Even if you willingly sign up to do it, as most people do, feeling trapped when caring for elderly parents is normal. The job can be one of the most rewarding but overwhelming things youll ever take on. In fact, it can be downright exhausting some days. First, theres the emotional aspect of coming to terms with the fact that the parent has become the one being taken care of. Couple this new family dynamic with the physical, financial, and mental demands of providing personal care for an older mother or father, and its no wonder so many family caregivers find themselves struggling. If you feel trapped caring for elderly parents, know that youre not alone. Its common to experience guilt, frustration, and helplessness as you suddenly find you need to put your parents needs before your own. The good news is there are ways to manage the pressure youre under right now. Armed with the right tools and strategies, you can find balance and regain control in your life while ensuring your parents get the elderly care and support they need in their later years.Keep reading to understand why you feel trapped and learn effective steps to manage stress and the challenges of caring for aging parents here. Understanding Why You Feel TrappedFeeling trapped while caring for elderly parents is a common experience that arises from various emotional, physical, and psychological challenges. Lets explore some of the key reasons why you feel trapped so we can find you a way out.Guilt and responsibilityMany primary caregivers struggle with intense feelings of guilt, often feeling that they are not doing enough for their aging parents. This overwhelming sense of responsibility can make you feel trapped, as you may feel compelled to sacrifice your own needs and desires to meet your parents expectations.Grief and role reversalAs your parents age, the shift in rolesfrom being cared for to becoming the caregivercan lead to feelings of grief and loss. This role reversal can be emotionally taxing, as it forces you to confront the reality of your parents declining health and independence, which can intensify feelings of being stuck in a difficult and unchangeable situation.Isolation and lonelinessCaregiving can be an isolating experience. The demands of caring for your parents may leave little time for your usual social interactions or personal activities, leading to feelings of loneliness. This isolation can amplify the sense of being trapped, as you may feel cut off from the rest of the world. In many cases, this lonely feeling often leads to caregiver depression, if not addressed with adequate support. In fact, estimated 40% 70% of caregivers experience depressive symptoms.Lack of supportA lack of adequate support is a significant factor that contributes to feeling trapped. If you dont have a network of family, friends, or professional caregivers to share the caregiving responsibilities, the burden can become overwhelming. Without support, its easy to feel as though youre carrying the weight of caregiving all on your own, which can exacerbate feelings of entrapment and helplessness.Physical and mental exhaustionThe physical demands of caregiving, such as assisting with mobility, administering medications, and managing daily routines, can lead to chronic fatigue and caregiver stress. This exhaustion, combined with the mental stress of constantly worrying about your parents well-being, can create a sense of being overwhelmed and trapped in an endless cycle of caregiving duties.Financial stressCaring for elderly parents often comes with significant financial strain. The costs associated with healthcare, medications, and other necessities can be overwhelming. This financial burden can make you feel trapped, as you may feel unable to escape the economic pressures that caregiving imposes.Fear of the futureUncertainty about the future is another reason many caregivers feel trapped. Concerns about your parents health deteriorating, the potential need for more intensive care, and the long-term impact on your own life can create anxiety. This fear of the unknown can make it seem as though there is no way out of the caregiving situation.What to Do if You Feel Trapped Caring for Elderly ParentsGiven all these challenges, its easy to see why feeling trapped is a common experience among caregivers. However, its important to recognize that these feelings dont have to define your caregiving journey. By taking proactive steps, you can alleviate some of the pressures and create a more sustainable and balanced approach to caring for your elderly parents. Below, we outline practical strategies to help you cope with these emotions and regain control of your life.Seek support from family and friendsDont be afraid to seek help if you feel trapped caring for elderly parents. You dont need to handle everything on your own.  Reach out to family members and close friends who may be able to provide emotional support or even share in the caregiving responsibilities. Recognizing when you need support is crucial for the job youre doing and for your own well-being.Consider asking for help with things like grocery shopping, meal prep, or companionship. Even a short break can alleviate some of the pressure youre feeling. Having a support network can lighten the load and help you feel less isolated. Even if they cant offer physical assistance, sometimes just having someone to talk to can make a world of difference.Explore respite care optionsRespite care provides temporary relief for primary caregivers by offering professional care for your elderly parents, allowing you to take a break. This type of care can be set up for anywhere from a few hours to several weeks at a time.  Being a full time caregiver to our aging parents can be incredibly rewarding but also incredibly stressful. The stress isnt just on the caregiver but also the aging parent. Understanding what respite care is and how to utilize it best to help balance out a healthy relationship between aging parents and adult children is important. Its also helpful when the caregivers are not as experienced in medical needs so a home nurse or a day center can help in fulfilling those roles as well. Talkspace therapist Minkyung Chung, MS, LMHCIf you need a break or have an obligation like a doctors appointment, lunch with a friend, a childs school event, or anything that demands your full attention respite care can ease your mind as you know that your parents will be taken care of. Respite care can be used in various settings and provide much-needed reprieve. Options might include: In-home careAdult care centersShort-term nursing home Temporary assisted living facility staysRegularly scheduled respite care services can help prevent burnout and provide you with the time you need to recharge.Set boundaries and manage expectationsSetting boundaries is crucial to maintaining your well-being. Clearly communicate with your family and your parents about what you can realistically handle. Its okay to say no to certain requests or to delegate tasks to others. Managing your own expectationsand those of otherscan help reduce the pressure you may feel to do it all.Take care of your own healthYour health is just as important as your parents. Make sure youre eating well, getting enough sleep, and finding time for physical activity. Incorporating self-care for caregivers into your daily routine can help reduce stress and improve your ability to care for your parents. Remember, you cant pour from an empty cup; taking care of yourself is essential to avoiding caregiver burnout and being able to care for others.Caregiver burnout is real and can impact the caregivers mental health but also the aging parent. Making sure that the balance for caring for our parents and caring for ourselves is important. Self-care can include taking a few moments during the day to do some mindfulness/calming activities to utilize the services available to help get breaks. Its important to remember that self-care is not being selfish. Talkspace therapist Minkyung Chung, MS, LMHCConsider professional counseling or support groupsAny time you feel trapped caring for elderly parents, focusing on your mental health and emotional well-being is crucial. If feelings of being trapped or overwhelmed persist, consider seeking professional help to manage the emotional toll of your caregiver responsibilities. Seeking professional help can give you a safe space to express your feelings and learn effective coping mechanisms. An experienced therapist can help you navigate the complex emotions youre experiencing. Guilt, resentment, or even grief are common during this time, and having the right tools to cope is critical.Additionally, joining a support group for caregivers can connect you with others in similar situations, providing valuable and comforting advice and a sense of community you might be craving. They offer an opportunity to share experiences, get and give advice, and feel less isolated.  Get finances in orderFamily caregivers often experience significant financial strain. Some studies suggest the economic impact of income-related losses sustained by caregivers can be more than $300,000 in lost benefits and income. Financial stress adds another layer to an already challenging situation. Managing your parents finances isnt always easy, but you can start by reviewing their current financial state and resources. Find out how much they have in savings, what and where insurance policies are, and if they qualify for or receive any government benefits or assistance. It might be helpful to contact a financial advisor who specializes in elder care as you plan for future expenses and determine potential funding sources. Make sure to keep an organized budget so you can track caregiving costs and make future financial decisions.Evaluate long-term care optionsIf caregiving is becoming too much to handle, it may be time to consider long-term care options such as assisted living or nursing homes. While this decision is difficult, its important to consider whats best for both you and your parents. Researching and discussing these options with your family can help you make an informed choice that ensures your parents receive the care they need.Many assisted-living facilities offer services like:MealsHousekeepingMedication ordering and managementAssistance with daily activitiesHelp with bathingPrimary care visitsShuttle services to appointments and social eventsIn-house social gatherings Plan for the futureTaking the time to plan for your loved ones future will offer you peace of mind because youll know youre prepared for whatever is next.If theyre still able to, get your parents input when you decide things like: What are their wishes as their health deteriorates? What would be the next steps? How will you manage finances and healthcare decisions if they cant do so anymore?Are insurance policies and accounts titled properly with beneficiaries? What are their final wishes?Finding Balance and SupportFeeling trapped when caring for elderly parents is an experience shared by many, but it doesnt have to define your journey. By implementing the strategies discussed, you can find a healthier balance between your caregiving responsibilities and your personal well-being, ensuring that both you and your parents thrive.Remember, you dont have to face these challenges alone. Talkspace offers accessible online therapy tailored to your needs as a caregiver, providing you with the tools to manage stress and maintain your mental health. With Talkspace, you can build resilience, find support, and approach caregiving with renewed strength and compassion.Sources: Schulz R, Eden J, Adults C on FC for O. Economic impact of family caregiving. Families Caring for an Aging America NCBI Bookshelf. Published November 8, 2016. https://www.ncbi.nlm.nih.gov/books/NBK396402/. Accessed August 12, 2024.Rajovi T, Mili N. Mental health of informal caregivers. Medicinski Podmladak. 2022;73(3):8-11. doi:10.5937/mp73-37522. https://www.researchgate.net/publication/365407059_Mental_health_of_informal_caregivers. Accessed August 12, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

For many women, life is a juggling act where responsibilities pull them in multiple directions every day. From managing a career to maintaining friendships to keeping up with household dutieswomen are busy. In the middle of all these demands, it can be easy to put yourself last, but self-care isnt a luxury. A self-care routine is a necessity for maintaining physical, mental, and emotional well-being.Prioritizing your needs is anything but selfish. Its a lifeline to becoming the best version of yourself in every aspect of life. Keep reading to learn practical and easy-to-implement self-care ideas for women that can help you reclaim your life and focus on what you need most.The Importance of Self-Care for WomenMany peopleespecially womenmisunderstand the concept of self-care. True self-care doesnt have to mean indulging in occasional pampering or spending an expensive day at the spa. Its about being intentional about nurturing your mental, emotional, and physical health every single day. When you practice self-care, you build a foundation for overall well-being, creating time and space to recharge and refresh so you can maintain balance in your life.When you dont take care of yourself, the impact can have a ripple effect that leads to burnout, chronic stress, and even a decline in physical health.Women who dont practice self-care often find themselves overwhelmed, exhausted, and disconnected from the things that matter most. Taking time to prioritize your needs fosters a sense of empowerment. Youre demonstrating (to yourself and others) that you have self-worth and you believe that you deserve the same kindness and respect you offer others.19 Self-Care Ideas for WomenSelf-care should be accessible and easy to implement, regardless of your schedule or budget. Each act should help you reconnect, regroup, and find renewed energy and focus. Self-care ideas for women dont have to follow rigid rules. Think of them as flexible tools you can adapt to your own life, ways to carve out moments of peace, joy, and reflection into your days, no matter how busy you are. The key is to find what works for you and make it a part of your routine. Here are some tips. 1. Take a mindful morning walk in natureBeginning your day with a mindful walk outside is a self-care activity that sets the tone for the rest of your day. While walking, try to focus on your surroundings. Listen to the sound of the birds, feel the wind in your face, or watch the rustling leaves. Being mindful of your surroundings by using your senses helps you feel more grounded, which reduces stress so you can start each day with a refreshed perspective.2. Journal your thoughts and feelings dailyResearch shows that journaling for your mental health is a self-care practice that can reduce anxiety and stress. Its an effective tool to process emotions, gain perspective, and find clarity. Set aside a few minutes every day to write freely about your thoughts and emotions. If writing doesnt come naturally, try using a prompt to guide each entry.  3. Create a cozy reading nook and dive into a new bookReading can be an escape, a chance to enter a new reality, or an opportunity to learn something new. If you enjoy reading and find it calming, follow this self-care idea and create a cozy space in your home with blankets, soft lighting, and a special place to enjoy your favorite book. 4. Practice deep breathing exercises during your breaksDeep breathing is scientifically proven to reduce stress and help you focus on the present. The best part about deep breathing is you can do it anywhere as part of your daily routine, even sitting at a desk. Take a few moments to inhale deeply through the nose, hold for a moment, and then excel slowly; then repeat. The process activates the parasympathetic nervous system, which has a natural relaxation effect, and it can do wonders for your mood, especially during particularly stressful times in your day. Any of these breathing exercises for anxiety will be beneficial to add to your self-care toolkit.5. Indulge in a relaxing at-home spa dayIf you enjoy a little pampering but dont want to leave home or spend a ton of money, setting up an at-home spa with facemasks, bubble baths, and soothing music is one of the best self-care tips for women on a budget. Light some candles, use your favorite products, and treat yourself to a luxury experience without the cost or travel time.6. Try a new healthy recipe and savor the processEating healthy is a way to nourish the mind and body, and for some, cooking is a therapeutic experience. If you enjoy being in the kitchen, try out new recipes that are healthy and exciting. Take your time preparing your meal so you can enjoy the act of creating something delicious thats also nutritious.7. Unplug from social media for a daySocial media can be great for keeping up with people in your life, but it can also spark anxiety and overwhelm you. Try to conscientiously unplug for a day and use the time to focus on making real-life connections by spending time with people you love. 8. Set boundaries and learn to say no without guiltBoundaries can be difficult, especially when youre used to putting everyone elses needs first, but setting them is a crucial component of emotional self-care. Recognizing when your plate is full and acknowledging that you cant take on one more thing will help you in every aspect of life. Saying no  without guilt  goes a long way in prioritizing your overall well-being and sense of self.Many people struggle with setting boundaries and enforcing them. It seems that there are some very unique boundaries that women struggle to enforce. Within a workplace setting, women have to work twice as hard to gain the opportunities that their male counterparts do. So, in an effort to prove themselves, they overcommit to things or end up working later than others, often being the last one out of the office. Allowing oneself to say, No, I cant do that right now. is not an admission of inability to keep up but rather recognizing that balance between work and life is needed. If saying no outright is hard, start with a compromise that would work. Talkspace therapist, Minkyung Chung, MS, LMHC9. Schedule regular therapy sessions to support your mental healthTherapy is invaluable when it comes to improving mental and emotional health. Working with a therapist who gives you support, guidance, and a safe space to navigate your feelings is one of the best acts of self-care out there. Whether youre managing stress, anxiety, or depression, or if youre just seeking personal growth, therapy can be the final piece of your self-care tool kit. Online platforms like Talkspace make therapy convenient and accessible, right from the comfort of your own home.10. Start a gratitude journal to boost positivityResearch suggests that people who practice gratitude are happier and healthier. The process is easy simply write down 3 things youre grateful for each day. Becoming more mindful of the things youre thankful for can shift your mindset toward positivity so you can focus on the good in your life.  11. Schedule regular check-ins with your emotionsBeing self-aware of your feelings is an effective self-care tip for women. Checking in on your emotions helps you maintain balance and stay in tune with your overall mental health. You can do this through journaling, meditation, quiet reflection, or in any way that helps you acknowledge and process your feelings.Women rarely take the time to check in with themselves. Its important to recognize where your emotions are at that moment. Take a step back and ask yourself, What am I feeling right now? Why? This can be achieved by taking the time when you journal, exercise, meditate, or engage in a hobby. The point is to use the time you are setting for downtime to help with checking in with your emotions. Talkspace therapist, Minkyung Chung, MS, LMHC12. Explore creative outlets Creative activities are an excellent form of self-expression and according to research, being creative offers many mental health benefits, too, like stress and anxiety relief. Whether you like painting, knitting, photography, cooking or baking, writing, or dancing, do things you enjoy every day. You dont have to be great at them, either its more about the process and letting your imagination flow.13. Develop a consistent sleep routine for better restPrioritizing sleep is essential to any self-care plan. Develop a consistent bedtime routine, avoid screens before you sleep, and create a relaxing environment where you can get 7 to 9 hours of sleep each night and wake up refreshed and energized.  14. Take a yoga or meditation class to calm your mindYoga and meditation are excellent ways to quiet the mind and mentally prepare for your days. You can take online classes or find a local studio, but making time for your practice will help you center your mind and find peace.15. Spend quality time with loved ones who uplift youSurrounding yourself with people who love, uplift, and support you is an effective way to rejuvenate your spirit. The importance of connection cannot be understated. Whether you have family dinners, plan a coffee day with a friend, or just make that phone call to catch up with someone special, prioritizing meaningful interactions in your life helps promote emotional and mental health.A support system is so important in helping someone recharge their coffers. The people that you surround yourself with that help achieve that restorative feeling are those who respect you and your boundaries and have shown to be dependable people in your life. Finding and creating this support system helps with struggles with a multitude of mental health issues. Talkspace therapist, Minkyung Chung, MS, LMHC16. Declutter your living space for a fresh startCluttered spaces add to a cluttered mind. Take the time to declutter your home and eliminate things that dont serve you. Create a peaceful space to relax and be productive, because clean and organized environments are good for the soul and the mind.17. Treat yourself to your favorite meal without guiltEven if you focus on eating healthy most of the time, occasionally treating yourself and indulging in a favorite meal or dessert is a perfect way to practice self-care. Enjoy a special treat without allowing guilt to be part of the experience savor it and let it become a moment of joy and comfort.18. Listen to uplifting podcasts that inspire growthPodcasts can be an excellent way to learn, reflect, and grow. Look for series that inspire you whether they focus on self-development, mental health, or creativity, the right content can boost your mood and motivate you.If youre looking to improve your mental health, consider checking out this list of the best mental health podcasts.19. Create a vision board for your personal goalsVision boards are exactly what they sound like boards you create to manifest your dreams. By designing a board that reflects your hopes, goals, and aspirations whether personal or professional you can stay focused and make time for what truly matters. Make sure you put your vision board somewhere youll see it regularly.Prioritizing You: The First Step Toward a Balanced LifeThe first step in creating a balanced life is prioritizing self-care. It can be easy to lose sight of the most important person in your life you but learning to love and care for yourself will help you thrive, not just survive. Carving out time for yourself helps you handle the demands life throws you with clarity, energy, and resilience. Its easy to do, too, with any of the self-care ideas for women discussed here. If you need extra support, therapy is a powerful form of self-care that offers you a safe space to explore your feelings and emotions and learn coping tools to reduce stress. Talkspace is an online platform that provides a convenient and accessible way to prioritize your mental health. Personalized online therapy lets you connect with a licensed, experienced mental health professional from the comfort of your own home, so it seamlessly fits into any self-care routine. Take the first step toward achieving the balance and well-being you deserve by connecting with Talkspace today.Sources:Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General medical patients with Elevated Anxiety Symptoms: a preliminary randomized controlled trial. JMIR Mental Health. 2018;5(4):e11290. doi:10.2196/11290. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed September 5, 2024.Seppl EM, Nitschke JB, Tudorascu DL, et al. BreathingBased meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study. Journal of Traumatic Stress. 2014;27(4):397-405. doi:10.1002/jts.21936. https://pubmed.ncbi.nlm.nih.gov/25158633/. Accessed September 5, 2024.Pratt M. The science of gratitude. Mindful. November 15, 2023. https://www.mindful.org/the-science-of-gratitude/. Accessed September 5, 2024.Jean-Berluche D. Creative expression and mental health. Journal of Creativity. 2024;34(2):100083. doi:10.1016/j.yjoc.2024.100083. https://www.sciencedirect.com/science/article/pii/S2713374524000098. Accessed September 5, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Its no secret that trauma is a global issue. According to a study done by the World Health Organization (WHO), more than 70% of people will experience a traumatic event at some point in life. Other research shows that more than half of the population will suffer some form of trauma in their lifetime. A less-talked-about, but potentially very damaging, form of trauma is known as intergenerational trauma (also called generational trauma, transgenerational trauma, or ancestral trauma).In short, generational trauma is psychological damage caused by exposure to a traumatic event or collection of events experienced by previous generations in a family or community.Keep reading to learn more, as we answer the question: what is intergenerational trauma and look at signs and symptoms, causes, examples, and coping mechanisms you can use to heal from this type of historical trauma. What Is Generational Trauma?Generational trauma, also known as intergenerational trauma, refers to the passing down of traumatic experiences or stressors from one generation to another. This specific type of trauma often happens as a result of direct personal experiences, witnessing acts of violence, or residing in environments where the threat of violence is ever-present. Such trauma can manifest in various ways, including anxiety, depression, and PTSD.Generational trauma is the harmful effects of historical mistreatment or abuse. The symptoms of these traumas are passed down from generation to generation. Talkspace therapist Reshawna Chapple, Ph.D., LCSWThis form of psychological trauma can lead to physical and mental health problems as well as social and emotional difficulties. For example, children who grow up in homes with domestic violence and experience childhood trauma may develop anxiety or depression as adults. They may also have trouble trusting people or forming intimate relationships this cycle of unresolved trauma can affect multiple generations to come.Generational trauma can be passed down through DNA from family member to family member. Some people may be predisposed to it, but its important to remember that not everyone who experiences intergenerational trauma has symptoms related to their experience. Its a complex trauma, and there are many factors at play regarding this inherited trauma, including resilience, support systems, and resource access.Some of the trauma may or may not have been experienced by each person in the family, but how family members whove experienced the trauma raise their children or interact with other family members affects the path of others lives. This could be because a mother or parents were hit by their parents or live in an unsafe neighborhood and are fearful for their child all the time that their child develops fears associated with their parents fears. This can also be because their parents are using substances to block out some of the effects from the trauma, and the children learn not to discuss their feelings but to mask them using substances as well. Talkspace therapist Reshawna Chapple, Ph.D., LCSWThe good news is healing generational trauma is possible. With support, therapy, and time, its possible to break the cycle of pain and unresolved trauma caused by this type of long-term psychological damage.Signs & Symptoms of Generational TraumaGenerational trauma can occur when a group is subject to a traumatic experience like war, natural disasters, racism, sexism, or oppression. The effects of the trauma can be passed down to subsequent generations through both genetic and cultural transmission. The symptoms of generational trauma include hypervigilance, fears of death or no hope for the future, mistrust of outsiders, anxiety, depression, panic attacks, post-traumatic stress disorder (PTSD), low self-esteem, issues of addiction, domestic violence, and sexual abuse. Talkspace therapist Reshawna Chapple, Ph.D., LCSWThere are many signs of generational trauma, including:AnxietyDepressionChronic painSubstance abuse disordersEating disordersPost-traumatic stress disorder (PTSD)InsomniaLow self-esteemFear of deathIrritabilityAnger issuesDifficulty trusting othersWhat Causes Generational Trauma?War, natural disasters, genocide, and slavery can all cause generational trauma. When these traumatic experiences are passed down from generation to generation, they affect how people think, feel, and behave. Many factors can contribute to generational trauma.OppressionHistorical oppression or violence against a particular group is a known cause of intergenerational trauma. African American people who were enslaved may experience generational trauma because of the brutal conditions past generations were forced to live in and the constant fear of being separated from their families.Cultural dislocationAnother factor is cultural dislocation, which happens when someones forced to leave their homeland due to conflict or persecution. This can lead to feelings of loss and isolation that can be passed down through multiple generations.Intergenerational povertyGenerational trauma can also be caused by poverty or difficult life circumstances that make it hard to thrive emotionally, mentally, or financially. An example might be if your parents grew up in extreme poverty and didnt have access to adequate education resources or health care.Lack of opportunityA general lack of opportunity can create feelings of hopelessness that are passed down to future generations.  In utero exposureSome research suggests that exposure to toxic stressors in utero might result in changes in brain structure and function and cause developmental delays. The long-term effects might impact learning ability and emotional regulation, which can impact later generations.Other effectsIn addition to the above contributors, generational trauma is often accompanied by other disadvantages like racism, sexism, or homophobia, compounding the negative impact. People who suffer from generational trauma often face significant barriers to success in multiple areas of life. Examples of Generational TraumaThere are countless examples of how generational trauma can occur. Some common examples of generational trauma include the following:War: Children who grow up in an environment of conflict may be more likely to experience PTSD than those who dont. This could lead to passing on symptoms to their children.Natural disasters: Survivors of a major national disaster like an earthquake, major tornado, or tsunami may suffer from long-term mental health problems like anxiety and depression. If they have children, it might be difficult to bond or provide adequate care because of their psychological distress. As a result, their kids may also struggle with similar symptoms later in life..Racism: Systemic racism can create an intergenerational cycle of poverty and violence that traumatizes individuals and entire communities. For example, people living in neighborhoods with high crime levels are more likely to develop types of depression and PTSD than those living in safer areas. This increased risk could be passed down through generations if not addressed. Generational trauma doesnt just affect individuals as we can see, it can have lasting consequences for whole families and communities for generations to come.How to Heal Generational TraumaAs noted earlier, it is possible to heal from generational trauma. The following tips show you how. Coping mechanisms for generational traumaAny population thats experienced collective trauma has a risk for multigenerational trauma. However, several coping mechanisms can help. Some strategies include:Identifying and acknowledging the effects of past traumas on your life. This is an important first step in healing from generational trauma. Talking about your experiences as a trauma survivor with someone you trust can be incredibly beneficial.Educating yourself about your family history and learning about what happened to previous generations might help you make sense of your own experiences. Sometimes, it may become a source of pride and lead to a connection to those who came before you.Practicing self-care is essential. You must learn to care for yourself emotionally and physically. This might include exercise, relaxation techniques, outdoor time, and a healthy diet, for example.  Connecting with others whove shared similar experiences and understand what youre going through can be very beneficial. Support groups are often available for people affected by specific types of trauma.Seeking a mental health professional if you feel like youre struggling to cope. It might be time to consider talking to a therapist or counselor who works with trauma survivors. You can choose to do family therapy or individual therapy, depending on your preferences and situation. While talking through your trauma with peers can be helpful, partaking in trauma dumping can stimulate more psychological distress. Trauma therapy can help you learn how to deal with trauma effectively..Professional treatment for generational traumaThough some people may not be aware of the term generational trauma, its a reality for many. Generational trauma can be best defined as psychological and emotional wounds that have accumulated over time and transferred to future generations.Trauma symptoms can manifest in multiple ways, including:  AnxietyDepressionSubstance abuseSelf-harm Relationship issuesIts common for intergenerational trauma to go untreated. This might be attributed to people not even realizing that what theyre going through is a result of past unhealed trauma thats been passed down through the generations.Different types of therapy can provide support and guidance in working through complex emotions related to intergenerational trauma. If youve been affected by generational trauma, seek help from a trauma therapist or other mental health professional. They can assess your situation. Theres no shame in getting help its incredibly courageous.Taking steps to address your mental health is integral to taking care of yourself and working towards healing the wounds of the past. Most importantly, its instrumental in breaking the cycle so you dont continue the pattern of passing down trauma to the next generation. Work Towards Healing Generational Trauma with TalkspaceIf youre struggling, first, know that youre not alone. Then, remember that help is available. Many people have survived and broken the generational trauma cycle.While it may seem daunting, there are effective steps you can take. Coping mechanisms such as trauma therapy services, journaling for mental health, and spending time in nature can help you work through your emotions and start to rebuild your life. With time and effort, you can heal from generational trauma.Talkspace can connect you to a skilled, qualified therapist to get started with mental health services. So dont suffer in silence get the help you need to heal and move forward.Sources:Kessler RC, Aguilar-Gaxiola S, Alonso J, et al. Trauma and PTSD in the WHO world mental health surveys. European Journal of Psychotraumatology. 2017;8(sup5):1353383. doi:10.1080/20008198.2017.1353383. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5632781/. Accessed November 23, 2022.Va.gov: Veterans Affairs. How Common is PTSD in Adults? https://www.ptsd.va.gov/understand/common/common_adults.asp. Published September 13, 2018. Accessed November 23, 2022. Bowers ME, Yehuda R. Intergenerational transmission of stress in humans. Neuropsychopharmacology. 2015;41(1):232-244. doi:10.1038/npp.2015.247. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677138/. Accessed November 23, 2022. Weisburd D, Cave B, Nelson M, et al. Mean streets and mental health: Depression and post-traumatic stress disorder at crime hot spots. American Journal of Community Psychology. 2018;61(3-4):285-295. doi:10.1002/ajcp.12232. