Learn What's Happening and Find Relief

Life can sometimes feel overwhelming. It happens to us all. But sometimes, that overwhelm blows up into intense fear and physical sensations like a racing heart or shortness of breath. 

These are truly terrifying experiences. 

If this happens to you, you might struggle with panic disorder. 

Luckily, it's possible to manage panic disorders. You just need the right tools and support. And that's precisely what we'll be delving into today — managing panic disorders. 

So, whether you want to understand panic disorders better for yourself or a loved one, you've come to the right place.

What Exactly is Panic Disorder?

A panic disorder is when you have repeated and unexpected panic attacks for about a month. This means your attacks seem to come out of the blue without an obvious trigger. 

It's also the persistent worry about having panic attacks or fearing their consequences, like losing control, having a heart attack, or feeling like you're "going crazy." This constant fear often leads people to change their behaviour to avoid situations where they think an attack might happen. 

General Symptoms of a Panic Attack

During a panic attack, you might experience a combination of the following:

• Pounding heart, palpitations, or accelerated heart rate
• Sweating
• Trembling or shaking
• Sensations of shortness of breath or smothering
• Feelings of choking
• Chest pain or discomfort
• Nausea or abdominal distress
• Feeling dizzy, unsteady, light-headed, or faint  
• Chills or heat sensations
• Numbness or tingling sensations (paresthesias)
• Feelings of unreality (derealization) or being detached from yourself (depersonalization)  
• Fear of losing control or "going crazy"  
• Fear of dying

Suddenly, experiencing several of these is terrifying! It frequently leads to patients believing they are experiencing a medical emergency, such as a heart attack.

Does any of these sound familiar?

Talk to Dr. Kate Hamilton.

Panic Attack vs. Panic Disorder vs. Anxiety: What's the Difference?

Panic and anxiety are all fear-related struggles. And although similar, they are not quite the same. 

Panic Attack

A panic attack is a sudden wave of overwhelming fear or discomfort that can reach its peak within just a few minutes. It can strike unexpectedly or may be triggered by certain situations.  

Many people might experience a panic attack once or twice in their lives, often during stressful times, without developing a disorder.

Panic Disorder

This involves repeated, unexpected panic attacks plus the ongoing fear and worry about having more, leading to changes in behaviour. 

The core issue becomes the fear of the attack itself.

Generalized Anxiety Disorder (GAD)

GAD involves excessive and persistent worry about many different things (work, health, or family issues) on most days for at least six months. 

While people with GAD might feel physical symptoms like restlessness or muscle tension, the anxiety is typically more constant and less intense than the sudden surge of a panic attack. 

The focus of the worry is much broader.

A Quick Anxiety vs. Panic Comparison

Feature	Panic Attack	Panic Disorder	Generalized Anxiety (GAD)
Duration	Peaks quickly (minutes)	Ongoing worry  (>1 month)	Persistent worry  (>6 months)
Onset	Sudden/Abrupt	Triggered by worry about attacks	More gradual/Pervasive
Focus of Fear/Worry	Immediate danger/dying/control	Future panic attacks & consequences	Multiple life areas (health, work)
Frequency	Can be isolated or recurrent	Recurrent, unexpected attacks	Chronic, ongoing worry

 

How to Break Out of a Panic Spell

When a panic attack strikes, it can feel all-consuming. Even with the best prevention strategies, panic attacks still happen. 

So, knowing how to cope during an attack is a must for managing panic disorders. These techniques work by calming your body's fight-or-flight response and shifting your focus away from frightening thoughts and sensations.

Here's how to cope in the moment.

Acknowledge It

It may sound paradoxical, but trying to suppress a panic episode might worsen it. Remind yourself that these feelings are uncomfortable but not dangerous, and they will pass. 

Recognize the sensations as a panic attack, not a life-threatening event. Remind yourself, "This is uncomfortable, but it's temporary and not dangerous."

Acceptance doesn't mean liking the feeling. Rather, it enables you to feel without struggling against it, which reduces intensity.

Focus on Breathing

During panic, breathing becomes rapid and shallow (hyperventilation), which worsens symptoms like dizziness and tingling. 

Here are 2 excellent and easy breathing exercises to help you relax and tell your body you are safe. 

Diaphragmatic or "Belly" Breathing

• Place one hand on your chest and the other on your belly. 
• Breathe in slowly through your nose, letting your belly expand (your chest hand should stay relatively still).
• Breathe out slowly through your mouth.

