You have a fear of spiders, or of flying, or of crowds. Are you just sitting there suffering? It’s time to try Exposure Therapy!

Exposure therapy is a type of Behavioral Therapy used to help the patient confront a feared situation, object, thought, or memory and dispel its power to produce fear and anxiety. It involves reliving a traumatic experience in a controlled, therapeutic environment.

The Anxiety Disorders can paralyze the sufferer with ever-mounting avoidance behaviors. While successful for the moment, avoidance just sets aside the fear and anxiety triggered by a situation. They are sure to come back, stronger than ever.

Exposure therapy has been shown to be effective with many of the Anxiety Disorders, including Social Phobia (SAD), Generalized Anxiety Disorder (GAD), panic attacks and Panic Disorder, Agoraphobia, Adult Separation Anxiety Disorder (ASAD), Post Traumatic Stress Disorder (PTSD), and specific phobias.

This is the second of a two-part series of articles on Exposure Therapy. It focuses on tips to make your Exposure Therapy successful. Today’s installment has these headings:

• Exposure Therapy: Better in real life or in imagination?
• Tips for successful Exposure Therapy experiences

Yesterday’s Part 1 describes Exposure Therapy and what goes into a typical Exposure Therapy plan:

• Exposure Therapy is based on habituation
• Exposure Therapy counteracts Anxiety Disorders’ avoidance
• Exposure Therapy is a part of Cognitive Behavioral Therapy
• Characteristics of a typical Exposure Therapy plan

Exposure Therapy: Better in real life or in imagination?

Exposure Therapy in the thoughts or imagination is more difficult

Exposure Therapy may be done in vivo (in real life) or in the thoughts or imagination. In vivo exposure is more effective than exposure using the imagination. While anxiety or other discomfort may get worse in the first few minutes of in vivo exposure, it is important to continue the experience until the discomfort has diminished.

Examples of exposure in vivo are resuming driving after being in a traumatizing accident, or returning to a now-safe location where an assault once occurred.

Exposure in imagination or in thoughts involves the person recounting traumatic memories in their mind until they lose their sting. While treating exposure in imagination is sometimes unavoidable, it is harder for you and the therapist to create an exposure plan, and more difficult for both of you to evaluate your progress. Your therapist will teach you a number of techniques for coping with the stress and fear that accompany exposing yourself to traumatic thoughts.

Your therapist will have you use several tools to guide you through the steps of your exposure plan. Some of these include keeping a journal, guided reading, or making recordings. For example, you may confront fearful thoughts by saying them aloud repeatedly, writing, reading and rewriting a biography of the events or recording them on a tape and playing them over and over until they are no longer distressing.

Tips for successful Exposure Therapy experiences

Your commitment to your Exposure Therapy is key to its success!

The skill and experience of your therapist is very important to developing and evaluating an Exposure Therapy plan. However, your efforts are even more important for its success. You will be the one executing the steps in your plan, both in your therapy sessions, and more essentially, outside them.

You will be on your own 167 hours of the week outside your one-hour therapist’s appointment! It will be your responsibility to initiate and complete your exposure exercises, and in some cases, to determine when to move on to the next step.

Here are some tips for making your Exposure Therapy exercises successful and confidence-building:

• Keep your final goal firmly in mind at all times. Picture yourself being successful in overcoming the feared object or situation and living your life free of their power.
• Always have in mind your exposure plan’s steps toward success. Each should be small enough that success is easy, and close enough to the next that you can move on as you are able. Your plan may be explicit, in the form of increasingly challenging tasks, or implicit, in the form of a set of principles for escalating the exposure.
• One step at a time: Follow your plan and don’t suddenly jump into the deep end. It’s tempting in the glow of success to want to skip steps in your plan, but you are only inviting failure if you do.
• At every stage, your self-exposure should be completely voluntary, and should offer an easy way to terminate it. By choosing not to escape, and practicing a better response, you are weakening your learned avoidance behaviors and learning new ways to think about the situation.
• Stay in the situation and try not to leave or quit if you suddenly feel anxious. Use the techniques your therapist has taught you such as rational thinking, focusing, controlled breathing, and relaxation. If you have to end the exposure, try to do it again as soon as possible. However, it may be that the step was too big for you, and you need to repeat the previous step again to gain confidence.
• Repeat the successful exposure experience before moving on to the next step, since doing something only once can be interpreted as a fluke! The more often you do something challenging, the more you will feel comfortable in the situation.
• Regular practice is very important. Try to do your exposure exercises as much as you can, rather than letting long periods of time come between repetitions. Just like learning the guitar, regular practice is more effective than occasional practice.
• Ups and downs are a part of life. Some days will be good days when your exposure task will be easy, and there will be other days when it is almost impossible. Try not to beat yourself up on the bad days with negative self-talk. Rather, accept it for what it is — a not-so-good day! If you have a series of bad days, it might be wise to repeat the previous step until you gain more self-confidence.
• Be aware of avoidance: It’s what got you into your problem in the first place! By not doing something that you fear, you are only making it harder for yourself, and allowing your avoidance to grow and keep your fears alive and healthy. Remember, it is you who are in control of your anxiety, and it is you who can decrease and manage it, as well.

Don’t miss yesterday’s Part 1 of the series!

Yesterday’s Part 1 describes Exposure Therapy and what goes into a typical Exposure Therapy plan. If you missed it, be sure to read it now to better understand what Exposure Therapy can do for you! The topics of discussion in Part 1 are:

• Exposure Therapy is based on habituation
• Exposure Therapy counteracts Anxiety Disorders’ avoidance
• Exposure Therapy is a part of Cognitive Behavioral Therapy
• Characteristics of a typical Exposure Therapy plan

What do you think?

As with many of life’s experiences, you only get out of Exposure Therapy what you put into it. You have to have the desire to end the constriction and suffering that your avoidance causes. You must endure the discomfort of exposure to that which causes that suffering, and do it repeatedly and on an ever-more-challenging basis.

But you are not suddenly thrown to the lions: The exposure plan will present the feared situation to you in small steps that are designed for success. Your therapist will prepare you by helping you learn coping strategies that will defend you, not only in the series of exposures, but against other fear-triggering experiences you will have throughout life.

I have been through Exposure Therapy for my Agoraphobia, and I can say without hesitation that it works magnificently. Where I was once confined to the house, I now go where I want with a minimum of anxiety and fear — if any at all.

• Do you have situations that you avoid? Do you think Exposure Therapy might be able to help you?
• Do you think you could do Exposure Therapy on you own, without the help of a therapist?

©2009 Michael L Nichols. All rights reserved.

Resources used in this post:
Andrews, G.; Crino, R.; Hunt, C.; Lampe, L.; Page, A. (1994). The Treatment of Anxiety Disorders. Cambridge, England: Cambridge University Press. (Quoted) Retrieved October 1, 2008 from Shyness & Social Anxiety Treatment Australia Web site: http://www.socialanxietyassist.com.au/treatment/exposure.shtml
Anxiety Treatment Center. (2006). Exposure and Response Prevention Therapy. Retrieved October 1, 2008 from Anxiety Treatment Center Web site: http://www.anxietytreatmentexperts.com/cbt_exposure_therapy.asp
Atherton, J.S. (2005). Learning and Teaching: Cognitive Dissonance and Learning. Retrieved October 3, 2008 from Learning and Teaching Web site: http://www.learningandteaching.info/learning/dissonance.htm
ChangingMinds. (2002). Cognitive Dissonance. Retrieved October 3, 2008 from ChangingMinds Web site: http://changingminds.org/explanations/theories/cognitive_dissonance.htm
HealthyPlace. (2008). Exposure Therapy for Anxiety Disorders, Panic Attacks. Retrieved October 1, 2008 from HealthyPlace Web site: http://www.healthyplace.com/Communities/Anxiety/treatment/exposure_therapy.asp
Hoffman, Hunter. (2008). VR Therapy for Spider Phobia. Retrieved October 1, 2008 from HITLab Web site: http://www.hitl.washington.edu/projects/exposure/
Katz-Wise, Sabrina; Poore, Ralph. (2006, November 10). Exposure therapy. Retrieved October 1, 2008 from RevolutionHealth Web site: http://www.revolutionhealth.com/articles/exposure-therapy/aa131258
Madison, N. (2008). What is Exposure Therapy? Retrieved October 1, 2008 from WiseGeek Web site: http://www.wisegeek.com/what-is-exposure-therapy.htm
Mindsite. (2008, March 12). Exposure Therapy. Retrieved October 1, 2008 from MindSite Web site: http://www.mindsite.com/article/229/exposure_therapy
PTSD Facts for Health. (2008). Exposure Therapy. Retrieved October 1, 2008 from PTSD Facts for Health Web site: http://ptsd.factsforhealth.org/exposure.html
Rapee,R.M., (1998), Overcoming Shyness and Social Phobia. Cambridge, MA: Lifestyle Press.
Terri. (2007, February 24). Exposure Therapy for Treating PTSD. Retrieved October 1, 2008 from A Soldier’s Mind Web site: http://soldiersmind.com/2007/02/24/exposure-therapy-for-treating-ptsd/

Related Posts:

• Exposure Therapy: Eliminating Anxiety Disorder’s Fear, Part 1
• Radical Approach to Therapy for Anxiety Disorder
• Pills Are Not Enough: Effective Treatment of Anxiety Disorders With Psychotherapy
• Anxiety’s Bad Memories Can Be Minimized, Scientists Find
• 10 Reasons Why We Lie to Our Therapists

The neighbor’s dog barks night and day. If you have gotten used to it, you have used one of the root principles of Exposure Therapy.

