Anxiety is a natural reaction to stress.  It is your body's physical and emotional reactions to situations in which you are uncomfortable, like taking an examination or a job interview.  However when it becomes persistent or overwhelming, it is time to seek professional help.

Counselor
A licensed professional counselor is a masters level professional trained specifically for talk therapy.  They will experience a significant amount of book learning, followed by a clinical practicum.  Many will develop advanced techniques in specialized types of therapy.
 
Psychologist
A psychologist is a licensed professional at the doctorate level that provides counseling and advanced testing.  Testing can be extensive and quite specialized.  Some perform educational evaluations or neuropsychological evaluations.  Individual testing for IQ and personality issues can also be performed.  Most states do not allow psychologists to prescribe medications, including Texas.
 
Psychiatrist
A psychiatrist is a medical doctor whose specialty is in mental illnesses.  This is a licensed professional that can provide  counseling as well as prescribe medications.  Psychiatrists complete a bachelors degree, followed by 4 years of medical school, and then at least 4 additional years specializing in psychiatry.  This is the most extensive level of training regarding medications that treat mental illness.
  
Good preparation is key to any visit with a mental health professional.  Take the time to make a list of how you feel especially if you can identify triggers.  List how long you have felt this way.  Include a list of questions you have.  How is this issue effecting your life at work, home, personal relationships, social situations, etc.  Include a list of all medications you are taking including over the counter, dosages and when they are taken (like twice, morning and night).
 
Make a separate list of things you consume that are not medication related.  This includes coffee or other caffeinated drinks, tobacco including vaping, alcohol, illicit drugs even recreationally, and any foods that contain large amounts of anything like sugar or salt.
 
There are a number of disorders that can be identified and treated:

• General – This is when you feel anxious or stressed for no real reason.
• Panic – This is a sudden, intense reaction that can include a rapid heartbeat, sweating, or difficulty breathing.
• Social Anxiety – This is when you have difficulty when in common social situations including meetings, parties, or other, even small, gatherings.  It usually includes a feeling of inadequacy or not fitting in.
• Medication – Withdrawal from some medications or illegal drugs can be a source of extreme anxiety.

 
There are other disorders that can be diagnosed and treated.  Some of them are more specific to children like separation anxiety or mutism.  Seeking help from a qualified, licensed professional can be the answer to the problems.  You do not need to live your life in a consistently anxious state.  Seek the help you need today.
 

​Emotional Intelligence can be learned and developed through the application of specific strategies. 

• Reactions – How do you react to other people?  Think about your biases (we all have them).  Do you prejudge before you have all the information?  When you try to empathize, put yourself in their position.  You may be more able to accept their ideas and actions.
• Work – While it is nice to be humble about your accomplishments, you can still be confident in your ability to continue to produce good output in quality and speed.  Your confidence will reflect your ability to continue.  There is no need to brag.  Be sure to give credit to others when due; if it was a team effort, name them.
• Weaknesses – Everyone has downsides.  Recognize them in yourself.  If it is something you can change, do.  If not simply admit you are not perfect.
• Stress – Everyone deals with stress in their own ways.  Sometimes we get angry or blame others.  Sometimes it is no one's fault; it just happens.  Attempting to stay as calm as possible is a benefit to all around you.
• Responsibility – Assuming responsibility for your own actions is a sign of maturity.  If you have wronged someone, apologize honestly. 
• Actions – Think through your actions, especially those that will affect others.  If you follow the “golden rule,” you will make the best decision.

 
People who understand themselves have a high degree of emotional intelligence.  The more realistic we are about ourselves, strengths and weaknesses, the better we are able to empathize and manage our relationships with other people.  
 
Employers are paying more attention to EQ in their hiring and promotions.  They are seeking people who are:

• Self Aware – They are willing to be honest with themselves and work on target areas to improve.  It is important to recognize limitations and where we can best help others.
• Self Regulated – These people have great impulse control.  They have emotions but don't let them get out of control.  They think through a situation, especially a difficult one, to make the best decision possible.  They are comfortable with change; they have integrity; they are able to say no when appropriate.
• Motivated – They can see the big picture.  They are not concerned with immediate success but can recognize the long game and wait for results.  They are productive and enjoy a challenge.
• Empathetic – They are able to understand the feelings of others and act appropriately.  They are good listeners.
• Socially Active – They are easy to talk with and have good manners and ability to fit into different types of groups.  They have successful relationships with others in many different walks of life.

