When Parent Anxiety Feeds Child Anxiety: Breaking the Intergenerational Cycle

Anxiety often passes from one generation to the next, even without words. Children sense their caregivers’ moods and often internalize them. In homes where anxiety lingers, kids can grow up feeling overwhelmed, even before they understand what anxiety means. This cycle affects how children develop emotionally, physically and socially. Breaking it starts with awareness, support and deliberate change. How Does a Parent With Anxiety Affect Their Child? A child’s early environment is critical in brain development and well-being. How a parent reacts to stress, expresses emotion and connects with their child shapes the child’s emotional, neurological and social growth. In this sense, supportive parenting builds trust and resilience, while inconsistent or anxious caregiving can leave children feeling unsafe or emotionally confused. Parental traits — such as mental health and life stress — greatly influence parenting behaviors. Parents who experience social anxiety tend to exhibit less warmth and might perceive their child's behavior in a more negative light. This can result in them correcting their child due to a fear of judgment. Similarly, parents dealing with generalized anxiety may find it challenging to manage their emotions, resulting in responses that are inconsistent or unsuitable. Recognizing the Signs: What to Look For in Yourself and Your Child It’s normal for children to worry. But persistent or intense fears may indicate anxiety. This disorder can take many forms. For instance, separation anxiety disorder involves a strong fear of being away from parents. When it comes to social anxiety disorder, it leads to a fear of being around people or in public places. Generalized anxiety disorder means ongoing worry that is not tied to one specific event. Additionally, anxiety can physically manifest in many ways, leading to symptoms such as stomachaches, headaches and fatigue. If you suspect your child is experiencing anxiety, the first step is to seek a professional evaluation. A proper diagnosis helps families understand what’s happening and opens the door to effective treatment. 6 Research-Backed Strategies to Break the Cycle These strategies provide practical steps you can take to reduce anxiety within your family and begin breaking the intergenerational cycle.  1. Practice Mindful Parenting Mindfulness is about focusing on the present moment and experiencing it without allowing your judgment to interfere. When it comes to mindful parenting, it means staying present while listening fully and responding with empathy. In fact, parents with high dispositional mindfulness manage emotions better, resulting in stronger relationships and less stress, anxiety and depression.  This approach also builds self-awareness and connection. It reduces reactivity and supports calmer parent–child dynamics. Consider mindful parenting interventions to receive help and support from experts who can offer guidance. For instance, it can strengthen these skills and improve family well-being. 2. Seek Professional Support Anxiety disorders often begin early. Yet many parents are unsure when worry becomes a clinical issue. Some feel confused by the diagnostic process, and others struggle with stigma or fear of labeling their child. Still, receiving a diagnosis can offer clarity, reduce blame and help the family access support. With a diagnosis, psychological interventions can successfully address child anxiety disorders, which might affect how parents view their child's anxiety disorder diagnosis. Additionally, sharing that anxiety is common and treatable also eases fears about the future. When clinicians take time to explain diagnoses clearly and compassionately, families feel more empowered and less overwhelmed. 3. Foster Open Communication Avoiding communication can heighten children's anxiety, causing them to develop incorrect and damaging beliefs about themselves and to engage in problematic behaviors. Some possible outcomes are risky health behaviors and aggression. Warm, responsive and open communication helps parents address sensitive health issues effectively. This kind of interaction supports better child health and well-being. Additionally, you can enhance communication with schools by getting involved with your child's education. If your child struggles with anxiety, help teachers understand the cause. For example, explain that defiance or silence may come from anxiety rather than disobedience. Work together to provide the support your child needs. 4. Prioritize Self-Care and Stress Management Watch for stress at home, in school or in social situations. Recognizing these triggers can help manage early signs of anxiety. Once you have it, try building simple routines that support well-being, like eating meals together and keeping consistent sleep schedules. Or propose reducing screen time and cutting back on caffeine. Try calming activities like yoga, which uses breathing techniques to ease anxiety, stress and depression. Tools like relaxation apps or a mood diary to track and understand your emotions can also help. When anxiety arises, try techniques to manage stress. You can slow your speech, take time to calm down, respect others’ feelings and respond with assertiveness instead of aggression. 5. Foster Self-Confidence Support your child’s growing independence by encouraging them to express opinions and make decisions. Recognize their decision-making and problem-solving skills and celebrate their efforts. This kind of support helps children feel capable and in control, which can ease anxious thoughts. When your child faces a challenge, help them manage anxiety by breaking the task into smaller, achievable steps. Offer encouragement after each step to create a sense of progress and reduce fear. Be sure to acknowledge brave, helpful or kind behavior right away. For younger children, it’s important to recognize even small acts of courage — ideally every day — as these moments lay the foundation for long-term resilience. 6. Model Healthy Coping Skills Coping includes the thoughts, feelings and actions used to handle daily stress. Some strategies — like problem-solving — are helpful. Others — like constant worrying — are not. These can appear together, but the goal is to use the helpful ones more often. Teaching children to rely on positive coping tools strengthens their emotional growth and learning. Parents and teachers are very important in this process. When adults use clear, consistent language about coping, children are more likely to understand and practice those skills. Positive thinking also helps manage stress. In contrast, poor coping habits can increase anxiety. By promoting a hopeful mindset, you help children face challenges with less fear and more resilience. Empowering Families for Better Mental Health How does a parent with anxiety affect their child? Parental anxiety can shape how children develop and cope with emotions. Noticing the signs in yourself and your child allows for early support. Families can grow stronger together through mindful parenting, open communication and healthy coping strategies. Self-care and encouraging independence help reinforce this cycle. With awareness and small, steady steps, you can break patterns of anxiety and build a healthier future.

