Social Media Effects on Mental Health

In our daily lives, feelings of anxiety and fear can surface, intermingling in ways that make them tough to distinguish. However, understanding the distinction between the two helps in managing them effectively, leading to improved emotional resilience. While both are natural and common responses to threats, they’re influenced by different triggers and operate on separate timelines. Confusion between these emotions arises because they share physical symptoms and can affect us simultaneously. In this guide, we’ll dissect the differences between the two. What is anxiety? Anxiety is a natural human response to stress, a feeling of unease or apprehension about what's to come. It’s part of the body’s flight-or-fight mechanism that helps us prepare for an immediate threat by getting us to react to the situation. Anxious feelings become a concern when they occur frequently, leaving a person in a persistent state of anxiety. We all can have feelings of anxiety, but people can also have anxiety disorders. It’s an important distinction to recognize.  Symptoms of anxiety The symptoms of anxiety can vary from person to person, but common physical and emotional indicators include: Rapid heartbeat Sweating or trembling Difficulty concentrating Restlessness or irritability Muscle tension and aches Nausea or stomach upset These physical signs are often accompanied by persistent worry and fear about everyday situations, making it more difficult for a person to function in their daily life.  Types of anxiety disorders Anxiety disorders are classified into specific types, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias. Each type has its own set of symptoms and triggers that can vary from person to person. Explore more: Anxiety Disorders — Here’s What You Should Know What is fear? Fear is also a natural emotion that is triggered by a real and present danger. Functioning as the mind and body's response to an immediate threat, fear motivates us to act in the interest of our survival and safety. It can be triggered by a scary situation, whether it's real or perceived. Symptoms of fear Similar to anxiety, fear also has physical and emotional symptoms that accompany it. These may include: Shaking or trembling Sweating Feeling dizzy or lightheaded Dry mouth or difficulty swallowing Numbness in the body Similar to anxiety, fear is a feeling we all can have, but when the fear becomes irrational, persistent, and significantly distressing, it can evolve into a phobia. Phobias are categorized as a type of anxiety disorder characterized by an intense, excessive, and persistent fear of a specific object, situation, or activity that is often out of proportion to the actual danger presented. Unlike the occasional fear that can be managed or rationalized, phobias can lead individuals to go to great lengths to avoid their source of fear, significantly impacting their daily lives and well-being. The treatment for phobias often includes therapy, particularly cognitive-behavioral therapy, which helps patients gradually build exposure to the feared object or situation in a controlled and safe manner. Understanding ‘fight or flight’ The 'fight or flight' response is the body's reaction to a sudden danger or threat. During this reaction, certain hormones like adrenaline and cortisol are released, and physical changes, such as increased heart rate and blood pressure, occur to prepare a person to either fight the oncoming threat or flee to safety. This response is a survival mechanism that has evolved over time to protect us from danger and harm. The difference between anxiety and fear Fear and anxiety share a common root in the fight-or-flight response, but there are some key differences between the two emotions: Trigger: Fear is triggered by a known or present threat, whereas anxiety can be triggered by both real and imagined future events. Physical symptoms: Both emotions can cause physical symptoms like rapid heartbeat and muscle tension, but anxiety can also lead to digestive issues, sleep problems, and fatigue when experienced long-term. Both emotions involve a range of physical and psychological symptoms that are intended to protect us. However, they can be burdensome if they persist when there is no immediate danger threatening our safety, just as they typically do with anxiety. One major difference between the two is the duration of the feeling. While it can last longer in long-term life-threatening situations, fear is typically short-lived, while anxiety can linger for prolonged periods. Physical symptoms Fear: Immediate and intense; driven by a specific circumstance. Anxiety: Persistent and long-lasting; can be triggered by vague or unknown concerns. Psychological symptoms Fear: Often leads to the need for immediate, direct action. Anxiety: Worry, and a feeling of imminent danger; vague but