 
If you are interested in becoming more successful especially in business relationships, perhaps you should consider improving your EQ.  It will take some work but will be worth it in the long run for both your employment status and for your own well being.
Your therapist or psychiatrist can also give you tips on how to develop these skills for daily use. 

Mental health issues effect each one of us, every day.  Simple anxiety can escalate and systemic problems like schizophrenia are real illnesses just like a broken bone or cancer. 
 
By becoming aware of mental health issues you can develop a knowledge of the various factors involved in taking care of one's mental health.  Unfortunately there is still a significant stigma attached to mental health issues and diseases.  Awareness campaigns focus on productive discussions and acceptance of the reality of mental illnesses and how we can raise awareness and support those suffering from them.
 
There are a number of ways to get involved in mental health awareness:

• Discuss mental health openly-  Sharing information on social media or through conversations is important. Just be sure the information you are sharing is based on real medical evidence and not common myths or stereotypes. 
• Tools – There are other online blogs, screening tools, and telehealth services that offer anonymity and help others recognize symptoms as needing treatment.  Speaking about it at other wellness-oriented facilities like gyms could provide someone the impetus needed to get help.  Libraries or other public forums offer information about how to access resources in the community.
• Support Advocacy – MHA and NAMI offer help lines and support for mental health issues. Through financial and volunteer efforts you can support these and other programs.  Encourage others to do the same.  Use social media like Facebook and LinkedIn to make others aware of the availability of help and to encourage mental health awareness.
• Be a Friend – If possible, support any of your friends and acquaintances who you believe are having difficulty with mental health issues.  This includes those who are grieving, lonely or feeling lost.  Sometimes a friendly ear is all that is necessary.  Hearing others speak honestly about their problems can help them feel heard and respected.
• Self Care – Take care of your own mental health.  Talk to your psychiatrist or counselor and read about new techniques and programs.  Practice wellness and participate in programs.  Take your mental health as seriously as you do your physical well being.
• Legislative – In Congress there are pending changes to Medicaid and behavioral health funding.  Protecting funding and support for these issues is critical to continued services for many thousands of Americans.  Contact your legislative representatives and let them know how you feel about this problem and how their actions can help reduce the number of people suffering.

 
May is mental health month.  Celebrate it by spreading the word about the services available and how good mental health is important.  Don't restrict your work to a single month.  Continue the fight throughout the year to help others in need.
 

Benzodiazepines, often referred to as benzos, is an anxiolytic made for treating anxiety, insomnia, and seizures. They are a commonly prescribed class of medications with brand names such as Klonopin, Valium, and Xanax.
 
While they help treat various conditions, benzodiazepines are potentially addictive, and some patients will develop a tolerance to them over time.  There are benzodiazepine withdrawal symptoms that occur if one were to suddenly stop taking the medication after being on them for an extensive period of time. Doctors do not recommend quitting such medications "cold turkey", as this can cause serious withdrawal symptoms, which varies in severity.
 
Usually, the withdrawal symptoms begin within 24 hours of quitting the medication, and it can last days to weeks.
 
Benzodiazepine Withdrawal Symptoms
As mentioned, benzodiazepines are part of a group of medications known as nervous system anxiolytics treating anxiety and sleep disorders. The common types include alprazolam, clonazepam, diazepam, and lorazepam.
 
They are potentially habit-forming easily which can result in physical dependence. If you are looking to quit taking a benzodiazepine medication, it should be under the guidance of your healthcare professional.  Your psychiatrist will help you wean off slowly and with proper coping strategies, among other tools for a comfortable withdrawal process.
 