Exposure therapy is a type of Behavioral Therapy used to help the patient confront a feared situation, object, thought, or memory and dispel its power over them. It involves reliving a traumatic experience in a controlled, therapeutic environment.

In a way, Exposure Therapy is related to the old maxim “face your fears,” but instead of jumping into a terror-inducing situation with both feet, therapy usually advocates a carefully planned, gradual approach to alleviating fears.

Exposure therapy has been shown to be effective with many of the Anxiety Disorders, including Social Phobia (SAD), Generalized Anxiety Disorder (GAD), panic attacks and Panic Disorder, Agoraphobia, Adult Separation Anxiety Disorder (ASAD), Post Traumatic Stress Disorder (PTSD), and specific phobias.

This two-part series of articles describes what Exposure Therapy is, and offers tips to make your Exposure Therapy successful. Today’s installment has these headings:

• Exposure Therapy is based on habituation
• Exposure Therapy counteracts Anxiety Disorders’ avoidance
• Exposure Therapy is a part of Cognitive Behavioral Therapy
• Characteristics of a typical Exposure Therapy plan

Tomorrow’s part of the article will continue the discussion under these headings:

• Exposure Therapy: Better in real life or in imagination?
• Tips for successful Exposure Therapy experiences

Exposure Therapy is based on habituation

Habituation: Just getting used to the annoying things in life

Exposure therapy is based on the principle that we get used to things that are just annoying and not truly dangerous if the experience is not overwhelming. This is called habituation, and it occurs naturally in over 95 percent of all people.

For example, you visit a friend in a large city who lives in an apartment right beside an elevated railroad. It is very annoying every time a train screeches by, shaking the building and rattling the windows to the point that conversation becomes difficult.

You might say to your friend, “How do you live in all this noise?” And the friend might answer, “What noise?”
If you only visited for a few days, you would leave with a belief that your friend lives in an impossible situation. If you were to stay for a week or two, you too would become habituated to the noise, and no longer be annoyed by passing trains.

In the same way, Exposure Therapy gradually habituates the patient to the feared thing — be it a situation, an item, a memory, or a thought. Through exposure, it gradually loses its power to produce fear and anxiety, with the goal being that it is no longer even noticed.

Exposure Therapy counteracts Anxiety Disorders’ avoidance

Avoidance is the key features of Anxiety Disorders

One of the key components of the Anxiety Disorders is the tendency to avoid the situations, thoughts, and objects that trigger anxiety. This avoidance builds upon itself: real things that cause anxiety are avoided, then more related real things are avoided, then imaginary things related to the real things, then imaginary things related to the imaginary things — until your life is a minefield of things to be avoided.

Avoidance does provide temporary relief from anxiety, but it never lasts. There’s always a new situation that requires some sort of negotiation with your anxious fears, causing you to once again use avoidance as your first line of defense.

Exposure Therapy works in opposition to the typical, self-prescribed avoidance approach. It recognizes the fears behind the learned avoidance behavior, and names the triggers that produce your Anxiety symptoms. Exposure Therapy uses a carefully devised plan of exposure to the feared situation to gradually defuse its anxiety-producing power, to the point that it has no ability to produce anxiety at all.

Exposure Therapy is a part of Cognitive Behavioral Therapy

Cognitive Behavioral Therapy is effective treatment

Cognitive Behavioral Therapy (CBT) has been shown to be one of the most effective kinds of psychotherapy for dealing with the Anxiety Disorders. It has two basic components:

• It helps to change thinking patterns (cognitions) that have prevented individuals from overcoming their fears.
• The behavioral component helps individuals to slowly come in contact with their fears. This is done through Exposure and Response Prevention Therapy (ERP) and is designed to systematically desensitize a person to their fears.

Exposure Therapy within CBT is based on our natural tendency to habituate ourselves to situations, along with a concept called cognitive dissonance. “Cognition” is simply any mental process that we have involving knowledge, attitude, emotion, belief, or behavior. “Dissonance” is a term borrowed from music, meaning the grating together of two conflicting, incompatible notes. The theory of cognitive dissonance states that contradicting cognitions serve as a driving force that causes the mind to acquire or invent new thoughts or beliefs, or to modify existing beliefs, so as to reduce the amount of dissonance between cognitions.

For example, you may enter Exposure Therapy with the fear of flying. You hold the thought in your mind that flying is unsafe, which produces fearful sensations in your mind and body. Your therapy will teach you that airplanes have an admirable safety record, and though uncomfortable, flying is nothing to fear. During the course of your Exposure Therapy, the two conflicting, or dissonant, thoughts — fear of flying and the safety of flying — gradually resolve themselves into a belief that flying is safe and nothing to fear: a consonance of thoughts.

Characteristics of a typical Exposure Therapy plan

What a good Exposure Therapy plan looks like

Your therapist will work with you to determine what your root fears are, and to develop a plan to confront them in a controlled manner. While some therapists may determine that the best solution is what is called “flooding,” wherein you are exposed to the full situation all at once, most will create a plan that will gradually expose you to the fear until it is dissipated.

Along with an exposure plan, you will be taught relaxation techniques, such as breathing exercises, and other coping skills to deal with emotional and physical distress and fear. Using these techniques helps you maintain a sense of control whenever you are confronted with the feared object, situation, or distressing thought or memory.

The basic principles of Exposure Therapy are:

• Gradual exposure
• Repeated and regular exposure
• Prolonged exposure

Gradual exposure
You and your therapist will create an exposure plan, with gradual steps that lead to full exposure to the feared situation. Each step should be difficult enough to provoke some anxiety, but easy enough for you to be fairly confident you can do it. Once you can successfully cope with a step, you can move on to a more difficult situation and gradually work up your most feared scenarios.

It is important not to confront a feared situation that is far too difficult for you. If you tackle something too stressful without sufficient preparation, you may become extremely anxious or even have a panic attack. Such a negative experience would only strengthen the association between fear and the setting that provokes it. Therefore, it is important to follow your plan exactly, without skipping steps.

Repeated and regular exposure
You need to confront your feared situations frequently and regularly if you are going to overcome your anxiety. If your exposures are too far apart your fear will rise again by the next time you confront it. Your therapist will likely give you exposure assignments to practice between sessions. It is important that you do these assignments several times in order to become confident enough to move to the next step.

Prolonged exposure
You should stay in the feared situation until your anxiety starts to decrease. Your past pattern was to attempt a feared situation, but then choose to escape or avoid it. When you avoid or leave feared situations two things happen:

• Your fear of the anxiety-triggering situation increases even more.
• The idea that avoidance is a helpful strategy is strengthened because your escape caused a decrease in anxiety.

However, if you stay in the feared situation your anxiety will eventually decrease, and the next time you confront the situation you will be less anxious. A good exposure plan will never put you in a situation that is too much for you — keep this in mind as you challenge yourself to cope with each exposure step.

Don’t miss tomorrows’ installment with tips for success!

Today’s installment discusses what Exposure Therapy is and what a good plan looks like. Tomorrow’s part of the article will continue the discussion, and also provides tips for making Exposure Therapy a successful experience:

• Exposure Therapy: Better in real life or in imagination?
• Tips for successful Exposure Therapy experiences

What do you think?

As mentioned, Exposure Therapy has a lot in common with the notions of conventional wisdom. We know that we must face our fears, but the only way we know how is to face them in all their fury, which is bound to be unsuccessful and produce even more anxiety. The advantage of formal Exposure Therapy is that the therapist is experienced in helping people discover their core fears, and developing a plan for gradually confronting them. The therapist can also help you learn techniques to cope with your fears during your exposure practice — techniques that will help you for the rest of your life.

I’m reminded of when I was a little boy. My uncles threw me into the deepest part of the swimming hole to “teach me to swim.” All that did was almost drown me and reinforce my fear of the water. It was only through swimming lessons — with its gradual steps toward learning the skill — that I learned to swim and not fear the water.

The old maxims tell us to throw ourselves into the middle of feared situations and just be brave. All that does is to create more fear and cause for avoidance. It is only through a well-planned and executed program of exposure that we will learn to conquer our fears and dispel the power they have over us.

• Have you had any experience with Exposure Therapy? How has it helped you?
• Exposure Therapy is closely related to normal habituation. Have you been able to overcome fears on your own using a gradual approach?

©2009 Michael L Nichols. All rights reserved.