Box Breathing

• Slowly breathe in through your nose for the count of 4.
• Then, hold your breath for the count of 4.
• Slowly release your breath through your nose for a count of 4. 
• Then, hold your breath for the count of 4.
• Repeat this for a minute or so.

Use Grounding

When panic makes you feel unreal, detached, or spiralling, grounding anchors you to the present moment. 

Try the 5-4-3-2-1 technique.

• Notice 5 things you see, 
• 4 you touch, 
• 3 you hear, 
• 2 you smell, 
• 1 you taste.

Really focus on the details – the colour of the wall, the texture of your chair, the sound of traffic outside. 

Alternatively, pick one object near you and mentally describe it in detail. Think about the shape, weight, colour, purpose, etc. 

Shifting your attention away from internal fear to external, neutral information helps to quiet the scary thoughts inside.

Challenge Anxious Thoughts

Panic attacks often come with catastrophic thoughts ("I'm dying," "I'm losing control"). 

Question the reality of these thoughts. 

Ask yourself: "What's the evidence for this thought? Has this happened before? What's the most likely outcome?" 

Replacing catastrophic thoughts with more realistic ones can lessen fear.

Practical Techniques for Managing Panic Disorder 

Effectively managing panic disorder goes beyond just coping during an attack. It means building resilience and reducing the baseline anxiety that can trigger them.

Think of these strategies as ways to regulate your nervous system and create a buffer against panic.

Unfortunately, there's no "golden goose" technique. You'll have to try different things until you find the best combination for you.

Manage Stress

High-stress levels can make you more vulnerable to panic. Including regular stress-release techniques like mindfulness meditation, deep breathing exercises, yoga, or simply making time for hobbies you enjoy lowers your baseline anxiety.

Establish Routine

Having a predictable daily schedule provides a sense of structure and control. This creates something calming and stable to hold on to when you're feeling anxious or worried about unexpected panic.

Lifestyle Adjustments

Simple lifestyle adjustments can make a difference. Aim for consistent sleep schedules, eating balanced meals, and regular exercise. 

Also, limit your caffeine and alcohol intake. These substances can sometimes trigger or worsen anxiety and panic symptoms for some people.

Therapy

Therapy provides a structured and supportive space to explore and address the roots of your experiences. Unlike self-help strategies alone, working with a therapist offers personalized guidance tailored to your triggers, history, and goals.

Therapy helps to:

• Identify Patterns. Recognize early signs of panic and understand what fuels recurring episodes.
• Build Resilience. Develop tools to handle stress and uncertainty without fear of triggering an attack.
• Address Underlying Factors. Explore connections between past experiences, current stressors, and panic symptoms.

Therapy isn't about "fixing" you; you're not "broken!" It's a collaboration. Together, we create a map to reduce panic's grip on your life while boosting your coping confidence.

Step Toward Calm

If panic disorder feels overwhelming, you don't have to manage it alone. 

At Dr. Kate Hamilton, we offer evidence-based therapy, including online sessions, consulting, and training, to help you regain control.

Book a session today to start working toward a calmer tomorrow.

Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.

Understanding the Signs of Depression and Finding Your Way Forward

Sometimes, life throws us curveballs, and feeling down is a normal reaction. But how do you know when it's more than just a temporary slump? 

When those feelings linger, deepen, and start to interfere with your daily life, it might be a sign of depression. 

It's important to understand that depression is a real health condition. It's not just a bad mood. 

Recognizing its signs is the first step toward getting better.

What is Depression?

Depression isn't just feeling sad for a day or two. Nor is it a weakness or character flaw. It's also not something you can just "snap out of."

Depression is a complex and serious mood disorder.

This condition affects your emotions, thoughts, physical well-being, and how you act. Unlike fleeting sadness, depression lingers, often for weeks or months, and significantly interferes with your daily life, work, and relationships.

Depression doesn't discriminate. It can impact anyone, regardless of age or background. 

It's also more common than many realize. The percentage of Canadian adults (15 years and older) who reported major depressive episodes rose from 4.7% in 2012 to 7.6% in 2022. A major depressive episode lasts at least two weeks. 

Interestingly, when our mood stays low for a long time, it can subtly change our thoughts and choices. This sometimes also affects our focus or how we interact with others without us even realizing it. 

The good news is that support is available, and there's always hope for brighter days ahead.  

Different Shades of Depression

Depression isn't a one-size-fits-all condition. It exists on a spectrum, from mild, temporary episodes to severe, persistent forms. 

