Intrusive thoughts: Why we have them, and how to take away their power
My understanding is that it’s a frequency thing.
Everything has a frequency (thoughts, feelings, maladies/illnesses and normal wellness, etc.). So, when you shift the frequency of the thought/belief, feeling, or physicality, one
can heal it. HOWEVER, this doesn’t negate the responsibility of the person being healed because if they don’t make any changes (consciously choosing their thoughts and beliefs, consciously choosing their feelings and responses, and consciously choosing to make any necessary dietary or lifestyle changes), they will shift back to being exactly as they were prior to the healing. This aspect is frequently forgotten and ignored. This is why I am also a life coach so that we can work on the thought/belief/feeling/behavior that manifests their current issues so that the changes are permanent. ~ JENNIFER PASSAVANT – Search (bing.com)
Anxiety isn’t all bad, though. It makes you aware of danger, motivates you to stay organized and prepared, and helps you calculate risks. Still, when anxiety becomes
a daily recurrence, it’s time to act before it snowballs. Unchecked anxiety may greatly impact your quality of life. Take control by trying out the ideas below.
One must remember as we get older… our life dies around us. If one lives long enough. You have lost everyone around you(parents, siblings, some children and there you are feeling that sense of loss. That’s enough within yourself to lose your memory about your life. In some instances you lose every memory about your life and others trying to convince you …you have dementia.
What is anxiety?
Anxiety is your body’s natural response to stress. It’s a feeling of fear or worry
that could be caused by a combination of factors that researchers believe range
from genetics to environmental to brain chemistry.
Some common symptoms of anxiety include:
increased heart rate
rapid breathing
restlessness
trouble concentrating
However, it’s important to note that anxiety can present itself in different ways for different people. While one person may experience a butterfly feeling in their stomach, another might have panic attacks, nightmares, or painful thoughts. With that being said, there’s a difference between everyday anxiety and anxiety disorders. Feeling anxious about something new or stressful is one thing, but when it gets to an uncontrollable or excessive point and starts to affect your quality of life, it could be a disorder.
Some anxiety disorders include:
panic disorder
post-traumatic stress disorder (PTSD)
obsessive-compulsive disorder (OCD)
separation anxiety
illness anxiety
phobia
generalized anxiety disorder (GAD)
social anxiety disorder
How can I treat anxiety?
Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy (CBT), which helps provide people with tools to cope with anxiety when it occurs.
There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the
most severe symptoms.
If you’re looking to go a more natural route, though, there are little and big ways you can help combat anxiety. You can make adjustments to habits, like exercise, sleep, and diet.
You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, there’s a natural way to help reduce anxiety for everyone.
If your loved one is beginning to show signs of anxiety, the first thing you should do is try to calm him down. Sometimes simple distraction could be enough to reduce anxiety and keep him calm. Try discussing something other than their illness or symptoms — perhaps the latest ball game or celebrity gossip.
Simple interventions that can be done at home to help with anxiety include:2
Distraction: Be careful with this, however, as patients nearing end of life will experience normal anxiety that needs to be validated and not only replaced with different thoughts.
Deep breathing: The power of mindful breathing is endless. Making the simple effort of gathering up your breath and allowing your exhalation (breathing out) to be longer than your inhalation, will increase the activity of your vagus nerve, which will help you relax.
Naming: Simple naming games—e.g., name five things you can see in the room, four things you can feel, three things you can hear, etc. These allow the patient to feel grounded in the moment, which is usually not as overwhelming as the mind can make it appear. Once we are more present, anxiety naturally dissipates.
Reassurance goes a long way
End of Life: Coping with Anxiety and Depression
By Gina Shaw
Medically Reviewed by Carol DerSarkissian, MD
People often assume that those diagnosed with a life-threatening
illness will automatically experience depression.
True, people facing a serious illness are more likely than healthy people to suffer depression or anxiety. One study of terminally ill cancer patients, for example, found that at least 17% were clinically depressed. Other research points to even higher numbers of people with terminal illness meeting the criteria for major depression.
Experts point out that it’s perfectly natural to feel scared, sad, and anxious about death and the dying process. That’s because people are facing something that they’ve never
had to deal with before. But the palliative care team can help them work through these feelings.
True clinical depression, however, goes beyond this usual sadness and anxiety.
It’s important to understand the difference between this kind of depression and the normal grieving process that occurs for everyone who faces death.
Clinical depression is often underdiagnosed, but it should be identified and treated.
Here are some of the signs that you or your loved one may be experiencing clinical depression:
You don’t feel like doing the activities you normally enjoy, even if they are things you can still physically do.
Even when you do participate in things you once enjoyed, you find that you are getting little pleasure out of them.
You have major changes in sleeping or eating habits — sleeping or eating much more,
or much less, than usual. (These symptoms can sometimes be the side effects of certain medications or treatments.)
You withdraw from your friends and family.
You think or talk seriously about suicide.
If you see these signs in a loved one, or find that you’re experiencing them yourself,
it’s important to talk with your doctor or someone else on your care team about them.
Get immediate medical help if you or a loved one is having thoughts of suicide.