Resources used in this post:
Andrews, G.; Crino, R.; Hunt, C.; Lampe, L.; Page, A. (1994). The Treatment of Anxiety Disorders. Cambridge, England: Cambridge University Press. (Quoted) Retrieved October 1, 2008 from Shyness & Social Anxiety Treatment Australia Web site: http://www.socialanxietyassist.com.au/treatment/exposure.shtml
Anxiety Treatment Center. (2006). Exposure and Response Prevention Therapy. Retrieved October 1, 2008 from Anxiety Treatment Center Web site: http://www.anxietytreatmentexperts.com/cbt_exposure_therapy.asp
Atherton, J.S. (2005). Learning and Teaching: Cognitive Dissonance and Learning. Retrieved October 3, 2008 from Learning and Teaching Web site: http://www.learningandteaching.info/learning/dissonance.htm
ChangingMinds. (2002). Cognitive Dissonance. Retrieved October 3, 2008 from ChangingMinds Web site: http://changingminds.org/explanations/theories/cognitive_dissonance.htm
HealthyPlace. (2008). Exposure Therapy for Anxiety Disorders, Panic Attacks. Retrieved October 1, 2008 from HealthyPlace Web site: http://www.healthyplace.com/Communities/Anxiety/treatment/exposure_therapy.asp
Hoffman, Hunter. (2008). VR Therapy for Spider Phobia. Retrieved October 1, 2008 from HITLab Web site: http://www.hitl.washington.edu/projects/exposure/
Katz-Wise, Sabrina; Poore, Ralph. (2006, November 10). Exposure therapy. Retrieved October 1, 2008 from RevolutionHealth Web site: http://www.revolutionhealth.com/articles/exposure-therapy/aa131258
Madison, N. (2008). What is Exposure Therapy? Retrieved October 1, 2008 from WiseGeek Web site: http://www.wisegeek.com/what-is-exposure-therapy.htm
Mindsite. (2008, March 12). Exposure Therapy. Retrieved October 1, 2008 from MindSite Web site: http://www.mindsite.com/article/229/exposure_therapy
PTSD Facts for Health. (2008). Exposure Therapy. Retrieved October 1, 2008 from PTSD Facts for Health Web site: http://ptsd.factsforhealth.org/exposure.html
Rapee,R.M., (1998), Overcoming Shyness and Social Phobia. Cambridge, MA: Lifestyle Press.
Terri. (2007, February 24). Exposure Therapy for Treating PTSD. Retrieved October 1, 2008 from A Soldier’s Mind Web site: http://soldiersmind.com/2007/02/24/exposure-therapy-for-treating-ptsd/

Related Posts:

• Exposure Therapy: Eliminating Anxiety Disorder’s Fear, Part 2
• Radical Approach to Therapy for Anxiety Disorder
• Spiders! Snakes! Blood! 13! – Specific Phobias: Where They Come From and What You Can Do About Them
• Aviophobia: Understanding the Fear of Flying
• Anxiety Sensitivity Linked To Future Psychological Disorders

Almost 40 percent of Iraq and Afghanistan veterans receiving health care from VA hospitals have one or more mental disorders.

A new study, published in the July 16 online edition of the American Journal of Public Health, reported this and other shocking news about the mental health of our veterans of the Middle East wars.

The study’s principal author, Dr. Karen H. Seal, an assistant professor of medicine and psychiatry at the University of California, San Francisco, had even more distressing news. She said:

When the definition is expanded to include diagnoses of mental health disorders or psychosocial behavioral problems such as homelessness, or both, 43 percent of these veterans received these diagnoses.

If previous history with Vietnam-era veterans is any guide, the burden of mental illness will follow these veterans for many years to come. The research reported on in this post seems to back this idea up.

The findings of the study and its implications are detailed under the following headings:

• How the study was conducted?
• What were the findings of the study?
• The incidence of mental illness among veterans is accelerating
• It can take years for Anxiety Disorders such as PTSD to develop
• What are the implications of the study?

How the study was conducted?

The health records of 289,328 Iraq and Afghanistan veterans entering Veterans Affairs (VA) health care from April 1, 2002 to April 1, 2008 were studied by researchers at the San Francisco Veterans Administration (VA) Medical Center and the University of California, San Francisco. This number accounts for about 40 percent of returning veterans.

Mark Kaplan, a professor of community health at the School of Community Health at Portland State University in Oregon, noted that the study only covers veterans who have received care at the VA, but there are many more with serious mental health problems that are either seeking care privately or not at all. He said,

This study adds to what we know about this population, however, that’s the veterans who seek care at the VA system. But if you look at the total population of veterans from all wars, there are one-third of all veterans who have these problems.

What were the findings of the study?

Well over a third of the returning veterans, 37 percent, received a diagnosis of having a mental disorder. Of these, the largest groups of diagnoses were:

• 22 percent: Post Traumatic Stress Disorder (PTSD)
• 17 percent: depression
• 7 percent: alcohol use disorder
• 3 percent: drug use disorder

Many veterans had several mental health problems. In fact, 29 percent of veterans with mental health issues were diagnosed with two different conditions, and 33 percent were diagnosed with three or more. Women were at higher risk for depression than were men, but men had over twice the risk for drug use disorders.

Active duty veterans younger than 25 years had higher rates of PTSD and alcohol and drug use disorder diagnoses compared with active duty veterans older than 40 years. Greater combat exposure was associated with higher risk for PTSD.

Veterans older than 40 with the National Guard or the Reserves were more likely to develop PTSD and substance abuse disorders than those under 25. Dr. Seal said a possible reason is that older reservists go to war from established civilian lives, with families and full-time jobs, making combat trauma potentially more difficult to absorb. She continued:

It’s the disparity between their lives at home, which they are settled in, and suddenly, without much training, being dropped into this situation.

The incidence of mental illness among veterans is accelerating

Dr. Seal states that, “What’s really striking is the dramatic acceleration in mental health diagnoses, particularly PTSD, after the beginning of the conflict in Iraq,”

The increase in mental illness diagnoses accelerated after the invasion of Iraq in 2003, the researchers found, increasing 4 to 7 times. Among the group of veterans who enrolled in veterans health services during the first three months of 2004, 15 percent received mental health diagnoses after one year. But after four years, the number had nearly doubled, to 27.5 percent.

Dr. Seal attributed the rising number of diagnoses to several factors: repeat deployments; the perilous and confusing nature of war in Iraq and Afghanistan, where there are no defined front lines; growing public awareness of PTSD; unsteady public support for the wars; and reduced troop morale. She said that “waning public support and lower morale among troops may predispose returning veterans to mental health problems, as occurred during the Vietnam era.”

It can take years for Anxiety Disorders such as PTSD to develop

Dr. Seal said often it takes more than a year for symptoms of PTSD to appear and diagnosis to be made. She said,

The longer we can work with a veteran in the system, the more likely there will be more diagnoses over time. It sometimes takes time, given the stigma associated with mental illness, before we are able to break through the barriers and have patients tell us what is happening.

This finding supports the recent move to extend VA benefits to five years of free health care, which allows VA doctors the time to detect and treat more mental illness in returning combat veterans, the researchers said.

Kaplan noted that it is not uncommon for problems such as PTSD to arise years, even decades, after service. “We don’t know the full emotional toll of the wars in Iraq and Afghanistan,” he said.

What are the implications of the study?

Dr. Seal believes that more resources are needed to deal with the problem of mental illness among returning veterans. She states that:

After the start of the Iraq War, there is a growing burden of mental illness, particularly post-traumatic stress disorder (PTSD), that will require increased allocation of resources for better detection and early intervention to prevent chronic mental illness, which threatens individual veterans, their families and communities.

Simon A. Rego, associate director of psychology training at Montefiore Medical Center in New York City, says,

An important and often overlooked finding here was that a lack of social support — being separated, divorced, widowed, etc.– may pose a serious risk for new post-deployment mental health problems.

Rego emphasizes that this underscores the need for social support services for returning veterans who are unmarried and/or without social support. He continues:

All too often we focus on treating the symptoms but fail to address the individual’s social context. Based on the data here, a failure to do so could lead to increased risk in developing new mental health problems.

What do you think?

I live in the city that is host to Fort Benning, one of the largest army installations in the world. There is a continual flow of new recruits coming in for training, combat-ready soldiers being deployed to Iraq and Afghanistan, and veterans returning from the wars. The health and well-being of these troops is a matter of no small concern to not only the Army, but to the entire community.

The results of the study reported on in this article are distressing to me for two reasons: I am shocked how many veterans are returning home, burdened by a load of mental woe and illness that will follow them the rest of their lives; and I cannot help but think of the millions of veterans of former wars whose mental disorders went undiagnosed, and whose lives were lived out in pain and frustration.

• Do you think that the dramatic rise in diagnoses of mental illness in veterans is due to better diagnostic techniques, or the increasing difficulties of the wars?
• Congress has increased the length of time a veteran can be treated by the VA to 5 years. Do you think it should be longer still given the long gestation of PTSD?

©2009 Michael L Nichols. All rights reserved.

Resources Used in This Post
Chong, Jia-Rui. (2009, July 16). Percentage of veterans with mental health problems jumps dramatically. Retrieved July 21, 2009 from Los Angeles Times web site: http://latimesblogs.latimes.com/booster_shots/2009/07/veterans-mental-health-veterans-affairs-study-.html
Dao, James. (2009, July 16). Vets’ Mental Health Diagnoses Rising. Retrieved July 21, 2009 from The New York Times web site: http://www.nytimes.com/2009/07/17/health/views/17vets.html?_r=1&ref=health
Grohol, John. (2009, July 18). Veterans’ Mental Health Concerns Rising. Retrieved July 21, 2009 from PsychCentral web site: http://psychcentral.com/news/2009/07/18/veterans-mental-health-concerns-rising/7199.html
Reinberg]]Reinberg, Steven. (2009, July 16). Many Veterans Need Mental Health Care. Retrieved July 21, 2009 from HealthScout web site: http://www.healthscout.com/news/1/629099/main.html
Seal, Karen; Metzler, Thomas; Gima, Kristian; Bertenthal, Daniel; Maguen, Shira; Marmar, Charles. (2009, July 16). Trends and Risk Factors for Mental Health Diagnoses Among Iraq and Afghanistan Veterans Using Department of Veterans Affairs Health Care, 2002-2008. Retrieved July 21, 2009 from American Journal of Public Health web site: http://www.ajph.org/cgi/content/abstract/AJPH.2008.150284v1

Related Posts:

• Post-Traumatic Stress Disorder Risk Doubled for Smokers
• Important Research Finds Brain Cells Related to Fear
• Chronic Insomnia Can Lead to Anxiety Disorders
• 95% of Diagnosed Social Phobia Sufferers Originally Go to Doctor for a Different Problem
• Quarter of All Hospital Stays Are for Mental Health Reasons

The internet is a minefield full of inaccurate, biased sites.