There isn’t an exact guide to the symptoms, timeline, and the severity of withdrawal, as individuals have different experiences, depending on factors like:

• Duration of taking the medication
• The dosage
• If the prescription were misused
• The mental health condition
• If there are other drugs taken simultaneously
• Misusing alcohol or other drugs 

 
Common symptoms include:

• Physical aches or pains that can be uncomfortable or severe
• Abnormal sensations, like feeling there are bugs crawling on one’s skin
• Hyperventilation
• Muscle spasm
• Sweating
• Anorexia or weight loss
• Anxiety or panic attacks
• Hypersensitivity
• Depression
• Difficulty in concentration
• Nausea and/or vomiting
• Insomnia
• Hallucinations, delusions, or the detachment from reality
• Grand mal seizures
• Cravings for benzos or other drugs for sedation, which may lead to relapse

 
While there isn’t a definitive guide for everyone, there are 3 possible phases for withdrawals, having only an estimated timeline. Again, those taking benzodiazepines need to do so under the guidance of their healthcare professional and should never stop them right away, especially when they do not consult a professional or develop a plan.
 
Here are the following withdrawal symptom phases:
 
Early or Immediate Withdrawal
The early withdrawal, also called rebound symptoms, shortly occur after one stops taking benzodiazepines. The symptoms depend on the drug's half-life. For instance, the symptoms of short-acting medications like Xanax would come quicker compared to long-acting medications like Valium.
 
During this stage, one may experience symptoms of the condition the medication was treating starting to come back, even worsening without benzodiazepines.
 
Acute Withdrawal
Acute withdrawal will happen after experiencing immediate withdrawal symptoms, usually within a few days. The symptoms can last multiple days, sometimes much longer.
 
Most symptoms will occur during this interval.  Generally people report this period being the most difficult.
 
Protracted Withdrawal
While most symptoms would subside after acute withdrawal, there may be lingering side effects.
 
The British Journal of Clinical Pharmacology found that about 10-25% of those who use benzodiazepines for extended periods would experience withdrawal symptoms that can last for over a year. The protracted withdrawal symptoms are also known as post-acute withdrawal symptoms, including the following:

• Anxiety
• Depression
• Insomnia
• Loss of sex drive
• Mood swings
• Poor concentration

 
All of these symptoms may effect one’s quality of life, appearing without any warning and causing distress. Therapy and counseling, or even other medications, can help manage such symptoms.
 
There are coping strategies and medications used for the withdrawal from benzodiazepines, under the guidance of your addiction physician to come up with a treatment plan. That way the symptoms are monitored and their severity will be managed and minimized.
 
If you or a loved one plans to quit their prescribed dosage of benzodiazepines, do speak with your healthcare provider to find out if this is the right choice and how to go about it. 

Stress is all around us.  It is at work, at home, socially, and many other places.  Managing the stress is difficult but in order for you to continue to perform at your best, there are ways to cope.
 
Problem and Emotion
There are two primary coping skills, problem-based and emotion-based.  Problem-based is situational like when you need to end a relationship or change jobs or deal with household repairs.  Emotion-based is when you need to deal with your feelings.  A good example is the loss of a loved one.  You cannot change the situation, you need to find ways to process your own emotions.
 
Sometimes you need both skills.  If so, talk to your counselor about which may be best targeted first.  For example, if you are upset about a bad performance review, it would be best to not speak until you have had time to calm down and process the information.  If the review was accurate, how can you change your behavior or skills to improve.
 
Skills
Some coping techniques can include:

• Asking for help from a friend or professional.  For a career-oriented stressor, there are employment counselors at community colleges or major universities.  For serious safety issues there are women's shelters.  Religious organizations offer volunteers to advise or suggest options.
• List.  Create a list of tasks that can help.  Then review the list to see which are doable and prioritize your actions.  Then work the plan.
• Boundaries.  If someone makes you feel inferior, limit your time with them.  See them in social situations where you can move around, if at all possible.
• Time management.  Not every call or email requires an immediate response.  Group return calls to use your time more effectively.  For children, except for emergency situations, give them specific times twice a day (like 10 a.m. and 2 p.m.) when they can call and make it a coordinated call.  Each child will get a chance to speak and offer their side of the situation or make a request.