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6394830/. Accessed November 23, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Content warning: This article discusses suicide. If you or someone you love is in crisis, reach out to the 988 Lifeline for help. This free, confidential resource is available by phone, text, or chat. Talking to someone can save your life.We must address the alarming state of mens mental health. Recent studies reveal a stark reality:Men are 4x more likely to die by suicideMen struggle to differentiate stress from depressionApproximately 1 out of every 10 men experience anxiety or depression (with less than half seeking treatment)Even those who do seek help often find it inadequate. Men and stress are deeply intertwined, yet usually go unaddressed due to societal pressures and expectations.Yet, this issue is still overlooked and not discussed nearly enough. Its not all that hard to find people asking why mental health is important. Societal expectations and the pressure placed on men to be strong and self-reliant have been rampant for generations. Young boys were long taught to be unemotional, which caused many of them to bottle up their feelings out of fear of what others would think.Its time to break that silence and take mens mental health seriously, especially during Mens Health Awareness Month. One way to do this is by offering specific mens mental health tips. If youve been looking for ideas to improve your mental health, keep reading.1. Break the StigmaTheres an undeniable stigma surrounding mens mental health in our society, but we have the power to change that. Overcoming it means men need to reach out for help when needed. Acknowledging that mental health challenges dont signify weakness and seeking help are powerful demonstrations of strength and self-awareness. By openly discussing our feelings and experiences, we can all contribute to dismantling the harmful and outdated belief that men must be stoic and emotionless to be considered strong.How you can break the stigma:Talk about mental health with trusted friends or familyEducate yourself on major mental health issuesShare mental health resources & promote mental health awareness on social mediaSupport others who you know are strugglingChallenge harmful stereotypes2. Find a Healthy OutletEveryone needs a way to manage stress and anxiety. Discovering healthy coping skills can be empowering, whether its through hobbies, physical activity, or any other form of relief. Finding a constructive and effective way to process and release pent-up emotions is crucial for overall mental well-being, and its a journey worth embarking on.Ideas to provide a healthy outlet:Find a hobbyGet physical running or biking are both great ways to relieve stressJournal to process your emotionsVolunteerLearn a new skill or craft3. Prioritize Physical FitnessThe link between physical and mental health is well-established. Making fitness a priority not only enhances physical health but also releases endorphins, the feel-good hormone that boosts mood. Its a commitment to your overall health that can alleviate symptoms of common mental health conditions like anxiety and depression.How you can prioritize physical fitness:Find a workout routine that works with your schedule so its easier to stick toTry a variety of workouts and exercises to find something you like weight training, swimming, and yoga are a few examplesJoin a sports teamTake a fitness classGet outdoors walking, hiking, or running4. Connect with Other MenBuilding and maintaining deep and meaningful relationships with other men in your life can profoundly impact mental health. Bonding with other men and having a support system helps you feel less isolated, which can reduce symptoms of anxiety and depression. The connections you make will ensure you have a safe space to talk without fear of judgment and can support your overall mental well-being.Unlike women, men have traditionally not initiated well-established community norms that encourage emotional connection and support. Men have also not been encouraged to talk about their feelings, stressors, or mental health struggles. For women, these emotional connections create a sense of community support and close-knit social networks. In contrast, many cultures promote ideals of stoicism and self-reliance in men, which can prevent them from seeking help when experiencing mental health challenges. The fear of being perceived as weak or unmanly often leads men to suppress emotions and internalize problems rather than share them with others, which, in turn, can lead to loneliness during mental health struggles. Talkspace therapist Famous Erwin, LMHCHow you can connect with other men:Join a mens clubFind a mens support groupMeet up with male friends or family regularlyAttend social events where you can meet new friendsTry to connect with coworkers to have support at work5. Challenge Unhealthy Masculinity NormsMost men have felt the weight of societal norms at some point. Even in todays more enlightened society, its still a challenge to redefine strength and open up about mental health. Its time to challenge these norms and create a healthier, more supportive environment for men. Breaking these norms can help men address issues like parental anxiety or fatherhood depression, which is often overlooked due to outdated perceptions of masculinity.Toxic masculinity is harmful to men; it promotes rigidity, emotional suppression, false control, and aggression. This mindset encourages the suppression of feelings, which can lead to increased anxiety, stress, and depression. When mental health issues in men go untreated, severe conditions such as substance abuse, violent behavior, and suicide can develop. Additionally, toxic masculinity discourages the formation of deep emotional bonds, resulting in increased vulnerability and isolation. These effects not only harm individuals but also have a profound negative impact on society. Talkspace therapist Famous Erwin, LMHCHow you can challenge unhealthy masculinity norms:Express yourself openlyDont dismiss other peoples emotions as weakEncourage the men in your life to talk about mental health and their Openly and actively reject masculine phrases like you need to man up or boys dont cry6. Seek Professional Help When NeededIf you or a man you care about is struggling, remember that asking for help is a sign of strength, not weakness. It takes courage to recognize you need assistance, and its a crucial step towards better mental health. Its normal to feel nervous and have anxiety about therapy, especially if you havent reached out. Still, professional help for mental health support can provide many ways to practice healthy outlets and mindsets.Therapy offers valuable insight and teaches coping skills tailored to mens needs. Talking to a mental health professional who specializes in your needs can give context to a specific symptom or health topics relating to men. Talkspace makes the process easy by providing convenient online therapy, all from the comfort of your own home.7. Focus on Purpose and GoalsHaving goals and a sense of purpose is beneficial for mental well-being. Setting personal or professional goals and working towards something meaningful can give you motivation and direction in your journey.Reflect on long-term goals along the way, and above all, be kind to yourself if you experience setbacks.How you can set and measure goals:Align your goals with your personal values and passions for a deeper sense of purposeSet both short-term and long-term personal and professional goalsBreak larger goals into smaller, manageable stepsReflect regularly on your progress and adjust goals if necessary8. Balance Work and LifeFinding work-life balance is paramount for your mental health. Make sure you consistently carve out dedicated time for family, friends, hobbies, and relaxing outside of the job. Learning to prioritize balance in your life reduces stress and anxiety while preventing burnout.How you can balance work and life:Create boundaries around your working hoursPrioritize your personal time away from workSchedule time for relaxationSpend guilt-free time with friends and familyTake regular breaksUse your vacation daysTake advantage of mental health days9. Practice Mindfulness and GratitudePracticing mindfulness and gratitude can increase emotional resilience and reduce stress, which can help you feel more capable when dealing with mental health challenges. All it takes is to shift your mindset and meditate or reflect on things youre thankful for. Promoting peace through mindfulness helps you stay grounded and in the moment.How you can practice mindfulness and gratitude:Start daily meditationDo a breathing exercise routineKeep a gratitude journalTake moments during your day to pause and be presentPractice mindfulness every day10. Strengthen RelationshipsStrong, supportive, and nurturing relationships are key to mental well-being. They can offer emotional support and reduce feelings of isolation or loneliness in men. Invest in the friendships and relationships in life that give back to you.How you can strengthen relationships:Take the time to communicate with your loved ones regularlyShow how much you appreciate and support the people around you who are always thereAddress conflict as soon as possible in an empathetic wayMake time for shared experiences11. Accept Failure and Learn from ItAlthough failure is an unavoidable part of life, you dont have to view it as defeat. Learning to accept the times you fail is an opportunity to improve for personal growth. These experiences help you overcome setbacks and face challenging times in the future.Failure is a part of life, and learning to accept it is crucial for personal growth. Rather than viewing failure as a defeat, see it as an opportunity to learn and improve. Building resilience by embracing setbacks will help you face future challenges with confidence and a healthier mindset.Find Strength in Seeking Mental Health SupportThough it can be difficult for men, taking care of your mental health matters, remember that reaching out for help is a sign of strength, not weakness. Improving mental health is an ongoing journey. You can boost your well-being by breaking the stigma, finding healthy outlets, nurturing relationships, and more.While you can use many of these on your own, you should also be able to recognize when you need additional help. Talkspace provides a convenient and accessible way to work with licensed therapists who understand your unique needs from the comfort of your own home.Every man deserves to feel healthy and strong. Contact Talkspace today to learn how you can improve your mental health.Sources:Suicide. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/statistics/suicide. Accessed September 7, 2024.Cornish EK, Bergner EM, Griffith DM. They have said that I was slightly depressed but there are circumstances that bring that on: How Middle-Aged and Older African American Men Describe Depression. Ethnicity & Disease. 2017;27(4):437. doi:10.18865/ed.27.4.437. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5720954/. Accessed September 7, 2024.Mens Mental Health | Anxiety and Depression Association of America, ADAA. https://adaa.org/find-help/by-demographics/mens-mental-healthMller-Leimkhler AM. Barriers to help-seeking by men: a review of sociocultural and clinical literature with particular reference to depression. Journal of Affective Disorders. 2002;71(1-3):1-9. doi:10.1016/s0165-0327(01)00379-2. https://pubmed.ncbi.nlm.nih.gov/12167495/. Accessed September 7, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Trauma is a psychological response to an event or series of events that cause physical, emotional, and/or mental harm. The effects of trauma can be short- or long-term, and severity can vary depending on the individual. Research shows us that trauma can affect everyone differently. There are several trauma types to know about. Read on to learn about each of them.What Are the Different Types of Trauma?When we think of psychological trauma, we often think of a single event that causes great harm or pain. However, different types of traumas can occur throughout our lives. Trauma isnt limited to physical events; it can also be emotional or psychological in nature. Some common trauma symptoms can include:Flashbacks or intrusive memories of the traumatic eventNightmares about the eventAvoidance of people, places, things, or situations that remind you of the eventFeeling numb or disconnected from othersDifficulty concentratingIrritabilityHypervigilanceConfusionExhaustionAgitationSadnessAnxietyDissociationChronic painDifficulty sleepingAngry outburstsDepressionSubstance abuseSelf-harming behaviorsSuicidal thoughts or attemptsBelieving the world is a dangerous place and that you cant trust anyoneFeeling unable to experience pleasureTrauma can be caused by various situations ranging from natural disasters to abuse, vehicle accidents, and more. Talkspace therapist Ashley Ertel, LCSW, BCD, C-DBTWhile most people are familiar with the concept of trauma, many are unaware of the different types of trauma that exist. Trauma can be classified as acute, chronic, or complex.1. Acute traumaAcute trauma is a psychological trauma that occurs in response to a single, highly stressful event. For example, it can come after experiencing a natural disaster, seeing a bad car accident, or witnessing violence. Acute trauma can lead to long-term mental health problems if not appropriately addressed.  Examples of acute traumaAcute trauma can come from a single event threatening your life or safety. It can also result from an act of violence against you or after witnessing a traumatic event happening to someone else. This type of trauma can lead to acute stress disorder (ASD), which is a mental health condition typically appearing within 3 days of a traumatizing event and lasting up to 1 month.2. Chronic traumaChronic trauma is a response to ongoing or repeated traumatic experiences. It differs from acute trauma in this sense, as acute trauma occurs after just one traumatic experience or event. Examples of chronic traumaChronic trauma can result from any of the following:Physical abuse: Physical abusers often use force to control their victims. They may hit, kick, choke, or throw things at them the list goes on. Its common for physical abusers to threaten their victims and use fear and intimidation to control them.Sexual abuse: Sexual abusers often take advantage of people who are weaker than they are. They may be in a position of power over their victim, making it easier for them to coerce or force them into sexual acts. Victims of sexual abuse often suffer from flashbacks, nightmares, anxiety disorders, depression, and post-traumatic stress disorder (PTSD), sometimes even long after the initial event occurred.Emotional abuse: Emotional abusers try to chip away at self-esteem by putting their victims down constantly or making them feel bad about themselves.Domestic violence: Domestic violence can cause chronic trauma. Its not always physical abuse either mental and emotional torture can be just as debilitating. Domestic violence targets every aspect of a persons life to control them. It leaves long-term scars that can be difficult to deal with for years after the abuse has stopped.Poverty: Growing up in poverty can result in chronic trauma. Children who grow up below the poverty line are more likely to see violence, witness drug use, and not have enough food or adequate shelter. This can lead to lasting effects such as anxiety, depression, PTSD, and more.3. Complex traumaComplex trauma is a type of stress similar to generational trauma that can occur when someone experiences multiple, chronic, or prolonged exposure to traumatizing events. It can happen to both children and adults. However, complex traumas like abandonment trauma, for example, are more common among those who experienced abuse or neglect during childhood.Complex trauma can cause long-term problems with physical and mental health. Forming and maintaining healthy relationships can also be very isolating and challenging.Examples of complex traumaComplex trauma can harm mental and physical health due to repeated, continued traumatization. It can be the result of things like: Childhood abuse or neglectDomestic violenceSexual assaultWar-related experiencesCommon Causes of TraumaTrauma can come from many places or experiences. It can happen to anyone at any time and has lasting effects. Some sources of trauma might include the following: Witnessing or experiencing violenceWitnessing or being directly involved in a violent act can be traumatizing. It might include seeing or experiencing domestic abuse, sexual assault, child abuse, war combat, or anything else thats graphic and violent. Being involved in or witnessing a serious accidentA shocking accident can be jarring and cause trauma, whether youre directly involved or just a witness to it. Abuse Physical, sexual, or emotional abuse can all be factors that lead to a traumatic response. Assault Rape or a violent assault can be the source of a traumatic reaction, whether youre the one who experienced the attack or someone close to you did. Natural disastersEarthquakes, floods, hurricanes, wildfires, or any other natural disaster can be more than just frightening. They can be traumatic, especially if they cause death, displacement, or food or housing insecurity. DeathDeath especially if its sudden or unexpected of a loved one can be traumatic for anyone to cope with.If you or someone you love has experienced any of the types of traumas weve discussed here, seeking professional help can be instrumental in learning to cope with the aftermath and healing. Trauma isnt something you have to go through alone, and certain coping mechanisms like trauma dumping can do more harm than good.Determining who will develop a trauma-related disorder is incredibly difficult, as every person will respond to traumatic incidents in their own unique ways. Its important to note that some people may experience an event as highly traumatic, while others may not experience the same event as traumatic. If youre dealing with the effects of trauma, finding a trauma-informed therapist is an excellent option. Talkspace therapist Ashley Ertel, LCSW, BCD, C-DBTLearn How to Cope with Trauma with TalkspaceIts important to be aware of the different trauma types so you can understand how they might impact your mental and physical health. If youre struggling with the aftermath of trauma, please know that youre not alone. Many people have been through similar experiences and understand what youre going through, and therapy can help you heal.When it comes to how to deal with trauma, online trauma therapy with Talkspace can make the process of getting help simple. In just a few clicks, youll be connected with a therapist who understands what youre going through. Talkspace therapists are experienced in trauma therapy and can help you work through your feelings and recover from traumatic experiences youve endured. Sources:Understanding the impact of trauma. Center for Substance Abuse Treatment. Trauma-Informed Care in Behavioral Health Services. https://www.ncbi.nlm.nih.gov/books/NBK207191/. Published 2014. Accessed November 23, 2022. Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

While everyone feels worried at times, too many worrisome thoughts can easily take hold of your overall well-being. Once you start worrying, it can be tough to stop. When it becomes a pattern, worrying too much can create a cycle and pattern of negative, anxious thoughts and behaviors that can be difficult to break. There are blurred lines with worry vs anxiety. If you constantly feel worried, its likely that your feelings of anxiety are negatively impacting many aspects of your everyday life. Thankfully, you dont have to live like this forever. Online therapists, like those we have here at Talkspace, can help you work through and prevent a worry cycle. Keep reading as we discuss some key tips you can practice on your own to learn how to stop worrying about everything so that you can take back your life.The Physical and Mental Effects of WorryingExcessive worrying or the feeling of uncertainty can be all-consuming and tough to control, slowly but surely taking over your ability to live life to its fullest. When youre nearly worried sick, it can be hard to find relaxation or focus on whats happening around you. Research shows that chronic worry can also interfere with sleep, which can intensify these adverse effects and, even worse, result in physical health issues.Worrying can cause anxiety symptoms like nausea or indigestion. Another negative outcome is that it can even weaken the immune system, making it harder for the body to fight off illness. If left untreated, constant worrying can increase your risk for heart disease. For the sake of your health and happiness, its important to learn how to stop worrying about everything and to stop yourself from sinking into thought patterns of uncertainty.Chronic worrying can have a profound effect on our body. Worrying lets our body know that were in constant fear mode. This way of thinking can distract us from living in the present moment and enjoying life.Talkspace therapist Dr. Karmen Smith LCSW DDCommon Triggers of WorryIdentifying worry triggers can help you learn to manage your feelings more effectively in your daily life. While triggers can vary from person to person, some types of worries are more common than others.Financial stressDebts, bills, and other financial burdens can be a significant source of stress. As if thats not enough, worrying about finances can make it harder to manage money effectively, which can exacerbate things, ultimately causing a state of chronic worry. If untreated, excessive worrying or anxious thoughts around how to afford daily life necessities could develop into or be a characteristic of a mental health condition like generalized anxiety disorder or obsessive-compulsive disorder.Work stressWhether youre working long hours, overwhelmed by responsibilities, or dealing with a difficult co-worker or boss, its very common to develop anxious thoughts over a job. Keep track of when you feel worried or anxious about work in a worry diary to get a better sense of whats causing your work anxiety. Doing so can help relieve negative thinking and prevent a work-related panic attack, especially when utilized with the relaxation techniques discussed later in this article.Health concernsConcerning health symptoms, or a difficult health diagnosis, can understandably cause intense worries. In addition, many people worry that theyre sick and develop health anxiety even if they dont have symptoms, resulting in a seemingly perpetual worry cycle that is difficult to break out of. Whether youre worried about your health, or the health of a loved one, talking about your concerns with your doctor or mental health professional can help you keep excessive worry in check.Social anxietyWhile many people look forward to social events, others find them stressful. Social anxiety can make it difficult to enjoy being in large groups or around people you dont know. It can even make it difficult for some to be around people they do know. Its important to find coping mechanisms that make socializing easier to manage. If you experience debilitating social anxiety symptoms in public settings, consider treatment options with a mental health professional, including cognitive behavioral therapy, online psychiatry, or a combination of both.Public speakingPublic speaking is an extremely common fear that most people experience in some form. Its normal to be somewhat afraid or nervous before speaking in front of large groups. Still, other situations, like job interviews, can also become a significant source of stress. Practicing in front of friends and family can help you to ease your worries and build confidence.RelationshipsFriendships, romances, and even parent and teacher-student relationships can all be sources of excessive worry, especially when theres conflict. Conflict resolution skills can help you work through these feelings and build stronger relationships.Tips to Keep You Grounded and Help You Stop WorryingThere are several effective, easy-to-implement actions you can take when that feeling of dread begins seeping into your day. Try some or all of the following the next time your worry-thoughts interfere with your ability to function productively in your daily life.1. Take a breakIf youre in an overwhelming situation, the best thing you can do is step away and give yourself a chance to calm down. Step away from the worrying thought and try to calm your mind down. You might want to try closing your eyes and counting to 10. When you return to the situation, youll have a clearer head.2. Focus on your breathingSlow, deep breaths can slow your heart rate and allow more oxygen into the bloodstream, helping you calm down when your anxiety is high or if youre experiencing a panic attack.. Deep breathing can help distract you from your worries. You can take deep breaths or try breathing exercises, like the well-known 4-7-8 technique. Breathe in slowly for a count to 4, hold it for a count to 7, then exhale for a count to 8. Repeat 10 times. 3. Try mindfulness meditationMindfulness meditation combines meditation with mindfulness. Its designed to teach you how to be present in the moment instead of spending useless time worrying about the past, present, or future. If youre new to mindfulness, a guided meditation app is a great place to start.4. Think positivelyWhen negative thoughts pop into your head, try to immediately counter them with something positive. The power of positivity works  research shows that positive thinking can significantly reduce anxiety and worry. For example, if youre worried that an upcoming presentation will go poorly, think about how much youve done to prepare. Positive thinking is proven to have the ability to improve your state of mind and help you let go of worrisome thought patterns.5. Keep a journalJournaling can help you to track worry triggers and work through your emotions. You may want to jot down your thoughts when you wake up in the morning, or you can carry your worry diary with you throughout the day. This can help you to work with the negative emotion by taking each worrisome thought you have and leaving it on the page. After journaling, reflect on solvable worries and relieve your negative thinking. Even journaling at night can be an effective way to release anxiety and help you sleep better. When you learn more about your own feelings, you can learn how to not worry so much.6. Spend time with your petsPets have the power to elevate your mood and increase your feelings of emotional support. In fact, spending time with your pet can immediately reduce your anxiety. Caring for a pet can give you a sense of purpose, helping to distract you from a worry period.7. Recite daily affirmationsPositive affirmations are an easy and effective way to reduce negative thoughts. Every morning, you should look into the mirror and recite a positive statement. Affirmations can help boost awareness of your thoughts so you can change negative thinking patterns over time.In many of the support groups, theres a prayer that is used in recovery, God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. This can help categorize our thoughts, so they dont turn into worry.Talkspace therapist Dr. Karmen Smith LCSW DD8. ExerciseExercise causes the body to produce endorphins, a chemical that triggers positive feelings. Physical activity can be an excellent way to unwind or work through negative feelings. Whether you hit the gym, go for a run, or walk around the block, exercise can improve your physical and mental health.9. VolunteerVolunteering can help you build a stronger support network and give you a sense of meaning. Studies show that engaging in volunteer work can also increase your sense of self-worth, helping you to avoid negative thought patterns. There are many ways to volunteer, which means you can seek out opportunities that you enjoy and are meaningful to you.10. Seek professional helpIf you feel like your worries are taking over your life, the best thing you can do is talk to someone. Worrying all the time can be taxing and overwhelming, but you dont have to deal with it on your own. A therapist can help you figure out how to stop worrying and find effective coping strategies through an in-person or online anxiety treatment plan. Explore mental health treatment options, including online therapy and psychiatry covered by insurance, for effective and affordable care.Its normal to worry from time to time, but if your worries are all-consuming, learning how to not worry so much with coping mechanisms and treatment. Dont let the fact that you tend to worry get in the way of your emotional and physical well-being. Work to break negative thought patterns so that you can lead a healthier, happier, more peaceful life. Seek online therapy with Talkspace to learn how to control your worried thoughts.Sources: 1. Norell-Clarke A, Hagstrm M, Jansson-Frjmark M. Sleep-Related Cognitive Processes and the Incidence of Insomnia Over Time: Does Anxiety and Depression Impact the Relationship?. Front Psychol. 2021;12. doi:10.3389/fpsyg.2021.677538. https://www.frontiersin.org/articles/10.3389/fpsyg.2021.677538/full. Accessed June 7, 2022.2. Segerstrom S, Glover D, Craske M, Fahey J. Worry Affects the Immune Response to Phobic Fear. Brain Behav Immun. 1999;13(2):80-92. doi:10.1006/brbi.1998.0544. https://pubmed.ncbi.nlm.nih.gov/10373274/.  Accessed June 7, 2022.3. Eagleson C, Hayes S, Mathews A, Perman G, Hirsch C. The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder. Behav Res Ther. 2016;78:13-18. doi:10.1016/j.brat.2015.12.017. https://www.sciencedirect.com/science/article/pii/S0005796715300814. Accessed June 7, 2022.4. Thelwell. Paws for Thought: A Controlled Study Investigating the Benefits of Interacting with a House-Trained Dog on University Students Mood and Anxiety. Animals. 2019;9(10):846. doi:10.3390/ani9100846. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826684/. Accessed June 7, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Sometimes it can be difficult to tell the difference between worry and anxiety. If youve ever felt worried sick and wondered if you have anxiety, thats completely normal. Especially considering that worry really is an aspect of anxiety. That said, its important to understand that just because you worry, doesnt automatically mean you have anxiety. While many people these days use the two words interchangeably, worry and anxiety are actually quite different from one another. Part of that difference includes how each affects our mental and physical well-being. One of the fundamental differences between them is that worry is usually fleeting and temporary, while anxiety, which affects an estimated 40 million people in the United States, can be persistent and affect your entire body. Keep reading to learn more about the differences between anxiety and worry. Defining AnxietyAnxiety is an uncontrollable feeling of unease or nervousness, often about an unfamiliar setting or an event with an unknown outcome.Anxiety symptoms can include any or all of the following:Feeling nervous or restlessSense of impending and imminent doomIncreased heart rate Rapid breathingSweatingTremblingTrouble concentrating Feeling weakFinding it hard to sleepGastrointestinal problems like diarrhea, nausea, or lack of appetiteSeveral types of anxiety disorders exist, including:Generalized anxiety disorder: Generalized anxiety disorder, or GAD, is characterized by a constant feeling of dread or anxiety, often with little or nothing to provoke it.Separation anxiety disorder: Often thought of as something only present in children, adults can be diagnosed with separation anxiety disorder, too. People with separation anxiety disorder are afraid of being apart from the people they care about. They are frequently concerned that something bad may happen to their loved ones when they are apart. As a result of this dread, they resist being separated from their attachment figures.Social anxiety disorder: Also known as social phobia, social anxiety disorder is characterized by unwavering fear or anxiety of social situations. They constantly are thinking about what others might think of them, often putting untrue beliefs in their own minds. Panic disorder: Panic disorder is characterized by repeated and unexpected panic attacks. A panic attack is an abrupt bout of intense fear, discomfort, or a sense of losing control. Its important to note that not everyone who has a panic attack has panic disorder.Obsessive-compulsive disorder: Obsessive-compulsive disorder, or OCD, is characterized by recurring, unwanted thoughts or ideas (obsessions) that cause them to feel driven to do something (compulsions). Examples include excessive hand washing, counting, and making sure doors are always locked.Post-traumatic stress disorder: Post-traumatic stress disorder, or PTSD, is characterized by persistent mental and emotional stress occurring as a result of a traumatic or terrifying experience. How Worry Differs from AnxietyWhile anxiety and worry share many similar attributes, they are different. Almost everyone worries, so what is worry vs anxiety? 1. Worry can be rational, while anxiety often involves catastrophic thought patternsWorry is commonly rooted in reason, whereas anxiety is not. For example, you might worry that youll be late to work because an accident is causing traffic. This worry is rational, objective, and based on a logical thought process. Its also fleeting. You likely wont have the same worry on tomorrows commute into the office, unless theres another accident or traffic jam.If you have anxiety, however, you might have a tendency to think the worst in every situation. You may panic about getting into a car accident since you just saw one, or you may fear losing your job because youll be late. Irrational thought processes that stem from anxiety often disrupt practical and reasonable thinking.2. Worry is usually asymptomatic, but anxiety presents with physical symptomsOne thing to keep in mind when researching the differences between worry vs anxiety is how physical symptoms present in each. While someone who worries can experience mild physical symptoms (like a nervous stomach) usually, feelings related to worry quickly resolve and dont cause major disruptions to the body.Unfortunately, people with true anxiety often experience physical symptoms ranging from nausea and trembling, to weakness, to rapid heart rate, and more. 3. Worry is planned, while anxiety is notWhen you worry, its usually about an upcoming event youre concerned about. For example, you might worry that you have a test soon, and you know youll need to study in order to do well. Worry can even be helpful in cases like this because it can motivate you to learn or prepare.The same is not true when it comes to anxiety. You cant plan when anxiety will come on. Some people may have test anxiety the day of the test, no matter how much theyve studied. Or they may feel anxious about having to fly on a plane in a few weeks. Anxiety can seem to come from nowhere, and it can lead to intrusive thoughts and fear of impending doom.4. Worry is fleeting, but anxiety is notYou can problem-solve with worry, but anxiety is harder to fix. You may worry about getting to an early morning appointment on time, so you set your alarm early. Your need to worry is likely over. If you have anxiety, though, you might not be able to fall asleep the night before your appointment because you fear your alarm may not go off. Then, even if you wake up on time, your anxiety might make you feel panicky over the possibility that construction, an accident, or getting lost (or all 3 of those things) might make you late. Even things that are unrealistic or unlikely to happen can cause anxiety. It can get so bad that it might begin to affect your ability to function. Unlike worry, anxiety is a chronic condition that can have a significant impact on your daily life and functioning.5. Worry doesnt usually impact daily functioning, but anxiety canIf you have anxiety, you know how debilitating it can be. For example, people with anxiety may have such a severe fear of germs that theyre afraid to work in an office building. Many people worry about getting sick, but they dont let their fear prevent them from participating in daily activities. Someone who worries might take precautions, like washing their hands, wearing a mask, or using hand sanitizer, but they wont let any apprehension stop them from working. Worry can be understood as a symptom of anxiety. We cannot control how automatically our worry thoughts appear in our minds, but if youre noticing theyre causing you distress, or they are impacting your sleep or your focus at work, we definitely encourage you to reach out to a therapist. Know that there is lots of support out there for you, you deserve help.Talkspace therapist Kate Rosenblatt, MA, LPC, LMHCWhen to Seek Professional HelpTheres never a wrong time to seek professional help if youre concerned that your excessive worrying might actually be anxiety. You dont need a mental health diagnosis to look for help. Worry, anxiety, or stress  it doesnt matter. If its affecting your life negatively, you can always get help. You dont have to wait for a crisis in your life to reach out to a therapist or psychiatrist. If you or someone you care about is experiencing symptoms of anxiety, reach out for support early intervention is ideal so you can get the help you need.Talkspace therapist Kate Rosenblatt, MA, LPC, LMHCAcknowledging when excessive worry and anxiety are taking over is essential if you want to live a rewarding, healthy, and happy life.  Anytime you feel that anxiety and worry are beginning to spiral out of control, its time to take the next step. If any of the following pertain to you or a loved one, please dont hesitate to get help:Excessive worry and anxiety that are hindering personal and/or professional relationshipsStress that causes persistent sleep issues like insomniaWorry that is affecting your ability to concentrateFear that keeps you from doing the things you enjoyAnxiety thats making you feel worthless and isolating you from othersExcessive worry or anxiety that begins to cause you to have suicidal thoughtsOnline therapy platforms like Talkspace allow you to connect with a licensed mental health professional who can teach you how to stop worrying and improve your mental health. Start exploring online treatments for anxiety today.Sources:1. Facts & Statistics | Anxiety and Depression Association of America, ADAA. Adaa.org. https://adaa.org/understanding-anxiety/facts-statistics. Published 2021. Accessed June 9, 2022.2. (DCD), Digital Communications Division. What Are the Five Major Types of Anxiety Disorders? HHS.gov, 20 Oct. 2021, https://www.hhs.gov/answers/mental-health-and-substance-abuse/what-are-the-five-major-types-of-anxiety-disorders/index.html.  Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