persistent nature. Being aware of these distinctions will help you manage anxiety or fear effectively, ensuring that responses to both known and unknown threats are appropriate and healthy. Go deeper: Understand how to describe other feelings with our free Emotion Wheel resource. Coping with anxiety and fear Understanding the differences is the first step, but knowing how to cope is where strategies become vital. Here are some of the techniques that can help you manage anxiety as well as fear: Understand your triggers: Identifying what triggers your anxieties or fears is a crucial step in learning how to manage and overcome them. Keep a trigger log, write in a journal, or seek professional help to understand the patterns and root causes. Practice mindfulness: Living in the present moment can be incredibly grounding. Techniques like meditation and controlled breathing exercises can help keep anxiety at bay by focusing on the here and now. Social connection: Opening up to friends and family about your feelings can alleviate the sense of isolation that often accompanies anxiety and fear.  Relaxation techniques: Engage in activities that relax you, such as taking a bath, reading a book, listening to calming music, or trying progressive muscle relaxation. This can help balance your overstimulated system. Exercise: Physical activity is a great way to reduce anxiety and fear. It distracts the mind and releases endorphins that can uplift your mood and energy levels. By addressing anxiety or fear with informed coping strategies, you can work towards reclaiming control and balance in your life. When to seek help Addressing these emotions early on can lead to better outcomes and long-term management, but it’s important to recognize when self-help isn’t enough. If these emotions are interfering with your daily life, it could be a sign to reach out to a mental health professional for further evaluation and help managing anxiety or your fears.  Treatment options for anxiety  Understanding the distinctions between anxiety and fear helps dispel confusion, empowering you with emotional coping strategies and tailored care plans. Several treatment options exist for anxiety disorders, ranging from therapy to medication. Some modalities can also help address phobias or extreme fears. Cognitive behavioral therapy (CBT) CBT is one of the most effective treatments for anxiety disorders. It focuses on changing patterns of thinking or behavior that lead to anxious feelings, helping individuals understand and manage their symptoms better. Dialectical behavior therapy (DBT)  This modality blends cognitive-behavioral techniques with mindfulness practices, focusing on improving emotional regulation by recognizing the triggers that lead to reactive states that can be caused by anxiety disorders. DBT could empower you to interrupt the cycle of anxiety and manage these intense emotional experiences to prevent any escalation of anxiety symptoms. Free resource: How to Soothe Anxiety with DBT Skills Medication In some cases, medication may be prescribed to help manage the symptoms of anxiety disorders. This could include anti-anxiety medication, beta blockers, or selective serotonin reuptake inhibitors (SSRIs) that can help regulate brain chemicals. It’s crucial to discuss the benefits and potential risks with a healthcare provider before pursuing medication. Exposure therapy This form of therapy involves exposing the patient to their fears or anxiety triggers in a controlled environment, helping them become desensitized and learn how to manage their reactions. It is often used to treat specific phobias. Acceptance and commitment therapy (ACT) ACT encourages individuals to accept what is beyond their control while committing to making a conscious behavior change. It's particularly effective for people trying to overcome intense fears and phobias. Remember: Treatment options are not one-size-fits-all, and what works for one person may not work for another. It's essential to work with a mental health professional to find an effective treatment plan for you based on your situation and symptoms and, if applicable, a diagnosis.  How do I know if I have anxiety? If you’re asking yourself the above and wondering if you could possibly have an anxiety disorder, Cerebral is here to help you find answers. In addition to many of our other free therapy and mental health resources, we also offer a free anxiety screener. This tool can help you make an informed decision about whether to seek help from a licensed mental health professional. A self-test can be a useful initial step if you’re looking to get a sense of the level of your anxiety symptoms. You can take a 3-minute self-test to find out where your thinking, behaviors, experiences, and sensations fall on a scale of normal to severe. Images by freepik, freepik, lookstudio, and freepik on Freepik.