How do you tell the difference between good information and bad information? You need a guide to help you evaluate sites, to tell whether the articles presented are valid and accurate, to discover when someone is trying to sell you something, and to discern between a legitimate view and a crackpot’s rant.

This two-part series of articles is intended to be a guide for you in your search for trustworthy information. It outlines the collective wisdom of medical librarians, mental health professionals, professional associations, and other experts who surf the web every day to discover quality information in support of clinical and scientific decision making by professionals responsible for the nation’s mental health.

Today’s information, part 2 of the series, is presented under the following headings:

• How old is the information? When was it published or reviewed?
• Does the site support the doctor-patient relationship?
• Privacy, advertising, and other policies should be clearly stated
• How does the site interact with visitors?

Be sure to read yesterday’s installment, too. It discussed these topics:

• What is the purpose of the site?
• Who owns the site? How is it funded?
• Be on guard for bias and competing interests
• Authorship and affiliation are important
• Authority and cited sources

How old is the information? When was it published or reviewed?

Mental health information eventually becomes stale in light of ongoing research, so it needs to be constantly updated to reflect the most recent knowledge and understanding available. Publication and review dates allow an internet user to judge how current and relevant the information is likely to be.

Current misinformation is still misinformation, so currency is no guarantee by itself of reliable, quality mental health information. But this is one more piece of information you can look for to help you judge the overall accuracy and reliability of the article you are reading.

Web sites should be reviewed and updated on a regular basis. It is particularly important that mental health information be current. The most recent update or review date should be clearly posted. Even if the information has not changed, you want to know whether the site owners have reviewed it recently to ensure that it is still valid.

All Anxiety, Panic & Health articles are clearly dated below the title. Review dates are listed at the end of the article.

Does the site support the doctor-patient relationship?

Many sites, especially those selling “cures,” implicitly sever the doctor-patient relationship and substitute their remedies for professional mental health care solutions. They often will openly challenge the validity of professional mental health care in favor of their product. It is typical that none of the site’s claims relating to benefits and performance are backed up with anything more than customers’ testimonials. If any medical endorsement is presented at all, it will be from a single source whose authority is questionable.

Reputable sites hold the doctor-patient relationship as inviolable and recommend consulting your doctor before using (and hopefully, buying) their product.

Any mental health information on such sites should be approached with extreme caution. Be instantly suspicious if the emphasis is on selling you a product or touting a product.

Anxiety, Panic & Health holds the doctor-patient relationship in highest regard, and never seeks to violate or diminish that relationship in any way. This is stated clearly in my Disclaimer.

Privacy, advertising, and other policies should be clearly stated

Every site should have a privacy and advertising policy at a minimum, even if it’s as simple as, “We don’t collect personally identifiable information on this site, nor do we accept advertising.” That’s a policy that is clear, concise, and transparent. If you can’t glance at a site’s policy and pick up the main points, the site may not be worth spending too much time on.

For a privacy policy, the main points are what information they collect from you and what do they do with it. Frequently you are asked for your email address and name to register, subscribe, or become a member of a health-related site. In addition, web sites routinely track the path users take through their sites to determine what pages are being used through the use of “cookies.” You should know that many sites sell the information you provide to other companies, and that “cookies” can be used not only to follow you as you browse the internet, but identify you for advertising purposes.

You should look for and read the site’s privacy policy before giving them any information. If the site does not have a privacy policy, do not provide them with any personal data under any circumstances. If you suspect that the site uses cookies, either turn them off in your browser or leave immediately.

The main points for an advertising policy are whom do they allow to advertise on their site, whether the advertisers have any say over their content, and what do they do with their revenues. If you don’t agree with their answers, or their answers are hard to discern from their policies, move along to another, more transparent site.

Anxiety, Panic & Health’s policies are grouped under the “Policies” tab in the menu. There you will find:

• A “Disclaimer” stating my qualifications for writing and editing articles
• A Comment Policy” that describes the do’s and don’ts of commenting on articles
• A “Funding and Advertising Policy” that lays out ownership, funding, and advertising on this site
• A “Privacy Statement” that describes the data collected from visitors to this site, and what is done with that information

How does the site interact with visitors?

There should always be a way for you to contact the site owner if you run across problems, have questions, or want to send feedback. Somewhere on the screen should be a “Contact” or similarly worded link that will allow you to interact with the site owner or their representative. If the site provides no contact information, or if you can’t easily find out who runs the site, use caution. If you do contact the site, another gauge of their credibility is the promptness of their reply and whether it is a form letter or a personal note.

If the site hosts chat rooms or other online discussion areas, it should tell visitors what the terms of using this service are. Is it moderated? If so, by whom, and why? It is always a good idea to spend time reading the discussion without joining in, so that you feel comfortable with the environment before becoming a participant.

Anxiety, Panic & Health has a “Contact” tab in the menu on every screen. It sends an email directly to me. I answer all emails promptly. Users can interact with other readers and me by writing comments at the end of articles. I reply to all comments quickly, and if necessary will send an email to the commenter.

Be sure to read yesterday’s installment

It discussed important topics that you should be aware of under the headings:

• What is the purpose of the site?
• Who owns the site? How is it funded?
• Be on guard for bias and competing interests
• Authorship and affiliation are important
• Authority and cited sources

What do you think?

I have a specialized browser optimized for search, DEVONagent. I can enter a search query and get sites from many sources on the internet that a Google search alone would miss. Sometimes it produces hundreds of hits that are closely related to my search terms. It never ceases to amaze and surprise me how many sites are invalidated based on the criteria outlined in this guide — at least half of them, and according to the search keywords, sometimes more.

This is disturbing to me, since many people innocently put in a search term, and pick only the first two or three at the top of Google’s list for their information. Often these are the most inaccurate they could find!

• What has been your experience searching for information?
• Have you found the information available to be accurate, or biased and unreliable?
• What do you think of this series? Has it helped you in any way?

©2009 Michael L Nichols. All rights reserved.

Resources used in this post:
Grohol, John M. (2007, January 11). Reliability and Validity in a Web 2.0 World. Retrieved June 25, 2008 from Psych Central web site.
Grohol, John M. (2007, December 4). Evaluating the Quality of Mental Health Websites. Retrieved June 25, 2008 from Psych Central web site.
Kroski, Ellyssa. (2006, February 20). Authority in the Age of the Amateur. Retrieved October 21, 2008 from Infotangle web site.
Medical Library Association. (2008, July 25). A User’s Guide to Finding and Evaluating Health Information on the Web. Retrieved October 27, 2008 from Medical Library Association web site.
Medline Plus. (2006, February 13). Medline Plus Guide to Healthy Web Surfing. Retrieved October 27, 2008 from Medline Plus web site.
National Cancer Institute. (2005, September 1). How to Evaluate Health Information on the Internet: Questions and Answers. Retrieved October 27, 2008 from National Cancer Institute web site.
National Center for Complementary and Alternative Medicine. (2008, August 27). 10 Things to Know About Evaluating Medical Resources on the Web. Retrieved October 27, 2008 from National Center for Complementary and Alternative Medicine web site.
National Institute on Aging. (2005, August). Health Quackery: Spotting Health Scams. Retrieved October 27, 2008 from National Institute on Aging web site.
Schloman, Barbara F. (2002, December 16). Information Resources: Quality of Health Information on the Web: Where Are We Now? Retrieved October 27, 2008 from The Online Journal of Issues in Nursing web site.
Winker, Margaret; Flanagin, Annette; Chi-Lum, Bonnie; White, John; Andrews, Karen; Kennett, Robert; DeAngelis, Catherine; Musacchio, Robert. (2008, August 1). Guidelines for medical and health information sites on the Internet. Retrieved October 22, 2008 from American Medical Association web site.

Related Posts:

• Is What You’re Reading Junk? Evaluating the Quality of Mental Health Websites, Part 1
• HONcode Principles: How Anxiety, Panic & Health Complies With Them
• HONcode Certification Earned by Anxiety, Panic & Health!
• Simple Blood Test for Panic Disorder Developed
• What Can I Do? Helping a Friend or Family Member with a Mental Illness

The internet allows patients, consumers, physicians, and other mental health care professionals to quickly access mental health information.

Millions of Americans search for mental health information on the web every year. Whether the information is needed for personal reasons or for a loved one, millions of mental health-related web pages are viewed. Sometimes the information found is authoritative, unbiased, and just what was needed. Other searches end in the retrieval of inaccurate, even dangerous, information.

How do you know whether the site you’re looking at presents valid, up-to-date information, or whether it is trying to sell you something, the rantings of a lunatic with an axe to grind, or otherwise bogus?

This article is intended to be a guide for you in your search for trustworthy information. It outlines the collective wisdom of medical librarians, mental health professionals, professional associations, and other experts who surf the web every day to discover quality information in support of clinical and scientific decision-making by professionals responsible for the nation’s mental health.

This is the first of a 2-part series. The information for today is presented under the following headings:

• What is the purpose of the site?
• Who owns the site? How is it funded?
• Be on guard for bias and competing interests
• Authorship and affiliation are important
• Authority and cited sources

Tomorrow’s installment, Part 2, will continue with the topics:

• How old is the information? When was it published or reviewed?
• Does the site support the doctor-patient relationship?
• Privacy, advertising, and other policies should be clearly stated
• How does the site interact with visitors?

What is the purpose of the site?

This is the first question you should ask. Is the site informational? Is it intended to sell you something? Is the author ranting about a pet peeve or an off-the-wall theory?

The website should clearly state whether the information is intended for the consumer or the health professional. Many health information websites have two different areas — one for consumers, one for professionals. The design of the site should make selection of one area over the other clear to the user.