During military service, service members are often exposed to violence, threats to personal safety, and other traumatic events. These experiences can significantly impact the mental health of active duty service members and veterans. According to the National Alliance for Mental Health, approximately 1 in 4 active duty service members show symptoms of a mental health condition. This makes it even more important to understand the benefits of therapy for veterans and the mental health concerns that service members may be facing. Increased awareness of veterans and mental health care can make it easier for people to access the care they need. How Does Military Service Affect Mental Health?When people serve in the military, theyre separated from family members, friends, and other forms of social support, often for extended periods. Military service also requires people to work in stressful or traumatic environments, facing combat stress and other factors. As a result, service members face many risks, including the risk of physical harm. In addition to the challenges faced during service, post-traumatic stress disorder can make it difficult for veterans to transition to civilian life. Relationship struggles, social exclusion, personality disorder, and homelessness are all problems encountered by veterans, and these issues severely impact mental health. What percentage of veterans suffer from mental health conditions?Military service is a sacrifice that puts many people at increased risk for a variety of physical and mental health conditions. One study found that nearly 25% of non-deployed, active-duty military members show symptoms consistent with a serious mental health condition. Within that group, 11% had symptoms of multiple conditions.  Common Mental Health Conditions in VeteransMilitary service can take a toll on health and well-being, which is why military mental health concerns are so prevalent and must be better addressed. Rates of depression, suicide, and addiction continue to be of increased concern for military veterans. Often, these diagnoses were triggered by service-connected trauma. If you are a veteran and are having thoughts of suicide, please reach out to the Crisis Line by calling or texting 9-8-8 and selecting Option 1 for military members and veterans. Talkspace therapist Ashley Ertel, LCSW, BCD, C-DBTWhile several conditions affect veterans, research shows that the following are particularly common. PTSDPost-traumatic stress disorder (PTSD) rates are significantly higher in veterans than in the general populace. While approximately 6.8% of adults are diagnosed with PTSD, reports show that about 12.9% of veterans receive a PTSD diagnosis. In a study from 2014, 87% of veterans reported exposure to at least one traumatic event. If you know a veteran struggling with PTSD, or helping veterans is something youre passionate about, learn how to help veterans with PTSD. Depression & suicideApproximately 23% of active service members and veterans have depression, making it the most common mental health condition among military members. Tragically, suicide rates are high among veterans with depression (particularly depression in men) and other mental health symptoms. According to the U.S. Department of Veteran Affairs, the suicide rate for veterans is 57% higher than for civilians. AddictionMany veterans struggle with addiction, and more than 1 in 10 have a substance use disorder. 65% of veterans seeking addiction treatment report alcohol as the primary substance they abuse. Some veterans have injuries that leave them with severe pain, increasing their risk of opioid addiction. Psychiatric disorders post-traumatic brain injuryFrom 2000 to 2017, the Department of Defense reported over 375,000 traumatic brain injuries (TBIs) among members of the armed forces. These injuries can lead to many complications, including mental health issues. The National Health Institute reports that up to 1 in 5 people experience mental health symptoms after a TBI. The Stigma Around Mental Health in the MilitaryAlthough military mental health issues are common, many people never seek treatment. One study found that more than 60% of military members dont get help for mental health concerns. The stigma surrounding mental health issues can keep service members from getting the care that they need. Many active-duty service members fear that mental health treatment could harm their careers. In addition, military members may feel that asking for help is a sign of weakness. Unfortunately, veterans face similar stigmas, and studies indicate that most veterans who struggle with mental health never seek treatment. According to research conducted by the Wounded Warrior Project, 34.8% of veterans struggle accessing mental health care within the VA system, despite approximately 75% of veterans suffering from PTSD. Mental Health Resources for VeteransAlthough there are many issues surrounding veterans and mental health, resources are available to veterans who are ready to seek treatment. These resources include:The Veterans Crisis LineThe Veterans Crisis Line is an emergency hotline that provides veterans with 24/7 support. They can call, text, or chat online to connect with a qualified care provider. Responders can connect veterans with local resources and support.Military members and veterans are at risk of developing mental health conditions just like their civilian counterparts; however, the stigma for seeking help within this population continues to remain higher than in the civilian population. Seeking help is a sign of strength, and I encourage all military members, veterans, and their families to utilize the many available resources most at no cost to the memberwhen in need. Talkspace therapist Ashley Ertel, LCSW, BCD, C-DBTVet CentersVet Centers are counseling centers located across the United States. These centers offer professional counseling and other services designed to help veterans transition to civilian life. Many staff members at Vet Centers are also veterans and can provide guidance and support. Solid StartThe VAs Solid Start program works to support military personnel as they transition to civilian life. Solid Start representatives help veterans manage stress and connect them with resources to help them during this adjustment period. The National Center for Post-Traumatic Stress Disorder The National Center for Post-Traumatic Stress Disorder is a research and educational center focused on traumatic stress and PTSD. While the center strives to help all people with PTSD, there is a focus on the needs of veterans. The center seeks to help people understand PTSD better and get the help they need. The Veteran Affairs Polytrauma System of Care The Veterans Affairs Polytrauma System of Care is a network of rehabilitation programs that help veterans suffering from traumatic brain injuries and polytrauma. These programs offer various services, including case management, care plans, rehabilitation treatments, and psychosocial support.Addressing Mental Health with Therapy for VeteransThe risk of mental health issues and PTSD in veterans is significant. On average, there are 17 veteran suicides each day, which is why its critical for veterans to seek treatment. No matter what kind of military mental health concerns youre struggling with, therapy can help. Talkspace provides online therapy for veterans and can help you get the support you need. We partner with major healthcare plans across the country like Cigna, Optum, Aetna, Medicare, TRICARE, and more.Sources:Veterans & Active Duty. NAMI. https://www.nami.org/Your-Journey/Veterans-Active-Duty  Accessed October 23, 2022. Kessler RC, Heeringa SG, Stein MB, et al. Thirty-day prevalence ofDSM-ivmental disorders among nondeployed soldiers in the US army. JAMA Psychiatry. 2014;71(5):504. doi:10.1001/jamapsychiatry.2014.28. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1835338. Accessed October 23, 2022.Kessler RC, Chiu WT, Demler O, Walters EE. Prevalence, severity, and comorbidity of 12-month DSM-IV disorders in the national comorbidity survey replication. Archives of General Psychiatry. 2005;62(6):617. doi:10.1001/archpsyc.62.6.617. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/208671. Accessed October 23, 2022.Wisco BE, Marx BP, Wolf EJ, Miller MW, Southwick SM, Pietrzak RH. Posttraumatic stress disorder in the US veteran population. The Journal of Clinical Psychiatry. 2014;75(12):1338-1346. doi:10.4088/jcp.14m09328. https://pubmed.ncbi.nlm.nih.gov/25551234/. Accessed October 23, 2022.Moradi Y, Dowran B, Sepandi M. The global prevalence of depression, suicide ideation, and attempts in the military forces: A systematic review and meta-analysis of Cross Sectional Studies. BMC Psychiatry. 2021;21(1). doi:10.1186/s12888-021-03526-2. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-021-03526-2. Accessed October 23, 2022.1. Fales A, Choi J, Borger C, et al. 2016 Wounded Warrior Project Survey Report of Findings.; 2016. https://www.woundedwarriorproject.org/media/qibpphny/2016-wwp-annual-warrior-survey.pdf Veteran Suicide Data and Reporting. Va.gov: Veterans Affairs . https://www.mentalhealth.va.gov/suicide_prevention/data.asp. Published September 14, 2018. Accessed October 23, 2022. Miller L. Statistics on veterans and substance abuse. veteranaddiction.org. https://veteranaddiction.org/rehab-guide/veteran-statistics/. Published August 19, 2021. Accessed October 23, 2022. Lin L(A, Peltzman T, McCarthy JF, Oliva EM, Trafton JA, Bohnert ASB. Changing trends in opioid overdose deaths and prescription opioid receipt among veterans. American Journal of Preventive Medicine. 2019;57(1):106-110. doi:10.1016/j.amepre.2019.01.016. https://www.ajpmonline.org/article/S0749-3797(19)30076-5/fulltext. Accessed October 23, 2022. Mental Health Effects of TBI. Va.gov: Veterans Affairs. https://www.mentalhealth.va.gov/tbi/index.asp. Accessed October 23, 2022. Stein MB, Jain S, Giacino JT, et al. Risk of posttraumatic stress disorder and major depression in civilian patients after mild traumatic brain injury. JAMA Psychiatry. 2019;76(3):249. doi:10.1001/jamapsychiatry.2018.4288. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2722564. Accessed October 23, 2022.Sharp M-L, Fear NT, Rona RJ, et al. Stigma as a barrier to seeking health care among military personnel with mental health problems. Epidemiologic Reviews. 2015;37(1):144-162. doi:10.1093/epirev/mxu012. https://academic.oup.com/epirev/article/37/1/144/423274Kline AC, Panza KE, Nichter B, et al. Mental health care use among U.S. military veterans: Results from the 20192020 national health and resilience in veterans study. Psychiatric Services. 2022;73(6):628-635. doi:10.1176/appi.ps.202100112. https://ps.psychiatryonline.org/doi/10.1176/appi.ps.202100112. Accessed October 23, 2022.Veterans Crisis Line. https://www.veteranscrisisline.net/. Accessed October 23, 2022. Program VC. Va.gov: Veterans Affairs. U.S. Dept of Veteran Affairs. https://www.vetcenter.va.gov/. Published August 15, 2013. Accessed October 23, 2022. U.S. Department of Veterans Affairs VBA. Va.gov: Veterans Affairs. VA Solid Start. https://www.benefits.va.gov/TRANSITION/solid-start.asp. Accessed October 23, 2022.  Polytrauma/TBI System of Care. Va.gov: Veterans Affairs. https://www.polytrauma.va.gov/index.asp. Published August 15, 2013. Accessed October 23, 2022. Reducing military and veteran suicide. Centers for Disease Control and Prevention. https://www.cdc.gov/washington/testimony/2022/t20220615.htm. Published June 24, 2022. Accessed October 28, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Dementia is the term used to describe a group of progressive neurological conditions that impact memory and cognitive function. Despite popular belief, its not a singular condition or disease its more of a catch-all term thats used to describe symptoms that other conditions, like Alzheimers disease, can cause. According to research, almost 16 million families today are dealing with a parent with dementia. Dementia makes daily activities and functioning difficult and can drastically change family dynamics. It can take a physical and emotional toll on family caregivers who are often adult children. Some experts believe that up to 20% of family caregivers experience depression as a result of the tremendous stress related to caring for someone with dementia.If youre trying to learn how to cope with a parent with dementia, knowing effective techniques and tools will help you manage the challenges. Keep reading to learn everything you need to know about dealing with a parent with dementia.Understand Dementia & Its SymptomsBefore you can provide care for an aging parent with dementia, its important to understand the condition and what symptoms might look like. Symptoms of dementia can vary, but there are some common signs to note. Symptoms and signs of dementia can include:Memory lossDifficulty communicatingChanges in mood or behaviorLosing things more frequentlyConfusion AgitationApathyInability to accomplish everyday tasks, like paying bills and remembering appointmentsDifficulty concentratingCommunicate EffectivelyEffective communication is crucial when learning how to care for someone with dementia. If theyve recently been diagnosed and can still make decisions, take the time to have important, albeit tough, conversations about future needs and wants. Discuss things like future care and intervention they do and dont want, end-of-life care, and funeral or memorial services.   As dementia progresses, the ability to communicate effectively becomes more challenging yet increasingly important. Here are strategies to ensure meaningful communication throughout the journey:Simplify communication: Use simple words and short sentences. Speak clearly and calmly to avoid overwhelming your parent.Maintain eye contact and use verbal cues: Physical presence and touch can be comforting. Maintain eye contact to convey your message more effectively, and use appropriate gestures to support understanding.Be patient and supportive: Give them time to respond, and avoid interrupting or rushing the conversation. Show that you value their input, even if expressing thoughts becomes difficult for them.Focus on feelings, not facts: As dementia progresses, your parent may remember emotions more than specific events. Focus on how they feel rather than correcting inaccuracies in their memories.Use visual aids and reminders: Pictures, objects, or other visual aids can help in communication, especially when verbal skills are declining.Practice active listening: Show that you are listening and trying to understand their perspective. Validation of their feelings and experiences can go a long way in maintaining a connection.Its also beneficial to involve healthcare professionals in these conversations early on. They can offer guidance on navigating the disease progression and provide resources for support. As dementia advances, re-evaluating communication strategies regularly will help you adapt to your parents changing needs, ensuring that they feel supported and understood at every stage.Engage in Memory Care ActivitiesAs dementia progresses, helping an aging parent engage in memory care activities can be beneficial. It can enhance mood and reduce the frustration and agitation they might experience. The following activities can help stimulate cognitive function to improve well-being:Reminiscence therapy: Encourage your parent to reflect on their past, look through old photos, or discuss favorite family memories or special events.Sensory stimulation: Engage their senses with activities like listening to music, touching materials, or smelling favorite familiar scents.Art therapy: Some research suggests that art therapy can improve well-being in people with dementia. Puzzles and games: Simple games and easy puzzles can stimulate cognitive function and enhance problem-solving skills, things that grow increasingly challenging over time for those living with dementia.Pet therapy: Therapy animals are proven to reduce stress, improve mood, encourage social interaction, and promote positive connections. Create a Supportive EnvironmentWhen caring for a parent with dementia, creating a supportive environment is vital. In many ways, their environment will contribute to overall well-being and quality of life. There are several ways caregivers can help establish and promote a supportive environment, including:Focusing on safety: Basic safety guards are crucial for people living with dementia. Locks and alarms on doors and windows can prevent wandering, and handrails and grab bars in bathrooms, hallways, and stairs will help avoid falls. Maximizing independence: An elderly parent with dementia needs to be as independent as possible. Labeling drawers and cabinets can help them complete daily tasks successfully and give them a sense of accomplishment. Reducing stress: Daily routines should be consistent, calm, and predictable to ensure stability and prevent anxiety in older adults with dementia.Using memory aids: Visual cues like labels, calendars or daily schedules, large-font digital clocks, and easy-to-read lists of important people and appointments can help.Encouraging social interaction: Staying socially active will reduce feelings of isolation. Encourage regular visits from family and close friends, and plan recreational activities and group outings when possible.  Seek Professional Help and ResourcesEven the best caregivers need help and support. Seeking additional assistance doesnt mean youre not doing a good job caring for an elderly parent with dementia. Support and relief can help you reset and re-energize so you have more to give. Professional respite care services can offer caregivers a much-needed temporary break if family or friends cant share responsibilities. They also provide additional interaction with others, which can be another layer of social interaction. Take Care of Your Emotional HealthIts essential that, as a caregiver, you take care of yourself, too. That old adage about putting on your own oxygen mask first still applies. Emotional stress can cause burnout and lead to other mental health conditions, like depression and anxiety. Prioritizing your mental and emotional health is crucial to offering compassionate, effective care to your loved one and preventing caregiver burnout. To take care of yourself emotionally, make sure you are:Getting support from others either mental health providers or from other trusted family members or close friendsPracticing acceptanceTaking breaksSetting family boundariesPracticing self-careOne of the most important things a caregiver can do for their mental health and the care of their loved one would be to take care of themselves. This can be done in several ways: Do not forget about your own health, exercise, eat well and get plenty of rest. Try to take time to relax and ask for help when needed. Talkspace therapist Reshawna Chapple, PhD, LCSWLegal and Financial PlanningLegal and financial planning isnt fun, but its a critical task that needs to be addressed as soon as possible after a dementia diagnosis. Getting affairs in order now will ensure future needs are met and can reduce stress on families later. Consider the following to address legal and financial concerns:Create or update important legal documents like a will, trust, Power of Attorney (POA), advanced healthcare directive, beneficiaries, TOD/POD accounts, and life insurance policies.Discuss guardianship or conservatorshipReview financesDiscuss and plan for long-term care needsFind Joy in the MomentAbove all, look for ways to find joy every day. Time is precious, and we never know how long we will have with loved ones. Take the time to appreciate the little things and everyday moments that wont always be there. Make sure to try and stay in the moment and love your parents while you have time with them. Talkspace therapist Reshawna Chapple, PhD, LCSWThese are some simple reminders of how you can find joy every day:Consider keeping a gratitude journal to remind yourself and a parent with dementia that there are still things we can be grateful forLaugh, spend time together, and appreciate one anotherPractice mindfulness, which focuses on being in the moment and presentCelebrate small wins and accomplishmentsFocus on what you can control and be realistic with expectationsGet Support with Online TherapyLearning how to cope with a parent with dementia can be daunting. Fortunately, you dont have to go through it alone. Talkspace is an online therapy platform that makes getting expert guidance and support easy, convenient, and affordable. With text, voice, or video options for care, you can get professional mental health support when, where, and how it works with your busy schedule.You deserve the time to care for yourself in as many ways as you care for others. Talkspace makes that possible. Get support with online therapy from Talkspace today.Sources:Caregiver statistics: Demographics. Caregiver Statistics: Demographics Family Caregiver Alliance. 2016. Accessed March 18, 2024. https://www.caregiver.org/resource/caregiver-statistics-demographics/.Caregiver depression: A silent health crisis. Caregiver Depression: A Silent Health Crisis Family Caregiver Alliance. Accessed March 18, 2024. https://www.caregiver.org/resource/caregiver-depression-silent-health-crisis/.  Emblad SYM, Mukaetova-Ladinska EB. Creative art therapy as a non-pharmacological intervention for dementia: A systematic review. Journal of Alzheimers Disease Reports. 2021;5(1):353-364. doi:10.3233/adr-201002. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8203286/. Accessed March 18, 2024.Pet power. Alzheimers Disease and Dementia. 2023. Accessed March 21, 2024. https://www.alz.org/news/2023/pet-power.  Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Retirement is supposed to be an exciting time in your life. Youve worked for years and are more ready than ever to relax and youve earned it! So why are you feeling lonely? Loneliness in retirement is more common than you might realize. Fortunately, there is something you can do to combat loneliness and prevent it.Read on for practical tips and insights to help you cope if youre retired and lonely.Is it Normal to Feel Lost When You Retire?According to studies, 43% of adults in America over the age of 60 feel lonely. After you retire, your whole life changes as an older person. You suddenly have the time and freedom to do things that felt burdensome or overwhelming in the past. Even if youve been looking forward to and are excited about retiring, finding it difficult to adjust or feeling lost or uncertain is normal and that can be lonely.While its widespread, prolonged loneliness isnt healthy. Understanding and addressing why you might be retired and lonely is part of healthy aging and is critical for your mental and physical well-being. Social isolation and loneliness can have a long-term impact, including an increased risk of dementia, heart disease, or stroke. Retirement can cause conflicting emotions, including feelings of: EmptinessReliefSadnessNostalgia UncertaintyLossFreedom ConfusionGuiltAnxietyUneasiness These are all natural responses to the major life transition youre going through. For most people, though, the hardest emotions are only temporary.Why is Retirement So Lonely?You might feel lonely after retiring for multiple reasons. Even if youve been looking forward to retirement for years or decades this time period, which you envisioned to be full of relaxation and freedom, can cause unexpected feelings. Rest assured, its normal to have a jarring sense of solitude, especially in the beginning. Transitioning away from a highly structured work life, where you interact with people daily, can leave you feeling isolated. Losing the routine, social connection, and regular engagement your career used to offer you is challenging. Understanding the root cause of loneliness in retirement is the first step in overcoming it. Loss of routine and reduced sense of purposeAfter you retire, the routine that once gave you structure and purpose is suddenly disrupted. Your goals and activities are no longer an anchor, and even though you know that your life is changing, the reality of those changes can cause you to feel aimless and unsettled. When your education and job has been tied to your career and purpose in life, your retirement can bring feelings of loss and insignificance. Our purpose was a motivator toward the achievement of goals, and in retirement we can lose our primary motivation. Feelings of confusion, depression, and loneliness can be a part of the adjustment process. Talkspace therapist, Dr. Karmen Smith LCSW DDSocial isolation due to changes in social circlesFor most people, work is a social place for interacting with colleagues, building friendships, meeting new people, and making work-related connections. Retiring can drastically shrink your social circle and make it harder to meet others. When its challenging to maintain old friendships or find new ones, you start feeling lonely.Identity crisisYour career was a central part of your identity. When it ends, figuring out how to redefine yourself can be incredibly daunting. An identity crisis can make you grapple with questions about your self-worth and purpose and cause you to feel a sense of disconnect. Navigating this life transition can mean needing to find new meaning in your life.Geographical relocationMany people relocate in retirement to downsize, move closer to family, or simply enjoy a new environment. Moving can be exciting and taxing all at the same time. Leaving your established networks and the familiarity of friends, routines, and community is difficult. Building new relationships in an unfamiliar place might feel even more impossible when you dont have the social opportunities you once found at work.Changes in family dynamicsBe prepared for a shift in family dynamics after you retire. You might spend more time at home or take on new roles, like caring for aging parents or your grandchildren. Changes like these can strain the family unit, especially if you feel underappreciated or overburdened by your new role. Another common experience is for new retirees to feel neglected or left out because younger family members are still so busy with their own lives and they dont have as much free time as you do.Inadequate community supportNot all communities have programs with social opportunities. Without accessible and engaging social activities, though, finding new ways to connect with people can be overwhelming. The lack of social engagement and support make it hard to combat isolation and loneliness.DepressionThere are several challenges associated with retirement that can lead to depression. Feeling depressed makes it harder to find energy to seek out social interactions or engage in activities even the ones you once enjoyed. This repetitive cycle of isolation can leave you feeling more sad, hopeless, and lonely than ever.How to Cope with Loneliness in RetirementIf youre retired, bored, and lonely, there are several ways to overcome your feelings and create a fulfilling and enriching post-retirement life. Start by actively finding ways to connect with others, find personal growth, and engage with people and things you like to do. Over time, you can transform your retirement years into a period of renewed purpose and joy. The following coping tools will help you deal with loneliness in retirement.Join social clubs and groupsSocial clubs and groups are an excellent place to meet new people with similar interests. Whether youre an avid reader and join a book club, or you love to work in the yard and find a local gardening group, consistent and regular opportunities for social interaction will be good for you.  Volunteer your timeResearch shows that volunteering is good for your mental health and a powerful way to manage loneliness. You can volunteer at a local charity, mentor young people, or participate in community events. Giving your time keeps you active and engaged not to mention, it just feels good to know youre helping others.Stay connected with family and friendsStaying connected with friends and family is one of the easiest and most effective ways to deal with being retired and lonely. Keep relationships strong by communicating through phone calls, video chats, or in-person visits. Making the effort to be involved in your loved ones lives and inviting them to be part of yours can help keep loneliness at bay, especially if youre going through a gray divorce.Many people will move closer to family or friends instead of traveling for infrequent holiday visits. During the retirement years, relationships become a priority, whereas in the past work life may have taken center stage. Moving to a community with opportunities to form caring bonds can be beneficial in retirement.   Talkspace therapist, Dr. Karmen Smith LCSW DDAdopt a petAccording to research, theres a positive relationship between pet ownership and reduced social isolation. This means that people who own pets may have lower levels of loneliness. Pets offer companionship and unconditional love, which can be especially comforting if youre retired with no friends in the area. Having a pet also gives you a sense of responsibility and lets you enjoy a routine again. Pets can be very beneficial when experiencing loneliness after retirement. A pet can provide unconditional love and shower you with a feeling of being needed, appreciated, and valued. We may have felt valued and affirmed during our working years, and now our pets can let us know that we are still significant.   Talkspace therapist, Dr. Karmen Smith LCSW DDRediscover old passions or pursue new hobbiesThe working years are hectic, particularly when youve had decades of family and other obligations on top of a demanding work schedule. Now that youre in retirement, its the ideal time to rediscover the things you once loved but just didnt have time for. Its also the perfect time to explore new passions, pursue new hobbies, or even just opt for self-care for seniors. Being creative keeps your mind active and your spirits high. Try painting, writing, playing an instrument, gardening, learning a new language, baking, or cooking to fill your time and reduce your loneliness.Talk to a therapistIt might seem impossible to overcome loneliness, but talking to a therapist can help you address your feelings and move on. Therapy also lets you explore the emotional challenges you might be experiencing in retirement. Whether its identity loss, grief, or feeling like you dont have a sense of purpose without your job, therapy can give you effective coping mechanisms to deal with your loneliness. Its a safe space to express your thoughts and feelings, process your emotions in healthy ways, and develop a plan to feel more connected after retirement. Talkspace makes it simple to get help with online therapy covered by Medicare.Participate in senior community activitiesYour local community center probably offers activities and programs specifically for seniors. From fitness classes to cultural outings to game nights, participating in social events helps keep you physically and mentally active and allows you to meet others.  Join a fitness class tailored for seniorsMultiple bodies of research have linked physical activity to improved mental health in seniors. Some studies suggest that when older people are physically active for just 4 weeks, they see improvements in anxiety, which can make it easier to engage in social settings and activities. Other research found similar results, noting that older adults who participated in a walking program saw a significant reduction in symptoms of depression. Travel the worldIf you have the means and enjoy it, retirement can be a great time to travel. Exploring new places, cultures, and experiences lets you see the world from a different perspective. Traveling creates lasting memories and can reduce feelings of loneliness.Take continuing education classesLifelong learning is good for more than just the mind and soul besides the cognitive benefits and emotional health it offers, taking classes is a great way to stay engaged with others. Many educational institutions offer all types of classes for seniors, so you can explore subjects youre interested in or gain new skills now that you have time. Whether you learn a new language, study art history, take a cooking class, or do anything else that interests you, continuing your education helps keep your mind sharp and offers one more opportunity for social interaction.Finding Connection and Support with TalkspaceEven though being retired and lonely isnt uncommon, its still an overlooked challenge that has a significant impact on emotional and mental well-being. Whether its the result of losing your routine, social isolation, or having an identity shift, loneliness during this time can overshadow the joy you should be feeling. Thats why its vital to recognize and address loneliness in retirement early on. Seeking professional help, like therapy, can be a viable and valuable step in managing and overcoming lonely feelings. Talkspace offers accessible, affordable mental healthcare with online options tailored to your needs as a retiree and the best part is online therapy is covered by Medicare in many states, so you dont even have to worry about how the added expense will affect your fixed income. Youve worked your entire life to get here. You deserve to be happy and content with a rich, full life Talkspace can help you do just that. Sources:Donovan NJ, Blazer D. Social isolation and loneliness in older adults: Review and commentary of a National Academies report. American Journal of Geriatric Psychiatry. 2020;28(12):1233-1244. doi:10.1016/j.jagp.2020.08.005. https://news.umich.edu/loneliness-in-later-life-lessens-when-older-adults-spend-many-hours-volunteering/. Accessed August 19, 2024.Kuiper JS, Zuidersma M, Voshaar RCO, et al. Social relationships and risk of dementia: A systematic review and meta-analysis of longitudinal cohort studies. Ageing Research Reviews. 2015;22:39-57. doi:10.1016/j.arr.2015.04.006. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9272860/. Accessed August 19, 2024.Valtorta NK, Kanaan M, Gilbody S, Ronzi S, Hanratty B. Loneliness and social isolation as risk factors for coronary heart disease and stroke: systematic review and meta-analysis of longitudinal observational studies. Heart. 2016;102(13):1009-1016. doi:10.1136/heartjnl-2015-308790. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4941172/. Accessed August 19, 2024.Loneliness in later life lessens when older adults spend many hours volunteering. University of Michigan News. Published December 18, 2023. https://news.umich.edu/loneliness-in-later-life-lessens-when-older-adults-spend-many-hours-volunteering/. Accessed August 19, 2024.Kretzler B, Knig HH, Hajek A. Pet ownership, loneliness, and social isolation: a systematic review. Social Psychiatry and Psychiatric Epidemiology. 2022;57(10):1935-1957. doi:10.1007/s00127-022-02332-9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9272860/. Accessed August 19, 2024.Wong MYC, Ou KL, Chung PK, Chui KYK, Zhang CQ. The relationship between physical activity, physical health, and mental health among older Chinese adults: A scoping review. Frontiers in Public Health. 2023;10. doi:10.3389/fpubh.2022.914548. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9853435/. Accessed August 19, 2024.Lautenschlager NT, Almeida OP, Flicker L, Janca A. Can physical activity improve the mental health of older adults? Annals of General Hospital Psychiatry. 2004;3(1):12. doi:10.1186/1475-2832-3-12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC449721/. Accessed August 19, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source

OverviewFear and anxiety are similar emotions that often co-occur and are easily mistaken for one another. Fear is a strong biological response to imminent danger. Anxiety is marked by apprehension and worry over things that may or may not occur. Both emotions can feel the same, but there are some important differences to note.To fully understand the difference between fear and anxiety separately, you must review their similarities and their differences. You can start by exploring the physiological, psychological, and physical symptoms of both emotions. From there, youll know how to differentiate between the two as they occur. Finally, its also important to know when it might be time to seek professional help if you have a repetitive, extreme fear or a generalized anxiety disorder.What is the Difference Between Fear and Anxiety?Theres a distinct, key difference between fear and anxiety. Fear results from a clear and present danger, while anxiety results from the anticipation of an unspecified threat. Each of these emotions is marked by unique expressions of mental and bodily effects.Expert InsightFear and anxiety can feel like the same thing as the symptoms are quite similar. While its difficult to tease it out at the moment, gaining insight if one is experiencing fear over anxiety is important. Anxiety often stems from an unclear threat, while fear is based around a real and clear threat. Its not to say that fear and anxiety dont work together, but that they tap into different triggers.Licensed Mental Health Counselor (LMHC), MS Minkyung ChungWhat is Fear?Fear is an uncontrollable survival emotion that serves to protect us from real danger. Humans have evolved over time, with their sense of fear intact, to stay alive and safe from harm.The limbic system is called your emotional brain. We experience fear when its a perceived threat, like when someone suddenly touches your back, or when you hear an animal running up toward you, or when you smell smoke coming from your childs bedroom.Fear can cause marked changes in smell, taste, hearing, touch, and vision all the senses that provide information about the perceived threat youre facing. Fear prepares you to either enter into battle or flee for your safety.The sensation of fear is immediate and beyond your control. What you can control, however, is how you manage fear symptoms. That said, you cant always stop them from occurring in the first place.The purpose of fear is to fuel your flight-or-fight fear response to external stimuli. It causes multiple symptoms that are similar to those of anxiety. Lets take a closer look at the symptoms that fear can cause.Signs and Symptoms of FearAs emotions go, fear causes some of the most noticeable changes in the brain and body. Thats because were forced to pay attention to our fear. Anxiety, on the other hand, is not imperative for survival. Thats why we sometimes dont feel symptoms of anxiety quite as strongly or instantly as we might experience fear.There are some common physiological, psychological, and physical symptoms of fear.Physiological symptoms of fear:Quick, shallow breathingShortness of breathHot flashes or chillsRapid heartbeatUpset stomachGoosebumpsTight chestDry mouthTremblingSweatingNauseaPsychological symptoms of fear:Feeling detached from your bodyInability to focus and concentrateFeeling a sense of stressLacking emotional controlA pending sense of doomPhysical symptoms of fear:Flight response (running for safety)Freezing up (inability to move)Displaying violenceClenching fistsWhat is Anxiety?Anxiety is a sense of vague apprehension. It can be difficult to know how to diagnose anxiety disorders. It makes you feel unpleasant, negative thoughts and you often cant understand why. What causes anxiety is imprecise threats that may or may not have any foundation. Its a general sense of dis-ease, like how you might feel when walking down a dark, quiet city street in the middle of the night.Signs and Symptoms of AnxietyAnxiety is believed to have evolved in humans as a mechanism for protecting us against threats that may not even exist. Overwhelming anxiety gives us warnings that something dangerous might be about to happen.For instance, you might get anxious because you believe that you could be attacked by a bear while walking in the woods. However, there may be no bears for miles around you. Anxiety isnt completely useless though, because there actually could be a bear nearby. Ultimately, anxiety can serve to help keep you alert but causes harm when it goes too far.Physiological symptoms of anxiety:Trembling or shakingSweatingTightness in the chest areaUpset stomach and nauseaQuick, shallow breathingChills or hot flashesRapid heart rateMuscle painHeadachesDizzinessPsychological symptoms of anxiety:Inability to focus on conversations, tasks, or thoughtsRacing, negative thoughtsSense of impending doomFeeling overwhelmedConstant worryingCatastrophizingRestlessnessIrritabilityFatiguePhysical symptoms of anxiety:Inability to complete mundane tasksDifficulty sitting still and staying calmDrug and alcohol useBeing startled easilySocial withdrawalHow to Know if You Are Experiencing Fear vs AnxietyFear and anxiety both cause similar co-occurring physiological, psychological, and physical symptoms. Though the symptoms can overlap, its not uncommon if you experience an independent, unique experience, either.Sometimes, it can be challenging to tell the difference between fear and anxiety, especially when youre actively having symptoms. Still, if youre experiencing fear or anxiety (or both), its not likely that youll even be questioning the differences at that time.The differences in symptom expression between fear and anxiety are centered on several factors, including:Your emotional & mental capacityYour available resources to help you copeWhat event triggered your responseIn short, the difference between fear and anxiety are:Fear starts very suddenly as a fight-or-flight response to a well-defined threat.Anxiety onsets in response to an unspecified, possibly non-existent threat.Expert InsightWorking through and lowering levels of fear and anxiety are very similar. Its about teasing out the stimuli that manifested those emotions. Understanding the stimuli reaction helps to define the next steps of working through those emotions.Licensed Mental Health Counselor (LMHC), MS Minkyung ChungWhen to Seek HelpChronic anxiety and fear have both been linked to mental health conditions, including generalized anxiety disorder (GAD), social anxiety disorder (SAD), panic disorder, and specific phobias like agoraphobia or arachnophobia.The National Alliance on Mental Health (NAMI) reports that an estimated 20% of adults in the United States experience symptoms of anxiety conditions each year. Women are more likely to be affected than men.If youre experiencing repetitive, worsening symptoms like the ones weve discussed here, and theyre beginning to interfere with your functioning and daily life, it might be time to learn about how to treat anxiety or fear, as well as go in for a screening. You can reach out to a therapist or contact a doctor to start the process. Your doctor will review your medical history and try to discern a possible cause for your symptoms.Expert InsightThe two are so similar its hard to figure out what a person is struggling with at that moment. A mental health professional can help with learning the differences and the coping skills necessary to be successful in managing both fear and anxiety.Licensed Mental Health Counselor (LMHC), MS Minkyung ChungIf a diagnosis is made, youll likely be referred to different types of therapy for anxiety and fear such as online therapy. Then, you can begin treatment and learn new coping skills to better control the chronic fear or anxiety youve been experiencing. You dont have to let fear or anxiety take over your life. Get the skills and coping tools you need to overcome your fear and anxiety, and youll begin on the path to a healthy, rewarding life.See ReferencesNeuronal circuits for fear and anxietyTovote, Philip et al. Nature reviews. Neuroscience vol. 16,6 (2015): 317-31. doi:10.1038/nrn3945. Accessed February 5, 2022.Anxiety And Fear: What's The Difference?Hilary Jacobs Hendel. NAMI org. Published 2021. Accessed February 5, 2022.Minkyung ChungMinkyung Chung has over 10 years of experience and specializes in multicultural issues, specifically issues unique to the Asian American population. She enjoys working within the Asian American community to help reduce the stigma associated with seeking mental health services and normalize the process of it. Her passion for this topic has led her to focus her research efforts in examining how to help the Asian American community.