 
What to Avoid
There are a number of strategies that have gained popularity but may actually be detrimental to your health and should be avoided:

• Alcohol and Drugs – Substances won't resolve your issues; they only mask the problems for a period of time.  In fact “self medicating” may actually create worse or larger problems.
• Stress Eating – Over eating or too much unhealthy food can lead to disorders.  The same is true with restricting or failing to eat. 
• Over Sleeping – This is another temporary escape if you sleep too much.  A solid 7 to 9 hours a night is appropriate.
• Retail Therapy – Shopping is another gateway resolution that can backfire and leave you in a worse position.

 
Most of these suggestions are reactions.  You should also develop some proactive strategies.  An example with weight loss when you have an upcoming holiday is that you need to decide how you will avoid overeating.  The bottom line is to find what works for you.  A counselor or therapist can help significantly.

When someone you care for suffers from mental health issues like PTSD (post-traumatic stress disorder), it can become overwhelming for you as well. Thankfully there are effective treatment options available for PTSD.  You may be wondering how to help someone with PTSD? Your actions can definitely help your loved one overcome symptoms of PTSD and live a happy and healthy life. 
​

It is very common for patients with PTSD to withdraw from social life. They might feel ashamed and prefer to avoid being a burden on others.

It is important for you to respect the emotional and physical boundaries set by the effected individual. Your care and support can definitely help him/her overcome negative feelings of grief, helplessness, and despair but it is also important to not overwhelm them. 

You can encourage the person to pursue hobbies, seek out friends, and participate in activities that he/she likes such as singing, swimming, and rock climbing. This would enable the patient to forget the traumatic event by diverting his/her mind to pleasant activities
​

Never push a patient with PTSD to talk. You should, instead, be ready to listen without judgments and expectations. 

Make it clear to your loved one that you care and are interested in listening to his/her experience.  It is the act of listening that would be helpful to your loved one. Don't be quick to offer advice.
​

A traumatic event may alter the way your loved one sees the world. It might make the world seem like a frightening and dangerous place for that person. It may also damage his/her ability to trust others. 

Rebuilding trust can instill a sense of security, in such cases, and contribute to faster recovery.  You can express your commitment to your loved one to help him/her feel secure. Creating a predictable routine can also help to restore a sense of security and stability to patients with PTSD and help them regain their confidence.
​

Any trigger including a person, thing, place, or situation which reminds the patient of the trauma could set off the symptoms of PTSD.  Sometimes, the triggers are obvious. In some cases, it might take you time to identify the triggers.

Careful observation of the pattern of symptoms would help to identify the possible triggers. Identifying such triggers and avoiding them can help the patient prevent outbursts of negative emotions and support recovery. 

Common PTSD triggers include: 

• People, locations, and things that recall the unpleasant memories
• The sight, sound, or smell associated with the traumatic event
• Significant times and dates, such as anniversaries 
• Media coverage about the traumatic event 

Trying to remain calm and composed during an emotional outburst and communicating to the patient that he/she is “safe” would help the situation from escalating.

Conclusion
It takes time for a person with PTSD to overcome the difficult emotions brought about by the traumatic experience. However, continuous support and care by loved ones can help him or her get rid of the symptoms and live a happy and normal life. 
​
Seeking appropriate treatment including medications and counseling, when necessary, are also critical when helping your loved one recover faster. 

Cocaine is a very addictive drug, a stimulant, which increases one's alertness, attention, and energy while having a myriad of  side effects. It comes from the coca plant, native to South America, having other names such as coke, crack, rock, snow, among others, coming in different forms, including a fine, white powder or solid rock crystal.  It is illegal in the United States
​

There are different ways to take cocaine. One can snort the fine, white powder into their nose, rubbing it into the gums, or dissolving it in water to inject the liquid using a needle.  Other times, the rock crystal is heated to breathe the smoke.

After inhaling or consuming cocaine, the drug will then send very high levels of dopamine, which is a natural chemical messenger in the body, into the parts of your brain controlling your pleasure. This is what would cause intense feelings of alertness and energy, also known as feeling high. 