Your workday is full of challenges, from tight deadlines to back-to-back meetings. While these demands can be energizing, they can also create tension in your body and mind. The good news? You have a built-in tool to restore balance — your breath.  Breathwork is a simple yet powerful way to release stress, regulate emotions and enhance focus, all in just a few minutes. With intentional breathing exercises for stress at work, you can shift into calm and clarity anytime you need it. There are science-backed techniques that can help ease tension, improve concentration and support emotional well-being throughout your day, and you’ll find them here.  The Link Between Breath and Stress Have you ever noticed how your breathing patterns change under pressure? Stress often leads us to breathe shallow, rapid breaths that can make you feel even more tense. That’s because your breath is directly connected to your nervous system.  When you’re under stress, your body activates your fight-or-flight response, which releases cortisol and increases your heart rate. This natural reaction is helpful in short bursts, but when it becomes your default setting, it can lead to fatigue, brain fog, and feeling emotionally overwhelmed.  The good news is that deep, intentional breaths can mitigate this. Deep and deliberate breaths signal to your body that it can relax, which slows down your heart rate and shifts you into a calmer state of mind.  Simple breathing techniques can interrupt the stress cycle, bring more oxygen to your brain and restore clarity. Whether you’re dealing with a tight deadline or a high-stakes meeting, conscious breathwork can help you reset and refocus in just a few minutes.  Breathing Exercises for Stress at Work  The beauty of breathwork is that it’s always available. You don’t need any special equipment, apps, quiet rooms, or guides to do it. Whether at your desk, in a meeting, or stepping away for a quick reset, these simple breathing exercises can help ease your tension and help you find your center.  Box Breathing  This technique is popular among athletes and Navy SEALs for a reason. It’s an effective way to regulate the nervous system and regain focus. How to do it: Inhale through your nose for a count of four. Hold your breath for a count of four. Exhale out your mouth for a count of four. Hold again for a count of four.  Repeat this as many times as you need to until you feel calm. It’s great for moments when stress feels overwhelming. It will help you slow down and regain control.  Extended Exhale Breathing Your exhale plays a key role in relaxation. Making your exhale longer than your inhale activates your parasympathetic nervous system and signals to your body that it’s safe to relax rather than continue to stress. How to do it:  Inhale through your nose for a count of four.  Exhale gently for a count of six (or longer if you’re comfortable with that).  Repeat this as many times as needed, making each breath smoother and steadier.  This technique is beneficial during moments of frustration or when you need to reset between tasks.  Alternate Nostril Breathing A go-to in yogic practices, alternate nostril breathing helps balance both sides of the brain, improving focus and reducing mental clutter. How to do it:  Sit comfortably and use your right thumb to close your right nostril.  Inhale deeply through your left nostril.  Close your left nostril with your left ring finger and release your right nostril.  Exhale through your right nostril.  Inhale through your left nostril, switch sides and exhale through your left.  Repeat for a minute or two.  This method is excellent before essential meetings or creative tasks, as it promotes mental clarity and relaxation at the same time.  Belly Breathing Shallow chest breathing can worsen stress, but shifting your breathing to deep belly breaths can quickly calm your nervous system. How to do it:  Place one hand on your belly and the other on your chest.  Inhale deeply through your nose, letting your belly expand while keeping your chest still.  Exhale slowly, feeling your belly soften back in.  Repeat for a few minutes, focusing on smooth, steady breaths.  