Have you been feeling glum, unhappy, or out of sorts lately? Dont worry its normal to feel sad sometimes. When youre down but dont know why, its called feeling blue. Its possible to feel blue without any obvious or apparent cause, but these low moods usually happen for a reason. While it can be challenging to cope with any sad feeling, thankfully, there are plenty of ways to deal with the blues. Read on to learn more about the blues and find ways to overcome them. What Do the Blues Feel Like?A blue feeling is a common way we describe gloominess or sorrow. For example, someone feeling blue might say they feel mopey or down in the dumps. Its common to cry more than usual or struggle with motivation when blue. Although people with the blues might describe themselves as depressed, the blues and depression actually arent the same thing. However, if youve been in a low mood for a while, and your feelings dont seem to be going away, your sadness might be a symptom of depression. Its important to understand the difference between the two. Feeling the blues vs depressionHow can you tell the difference between a blue feeling and depression? When people feel blue, its usually for a reason. For example, someone might feel blue if they miss out on an opportunity, have a disagreement with someone theyre close to, or are unhappy with their lifes state. By contrast, while stressful events can trigger depression, people who are clinically depressed often feel unhappy even when their life is going well. If youre blue, fun activities or spending time with friends might be an effective way to lift your spirits. Depression, however, can cause you to lose interest in things you once thoroughly enjoyed (a symptom commonly known as anhedonia). When youre depressed, doing something fun might not change your mood at all. In fact, depression can make it hard to find the motivation to socialize or do anything in the first place. Depression is stronger than feeling the blues. When depression is present, its more difficult, and sometimes nearly impossible, to stay motivated or complete our daily activities. Conversely, feeling the blues is more of a state of sadness, but were still able to perform our daily activities. Talkspace therapist Cynthia Catchings, LCSW-SSadness is one of the more common symptoms of depression everyone knows about, but there are other symptoms, too. Additional depressive symptoms can include difficulty concentrating, fatigue, and thoughts of suicide. Symptoms of depression can be severe and have a significant impact on day-to-day functioning.Knowing when to get professional helpA passing feeling of sadness isnt necessarily a cause for concern. However, if those feelings dont seem to fade, you may want to talk to a mental health professional for treatment. You should seek help if youre having thoughts of self-harm or suicide or if your sadness interferes with your ability to carry out everyday responsibilities. For more help with identifying when you need help, learn the differences between sadness and depression.Is Feeling the Blues Normal?Unpleasant emotions are a normal part of life everyone feels the blues at one point or another. Feeling blue isnt unusual or abnormal, and a low mood isnt necessarily bad. People typically feel blue for a reason, so figuring out why youre feeling down could help you make positive changes.Theres nothing strange about the blues, but that doesnt mean you should wallow in your sadness. Its impossible to always be happy, but when youre feeling down, its important that you try to cheer yourself up.Its normal to feel the blues. As emotional beings, we respond to life changes and adjustments and cannot always be happy. But as normal as it can be, its important to monitor our feelings through journaling or mindfulness activities to be able to track how often and how much the blues may be affecting us. Talkspace therapist Cynthia Catchings, LCSW-SHow to Beat the BluesAlthough its OK to feel the blues from time to time, if youre truly unhappy and the feeling isnt getting better, you should look for ways to cope with your feelings and improve your mood. The following are some of the best ways we know to fight back when feeling the blues.  1. Look for ways to laughThey say laughter is the best medicine, and that adage holds when it comes to the blues. Laughter has a therapeutic effect and can increase dopamine and serotonin levels.Whether you watch a comedy, spend time with your funniest friends, or look at silly pictures, try to find ways to bring more laughter into your life. When youre laughing, your blue feelings can start to feel further away.2. Spend time outsideSpending time in nature can have a positive impact on your mental health. Natural environments can be therapeutic, and research shows that being outside can lift mood and reduce stress. Being outdoors also means spending more time in the sun. Sunshine can boost serotonin levels and help you sleep more deeply at night.3. Find ways to let your feelings outBottling up how you feel wont make things better. Instead, expressing your emotions can help you work through your feelings and find ways to feel better. It may be helpful to share your feelings with a family member, friend, or therapist. Journaling for your mental health or finding creative activities can also be healthy outlets for your emotions. Finally, acknowledging and accepting the blues will usually help you feel better.4. Make lifestyle changesStudies consistently show that keeping a daily routine can positively impact your mental health. If youve been down, try to make healthy changes that improve your outlook on life. Whether you get more exercise, improve your diet, change your social circle, or improve your sleep hygiene, these small shifts can enhance your mood and well-being. People sometimes go through the blues because theyre in a rut, and healthy habits and routines might be just the change you need.5. Take care of yourself It can be hard to show yourself compassion or prioritize your own needs when youre sad. Make sure you dont neglect yourself when youre feeling gloomy. Try treating yourself like youd treat a friend whos feeling down. Every day, make a point of doing something you enjoy. Do things that refresh you, like taking a long, hot shower, going for a walk, meeting up with friends, or taking a mental health day off work. When you take better care of yourself, youll likely start to see an improvement in your mood. Fight the Blues with TalkspaceThere are plenty of ways to cope with the blues, but if your sad feelings arent going away, it might be time to seek professional help. Talkspace is an online therapy platform that lets you quickly connect with a licensed therapist. If youre looking for online therapy that accepts insurance, get connected at Talkspace to check your eligibility. Whether youre feeling blue or dealing with a type of depression, sadness can make you feel unmotivated. Talkspace is a convenient way to get support for emotions youre struggling with. Reach out for help today to beat the blues with online depression treatment and learn how to be happy again.Sources:Kessler RC. The effects of stressful life events on depression. Annual Review of Psychology. 1997;48(1):191-214. doi:10.1146/annurev.psych.48.1.191. https://pubmed.ncbi.nlm.nih.gov/9046559/. Accessed November 17, 2022.Yim JE. Therapeutic benefits of laughter in mental health: A theoretical review. The Tohoku Journal of Experimental Medicine. 2016;239(3):243-249. doi:10.1620/tjem.239.243. https://pubmed.ncbi.nlm.nih.gov/27439375/. Accessed November 17, 2022.Pearson DG, Craig T. The great outdoors? exploring the mental health benefits of Natural Environments. Frontiers in Psychology. 2014;5. doi:10.3389/fpsyg.2014.01178. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204431/. Accessed November 17, 2022.Hou WK, Lai FTT, Ben-Ezra M, Goodwin R. Regularizing daily routines for mental health during and after the COVID-19 pandemic. Journal of Global Health. 2020;10(2). doi:10.7189/jogh.10.020315. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7535346/. Accessed November 17, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Everyone feels sadness from time to time. You can feel sad for many reasons, like receiving bad news, fighting with a friend or significant other, or just having a stressful day at work. Although sadness is a normal and common (and believe it or not, healthy) emotion, its not something you should constantly feel.Persistent sadness can be overwhelming, especially when you dont know why youre unhappy. You might be wondering why you always feel sad or are sad for no reason. Most often, sadness is temporary, so if youre feeling sad all the time, it could be a cause for concern. Keep reading to learn more about why you might be feeling sad all the time. There are usually reasons we feel sad, but these are sometimes conscious reasons like changes in the season or feeling overwhelmed from work, family schedules, or finances. Sometimes when were feeling stressed or overwhelmed but we dont address it, it can feel like sadness. Talkspace therapist Reshawna Chapple, PHD, LCSWSymptoms of SadnessMuch like happiness, sadness is a vast spectrum. It can range from a sad feeling of mild disappointment to deep grief and unhappiness. People react to these feelings in many ways, and sadness can trigger both emotional and physical symptoms.Emotional symptomsLow moodFeeling discouraged or disappointed Intense emotional reactions to upsetting eventsFeeling hopeless or unmotivatedPhysical symptomsLoss of appetiteOvereating Feeling tired or drainedCrying4 Potential Causes of Sadness without ReasonWondering why you always feel so sad? Persistent sadness often stems from everyday stressors such as workplace pressures, relationship conflicts, financial worries, and significant life transitions. These factors can create a cumulative emotional burden, leading to a continual sense of sadness and emotional turmoil.The changes in the seasons, feeling stressed or overwhelmed, feeling jealous or left out, being tired or hungryany type of emotional change can come across as sadness. Talkspace therapist Reshawna Chapple, PHD, LCSWHowever, when sadness becomes a constant feeling without a clear cause, its crucial to look beyond these immediate triggers. Persistent sadness can be a sign that deeper, less obvious factors are at play, influencing your negative mood. The following may explain why you feel sad for no reason.Hormonal changesHormones coordinate many functions in the body and can significantly impact our mood. Even minor shifts in hormone levels can affect your emotional state. For example, adolescents often experience intense mood swings during puberty, and reproductive hormones like testosterone and estrogen continue to influence emotions as we get older. During menstruation, estrogen and progesterone levels increase. These hormonal shifts can change serotonin levels in the brain. Pay attention if youre wondering: why am I so sad? your hormones may be a factor in your persistent sadness.Seasonal affective disorderIf you feel sad at specific times of the year, you might have a condition known as seasonal affective disorder (SAD). SAD is a mental health condition thats triggered by changing seasons. SAD symptoms usually begin in the fall and continue through the winter, which is why its sometimes referred to as winter depression. While we dont fully understand the condition, experts believe that SAD is caused by changing levels of sunlight. When we spend time in the sun, our bodies produce serotonin. As sunlight exposure decreases, our serotonin levels can drop, which can lead to feelings of extreme sadness or seasonal depression.Chronic stressSometimes, if youre asking why you feel sad for no reason, it might be because you werent expecting certain events to trigger emotions like sadness. We all respond to stress in different ways. Chronic stress can make some people feel nervous, irritable, or angry and leave others sad. In fact, sadness is frequently triggered by chronic stress. Just like sadness, though, stress is a normal part of life. That said, it can be harmful to your emotional state if you dont have healthy tools or treatment options to cope with it.DepressionIf your sadness never seems to go away, you might actually be depressed. Depression is one of the most common mental health conditions that can leave you with a low mood or persistent sadness. Its important to remember that there are different types of depression, and not everyone experiences it similarly. Severe depression can cause significant impairment, but mild depression doesnt always interfere with daily life and functioning. If you suspect your sadness may be something more, like depression, you should talk to a mental health professional to check for a depression diagnosis.Knowing When Its Time to Get HelpSad feelings arent necessarily a cause for concern. On the contrary, sadness is a normal and healthy reaction to painful or traumatic events. Studies even show that feeling sad can make us more sensitive to other peoples feelings. However, if youre constantly unhappy, you may want to talk to a mental health professional. Its OK to be sad, but if your negative feelings interfere with your day-to-day life, they might signify a deeper problem that could be better addressed by starting therapy. Through therapy, you can learn how to deal with sadness before it becomes a medical condition. For additional strategies on navigating these symptoms, consider also reading our guide on how to deal with depression.Identifying sadness vs depressionFeeling blue doesnt automatically mean youre depressed, but sadness can be a symptom of depression. Usually, sadness is a response to something hurtful, discouraging, or upsetting. While it can feel overwhelming, its a normal emotion, and these negative feelings usually fade over time. Its OK to feel sad on occasion. Allow yourself to rest and process potential reasons for your sadness. The main difference, though, between sadness and depression is often linked to the need to seek out professional care. Talkspace therapist Reshawna Chapple, PHD, LCSWUnlike sadness, depression isnt an emotion. Its a mental health condition that can influence how you feel, think, and behave. While a challenging event or experience can trigger depression, its also common to exhibit depressive symptoms without an obvious reason. Many people with depression feel gloomy or unhappy but dont understand why. How can you tell the difference between sadness and depression? Sadness is only one symptom of depression. You may want to ask yourself if you are: hungry, angry/anxious, lonely, or tired (HALT). Using HALT can help potentially eliminate biological causes of sadness. However, if these feelings of sadness dont dissipate, they continue longer than a week, they persistently come back with little or no breaks in between, or you find them to affect your normal activities of daily living, this is a clear indication that you should seek the help of a professional or at the very least speak to someone about your feelings. Talkspace therapist Reshawna Chapple, PHD, LCSWIf you have depression, your sadness will typically occur alongside other symptoms of depression, such as:Anger or irritability Loss of interest in activities you usually enjoyThinking, speaking, or moving more slowly than usuallyInsomnia or excessive sleepDifficulty with memory or focusing on tasks  FatigueFeelings of guilt or worthlessnessDigestive issues Aches and pains RestlessnessSuicidal thoughtsGet Professional Help for Sadness & Depression with TalkspaceIf youre constantly unhappy or feel sad for no reason, you may be dealing with some type of depression or another mental health condition. Talking to a professional through in-person or online depression treatment can help you understand your feelings. Sadness can be challenging to cope with, especially when it doesnt go away. Talkspaces online therapy platform can connect you with a therapist so you can address your sadness or depressive symptoms. Whether you have clinical depression or are experiencing sad feelings for other reasons, Talkspace can help. Sources: Green KH, van de Groep S, Sweijen SW, et al. Mood and emotional reactivity of adolescents during the COVID-19 pandemic: Short-term and long-term effects and the impact of social and socioeconomic stressors. Scientific Reports. 2021;11(1). doi:10.1038/s41598-021-90851-x. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8172919/. Accessed November 16, 2022.Warren DE, Tedford WH, Flynn WE. Behavioral effects of cyclic changes in serotonin during the human menstrual cycle. Medical Hypotheses. 1979;5(3):359-364. doi:10.1016/0306-9877(79)90017-3. https://pubmed.ncbi.nlm.nih.gov/459989/. Accessed November 16, 2022.Lam RW, Levitan RD. Pathophysiology of seasonal affective disorder: a review. J Psychiatry Neurosci. 2000;25(5):469-480. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1408021/. Accessed November 16, 2022.Kawakami A, Katahira K. Influence of trait empathy on the emotion evoked by sad music and on the preference for it. Frontiers in Psychology. 2015;6. doi:10.3389/fpsyg.2015.01541. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621277/. Accessed November 16, 2022.Muscatell KA, Slavich GM, Monroe SM, Gotlib IH. Stressful life events, chronic difficulties, and the symptoms of clinical depression. Journal of Nervous & Mental Disease. 2009;197(3):154-160. doi:10.1097/nmd.0b013e318199f77b. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840389/. Accessed November 16, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Recent research shows that men are lonelier than ever. Only 27% of men say they have 6 close friends (this number is half what it was 30 years ago). Further, 15% of men say they have no close friends at all (up an astounding 500% since 1990).  Why do these numbers matter? First, studies suggest that loneliness is a significant factor in developing depression. The Anxiety and Depression Association of America notes that clinical depression is something an estimated 6 million men live with each year in this country. Since depression in men often goes undiagnosed and, thus, untreated, we need to explore the causes of male loneliness to assess how it might impact mental health over time. This becomes even more critical when we consider that loneliness is associated with an increased risk of death in men.Read on to learn more about men and loneliness during Mens Health Awareness Month and beyond. Well explore the link between loneliness and depression and share coping techniques that can help if you or a man you care about is affected by male loneliness.     Causes of Loneliness in MenThe causes of loneliness in men are often complex and varied. Some factors have deep roots. Others may seem superficial on the surface, but they still significantly impact the intensity of loneliness a man might be experiencing.Lack of close friendshipsIts not uncommon for older men to struggle with making close friends especially after college. This may be because of societal expectations that encourage them to focus on things like their career and achieving financial success, which might leave less time to socialize and develop deep and meaningful relationships with a new friend. Before this point in life, social networks were generally abundant and a consistent source that offered easy friendships and meaningful, rewarding connections. Without access to these, feelings of isolation can creep in and cause loneliness.Societal expectationsSocietal pressure and expectations cause men to feel like they have no choice but to be strong and independent. The tough guy image resulting from masculine norms discourages some men from expressing their emotional needs or desires. This can quickly lead to emotional isolation even for those men with people in their lives who care deeply about them.   Not being willing or able to open upSome research suggests that many men have a hard time discussing their feelings of loneliness. Unfortunately, being unwilling to open up may stifle deep connections with others and exacerbate loneliness. Plus, these societal expectations may prevent a lonely man from investing in a new friendship or opening up to a close friend. The stigma associated with shame or embarrassment over feeling lonely may be another driver. Career pressure and stressThe pursuit of career success may be a culprit that causes some men to sacrifice personal relationships or hobbies that could help reduce male loneliness. Even men in romantic relationships might feel lonely if their partners shut down because theyre tired of feeling like they come second to the time and energy a man puts in at the office. Mental health conditionsSeveral mental health conditions have been linked to loneliness in men. As discussed, loneliness is directly associated with the onset of depression, according to multiple studies and research. More than 8% of adults in the United States had at least one major depressive episode in the last year and while depression is slightly more prevalent in women, more than 6% of men experienced symptoms of depression. Depression causes some men to withdraw from social interactions, further increasing feelings of loneliness. Loneliness can be a significant prompt for depression. When individuals feel isolated and disconnected from others, they may experience feelings of sadness, hopelessness, and despair. Over time, these emotions can intensify  into clinical depression if not addressed. Talkspace therapist Famous Erwin, LMHCThe Impact on Mental Health Its clear that loneliness takes a silent toll on mens mental health that results in conditions like depression or anxiety. In extreme cases, loneliness can even lead to suicidal ideation or acts in both young and older adults.DepressionWhile weve already touched on the idea that loneliness can manifest as depression this is about more than just feeling blue or down. Depression often impacts every aspect of life.Isolation can create feelings of worthlessness and hopelessness in men. Over time, these feelings may spiral into clinical depression, sparking an exhausting cycle thats almost impossible to break free from without professional help.AnxietyResearch also shows that chronic loneliness can be a predictor of anxiety. Fearful thoughts about being alone forever, or feeling like an outcast feeds an anxious mindset. Especially for men, who are taught from a young age that being male means being strong, it can be challenging to ask for help when dealing with loneliness-related anxiety.SuicideIn very severe cases, persistent loneliness pushes some men toward contemplating death by suicide as they desperately seek an escape from the emotional pain theyre experiencing. This is why its so crucial to recognize and address male loneliness before symptoms escalate.The connection between male loneliness and suicide is influenced by social, cultural, and psychological factors. Addressing this issue requires a comprehensive approach that includes reducing stigma, promoting emotional well-being, and fostering supportive communities and relationships. Its essential to recognize the signs of unhappiness in men and provide them with the help and support they need to prevent suicide. Talkspace therapist Famous Erwin, LMHCCoping Strategies for Men Dealing with LonelinessA major study found that when social isolation is experienced long-term, it substantially increases the risk of premature death. This is yet another reason why its so critical to find coping techniques when men are so lonely. The following strategies can help men learn to manage the adverse outcomes loneliness causes. Connect with others Sometimes feeling lonely makes reaching out and connecting with others difficult. Connection, though, is essential to overcoming feelings of isolation. Try joining a club or sports team. A mutually shared interest may bridge gaps and spark conversations that might develop into meaningful relationships. As you connect with others in these new circles, its important to be open and willing to share your emotions. Vulnerability can encourage others to reciprocate and deepen relationships.Prioritize self-careSelf-care can address the mental and physical health aspects that loneliness significantly impacts. Prioritize taking care of yourself by doing small things that rejuvenate you. Try focusing on things like regularly exercising to boost your mood, developing better sleep patterns, and eating well. These are the things that play a significant role in maintaining emotional balance and, ultimately, help reduce feelings of loneliness.Leverage technologyIn the digital age we live in, technology offers several avenues that can help men deal with loneliness. Online support groups and therapy platforms make getting help and connecting with others easier than ever. Virtual communities offer comfort and remind you that youre not alone in your struggle.Get professional help If your chronic loneliness is too much, it might be time to seek professional help. Therapy and counseling provides tools and tips to manage your emotions effectively. Treatment is about more than just talking about being lonely. Therapeutic sessions offer benefits such as:Learning anxiety management techniques help you gain control over irrational fears, preventing you from making positive social connections with others.Cognitive behavioral therapy (CBT) can help you identify and challenge negative thought processes that might encourage an inclination toward isolation.Solution-focused therapy guide you to a place where you begin to establish and nurture meaningful connections in all areas of your life. Mental Health Support for MenDealing with loneliness alone is really hard. Finding the courage to seek help might be one of the most challenging things youll ever do in life this is one of the reasons that loneliness in men has been referred to as a silent battle. The good news is that even though the road to healing can be difficult, you dont have to walk it alone. Talkspace is an online therapy platform that offers tools to help you navigate those lonely days and overcome feelings of isolation. Talkspace provides easy access to therapists who can support you as you address your loneliness. Simply acknowledging that youre lonely is the first step toward overcoming it. Take action against your loneliness by starting therapy today. Youll learn to identify negative, unhealthy thought and behavior patterns that contribute to how you feel. From there, youll be empowered to build healthy, positive relationships that are mutually rewarding. Loneliness doesnt have to define you there are options to overcome it, and Talkspace can help. Reach out today to learn more about how you can improve your mental health and work against male loneliness.  Sources:1. Cox DA. Mens social circles are shrinking. The Survey Center on American Life. June 29, 2021. Accessed September 23, 2023. https://www.americansurveycenter.org/why-mens-social-circles-are-shrinking/. 2. Mushtaq R. Relationship between loneliness, psychiatric disorders and physical health? A review on the psychological aspects of loneliness. JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH. 2014;8(9). doi:10.7860/jcdr/2014/10077.4828.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4225959/. Accessed September 23, 2023. 3. Mens Mental Health. Mens Mental Health | Anxiety and Depression Association of America, ADAA. Accessed September 23, 2023. https://adaa.org/find-help/by-demographics/mens-mental-health. 4. Rico-Uribe LA, Caballero FF, Martn-Mara N, Cabello M, Ayuso-Mateos JL, Miret M. Association of Loneliness with all-cause mortality: A meta-analysis. PLOS ONE. 2018;13(1). doi:10.1371/journal.pone.0190033. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5754055/. Accessed September 23, 2023.5. 1. Payne K. Millions of men are hiding their loneliness. Campaign to End Loneliness. May 17, 2017. Accessed September 23, 2023. https://www.campaigntoendloneliness.org/millions-of-men-are-hiding-their-loneliness/. 6. McKenzie SK, Oliffe JL, Black A, Collings S. Mens experiences of mental illness stigma across the lifespan: A scoping review. American Journal of Mens Health. 2022;16(1):155798832210747. doi:10.1177/15579883221074789. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8832600/. Accessed September 23, 2023.7. Mann F, Wang J, Pearce E, et al. Loneliness and the onset of new mental health problems in the general population. Social Psychiatry and Psychiatric Epidemiology. 2022;57(11):2161-2178. doi:10.1007/s00127-022-02261-7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9636084/. Accessed September 23, 2023.8. Major depression. National Institute of Mental Health. Accessed September 23, 2023. https://www.nimh.nih.gov/health/statistics/major-depression. 9. Owczarek M, Nolan E, Shevlin M, et al. How is loneliness related to anxiety and depression: A populationbased network analysis in the early lockdown period. International Journal of Psychology. 2022;57(5):585-596. doi:10.1002/ijop.12851. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9545877/. Accessed September 23, 2023. 10. 1. Holt-Lunstad J, Smith TB, Harris T, Stephenson D. Loneliness and Social Isolation as Risk Factors for Mortality: A Meta-Analytic Review . Brigham Young University BYU ScholarsArchive. March 23, 2015. Accessed September 23, 2023. https://scholarsarchive.byu.edu/cgi/viewcontent.cgi?article=3024&context=facpub.  Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Loneliness is a universal human emotion, something that everyone experiences at one point or another in life. Though its normal, feeling lonely can be a devastating, crushing experience.If youve ever felt so lonely that its affecting your life, social relationships, job, or ability to function, its time to get help. Excessive loneliness can lead to more significant issues, like depression, anxiety, or, in extreme cases, thoughts of suicide. Knowing why you feel so lonely is essential to overcome your feelings and find ways to connect with others. When you understand the root cause of your loneliness, you can start implementing effective coping tools. Learn about the common causes of loneliness and how to address them here. 1. Lack of Meaningful ConnectionsNot having deep connections or meaningful relationships with others can seriously impact psychological well-being, and feeling lonely often stems from a lack of these connections. People often feel lonely in college as they navigate new crowds of people they dont know. Its rarely about the number of people you know, and generally more about how significant your relationships are. Even in a large social setting or crowd, people can still feel isolated. This phenomenon is known as perceived social isolation, and it can occur anytime youre physically present with others but dont feel connected on either an emotional or an intellectual level. 2. Social Anxiety & ShynessSocial anxiety and shyness can be the culprit for feelings of loneliness. Social anxiety can prevent you from forming lasting relationships throughout life. The condition is about more than being shy, though social anxiety manifests as a profound, paralyzing fear of social interactions and situations thats so severe that it can lead to avoidant behaviors, especially in social activities. Individuals with social anxiety are at greater risk for loneliness. Feelings of loneliness may be caused by a lack of interpersonal relationships, physical isolation, and divorce. Talkspace therapist Dr. Olga Molina, D.S.W., LCSW 3. Loss of Loved OnesLosing a loved one can create a void that ultimately leads to loneliness. Loss and grief can intensely impact mental well-being, and its not uncommon to feel extreme loneliness when someone close to you is no longer in your life.4. Relocation Relocating to a new place can be a catalyst for loneliness for some people. While moving can be exciting, feeling lonely is common if you cant establish a strong social connection with people in your new environment.5. Lack of Hobbies or Shared InterestsThe sensation of loneliness can take over every aspect of your world. It can leave you without the desire or energy to invest time into hobbies or shared interests things that might be able to bring you joy and help you foster connections. Without having hobbies, you might feel further isolated from others.6. Life Transitions & AgingThe journey through life and aging can bring about feelings of loneliness. Every major life transition we experience later in life from retirement to losing people, to children growing up and leaving home, to going through or watching loved ones battle serious health problems can all bring about a sense of loneliness as you come to terms with the fact that your life is progressing.7. Mental Health ConditionsMental health conditions like anxiety and depression can feed the cycle of persistent loneliness. Studies show that loneliness increases the risk of depression and generalized anxiety disorder (GAD). 8. The Isolating Feeling of the Digital AgeTechnology and the digital age offer significant benefits regarding connectivity and access to others. Yet, for all its good, some aspects of the digital age, like social media, are known to increase feelings of loneliness. Instead of participating in social activities and creating meaningful relationships, younger people and older adults, spend more time behind a screen.Research shows us that prolonged use of social media might be linked to symptoms of depression. The great paradox here is that the very thing social media intends to do connect us might have the opposite effect, instead driving isolation and loneliness even though we think were connected to others. 9. Low Self-EsteemPeople with low levels of self-worth are more likely to experience chronic or persistent loneliness low self-esteem has even been linked to feeling lonely in studies. It seems that feelings of worthlessness and concern about how others perceive you can prevent deep connections in your life. Research studies show that low self-esteem and loneliness can influence one another. Self-esteem can lead to feelings of loneliness when individuals perceive lack of acceptance from others. Talkspace therapist Dr. Olga Molina, D.S.W., LCSWWhat to Do When You Feel So LonelyIts important to remember that loneliness isnt a sign of weakness. Recognizing your feelings is the first and most important step you can take toward improving negative thoughts tied to loneliness.Acknowledge your feelingsAcknowledging your emotions and feelings plays a significant role in emotional well-being. Identifying when youre lonely or feeling disconnected from others can alleviate some of the distress youre experiencing.Join a support groupSupport groups can be powerful resources. They can allow you to spend time with others with a similar relationship with loneliness. The comfort you gain from these social support meetings might even help you overcome some of the emotional isolation you experience and even make a new friend in the process.Its beneficial to join a support group if you feel lonely. It allows you to connect with new people who may be sharing similar feelings and can understand what you are going through. The group can lead to shared problem solving, learning about helpful community resources, and gaining a sense of belonging. Talkspace therapist Dr. Olga Molina, D.S.W., LCSWWork outWorking out increases endorphins, known mood enhancers that can give you energy and motivation to break out of your cycle of loneliness.Get involved or volunteer Getting involved or volunteering will help you make social connections effortlessly, allowing you to gradually become mentally stronger and more willing to reach out to others.Do yoga & meditateYoga and mindfulness meditation help center you, so you can focus on the present, rather than worry about the past or the future. Both activities benefit mental well-being by reducing stress, improving overall mood, and keeping you grounded all of which are ways to combat feelings of loneliness.JournalStudies have demonstrated that journaling is an effective strategy for enhancing mental health. Journaling for mental health can foster emotional regulation and help you identify negative thoughts and behavior patterns that might contribute to social isolation.Keep a structured routineHumans thrive on routine. Maintaining structure can offer stability and reassurance, even during periods of loneliness.Talk Through Your Feelings at TalkspaceFeeling lonely can stem from a variety of causes. Lacking meaningful connections in your life can intensify these feelings. If youre feeling very lonely, Talkspace is an online therapy platform that can offer tools like individualized therapy and coping techniques to help you deal with loneliness. Reach out to Talkspace today to learn more about taking steps toward understanding your loneliness. With help, you can find a way to build solid and meaningful connections that ultimately offer you a healthier mental state.Sources:Steen OD, Ori AP, Wardenaar KJ, van Loo HM. Loneliness Associates strongly with anxiety and depression during the COVID pandemic, especially in men and younger adults. Scientific Reports. 2022;12(1). https://doi.org/10.1038/s41598-022-13049-9. Accessed August 19, 2023.  Pantic I. Online social networking and Mental Health. Cyberpsychology, Behavior, and Social Networking. 2014;17(10):652-657. https://doi.org/10.1089/cyber.2014.0070. Accessed August 19, 2023. Szczeniak M, Bielecka G, Madej D, Piekowska E, Rodze W. <P>the role of self-esteem in the relationship between loneliness and life satisfaction in late adulthood: Evidence from Poland</p>. Psychology Research and Behavior Management. 2020;Volume 13:1201-1212. doi:10.2147/prbm.s275902. https://doi.org/10.2147/prbm.s275902. Accessed August 19, 2023. Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

If you need to find a grief counselor, you know its a profoundly personal and emotional step in your healing process. Losing someone you love is overwhelming, confusing, and sad, and most people, whether they realize it or not, are in dire need of support. Grief isnt something youll ever truly get over, but it is something you must learn to live with. Finding the right grief therapist and having a good support system can make all the difference in how you navigate your journey. Grief therapy can offer you the tools and guidance you need to help process your emotions to rebuild your life so you can find meaning after loss. Research shows that grief therapy is effective, too. It can make it easier to work through your pain when you have support. With so many professionals out there, it can be daunting to figure out how to find a grief counselor. Read on for practical tips to find a qualified, experienced grief counselor who can help you and offer you clarity in your time of need. Steps to Find the Right Grief CounselorTaking the time to think about your goals and needs will ensure you find the best fit, which will ultimately mean youll get the best healing journey.1. Identify your specific needs and preferencesThe first step in finding a qualified grief counselor is thinking about what your preferences are and what you want to get out of therapy.Therapy outcomesBecause grief manifests differently for everyone, you want to look for somebody who aligns with your personal preferences and understands your goals for healing. Start by asking yourself:What do you want to get out of therapy?Do I want emotional support?Am I looking for help navigating complex, difficult emotions? Do I just need guidance on how to move forward?If you have a clear understanding of your goals, it will help you narrow your search. It will also ensure that once you start working with someone, youll be able to tell them exactly what you want to get out of your time together, eliminating frustration and miscommunications. In-person or online therapyYou also want to consider the logistics of your therapy experience. Would you prefer a traditional face-to-face experience, or do you need convenience and accessibility? If the latter, online therapy might be a better route.Type of grief supportSometimes, it can be easier to open up to a therapist who has specific expertise in dealing with certain types of grief, like bereavement after a long illness or the loss of a spouse or child. Grief is a complicated emotion and ensuring you are getting the right care is really important. In the search for a right grief counselor, make sure to ask pertinent questions about the specific things you are struggling with. Ask about their experience in your specific situation. Sometimes, it helps to write down what you need in therapy so you can better communicate it. Grief makes a mess of our minds, having a way to organize it is incredibly helpful. Talkspace therapist Minkyung Chung, MS, LMHCGender, age, religious beliefs, and cultural backgrounds may also influence who you decide to work with.2. Seek recommendations and referralsOnce you have a clear idea of what youre looking for, ask for recommendations from someone you trust. Friends, family members, colleagues, or even a family doctor might be able to provide a referral. Seeking recommendations can help you feel supported in your journey. If youre already working with a mental health professional, they might be able to refer you to a grief specialist and grief support group if thats not their area of expertise.3. Use online directories and resourcesYou can use online directories and resources if you dont have anyone to get a referral from. Websites allow you to search for licensed counselors based on location, area, specialization, or other factors. Online directories generally list qualifications or areas of expertise that you can filter by, making it easier to find someone who specializes in grief. Online platforms like Talkspace offer online grief counseling and allow members to access experienced, qualified therapists with the convenience of getting therapy from home. 4. Research and verify credentials and experienceBefore you start working with a qualified grief counselor, be sure to research their credentials and ask about their expertise. A qualified grief therapist might have a psychology, counseling, or social work background. There are also specialized certifications in grief, counseling, or bereavement therapy that can be an added benefit. Finally, you can ask about continuing education theyve done in bereavement, trauma, or related mental health areas. Its important to find someone who not only understands the grieving process but also has success in treating it.5. Consider the counselors approachTo get the most out of grief therapy, it has to be a good fit, and you must be comfortable with the therapists approach. Its OK to ask about their grief therapy techniques. Understanding their theoretical approach is essential to ensure it resonates with your personal needs and philosophies.Some might use cognitive behavioral therapy (CBT), which helps you identify and reframe negative thought patterns and develop coping strategies. Other styles of therapy can incorporate elements of mindfulness to help you try to find meaning or purpose after your loss. They are also spiritually oriented therapists that might include faith-based aspects that align with your beliefs.6. Reach out for initial consultationsAfter you narrow down a list of possible therapists, reach out and request an initial consultation. Most counselors offer brief initial meetings of 15 to 30 minutes so you can decide if it will be a good fit before you commit to sessions. This can give you insight into their communication style, personality, and comfort level.The initial consultation is when you can ask those questions and really delve into figuring out if the therapist might be a good fit for you. Be prepared for it to be on the shorter side and a little less like a true session. These consultations are meant to be brief and concise. It allows the potential client to suss out if they feel comfortable with the therapist and it allows the therapist to understand if they can competently treat the client. Most are no longer than 15 to 20 minutes. Talkspace therapist Minkyung Chung, MS, LMHCQuestions to ask a grief counselorGrief is a personal journey, so its vital to ask questions to ensure it will be a good fit for both of you. Your relationship with your counselor will be fundamental to your healing journey, so its critical to feel comfortable and confident that they can help you.Potential questions to ask during a consultation:What is your experience working with clients who are grieving?What therapeutic approach do you use for grief counseling?Do you have any specialized training or certifications in grief counseling?How do you tailor your counseling to meet the individual needs of clients?Do you have experience working with individuals who have lost a loved one in a similar way? How do you structure your counseling sessions?What can I expect to gain from grief counseling?How long do you typically work with clients experiencing grief?How often should I go to therapy?What is your availability, and how often do you recommend sessions?Do you involve family members in the counseling process?Do you offer online counseling or in-person sessions?What are your fees, and do you accept insurance?Are you in-network with my insurance?7. Evaluate the fit after the first few sessionsOnce you decide on a therapist to work with, dont be afraid to evaluate after a few sessions. Trusting your instinct is important, and if you know right away that the fit isnt working for you, its best to end the relationship and switch therapists.Signs youve found the right grief counselor to work with:You feel safe and supported in your sessionsYoure comfortable being vulnerableYou feel like the therapist is actively listening to you and is empatheticThe therapeutic approach resonates with youYou begin to notice gradual progressYour sessions feel full of purpose and relevantYou trust your therapistYou dont ever feel rushed or pressuredYou feel emotionally light after your sessionsYou look forward to going to therapyIf you disagree with most of these statements, it might mean the therapeutic relationship isnt offering you what you need. Dont feel bad if you need to find a new therapist. The most important thing for you right now is ensuring youre on an effective healing journey; it takes the right therapist to ensure that happens.  Taking the First Step Toward HealingStarting therapy can be difficult under any circumstances, but when youre grieving, it can be excruciating. Taking the first step is powerful. It means youre open to being on a path toward healing. Grief is tricky, and its never easy. Theres no timeline for grief and no right or one way to go through it. You deserve to have support during this time, though, and a grief therapist can guide you.Talkspace offers online grief counseling that is simple, accessible, and convenient. Contact Talkspace today to get matched with a mental health professional who can help you learn to deal with grief.Sources:Newsom C, Schut H, Stroebe MS, et al. Effectiveness of bereavement counseling through a communitybased organization: A naturalistic, controlled trial. Clinical Psychology & Psychotherapy. 2017;24(6). doi:10.1002/cpp.2113. https://pmc.ncbi.nlm.nih.gov/articles/PMC5763344/. Accessed October 17, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