Some common types of depression include: 

• Major Depressive Disorder (MDD) is characterized by having at least five or more depression symptoms lasting two weeks or longer.
• Persistent Depressive Disorder (PDD) involves less severe but more chronic symptoms than MDD.
• Seasonal Affective Disorder (SAD) is triggered when daylight fades, like in winter, and lifts when the sun returns.
• Postpartum Depression shows up after having a baby. It's tied to hormone shifts and new-parent stress.

Understanding the different types of depression helps mental health professionals diagnose depression accurately. But, more importantly, it helps us tailor your treatment. 

Book a session today!

Recognizing the Symptoms and Signs of Depression

Knowing the common signs of depression helps us recognize them in ourselves or others. 

Typically, these signs last more than two weeks and interfere with daily life. While there are different patterns, many core symptoms overlap.  

Here's what to look out for:

Emotional Signs

• A persistent feeling of sadness, emptiness, or hopelessness that doesn't lift.  
• Feeling tearful more often than usual.  
• Increased irritability, frustration, or short temper might be more noticeable in men or teenagers.  
• Losing interest or finding no pleasure in hobbies, activities, or even connecting with loved ones.  
• Overwhelming feelings of worthlessness, excessive guilt, or constantly blaming yourself for things.  

Physical Signs

• Significant changes in sleep patterns – sleeping much more than usual (hypersomnia) or struggling with sleep (insomnia).  
• Constant fatigue, lack of energy, or feeling physically drained makes even small tasks feel exhausting.  
• Noticeable changes in appetite leading to weight loss or gain.  
• Physical discomforts like headaches, back pain, or digestive issues that don't have a clear physical cause.  

Behavioural Signs

• Pulling away from friends, family, and social gatherings.  
• Neglecting work, school, hobbies, or personal care.  
• Moving, speaking, or thinking more slowly than usual.  
• Feeling restless, agitated, or unable to sit still.  
• Sometimes, turning to alcohol or drugs as a way to cope.  

Cognitive (Thinking) Signs

• Trouble concentrating, remembering details, or making decisions.  
• A tendency towards negative thinking patterns.  
• Thoughts about death, not wanting to live, or harming oneself.

If you or someone you know are having suicidal thoughts, seek immediate help! 

• Call or text 9-8-8 anytime for suicide crisis support.
• Call 911 or go to the nearest emergency room if someone is hurt. 

Depression Treatment Strategies

Acknowledging the signs of depression is brave; don't let anyone tell you otherwise. 

Unfortunately, depression is something you have to manage; it's not something that can be "cured." However, this doesn't mean you can't live a perfectly happy and content life. 

You are in charge of your life, not your depression. 

Taking Steps Towards Feeling Better

While professional guidance is essential, simple self-care practices are a must. 

Think of these as tools in your wellness toolkit.

Get Moving 

You don't need to run a marathon! Even 10 to 15 minutes can help.

Regular, gentle exercise like a daily walk, stretching, or yoga can significantly lift your mood by releasing natural feel-good chemicals in the brain. 

Start small and find something you enjoy.  

Establish a Routine

When things feel chaotic, a predictable routine can bring a sense of stability and control. 

Set (and stick to) regular times for waking up, eating meals, and going to sleep. This structure can be surprisingly grounding.  

Practice Mindfulness and Relaxation

Techniques like deep breathing exercises, meditation, or simply spending quiet time in nature can help calm a racing mind and ease stress. 

These practices work by helping to soothe our nervous system.  

Connect with Others

Depression often makes us want to withdraw, but isolation makes things worse. 

Reach out to trusted friends or family members for support. Join a peer support group; sharing experiences with others who understand provides validation, reduces loneliness, and offers practical coping ideas.  

Nourish Your Body

Pay attention to basic needs. Aim for balanced meals, stay hydrated, and prioritize sleep hygiene. Avoid relying on alcohol or recreational drugs to manage feelings. They can worsen depression in the long run.  

Engage in Enjoyable Activities

Even if your motivation is low, schedule small activities you (used to) enjoy or find relaxing. It doesn't have to be a big thing — put time aside to listen to music, work on your hobby, or indulge in a delicious treat. 

Even small moments of joy or anticipation can help lighten your emotional load.  

You Don't Have to Go Through This Alone

Self-care is an important strategy to treat depression, but in most cases, it's not enough. 

There is nothing wrong with needing help! Reaching out for professional support is a sign of strength, not weakness. It can open the door to feeling much better sooner. 

So, what are your options?  

Talk Therapy

Often called psychotherapy or counselling, these approaches involve speaking to a trained professional to understand your feelings, thoughts, and behaviours. The goal is to learn new coping skills and gain different perspectives. 