Clinical depression in someone who is dying can be treated.
Antidepressant treatments work just as well in palliative care patients as in the general population. The most effective treatments for clinical depression usually combine short-term psychotherapy with antidepressant medications as needed.
Palliative care professionals point out that coping with these emotions often involves educating not only the person who’s facing the diagnosis but also the people who are caring for that person about what they can expect. A lot of anxiety and negative emotions associated with a life-threatening illness come from feeling helpless and not knowing what’s happening. The social worker and other members of the palliative care team can answer questions, work with you through talk therapy, and help you live as well as you are able for as long as you can.
Much anxiety near the end of life may stem from not talking. Both the dying person and the people around the dying person are often reluctant to talk about what is happening because of how they think doing so will affect the other. Your palliative care team can
help the family talk calmly and not be alarmist about the process, dispelling a lot of the anxiety and making it easier on everyone.
What if what you’re experiencing is grief and anxiety, not full-scale depression?
When I had severe depression it was all about changing my outlook on LIFE!!!
In this case you might not need medications for anxiety or depression,
but that doesn’t mean your care team can’t help.
10 natural remedies for anxiety
1. Stay active
Regular exercise isn’t just about physical health — it can be a huge help to your mental health, as well.
A 2013 studyTrusted Source found that people with anxiety disorders who reported a
high level of physical activity were better protected against developing anxiety symptoms.
This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious.
Getting your heart rate up also changes the brain chemistry to create
more space for anti-anxiety neurochemicals, like:
serotonin
gamma-aminobutyric acid (GABA)
brain-derived neurotrophic factor (BDNF)
endocannabinoids
According to the American Psychological Association (APA), regular exercise leads to an enhancement of concentration and willpower, which can help certain anxiety symptoms.
When it comes to what type of exercise, this is more of a personal preference.
If you’re looking to really get your heart rate up, something like a HIIT class
(high-intensity interval training) or running is your best bet.
But if you’re looking to start off with something with a little lower impact, workouts,
like Pilates and yoga, could also be just as beneficial for your mental health.
2. Steer clear of alcohol
Drinking alcohol may take the edge off at first, since it’s a natural sedative. However, researchTrusted Source suggests there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) occurring hand-in-hand.
A 2017 reviewTrusted Source that looked at 63 different studies showed
that decreasing alcohol intake can improve both anxiety and depression.
Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.
Anxiety may temporarily increase in early sobriety but can improve in the long run.
Alcohol has also been shown to disrupt your body’s natural ability to sleep by interfering with sleep homeostasis. And as we’ll later point out, a good night’s sleep is incredibly helpful when combating anxiety.
. Consider quitting smoking cigarettes
Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.
ResearchTrusted Source has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.
If you’re looking to quit, there are lots of different ways you can get started.
The Centers for Disease Control and Prevention (CDC)Trusted Source recommends finding a safe substitute for cigarettes, like toothpicks.
You can also take up habits that may distract you in order to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system who can provide everything from encouragement to distractions.
4. Limit caffeine intake
If you have chronic anxiety, caffeine is not your friend.
Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious.
Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.
Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry.
For example, a 2008 studyTrusted Source showed that caffeine increases alertness by blocking the brain chemical adenosine, which is what makes you feel tired, while at the same time triggering the release of adrenalin.
With all this being said, a moderate intake of caffeine is safe for most people.
However, if you’re looking to cut back or completely cut out caffeine, you’ll want to start by slowly reducing the amount of caffeine you drink daily.
Start replacing these drinks with water to quench the thirst. This will not only satisfy your body’s need to drink a liquid, but it will also help flush caffeine from your body and keep you hydrated.
Gradually reducing your caffeine over the course of a few weeks can help adjust the habit without the body going through withdrawal.
5. Prioritize getting a good night’s rest
Sleep has been proven time and time again to be an important part of good mental health.
Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommendsTrusted Source that adults get 7 to 9 hours of sleep every day.
You can make sleep a priority by:
only sleeping at night when you’re tired
not reading or watching television in bed
not using your phone, tablet, or computer in bed
not tossing and turning in your bed or going to another room if you can’t sleep
avoiding caffeine, large meals, and nicotine before bedtime
keeping your room dark and cool
writing down your worries before going to bed
going to sleep at the same time each night
6. Meditate and practice mindfulness
A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.
Meditation is known to relieve stress and anxiety and is a primary facet of CBT.
Research from John Hopkins suggests 30 minutes of daily meditation may alleviate
some anxiety symptoms and act as an antidepressant.
How to meditate
There are 9 popular types of meditation:
mindfulness meditation
spiritual meditation
focused meditation
movement meditation
mantra meditation
transcendental meditation
progressive relaxation
loving-kindness meditation
visualization meditation
Mindfulness meditation is generally the most popular form.
To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind. You don’t judge or become involved with them. Instead, you simply observe them and take note of any patterns.
7. Eat a balanced diet
Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament.
If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
8. Practice deep breathing
Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.
Deep breathing exercises — the deliberate process of taking slow, even, deep breaths —
can help restore normal breathing patterns and reduce anxiety.