If youre anything like me, a common theme of your text messages with all your friends is complaints about how bored (and tired) you are. Life just seems to lack excitement these days. Combine isolation with being stuck at home and youve got a formula for boredom. Were used to living such busy lives, and now that our lives are a lot less busy and weve been robbed of our social lives, we have a lot of time on our hands that we dont know what to do with. Boredom ensues.Many of us view boredom as a bad thing, but can we switch our mindsets and actually see it as a good thing?Why Boredom Can Be a Good ThingHear us out: boredom can be good for you. Boredom can be a great indicator that we need to recharge but still be engaged, says Talkspace provider Elizabeth Derickson, MSW, LCSW. Being bored is like our brains telling us it has the energy to do something, but it wants to do something fun.Since the feeling of boredom can weigh heavy on us, it can also serve as motivation to get up and actually do something! Research backs this up. A 2019 study referred to boredom as a little-known way to spark creativity, after finding that in study participants, boredom increased productivity and idea generation. Basically, when were bored, were lacking stimulation in one way or another. Motivation to get rid of the boredom causes us to seek stimulation, and thats where the good stuff comes from.How to Cure Boredom Many of us try to cure boredom the same way: by turning on Netflix and mindlessly binge-watching a show while simultaneously scrolling through our social media feeds. Despite this stimulation, were usually still left feeling bored and even empty. Why? These activities arent actually very engaging.Derickson says that theres certainly a time and place for long naps and binge-watching, but they usually are not the best cures for boredom. She encourages clients to think of activities that can engage our minds or bodies, that are enjoyable and active. You want to find activities that get you occupied and in a flow. When youre actively engaged, youll notice that boredom just isnt a feeling anymore. Cant figure out what you should be doing? Derickson has some advice. If you are really stuck on ways you can get into the flow, think back about things you did as a kid, she says. Did you color, do puzzles, or listen to music? For many of us, the things we did as a kid are natural ways to cure that boredom.There isnt a universal way to cure boredom (sorry!) because whats enjoyable for one person might be boring to the next. Finding what cures your boredom might take some trial and error, so you will need to have some patience when it comes to finding your personal cure. But once you find the activities that work for you, it will be worth it. It may also be hard to find the motivation to get up and do something when youre so used to just drowning yourself in TV shows and Instagram. After all, engaging in an activity does take more effort than sitting on the couch and rewatching every season of Friends for the third time. Hype yourself up and remind yourself that in order to cure your boredom, you need to stop doing the usual. Its time to think outside the box, deviate from the norm, and get those gears of yours turning. Here are three guidelines for curing boredom:Figure out what youre cravingDerickson suggests asking yourself, Do you need to move and be more physically active or do you need to be engaging in a cognitive sense? Take it from there maybe you need to go for a hike; maybe you need to find a particularly immersive novel to disappear into.Be curiousAllow yourself to wonder about new things. Open up your mind and welcome curiosity as a positive tool. What have you always been interested in? What is something that youve always wanted to learn?Dont be afraid to be a beginnerEscaping boredom can lead us to try brand new things, things that weve never thought of trying before. The fear of failing or not doing something perfectly can hold us back from trying new things. However, embrace being a beginner and approach the situation as a great opportunity to learn. 20 Different boredom busters Still in need of ideas? Dont worry weve got plenty for you. Whether you prefer to be mentally active, physically active, or both, here are 20 ideas you can do by yourself or with others in your household.ColoringPaint by numbersNeedlepoint and embroideryJournalingReading a bookResearching a topic youre interested inLearning a new languageWorking outDoing yogaMeditatingGoing for a walk or runBuilding Lego setsCooking or bakingVideo chatting or calling friends and family membersPlaying interactive online games with friends Listening to a podcastTaking an online courseDoing puzzlesCreating home projects for yourselfPlaying an instrumentThis is by no means an exhaustive list! Theres so much you can do today yes, by yourself, and yes, at home. So next time youre feeling bored, remind yourself that boredom can be a good thing it may be the thing to motivate you to take on a new challenge, get active, or take on a novel pursuit. Allow yourself to let ideas flow freely. Boredom and the resulting motivation and curiosity can take you to places youve never been before.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Whether its losing a parent, losing a spouse, or losing a child, grief is a necessary process for closure. Grief is an emotion that can take many forms and show up in a variety of ways. There are many types of grief, such as complicated grief, chronic grief, anticipatory grief, disenfranchised grief, traumatic grief, unresolved grief, and normal grief, and while some people may experience the grieving process immediately, others might have whats known as a delayed grief response. Delayed grief occurs when the feelings associated with loss dont come for weeks, months, or even years after the event.Delayed grief can be hard to understand, and its not often talked about. Learning more about delayed grief and the symptoms and triggers that may cause it can help you, a family member, or a loved one navigate the grief process and start to heal. Continue reading to learn more about delayed grief. What is Delayed Grief?Delayed grief is an emotional response to loss that doesnt manifest until long after the initial event. It can be challenging to recognize because it often appears as if theres no reason for sadness or other emotions related to grieving. This type of delayed grief trigger can occur due to shock, denial, guilt, or simply being overwhelmed by the situation. Some studies suggest that not immediately processing grief wont always lead to delayed grief in the future, but more research is still needed. What triggers delayed grief?Several things can trigger delayed grief, including traumatic events like death or divorce, significant life changes such as moving away from home, and unresolved issues from childhood like physical or emotional abuse or neglect. Other potential triggers may include physical illness, financial problems, and relationship difficulties. Regardless of what triggers grief, its important to remember that everyone grieves differently. There is no right way to do so even if your feelings dont surface immediately after your loss.Wakanda Forever, the latest Black Panther film, addressed the death of the main character/actor Chadwick Boseman. The writers focused on what happens when we hold on to guilt and shame surrounding the loss. Those feelings are often turned into anger directed outwardly. Chadwicks death opened a larger conversation about grief. Talkspace therapist Dr. Karmen Smith LCSW DDSymptoms of Delayed GriefThe symptoms associated with delayed grief response are similar to those experienced during acute bereavement (the period immediately following a death). Symptoms of delayed grief may include: Intense emotions like:AngerGuiltDepression AnxietySadnessPhysical symptoms like: FatigueDifficulty concentratingChanges in appetiteSleep disturbancesWithdrawal from social activitiesFeeling overwhelmed by everyday tasksLack of motivation Energy levels dropping significantly lower than usualAdditionally, some people may experience intrusive thoughts about their deceased loved one, which can lead to flashbacks or nightmares. As these dreams or thoughts fade away when reality sets back in, they can trigger another grief response. Causes of Delayed GriefEven though its not unusual for people to experience delayed grief, it can be hard to understand why it happens. Here are some common causes of delayed grief:Youve had enough time after the lossSometimes, you need time to process your emotions before fully grieving. For example, when someone dies suddenly, you may not have had enough time to come to terms with their death and start grieving right away. Unfortunately, this means that your feelings may catch up with you later on down the line when you finally have enough space in your life for them.The busyness is overAnother cause of delayed grief is related to the busyness that takes over following a loss. Taking care of practical matters like funeral arrangements, sorting out finances, and reaching out to friends and family might not leave much time for processing emotions. Then, once everything else has been taken care of, theres nothing left but you and your feelings. This can lead to intense bouts of delayed grief surfacing in the future.Youre faced with sudden remindersSometimes reminders from everyday life can trigger an unexpected wave of grief, according to studies. You might hear a song that reminds you of your lost loved one. You may see something they used to enjoy doing. These sudden interactions could bring up emotions without warning even if its been months since their passing.How to Deal With Delayed Grief: 6 TipsDelayed grief can begin weeks, months, or even years after the death of a loved one. Its important to acknowledge that delayed grief is just as valid and authentic as immediate grief. However, because of this (sometimes extensive) gap between loss and grief starting, it can be challenging to know how to navigate this time. Here are six tips on how best to deal with this type of complicated emotion:1. Find supportReach out for help if needed so you dont feel alone during this difficult period. Talk openly about what youre going through with people wholl listen without judgment, such as close friends and family members who knew your lost loved one.  2. Seek grief counselingIf talking doesnt seem enough, consider seeking professional help with online grief counseling. Therapists trained in bereavement counseling can offer advice tailored to help you manage intense emotions stemming from delayed grief.3. Practice mindfulnessSome quiet moments each day dedicated to activities like yoga, mindfulness meditation, or journaling can help clear your mind while allowing space for reflection. These acts can bring clarity to thoughts and emotions, potentially making healing easier.4. Be kind to yourselfRemember that theres no right way when it comes down to grieving, so allow yourself to take all the time necessary, without any pressure from anyone else. Self-care means not pushing yourself too hard, either. Get plenty of rest, eat healthy meals, and do something you enjoy daily. It can even be small things, like watching your favorite movie or walking in your favorite neighborhood.5. Let yourself feelAllow yourself to fully experience all the different emotions connected with losing someone. Dont suppress your feelings or think you need to move on quickly. Its ok to cry, shout, and scream do whatever feels right for you because, eventually, those feelings will start to fade naturally once you express them.Its important to know that the way you go through the loss of a loved one may look different from another person. There could be times when people may think you are not grieving the way they think you should. This is where self-awareness comes in. If you are aware that your view of the world has gotten more dark, scary or less loving after your loss, then you could be stuck in one of the stages of grief and may need help to move through it. Talkspace therapist Dr. Karmen Smith, LCSW, DD6. Honor the lossLastly, find ways to honor the memory of the person you lost. This could mean creating a photo album full of pictures together, writing a poem, holding a memorial, or doing something meaningful that was important to them. Sharing stories with others can keep your loved ones legacy alive forever, and that can help you move through the grieving process. Many people focus on what they have lost, and there may not be much healing. Switching their focus to what they gained from that person being in their life can bring huge healing. Talkspace therapist Dr. Karmen Smith LCSW DDAddress Your Grief with TalkspaceDelayed grief occurs when you experience the death of a loved one but dont process your emotions until much later. This can cause confusion and distress for those affected by delayed grief. Fortunately, there are ways to address this type of grief, including through online grief counseling with Talkspace. Online therapy services offer support for any grief, including when its delayed. By connecting with experienced therapists at Talkspace, youll have access to helpful resources and personalized guidance that helps you cope in these trying times. Join Talkspace today to start healing from delayed grief with effective grief therapy techniques.Sources:Bonanno GA. Examining the Delayed Grief Hypothesis Across 5 Years of Bereavement. American Behavioral Scientist. 2001;44. doi:DOI:10.1177/00027640121956502. https://journals.sagepub.com/doi/10.1177/0002764201044005007. Accessed December 21, 2022. Wilson DM, Underwood L, Errasti-Ibarrondo B. A scoping research literature review to map the evidence on grief triggers. Social Science & Medicine. 2021;282:114109. doi:10.1016/j.socscimed.2021.114109. https://www.sciencedirect.com/science/article/abs/pii/S027795362100441X?dgcid=author. Accessed December 21, 2022. Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Therapy can be a critical tool in managing and improving mental health. It offers many benefits, from gaining a better understanding of yourself and your needs to overcoming personal challenges and healing from past trauma. While theres no rulebook on the frequency of sessions you need, figuring out how often to see a therapist can determine how quickly youll see results. In some research, seeing a therapist twice a week leads to a faster and more significant reduction in depressive symptoms, but thats not going to be the case for everyone. Its essential to recognize that therapy isnt a one-size-fits-all solution. How often you should go to therapy depends on what youre addressing, your goals, your treatment plan, and the type of therapy youre seeking. Taking a personalized approach to therapy means youll get the support you need for the best outcome and results.Recommended Average Frequency for TherapyMany people in therapy see great results from weekly therapy sessions. A once-per-week cadence gives you enough time between regular therapy sessions so that you can process what you discussed and learned and then apply any insights or coping mechanisms in a real-world setting. A week also gives you time to observe the effects of your efforts. Having a consistent therapy schedule helps you maintain momentum without feeling overwhelmed or having anxious feelings about therapy. With that said, weekly therapy sessions arent suitable for everyone. The recommended frequency can change based on the intensity of issues being treated and what phase of therapy youre in. More frequent sessions for example, twice-a-week sessions might be beneficial during acute stress or crisis situations. Conversely, as you progress and feel more confident using the coping mechanisms youve learned, frequency might be reduced to biweekly or monthly sessions.  The frequency of therapy sessions for clients can vary depending on individual needs, symptom severity, and therapeutic approaches. Generally, in the initial phase, clients benefit from weekly sessions to establish a strong therapeutic relationship and provide consistent support, with some cases requiring bi-weekly sessions if symptoms are severe. As clients stabilize and develop coping mechanisms, the frequency can be adjusted to bi-weekly sessions, with regular assessments to determine if further adjustments are necessary. In the maintenance phase, clients who have made significant progress may transition to monthly sessions or an as-needed basis during stressful times. Among my clients, weekly to bi-weekly sessions have been particularly beneficial. Talkspace therapist, Famous Erwin, LMHCFactors Influencing Therapy FrequencyMultiple factors can influence the appropriate frequency of sessions. Determining the proper schedule is based on your specific needs and the individual circumstances of your therapy journey.Severity of issuesThe severity and complexity of the issues you want to address will significantly influence how often you should go to therapy. The more severe your challenges are for example, major depressive disorder (MDD), certain types of anxiety disorders, or severe trauma the more frequently you might need to go to therapy to get the intervention you need.Therapy goalsYour therapy goals play a large part in determining how often you should see a therapist. Short-term goals, like managing a specific stress in your life or a crisis youre experiencing, can require more frequent sessions in the beginning. Long-term goals, like improving your emotional resilience or working through deep-seated issues from your past, might allow a more spread-out schedule since these types of problems tend to take longer to address.Type of therapyRecommended frequency can vary based on the types of therapy youre getting. The nature of a therapeutic approach comes into play when determining how often sessions should be scheduled. For example, cognitive behavioral therapy (CBT) is often structured around weekly sessions so you and your therapist can monitor progress and adjust strategies as necessary.  Personal schedulePersonal scheduling considerations like work commitments or home responsibilities can impact how frequently youre able to attend therapy. Its important that the demands of therapy remain flexible to ensure it remains a supportive environment without becoming a stressful commitment that adds more to your plate. Most therapists will work with you to find a schedule that offers effective outcomes while considering your personal time constraints and limitations.The Power of Consistency in TherapyFiguring out how often you should see a therapist is important for consistency. Attending regular sessions helps build and maintain the therapeutic relationship. Its actually not just about frequency, but about creating a rhythm that supports lasting change. There are multiple reasons why going to therapy regularly is beneficial, including:It builds trust and rapport between you and your therapist: Regular interactions with your therapist will strengthen your relationship and create a foundation of trust that allows you to address sensitive or intense issues during sessions.It enhances your self-awareness: Consistent therapy encourages you to reflect on your thoughts, feelings, and behaviors to promote profound self-awareness.It maintains momentum: Frequently attending therapy keeps the process active and moving, preventing setbacks and allowing you to stay focused on your goals. Its an opportunity to adjust when needed: Regular sessions ensure your therapist can immediately identify and address new or recurring challenges and adapt their strategies in real time.Its a support system: Therapy can be a reliable source of support during difficult times.It helps you develop skills: The skills you learn in therapy like coping skills, communication strategies, personal reflection, and identifying unhealthy or unhelpful thought and behavior patterns must be practiced and reinforced.Adjusting Therapy Frequency Over TimeYour needs and circumstances evolve as you progress through your therapeutic journey. The right therapist can help you adjust the frequency of your sessions to reflect your needs. Adapting to changes appropriately and in a timely manner will help you get the most out of your therapy.Communicating with your therapist is essential. Regular check-ins about how youre doing and how well your current schedule is working are vital to your treatment plan. Its at this part where you should let your therapist know if you feel that therapy isnt working. Your therapist might recommend changing the frequency of your sessions because of:Your progressA change in circumstanceTherapeutic outcomesYour feedbackPersonalizing Your Therapy ScheduleEverything about therapy is personal, including your schedule. Tailoring the frequency and timing of sessions to fit your needs and preferences can significantly enhance the effectiveness of therapy. Discuss your needs with your therapist to ensure you get the most customized approach.Have an open dialogue with your therapist to discuss your needs, preferences, and concerns.Remain flexible according to your lifestyle so therapy doesnt become a source of stress due to scheduling conflicts or being overcommitted.Make adjustments based on progress and current needs as you progress through therapy.Consider your emotional and physical well-being to ensure it stays aligned with your current therapy schedule.Get Therapy When & How You Need ItFinding the right balance between managing your mental health and living your life can be challenging. Talkspace has revolutionized the therapy experience by offering unparalleled flexibility and convenience to get online therapy when, where, and how you need it. With Talkspace, you can connect with licensed and experienced mental health professionals on a secure platform to ensure therapy is available when your schedule and personal preference allows it. You shouldnt have to worry about how often to see a therapist or stress about getting to appointments when you have so much else to worry about. Talkspace makes the process easy, so you can commit to it and start seeing results. When you choose Talkspace, youre starting a journey toward better mental health that respects your time. Learn how to get the most out of online therapy and reach out today.Sources:Bruijniks SJE, Bosmans J, Peeters FPML, et al. Frequency and change mechanisms of psychotherapy among depressed patients: study protocol for a multicenter randomized trial comparing twice-weekly versus once-weekly sessions of CBT and IPT. BMC Psychiatry. 2015;15(1). doi:10.1186/s12888-015-0532-8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4486419/.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Social connection, interaction, and support are essential for humans to maintain optimal health and happiness. When were isolated from others or feel like were on our own in life, it can lead to feelings of loneliness and sadness. These feelings can lead to depression and a decreased sense of self-worth if not dealt with. This is why its so vital that we learn to recognize symptoms and understand how to deal with loneliness in life. Learn more about how to deal with loneliness as we discuss tips for coping with chronic loneliness.What are the Signs of Loneliness?Its normal to feel lonely from time to time, but frequent feelings of sadness and isolation can take a toll on both your physical and emotional well-being. According to a recent study from Harvard, 36% of all Americans and an astounding 61% of young adults struggle with serious loneliness today. If you recognize indicators of lonesomeness in your own life, you can focus on dealing with loneliness and improving your symptoms. Common signs of loneliness include:Struggling to connect with others: Extensive loneliness can interfere with the ability to form a deep, meaningful connection with others. For some people dealing with loneliness, socializing may even leave them feeling more alienated and alone.Frequently feeling sick or tired: Social activities are an effective way to relax and relieve stress. Therefore, a lack of social support can lead to increased stress, which research shows can interfere with immune system function.Social media addiction: Many people turn to social media when alone. However, browsing Facebook or scrolling through Instagram and Snapchat can potentially leave you feeling lonely and more alienated, according to new research on social media and mental health. Its natural for people to generally display the best parts of their lives on social media. These unrealistic portrayals can make others feel like everyone else is happier and more connected than they are.Having low self-esteem: Lonely people tend to feel sad and disconnected from the world around them. This can lead to self-doubt and a negative view of self-worth.Feeling exhausted by social activities: When someone is chronically lonely, even just the thought of socializing can feel daunting and draining. This can cause many people suffering from loneliness to avoid social situations, making their loneliness worse. Hoarding: Social isolation can leave people feeling empty. Some seriously lonely people may not know how to cope with loneliness, leading them to make frequent purchases or hoard items to fill the void.If youre noticing signs of loneliness in yourself or loved ones, such as symptoms of depression or feelings of isolation, we encourage you to reach out to a licensed therapist. Connection is a crucial component of our mental wellness, and persistent feelings of loneliness can put us at risk for developing certain mental health conditions. You deserve support, and you deserve to feel connected to your community. Know that there are people out there who want to support you.Talkspace therapist Kate Rosenblatt, MA, LPC, LMHCHow to Deal with Loneliness: 10 TipsLoneliness can be very damaging, but thankfully, there are many ways you can learn to manage your negative feelings. Coping with loneliness isnt always easy, but the following tips and strategies can help you feel a little more connected to the world around you.1. Reach out to friends and familyIf youve been dealing with loneliness lately, dont hesitate to reach out to people you know love and care about you. Even if you cant spend time with your friends and family in person, you can connect with them over the phone. Your loved ones may be craving social interaction just as much as you are.2. Prioritize self careWhen youre caught up in feelings of sadness and isolation, its easy to neglect your own needs. Self-care is essential, though. Take care of yourself by eating a nutritious diet, exercising, meditation, and getting plenty of sleep each night. Its easier to make positive changes in your life when you feel healthy and energetic.3. Create a routineIf you spend most of your time alone, you might feel like every day is the same. A simple schedule can keep days from bleeding together and give you a sense of purpose. You can even include social activities in your daily routine, like a trip to a local coffeehouse or a phone call with a close friend.4. Find a hobbyWhether you learn a new language, curl up with a great book, or start gardening or rollerblading, hobbies can keep you engaged and give you new ways to connect with others and form strong social relationships. If you have a hobby that youve lost interest in, try picking it up again. Studies show that participating in activities you enjoy can improve your mood even when you feel disengaged.When I work with clients who are reporting symptoms of loneliness and depression, research shows that doing an activity you enjoy, even when you dont feel like doing it, can be helpful in managing depression. This is called behavioral activation. A therapist who specializes in depression can support you if youre struggling with these symptoms.Talkspace therapist Kate Rosenblatt, MA, LPC, LMHC5. Spend time with animalsPets can be a valuable source of companionship. Whether you adopt a cat, dog, or another type of animal, having a pet can relieve feelings of loneliness and might even help you meet new people. If you cant adopt a pet, maybe you could start pet-sitting or volunteering at an animal shelter.6. Practice small talkIf youre isolated and dont know how to deal with loneliness, try conversing with a stranger. The next time you run an errand or attend an event, make small talk with someone youve never met before. Yes, these types of conversations can be tricky at first, but it gets easier with practice, and they can give you the social interaction youve been missing. 7. Start journaling When you feel depressed or lonely, focusing on the negative parts of your life can be tempting. You can challenge these unhealthy and unhelpful thoughts by keeping a journal where you document your positive memories or list the things youre grateful for. Research shows that journaling for mental health can influence your emotions and activate positive feelings.8. Join a club If your social circle is very small, you may want to look for ways to expand it. Clubs, classes, and online communities are ways to meet new people with common interests. While putting yourself out there may feel uncomfortable initially, making new connections could improve your life. 9. VolunteerNot only is volunteering an opportunity for socialization, but its a way to give back to others. Volunteering can distract you from feelings of sadness or isolation and allow you to focus on other peoples needs. Experts note that volunteering is a proven way to significantly reduce feelings of chronic loneliness and depression. When you work to help others, it can make you feel like youre having a positive impact on the world around you, which is rewarding and uplifting. 10. Smile At the start of each day, make a point of smiling at yourself in the mirror. While this might feel silly initially, studies show that smiling can instantly elevate your mood. Taking the time to smile can help you feel a little less lonely and motivate you to make positive changes that will enhance and improve your life.Get Professional Help for Loneliness with TalkspaceIf you dont know how to deal with loneliness on your own, or if the symptoms of loneliness are causing you significant distress, dont hesitate to reach out to a professional. Severe loneliness and social isolation can be symptoms of depression. A therapist can help you figure out why youre feeling alone and help you learn to address and manage your feelings and social anxiety. Part of coping with loneliness is being able to identify unhealthy behaviors and negative thought patterns. While theres no way to prevent loneliness completely, therapy can ensure you can engage with others healthily and positively. Talkspace is an online therapy platform with experienced, licensed therapists who can help address your feelings of severe loneliness and guide you with healthy coping skills. You dont have to go on living a life where you feel alone. You can make small changes in your life with the help of a Talkspace online therapist, so you feel supported, cared about, and ultimately less lonely. Reach out to Talkspace today to learn more. Sources:1. Loneliness in America: How the Pandemic Has Deepened an Epidemic of Loneliness Making Caring Common. Making Caring Common Project. https://mcc.gse.harvard.edu/reports/loneliness-in-america. Published 2021. Accessed August 23, 2022.2. Segerstrom S, Miller G. Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychol Bull. 2004;130(4):601-630. doi:10.1037/0033-2909.130.4.601. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/. Accessed August 23, 2022.3. Primack B, Shensa A, Sidani J et al. Social Media Use and Perceived Social Isolation Among Young Adults in the U.S. Am J Prev Med. 2017;53(1):1-8. doi:10.1016/j.amepre.2017.01.010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5722463/. Accessed August 23, 2022.4. Burkhardt H, Alexopoulos G, Pullmann M, Hull T, Aren P, Cohen T. Behavioral Activation and Depression Symptomatology: Longitudinal Assessment of Linguistic Indicators in Text-Based Therapy Sessions. J Med Internet Res. 2021;23(7). https://www.jmir.org/2021/7/e28244/. Accessed August 23, 2022.5. Lee S. Volunteering and loneliness in older adults: A parallel mediation model. Aging &amp; Mental Health. 2021;26(6):1234-1241. doi:10.1080/13607863.2021.1913477. https://pubmed.ncbi.nlm.nih.gov/33878983/. Accessed August 23, 2022.6. Neuhoff C, Schaefer C. Effects of Laughing, Smiling, and Howling on Mood. Psychol Rep. 2002;91(3_suppl):1079-1080. doi:10.2466/pr0.2002.91.3f.1079. https://pubmed.ncbi.nlm.nih.gov/12585516/. Accessed August 23, 2022.7. Ge L, Yap C, Ong R, Heng B. Social isolation, loneliness and their relationships with depressive symptoms: A population-based study. PLoS One. 2017;12(8):e0182145. doi:10.1371/journal.pone.0182145. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568112/. Accessed August 23, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Grief is something everyone will experience at some point in life. Its a universal reaction to loss thats unavoidable. Yet, while its a journey everyone must eventually take, the path to healing from grief is unique. No two peoples experiences with grief are the same, which makes the grief journey even more lonely, painful, and difficult to navigate. The good thing is, grief counseling can help.Grief counseling is a specific type of therapy that helps you understand and process the emotions brought on by grieving. Its a place where you can build coping strategies and increase self-awareness as you learn to accept reality after loss.There are several benefits to grief support therapy. From providing an open, safe space where you can express yourself, to learning complicated grief coping tools that specifically work for your needs, to coming to a place of acceptance if youre wondering if grief counseling is worth it, the answer is yes.  Keep reading to learn more about the benefits of grief counseling that can help you cope with your loss.1. Help with Understanding GriefOne of the best benefits of grief counseling might be that it can help you understand what youre going through. Grief counselors act as a guide while you learn to process and understand the stages of grief. Developed by Elizabeth Kbler-Ross in her groundbreaking 1969 book, On Death and Dying, there are 5 stages of grief often referenced in counseling. Stages most people experience as they grieve include:DenialAngerBargainingDepressionAcceptanceIts important to note that the stages of grief are not linear or identical for everyone. How, when, and even if you experience each stage can differ from person to person. More recently, David Kressler added 2 more stages of grief that are commonly accepted. They are shock and testing.2. A Safe Space to Express EmotionsIts crucial to understand theres no timeline for the grief journey. Most people vastly underestimate how long the grieving process takes. Research shows on average, it can take up to 2 years to heal from significant loss. Due to the length of time the grieving process takes, you might find it difficult to express your emotions in a place where you feel safe. It might feel like the world has moved on, but youre stuck without a way to express yourself. Grief counseling can offer that haven, where no emotion is out of place. 3. Coping MechanismsCounseling will offer a tool kit filled with grief therapy techniques and coping tools. Coping mechanisms for grief are crucial in helping you process any complicated grief emotions while you heal. Common coping mechanisms used in grief therapy include:Journaling: Writing down your feelings and thoughts helps you process them more deeply. Research suggests that journaling can be an effective way to manage anxiety, stress, and depression, which are often related to loss.Deep breathing: The art of deep breathing is a way to calm the mind and regain control over your emotions. There are several breathing techniques you can learn in therapy that can help you when your grief is all-encompassing, and you cant see a way out. Mindfulness: Mindful meditation is an ancient practice of being still. It focuses on calming the mind and letting go of regrets from the past or worries about the future. Positive reframing: In therapy, you learn how to reframe your thoughts about grief. While at first this may seem impossible nothing good came from your loss the concept of reframing isnt just looking at the glass half full. Its more like consciously focusing on the good memories or putting effort into a tribute for the person you lost actions that can help relieve some of the pain youre experiencing. 4. Increased Self-AwarenessOne of the most incredible benefits of any type of therapy is how it helps boost self-awareness. In grief therapy, you gain a good grasp and understanding of the feelings and emotions you experience during the grieving process.  With self-awareness comes a rise in consciousness that helps you recognize unhealthy or unhelpful thought and behavior processes that might evoke psychological pain. Therapy can help you learn effective tools to manage these moments in constructive, positive ways.5. Help with Accepting RealityAcceptance can be one of the most complicated stages of grief to move through. Grief therapy allows you to come to terms with the harsh reality of your loss. Its important to note that acceptance doesnt mean forgetting about your loved one or feeling at peace with the loss. Instead, its knowing how to live with your new reality.6. Reduces IsolationGrief can be a very isolating and lonely experience. Though its a personal and solitary time in your life, it doesnt have to remain that way. A grief counseling session can be comforting, and your grief therapist can offer you validation when you feel alone or like nobody understands your pain. Understanding that your feelings arent wrong or abnormal is vital to healing.Its common to feel a disconnect when youre grieving. Therapy with a grief counselor can help you reconnect and explain where you are emotionally if others cant see what youre going through.7. Restored Sense of ControlWith grief often comes anxiety and stress, which can make you feel out of control. Therapy and grief counseling techniques can be a lifeline that guides you through these emotional storms so you can find calm. One of the most critical aspects of therapy is that it doesnt mask symptoms. Instead, your grief therapist gives you the tools for long-term resilience so you can handle whatever else life throws at you, even when youre in a fragile state that comes with grieving. Learning to master your emotions is crucial after a loss. Its always OK to be authentic and feel your feelings, but knowing you can control them is empowering. It will bring hope back into view, even though grief has changed everything you know about your world. Grief can change a persons entire perspective on life. There can be overall changes in sleep patterns, eating patterns, overall energy decreases theres forgetfulness and trouble concentrating. Mood changes like irritability and overall sadness. Talkspace therapist Reshawna Chapple, PhD, LCSW8. Help with Life TransitionsBy seeking therapy to manage your grief, youll learn how to move towards a new reality after loss with grief counseling techniques. Going to a grief counseling session can pave the way as you work toward acceptance and growth. Maybe this means adjusting to living alone or dealing with significant shifts professionally, but therapy can offer grief support as you learn to understand your new roles and territory. 9. Effective Communication SkillsLearning to communicate effectively is a life skill youll benefit from long after you go through the grieving process. The capacity to communicate clearly and in a thoughtful, expressive manner allows the people around you to understand what youre struggling with so they can surround you with a supportive and sympathetic circle as you heal. 10. Support in Rebuilding RelationshipsGrief can make sustaining relationships challenging. Its easy to pull away from others, and feeling misunderstood, even by those closest to you, is not uncommon. Therapy can help you strengthen bonds again so you can reshape damaged relationships. By coping with and expressing your emotions in healthy ways, you can reestablish deep connections with people you may have distanced yourself from. 11. Finding Meaning After LossIt feels impossible, but you can find meaning after loss. Even when it seems like youre drowning or that your grief is swallowing you up, grief counseling can show you how to take sometimes very small steps toward finding purpose. Loss can create a void so big that your entire worldview shifts. Therapy with a grief counselor helps you embrace the transformation loss causes, as post-traumatic growth focuses on slowly letting go of the pain youre in.Through the pain, sometimes grief can put things into perspective. The grieving process can slow an individual down so much that they start to see the world differently. Through the grieving process and with the help of a grief counselor, you can find ways to put the grief into perspective. Sometimes, grief can even redefine an individuals life purpose. Talkspace therapist Reshawna Chapple, PhD, LCSWIs Grief Counseling Worth It?Its completely normal to wonder if grief counseling is worth it. The short answer is: yes, it is. According to research, while most people will be able to cope with grief without intervention or professional help from a grief therapist, experiencing loss is linked to both mental and physical outcomes. Mental health impact: According to research, grief is linked to an increase in poor mental health, causing higher rates of mood disorders, post-traumatic stress disorder (PTSD), depression, and anxiety.   