This question is related to who runs and pays for the site. An “About This Site” link should be present on the site. If it’s not there, it should raise red flags. But if it’s there, use it. The purpose of the site should be clearly stated and should help you evaluate the trustworthiness of the information.

Anxiety, Panic & Health’s purpose is clearly stated in both the “About” and the “My Story” articles.

Who owns the site? How is it funded?

Any good health-related Web site should make it easy for you to learn who is responsible for the site and its information. and how it is funded.

Can you easily identify the site sponsor? Sponsorship is important because it helps establish the site as respected and dependable. Does the site list advisory board members or consultants? This may give you further insights on the credibility of information published by the site.

The web address itself can provide additional information about the nature of the site and the sponsor’s intent.

• A government agency or site sponsored by the Federal government has .gov in the address.
• An educational institution is indicated by .edu in the address.
• A professional organization such as a scientific or research society will be identified as .org. For example, the American Cancer Society’s website is http://www.cancer.org/.
• Commercial sites are most often identified by .com, and will identify the sponsor as a company, for example Merck & Co., the pharmaceutical firm.
• Non-commercial sites can be designated by .com, too, and also .net. The .com in the address is often chosen to make the site appear more professional or authoritative. Anxiety, Panic & Health has a .com address for these reasons.

The site should fully disclose the identities of commercial and noncommercial organizations that have contributed funding, services, or material to the site. Look for an “about us” page to check to see who runs the site. Know who is responsible for the content. Advertisements should be labeled. They should say “Advertisement” or “From our Sponsor.”

Anxiety, Panic & Health’s ownership and funding is stated in its “Funding and Advertising Policy” statement. Its advertisements are clearly labeled.

Be on guard for bias and competing interests

Nearly every author of every article ever written has an unspoken agenda that guides their writing. Psychologists, and even researchers, can be influenced by their background and education. Psychiatrists are often influenced by pharmaceutical marketing materials and their own medical training.

Educated internet users can use this understanding of an author’s motivations to help discern the value of information found online. A research news brief from the National Institute of Mental Health is likely to be less biased than a research news brief from a pharmaceutical company. A press release from a university describing some new therapy research will tend to be more biased than the actual peer-reviewed study.

Beware of sites selling products or services. A site selling Anxiety “cures” has an obvious bias, and any articles found there should be taken with a large grain of salt. A pharmaceutical company’s site may have a mix of factual articles, such as drug information, and articles biased in favor of their products. Someone selling their psychotherapy services online may subtly shape their articles (or links to other articles) to reflect a more pro-therapy stance. The key is to understand that this bias exists in many articles found online, and to use caution in relying on the information they provide.

Anxiety, Panic & Health’s “Funding and Advertising Policy” clearly states that I do not accept payment for reviews, favorable articles, or any other content that would potentially conflict with the editorial policies of this site or violate the trust of my readers. To minimize bias, every article is backed up with authoritative sources for all information.

Authorship and affiliation are important

Every page on the internet has been authored by someone, somewhere, at some specific time in the past. Unfortunately, most pages on most sites do not include this very basic information. Every article should name its author, the date it was written, and include information about the author, including affiliations. If there is no short biography or affiliations listed, look for an “about” page for this information.

If authorship and affiliation are not readily evident, the reader should question the validity of the article. Authorship also helps one determine possible bias in the article’s presentation of information.

Every Anxiety, Panic & Health article has the author and date clearly displayed at the head of the article. My biography and affiliations are in the “About” and the “My Story” articles. Other affiliations are listed under the sidebar heading,”Friendly Links.” Guest authors are clearly identified and have a short biography.

Authority and cited sources

One of the major points of contention raised by critics about blogging and online information is that it lacks filters. In other words, it is missing the editorial process: the fact checker correcting inaccurate information, the copy editor tweaking grammar, and the editor determining objectivity and relevance. In print publications, authority resides both in the identity of the author and with the publisher. This combination of individual and institutional authority lends the reader valuable clues about the credibility of the source material. This kind of authority is missing on the internet.

An important way to check the authority of mental health information online is to look for cited sources. Articles should have clinical research, authoritative articles and books, and other trustworthy sources of information as an integral part of the information provided. Every medical fact or figure should have references to back it up.

A person seeking mental health information online is seeking a balanced and authoritative understanding of the condition. However, this has become increasingly difficult because some websites and blogs blur the lines between facts and opinions. And sometimes we as readers tend to confuse facts with opinions — or emphasize one over the other — to the detriment of understanding.

If the article is the author’s opinion, it should be clearly stated. Opinions or advice should be clearly set apart from information that is “evidence-based” (that is, based on research results). Beware of articles that do not offer external medical evidence to back up their claims, or that do not make it clear that the opinion or advice offered is personal.

Anxiety, Panic & Health’s articles always have resources listed, and in the case of medical information every fact and figure is footnoted or backed up by an authoritative source. Opinion articles are clearly categorized as such. This is especially important, since I am not a mental health professional, as stated in my “Disclaimer.”

Don’t miss tomorrow’s installment!

Tomorrow’s installment, Part 2, covers important topics that you are sure not to want to miss. It will continue with the topics:

• How old is the information? When was it published or reviewed?
• Does the site support the doctor-patient relationship?
• Privacy, advertising, and other policies should be clearly stated
• How does the site interact with visitors?

What do you think?

Searching for reliable mental health information on the web can be a very frustrating experience. Often a source that seems promising turns up to be promoting a product or a theory that is unproved and unprovable. Search long enough and you will even run into rampant plagiarism of articles from one bad source to another!

• What is your experience of searching the internet for medical or mental health information?
• Have you ever been frustrated by the volume of unreliable sites?
• Do you have an opinion about the trustworthiness of commercial sites?

©2009 Michael L Nichols. All rights reserved.

Resources used in this post:
Grohol, John M. (2007, January 11). Reliability and Validity in a Web 2.0 World. Retrieved June 25, 2008 from Psych Central web site.
Grohol, John M. (2007, December 4). Evaluating the Quality of Mental Health Websites. Retrieved June 25, 2008 from Psych Central web site.
Kroski, Ellyssa. (2006, February 20). Authority in the Age of the Amateur. Retrieved October 21, 2008 from Infotangle web site.
Medical Library Association. (2008, July 25). A User’s Guide to Finding and Evaluating Health Information on the Web. Retrieved October 27, 2008 from Medical Library Association web site.
Medline Plus. (2006, February 13). Medline Plus Guide to Healthy Web Surfing. Retrieved October 27, 2008 from Medline Plus web site.
National Cancer Institute. (2005, September 1). How to Evaluate Health Information on the Internet: Questions and Answers. Retrieved October 27, 2008 from National Cancer Institute web site.
National Center for Complementary and Alternative Medicine. (2008, August 27). 10 Things to Know About Evaluating Medical Resources on the Web. Retrieved October 27, 2008 from National Center for Complementary and Alternative Medicine web site.
National Institute on Aging. (2005, August). Health Quackery: Spotting Health Scams. Retrieved October 27, 2008 from National Institute on Aging web site.
Schloman, Barbara F. (2002, December 16). Information Resources: Quality of Health Information on the Web: Where Are We Now? Retrieved October 27, 2008 from The Online Journal of Issues in Nursing web site.
Winker, Margaret; Flanagin, Annette; Chi-Lum, Bonnie; White, John; Andrews, Karen; Kennett, Robert; DeAngelis, Catherine; Musacchio, Robert. (2008, August 1). Guidelines for medical and health information sites on the Internet. Retrieved October 22, 2008 from American Medical Association web site.

Related Posts:

• Is What You’re Reading Junk? Evaluating the Quality of Mental Health Websites, Part 2
• HONcode Certification Earned by Anxiety, Panic & Health!
• HONcode Principles: How Anxiety, Panic & Health Complies With Them
• Simple Blood Test for Panic Disorder Developed
• Update: Financial Help with Prescription Medications

Here I am again with another mental health miscellany for you! It’s not all tragic, either — there’s some right good humor mixed in!

But first: a birthday announcement. On June 25th, Anxiety, Panic & Health celebrated its first year of existence. During that time I’ve posted 132 articles and have had 834 comments on them. The top 5 articles were:

• “A National Shame: The Mentally Ill Homeless” with 5158 readers
• “I’m Dying: What a Panic Attack Feels Like” with 3484 readers
• “Questions and Answers: Antidepressants for Anxiety Disorders” had 3467 readers
• “Obama’s and McCain’s Positions on Mental Health Care” was read 2793 times
• “What Can I Do? Helping a Friend or Family Member with a Mental Illness” had 2440 readers

Rather than bore you with any more introductory blather, let’s get right to it. You’ll get a taste of what’s in store for you from the headlines of the sections:

• A Pioneer of brain imaging talks about her career and research
• Eyewitnesses may be more witness than eyes
• A touch — well, more of a whack — of psychiatric humor!
• Senior citizens may quit taking their medicine when the Medicare “Doughnut Hole” hits
• Materialistic people form strong brand connections when they fear death — really!
• Finally, another “Where have you been?”

A Pioneer of brain imaging talks about her career and research

Nancy C. Andreason is a neuroscientist and psychiatrist at the University of Iowa. She has pioneered the use of imaging technology for learning about the physiology of the brain. She has studied such questions as:

• How do the nervous systems of extremely creative people differ from those of the rest of us?
• How is the brain physiology of the mentally ill different from that of normal people?
• Why do people with schizophrenia lose brain tissue at a more rapid rate than healthy people of comparable age?
• Why is it that the more drugs you’ve been given, the more brain tissue you lose?
• At what point is human brain maturation complete and at what point do our brains naturally decline and lose tissue?