Cocaine effects people differently. Some report feeling a high, such as feelings of intense euphoria. Others report feeling anxiety or pain, even experiencing hallucinations. 

Either way, the buildup of dopamine is the reason why people misuse cocaine to the point of abuse and/or dependence. The body is wired to fulfill the craving for that dopamine. Cocaine changes the neurochemistry, which leads to a substance use disorder. Satisfying this craving only increases the risk of the long term effects of cocaine abuse. That is why cocaine is very addictive and illegal.

So while you might think the higher levels of dopamine is a great feeling, this is only a short-term effect. The "high" feeling is intense yet short-lived, and once you are "back to normal", you may end up feeling the exact opposite. One may experience intense depression, lack of sleep and appetite, increased heart rate, convulsions, and muscle spasms. 

Cocaine users might also feel angry, anxious, hostile, and/or paranoid, even when they aren't using the drug at that time. It leaves them wanting more of the drug as an attempt to evade such negative feelings and emotions
​

• Permanent damage to heart and brain blood vessels
• Organ damage, including the kidney, liver, and lungs
• High blood pressure, increasing the chances of heart problems
• Respiratory failure if cocaine was smoked
• Destruction of nose tissue if cocaine was sniffed
• Infectious diseases and/or abscesses if cocaine was injected
• Weight loss and malnutrition
• Tooth decay
• Sexual problems and infertility
• Experiencing hallucination, delirium, depression, or psychosis
• Cocaine dependence and addiction even after taking it once

This is just the start to list all of the side effects. Continual usage and increasing to higher doses of cocaine can lead to a cocaine overdose, heart attack or other life-threatening medical emergencies. If you or someone know you exhibits these side effects and are high dose cocaine users, they should seek treatment immediately.

Wrapping It Up
Cocaine has very serious side effects, especially when taking it in large amounts and for a long time. It may even cause death from overdosing on the drug.

If you or someone you know struggles with a cocaine addiction, then do reach out to a medical professional for help and intervention immediately.

Anxiety is a normal emotion we all experience occasionally; may it be due to stress at work or fear of certain things and situations. Even the calmest and most relaxed people know what it feels like to be anxious, nervous, or worried in moments when they are taken away from their comfort zone.
 
Unfortunately, anxiety it isn’t always a routine emotion, with over 40 million adults in the United States suffering from debilitating anxiety or other forms of anxiety disorders. Not only can this be painful and uncomfortable, but it can also affect one’s way of living.
 
Here are things you need to know about how your debilitating anxiety can be treated:
 
1.Relaxation Techniques and Other Therapies
 
There are relaxation techniques one can follow on their own with the guidance of a therapist or psychiatrist to treat anxiety and recover from triggers and attacks, including:

• Yoga to help calm the mind and reduce stress
• A guided meditation that utilizes imagery and suggestion with audio tracks, so the patient is on a journey to feel deeply relaxed
• Art therapy, including drawing, painting, or sketching to express negative feelings
• Deep breathing techniques to increase mindfulness
• Mindfulness training to help reduce the distracting or disturbing thoughts, acknowledging the moment and senses, accepting the experience without further negativity
• Massage therapy can relieve stress by manipulating one’s soft muscle tissue, releasing toxins while increasing blood flow
• Aromatherapy offers various health benefits and is known to help with relaxation and reduce anxiety
• Aerobic therapy helps bodies produce serotonin and dopamine, along with release endorphins to help with stress

 
2.Cognitive-Behavioral Therapy
 
This is a common form of therapy that involves practice and homework. It involves various strategies to change the response to triggers and any underlying causes of negative emotions.
 
Furthermore, it helps in identifying possible triggers, thoughts, or related actions that cause anxiety attacks. Through identifying triggers, it can help patients avoid them or work through finding ways to change negative thoughts and perspective towards the trigger.
 
CBT also includes learning coping skills and relaxation techniques to manage the severe symptoms of anxiety. See your psychiatrist or counselor for help with CBT.
 