Physical impact: Some studies indicate that grief can affect physical health and even lead to an increased risk of mortality. Getting a hold on your grief by managing and working through it in therapy can help you ease the impact it has on your life.Begin Your Healing Journey with TalkspaceIf you need help dealing with grief, Talkspace is an online therapy platform that simplifies the therapeutic process. Online grief counseling is just as effective as in-person it offers you access to professional, experienced grief counselors so you can find the strength you need to navigate your grief and come out on the other side.Sources:Tyrrell P, Harberger S, Schoo C, Siddiqui W. Kubler-Ross stages of dying and subsequent models of grief. National Library of Medicine. Accessed December 12, 2023. https://www.ncbi.nlm.nih.gov/books/NBK507885/.  Grief, bereavement, and coping with loss (PDQ). National Library of Medicine. October 18, 2022. Accessed December 12, 2023. https://www.ncbi.nlm.nih.gov/books/NBK66052/  Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health. 2018;5(4). doi:10.2196/11290. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed December 12, 2023. Newsom C, Schut H, Stroebe MS, et al. Effectiveness of bereavement counselling through a communitybased organization: A naturalistic, controlled trial. Clinical Psychology &amp; Psychotherapy. 2017;24(6). doi:10.1002/cpp.2113. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5763344/. Accessed December 12, 2023Zisook S, Iglewicz A, Avanzino J, et al. Bereavement: Course, consequences, and care. Current Psychiatry Reports. 2014;16(10). doi:10.1007/s11920-014-0482-8. https://link.springer.com/article/10.1007/s11920-014-0482-8. Accessed December 12, 2023. Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Guilt impacts people in many ways. While its common (and normal) to feel remorseful about a mistake or poor behavior, some people struggle with inappropriate, extreme feelings of guilt. Guilt is an emotion most of us experience at some point in our life, but constant, unrelenting guilt may be a sign of something more, something known as a guilt complex.What is guilt complex, and what can you do if you or someone you care about is always feeling guilty? Read on to learn more. What is a Guilt Complex?Guilt is typically a response to an action or inaction, but its possible to feel guilty about events you werent involved with. A guilt complex can cause intense and frequent guilty feelings that arent connected to specific events. Someone with a guilt complex may experience one or more types of guilt. Types of guiltThere are several types of guilt you may be feeling. Understanding how each might be affecting you can be helpful in learning how to best deal with this often-destructive emotion.Guilty thoughts: When a person has a guilt complex, they may feel guilty about thoughts even if they have no intention of acting on them. They may worry that their thoughts make them a bad person or that others will discover what theyre thinking. Reactive guilt: This form of guilt is a normal reaction to something that led to a negative outcome. While reactive guilt can motivate some people to make positive changes, others might have difficulty letting go of a guilty feeling. Existential guilt: People may feel guilty about injustices in the world or where they are in life. Existential guilt can cause people to feel responsible for the suffering of others. Maladaptive guilt: Its possible to experience strong feelings of guilt over events you had no control over. This can lead to chronic guilt and can have a negative effect on mental health. Signs of a Guilt ComplexYou may have a guilt complex if youre always feeling guilty or if your guilt is interfering with your day-to-day life. Some major indicators of a guilt complex might include:Frequent anxiety Difficulty sleepingConstant cryingFixating on the pastMuscle tensionUpset stomachStrong feelings of remorseBlaming yourself for things that arent your faultConstantly apologizing Poor concentration Insomnia Social withdrawal As the symptoms of a guilt complex continue, it can lead to increases in anxiety, depression, stress, and issues with self-esteem. Oftentimes, these outcomes go hand in hand with guilt complex issues. Learning how to manage and overcome a guilt complex can take working with professionals to help you understand and come to terms with feelings and thoughts. Talkspace therapist Minkyung Chung, MS, LMHCWhat Causes a Guilt Complex?While an exact cause has yet to be determined, a wide range of factors can add to a guilt complex. Some of the more common causes of excessive guilt include:Mental health conditions: Excessive guilt is a symptom of several mental health conditions, including obsessive compulsive disorder (OCD) and depression. Similarly, people with anxiety tend  to reevaluate past behaviors, which can lead to a guilty feeling. Childhood trauma: When children are frequently treated as though theyve done something wrong, it can make them feel responsible for negative events. Over time, this can sometimes result in intense feelings of guilt that might lead to increased depression or, in extreme cases, thoughts of suicide. These feelings often persist into adulthood, if people dont know how to cope with trauma. Religious beliefs: Guilt can be a byproduct of religious teachings and traditions. For example, someone may feel guilty when they fail to follow the tenets of the religion they were raised in. Cultural norms: It can be hard for people to violate the norms of the culture they were raised in, even when they find that as adults, theyve developed different values. Social circles: Its normal to worry about what others think, but when someone feels like theyre always being judged by their peers, it can lead to frequent guilt. Guilt theoriesAs with other psychological issues, the causes of a guilt complex are, well, complex. There are many factors that can contribute to forming intense guilt, such as childhood experiences, societal expectations, and/or cultural factors. How guilt forms and stays with a person can be dependent on their perception, but some similarities do exist from person to person. Talkspace therapist Minkyung Chung, MS, LMHCEarly childhood developmentThe experiences we have in childhood can shape the way we view the world. Some experts think that guilt is something were taught as children. When people are given unhealthy views of guilt, it may contribute to a guilt complex. Negative core beliefs Many experts believe that negative thought patterns called cognitive distortions are the root cause of a guilt complex. Examples of cognitive distortions include all-or-nothing thinking and jumping to conclusions. Cognitive behavioral therapy (CBT) is a treatment that teaches people to change these thought patterns and might be helpful in finding relief for a guilt complex.   How to Deal with a Guilt ComplexConstant and excessive guilt can cause intense distress. Thankfully, there are several coping strategies that can help you ease your guilt and manage this negative feeling when it arises. Below are just a few ways you can learn how to deal with guilt.Examine your feelingsIt can be tempting to ignore negative emotions, especially when you feel guilty all the time. However, acknowledging your feelings and considering where they come from can ultimately help you deal with your emotions in a constructive way. Addressing your feelings head-on can make it easier for you to move forward. Shift your perspectiveUnhealthy guilt can cause us to view things through a negative lens. Looking at things from another angle can help you see things differently. For example, if you tend to obsess over past mistakes, you could try focusing on positive changes that could help you handle things more productively in the future.Be kind to yourselfPerfection is an impossible goal. Instead of criticizing yourself for perceived mistakes, practice self-forgiveness. Avoid negative self-talk and take time to remind yourself of your positive qualities. Do your best to treat yourself with the same compassion you show to other people in your life. Practice self-care so you give yourself time to rest, relax, and learn how to cope with stress that guilt and shame might be causing in your life. Focus on the positiveGuilt can be all-consuming, especially when you have a guilt complex. Give yourself opportunities to think about the positive aspects of your life. Starting a gratitude journal will give you the chance to document what youre grateful for and redirect any harmful, negative thoughts. Gratitude has been proven effective in changing how we think about or approach things in our life, even when were feeling guilty about things. Open up to family and friendsSometimes, talking to people about what youre feeling can help you see things in a new light. Trusted friends and family members can provide you with support, encouragement, and advice. Everyone experiences negative emotions, but a strong social support system can make these feelings easier to manage. Try therapy There are many ways to manage guilt, but if youve been struggling with extreme or constant guilt, you may need the help of a mental health professional. A therapist can help you understand your feelings and where theyre coming from. Therapy can also teach you to deal with a variety of emotions beyond just guilt in a healthier way.Working with a mental health professional, in person or online, is often the best way to work through a guilt complex. Trained professionals can help in identifying individual causes and how to manage them as a person moves forward in life. Being sure that a person understands whats going on in their own complexities allows for them to be more in control of their own thoughts and emotions pertaining to guilt. Talkspace therapist Minkyung Chung, MS, LMHCOvercome Your Guilt Complex with TalkspaceIf you have questions about guilt, online therapy with Talkspace can give you the answers youve been looking for. Dont hesitate to seek help if excessive guilt has been taking a toll on your life or relationships. Talkspace is an online therapy platform that makes access to help easy and affordable. Our trained therapists are available when you are, and they understand how much havoc guilt can create in your life. You dont have to live with painful guilty feelings and complexes. Explore online treatment for anxiety, guilt, and other mental health concerns to help you learn to let go of it.Sources:1. Explaining Interaction of Guilt and Obsessive-Compulsive Symptoms in Not Just Right Experiences. Clin Neuropsychiatry. 2022;19(1):39-44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8951168/. Accessed September 23, 2022.2. Tilghman-Osborne C, Cole D, Felton J. Inappropriate and Excessive Guilt: Instrument Validation and Developmental Differences in Relation to Depression. J Abnorm Child Psychol. 2011;40(4):607-620. doi:10.1007/s10802-011-9591-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119797/. Accessed September 23, 2022.3. Sekowski M, Gambin M, Cudo A et al. The relations between childhood maltreatment, shame, guilt, depression and suicidal ideation in inpatient adolescents. J Affect Disord. 2020;276:667-677. doi:10.1016/j.jad.2020.07.056. https://pubmed.ncbi.nlm.nih.gov/32871699/. Accessed September 23, 2022.4. McCullough M, Kilpatrick S, Emmons R, Larson D. Is gratitude a moral affect?. Psychol Bull. 2001;127(2):249-266. doi:10.1037/0033-2909.127.2.249. https://pubmed.ncbi.nlm.nih.gov/11316013/. Accessed September 23, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Stress is an undeniable part of life. Its even healthy in some instances but for a lot of men, its something they struggle silently with. Research estimates that 8 in 10 men experienced moderate to extreme stress in the last year.Societal expectations and stigmas that exist around mental health prevent some men from even acknowledging they feel stressed at all and seeking help is out of the question. After all, we live in a culture that promotes toughness in males, which leaves some stressed men resigned to endure pain on their own.The unspoken and often unnoticed male stress can take a severe toll on these men. Studies show that stress can influence mood, behavior, and physical health but it doesnt have to be this way. Here, youll learn how stress manifests in men, the long-term consequences of not addressing it, and effective strategies to manage it in healthy ways.How Stress Manifests in MenStress can manifest differently in everyone, regardless of gender, but the signs of stress in men are commonly physical, emotional, or behavioral in nature. Recognizing male stress is a crucial step that empowers you to address it before more severe or complex health-related issues arise.Physical symptoms of stress in menMany men experience physical symptoms of stress. If left unaddressed, they can lead to more severe concerns, like heart disease or the development of hypertension. The good news is that the right coping strategies can really help.Common physical symptoms of stress in men include:HeadachesMuscle tensionDigestive problemsFatigue, unexplained aches or painsDifficulty sleeping Emotional symptoms of stress in menMale stress can cause an emotional response, too. Unfortunately, when men internalize their stress, the emotional symptoms can escalate into a more serious mental health condition, like anxiety or depression. Common emotional symptoms of stress in men include:Feeling overwhelmedBeing anxiousBeing more irritable than usualFeeling disconnected from emotionsHaving mood swingsFeeling a persistent sense of frustrationBehavioral signs of stress in menBehavioral changes are yet another indication of a stressed man. Acting out or responding to high levels of stress through behavior can compound the issues stress creates in a mans life.Common behavioral symptoms of stress in men include:Increased irritabilityWithdrawing from social events or activitiesUsing unhealthy coping mechanisms like drinking, doing drugs, or smokingSuddenly, being more impatientExhibiting aggressionStruggling to manage responsibilitiesStress manifests in men as denial, emotional blunting, displacement of conflict, and unhealthy coping. Overeating, over-indulgence in exercise, heavy drinking or using drugs, and getting addicted to porn are a few ways men [may] address their mental or emotional stress. Talkspace psychiatrist Dr. Muhammad MunirThe Impact of Unaddressed Stress in MenIts easy for some men to try and ignore their stress or chalk it up to having a lot on their plate. When stress isnt addressed, though, it can impact physical health and exacerbate mental health issues. Long-term stress can affect your life, your relationships, and your work environment. Understanding the types of stress and how they manifest is important.Health consequencesWhen you dont learn to manage your stress level, your physical health is at risk. Chronic stress is linked to a range of effects on the bodys systems, including:MusculoskeletalRespiratoryCardiovascularEndocrineGastrointestinalNervousReproductive  Mental health challengesStress can become an emotional burden. Because men are less likely to get help, their stress can turn into anxiety, depression, or burnout. When stress builds up, and you dont have proper coping tools to deal with it, theres a higher risk of feeling isolated, hopeless, or even having thoughts of suicide.Effects on relationships and workOne of the most unfortunate parts of stress is that it doesnt just impact the person experiencing it. Men who feel stressed often see a shift in personal and professional relationships. At home, their stress can lead to withdrawal or irritability. It can make it difficult for them to connect with family members and loved ones. Stress can also negatively impact performance and productivity at work, leading to burnout that compounds their stress even further.How to Cope with Stress as a ManWith men and stress, coping means being intentional and having tools to address both the body and the mind. Adopting healthy habits and finding a strong support system can help you manage your psychological stress effectively so it doesnt overwhelm your entire life. Here are some stress management techniques that may help.Decompress with a wind-down routineWhether you choose to destress after work or before you go to bed, a wind-down routine can help release stress that builds up throughout your day. You can try reading, working out, listening to music, walking, or doing anything that signals to your body and mind its time to let go and rest. Consistently reducing stress levels can improve resiliency, sleep quality, and mental preparation for the next day. Lean on brotherhood for support Keeping an inner circle of trusted male friends or family members can be an effective outlet when you feel stressed and need to vent. However, its also important to remember that professional help is always available and can provide valuable support. Knowing youre not alone in your struggles can help.Focus on what you can controlUnderstanding what you can and cant control is empowering. Stress often comes from feeling overwhelmed and out of control. Focusing on what you can change like your daily routine, health habits, the people you choose to spend time with, or how you respond to specific challenges will help you feel calm. Understanding and letting go of things you cant change helps you better manage the stress you encounter in the future.Talk it out with a therapistTherapy is an invaluable tool for learning to effectively manage stress. Working with a therapist means you can identify the sources of your stress and address unresolved issues. Youll also learn effective coping skills so stress doesnt take over your life.Men are strong, but the real strength is taking care of yourself first before your loved ones. Its OK to get help. Its not a sign of weakness. Talkspace psychiatrist Dr. Muhammad MunirStrengthen your mind with meditation Mindfulness and meditation are proven ways to reduce everyday stress and anxiety. Regular practice will help you build mental resilience. At the same time, youll learn to stay in the moment and remain calm, even in a stressful situation. Meditating also offers physical health benefits and has been linked to improved emotional and mood regulation, reduced blood pressure, and lower heart rate.Channel stress through physical activityExercise helps stress by releasing endorphins also known as the bodys feel-good hormones to help clear the mind and lift the spirit. If you enjoy running, lifting weights, swimming, or any other physical activity, use these outlets to channel stress into movement so youre physically and mentally stronger.Get outdoorsSpending time in nature is an excellent way to reset and recharge. Its also great for stress relief. Nature has a calming effect on the mind, which can help you manage stress and anxiety. Whether hiking or sitting by a creek, being outdoors allows you to step away from stress as you gain clarity and calmness in your life again.Conquer Stress with TalkspaceTalkspace is an online therapy platform that helps men address stress head-on. Identifying signs of stress in men and using coping tools to manage it can be crucial for maintaining physical and mental health. Talkspace makes therapy accessible by empowering men to take control of their stress and sharing more about their mental health. Licensed and experienced therapists can help you whenever and wherever youre ready.Seeking help and learning to manage your stress is a sign of strength. If youre ready to get started with therapy for stress, reach out to Talkspace today. You dont have to wait until youre overwhelmed to get a handle on your stress.Sources:Statista. Past year stress, anxiety, or depression among U.S. men as of April 2021. Statista. November 29, 2023. https://www.statista.com/statistics/1248287/stress-anxiety-or-depression-past-year-among-us-men/. Accessed September 7, 2024. Schneiderman N, Ironson G, Siegel SD. Stress and health: psychological, behavioral, and biological determinants. Annual Review of Clinical Psychology. 2005;1(1):607-628. doi:10.1146/annurev.clinpsy.1.102803.144141. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/. Accessed September 7, 2024.Katella K. Yes, stress can hurt your heart: 3 things to know. Yale Medicine. February 12, 2024. https://www.yalemedicine.org/news/stress-affects-your-heart. Accessed September 7, 2024.Stress and hypertension. PubMed. December 1, 1998. https://pubmed.ncbi.nlm.nih.gov/9894438/. Accessed September 7, 2024.Stress effects on the body. https://www.apa.org. https://www.apa.org/topics/stress/body.  March 8, 2023. Accessed September 7, 2024.Krishnakumar D, Hamblin MR, Lakshmanan S. Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety- A Modern Scientific Perspective. Ancient Science. 2015;2(1):13. doi:10.14259/as.v2i1.171. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769029/. Accessed September 7, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Grief is a complex process and emotion that affects us all in different ways. Understanding what to expect from a grief timeline can help you move through the process, but how long does grief last? Its an important question to ask, and perhaps the most critical thing to understand about grief is that it has no single timeline.The grieving process depends on factors like age, circumstances, and the nature of the loss even culture can play a role. Keep reading as we explore the various aspects of grief, so you know exactly what to expect when mourning the death of a loved one or dealing with other challenging events in life.The Non-Linear Timeline of GriefGrief is unique for each person, so when trying to determine how long grieving lasts, keep in mind that theres no one-size-fits-all grief timeline.Grieving is a unique experience and no ones experience is the same. Similar emotions are felt at different points in the grieving cycle, but not in a pattern that can be predicted. This is normal and its perfectly acceptable. Its important to allow emotions and thoughts to take place and work through them. Theres no set timeline of when grieving ends. In some sense, grief is never gone, but the severity of the grief diminishes over time. Talkspace therapist Minkyung Chung, MS, LMHCGrief can come in waves or cycles, with moments of intense sadness followed by periods of relative calm. This non-linear timeline means that the grieving process may take longer than expected, and setbacks can be common.Some people feel better after a few weeks or months following their loss, but others might feel stuck in a cycle of pain and sorrow for years afterward.How Long Does Someone Usually Grieve for?How long does grieving last on average? The length of time someone grieves will depend on you, your circumstances, and the type of significant loss youve experienced. On average, normal grief can last anywhere from 6 months to 2 years or more. Research shows that many people find their grief starts to improve within about 6 months after a loss.Factors That Impact How You Process & Heal From GriefMany factors influence how we experience and process grief. This knowledge can help us better cope with our emotions.Duration: One of the most common questions people have after a loss is, how long does grief last ? While theres no definitive answer, generally speaking, it can take at least 6 months to begin to feel like youre making progress in your healing journey.Type of loss: The type of loss can impact how long you grieve and the type of grief you experience. When someone close to you passes away, or a relationship ends suddenly, it might take longer to heal than after a loss like losing a job or moving houses. Losing a parent, losing a spouse, or losing a child may result in a much longer grief timeline.Intensity: The intensity of your grief can vary based on the depth of the relationship or the nature of the loss. Major life disruptions or significant emotional ties can make intense grief feel overwhelming and harder to manage. Acknowledging the intensity allows you to adjust your expectations for the healing process.Triggers: Grief can often be reactivated by certain triggers, such as significant dates, places, or events that remind you of your loss. Understanding what triggers your grief can help you prepare emotionally for moments when these feelings may resurface.Support system: Having an adequate support system around you as you grieve can be incredibly helpful in managing your emotions and helping you move through the stages of grief more quickly. This could include family members, close friends, or even professional counselors specializing in grief counseling.Coping mechanisms: Different coping mechanisms work for different people when dealing with grief. For example, some people find comfort in talking about their feelings. Others may prefer activities like exercise or creative pursuits such as writing or painting. Experiment with different tools until you find something that works best for you.Your circumstances: Life circumstances will affect how quickly (or slowly) your grieving process progresses. If other areas of your life are going well, navigating grief might be more manageable. However, when life is more complex, it can compound the stress of your grief.Physical health: Lastly, physical health should always be considered when processing intense emotional states associated with grief. When youre run down physically, your mental state can be even more taxing.What to Expect From the Stages of GriefPsychiatrist Elisabeth Kbler-Ross first identified the stages of grief in the late 1960s. She pinpointed five distinct stages of grief.DenialDenial is often the first stage of grief, where an individual refuses to accept the reality of a loss. They may deny any feelings associated with their loss or attempt to avoid thinking about it altogether. This stage can help you cope with the shock of whats happened and provide you with time to adjust before moving on to other emotions.AngerAnger is a common emotion during grief. It can manifest in various forms, like blaming yourself or others for what has happened or feeling frustrated about being unable to change the situation. Finding healthy outlets is essential if your anger becomes something youre struggling to manage.BargainingBargaining occurs when you try (often subconsciously) to negotiate a way out of emotional pain. For example, you might make deals with yourself ( If I do X then Y wont happen ) or with your higher power ( Please let me have one more day ). While this behavior might temporarily relieve emotional distress, its usually short-lived. Bargaining ultimately cant address the underlying issues that must be faced for healing to happen.DepressionDepression might follow bargaining, but it doesnt always have to. As you accept reality, you might still feel overwhelmed by your sadness. This can lead to deep despair and intense feelings of hopelessness and helplessness.AcceptanceAcceptance doesnt mean forgetting what was lost, but instead it involves coming to terms with the absence and understanding how your daily life will continue. The acceptance stage might mean youre having less intense emotions than you experienced during earlier phases. It allows you the space to heal emotionally and move forward again without feeling weighed down constantly by sadness and regret.While these stages are commonly accepted as part of the grieving process, they may not necessarily occur in this order or at all for some people. And for those who experienced an unexpected loss, they may have unresolved grief. Either way, grief is part of the healing process of moving on after losing a loved one.Does Grieving Ever Stop?Grieving never truly stops because our lives are forever changed when we lose someone we love. Over time, however, we can learn how to cope with our new reality. This allows us to start healing emotionally and can eventually lead us to acceptance. Of course, there will always be moments when you miss the person you lost.Grief is a complicated emotion and hard to truly define. However, its something thats felt by just about every person. In that sense, grief doesnt ever stop or go away. The pain of grief does lessen over time. The impact of the loss will always be there so the pain will always be there. Its acknowledging that it exists and continuing to move forward with it.Talkspace therapist Minkyung Chung, MS, LMHCHow to Make Grief Easier to Cope withAlthough there isnt an exact timeline that answers how long should it take to grieve, there are some things you can do to make it easier to cope:Allow yourself space and time  Give yourself permission, not only physically but mentally, to take breaks away from work/family commitments if needed. Give yourself plenty of space and quiet moments alone if you need them during your grief journey.Take care of yourself  Make sure you take care of your physical needs. Eat healthy meals regularly and try to exercise daily even a short walk can do wonders for your well-being. Do things that bring you joy. Read books, listen to music, be creative, and do anything you love. Doing small daily acts of self-care will help you slowly build resilience over time.Seek help from professionals  Talking about your feelings with a therapist or counselor can be incredibly beneficial as you learn how to deal with grief. They can teach you effective grief therapy techniques that help you cope with the pain.Theres no quick tip or trick to hasten the grieving process, but there are ways to help a person cope with it and work through it in a healthy manner. Be sure to rely on your established grief support system, allow for the necessary emotions (even the bad ones) to take purchase, and if it becomes too much, seek help, online or in person. Grief therapists specifically work with bereaved individuals struggling and can often lend insights and more coping skills to help.Talkspace therapist Minkyung Chung, MS, LMHCGrief can be an overwhelming and difficult emotion to process. If youre struggling, dont hesitate to get help through online grief counseling. Online therapy is a safe space that offers grief support and resources for navigating the grieving process. With professional guidance from Talkspace therapists specialized in bereavement, you can find relief from your sorrow and begin healing on your terms. Please dont suffer alone were here to help you navigate the grief process, no matter how long that takes.Sources:Grief, bereavement, and coping with loss . PDQ Supportive and Palliative Care Editorial Board. https://www.ncbi.nlm.nih.gov/books/NBK66052/. Published October 18, 2022. Accessed December 21, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Research done by the Centers for Disease Control (CDC) found that at least 1 out of every 7 children experienced neglect or abuse in the last year (although this number is believed to be much higher since so many cases of childhood abuse go unreported). Its estimated that more than two-thirds of children go through one or more traumatic events by age 16. Trauma in childhood can stem from various adverse experiences such as abuse, violence, neglect, loss, or exploitation. These intense events can lead to significant psychological and emotional responses, impacting a childs development and well-being.Childhood trauma doesnt go away just because you grow up. There can be a long-term impact on mental health, relationships, and sense of self-worth. Fortunately, knowing the symptoms of childhood trauma in adults, the effect it can have, and how to treat it can help you heal from a painful past. Keep reading to learn more about childhood trauma in adults.Understanding Childhood TraumaThe term childhood trauma refers to disturbing and distressing occurrences of physical, sexual, or emotional abuse, neglect, and household dysfunction experienced during the formative years. Childhood trauma can, and often does, have a profound impact on healthy emotional development and overall well-being. Its linked to long-term consequences and increases the risk of poor mental health and substance abuse. Some research suggests that children who experience trauma are twice as likely to develop a mental health condition in the future. Childhood trauma survivors also have a higher likelihood of struggling to form and maintain healthy relationships as adults.Signs of Childhood Trauma in AdultsSymptoms of childhood trauma in adults can manifest in many ways. They can widely vary from person to person and are often influenced by factors like the severity and duration of the traumatic experience. The type of trauma can also play a huge role in the symptoms an adult experiences later in life.The availability of support systems either in childhood or in adulthood and the use of coping mechanisms can also impact how trauma shows up later in life.Signs of childhood trauma in adults can include:Emotional dysregulationRelationship difficultiesSelf-destructive behaviorsChronic health issuesHypervigilanceEmotional and psychological signsEmotional and psychological signs of repressed childhood trauma in adults can include persistent or uncontrollable feelings of fear, anxiety, and depression. Regulating emotions or establishing healthy attachments to others can also be challenging.Common emotional and psychological signs of childhood trauma include:Flashbacks or intrusive memories: Many adults experience vivid flashbacks of the traumatic events they once experienced. These can be triggered by very specific cues or reminders of their past.Low self-esteem or self-blame: Adults who harbor feelings of worthlessness, shame, or self-blame due to trauma often develop a negative self-image.Dissociation: Some adults try to disconnect from their feelings or thoughts as a way to deal with overwhelming emotions about their abuse.Difficulty with trust: Adults who went through trauma in their youth might struggle with trust, fear, betrayal, or abandonment trauma, which can impair the ability to form and maintain close and meaningful relationships.Mood swings: Mood swings can be prevalent for adult survivors of trauma. Fluctuations in mood can range from anger to sadness to irritability to despair, often with no warning.Sleep disturbances: Re-experiencing traumatic memories during sleep is not uncommon. It can cause insomnia, nightmares, or other sleep disturbances.Hypervigilance and startle response: People who survive abuse often have a heightened sensitivity to threats, whether theyre perceived or real. This can lead to an exaggerated startle response or needing to remain in a constant state of alertness.Behavioral signsBehavioral signs of repressed childhood trauma in adults can include:Avoidance behavior: Adults with repressed memories might withdraw to avoid situations, people, or places that remind them of their trauma.Self-destructive behaviors: Its common for adult survivors to engage in risky or harmful behavior like substance abuse or self-harm in an attempt to numb their emotional pain.Compulsive behaviors: Compulsive behaviors like excessive hand washing or counting rituals might be ways some people try to cope.Isolating from others: Survivors of abuse might avoid social interactions with others out of fear of harm or rejection.Impulsive behavior: Some adults are impulsive or engage in risky behaviors like unsafe sexual practices.Disordered eating: Using food to try and cope with past trauma and regain a sense of control isnt uncommon.The Impact of Childhood Trauma on AdultsChildhood trauma can have profound and lasting effects on an individuals life, shaping their adult experiences in multiple areas, especially in personal relationships and overall well-being. Understanding these impacts can help in recognizing the signs and seeking appropriate interventions.Our past has a great impact on how we view and interact with the world around us. We arent always aware of it because we are busy living our life. However, the relationships we form, how we interact with others, and how we react to situations are some ways our past experiences dictate how we deal with situations in the present. Talkspace therapist Minkyung Chung, MS, LMHC Personal relationshipsAdults who experienced trauma during their childhood often face significant challenges in their personal relationships. These difficulties manifest in various forms:Intimacy issues: Struggling to create or maintain close and secure bonds.Difficulty developing and maintaining meaningful relationships: Often stemming from trust issues or a distorted perception of social cues.Challenges expressing emotions: Individuals may feel blocked or uncomfortable sharing their feelings.Interpersonal conflict: Increased likelihood of misunderstandings and conflicts in relationships.Anger, impulsivity, and emotional dysregulation: Unresolved trauma can lead to difficulties in managing emotions, which impacts interactions with others.Unhealthy attachment patterns avoidance or clinginess: These patterns can lead to unstable relationships.Repeating the cycle: Without intervention, there is a risk of perpetuating the same harmful patterns learned in childhood.These challenges significantly affect how individuals form and maintain relationships, often necessitating professional help to break the cycle and foster healthier interpersonal dynamics.Someone who came from an absent or neglectful family may end up seeking acceptance and belonging with others in a way that can be harmful to them. Its not uncommon for individuals with childhood trauma to struggle with some level of mental health instability. Its important to work through these trauma to find the right overall balance. Talkspace therapist Minkyung Chung, MS, LMHCWell-beingThe repercussions of childhood trauma extend beyond interpersonal relationships, affecting the overall well-being of the individual. The psychological and physical health challenges associated with an adverse childhood experience include:Mental health conditions: Adults with a history of childhood trauma are more susceptible to various mental health disorders, including adult depression, anxiety, post-traumatic stress disorder (PTSD), and borderline personality disorder (BPD), with childhood abuse or trauma being a recognized risk factor.Physical health conditions: The ongoing stress from unresolved trauma can manifest as several physical health issues like cardiovascular disease, autoimmune disorders, chronic pain, or substance abuse.Self-care and grooming: Childhood trauma can leave adults lacking basic self-care skills and struggling with personal hygiene, dental care, and household management. Neglect during childhood can result in difficulties with these essential tasks, impacting their overall quality of life.Additional struggles such as low self-esteem and difficulty functioning due to hypervigilance, dissociation, or intrusive memories further complicate the individuals ability to lead a fulfilling life.Addressing these issues often requires a comprehensive approach involving mental health professionals, supportive relationships, and sometimes medical intervention to manage the physical ailments linked to chronic stress.How to Treat Childhood Trauma in AdultsTreating childhood trauma in adults is most effective when a combined approach is used. Therapy, medication, and coping techniques can all be hugely beneficial in the healing process.TherapyTrauma therapy can be tailored to individual needs based on the severity and duration of the traumatic experience. Some types of therapy will be more effective than others, but like any trauma treatment approach, theres no one or right way to deal with trauma. Commonly used forms of therapy include:Trauma-focused cognitive behavioral therapy (TF-CBT): Evidence-based, structured therapy that addresses the psychological impacts of repressed trauma. It helps people understand and process their experiences and teaches them to challenge associated negative beliefs.Eye movement desensitization and reprocessing (EMDR): A highly specialized approach to therapy that helps people process traumatic memories through bilateral stimulation like rapid eye movement, tapping, and auditory tones.Dialectical behavioral therapy (DBT): A comprehensive form of therapy initially developed to treat borderline personality disorder. Its since been adapted to treat trauma using a variety of approaches.Treatment for childhood trauma, or trauma in general, has come a long way. It started with CBT but has evolved to other trauma-focused therapies. It is important to learn about each one and to ascertain which one might be the right fit for you. For instance, if choosing trauma-focused CBT, one would concentrate on changing negative thought patterns to positive thought and behavior patterns with an emphasis on the trauma. It is important to explore the different types of trauma therapy by talking to a therapist. They will be able to help discern the right treatment method, even if it isnt with them. Talkspace therapist Minkyung Chung, MS, LMHCMedicationFor some people, medication might be a valuable part of a trauma therapy treatment plan. Medication can help manage symptoms of childhood trauma in adults, especially when dealing with comorbid (occurring at the same time) depression, anxiety, or post-traumatic stress disorder. Types of PTSD medication that may help survivors of trauma:AntidepressantsAnti-anxiety medicationAntipsychoticsMood stabilizersNote: Medication should only be used under the advice of a qualified healthcare professional whos assessed symptoms, medical history, and treatment goals.Somatic therapiesSomatic therapy is an alternative approach to psychotherapy. It focuses on connecting the mind and body and recognizes that emotional experiences are stored in the body. Somatic techniques like mindfulness, deep breathing, and movement can address childhood trauma symptoms in some adults.Types of somatic therapies to treat childhood trauma in adults include:Somatic Experiencing (SE)Sensorimotor psychotherapyTrauma-informed yogaMassage therapyCoping strategiesCoping techniques are designed to help adults deal with childhood trauma. A combination of emotional regulation techniques, self-care practices, and therapy usually gets the best results.Effective coping strategies for childhood trauma may include:MindfulnessGrounding techniquesIntentional journaling Physical activityA solid support networkProfessional helpSelf-careSelf-compassion and forgivenessHeal from Trauma with TalkspaceIf you want to get therapy from someone who understands how to treat childhood trauma in adults, Talkspace is an online platform that makes getting help convenient and affordable. Even if youre considering medication, Talkspace offers diagnosis and medication management from qualified psychiatrists who are trained to deal with complex trauma recovery.Connect with an online therapist at Talkspace today to start your journey and heal from your childhood trauma.Sources:Fast facts: Preventing child abuse & neglect |violence prevention|injury Center|CDC. Centers for Disease Control and Prevention. April 6, 2022. Accessed April 21, 2024. https://www.cdc.gov/violenceprevention/childabuseandneglect/fastfact.html. Understanding child trauma. SAMHSA. Accessed April 21, 2024. https://www.samhsa.gov/child-trauma/understanding-child-trauma.  Torjesen I. Childhood trauma doubles risk of mental health conditions. The BMJ. February 22, 2019. Accessed April 21, 2024. https://doi.org/10.1136/bmj.l854. https://www.bmj.com/content/364/bmj.l854. Accessed April 21, 2024. Mainali P, Rai T, Rutkofsky IH. From child abuse to developing borderline personality disorder into adulthood: Exploring the neuromorphological and epigenetic pathway. Cureus. Published online July 30, 2020. doi:10.7759/cureus.9474. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7455386/. Accessed April 21, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