In the New York Times article, she speaks about the policy and ethical implications of her research, her research with schizophrenics, and the progress of imaging technology over her long career. It’s a very interesting, though brief, interview that I’m sure you’ll enjoy. The article is “Using Imaging to Look at Changes in the Brain: A Conversation with Nancy C. Andreason”

Eyewitnesses may be more witness than eyes

Research at the University of London shows that stress and fear reduce the likelihood of a witness’ ability to identify a perpetrator. They found that the higher a witness’ anxiety and stress at the moment of an event simulating a crime, the less likely they will be able to identify the “criminal” in a lineup.

The head of the research team, Tim Valentine, says that, “The research doesn’t suggest there is anything wrong with the identification procedures that the police use, but does demonstrate just how difficult it can be for a victim to identify the offender.”

Read more at “Eyewitnesses May Misidentify Perpetrator Of A Crime Due To Stress Or Fear.”

A touch — well, more of a whack — of psychiatric humor!

Have you ever looked at the personals section of a newspaper or magazine? There are some really strange ads to be found there!

Well, this article purports to be selected personal ads from the American Psychiatric Association’s dating website. It’s got such gems as:

Female with adult attention-deficit disorder seeks male for—look at that bird! What is that? An egret? I love their long necks.

Guy with self-defeating personality disorder thinks he’s funny but isn’t. Seeking alcohol-free/drug-free female. Must be willing to treat me poorly, undermine any happiness I may experience, and stop me if I’m about to accomplish something I could potentially be proud of.

Read the rest at “Selected Personals from the American Psychiatric Association’s Dating Website.”

Senior citizens may quit taking their medicine when the Medicare “Doughnut Hole” hits

A short article in the Wall Street Journal reports that a sizable proportion of the 3.4 million Medicare patients who hit the “Doughnut Hole” in coverage quit taking their medication rather than pay full price out of pocket. The piece also describes exactly what the “Doughnut Hole” is.

It’s sad — no, more than that: tragic — when the elderly have to stop taking their medications because they can’t afford them. So many people need a regular dosage to maintain acceptable health, particularly diabetics, heart patients, and those with other chronic conditions. I’m hopeful that, among all the other plans for health care now being discussed, the “Doughnut Hole” in drug coverage can be stopped up!

Read the rest of the story: “Some Seniors Quit Taking Medicine When Medicare Doughnut Hole Hits.”

Materialistic people form strong brand connections when they fear death — really!

A study by the Journal of Consumer Research has found that materialistic people tend to form strong connections to particular product brands when their level of anxiety about death is high.

This finding is counterintuitive: We thought all along that materialistic individuals are weakly connected to brands and use them only as superficial status badges. Well, weren’t we wrong?

A short and interesting article from Science Daily. Well worth the read just for the incredulity it produces: “Materialism And Death Anxiety Lead To Brand Loyalty.”

Finally, another “Where have you been?”

I’ve had another long absence from the blog: about two months. You may recall I was AWOL for a bit longer earlier in the year. There were no new articles written during the last period, and I was barely able to keep up with the comments — in fact, I’m still catching up.

The hiatus was caused by another bipolar cycle that dipped into a deep depression for a while. I have the rapid cycling variety of bipolar disorder, and it’s not unusual for me to swing wildly from high to low to high again within a matter of days. What’s more unusual for me is that the cycles are lasting much longer recently.

I enjoyed a 9-month period of feeling “normal” last year, and I’m hoping that my current mood will last just as long, if not longer.

I’m not asking for anything more than your understanding of why I disappear for a month or two at a time. I’ve come a long way, but I’m still learning how to be productive when I don’t feel like it. But I’m learning, slowly but surely, and some day I will be able to bridge across the bad cycles.

©2009 Anxiety, Panic & Health. All rights reserved.

Related Posts:

• 5 Interesting Articles for You: Your Occasional Reader
• Saturday Summary: Anxiety Articles, Interesting Posts, Upcoming Reviews
• Saturday Summary: The How of Happiness, Website Changes, and Upcoming Articles
• Saturday Summary: 50 Ways to Calm Your Anxiety, the New Look, and Psychotherapy Going Down the Tubes
• Evil Twins: Smoking and Mental Illness, Part 1

Anxiety Disorders cause severe distress and disrupt the lives of individuals suffering from them.

The frequency and intensity of anxiety involved in these Disorders is often debilitating. Fortunately, with proper and effective treatment, people suffering from Anxiety Disorders can lead normal, productive, and happy lives.

Many people think of treatment for Anxiety Disorders as being solely medication. While drugs can be effective, their remedy is temporary; they work only as long as you take them. And some medications for Anxiety Disorders are habit-forming and cannot be taken for more than a few months at a time.

But there is an equally effective treatment for Anxiety Disorders that will teach you how to manage and control them for the rest of your life: psychotherapy. Although psychotherapy requires more time to work than a pill, it is the best use of your time you will ever experience.

This article discusses the role of psychotherapy in the treatment of Anxiety Disorders under the following headings:

• Avoidance is at the core of Anxiety Disorders
• Why is it important to seek treatment for Anxiety Disorders?
• Are there effective treatments available for Anxiety Disorders?
• How can a qualified therapist help someone suffering from an Anxiety Disorder?
• How long does psychological treatment take?

Avoidance is at the core of Anxiety Disorders

If left untreated, Anxiety Disorders can take over your life. You first will begin to avoid situations, experiences, and feelings that cause you to be anxious. Then you will start avoiding more and more anxiety-provoking things. Over time, this avoidance can grow until you are trapped in a prison of your own making. You may find your family and job severely affected, and the basic activities of daily life nearly impossible.

For example, most people who suffer from recurring panic attacks avoid putting themselves in situations that may trigger another attack. This avoidance frequently grows until they go on to develop Panic Disorder. And people with Panic Disorder commonly develop Agoraphobia (as I have). It’s a vicious cycle of one Disorder causing the next — all through avoidance.

Some Anxiety Disorders, such as Agoraphobia, develop rapidly due to avoidance. The world of Agoraphobics is shrunk down to their home: They can’t leave it without suffering a great deal of Anxiety and even panic attacks. A simple trip to the doctor is an ordeal, and going to the grocery store is impossible.

Even people with Generalized Anxiety Disorder or Social Phobia may become so restricted in what they can and can’t do that they are virtual prisoners. Unable to take a job that involves making presentations, a person with Social Phobia may be doomed to lower-paying work — that is, if they can even go to a job interview. A person with Generalized Anxiety Disorder can become so afraid of the world that they lead a miserable, abnormal life of continual fretting and worrying.

Why is it important to seek treatment for Anxiety Disorders?

The relief of the pain and suffering of Anxiety Disorders would seem to be reason enough to seek treatment. But there are other reasons just as compelling.

Many people who suffer from an untreated Anxiety Disorders:

• Grow increasingly prone to other psychological disorders, such as other Anxiety Disorders and depression.
• Have a greater tendency to abuse alcohol and other drugs.
• Experience increased physical health problems due to the effects of uncontrolled anxiety and stress.
• Have severe and growing problems with relationships with family members, friends and coworkers. They find coping with daily life to be increasingly difficult, and job performance plummets.

Are there effective treatments available for Anxiety Disorders?

Yes, very much so. Most cases of Anxiety Disorder can be treated successfully by appropriately trained mental health care professionals. And many people can be treated without using medication.

The National Institute of Mental Health reports that research has demonstrated both Behavioral Therapy and Cognitive Behavioral Therapy (CBT) to be highly effective in treating Anxiety Disorders.

Behavioral Therapy involves using techniques to reduce or stop the undesired behaviors associated with Anxiety Disorders. For example, panic attack sufferers experience severe agitation, physical discomfort, and hyperventilation before and during an attack. One approach to the treatment of panic attacks involves training patients in relaxation and deep breathing techniques to counteract these feelings.

Cognitive Behavioral Therapy (CBT) teaches people to understand how their thoughts contribute to the symptoms of Anxiety Disorders. They learn how to change those thought patterns to reduce the likelihood of occurrence and the intensity of reaction. Along with increasing the person’s cognitive awareness, treatment is often combined with behavioral techniques. CBT techniques help the individual gradually confront and tolerate fearful situations in a controlled, safe environment.

How can a qualified therapist help someone suffering from an Anxiety Disorder?

Licensed psychologists are highly qualified to diagnose and treat Anxiety Disorders. Experienced mental health professionals have years’ worth of experience helping people recover from Anxiety Disorders. They will know a number of effective techniques to treat people with varying personalities and needs.

Since Behavioral Therapy and Cognitive Behavioral Therapy have been proven to be very effective in treating the Anxiety Disorders, you should seek a mental health professional who is competent in these types of therapies.

In addition, family psychotherapy, involving the treatment of related individuals, and group psychotherapy, typically with unrelated people, are also valuable ways to treat some patients with Anxiety Disorders. These may employ Behavioral or Cognitive therapies, or may use other techniques. Many people combine both individual and family or group therapy for a more thorough treatment experience. There are also mental health clinics and other specialized treatment programs dealing with specific disorders such as panic or phobias available in some areas.

How long does psychological treatment take?

It is very important to understand that treatments for Anxiety Disorders do not work instantly. Time is required to reverse and learn to manage the avoidance behaviors and other symptoms of the Disorders.

You should be comfortable from the beginning with the general treatment plan being proposed by the therapist you are working with. Sometimes it takes “interviewing” a number of therapists before you find the right one.

Your cooperation and dedication to your treatment is crucial. You will have assignments to carry out between sessions, and your willingness to do these is essential to your treatment’s effectiveness. You must have a strong sense that you and the therapist are collaborating as a team to remedy your Anxiety Disorder.