There are many evidence-based approaches, but two common types are:

• Cognitive Behavioural Approaches (CBT) focus on how our thoughts, feelings, and actions are linked. You learn to identify and change unhelpful thinking patterns and behaviours contributing to feeling down.  
• Acceptance and Commitment Therapy (ACT) focuses on accepting complicated feelings and committing to value-driven actions.  

Prescribed Remedies

Some people also need remedies to help balance the brain's natural chemicals impacting their moods, like serotonin and norepinephrine. 

Now, not just anyone can prescribe these, so speak to your doctor or psychologist about getting a referral. 

If you decide to add medicine to your depression management strategy, remember: 

• You must work with your provider to find the best option and dosage for you. 
• Always ask about potential side effects when taking or changing your prescription. 
• NEVER just stop taking your meds without guidance. 

Finding Support

The most effective plan to beat depression is to find a combination of strategies that works for you. And then sticking to it! 

Finding your specific plan might take some time, and you'll probably need to experiment with a few things. But this is not a journey you have to fight on your own. 

At Dr. Kate Hamilton, we offer a range of services, from forensic assessments to personal online therapy for challenges, including depression, anxiety, trauma, and relationship difficulties. 

Our approach uses evidence-based strategies explicitly tailored to your unique needs and experiences.  

Taking that first step can feel daunting, but it's a powerful move toward reclaiming your well-being. 

Book your consultation today, and let's get started!

 

Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.

Find Professional Support and Daily Habits to Restore Balance

Have you ever felt like your mind is stuck replaying a terrifying moment on a loop? Or maybe you're constantly on edge, unable to truly relax, even when you know you're safe? 

These are just glimpses into the challenging reality of Post-Traumatic Stress Disorder (PTSD). This condition can cast a long, dark shadow over your life. 

But it's so much more than simply recalling a difficult event. PTSD is a recognized and complex mental health issue that can fundamentally change how you think, feel, and engage with the world around you.

Luckily, learning effective coping strategies for PTSD is a step towards healing and finding your way back to yourself.

What is PTSD?

We all experience traumatic stress when we experience something frightening or dangerous. It’s natural. 

However, if you keep on “reliving” it for more than a month, even when you are safe, and it impacts your daily life, you’re possibly dealing with Post-Traumatic Stress Disorder (PTSD).

What makes PTSD so severe is how it alters your brain and body's natural response to stress, leading to a cluster of symptoms that disrupt your daily life.

If left untreated, PTSD can have a devastating impact on your life. It can interfere with your ability to work, maintain relationships, and enjoy activities you once loved. 

Note: PTSD is not a lack of control or a sign that you are weak. 

Fortunately, there are coping strategies for PTSD that can help.

What Causes PTSD?

More research is needed to understand what causes PTSD and why some people are more at risk of developing it than others. 

Some contributing factors include:

• A family history of mental health conditions.
• Repeated and intense traumatic exposure throughout your life. 
• How your body regulates hormones and chemicals. 
• Not having a strong support system to rely on. 

Trauma comes in many forms, and what's deeply traumatic for one person might not be for another. 

Examples of experiences that can lead to PTSD:

• Directly experiencing trauma, for instance, being involved in a vehicle accident, experiencing combat, or surviving abuse.

• Witnessing a traumatic event happening to someone else, like seeing a violent crime or a serious accident.

• Learning about the sudden or violent death of a close family member or friend.

• Repeated or extreme exposure to distressing, traumatic details, like those witnessed by first responders.

• Severe and long-term burnout when you push (or are pushed) beyond your mind’s and body’s coping abilities, like working in an extremely toxic environment.

PTSD Symptoms

PTSD manifests in a range of symptoms that can disrupt your life in significant ways. These aren't just fleeting feelings. They're persistent and create ongoing challenges.

Intrusive Symptoms

This involves re-experiencing the traumatic event. You have recurrent, involuntary, and vivid memories (flashbacks) or distressing nightmares related to the trauma. 

These experiences can feel incredibly real, causing intense emotional and physical distress.

Avoidance

A strong urge to avoid anything that reminds you of the trauma is another key feature of PTSD. This means staying away from specific places, people, activities, or even thoughts and feelings connected to the event. 

While avoidance might seem helpful in the short term, it can shrink your world and hinder healing.

Negative Changes in Cognition and Mood

PTSD significantly alters your thoughts and emotions. You develop persistent negative beliefs about yourself, others, or the world. 