Belly breathing is perfect for resetting after a stressful conversation or starting your day feeling centered.  By incorporating these breathing exercises for stress at work, you can create a sense of control and calm, no matter what challenges come your way.  Deep Breathing Exercises for Anxiety Stress at work is one thing, but anxiety adds another layer. Anxiety can make your mind race, your chest feel tight and your emotions much harder to manage. Deep breathing techniques can help regulate your nervous system, easing the physical and mental symptoms of anxiety so you can stay present and focused.  4-7-8 Breathing  Dr. Andrew Weil popularized this technique and works by slowing your breathing and increasing the oxygen flow to the brain, promoting a sense of calm. How to do it:  Inhale deeply through your nose for a count of four.  Hold your breath for a count of seven.  Exhale slowly through your mouth for a count of eight.  Repeat for four cycles or longer if needed.  This exercise is excellent for those moments when anxiety creeps in unexpectedly, helping to regulate your emotions quickly.  Resonance Breathing Resonance breathing is also known as coherent breathing and helps to synchronize your heart rate and nervous system, creating a deep sense of relaxation. How to do it:  Inhale deeply through your nose for a count of five or six.  Exhale slowly for the same count.  Continue this slow, even-paced breathing for a few minutes.  This method is perfect when you’re feeling on edge or struggling with anxious thoughts. It’s also a great practice to incorporate into your daily routine for ongoing resilience.  Sighing Breath Sometimes, the best way to release tension is through a big sigh — just like you do naturally when you’ve had a long day. This technique helps loosen emotional and physical tightness in seconds. How to do it:  Take a deep inhale through your nose, filling your lungs.  Exhale through your mouth with an audible sigh.  Repeat a few times, letting go of any built-up frustration or worry.  This simple exercise is great when you need an instant shift, whether after a stressful email or before diving into a big project.  By practicing these deep breathing exercises for anxiety, you can train your body and mind to respond to stress more efficiently. Over time, these techniques can become powerful tools for emotional regulation. You can even offer these techniques to employees to help them deal with work stress or connect with the team more effectively.  The Emotional Release Aspect of Breathwork  Stress doesn’t just live in your mind — it’s stored in your body, too. When you experience tension or anxiety at work, your body responds by tightening muscles, quickening your breath, and keeping you in a high-alert state. Over time, these stress patterns get trapped, leading to emotional buildup. Breathwork offers a powerful way to release these stored emotions and restore balance.  One of the key ways breathwork helps with emotional release is through vagal toning, which is the activation of the vagus nerve. The vagus nerve runs from your brainstem down to your gut. The vagus nerve is responsible for shifting your body out of fight-or-flight mode and into a calm, relaxed state.  The stronger your vagal tone, the faster you can recover from stress. Deep, intentional breathing is one of the most effective ways to stimulate this nerve and promote relaxation. Incorporating breathwork techniques into your day can be used to release emotions, improve vagal tone and build long-term emotional resilience.  Final Exhale Your breath is one of the most powerful tools for managing stress, releasing emotions, and staying centered at work. With just a few minutes of intentional breathing, you can shift from tension to ease and from overwhelm to clarity. These techniques are always available, whether you’re using box breathing before a big presentation or a simple sigh to let go of frustration.  The best part is that the more you practice, the more naturally your body responds to stress calmly rather than chaos. So, the next time work feels overwhelming, remember that your breath is your reset button. Take a deep inhale, exhale slowly and let it bring you back to balance. 