While caregivers play an essential role in the well-being of people living with dementia, caregiving can be challenging and overwhelming. When youre learning how to take care of someone with dementia (or early onset of Alzheimers disease), you must also remember to care for yourself. You can depend on Talkspace for tips, guidance, and support. Be Prepared for What to ExpectSince dementia is a progressive disease, your responsibilities as a caregiver will change as time goes on. Learning more about the condition can help you figure out how to deal with someone with dementia so you can provide them with the best possible care. StagesDementia is progressive, so the condition gets more challenging as time progresses. Many people can maintain their independence in the early stages of the disease. While symptoms early on can be mild, you should always prioritize the safety and well-being of the person you care for. The stages of dementia are as follows:No Memory DeficitSlight Cognitive DeclineMild Cognitive ImpairmentModerate Cognitive DeclineModerate DementiaSevere Cognitive DeclineSevere DementiaThe middle stages of dementia are usually the longest. During this time, people may find communicating or completing routine tasks difficult. As a caregiver, you may need to assist the person you care for with many everyday tasks, such as eating and grooming. People with late-stage dementia have extensive needs and may require round-the-clock care. For example, its typical for people to need assistance with eating, swallowing, and walking. Sometimes, these needs may go beyond what you can provide at home. BehaviorsAs dementia progresses, it can cause significant changes in a persons behavior. Familiarizing yourself with what to expect can help you prepare as you learn how to care for someone with dementia. Common behaviors include:Restless behaviors, such as fidgeting and pacing Repeating phrases, questions, and activitiesSleep disturbances Impulsive behaviors Mood changes, such as apathy or increased irritabilityIncontinence These behaviors often appear or worsen during the late afternoon or early evening; this is referred to as sundowning. While experts dont know the exact cause of sundowning, its believed that it may be caused by changes to the bodys internal clock. Caring for someone you love with dementia can be confusing because we remember who they used to be. As dementia takes hold of them, they no longer see the world or you in the same way. This time of recalibration is important as you accept the condition and become one of the caregivers in their life. Talkspace therapist Dr. Karmen Smith LCSW, DD.Learn Tips for Daily Care for Someone with DementiaCaring for someone with dementia can be challenging, especially if youve never been in a caregiver role. However, the right tools and strategies can ease your burden and help you meet your loved ones needs, and even preserve their brain health. Create a consistent routine Dementia can make it hard for people to make plans and complete tasks due to severe cognitive impairment. Creating and sticking with a daily routine can help someone with dementia cope with the short-term memory issues that the disease causes. It often helps if you schedule daily tasks earlier in the day when symptoms typically are less severe. Encourage independenceWhile people with dementia need help and support, letting them play an active role in their own home care and daily tasks when possible is helpful. Studies show that dementia patients with more independence have a higher quality of life. So, for example, you could set out clothing, but try letting them dress independently. Track information Since dementia interferes with memory, finding ways to keep track of important information, like medical appointments and ongoing expenses is crucial. Use a calendar or daily planner to document this information. In the beginning stages, reminder apps and other tools can help people keep track of things they need to remember on their own while they still can. Install safety featuresDementia increases the risk of slips and falls. Safety features, such as shower chairs, raised toilet seats, and grab bars, can help to reduce those risks. When it comes to safety, its always best to be proactive. Communicate what youre doingPeople with dementia can quickly become confused, so you should communicate what you are about to do when providing care. For example, if youre going to brush their teeth or wash their hair, clearly say what you will do before you begin. Clear communication can prevent disorientation and reduce distress.As we as a society become more aware about dementia, more daycare services, personal aides, and senior amber alerts are available. These services are a welcome addition to a caregivers toolkit. Its important to know what is in your area that can provide added care in times of emergency and calm. Talkspace therapist Dr. Karmen Smith LCSW, DD.Understand How to Communicate with Someone With DementiaAs someone progresses through the stages of dementia, communicating their needs with others can become more challenging. Dementia can cause various language problems, including difficulties finding words, slurred speech, or using speech that doesnt make sense. Therefore, finding ways to communicate is critical to learning how to deal with someone with dementia. The right techniques can help you navigate the communication challenges that dementia can cause. You may find that it helps to:Start conversations: People with dementia wont always speak up. Dont be afraid to start conversations and encourage them to speak. Make eye contact: Being an active listener can encourage engagement in conversations. Use eye contact and encourage the person youre speaking with to look at you while you talk. Use short sentences: Speak clearly and keep your language simple. Try to use short sentences that are easy to understand. Offer choices: Open-ended questions can be challenging for people with dementia. When possible, offer options or use yes or no questions while communicating. Use body language: Your body language can significantly affect communication! Smile and keep your arms relaxed while you speak. When possible, speak with a friendly tone.Minimize distractions: Avoid distractions like background noise from the TV while trying to have a conversation.Be patient: Above all else, you should be patient with the person youre speaking with. Give them plenty of time to respond to questions and tell them youve heard them.Its very important not to add an angry tone or use frustrated body language when communicating with someone suffering from dementia. Be aware of your body language, tone, and how you phrase tasks. People with dementia may interpret your communication style as something uncomfortable and difficult to respond to. Talkspace therapist Dr. Karmen Smith LCSW, DD.Seek Support for CaregiversCarrying out dementia care can be overwhelming. A CDC survey found that more than 70% of caregivers reported negative mental health symptoms. Thats why caregivers must find ways to reduce distress and prevent caregiver burnout. Learning how to avoid burnout can help caregivers figure out how to care for someone with dementia while still caring for themselves along the way:Prioritize self-care: What is self-care? When you take care of yourself, youll find it easier to manage stress and provide the person youre caring for with the support they need. Even if your schedule is busy, set aside time for self-care and activities you enjoy. Ask for help: Dont try to do everything yourself. Whether you ask for help from friends and family or hire a home health aide, ensure you have plenty of support. There are also both online and in-person caregiver communities you can turn to for support as well.Look into respite care: Every caregiver needs breaks. Respite care can help you get time to yourself when you need it. Stay active: Regular exercise can improve resilience and reduce stress. Find ways to stay physically active throughout the day. Get therapy: Caring for a loved one with dementia may leave you with many complex emotions, and you may even display burnout symptoms. It isnt always easy to find time for therapy when youre a caregiver, but online therapy through Talkspace can help you get support on your schedule. Your therapist can even recommend a support group you can join.Its important that youre not the only caregiver. Even if you have someone coming in once a week, this can be a big relief. Caring for someone with dementia requires a team that can provide regular care. Care cannot be in the hands of one person 24 hours a day, 7 days a week. The best thing you can do is gather a team and, on your time away, focus on your renewal. Talkspace therapist Dr. Karmen Smith LCSW, DD.Take Care of Yourself Too with TalkspaceDont neglect your own needs when learning how to take care of someone with dementia. Talkspace can connect you with a therapist who can support you during this difficult time. Therapy can help you process your feelings and find healthy coping tools to manage stress. Get started with Talkspace and discover the benefits of therapy today.Sources:Eisenmann Y, Golla H, Schmidt H, Voltz R, Perrar KM. Palliative care in advanced dementia. Frontiers in Psychiatry. 2020;11. doi:10.3389/fpsyt.2020.00699. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7394698/. Accessed October 28, 2022.Khachiyants N, Trinkle D, Son SJ, Kim KY. Sundown Syndrome in persons with dementia: An update. Psychiatry Investigation. 2011;8(4):275. doi:10.4306/pi.2011.8.4.275. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3246134/. Accessed October 28, 2022.Chan C, Slaughter S, Jones C, Wagg A. Greater independence in activities of daily living is associated with higher health-related quality of life scores in nursing home residents with dementia. Healthcare. 2015;3(3):503-518. doi:10.3390/healthcare3030503. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939554/Accessed October 28, 2022.Vargese SS, Monachan D, Johny V, Mathew E. Risk of fall among older adults and its association with cognitive impairment in a semi-urban community. Indian Journal of Community Medicine. 2020;45(4):462. doi:10.4103/ijcm.ijcm_491_19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7877416Accessed October 28, 2022.Czeisler M, Rohan EA, Melillo S, et al. Mental health among parents of children aged <18 years and unpaid caregivers of adults during the COVID-19 pandemic United States, December 2020 and februarymarch 2021. MMWR Morbidity and Mortality Weekly Report. 2021;70(24):879-887. doi:10.15585/mmwr.mm7024a3. https://www.cdc.gov/mmwr/volumes/70/wr/mm7024a3.htmAccessed October 28, 2022.Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology. 2014;5. doi:10.3389/fphys.2014.00161. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/Accessed October 28, 2022.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Caregiver depression is a concern for anyone who provides long-term care for someone else. Whether its your profession or youre caring for an aging parent, child with special needs, or partner with a chronic illness, depression and caregiving often go hand-in-hand as a result of the overwhelming emotional, mental, and physical demands the job requires. Research suggests up to 20% of caregivers experience some form of depression. Caretakers may experience a profound sense of isolation, sadness, hopelessness, and even guilt. The relentless task can make it challenging to maintain healthy social connections or find time for self-care, which are essential for maintaining caregiver health.Recognizing and knowing how to address caretaker depression is crucial. If you dont deal with it, it can affect your quality of life and the level of care youre able to provide. Read on to learn about symptoms, causes, and tips for managing caregiver depression.Symptoms of Caregiver DepressionSymptoms of caregiver depression can manifest in multiple ways. While they can overlap with signs of general depression, the unique stress and emotional weight of caregiving tend to compound them. Like all types of depression, being able to recognize symptoms early offers the best chance for recovery.Symptoms of caretaker depression include:Persistent feelings of sadness or hopelessnessLoss of interest or pleasure in things you once enjoyedCaregiver fatigue and exhaustionChanges in sleep patternsChanges in weight or appetiteDifficulty concentratingFeelings of guiltFeelings of worthlessnessIncreased irritability or angerPhysical symptoms, like unexplained aches, pains, headaches, or digestive issues typically with no causeSocial withdrawalWhat Causes Depression in Caregivers?Caregiver depression can come from a combination of factors. Theres the heavy weight of being responsible for the constant care of someone else, but there are other culprits to consider, too. Understanding the potential causes is essential to overcoming them. Emotional stressCaregiving takes an emotional toll on most people. Youre worried about someones health, have uncertainty about the future, and must deal with the emotional pain of watching someone suffer. The pressure of needing to be constantly available, combined with the fear of making a mistake or missing something, can cause chronic stress a significant risk factor for depression.Caring for a loved one can be physically and emotionally demanding, and without the proper support in place can lead to emotional burnout and/or depression. Being able to provide physical and emotional care for a loved one takes a toll as it can be physically challenging and emotionally depleting as one copes with the changes in your loved ones condition. Knowing when to ask for help is crucial, whether through respite care, a support group, or speaking with a licensed mental health professional so that you can have a space to safely discuss your concerns. Talkspace therapist Jill Daino, LCSW-R, BC-TMHPhysical exhaustionCaretaking is physically demanding. Youre responsible for daily activities like getting dressed, meeting nutritional needs, and maintaining personal hygiene and you also likely make and go to medical appointments and provide other physical support that can leave you feeling drained. The physical exertion that comes with caregiving duties, often without adequate rest, can lead to caregiver fatigue and make you more vulnerable to depression.Social isolationCaregiving consumes so much time and energy that you might withdraw from social activities or outside connections. The isolation so many caregivers feel leads to loneliness, yet another trigger for depression. Not having enough or any social support can exacerbate emotional and mental stress and make it harder to cope.Burnout The relentless demands of caring for a loved one can lead to intense caregiver stress, which over time, contributes to emotional exhaustion and pervasive negative thoughts. When family caregivers are unable to manage this stress, they may experience caregiver burnout.Financial strainBeing a caregiver can be financially taxing, especially if you cant work the hours you once did or you need to leave your job entirely. There are often costs associated with medical care, specialized equipment, or other expenses that cause financial strain. The added pressure of worrying about money may further contribute to depressive symptoms.How Does Diagnosis Work?To diagnose any type of depression, you need to get a comprehensive evaluation from a trained professional. You can start with your primary care physician, or you can find a therapist. Diagnosing depression involves several key steps to rule out other potential or comorbid conditions.The process for diagnosing caregiver depression generally includes the following:Getting a clinical assessmentGoing through a symptom checklist or standardized screening questionnaireReviewing medical and family history Getting a physical examHaving a mental health evaluationExploring differential diagnosesSeeking ongoing monitoringWhile depression can look different in each person, in a caregiver it is especially important to assess depression as the physical and emotional toll of caregiving often goes unacknowledged. Being able to openly discuss the impact on the caregiver and not assume changes they are experiencing simply come with the territory of being a caregiver. Some examples include changes in appetite, sleep, mood, feelings of agitation, loss of interest in activities, and/or physical ailments. Talkspace therapist Jill Daino, LCSW-R, BC-TMHTips for Managing Depression as a CaregiverAlthough it can be challenging, you can learn to balance depression and caregiving. Its easier when you know about effective self-care strategies, support, and other coping tools. Tips to help you cope with depression from caregiving can include:Using self-care: Its important to make time for activities, people, and things you enjoy. Self-care for caregivers can be as simple as reading, going for a walk, or planning a night off to meet up with friends. If you dont have help or support, respite care services can step in so you can take much-needed and critical time off to maintain your mental well-being.Seeking professional help: Dont hesitate to work with a mental health professional who can offer you guidance and coping tools through therapy for depression.Finding a support network: Connecting with friends, family, or support groups lets you share some of the pain youre going through. Having a network of people who understand can reduce feelings of isolation and offer you emotional relief.Being realistic with your expectations: Remind yourself that you cant possibly do everything perfectly. Set realistic and achievable goals, and try to accept that its OK if you need help or have to delegate responsibilities from time to time.Practicing mindfulness and other relaxation techniques: Mindfulness practices like meditation or deep breathing exercises are proven to reduce stress and anxiety. According to research, mindfulness can be as effective as medication in treating depression in some people. Incorporating relaxation techniques into your daily routine will help you manage depression and maintain mental clarity so you can be more effective in your role as a caregiver.Creating a routine: Routines provide stability and predictability in everyones life. They can also help you manage your time and reduce chaos that might be contributing to feeling depressed. Staying active: Regular exercise is crucial to maintaining a positive mood and healthy energy levels. Activities like yoga, walking, or light stretching can significantly improve your tolerance and reduce daily stress.Prioritizing sleep and a healthy diet: Eating well and getting enough sleep does wonders for managing depression. Youd be surprised how much of a difference nourishing your mind and body can make. Find Professional Support for Caregiver DepressionOvercoming caregiver depression is possible, but it can help to seek professional support. Its normal to be nervous or hesitant about reaching out for help, but its a sign of strength and can be a positive step toward recovery.Talkspace offers a unique and accessible way to seek therapy, especially if the demands of your role limit your time and ability to get away. Online therapy gives you access to licensed mental healthcare professionals so you can get help when, where, and how you need it.  Take the first step toward getting help with your depression so you can provide the best care possible to those who need you. Start your journey toward managing caretaker depression by getting online treatment for depression at Talkspace.Sources:Caregiver Depression: A Silent Health Crisis Family Caregiver Alliance. Family Caregiver Alliance. Published July 14, 2021. https://www.caregiver.org/resource/caregiver-depression-silent-health-crisis/. Accessed August 13, 2024.Plieger T, Melchers M, Montag C, Meermann R, Reuter M. Life stress as potential risk factor for depression and burnout. Burnout Research. 2015;2(1):19-24. doi:10.1016/j.burn.2015.03.001. https://www.sciencedirect.com/science/article/pii/S2213058614200088. Accessed August 13, 2024.Lu S. Mindfulness holds promise for treating depression. https://www.apa.org. https://www.apa.org/monitor/2015/03/cover-mindfulness. Accessed August 13, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Your ideas about substance use disorders may have been powerfully shaped by the movies or TV. Its a familiar narrative: A character uses huge quantities of drugs or alcohol until they hit rock bottom and wind up in a rehab facility and sip coffee in a series of 12-step meetings, where they come to understand the roots of their substance dependence and slowly rebuild their lives. While that story may reflect the experience of many people, there are many other stories of how substance use disorder can look, and how it can be successfully treated.This National Substance Abuse Prevention Month, Talkspace wants to spread the word that weve entered a new era in the diagnosis and treatment of substance use. We turned to experts at the forefront of addressing substance use disorders through telehealth to get their insights on how to prevent substance misuse and help people access the right treatments. As you may have noticed, we avoid the words addict and alcoholic both because these terms are stigmatizing and because substance use disorders occur along a spectrummeaning there is no clear line one crosses from being a heavy drinker to an alcoholic and you dont need to fit a label in order to seek treatment. To fill you in on the latest developments in treatment, and share advice on how you can help yourself, a loved one, or a colleague struggling with substance use, we turned to Aimee Peters LCSW, Chief Clinical Officer at Ria Health, an online program that empowers individuals to reduce or stop alcohol consumption, under the medical supervision of addiction experts, Brian Clear, MD, FASAM, Chief Medical Officer of Bicycle Health, an online program offering effective medical care for those with opioid use disorder, and our own Erica Patton Simpson, LCSW, Head of Clinical Operations and Erin Mack, LCSW, Clinical Quality, Risk Manager of Talkspace.Why is it essential to reduce stigma around substance use disorders (SUDs), and how can we do that?  We need to dispel the myths that SUDs are due to poor moral character, and that sheer willpower is all that is needed to change behavior, says Aimee Peters of Ria Health. These are brain health diseases that are not so different from any other disease, and there are effective treatments. Those outdated ideas that SUDs are an individual failing or a sign of weakness lead to shame and suffering, preventing people from seeking needed treatments. Its a challenge to acknowledge and accept treatment for any chronic illness, whether were talking about diabetes, depression, hypertension, or obesity, adds Dr. Clear of Bicycle Health. Now imagine how much more challenging that becomes when the illness youre facing is associated in popular culture with being immoral, even criminal. Its normal to resist that stigmatized label, and thats one reason people struggling with addiction are reluctant to raise their hand and say, I have a problem, please help, before its progressed to extremes.To reduce stigma and encourage people to seek help, the experts say we must educate society as a whole that SUDs are a disease with evidence-based treatments including medication and therapy. We need to discard the false depiction of the junkie, or addict, and break down that stigma through understanding that members of our communities, our workplaces, our families, are often affected by substance use disorders but not defined by them, says Dr. Clear. Theyre people, and theyre struggling with a problem that tends to be highly treatable especially if its identified and addressed before it escalates.We also must stop waiting for individuals to ask for help. Proactive screening by healthcare providers is essential, says Talkspaces Erica Patton Simpson. Rather than waiting for individuals to come forward, we should implement routine checks for substance use disorders. By framing SUDs as chronic health conditionssimilar to diabetes or hypertensionwe can foster a more compassionate understanding. This shift in perspective is crucial for encouraging those in need to receive treatment.Ultimately, creating an environment where seeking help is viewed as a strength, rather than a weakness, is key to reducing stigma and improving outcomes for those affected by substance use disorders. What are some early warning signs of substance abuse that friends and family should be aware of?Recognizing the signs of a substance use disorder (SUD) can be challenging, especially since the early indicators often look like symptoms of other chronic health issues like depression and anxiety, says Erin Mack of Talkspace. Changes in behavior, such as social withdrawal, erratic moods, or a decline in work or academic performance, can easily go unnoticed or be misattributed to stress or life changes.  Dr. Clear from Bicycle Health agrees that its hard to detect early warning signs, but over time you may be able to detect that a loved one is struggling: A silently progressing substance use disorder can look a great deal like other chronic health conditions such as depressionit can manifest as uncharacteristic changes in mood or disengagement from usual social activities and obligations, he says. Recurrent withdrawal from a substance will impair sleep quality and may present as fatigue and tiredness. Maintaining regular illicit substance use can be expensive, so if you have visibility into their financial situation and cant explain a new financial hardship, then combined with other signs this can suggest substance use. These signs along with poor self care, absenteeism from responsibilities, and social isolation are not early warning signs, but indications of a severe, decompensated substance use disorder.The experts agree that youll be best prepared to help a friend or family with substance use if you create space for conversations that feel safe for them. If your loved one is able to talk to you about their drinking and other drug use before it becomes problematic, then theyll more likely talk to you about it as its developing into a problem, says Dr. Clear. Hearing it from them is incomparably more reliable than looking for hidden warning signs. Mack agrees, Creating space for open communication and understanding to recognize signs of SUD can empower us to support our loved ones more effectively, ultimately giving us the ability to guide them toward the help they may need.Can you share any evidence-based strategies or programs that have been particularly successful in preventing substance abuse in your community?Substance use disorders (SUDs) develop everywhere that people have access to substances that overwhelm our brain reward pathways says Dr. Clear Approaches that effectively reduce the rate of SUD development will either limit access, or improve awareness of safe use practices. Age limits and other restrictions are effective prevention strategies. For instance, we know that communities with higher legal drinking and smoking ages see lower rates of adolescent alcohol and tobacco use disorder, he says. In communities where we find kratom and tianeptine commonly available in stores, we find higher rates of associated harms.When it comes to improving awareness, we have evidence that educational campaigns are effective, as long as they give accurate information about health impacts and promote stigma-free conversation about substance use. As examples of campaigns with demonstrated success. Dr. Clear cites Truth, for adolescent smoking prevention and Talk. They Hear You, to inform parents about how to have effective conversations with their children about alcohol and drug use.What advice would you give to individuals struggling with substance use issues who are hesitant to seek help?When it comes to alcohol use disorder, Peters of Ria says, First, know that you are not alone, because one in 10 suffer from alcohol use disorder. Second, understand that there are safe and effective treatments that you can engage in virtually from the comfort of your own home or other private space on a schedule that you choose. These proven virtual treatments typically include a combination of medication assisted treatment with counseling or therapy, and objective progress tracking via breathalyzer data. When treatment is delivered virtually through telehealth it increases engagement and outcomes, says Peters. By bringing expert care and support directly to you, it saves you from the discomfort of searching, traveling, and taking time away from your life.About drug use and addiction generally, Dr. Clear says Your life can be better, now. Dont believe that you have to hit rock bottom, or lose everything before beginning care. Effective medical care isnt something you have to earn or be ready, for; its available to you right now.You dont have to wait for care to be offered to yougo ahead and seek it out for yourself. If you have a primary care provider, tell them you would like treatment for your substance use disorder, and theyll either offer it themselves or will refer you. If the referral takes too long (for opioid use disorder, more than 3-4 days is too long), then go directly to findtreatment.gov to find a program to start sooner. You can also work with a Talkspace therapist, or sign up for comprehensive care including medication at Ria or Bicycle Health, both Talkspace partners.Remember that your life can improve, and you dont need to wait to start your journey toward recovery, says Patton-Simpson. Effective treatment is available now, and you deserve access to it without any judgment. Seeking help is a sign of strength, and there are resources available to support you every step of the way.What preventive measures do you think are most effective for youth in reducing the risk of substance abuse?When it comes to alcohol use, it can be effective to have honest, science-backed conversations with youth about how alcohol affects the developing brain, how males and females metabolize alcohol differently, and the physical and emotional health risks of excessive and binge drinking, according to Peters. There have been many examples of successful safe use, or harm reduction, campaigns targeting opioid overdose prevention, and these safety measures are just as important for young people, says Dr. Clear. Widespread education around fentanyl testing and Narcan distribution, combined with access to these resources, seems to have finally halted the trend toward increasing opioid overdose deaths each year. Medical care is also well established to be effective and appropriate for 16 and 17 year-olds with opioid use disorder.But substance education that starts and ends with just say no isnt likely to be effective. To reach those most at risk, educational campaigns aimed at youth must also consider those who have or will choose to use drugs despite being advised against it. Accurate, effective content will only be received by this audience if it addresses them with respect and dignity. We want young people to feel able to talk about their drug use and obtain the information and help they need to improve safety, and to reduce or stop use when desired, says Dr. Clear. Adds Mack: Risk and Protective Factor models have been shown to assist with identifying factors for youth at risk of substance use. The goal of these models is to involve parents, schools, and local communities that can help create supportive environments leading to a reduction in substance use and the development of substance use disorders. An example of an effective strategy is the proactive approach of the New York City Department of Health and Mental Hygiene in offering free mental health care to youth ages 13-17 through the NYC Teenspace program, where we have seen a significant reduction in mental health related disorders such as SUDs, as a result of early intervention. What recent trends in substance use have you observed, and how should prevention strategies adapt to these changes?Overall there has been an increase in excessive drinking, especially in women, resulting in alcohol-related health complications at younger agesfor example women in their 30s with cirrhosis, says Peters of Ria. Recent trends in substance use are increasingly concerning, particularly the rise in potency of various drugs. Were witnessing a significant shift, with substances like fentanyl being used with devastating consequences. This trend toward higher potency means that individuals can achieve the same effects with smaller quantities, which not only increases the risk of overdose but also complicates prevention efforts, adds Patton-Simpson. Dr. Clear agrees: The trend toward higher potency drugs means the same effect from a smaller quantity, and this is visible in the way fentanyl now dominates illicit opioid use and deaths. Its also seen in very high potency cannabinoids and increased rates of associated adverse effects. This is particularly dangerous when the user doesnt fully understand the potency and takes more than intended. In commercially available drugs, very clear dosing information and portion-control packaging help reduce accidental overdose or accidental ingestion. For illicit drugs, harm reduction education around contaminant and potency testing as well as Narcan availability are beneficial.The Bottom LineOverall, a comprehensive approach that combines education, harm reduction, and accessible resources will be crucial in addressing the evolving landscape of substance use and ensuring that individuals have the knowledge and tools they need to make safer choices. On the positive side, advances in telehealth delivery of medical and therapeutic treatment for substance use disorders mean that science-based, stigma-free solutions are more accessible than ever. Anyone who is struggling with substance use can reach out privately and conveniently, at any time, to get started on the road back to health.About Ria HealthRia Health empowers individuals to take control of their journey to reduce or stop alcohol consumption, under the medical supervision of some of the top experts in the addiction field. Our nationwide program combines cutting-edge medical care, 1:1 coaching, and group support, all accessible from the comfort of your home. Whether youre aiming for sobriety or moderation, Ria Health provides the personalized tools and support you need. With FDA-approved medications, guidance from certified addiction specialists, and real-time progress tracking via our Bluetooth breathalyzer, our comprehensive approach ensures youre in expert hands throughout your journey. We also work with most major insurance plans to make treatment accessible for everyone.About Bicycle HealthBicycle Health is an online program offering effective medical care for those with opioid use disorder across most of the United States. We deliver evidence based specialist care in a stigma-free environment with an emphasis on quality outcomes and patient experience.  About Talkspace Talkspace is an online mental health platform with 5000+ licensed therapists and psychiatric providers who possess an average of a decade of experience, and expertise in more than 150 mental health conditions and treatment approaches. Our mission is to break down barriers to mental health care, so its more accessible, affordable, and convenient for everyone. Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Types of Medications Used to Treat OCDEven though medication isnt always the first recommended form of treatment for obsessive-compulsive disorder, there are multiple OCD treatment medications available. And while SSRIs are typically the first line of treatment, there are a few other meds that might be suggested if SSRIs have failed to be effective.1. SSRIsSelective serotonin reuptake inhibitors (SSRIs) can be a suggested treatment approach for OCD, often combined with a therapy technique known as cognitive behavioral therapy (CBT).SSRIs are an antidepressant that can alleviate symptoms of OCD. They work in the brain to up serotonin levels. Serotonin is the neurotransmitter that impacts and stabilizes mood, happiness, and a general sense of well-being.While it is understood what SSRIs do, it is not completely understood why or how theyre helpful for people who have OCD. What is known is that they can reduce the severity of each OCD symptom while also helping to relieve some anxiety that people with OCD often experience.Popular SSRIs to treat OCD include:Celexa (Citalopram)Lexapro (Escitalopram)Prozac* (Fluoxetine)Luvox* (Fluvoxamine)Paxil/Pexeva* (Paroxetine)Zoloft* (Sertraline)*Approved by the Food and Drug Administration (FDA) for use to treat OCDPossible side effects of SSRIs to treat OCD:AnxietyInsomniaFatigueDry mouthNauseaDiarrheaDecreased libido 2. Tricyclic antidepressants (TCAs)Similar to a selective serotonin reuptake inhibitor, tricyclic antidepressants (TCAs) were also originally developed as a treatment for depression. If SSRIs havent been effective in relieving symptoms of severe OCD, a TCA may be prescribed.TCAs work like SSRIs in that they also increase serotonin levels, but additionally, they also affect norepinephrine levels in the brain to help with communication between brain cells. Norepinephrine is a chemical signal that works to control stress response, improve attention, and stabilize emotions and behaviors.Though TCAs might be effective in treating OCD, theyre typically not the first OCD medication thats tried because of their side effects.TCA prescribed to treat OCD:Clomipramine (Anafranil) Possible side effects of Clomipramine to treat OCD:Dry mouthDrowsinessVomiting and nauseaConstipationDiarrheaDecreased sexual abilityNervousnessTremors 3. BenzodiazepinesOccasionally a medication type known as benzodiazepines is prescribed to treat OCD. This class of medication works fast to relieve anxiety, but in general, its not widely considered to be effective on its own in treating OCD.For one thing, theres great potential to develop tolerance to benzodiazepines. Addiction is another concern. As a result, these drugs must be taken very cautiously. A final worry with the use of benzodiazepines as an OCD medication is that they often create powerful and extreme withdrawal symptoms when people discontinue them. Theyre typically not meant to be taken long-term, but they might be prescribed in addition to an SSRI until the antidepressant takes full effect.Benzodiazepines are a central nervous system depressant that works by increasing the effect of a neurotransmitter called gamma-aminobutyric acid (GABA), which can give a relaxed, almost sedative effect. Popular benzodiazepines to treat OCD include:Xanax (Alprazolam)Ativan (Lorazepam)Valium (Diazepam)Klonopin (Clonazepam) Possible side effects of benzodiazepines to treat OCD:DizzinessLightheadednessDrowsinessBlurred visionMuscle weaknessMemory lossFatigueSlurred speechMedications Commonly Prescribed for OCDThe following OCD medication list isnt complete, but it can give you an idea of the types of obsessive compulsive disorder medication available. Talk to your psychiatrist or healthcare professional about the possible risks and benefits associated with the above medications before starting treatment.Name BrandGenericTypeDescriptionZoloftSertralineSSRIShown to reduce OCD symptoms in both children and adults. One of the most common medications to treat OCD. Increases serotonin levels in the brain.PaxilParoxetineSSRIAntidepressant used to treat adults with OCD. Increases the mood enhancing chemical serotonin.ProzacFluoxetineSSRICan alleviate depressive symptoms by reducing suicidal ideation and impulsiveness in OCD patients.LuvoxFluvoxamineSSRIWorks in the brain to decrease unwanted, persistent, and intrusive thoughts that encourage repeated tasks by those who have OCD.AnafranilClomipramineTCATCA that can treat recurrent feelings and repetitive actions.XanaxAlprazolamBenzodiazepineNot usually prescribed for OCD unless other medications havent been effective. Warning: may exacerbate OCD symptoms.AtivanLorazepamBenzodiazepineMight help reduce anxiety for people with OCD but has a high risk of abuse and addiction.How to Get OCD MedicationIf youre wondering what the right OCD medication is for you, talking to your doctor can be a good place to start. Together, you can come up with a treatment plan that gives you the best hope for managing your type of OCD.You can obtain OCD medication by following the steps below:Get a diagnosisTo get an OCD diagnosis, youll need to see a licensed provider or doctor.Begin therapy or treatmentTherapy is thought to be the most effective form of treatment. Usually, cognitive behavioral therapy (CBT) or exposure response prevention (ERP) is the most helpful therapy for OCD.Consider medicationSometimes, therapy alone doesnt work. In this case, medication can be prescribed to treat OCD.Talk to a prescriberYour prescriber can help you identify the right medication for OCD.Should You Treat OCD with Medication?Obsessive-compulsive disorder medication might help you manage OCD in the most beneficial way possible. Of course, deciding to take a meditation is an important decision that you need to make for yourself, but understanding the positives and negatives will allow you to come to an informed decision.Reaching out to your doctor or licensed provider and asking for help is a great way to begin the process. Together, you can decide which, if any, medication is right for you. While treatment may not result in a cure, it can help you manage even a severe OCD symptom so that you can live the fullest life possible. In fact, studies show that up to 70% of people with OCD find their symptoms reduced once they opted for various treatment options.If you decide to talk to your doctor or psychiatrist about OCD treatment medication, you may want to ask the following questions.Questions to ask your doctor:Should I consider OCD medication?Getting help weighing the benefits and drawbacks of obsessive-compulsive disorder medication can ensure you make the best decision possible.What are the possible side effects of this medication?You always want to fully understand the potential side effects of any medication before you begin taking it. Your healthcare provider can explain what side effects to expect from each of the medications you might be considering.What other treatments should I be considering for my OCD?Keep in mind, there are more treatments for OCD than just medication. Weve talked a lot about the different types of therapy you might want to consider, but there are other options out there as well. Electroconvulsive therapy (ECT), repetitive transcranial magnetic stimulation, deep brain stimulation, and various self-help techniques to name a few are some of the other options that can offer hope in treating OCD.Should I consider treatment in conjunction with OCD medication?OCD medication likely wont work on its own. Combining it with an effective form of therapy is usually going to offer the most beneficial results.Are there any holistic therapy or self-help techniques I can try? Even though treating OCD generally requires help from a qualified mental health professional, there are actually holistic self-help techniques you can use to complement your therapy and/or medication. Learning to cope with your stress, reduce instances of obsessive thought, handle compulsive behavior, and manage anxiety are some important ways to deal with your OCD. Relaxation techniques like meditation, deep breathing, and progressive muscle relaxation are all great things to implement and can help ease your mind from obsessive thoughts.Should I consider therapy in addition to medication?Yes. Therapy is going to be instrumental in your OCD treatment plan.Are there any other conditions going on that could be contributing to my OCD?Co-occurring mental health conditions like anxiety and depression are thought to contribute to developing OCD. Additionally, there are other related disorders that you should be aware of. Trichotillomania (hair-pulling disorder), excoriation (skin picking disorder), body dysmorphic disorder (BDD), and hoarding disorder (HD) are all obsessive-compulsive related disorders that can have a significant impact on your life. If youre ready to start managing your OCD, seek out a licensed provider. At Talkspace, you can get connected to an online psychiatrist after a brief assessment. Once connected, your psychiatrist will be able to work with you and prescribe a personalized treatment plan for OCD. Get connected today.Dr. Muhammad Munir, MDDr. Muhammad Munir, MD, DFAPA, has over 20 years of clinical experience specializing in mood disorders, anxiety disorders, bipolar disorder, PTSD, panic disorder, and ADHD. Dr. Munir believes in back to basics the therapeutic alliance between the physician and patients. The hallmark of this alliance is the emphatic process whereby the patient is not only enabled, but educated and encouraged, to take an active role in their psychiatric care and wellbeing.