Feeling detached from others, losing interest in activities you once enjoyed, and struggling to experience positive emotions are also common.

Alterations in Arousal and Reactivity

PTSD puts your nervous system in a state of hyperarousal. This means you feel constantly on edge, irritable, or have difficulty concentrating. 

You’re also easily startled, have trouble sleeping, or engage in self-destructive behaviour.

How Can You Tell if You or a Loved One Might Have PTSD?

It can be tricky to pinpoint PTSD, as it shows up differently in everyone. 

However, there are some important shifts in behaviour and emotional patterns to be aware of, both in yourself and those you care about.

• Persistent Distress After Trauma. It's natural to have strong emotions after a traumatic event. But if these feelings remain intense and consistently disrupt daily life weeks or months later, it's a potential warning sign.

• Changes in Social Engagement. Have you or a loved one started withdrawing from friends, family, or activities that were once enjoyable? This social isolation is a common red flag.

• Emotional Numbing or Detachment. Some people with PTSD seem emotionally flat, distant, or have trouble connecting with their feelings and loved ones.

• Increased Anxiety or Agitation. PTSD often fuels heightened anxiety, which can manifest as restlessness, irritability, difficulty relaxing, or panic attacks.

• Sleep Disturbances. Is there a pattern of trouble falling asleep, staying asleep, sleeping too much, or recurring nightmares? Sleep problems are very common with PTSD.

• Self-Medication. In an attempt to cope, some people turn to alcohol, drugs, or other substances to numb the pain. If you notice this pattern, it's a serious cause for concern.

If you're noticing these changes, know that reaching out is a sign of strength. 

Dr. Kate Hamilton can help you explore your options and find the support you deserve, including effective coping strategies for PTSD. 

Contact us today! 

Coping Strategies for PTSD: Finding Hope and Healing

Even though PTSD brings significant challenges, healing and growth are absolutely possible. 

Many effective strategies and treatments can empower you to take back control of your life.

Can PTSD Be "Cured"?

Let's adjust our expectations around the idea of a "cure" for PTSD. 

While PTSD may not vanish entirely, its symptoms can be significantly reduced and managed, leading to a fulfilling life. 

The focus of treatment shifts from erasing traumatic memories to developing effective ways to cope with their effects. With dedication and the right support, a greater sense of well-being and resilience is within reach.

Short-Term and Long-Term Coping Strategies for PTSD

Recovery from PTSD involves a combination of approaches that address both immediate needs and foster lasting healing.

For Immediate Relief

Short-term strategies are about managing the intensity of distress in the moment. Think of these as your immediate support system.

• Relaxation techniques, like deep breathing exercises, progressive muscle relaxation, and mindfulness, can help calm your nervous system and reduce anxiety.

• Grounding exercises help you stay present and connected to your surroundings, especially during flashbacks or dissociation.

• Reaching out to trusted friends, family, or support groups provides a sense of connection and reduces feelings of isolation.

H4: For Building Resilience

Long-term strategies focus on addressing the root causes of PTSD and building a foundation for sustained well-being.

• Psychotherapy, or talk therapy, is a cornerstone of this process. It provides a safe and structured environment to process traumatic experiences, understand your emotional responses, and develop healthier coping strategies for PTSD.

• Lifestyle changes, including regular exercise, a balanced diet, and consistent sleep habits, play a crucial role in supporting both physical and mental health during recovery.

The Power of Therapy

Therapy offers a powerful path toward healing from PTSD. It's a collaborative process where we explore your experiences, understand your reactions, and develop the skills you need to manage your symptoms effectively.

A psychologist provides:

• A safe and supportive space. Therapy offers a confidential environment where you can openly discuss your thoughts and feelings without judgment.

• Expert guidance. A psychologist is trained to understand the complexities of PTSD and provide evidence-based treatment, like cognitive-behavioural therapy (CBT).

• Tools for coping. Through therapy, you'll learn practical techniques to manage anxiety, regulate emotions, and navigate challenging situations.

• A path to empowerment. Therapy helps you regain a sense of control over your life, build resilience, and develop a stronger sense of self.

You don't have to face the challenges of PTSD alone. Therapy can provide invaluable support and guidance on your journey toward healing.

Your Journey to Strength Starts Here

Living with PTSD can feel incredibly heavy, but you have an inner strength, and a path to healing is within reach. 

At Dr. Kate Hamilton, we’re committed to offering compassionate and effective support to those facing the complexities of PTSD. 

If you're seeking a safe, confidential, and collaborative space to explore your experiences and develop personalized strategies for growth, reach out.