No one plan works well for all people. Treatment needs to be tailored to your needs and to the type of Anxiety Disorder or disorders that you have. You and your therapist should work together to evaluate whether your treatment plan is being effective over time. Adjustments to the plan sometimes are necessary, since different people respond differently to various treatments.

Many people find that they begin to improve noticeably within eight to ten sessions when they have carefully followed the treatment plan outlined by their therapist. Other Anxiety Disorders take longer to treat, particularly if you have multiple Disorders or another psychological condition is involved.

However long your treatment takes, remember that you are learning to deal with your Anxiety Disorder for the rest of your life. A pill may be effective in the short run, but only therapy can help you learn to live a successful, fulfilling, and happy life without constant medication.

What do you think?

Personally, I have found therapy to be very effective in learning to manage and control my Anxiety Disorders. I am able to get out and do things that I haven’t been capable of for years, all without significant Anxiety symptoms. My therapy has taken longer than many people’s, because I have multiple Anxiety Disorders and bipolar disorder, as well.

But I firmly believe that the time I have spent in therapy is for my long-lasting good, and I look forward to the day when I no longer need it.

• Have you ever had therapy? What has been your experience?
• Many people go through several therapists before they find the right one. Has this happened to you?
• What do you think of this article? Do you believe that medication is just as good or better than therapy?

Resource used in this post:
Anxiety Disorders: The Role of Psychotherapy in Effective Treatment

©2009 Anxiety, Panic & Health. All rights reserved.

Related Posts:

• Exposure Therapy: Eliminating Anxiety Disorder’s Fear, Part 2
• Radical Approach to Therapy for Anxiety Disorder
• Group Therapy: Is It Right for You?
• Exposure Therapy: Eliminating Anxiety Disorder’s Fear, Part 1
• Drugs Are Not a Silver Bullet! There’s Another Way to Gain Relief!

You experience a pounding heart, sweaty palms, and dizziness. What do you think of? Are you frightened? Do you think you’re going crazy?

People who get scared when they have these symptoms — even if the cause is something as mundane as stress, exercise or caffeine — are more likely to develop a clinical case of an Anxiety Disorder, such as Post Traumatic Stress Disorder, or Panic Disorder, according to recent research. The chronic fear of these kinds of symptoms is a condition called Anxiety Sensitivity.

Those of us with Anxiety Disorders — and those of us without — can become hyper-aware of bodily sensations that lead to anxiety. When this awareness becomes morbid and takes over our lives, it can easily be labeled Anxiety Sensitivity.

Anxiety Sensitivity is a concept introduced in the 1980’s which has attracted a great deal of attention from researchers and clinicians. It is thought to be a preventable precursor to developing Anxiety Disorders, and a treatable condition for those who have already have a disorder.

This article explores Anxiety Sensitivity and its implications for you under the following headings:

• What is Anxiety Sensitivity?
• Is Anxiety Sensitivity inherited or is it learned?
• What is the relationship between Anxiety Sensitivity and Anxiety Disorders?
• Treating Anxiety Sensitivity

What Is Anxiety Sensitivity?

Anxiety Sensitivity refers to a person’s tendency to fear anxiety-related symptoms due to the belief that there will be some negative outcome as a result of having those symptoms.[1] They perceive their physical responses to certain triggers as a sign of imminent personal harm. They not only fear their reactions, they also fear that other people will detect their anxiety, which only serves to increase their anxiety.[2]

These symptoms may be as common as increased heart rate, sweating, muscle tension, headaches, or a sense of unreality in a given situation (derealization).

Anxiety Sensitivity fears lead to unrealistic conclusions:

• A person may fear having an increased heart rate because they believe that it will increase their risk for a heart attack or it will lead their having a heart attack.[3]
• An individual may fear being anxious because they think that others will view them in a negative light.
• Sweating or trembling are feared if the person believes these reactions will attract ridicule from others.[4]
• Someone might fear having the anxiety symptoms of having a headache or difficulties concentrating because they think this is a sign that they are “going crazy.”
• A sense of unreality (derealization) is feared if the person believes it is the harbinger of insanity.[5]

Is Anxiety Sensitivity inherited or is it learned?

Most researchers believe that Anxiety Sensitivity is a learned response, and is therefore environmentally influenced. However, there have been studies that show that it might be partially inherited from your parents.[6] [7]

It is generally thought that Anxiety Sensitivity develops from early experiences in a person’s life. For example, a child who sees his or her parents overreact with fear to sickness may begin to believe that certain normal bodily feelings, such as those connected with anxiety, are dangerous and threatening.[8]

What is the relationship between Anxiety Sensitivity and Anxiety Disorders?

There is a particular relationship between Anxiety Sensitivity and panic attacks, Panic Disorder, and Post Traumatic Stress Disorder (PTSD). It seems that there is a hyper-sensitivity to bodily sensations that lead to heightened anxiety over what would otherwise be normal physical reactions.

People with PTSD typically have high levels of Anxiety Sensitivity. Those who develop PTSD as a result of intimate partner violence also usually have higher levels of Anxiety Sensitivity than those who do not develop PTSD. Often, the extent of a person’s Anxiety Sensitivity predicts whether or not they develop more severe PTSD symptoms following the experience of a traumatic incident, such as a motor vehicle accident.[9]

Researchers have not discovered why Anxiety Sensitivity increases risk for PTSD. They speculate that fearing anxiety symptoms may cause people to have stronger emotional responses to situations that bring about anxiety, such as traumatic events, thereby increasing the severity of the hyperarousal symptoms of PTSD. As with all the Anxiety Disorders, the fear of Anxiety symptoms causes people to avoid those experiences or feelings that give rise to them. This may put people at risk for developing PTSD because they are not actively confronting and processing their emotions surrounding a traumatic event.[10]

Anxiety Sensitivity leads to the avoidance of experiences and feelings that cause anxiety, and this in turn can lead to panic attacks and the development of Panic Disorder. People soon develop a “fear of fear” and may begin to restrict their activities in an attempt to prevent more attacks. While a single panic attack does not indicate development of a psychological disorder — in fact, some estimates indicate that about 20 percent of people will experience a spontaneous panic attack at some point in their lives — repeated occurrences do.

N. Brad Schmidt, a researcher at Florida State University, says: [11]

When people start having repeated panic attacks, plus a lot of what we call panic-related worry — they worry when the next attack will occur and they start avoiding things due to worry — this is when someone has panic disorder.

Treating Anxiety Sensitivity

Anxiety Sensitivity is very treatable and can be reduced markedly through the proper treatment. In particular, Cognitive Behavioral Therapy (CBT) has been found to be very effective in reducing Anxiety Sensitivity. Although medications may reduce the immediate effects of Anxiety Sensitivity, the best long-term treatment has been found to be talk therapy, in which a person relearns reactions to common bodily sensations.[12]
In addition, exposure therapy for PTSD has been found to also reduce a person’s Anxiety Sensitivity. These treatments help people confront and experience their anxiety, allowing them to realize that anxiety is not dangerous and will not have negative consequences (such as having a heart attack or “going crazy”).[13]
Recent research has shown that Cognitive Behavioral Therapy can be useful in actually preventing PTSD, panic attacks, and Panic Disorder among those with Anxiety Sensitivity. N. Brad Schmidt states:[14]

The [research] findings offer an exciting possibility for prevention of anxiety and panic reactions among high-risk individuals… [T]he key is to teach people cognitive and behavioral skills to reduce their anxiety sensitivity so that it does not lead to a serious problem.

What do you think?

It is a hallmark of the Anxiety Disorders that we learn to fear what causes our fear, and increasingly avoid those situations, experiences, and feelings that engender those fears. This builds on itself, soon locking us into a prison of our own making. The predilection to these fears, Anxiety Sensitivity, is an important discovery that can lead to the prevention of the fears, and possibly, the development of Anxiety Disorders themselves.

• Have you ever experienced “fear of fear?” What did it feel like?
• Do you think the concept of Anxiety Sensitivity is valid in your experience?
• Do you think there should be screening for Anxiety Sensitivity for possible proactive treatment?

©2009 Anxiety, Panic & Health. All rights reserved.

FOOTNOTES
1. Tull, Matthew. (November 5, 2008). Anxiety Sensitivity and PTSD. Retrieved June 9, 2009 from http://ptsd.about.com/od/causesanddevelopment/a/AS_PTSD.htm ↑
2. Elish, Jill. (n.d.) FSU study links anxiety sensitivity to future psychological disorders. Retrieved June 9, 2009 from Florida State University web site: http://www.fsu.edu/news/2006/11/06/anxiety.sensitivity/ ↑
3. Taylor, Steven (ed). Anxiety Sensitivity: Theory, Research, and treatment of the Fear of Anxiety. Mahwah, New Jersey: Lawrence Erlbaum Associates, 1999. Page xi.↑
4. Taylor. (1999).↑
5. Taylor. (1999).↑
6. Broman-Fulks, Joshua, Green, Bradley, Berman, Mitchell, Olatunji, Bunmi, Arnau, Randolph, Deacon, Brett, Sawchuk, Craig. (2008, June 1). The Latent Structure of Anxiety Sensitivity — Revisited. Retrieved June 9, 2009 from http://asm.sagepub.com/cgi/content/abstract/15/2/188?rss=1 ↑
7. Stein, Murray, Jang, Kerry, Livesley, John. (February, 1999). Heritability of Anxiety Sensitivity: A Twin Study. Retrieved June 9, 2009 from http://ajp.psychiatryonline.org/cgi/content/abstract/156/2/246↑
8. Tull. (November 5, 2008).↑
9. Tull. (November 5, 2008).↑
10. Tull. (November 5, 2008).↑
11. Elish. (n.d.)↑
12. Tull. (November 5, 2008).↑
13. Tull. (November 5, 2008).↑
14. Elish. (n.d.)↑


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I keep a folder for interesting articles and tidbits that my readers might find fun to read and instructive. It has been growing fat!