9. Try aromatherapy
Aromatherapy is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit. Its goal is to enhance both physical and emotional health.
The essential oils created by the natural plant extracts may be inhaled directly
or added to a warm bath or diffuser. Aromatherapy is suggested to:
help you relax
help you sleep
boost mood
reduce heart rate and blood pressure
Some essential oils believed to relieve anxiety are:
bergamot
lavender
clary sage
grapefruit
ylang ylang
10. Drink chamomile tea
A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep.
A 2014 studyTrusted Source showed chamomile may also be a powerful ally against GAD. The study found people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in test scores that measure anxiety symptoms than those who were given a placebo.
Another 2005 study found that chamomile extract helped sleep-disturbed rats fall asleep. Researchers believe that the tea may function like benzodiazepine, binding to benzodiazepine receptors and having benzodiazepine-like hypnotic activity.
Interested in other resources for mental health?
Explore our evidence-driven reviews of top providers, products,
and more to support your physical and emotional well-being.
Takeaway
If you’re feeling anxious, the above ideas may help calm you down.
Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk with your doctor about your concerns.
Read this article in Spanish.
Caring for a Person With Dementia
By Eileen Beal
Medically Reviewed by Sabrina Felson, MD
IN THIS ARTICLE
The Three Stages of Dementia
Resources for Dementia Caregivers
Dementia is a progressive loss of mental function due to certain diseases that affect the brain.
The losses are substantial. Over time, all types of dementia will lead to loss of memory, loss of reasoning and judgment, personality and behavioral changes, physical decline,
and death.
But the course dementia takes can vary widely from person to person.
It’s influenced by many factors, including age and other conditions a person may have.
REMEMBER THAT DOCTORS ARE ALWAYS QUICK TO WRITE OFF A PATIENT
WITH AN ANXIETY DISORDER OR DEPRESSION WITH DEMENTIA OF ALZHEIMER
Sixty to 80 percent of U.S. dementia cases are caused by Alzheimer’s disease. That’s more than 6 million people. The next most common dementias are vascular dementia, or tiny strokes in the brain, and Lewy Body dementia where alpha-synuclein protein lodges in certain regions of the brain.
The Three Stages of Dementia
After dementia is diagnosed, it usually follows a three-stage, downward trajectory.
In mild dementia, people may have difficulty remembering words and names, learning and remembering new information, and planning and managing complicated activities such as driving. They may also be experiencing sadness, anxiety, loss of interest in once pleasurable activities, and other symptoms of major depression.
In moderate dementia, judgment, physical function, and sensory processing are typically affected. This can cause problems with personal hygiene, inappropriate language, and wandering. This stage — when your loved one is able to get around but has poor judgment — is physically and emotionally challenging for the caregiver.
“My dad went from being Mr. Nice Guy to Mr. Obsessed. And things were always
worse at night. He was energized and I was physically exhausted,” says Robert Matsuda, a Los Angeles musician who worked full-time and cared for his father with Alzheimer’s Disease for three years before recently placing him in a nursing home.
As a patient moves from mild to moderate dementia, some home modifications that may include removal of throw rugs, installation of locks and safety latches, and the addition of a commode in the bedroom often need to be made.
This is also the time when the palliative care team should be brought in to support the caregiver and help manage behaviors.
“I was anxious at first, but when they showed me how to manage my dad’s behaviors and started bringing services into our home — the nurse, the home health aide — it was like the cavalry arrived,” says Matsuda.
In severe dementia, there may be extensive memory loss, limited or no mobility, difficulty swallowing, and bowel and bladder control issues. There may be a need for around-the-clock care. At this stage, the patient may have difficulty recognizing family members and caregivers.
Caregivers experiencing high stress levels during the moderate and severe stages may also be dealing with anticipatory grief associated with a feeling of impending loss of their loved one. Talking with the palliative care team’s social worker can help caregivers understand these feelings and develop strategies for dealing with them.
Experts warn that caregivers who do not get such help may be more likely to experience a prolonged, complicated period of grief after their loved one dies.
Resources for Dementia Caregivers
There are many resources available to caregivers of a person diagnosed with dementia. The Alzheimer’s Association (800-272-3900) will refer you to your local chapter for information, resources, and their hands-on caregiver training workshops.
“I’ve been to our local association’s caregiver workshops and to their monthly support groups, too. Every time, when I leave, I’ve learned something — techniques, strategies, things like that — and that I’m not alone in this,” says George Robby who is caring for his wife with Alzheimer’s in their Chagrin Falls, Ohio, home.
Other good sources of information, assistance, and support include your local Area Agency on Aging (800-677-1116) and, for those caring for veterans, the Veterans Administration’s Caregiver Support Program (855-260-3274). Some senior care companies, including Silverado Senior Living and Home Instead Senior Care, offer programs and skill-building workshops at their facilities.
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Panic Disorder at the End-of-life
https://www.mypcnow.org › fast-fact › panic-disorder-at-the-end-of-life
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Separating “normal” death-related … Depression, anxiety, and delirium in the terminally ill patient
https://www.ncbi.nlm.nih.gov
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End-of-Life Care: Managing Common Symptoms
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