Together, we’ll work towards a future where you feel stronger, more resilient, and more in control.

Book Your Consultation Today

Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.

Gaining Clarity on Common Signs and Successful Management Strategies

Anxiety disorders are among the most common mental health conditions we see in Canada. These disorders involve more than just occasional worry. They're characterized by persistent, excessive fear or worry that can disrupt daily life.

Understanding anxiety disorder symptoms is the first step toward finding practical support and treatment.

What Are Anxiety Disorders?

Anxiety is a natural and needed human emotion. It's the body's way of responding to stress and alerting us to potential danger. It triggers your "fight-or-flight response." Anxiety can show up as nervousness, worry, or unease.

But for some, it becomes too much.

When these feelings become excessive and persistent and interfere with your everyday life, it might be an anxiety disorder.  

Then, there are also panic attacks. A panic attack is a sudden, intense wave of fear or terror that peaks in minutes. It can cause intense physical reactions, even if there's no real danger.

Anxiety vs. Anxiety Disorder vs. Panic

	Anxiety	Anxiety Disorder	Panic
Definition	Normal reaction to stress	Persistent, excessive anxiety that impairs functioning	Sudden episode of intense fear
Intensity	Mild to moderate	Mild to severe	Intense
Duration	Temporary	Long-lasting (6+ months)	Brief (minutes)
Impact	Can be helpful	Disrupts daily life	Can be debilitating

Types of Anxiety Disorders

There are several distinct types of anxiety disorders, each with its own set of characteristics. But here is a brief look at some of the most common ones.

• Generalized Anxiety Disorder (GAD). This involves excessive and uncontrollable worry about everyday topics, events, or activities. This worry is difficult to control and is out of proportion in relation to the topic. These excessive stresses happen most days for at least 6 months.  
• Panic Disorder. People with panic disorder experience recurrent and unexpected panic attacks. These attacks have a range of physical and cognitive symptoms, like heart palpitations, nausea, sweating, chills, heat sensations, or fear of losing control or dying.  
• Social Anxiety Disorder. It's also known as social phobia. This disorder involves an intense fear of social situations where others might judge or evaluate you negatively.  
• Specific Phobias. These involve intense, irrational fears of particular objects or situations, such as heights, spiders, clowns, or flying.  
• Separation Anxiety Disorder. While often thought of as a childhood disorder, separation anxiety can persist into adulthood if left untreated. It means an excessive fear related to being apart from attachment figures.  

Remember. While Obsessive-Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD) share some similarities with anxiety disorders, they are classified separately.

Understanding Anxiety Disorder Symptoms

There are many ways in which anxiety disorder symptoms can show up, including psychological, physical, and behavioural.  

Psychological Symptoms

• Excessive and uncontrollable worry  
• Feelings of dread or impending doom  
• Irritability
• Difficulty concentrating
• Intrusive thoughts
• Fear of losing control
• Hypervigilance (feeling constantly on edge)  

Physical Symptoms

• Rapid heartbeat or palpitations  
• Shortness of breath
• Sweating
• Trembling or shaking
• Muscle tension
• Fatigue
• Sleep disturbances
• Gastrointestinal problems
• Dizziness or lightheadedness  

Behavioural Symptoms

• Avoiding situations that trigger anxiety  
• Restlessness
• Inability to relax
• Seeking constant reassurance  

What Causes Anxiety Disorders?

Anxiety disorders are not caused by any single factor but rather by a complex interplay of several factors. We often consider the following elements when diagnosing an anxiety disorder.

Biological Factors

These involve things like genes, brain chemistry, and brain structure. If someone in your family has an anxiety disorder, you're more likely to have one, too.

Chemicals in the brain called neurotransmitters play a role.

Differences in the brain's "fear centre" (amygdala) can also contribute.

Psychological Factors

Certain personality traits can make you more prone to anxiety.

How you think also matters. If you tend to expect the worst or dwell on negative thoughts, you're more likely to develop an anxiety disorder.

Childhood experiences, like trauma, can also play a role.

Environmental Factors

Stressful life events can trigger anxiety disorders. This could include losing a job, having relationship problems, or dealing with money issues.

Chronic stress, whether from work, relationships, or other sources, can also contribute.

Traumatic events, especially childhood trauma, are a big risk factor.  

Substance use and certain medical conditions can also heighten anxiety disorder symptoms.

Evidence-Based Treatments

Fortunately, there are effective treatment options for anxiety disorders. We often use a combination of methods depending on what you need.