Every year, there comes a time when we are all propelled full force into the holiday spirit. This year, however, we are coming out of several years worth of hybrid isolation and many of us are facing the complicated duality of excitement and fear: managing feelings of social awkwardness with excitement and holiday cheer. While there certainly is a lighter spirit, higher energy levels, and a global change in routine that gives us hope for the future, we cannot ignore the other side of this coin. Layers of pain- abandonment, loneliness, grief and loss are still present in many of our lives. Both of these sides deserve our time and attention in similar ways. Its important to confront uncomfortable feelings rather than avoiding them or masking the side effects. COVIDs Impact on Our Social SkillsCOVID changed the way we each existed in the world in a way we have never had to experience before.  The first thing it did was remove our identification in the community. We stayed home, so we did not have the opportunity to run into fellow moms at our kids schools, or coworkers at our jobs, or even converse with others on sports teams or group fitness. There were no longer friendly, casual interactions at the grocery store, or the routine of self-care regimens with professionals; nor was there any space between work life and home life. All of these essential social tactics were removed and many of us might still be struggling to reclaim our places in community and find our value once again. Combine the lack of these items with the congestion at home, and we all feel as though we have significantly regressed in our world. We lived on top of our intimate partners, family members, kids, pets, etc. How do we miss someone or something that is always around? Because we have lost the ability to separate things that we love from the people we love, the love might seem to decrease for both categories simultaneously. Holiday triggers that might make us feel aloneHoliday season is an exciting time, many individuals tend to be more positive, and positivity is contagious just like negativity seems to be. People like change when change is the norm AND societally accepted. During the holidays, positive change has the ability to engulf us completely through our five senses. We listen to the holiday music on the radioWe see plays like the Nutcracker and Christmas Carol We  taste and decorate cookies, candies, and cakes in anticipationWe touch gifts deciding what to buy and receive them in our handsWe smell pine, chilled air (at least many of us do!), and fresh baked goodies And, while not all of us will resonate with every sense on this list, we probably resonate with at least one or can understand others who resonate with items on this list. That being said, a lot of people are left wondering: Why do I feel so alone?Even with all its positive energy, the holiday season also brings an array of complicated emotions that might be triggering. The most common reasons why we might feel triggered during the holiday season, include, but are not limited to:Being reminded of close friends or relatives that have passedChildhood memories can be traumatic for a lot of peopleThere is incongruence between our expectations and what actually happensNegatively comparing our circumstances to othersFeeling low on resources and unable to have the full experienceBeing pulled away from work, which is where a lot of us build our identities and feel most comfortableBeing bombarded by additional obligations we need to navigateFacing difficulties getting along with relatives in the same spaceThe holidays can often trigger complicated feelings like grief or disappointment.  Holiday events can highlight the death or absence of a loved one, complex family dynamics, and unfulfilled hopes or dreams. Liz Kelly, LICSWIf youre feeling down during the holiday season, know that the demand for mental health services substantially increases during this time of year, which attests to the fact that you are not alone in these feelings. People face battles all the time that we know very little about. Seeing the flawless images of holiday celebrations in advertising and social media can trigger feelings of inadequacy and disappointment. Those images simply are not realistic for most people. If you are having trouble feeling the holiday spirit, there is nothing wrong with you. This can be a hard time of year.Liz Kelly, LICSWWarning signs that our triggers are taking overTriggers have slight variations among different people. Some people cannot identify triggers as much as they recognize that they have been triggered. Other people have a thorough understanding of their triggers, but may feel helpless in terms of either preventing the triggers from taking over or digging out when they get there. Several warning signs that seem to universally stand out:Snapping at people that we care about for no identified reasonRemoving ourselves from opportunities to connectTalking negatively about other peopleRepeating the same worry loopMissing out on needed sleep or sleeping too muchForgetting to eat or eating too much, developing irregular eating patternsCombating holiday loneliness: The two-part systemSocial awkwardness is real in the same way that social competence requires us to practice our skills on the regular. So practicing the art of slow and steady feels better than not at all. We all need to feel like we have a place in the world, so it feels safe to acknowledge that we all need other people to a certain degree. We need a spot to unload without criticism, we need to be able to relate, and most importantly we need to feel like we would be missed in the same way that we miss others. So how do we practice socialization again without completely overwhelming ourselves?What about trying a virtual book club? Or even a hybrid version if youre ready. Download the app Nextdoor to get to know your  neighbors moreUse the app Bumble BFF to find filters that might connect you with likeminded people who turn into friendsHave a paint and sip event (even if you prefer seltzer water!)Find a physical fitness group on Meetup.comJoin spiritual groups (if youre into that!)Set-up a regular routine, so you dont overlook the importance of socializationIts scary to take the first step. People fear rejection more than death. If we stick out our neck, there is the chance that people say no, certainly. But, what if they say yes? Just think about the new connection that also brings other connections to the table? Just by our willingness to be transparent and start the momentum, people want to follow suit. Never getting space. A lot of cool things happen when we have a free moment to reflect. Reflection that pertains to ourselves with several things coming to mind. How do we view ourselves, others, and the world? What about boundaries? Do we tell other people no when we need to?Are we mindful about what we put into our bodies?Do we have a regular rhythm of how we take care of our bodies?Are we investing in the relationships that mean the most to us?What is our societal contribution? How do we give back to the world?So even in a crowded home where we are on top of our partners, family members, and even friends, can we create separate lanes?How about that closet in our home being turned into a creativity room?Can we have a closed door, do not bother me, kind of policy?Can we be more present in each category with more boundaries between categories?What about checklists or schedules that do not leave anything unattended to?Is there room to delegate? Relinquishing control?Can we sneak out and go for an activity alone and outdoors?Finding The Balance Between Excitement And LonelinessThink of life as a journey where we are just trying to be better than we were yesterday. No matter how little the adjustment we have to make to get us to the best version of ourselves is, we are constantly trying to implement new things. This post-COVID, early entry into the holidays, is no different. We can reach out, socially, in the way that we are comfortable with, finding items that we are really passionate about. For me, I love the cooking part of the holidays. Trying out new recipes and sharing with my friends and family. Nothing really makes me happier. For others, it might be Zoo lights or just cruising around neighborhoods looking at the lights. Go where you find the most joy and then bask in gratitude. We can also do things that recharge us as individuals even if that means demanding and  protecting that space with everything we have. But when that all-encompassing fear and loneliness hits us, allow it to wash over us. Welcome it openly. Have an ugly cry, scream into a pillow, or spend a whole day binge watching Netflix. Our bodies and our minds actually know what to do if we can find comfort in discomfort. If that feels impossible, reach out to a professional that can assist. We are here for you. Sending positive vibes your way. Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

No matter how eager you are to change your ways, there will come a point in therapy when you think, This sucks. Dante forgot to include Therapy as the tenth layer of hell.Its hard work. Maybe you had a panic attack during a session, or realized some difficult truths about your personality. Sometimes therapy is boring, or youre convinced your poor therapist is bored. You talk about the same things week after week, over and over again, and nothing in you is changing.Dont quit.Yes, its tempting. If you quit, you dont have to spend another second thinking about your relationship with your mother! Youre forgiven for thinking that sounds glorious but its not. Theres rhyme and reason to therapy: helping you understand yourself, and finding ways to cope (or even overcome!) your anxiety, or anger, depression, other mental health issues, or just keeping you on track with your goals.Unfortunately, the path isnt always easy. But keep walking toward your goal, even when therapy is tough. Heres why.When Therapy Is Tough, Its RealIf therapy was fun, everyone would get therapized! Unfortunately, good therapy sometimes requires digging deep into your subconscious and psyche and revealing what may be some painful memories and feelings stored there.Does your stomach turn and your hands go clammy when you think about your therapists office? Thats a good sign (assuming you have a good therapist  heres how to check). Dont feel guilty if youre anxious about diving into your most tender emotions.But dont cancel your sessions, either. Few people get a thrill from laying their heart bare on the table, but emotional honesty is necessary for a therapeutic relationship.But perhaps youre thinking, Therapy isnt hard. Its boring. Youve been talking about the same topics for three weeks now: your fraught relationship with your sister, or your work stress. Its tough. It can even be a little dull. But, although your chats may feel repetitive, youre circling around something important if youre still talking about the same thing, that indicates something unresolved that needs resolving. More time will help you sort out the truth of the situation.To Overcome Painful Emotions, You Have to Feel ThemIn therapy, you experience painful emotions (and yes, that can be tough). But experiencing these painful emotions alongside a trained professional will make your life better in the long run.For example, lets say you experienced a traumatic event in your past. Over time, your brain created shortcuts to bypass this memory, so you dont have to think about it. But those shortcuts cause their own problems, like PTSD, anxiety, or anger issues. The only way to rewire your brain and alleviate the problem is to process that memory with the assistance of a mental health professional.This process blows. Theres nothing less fun than reliving your worst, most painful memories sometimes more than once. But the benefits are enormous. So stick with therapy, even when it hurts.Especially when it hurts.It Gets Better, Trust MeTherapy wont always be miserable. Pinky-promise. There are so many benefits to attending therapy regularly. Youll have a built-in place to unload your worries every week. Youll learn how to handle new challenges with grace. And the mental health concerns you originally wanted to address, like anxiety or depression, will improve over time, too.But those achievements require slogging through the hard, sucky parts of therapy and not quitting. Theres no better feeling than a sense of accomplishment a good therapy session can bring except for the first morning you wake up anxiety-free. Unpacking all the junk built up in your subconscious takes hard work, and its often not fun. But it is worthwhile.Sticking with therapy, even when its tough to sit with painful thoughts and emotions, is sometimes essential for your mental health. Therapists are trained to work through difficult feelings with you, which means you have to deal with those feelings.Yep. Its really, really hard.But successfully completing therapy creates its own reward: a lightened mental burden, better tools for handling new challenges, and an increased sense of self-worth. So stick with it. Even when it is absolutely, one-hundred-percent the worst.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Dealing with difficult family members is never easy, and challenging relationships can be overwhelming, stressful, and painful. When you have the right strategies to help you manage your interactions, though, you can improve a difficult family dynamic in big ways. Its important, too. Research shows that families rely on one another for support in several areas of life including emotional, economic, and physical aspects, to name just a few. It also suggests that the quality of family relationships can have a positive or negative impact on health. In short, whenever its possible, mending relationships within your family unit is in everyones best interest. Read on to learn more about how to deal with difficult family members. Well also teach you when its time to pull back and protect yourself because sometimes, thats necessary too. Understand the Source of ConflictBefore you can change anything about your difficult family relationships, you first need to understand the source of the conflict between yourself and the difficult relative. Whether youre dealing with a family member within an intact family or navigating the complexities of a broken family, recognizing triggers can be crucial in developing healthier behavior patterns with more beneficial outcomes.Tips on recognizing patterns and triggers in toxic relationships:Journal: Writing down your thoughts and feelings helps you track emotional triggers and behavioral issues so you can react differently in the future.Reflect on past interactions to pinpoint where dynamics shifted: Think back on previous encounters with the difficult person to try and spot where the relationship began to change. Understanding the shift can help you figure out the root cause of the conflicts youre experiencing now.Identify recurring patterns: Pay attention to whether the toxic family member repeats the same arguments or behaviors. Once you recognize patterns, you can take steps to prevent them from occurring. Start paying attention to nonverbal clues: Try to observe body language, facial expressions, tone of voice, and other nonverbal cues to gauge any underlying emotions that might play into the scenario.  Ask open-ended questions in the moment: Guided conversations encourage the other person to share their thoughts and feelings, which can uncover hidden grievances or concerns so you can address them. Observe how others deal with the person: Watching how people interact with others might help you understand their responses and choices when theyre with you. As an outsider looking in, you may find clues on how to better manage your relationship.Assess external stressors: Consider any external factors like work, health, personal stress, or other relationships that might influence your family members behavior. Then, its easier to be empathetic and compassionate with them.Talk to a therapist: Its almost always a good idea to seek professional guidance in a safe space to explore relationship dynamics. In therapy, you can develop coping strategies and get unbiased insights into toxic patterns.Have conversations with the family member and ask questions: Openly discuss what youre seeing and concerns you have with your family member to get their perspective. Sometimes, an honest conversation can lead to a better understanding of both sides.Talk with another outside friend or family member who isnt biased: Discussing the situation with somebody neutral, whos outside the immediate family, might mean you can start seeing your family relationship through a new lens.Manage Your ReactionsWhen trying to figure out how to deal with negative family members, you should be willing to do whatever it takes to see real change. This starts by learning to control your reactions so you dont overreact to specific people or situations, no matter how much you hate your family. With the right tools, it is possible to stay calm and composed, even during the most challenging interactions. Self-regulation and emotional intelligence are skills that help you learn to manage your reactions in positive, healthy ways.Self-regulation: Self-regulation is a necessary skill when youre dealing with difficult people in your life. It involves recognizing what triggers you on an emotional level so you can choose how to respond instead of reacting impulsively.Emotional intelligence: Emotional intelligence is your ability to understand emotions responsibly and productively. Highly emotionally intelligent people can empathize with other peoples feelings. When youre aware of your emotional responses, you can navigate tense situations without letting them spin out of control.Use Effective Communication TechniquesArming yourself with effective communication techniques can be a real game changer in your life. These skills will apply far beyond just your interactions with family members. Knowing how to communicate effectively helps you in interpersonal relationships, at work, and even in daily interactions with people you dont know well. Being able to express yourself concisely and calmly can change the direction and tone of any conversation.Set BoundariesSetting boundaries allows you to navigate complex family interactions without letting them take a huge toll on you. Boundaries are the limits you set to establish your comfort zone and a way to share what youre willing to tolerate when it comes to how people treat and behave around you. Learning to set healthy family boundaries is a critical skill that lets you become more comfortable expressing your needs and desires. Being consistent and following through if your boundaries arent respected is vital. This is a critical part of learning how to deal with family drama.Effective boundary-setting techniques include recognizing your triggers, sharing your thoughts or emotions, or removing yourself from the situation or people causing them. The psychological benefits that you may see as a result are peace of mind, helping others understand your views and emotions, or giving a clear reason why you draw a line between you and those who create unwanted feelings in your life. Talkspace therapist Cynthia Catchings, PhD, LCSW-CLimit Contact When NecessaryInteraction with difficult family members is generally OK within reason but its important to be willing to limit contact if the exchange becomes so toxic its damaging your mental health. You might need to create physical or emotional space to protect your mental health. Being willing to do this is another boundary that can effectively change the relationship dynamics.Seek Professional SupportIts always wise to at least consider getting professional support when youre dealing with something unhealthy or difficult in life. A good therapist will teach you strategies to manage family members and dynamics. Youll also learn how to improve communication skills and resolve family conflicts. You will be able to determine when enough is enough, and when its time to consider taking a break. Having an objective perspective like a therapist can offer often helps you see things more clearly, so you can get to a place where youre willing to own your part in a toxic relationship. Talkspace is an online therapy platform where you can learn effective ways to deal with difficult family members in a convenient, affordable, and accessible way. Talkspace therapists are licensed and experienced to help you overcome any painful interaction or relationship, including when youre dealing with difficult family members.Embracing Healthier Family Dynamics with Professional SupportLearning and consistently applying the strategies here is essential to dealing with difficult family members in the healthiest ways possible. Seeking support when you need it is not only effective; its smart. You dont have to try to navigate your relationship with toxic parents, siblings, or other family members on your own. Getting professional help allows you to make substantial, lasting changes and develop productive and meaningful relationships. You can find support in individual therapy, family therapy, through support groups, or from trusted family and friends who understand you and want to help. Individual therapy from Talkspace is an excellent and effective way to get started.Learn more about Talkspace today to find out how to deal with difficult family members. Sources:Jabbari B, Schoo C, Rouster AS. Family dynamics. StatPearls NCBI Bookshelf. Published September 16, 2023. https://www.ncbi.nlm.nih.gov/books/NBK560487/. Accessed August 20, 2024. Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Caring for elderly parents is an act of love that involves tremendous responsibility and, at times, can cause overwhelming pressure. Of course, your e happy to do it, but that doesnt mean you wont have days filled with profound emotional, physical, and even mental challenges. Balancing the caregiving responsibilities youve taken on while trying to manage your own mental well-being can be difficult, especially if youre feeling trapped caring for your elderly parents. Learning effective tips that help you on your journey ensures you can figure out how to care for elderly parents without losing yourself in the process. Keep reading to learn more about taking care of elderly parents. 1. Establish a RoutineEstablishing and maintaining a consistent routine is helpful when caring for elderly parents. Routines provide structure, security, and predictability things that can be especially beneficial when caring for someone with dementia or emotional instability. A regular schedule can reduce anxiety, confusion, and feelings of helplessness as aging parents come to terms with their new reality. It can be difficult for older seniors to accept that they may not be able to fully care for themselves anymore. A routine can also help you feel in control and like you have order in your home life.Establish a routine that includes meals, medications, and physical and mental activity, and dont forget about leisure or downtime. Having a schedule in place creates a reassuring environment that your elderly parents will come to depend on.While we all may recall that routines were helpful throughout our lifetime, that is especially important when in a caregiving role. Caregiving can become all-consuming both practically and emotionally. Therefore, maintaining a routine to prioritize your own self-care and well-being will allow you to better care for your elder over the long haul. This is where the saying you cant pour from an empty cup really needs to be kept in mind. Talkspace therapist Jill Daino, LCSW-R, BC-TMH2. Ensure Regular Medical Check-UpsRegular check-ups are essential to an effective care plan for monitoring health and early detection of potential issues. Theyre also an opportunity to adjust medication and ensure effective management of chronic conditions.  To ensure comprehensive care, keep up with routine screenings, vaccinations, and specialty consultations and maintain an up-to-date record of all medical visits, tests, outcomes, future appointments, and medication refills to ensure your aging loved ones receive the best care possible. 3. Create a Safe Living EnvironmentSafety is paramount when caring for elderly parents. As people age, mobility and vision can decline, increasing the risk of falls or other accidents. Adapting the living environment can reduce these risks and foster a sense of independence and comfort.Install grab bars in the bathroom, remove tripping hazards like loose rugs, ensure adequate lighting at night, and make sure frequently used items are within easy reach.4. Encourage Physical ActivityEncourage physical activity when caring for aging parents, as this supports health and vitality. Exercise improves balance, flexibility, and strength and reduces the risk of falls and injuries. Even minimal physical activity offers significant benefits, like cardiovascular health, mood boosts, and enhanced cognitive function.Encourage elderly parents to get as much physical activity as possible. Some possible options include:Slow walksGentle stretchingLow-impact exercises like swimming Even light activities can improve overall mental and physical well-being, reducing the need for long-term care.5. Foster Social ConnectionsSocial interaction is imperative for emotional and mental well-being and for avoiding the isolation and loneliness that are common in older adults. Encouraging your parents to maintain relationships with family, friends, and community members will enhance quality of life, offer motivation, and provide emotional support. Plan regular visits, phone calls, participation in community events, or attendance at social events that your parents would enjoy.6. Manage Medications EffectivelyMedication management can become a complex, daunting task as we age. Research suggests up to 69% of older patients made medication mistakes in the last 6 months. Making sure medication is taken correctly and consistently can help prevent adverse reactions, accidental overdose, or interactions from occurring, especially when multiple prescriptions are involved. Consider the following tips for effective medication management:Regularly review medications with a healthcare provider to ensure that treatment plans are up-to-date and as effective as possible.Keep an updated, easily accessible list of all medications.Create a medication schedule or use a pill organizer to help with proper dosage and timing. 7. Plan Nutritional MealsProper nutrition helps maintain health and energy levels. Because dietary needs change as people age, meal plans may need to be periodically adjusted. Balanced meals should be rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. When planning meals, consider any dietary restrictions or medical conditions that might demand specific nutrition plans, such as a low-sodium diet for heart disease or a low-sugar one for diabetes.8. Monitor Mental HealthWhen it comes to taking care of aging parents, mental health is as important as physical health. The Centers for Disease Control (CDC) estimates that 20% of people 55 years and older have 1 or more mental health issues the most common being anxiety, mood disorders, and severe cognitive impairments. Encourage open communication and seek professional mental health as needed and always be sure to share any concerns with a primary doctor.Activities that stimulate the mind like puzzles, reading, or hobbies help maintain mental sharpness and improve mood, and are an integral part of senior care.9. Utilize Respite CareCaregiving is physically and emotionally demanding, so taking care of yourself is an integral part of the equation. Taking breaks helps you avoid caregiver burnout. If youre a family caregiver and dont have help, respite care can offer relief by allowing someone else to take over duties for a short period of time. Using respite care gives you a chance to rest and recharge without worrying that your elderly parents arent getting the care they need.You can arrange respite care through home care services, adult daycare centers, or temporary stays at assisted living facilities. 10. Educate Yourself on Elderly CareIf youve just recently begun taking care of your elderly parents, remember that knowledge is power. Educate yourself on the aging process and common health issues and get up to date on caregiving techniques. Staying informed allows you to anticipate challenges and make informed decisions so you can provide the best care possible.Numerous resources are available to learn about caring for aging parents. Books, online courses, and support groups offer valuable information and advice when needed. Educating yourself is key to managing caregiving responsibilities effectively.11. Seek Financial and Legal AdviceAs your parents age, financial and legal planning becomes increasingly important. Take the time to understand their financial situation thoroughly. Find out about savings, pensions, and insurance policies. Learn how Medicare works and what benefits are available so access to care is more accessible and less stressful. You should also find out if your parents had a will, trust, or any other estate planning done. A financial planner can help you plan for expenses like medical care or long-term care facilities. Get legal advice when managing wills, powers of attorney (POAs), and healthcare directives to respect last wishes and feel prepared to handle future legal matters. This will ensure that your parents needs are met in accordance with their wishes.12. Discuss Living ArrangementsOne of the most important decisions youll face when caring for an older person is determining their living arrangements. As a family member, its crucial to evaluate your senior parents needs to ensure they are in a safe and supportive environment. Whether they remain in their home, move in with you, or transition to an assisted living facility, the decision should prioritize their well-being and comfort.Open and honest discussions with your senior parent about their preferences and needs can lead to a living arrangement that offers both safety and independence. Involving them in the decision-making process can help alleviate any feelings of loss or anxiety. Caregiver support groups can also provide valuable insights and advice as you navigate these decisions.13. Take Care of YourselfTaking care of aging parents can be all-consuming, but you cant afford to neglect your own health and mental well-being. Practicing self-care means youll be a more effective caregiver. Ignoring your needs can lead to caregiver depression, which may hinder your ability to provide the best care. Some helpful self-care tips we recommend include:Getting enough restEating wellExercising Making time for activities that bring you joy and relaxationConnecting with friends, family, or support groups if you need emotional relief Remember that self-care for caregivers is just as vital as caring for your loved ones.Embracing Effective Caregiving StrategiesCaring for elderly parents can be rewarding but also challenging. The tips and strategies here are designed to help you balance the demands of caregiving with taking care of yourself. As you navigate this journey, know that youre not alone. Seeking professional care and support from healthcare providers, friends and family, financial advisors, or mental health professionals is critical to successfully managing your responsibilities. Talkspace can be an invaluable resource for getting expert guidance and support tailored to your needs, so you can find a balanced caregiving approach.Whether you need online therapy for yourself or your parents would like to start online therapy covered by Medicare, connect with Talkspace for support.Sources:Langhammer B, Bergland A, Rydwik E. The Importance of Physical Activity Exercise among Older People. BioMed Research International. 2018;2018:1-3. doi:10.1155/2018/7856823. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304477/. Accessed August 11, 2024. Ghassab-Abdollahi N, Nadrian H, Shaseb E, Kheirollahi N, Hashemiparast M. Self-administration medication errors at home and its predictors among illiterate and low-literate community-dwelling older adults with polypharmacy: A negative binomial hierarchical regression. PLoS ONE. 2024;19(4):e0302177. doi:10.1371/journal.pone.0302177. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0302177. Accessed August 11, 2024.Centers for Disease Control and Prevention, National Association of Chronic Disease Directors. Issue Brief #1: What Do the Data Tell Us?; 2006:1-6. https://www.cdc.gov/aging/pdf/mental_health.pdf. Accessed August 11, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

Family drama is a surprisingly common part of life, touching everyone at some point. That doesnt mean its easy, though. Family conflicts range from simple disagreements to deep-seated disputes that reshape relationships and dynamics. Often, these family issues arise from clashing personalities, differing values, or mismatched expectations. Whatever the reason, dealing with family drama can be taxing emotionally, physically, and spiritually. Looking for guidance on how to deal with family drama? Keep reading. We offer practical advice and effective strategies to help you mend and manage unhealthy family relationships, aiming to resolve conflicts and restore peace.1. Understand the Root CausesThe first step in how to deal with family issues is pinpointing the underlying factors shaping your current family dynamic. Often, family disputes stem from issues that arent immediately obvious.Key elements that often lead to tension among family members include:Differences in values and beliefs: Like any relationship, families are full of individuals with unique perspectives. When differing beliefs clash, especially on sensitive topics like religion and politics, it can cause drama for everyone involved.Breakdown in communication: Miscommunication is often the cause of misunderstandings and disagreements. If a family member doesnt express how theyre feeling or doesnt fully listen to another persons perspective, it can lead to resentment or arguments.  Unresolved issues from the past: Past grievances will almost always resurface if left unresolved. When it happens during an unrelated conflict, they can intensify the drama. Lingering feelings that were never dealt with in the past can exacerbate whatever is happening in the present, making it even more challenging to move on.External stress: External factors like work-related pressure, financial stress, or health issues can heighten tensions in a family. People under extreme stress might be more likely to overreact or take things the wrong way.Expectations and responsibilities: Differing expectations about family roles and responsibilities can become a huge source of contention in unhealthy family relationships. Seemingly minor issues like how to divide household chores, caregiving duties, or financial contributions can become big problems with your family if theyre not addressed openly.Personality clashes: Having different temperaments is normal, but when differences lead to disagreements, it can be a problem. Some family members can be more dominant or passive, leading to feelings of being unheard or causing power struggles.Toxic parents: When parents exhibit controlling, manipulative, or otherwise harmful behaviors, it can deeply affect the family dynamic. Recognizing the signs of toxic parents is crucial in understanding how these relationships influence family drama and finding ways to mitigate their impact.Family trauma and grief: Dealing with significant emotions from events like a death in the family, someone in the family hurting another, or past/current abuse can cause profound distress. Generational traumawhere unresolved traumas are passed down through generationscan also impact family interactions and dynamics.2. Know Your TriggersTriggers can be various factorscertain topics, behaviors, situations, or even specific peoplethat spark a strong emotional reaction from you. Knowing your triggers is critical for learning how to avoid family drama. By identifying these triggers, youre better prepared to handle them with composure or sidestep them entirely.Strategies to effectively manage triggers include:Practicing self-reflection: Reflect on past conflicts youve had with family members. Try to identify patterns and specific actions or words that regularly cause you to get upset. Once you pinpoint a recurring theme, actively work to avoid it.Using emotional awareness: Try reflecting on your emotional responses when interacting with various family members. Notice when you feel irritated or defensive with a difficult relative and remove yourself from situations before they get out of hand.Asking for feedback: Dont be afraid to ask someone who knows your family for their opinions or advice. Its easy for us to be so used to our patterns that we dont even realize whats happening. Someone elses insight might offer you a valuable perspective to help you avoid being triggered.Considering your underlying needs: Conflict is commonly linked to unmet needs or unresolved issues. If you feel undervalued in your family or experience disrespect from a toxic family member, addressing your feelings and making people aware of what you need in the future can be a turning point.Practicing mindfulness: Mindfulness techniques like meditation and deep breathing may help you stay present and in the moment when you encounter challenging interactions with other family members. Mindfulness enables you to increase your emotional resilience and learn to control your reactions.Having effective coping strategies in your back pocket: If youre heading into a volatile situation, come in ready to use the most effective techniques. You might try taking a break from a conversation, counting to 10, or having a pre-planned response to avoid confrontation.3. Set Healthy BoundariesNavigating family drama effectively requires clear and firm boundaries. Its crucial to communicate your limits calmly and assertively, ensuring youre prepared to act if these boundaries are crossed.Here are some practical strategies to help you establish and uphold healthy family boundaries:Identify your limits: Determine what you find acceptable so you know your limits and can set clear boundaries that align with your needs.Communicate clearly and assertively: Boundaries only work if you express them to family members. Use I statements to share what you need without being accusatory. For example, instead of saying, Youre too loud, you could say, I need some quiet time.Be consistent: Consistency is key for boundaries to work. You must stick to them and insist theyre always respected to avoid sending mixed signals.Be ready for some pushback. Some resistance can be normal, especially if youve never set boundaries before and your family is caught off guard. Stay firm and patient, and dont be afraid to repeat yourself if youre not feeling heard.Respect others boundaries: If youre going to set boundaries, you need to be willing to respect others. Listen and respond when family members share their needs and limits and appreciate what they ask for.Be responsible for your emotions: Remember that boundaries are about managing your needs, not controlling others.Be willing to reevaluate and readjust: Boundaries are rarely a set-it-and-forget-it deal. You might need to adjust them over time, so you should be open to making changes as circumstances change.One example of a boundary you can set is staying separately when we are thinking about visiting family out of town. Staying in our own accommodations gives us the chance to reset, recharge, and show up to communal spaces as the best versions of ourselves. Talkspace therapist Dr. Meaghan Rice, PsyD, LPC4. Communicate Openly and HonestlyWhen family conflicts arise from miscommunication, enhancing your communication skills is vital to preventing misunderstandings and fostering trust.Heres how you can start practicing healthy communication:Be honest and direct: Share your thoughts openly, and dont sugarcoat complex topics.Use active listening. When it comes to improving communication, listening is just as essential as speaking.Use I statements: I statements let you take ownership of your feelings and reduce defensiveness from listeners. Telling someone, I feel hurt when you dont hear me, is much different than saying, You never listen to me.Remain calm and respectful: Do your best to stay calm. Take deep breaths, pause a few seconds before responding, and keep your tone neutral. Avoid yelling or name-calling, which will almost always escalate the situation.Ask for clarification: If you dont quite understand what someone is saying, dont hesitate to ask them for more information before you respond.Empathetic: Showing empathy even when disagreeing with someone validates their emotions and allows for both parties to feel heard.Try not to be defensive: Staying open-minded instead of getting defensive helps you stay on subject and remain constructive.Practice patients: Effective communication doesnt always come quickly. Be willing to put in the time and effort and be patient with yourself and others.5. Practice Active ListeningManaging family drama effectively often starts with honing your active listening skills. This technique goes beyond simply hearing words; its about fully engaging with the speaker to grasp their message completely before crafting a thoughtful response. Active listening fosters a sense of understanding and respect between all involved, making each person feel valued and heard.Key strategies to enhance your active listening include:Give your full attentionShow engagement with body languageAvoid interrupting each otherReflect and rephraseAsk open-ended questionsAcknowledge each others emotionsOffer thoughtful feedbackResist the temptation to judgeBe patient6. Avoid Taking SidesNavigating family drama often involves steering clear of taking sides. By maintaining neutrality, you foster mutual respect and cultivate a balanced atmosphere. While its natural to want to support a loved one or champion a cause close to your heart, aligning too strongly with one side can intensify conflicts and deepen divisions. Remember, promoting unity often means resisting the urge to pick a side.Taking sides will naturally lead to someone being upset with us. But, playing the mediator allows everyone, including ourselves, to see a gray area that fosters mental flexibility. Surrendering to the idea that we have to have a definitive answer makes the outcome significantly more realistic. Talkspace therapist Dr. Meaghan Rice, PsyD, LPCConsider the following tips to remain neutral:Listening to both sidesEncouraging open dialogue and honest communicationFocusing on solutions instead of blameEmpathizing with both sidesRecognizing your own biases that might influence your perspective7. Focus on Solutions, Not ProblemsShifting focus from the problem to the solution isnt just about being positiveits about creating a path forward that fosters healing and constructive change.Encourage your family to embrace a solution-oriented mindset and move beyond the issues by:Identifying the main issue: Identify the root cause of the conflict. Understanding the core issue is the first step in finding an effective solution.Using a collaborative mindset: Encourage family members to work together to find solutions.Focusing on the future: Redirect energy and focus on the future instead of rehashing the past. Try asking questions like how can we move forward? Or what can we do differently? Staying positive: Keeping a positive and constructive attitude can build momentum as you focus on improving the situation.Celebrating progress: Take the time to acknowledge progress and recognize even small victories. This can boost morale and keep people committed to finding solutions.8. Seek Mediation or CounselingIf family drama continues to be a challenge, consider exploring external support options to help you learn how to deal with family drama. Research shows that meditation and counseling can effectively foster healthier relationships. Family counselingEngaging in family counseling could provide you with strategies to better navigate and manage difficult or broken family dynamics by:Offering a safe space for communication: Give everyone a place to express their feelings without fearing judgment.Identifying underlying issues you might not know: Therapists can uncover root causes you dont even know exist.Teaching effective and productive communication skills: A significant benefit of therapy is learning to communicate more effectively.Learning how to use problem-solving strategies: Therapy can help families develop collaborative problem-solving strategies for working together.Individual therapy While family counseling addresses collective concerns, individual therapy focuses on personal well-being, making it a valuable complement. It allows for deep, personal exploration and healing that might be overlooked in group settings. Individual therapy can help you effectively manage family drama by:Offering personal support: Youll get personal space to evaluate family dramas emotional impact on you.Enhancing self-awareness: Therapy can help you identify behavior patterns contributing to unhealthy family dynamics.Teaching you stress management techniques: Get the tools you need to manage stress and anxiety in healthy ways.Building emotional resilience: Therapy can help you develop your emotional resilience so you can handle the family drama better.9. Take Time for Self CareSelf-care is crucial during times of emotional and mental stress. Prioritizing your well-being will help you recharge so you can manage stress and conflict without letting it get the best of you.To incorporate self care into your daily routine, you can:Incorporate physical activity: Exercise is a powerful stress reliever that can improve mood and energy.Maintain a healthy sleep schedule: Quality sleep is critical for emotional regulation and overall health. Establishing a healthy sleep routine can improve your patience and ability to cope with stress.Eat a healthy diet: Nutrition significantly affects how you feel physically and mentally. Eat a rich and balanced diet and stay hydrated.10. Reflect on Personal Contributions to ConflictAnytime youre dealing with conflict, its essential to reflect on what role you might have played. Thats not only a critical step toward finding resolution; its also a sign of personal growth. Reflecting on your part in a conflict can help you recognize patterns of behavior that might be unhealthy or unhelpful so you can change them. To assess what role youre playing in family conflict, you can:Practice self-awarenessAcknowledge your emotionsThink about how you communicateConsider your past experiences and determine if youre bringing unresolved issues into the presentAsk others for feedbackLook for thought or behavior patterns that might be disruptiveTake responsibility for your actionsSet goals for self-improvementFind Support for Family Drama with Talkspace CounselingLearning how to deal with family drama can be overwhelming and challenging to navigate alone. Getting professional help can make a huge difference in how quickly you can find a peaceful resolution. Online therapy is a convenient and effective way to get help from the comfort of your home. Licensed Talkspace therapists and mental health professionals can help you and your family resolve conflicts and improve your relationships.Talkspace offers a flexible, affordable solution so you can take steps to ensure everyone in your family feels heard and respected. Start online therapy today to work on family conflict issues.Sources:Cleak H, Schofield M, Bickerdike A. Efficacy of family mediation and the role of family violence: study protocol. BMC Public Health. 2014;14(1). doi:10.1186/1471-2458-14-57. https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-14-57. Accessed May 21, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.