The constant tides of change and unpredictability can leave many grappling with the stress that rises when we experience uncertainty. Even for the most resilient individuals, worries and fears can undermine mental well-being. Uncertainty is the breeding ground for anxiety, triggering the fight-or-flight response in the brain. But, by understanding the nature of stress and implementing targeted coping mechanisms, it’s within our power to effectively manage stress and anxiety in the face of the unknown. Let’s explore how you can do just that and build mental resilience. Uncertainty can be a significant cause of stress The human psyche has an aversion to ambiguity. We seek patterns and predictability as a basis for a sense of control in our lives. When this control is threatened or missing, our brains interpret the situation as a stressor.  Why this matters: Chronic exposure to the stress of uncertainty can lead to a variety of mental and physical health issues, including anxiety and mood disorders, distorted thinking, and even heart problems.  What you can do: Recognize that it is a significant issue that deserves your attention and care. Accepting uncertainty leads to mental resilience Acceptance doesn’t mean surrendering. It’s quite the opposite – it empowers you. Accepting that some things are beyond your control can create a sense of direction. It means you can focus on the aspects of life where you have agency and can affect concrete change. Those accomplishments can help you build a sense of confidence that can also counteract the effects of anxiety induced by uncertainty. Acceptance helps adjust your mindset towards one of resilience and adaptation. . How to cope with uncertainty and manage anxiety Navigating unknowns can feel overwhelming, but there are tried-and-true stress management methods grounded in psychological science that can guide us through uncertainty.  1. Take stock of your mental health and feelings Before you can take any action in managing anxiety, you need to understand your starting point. Keep a journal or simply note your thoughts and feelings as they arise. This simple act provides insight into thought patterns and reveals emotions that might have gone unnoticed.  Use this resource: If you’re not exactly sure how to put what you’re feeling into words, Cerebral’s free emotion wheel tool can help. Focus on what you can control to alleviate anxiety Make a list of actions within your control to help mitigate the uncertainty you're facing. These items can range from practical to conceptual, with some examples that include: Create an emergency fund Reach out to your network for help or advice Coming up with a care plan for a sick loved one Going to bed at a reasonable time Work on changing your reaction to certain triggers Recognizing your feelings in the moment  Actively working on these items will provide a sense of empowerment and help reduce stress levels. 2. Reframe your thoughts to improve mental health The cognitive restructuring technique focuses on modifying thought patterns to create a more positive and resourceful mindset. Why this is important: It's not always the situation that causes stress, but rather the thoughts we layer on top of it. Reframing your thoughts is all about finding a balanced way to view the world and the uncertainties it presents. 3. Practice mindfulness to manage stress Mindfulness is a practice of meditation that centers on being present and fully engaged with whatever you're doing at the moment, without judgment. This form of meditation is a proven method to reduce stress levels. Deep breathing can also be an effective way to relax. Check out our guide on how to do breathing exercises. How this helps: With reduced anxiety, you can significantly enhance your ability to cope with the unpredictability of life. 4. Follow a routine to counteract uncertainty Creating a stable framework for your day can be a grounding experience when everything else feels uncertain. This doesn’t mean your routine needs to be rigid, but adding set activities and wellness-building habits to your daily life will bring steadiness and balance. Why this helps: Having a general structure to your day can foster a sense of order and stability, leading to improved stress management. 5. Use therapy to improve mental resilience  When navigating challenging mental landscapes to manage anxiety, sometimes the support of a professional is the most effective tool. A therapist will guide you through the process of managing the stress caused by uncertainty in healthy ways. Consider this: If you’re already stressed and dealing with a lot, online therapy can be a convenient resource because it breaks down real-world barriers like traffic, transit delays, taking the time to get to an appointment, and working within a set office schedule. At Cerebral, we’ve made our scheduling flexible to accommodate even the busiest schedules. Whether you need to connect with a therapist during the day, in the evening, or over the weekend, we've got you covered. After all, accessing mental health resources shouldn’t also cause stress. Getting support in managing stress  No matter what the problem, it’s okay to seek help. Even if you think the issue that’s causing  uncertainty might not be seen as a big deal, your feelings are. The important thing is to approach stress management with effective stress-reducing strategies rather than detrimental coping mechanisms that can sometimes make problems worse. Managing anxiety is a skill you’ll hone over time, as change and unpredictability are inevitable parts of life that will come up again. But, with these strategies, you can transform uncertainty into an opportunity to grow, build mental resilience, and improve self-awareness. Do you feel like the guidance of a highly skilled mental health expert could help you? Learn more about how Cerebral provides convenient and affordable online therapy sessions. Images by pch.vector and lookstudio on Freepik.