Usually, I post a selection of these every couple of weeks or so, but have neglected to do so for quite some time. Though today’s post will not even begin to clear out the folder, at least it’s a good start!

Today’s topics cover a broad range of topics, as shown by the subject list:

1. Therapy by Telephone
2. Battle of the genes determine mental illnesses?
3. Seven habits that could transform your life
4. Is there a way to get rid of unwanted memories?
5. Why we overeat when we’re stressed

1. Therapy by Telephone

The attrition rate for telephone therapy is only 7.6 percent

Up to half the people that enter therapy drop out after a few sessions, and among patients who say they want psychotherapy, only 20 percent actually show up for a referral.

Part of the problem is denial and the stigma of mental illness.

But another part is that people can’t get off work, can’t fit therapy into their schedules, or have transportation problems. The elderly, the poor, and the disabled find it particularly hard to make traditional therapy appointments.

In addition, people with Anxiety Disorders or depression may simply not be capable of getting themselves to the therapist’s office on a regular basis.

A new study by David Mohr of Northwestern University suggests that a better option for some patients would be therapy by telephone. He found that the attrition rate for telephone therapy was only 7.6 percent, as opposed to nearly 50 percent for face-to-face therapy. Mohr says, “The telephone is a tool that allows the therapists to reach out to patients, rather than requiring that patients reach out to therapists.”

Read the full article, “The Benefits of Therapy by Phone.”

2. Battle of the genes determine mental illnesses?

Certain illnesses are single-gene caused: Mental Illness, too?

A topic being hotly debated among scientists is the extent to which the father’s and mother’s genes influence a developing fetus. It is already known that certain illnesses, such as Angelman syndrome and Prader-Willi syndrome spring from the same gene, and are determined by whether the father’s or the mother’s genes dominate.

Now two researchers, Bernard Crespi, a biologist at Simon Fraser University in Canada, and Christopher Badcock, a sociologist at the London School of Economics, are saying that the same single-gene mechanism works with mental illness.

They hold that an evolutionary tug of war between genes from the father and the mother can tip brain development in mental illness, as well. A strong bias toward the father pushes the developing brain toward the autistic spectrum at the expense of social development. A bias toward the mother moves the growing brain along what the researchers call the psychotic spectrum, toward hypersensitivity to mood: both their own and others’. This, according to Crespi’s and Badcock’s research, increases the risk of developing schizophrenia, and mood problems such as bipolar disorder and depression later on.

While most scientists and researchers see obvious holes in this theory, they are also intrigued by it. It is generally agreed that the research will spark new avenues of investigation into the reasons behind mental illness.

The New York Times article is “In a Novel Theory of Mental Disorders, Parents’ Genes Are in Competition.”

3. Seven habits that could transform your life

Change bad habits for good

In a departure from my usual fare for Anxiety, Panic & Health, I offer an excellent article that could have a significant impact on your life.

People are overwhelmed when it comes to starting positive life changes. Leo Babauta, the host of Zen Habits, provides a list of wise ways to change bad or undesirable habits to good ones. Even if we were to follow just one or two of these 7 habits, it would make a profound difference in our lives.

The article is “7 Little Habits That Can Change Your Life, and How to Form Them.”

4. Is there a way to get rid of unwanted memories?

Get rid of trauma, fear, even a bad song

Every one of us has memories that we wish we could get rid of; they clutter up our thoughts and impede our efforts at just getting on with our lives. The memory could be a chronic fear, a traumatic loss, or a bad habit. Or it could be as simple as the music and lyrics to a bad song that obsessively runs through your mind.

These bad memories just seem to be a part of being human, but now scientists are learning how to erase specific memories with an experimental drug. So far, the research has only been done with animals, but they say that the memory system is likely to work almost identically in people.

Imagine being able to get rid of the memories of that terrible automobile accident, or Paul Anka’s “You’re Having My Baby!”

A full explanation of the research and its implications are found in the article, “Brain Researchers Open Door to Editing Unwanted Memory.”

5. Why we overeat when we’re stressed

Reason for stress eating found

It seems that many people turn to food and overeat when they’re stressed or anxious, as pointed out in my recent article, “Surviving the Recession, Part 2: Anxiety, Harmful Behavior, and Paralysis.” This is everyday knowledge among the public, but now scientists are learning why it happens, with the possibility of developing a treatment to avoid it and other eating habits.

The “hunger hormone” ghrelin increases when a person doesn’t eat. Now scientists have discovered that it increases when a person is stressed, anxious, or depressed, too. This rise in ghrelin might be the body’s defense against the symptoms of stress-induced depression and Anxiety. So ghrelin rises, we eat more, we feel better, but we gain weight.

The work of these scientists presents the possibility of developing treatments that would dampen the urge to eat when stressed. On the flip side of the coin, they are investigating ghrelin’s role in conditions such as anorexia nervosa, with the potential to learning how to treat it more effectively.

The article, “Hunger Hormone Increases During Stress, May Have Antidepressant Effect,” is very interesting, and gives a good overview of this new research and its opening the doors to treatments for both overeaters and undereaters.

What do you think?

I’ve been a bad boy!

I promise that I will do better in regularly posting this type of miscellany — the reaction from readers in the past has been good, and it’s obvious that many of you enjoy them. My problem is that I get so caught up in the big research articles that I forget that readers want and like shorter ones!

• What memories would you get rid of if you could?
• Would you take a medication to help you not overeat when stressed?
• Do you think that therapy by telephone would work for you?
• What kinds of articles would you like to see more of?

©2009 Anxiety, Panic & Health. All rights reserved.

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• Obsessive-Compulsive Disorder Linked to Brain Activity

Artwork by Maria Yakunchikova

We all have fears and anxieties from time to time, but for most people they trouble you today and are gone tomorrow.

It’s when these fears and anxieties become persistent that they threaten to derail your life. Your every moment, your every thought is taken up by negative thoughts. You feel overwhelmed and it seems that everything is happening at once.

Stanley Popovich is the author of today’s guest post. He is a Penn State graduate who struggled with fear and anxiety for 15 years. He has written a book based on his personal experiences in overcoming his fear, as well as on interviews with a variety of professionals. 

The book, “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” is easy to read and comprehend. It presents a general overview of techniques that are effective in managing persistent fears and anxieties. It is available both as a paperback and as an ebook. For more information and a number of helpful free articles, visit his web site, “A Layman’s Guide to Managing Fear.”

Everybody deals with anxiety, fears and depression, however some people have a hard time in managing them. Here is a brief list of techniques that a person can use to help manage their most persistent fears and every day anxieties.

Overwhelmed? Break the task down into small steps

When facing a current or upcoming task that overwhelms you with a lot of anxiety, the first thing you can do is to divide the task into a series of smaller steps. Completing these smaller tasks one at a time will make the stress more manageable and increases your chances of success. 

Take a break when everything happens at once

Sometimes we get stressed out when everything happens all at once. When this happens, a person should take a deep breath and try to find something to do for a few minutes to get their mind off of the problem. A person could get some fresh air, listen to some music, or do an activity that will give them a fresh perspective on things. 

Visualize a red stop sign to conquer fearful thoughts

A person should visualize a red stop sign in their mind when they encounter a fear provoking thought. When the negative thought comes, a person should think of a red stop sign that serves as a reminder to stop focusing on that thought and to think of something else. A person can then try to think of something positive to replace the negative thought.

Carry a notebook of positive statements and affirmations

Another technique that is very helpful is to have a small notebook of positive statements that makes you feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket. Whenever you feel depressed or frustrated, open up your small notebook and read those statements. This will help to manage your negative thinking.

Take one day at a time. Focus on the present

Learn to take it one day at a time. Instead of worrying about how you will get through the rest of the week, try to focus on today. Each day can provide us with different opportunities to learn new things and that includes learning how to deal with your problems. You never know when the answers you are looking for will come to your doorstep. We may be ninety-nine percent correct in predicting the future, but all it takes is for that one percent to make a world of difference.

Take advantage of the help available

Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your depression and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future. Remember that it never hurts to ask for help.

Patience, persistence, education, commitment are key

Dealing with our persistent fears is not easy. Remember that all you can do is to do your best each day, hope for the best, and take things in stride. Patience, persistence, education, and being committed in trying to solve your problem will go a long way in fixing your problems.

What do you think?

Stanley Popovich has some good tips to help overcome persistent fears and anxieties. What I like about them is that they are simple, easy to remember, and easy to do. It goes to show you that it doesn’t take a clinical psychologist to make effective suggestions to help others in their lives.

Guest posts are a great way to expand the variety of voices and outlooks here on Anxiety, Panic & Health. Each one of us has experiences that would be helpful to others. If you think that you would like to write a guest post, I have a new page entitled “Guidelines for Guest Posts” that covers how to go about it. Click on the link, or look under “Reference & Info” in the rightmost sidebar.

• Can you share any techniques that you use to set aside fears and anxieties?
• Have you used any of Popovich’s techniques? Do they work?
• This was a short post. Would you like to see more of this type post in the future?

Artwork by Maria Yakunchikova (1870-1902), entitled “Fear,” 1893-95.

©2009 Anxiety, Panic & Health. All rights reserved.

As always, your comments are welcome!

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