But, generally, you can expect psychotherapy, medication, and lifestyle changes.

Psychotherapy

Therapy involves talking to a trained mental health professional. It can help you understand and manage your anxiety. Some common types of anxiety therapy include:

• Cognitive Behavioural Therapy (CBT). CBT is a leading treatment for anxiety. It helps you change negative thoughts and behaviours. For example, it teaches you to challenge worrying thoughts and face your fears.
• Exposure Therapy. This therapy is often used for phobias, panic disorders, and social anxiety. It involves gradually facing the things you fear to reduce your anxiety. 
• Acceptance and Commitment Therapy (ACT). ACT helps you accept anxious feelings instead of fighting them. It also focuses on setting goals and taking action to live a meaningful life.
• Mindfulness-Based Cognitive Therapy (MBCT). MBCT combines mindfulness and CBT. It helps you become more aware of your thoughts and feelings without judging them. This can help prevent anxiety from returning.
• Interpersonal Therapy (IPT). IPT focuses on exploring and resolving relationship problems that may contribute to your anxiety. It can help you improve your communication and social skills.
• Psychodynamic Therapy. This approach explores how past experiences and unconscious processes affect your current anxiety disorder symptoms. It aims to increase self-awareness to drive change.

Medication

In some cases, medication can be very effective, especially when combined with therapy. Common medications include antidepressants and antianxiety medications.

• Antidepressants. These medications are often prescribed for anxiety. Even though they're called antidepressants, they can help with anxiety because they impact brain chemicals that control mood.  
• Antianxiety medications. These medications can provide short-term relief from anxiety. But they can be addictive, so they're not usually used for long-term treatment.  

Remember: A qualified health professional, like a doctor or a psychiatrist, must prescribe and monitor these medications.  

Lifestyle Changes

Besides psychotherapy and medication, the best thing you can do is change your lifestyle and try different "self-help" strategies.

• Regular exercise  
• Stress management techniques
• Mindfulness and meditation  
• Healthy sleep habits  
• Support groups  

When to Seek Help

It can be hard to reach out for help sometimes, especially if you're struggling with anxiety disorder symptoms. But if you or a loved one experiences the following, it's time to ask for more support.

• Anxiety that persists for several months.  
• Anxiety disorder symptoms that interfere with your daily life, work, or relationships.  
• Avoiding everyday activities because of anxiety.  
• Relying on substances to cope with anxiety.  
• Thoughts of self-harm.

Finding Relief

Anxiety disorders can be hard to deal with, but help is available. If you recognize these signs in yourself or someone you know, please reach out.

We offer specialized support at Dr. Kate Hamilton's practice to help you understand and manage anxiety.

We also provide:

• Online Therapy. Convenient and accessible therapy from the comfort of your own home.
• Forensic Assessment. Specialized assessments for legal contexts, providing clarity and insights into complex situations. 
• Consultation and Training. We share our expertise with professionals and organizations.

If you're searching for ways to live a more balanced and fulfilling life, we are here to help.

Contact us today!

   

 

Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from the use of information provided in this post.

Understanding the Link Between Thoughts, Feelings, and Behaviours

Ever notice how feeling down sparks pessimistic thoughts and pulls you from things you enjoy? That's the core of cognitive-behavioural therapy. It shows that our thoughts, feelings, and behaviours impact each other.

Cognitive-behavioural therapy helps you understand and change these patterns to improve your mental health. By learning to identify and change unhelpful thinking patterns and behaviours, we can experience positive changes in how we feel and act.

And that's the cognitive-behavioural therapy benefit!

Let's explore it in more detail.

What's Cognitive-Behavioural Therapy All About?

Cognitive-behavioural therapy (CBT) is a practical, short-term form of psychotherapy.

It's different from some other therapies that focus on exploring past experiences. Depending on your situation, understanding the past is helpful and even needed.

However, CBT primarily focuses on what's happening in your life right now and how you can make positive changes moving forward and handle everyday challenges.

How Does Cognitive-Behavioural Therapy Work

We've stated that CBT is based on the idea that our thoughts, feelings, and behaviours are all connected. But what does this mean exactly?  

Say you're facing a work challenge and start thinking, "I'm going to fail; this isn't going to work." You then become anxious and find ways to avoid dealing with the problem. And by avoiding the project, you're weighed down by amplified guilt and pressure.

And because you're not working on the project, you're building it up in your head while sitting with the weight of the guilt and pressure.

This creates a negative cycle. Your thoughts and feelings make it harder to take action, and your lack of action reinforces your negative thoughts.  