In examining the many factors that can contribute to depression, it's important to recognize the influence of family history. Seeing a family member affected by depression can be concerning, and it's completely normal to wonder if you could experience or are experiencing the same. Genetics aren't the sole determinant, but they can play a role in our mental health. However, when depression runs in your family, even if you don't experience it directly, you may find yourself coping with how to handle the symptoms of someone who does. In this insightful guide, we'll explore what scientific research has to say about the genetic underpinnings of depression, how family history can influence mental health, what you can do to address the risk, and how to support family members with depression. What we know about heredity and depression Depression is a complex mental health condition affected by many factors, including genetics, circumstances, environment, and choices. We've long been aware that family history can be a significant predictor of depression, as related individuals can share both physical and psychological traits. The question is, to what extent is depression dictated by our genes? What the research says about genetic factors of depression  Empirical evidence bolsters the idea that genetics have a hand in depression:  There are higher rates of depression among identical twins compared to fraternal twins.  Adopted individuals are at an increased risk of depression if their biological parents had a history of depressive disorders, regardless of whether they were raised by these parents or not. The 5-HTT gene has variations known to be associated with an increased risk of depression when paired with specific life stressors. Is a family history of depression a predictor? The estimates for whether we inherit depression through genes vary, but they typically fall in the 30% to 40% range. So, while generics and depression can be linked, it's important to remember that your destiny isn’t solely written by your DNA. An estimated 60% to 70% of people with depression have no family history of the condition. This means genetics, while influential, are just one piece of the puzzle. The importance of other factors, such as early life experiences and one’s current environment, can’t be dismissed either. These circumstances can interact with genetic predispositions to influence the onset and severity of depression. How family history influences depression risk Understanding the role of heredity and depression risk can be empowering. Individuals may feel a shadow of inevitability from their family's mental health history, but awareness and proactive steps can buffer against this risk. Recognize the importance of environmental factors While a family's genetic makeup is significant, the environment can be equally powerful in shaping mental health outcomes. It's a classic case of nature versus nurture, where both sides play a part. Stressful life events, childhood trauma, school or work issues, relationship troubles, financial strain, and chronic illness are all environmental factors that can trigger or intensify depression. The first steps to reducing your risk of depression If you have a family history of depression, you’ll want to adopt a lifestyle that prioritizes mental well-being. Even with a genetic predisposition, you increase your resilience against the development of the condition with these simple first steps: Exercising regularly Eating a balanced diet Getting quality sleep Implementing stress management techniques  Therapy, particularly cognitive-behavioral therapy (CBT), and mindfulness-based practices have been shown to be effective for individuals at risk of depression. These practices can intervene upon the thought patterns and behaviors that contribute to depressive disorders, lessening their impact. Test it out: To get started, you can try our free CBT thought record worksheet to better understand your emotions and mental well-being, or try our guide on the basics of mindfulness. Adopting these strategies doesn't diminish the importance of seeking professional help if needed. Discussing your risk with a mental health provider can lead to a personalized plan for monitoring and addressing your mental health proactively. Managing depression when you have a family history In many cases, the best course of action may be a combination of therapy and medication, such as antidepressants or mood stabilizers. Here’s what you can do if you think you might be experiencing depression. Take preventative measures If you’re an individual with a family history of depression, being proactive about mental health and taking preventative actions like the ones below can be crucial. Build a support network. Practice self-care as you can. Set boundaries when you can. Be open to professional advice and support. Seek professional help Depression can manifest itself gradually or hit you all at once after a major life event. For those with a family history, it's important to be aware of the signs of depression like the ones below and seek help early. A change in sleep or appetite  Persistent low mood Difficulty concentrating Feelings of hopelessness Thoughts of self-harm  Need immediate help? Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're in emotional distress and need immediate support. Call 988 for the National Suicide Prevention Hotline. How to cope with depression in families While genetic factors play a role in depression, they are far from the only elements at play. However, it doesn’t mean you’re not going to be without having to deal with depression’s symptoms. To be perfectly honest, you may have to cope — or have been coping — with them in a second-hand fashion. And, just like in family matters, it isn’t something you should have to do alone. You may not find that you have someone in your circle who understands what you’re dealing with, but we can assure you that our experienced mental health professionals do. Having a licensed therapist that you can talk to about the issues or concerns you have related to a family member or loved one experiencing depression brings a level of professional understanding to the complex nature of depressive disorders. Additionally, they can offer expert guidance on how to effectively support that loved one while also addressing your own mental well-being and needs. At Cerebral, we recognize the importance of holistic care, creating a supportive space for both those experiencing depression and their families, where empathy and understanding pave the way towards healing and growth. For that reason, our plans are on a flexible and convenient month-to-month subscription, where you can address your needs as they come up.  Addressing a family history of depression The interplay between genetics, environment, and personal experiences is what really shapes our mental health. Recognizing this complexity can empower you to take control and make a profound impact on your well-being, transcending your family history. It's about understanding the cards you’ve been dealt, while also recognizing the many ways you can stack the deck in your favor. Seeking out supportive resources, engaging in self-awareness, using multimodal strategies, and being proactive in managing your mental health can lead to a fulfilling and resilient life.  Remember: you are not just your genetics; you have the ability to shape your life and your mental wellness. We’re here to help Discover what partnering with Cerebral looks like — no matter your needs — by exploring our approach to online therapy, medication management and developing personalized care plans. If you feel like you may have symptoms of depression, you can also take our free emotional assessment when you sign up. Image by freepik