3.Exposure through Forms of Talk Therapy
 
This type of treatment is sometimes recommended for trauma-related anxiety or phobias, which will guide patients to discuss the trauma or fear, working through it slowly. Through thinking, discussing, and feeling emotions towards the anxiety-provoking subject, or prolonged exposure to the subject can help dissipate the negative response towards it gradually.
 
 
4.Medication
 
There are medications that your doctor may prescribe to treat anxiety or panic disorders. Such medications include:

• Benzodiazepines for short-term use
• SSRI or SNRI antidepressants, either for long-term use or situational events

 
 
When one’s response to anxiety becomes excessive, it may become debilitating, affecting one’s relationships, work, and ability to function when paralyzed in fear. It can also cause physical symptoms, such as insomnia, agitation, chronic pain, or weight changes.
 
If you believe you or a loved one has debilitating anxiety, do have it checked by a medical professional for treatment. Some tools can help one recover from such anxiety disorders, and the earlier it is treated, the better.

You’ve probably felt it before- the flutter in your stomach when you’re about to speak in front of a crowd, talking with a crush, or facing a huge fear. However, the discomfort and ‘butterflies’ in your stomach can feel much worse, to the point it’s painful and can lead to gastrointestinal issues.
 
This is what we call a ‘nervous stomach’, which is one of the many prime examples of how our emotions can affect our bodies, physically. But what does a nervous stomach mean and how can we get rid of it?
 
We'll be tackling the causes, symptoms, and treatment for the nervous stomach.
 
Causes and Symptoms of a Nervous Stomach
Our gastrointestinal systems have their own nervous systems, known as the enteric nervous system. The nerve endings in our stomach respond to stress hormones that are transmitted from our brains, a part of the flight-or-fight response we have. This response causes our stress hormones to signal our stomachs to slow down, which helps more blood to pump in our hearts, lungs, and muscles.
 
High-stress levels can trigger the flight-or-fight response, causing our stomach to 'act up'. Stress levels and triggers vary from person to person, though common triggers include:

• Fear or upcoming events that trigger nervousness
• Financial issues
• Relationship or family issues
• Changes in work or school
• Moving
• Chronic illness
• Death or loss of loved ones

 
Those with a nervous stomach can give people ‘butterflies’, which is a normal and mild feeling. Sometimes, it can go as far as making the person feel like they want to vomit.
 
Other times, the symptoms can get worse, mirroring the symptoms of gastrointestinal disorders. Here are symptoms associated with a nervous stomach:

• Bloating
• Gas
• Nausea
• Diarrhea
• Delayed gastric emptying
• Frequent flatulence
• Indigestion
• Fluttering or warm feeling in the pit of your stomach

 
Take note that this is different from irritable bowel syndrome, gastroenteritis, Crohn’s disease, or ulcerative colitis. If you experience other symptoms related to the mentioned disorders, do have it checked with a doctor for immediate treatment.
 
What You Can Do About It
The first thing you should do to treat the nervous stomach is to identify your stress triggers, which can help you know how to address them and reduce the symptoms. It’s also best to have it checked with your doctor to rule out any gastrointestinal disorders.
 
Treatments for the nervous stomach include:

• Seeking professional treatment and therapy to reduce stress
• Medication for anxiety and depression
• Meditation and other stress-relieving techniques, such as breathing exercises or repeating a mantra
• Other stress-relieving activities like journaling, reading, exercising, talking to loved ones, or even listening to music
• Taking frequent breaks from work or school, if these are the main triggers of stress hormones. This can prevent the nervous stomach
• Avoiding food that can worsen an already upset nervous stomach, such as caffeinated beverages, dairy products, among others
• Using natural remedies such as ginger teas, supplements, or essential oils

 
Wrapping It Up
Having a nervous stomach can be quite painful and uncomfortable, leading to long-term issues. However, when you are more knowledgeable on its causes and identify the triggers, you can control the symptoms and reduce any pain felt when anxious or stressed. It all boils down to being aware of your emotions and performing exercises to control the negativity.
 
Take this information in mind and start learning more on how to keep your mental and physical health in check! Good luck and stay healthy.
 
For those who have questions or want to share their experiences with the nervous stomach, let us know what you think in the comments section below. Your thoughts are much appreciated!