So, what can cognitive-behavioural therapy do?

Step 1: Identify the Negative Thoughts

You learn to recognize unhelpful thought patterns that contribute to emotional distress. These include automatic, irrational, or distorted thoughts.

For instance, when you look at the project and start feeling anxious, and think, "I'm going to fail; this isn't going to work." Instead of continuing down this spiral, you notice the unhelpful thought and pause. 

This can be very difficult, especially when you start. We can get so caught up in this cycle that we sometimes don't even realize when our thoughts are negative; they seem normal.

Step 2: Challenge These Thoughts

Question your negative thoughts if they're based on facts or feelings. You'll examine the evidence for and against your thoughts and consider alternative explanations.  

For example, ask yourself:

• Is this true?
• Is it a fact or a feeling?
• How do I know this is going to fail?
• If it doesn't work, does that mean failure, or can I try something else?
• How have I handled challenging projects in the past?
• Did I fail? If so, what happened then, and what did I learn?
• Can I ask for help?

Step 3: Reframe the Negative Thoughts

Based on your thought analysis, you then change the negative thought into something more positive that doesn't weigh so heavily on you.

For instance, your new thinking could be: "This might work, but I can always change my approach if it doesn't. Making a mistake on the project does not mean failure."

Step 4: Develop Coping Mechanisms

You'll build new skills to manage difficult situations and emotions, like relaxation techniques, problem-solving skills, and stress management strategies. It might be learning to relax your body when you feel anxious or practicing assertiveness skills to communicate your needs effectively.  

The skills you'll learn will best suit you and your situation. You can't always go for a quick walk or journal a few pages.

Techniques Used in Cognitive-Behavioural Therapy

CBT is problem-solving, meaning it addresses a specific problem you're currently struggling with, helps you find a solution, and builds resilience.

Cognitive Restructuring

Identifying and changing negative or distorted thought patterns.

Exposure Therapy

Gradually confronting fears and anxieties in a safe and controlled environment. 

You'll make a list of situations that scare you (from spiders to social anxiety) and progressively expose yourself to them, starting with the least anxiety-provoking and working your way up.  

Behavioural Activation

Do activities that boost your mood and motivation. It could be scheduling fun things into your week. You might not feel like it at first, but doing this helps break the low-mood and inactivity cycle.

Journaling and Thought Records

Journalling helps you:

1. Keep track of your thoughts, feelings, and behaviours, and
2. Analyze them.

A tangible record makes it easier to notice patterns and develop fitting coping strategies. This way, you'll become more aware of your thoughts and how they impact your feelings and actions.  

Relaxation Techniques

You'll use these methods to create a space for yourself to calm your mind and body when you feel overwhelmed. It can be breathing, muscle relaxation, or mindfulness techniques; they help you manage stress and anxiety better. 

Conditions Cognitive-Behavioural Therapy Can Treat

A lot of research has been done regarding CBT, and it's shown to be incredibly effective in treating a diverse range of mental health conditions.

• Anxiety disorders (generalized anxiety disorder, panic disorder, phobias)  
• Depression  
• Addiction
• Obsessive-compulsive disorder (OCD)  
• Post-traumatic stress disorder (PTSD)
• Compulsive Sexual Behaviour (CSB) 
• Eating disorders  
• Substance use disorders
• Chronic pain  
• Insomnia  

Cognitive-Behavioural Therapy Benefits

• Short-term treatment. Most people complete CBT treatment in a relatively short period.   
• Structured and goal-oriented. CBT follows a clear structure with specific goals, which can help you stay focused and motivated.
• Practical skills. CBT teaches you practical skills and strategies that you can use in your everyday life to manage your mental health.  
• Combined with other treatments. CBT can be used along with medication or other therapies. 

Cognitive-Behavioural Therapy Limitations

• Commitment. CBT requires active participation and effort.  
• Focus on current problems. CBT focuses more on present-day challenges, which may not be suitable if you need to address past traumas or deep-seated issues.  
• Reliance on self-reporting. CBT relies on you to accurately report your thoughts and feelings. Biases, self-deceit, or limited self-awareness can influence you.  

Next Steps

The benefits of cognitive-behavioural therapy are vast.

It offers an evidence-based way to understand and manage your thoughts and behaviours, ultimately improving your mental health and overall well-being.

Take a step today towards realizing your mental health goals. With Dr. Kate Hamilton’s years of experience and current know-how, you'll be in excellent hands.

H4: Book your online consultation today. 

Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.