This article deals with topics of abuse and sexual assault, which may be disturbing to some readers. What does it mean to be the perfect victim? Is there such a person? A so-called perfect victim is somebody who gives an impression of absolute blamelessness in the aftermath of an abusive action because of their level of respectability, vulnerability and believability. For these reasons, you are more likely to accept their accusations as honest and truthful. What this perception does is place focus on the victims instead of on the offenders, where it actually should lie. In reality, there is no such thing as a perfect victim. Public opinion and prejudice cause this illusion and do more to create resistance for those not "fitting the mold” to get the justice they deserve.  Who is a “Perfect” Victim? You’ll best understand who constitutes a perfect victim through examples that indicate the dangers of forming perceptions based on specific victim predispositions.  Young, White and Middle Class Two plaintiffs in abuse cases are a well-dressed young caucasian lady with a good job and a clear criminal record and an older disadvantaged woman of color with a history of misdemeanors. The first plaintiff will likely find more favor in a courtroom and via public opinion than the latter, who has to create an enhanced degree of respectability to receive similar levels of justice.  Quite unjustly, the first plaintiff automatically receives more empathy and favor in court than the second, which is too often the situation concerning race, age, class, and life differences. This bias does not mean that the younger, more privileged victim is any more worthy of understanding and fair treatment in a courtroom, but because of these factors, the younger, more privileged victim makes a more “perfect” victim. Clever and Well-Spoken A plaintiff giving testimony in a sexual assault case could be an articulate, qualified woman with high societal standing or, conversely, a lower-class, intellectually disabled member of society with no social standing to speak of. Those viewing and judging the case will likely view the first person as a perfect victim compared to a woman with a disability.  Although women with intellectual disabilities get subjected to sexual assault 50% to 90% more regularly compared to other members of society, these others have the courts believe them more often. Intellectually disabled people generally carry less credibility in courtroom scenarios. Whereas the courts should regard victims' ordeals on their merits instead of the impressions they glean, the truth is that some are deemed “more worthy” of belief than others.  Demure and Cooperative Authorities rescue two young girls from different backgrounds from sex traffickers. Both are traumatized, but one is shy and respectfully volunteers information to her rescuers. The other is demonstrative and unwilling to cooperate. As a result, without consideration for their upbringing, the courts and the public view the first victim as more “perfect” than the second. Traffickers enforce their will on their victims to the degree that the victim’s submission means better treatment in context and a greater chance of survival. Their methods of control foster environments that either bend victims to their will or trigger behavioral and mental patterns that may cause a victim to be labeled as “difficult” after rescue. Both girls experienced untold trauma during their time in captivity and built the best coping mechanisms they could. Neither is a perfect victim and deserves more support and empathy than the other.  The Perfect Victim Illusion The above examples show that public perception and innate societal bias form the foundation of the perfect victim illusion. An illusion is all it is. Victims of sexual abuse are never perfect. They lodge criminal cases or civil suits based on circumstances they’ve endured — all of which have enough foundation to warrant court dates. From there, the court must establish the facts and arrive at a verdict of guilty or not guilty against or in favor of the defendant — the defendant, not the victim. The plaintiff is not on trial and should never be, and you should not dispute any presented facts because the victim stating them is not deemed perfect — in looks, actions,  speech or background — and neither should the court. You’re likely aware of the impending high-profile sexual harassment civil case that actress Blake Lively has brought against fellow actor and director in their joint movie “It Ends with Us,” Justin Baldoni. Blake Lively vs. Justin Baldoni Should there ever have been a personification of the perfect victim, you’ll agree Blake Lively fitted the bill. The tall, blonde Hollywood sweetheart married to the ideal man, Ryan Reynolds, had the acting world at her feet, having appeared in the smash TV series “Gossip Girl” and Tinseltown hits “The Age of Adaline” and “The Town,” among others.  After releasing her movie “It Ends With Us,” about domestic violence, Lively used her press tour to promote her haircare range, drew some criticism and created distance between herself and the film’s male lead and director, Justin Baldoni. When news of Baldoni’s alleged inappropriate sexual behavior toward Lively on the movie’s set hit the press, there was widespread outrage against the director, with most of the film’s ensemble unfollowing him on social media.  However, more stories, old video clips, and news of Baldoni’s defamation countersuit have gone viral as time passed. Many of these paint Lively in a less-than-perfect light, meaning that the once-perfect victim may find herself facing a more difficult courtroom scenario when the case begins next March. You know you should never preemptively judge a victim, and while Lively and Baldoni have both undergone judgment in the court of public opinion, it's up to the court to decide whether the actress’s alleged ordeal merits a guilty verdict against her co-star. Whatever the result, the current trial in the media proves that a perfect victim doesn’t exist. While respectability, vulnerability and believability may create empathetic public perceptions, an unknown victim of abusive lovebombing may realistically be more worthy of the status. No Victim is Perfect While preconceived ideas and views of victims may cause positive or negative impressions of those in the public eye, spare a thought for the invisible victims who undergo levels of bias from juries in courtrooms because of who they are and not how their abusers criminally treated them. These imperfect victims face more resistance because of their perceived imperfections. In fact, they’re no less perfect than those who’ve undergone similar crimes but have better social standing. The only thing making any victim “perfect” is the perception of others. It’s only an illusion.

If you’re like many, you could use some solid mental health tips for managing anxiety. However, few people attend schools or have jobs that devote more than lip service to stress management, and knowing what to do can confuse even well-educated individuals.  However, anxiety is an increasing problem. The pandemic saw a substantial increase in this and other mental health disorders, and soaring inflation and economic uncertainty mean the issue hasn’t subsided for many. Worse, it prevents folks from finding the help they need, as socioeconomic factors are a leading cause of skipping care in the United States. It’s understandable if you have to manage alone, and the following tips can make a difference.  1. Get Organized  It’s the day of your big presentation — and you can’t find your phone. Panicked, you scour the house, making yourself late in the bargain. The entire ride to work, your stress levels go through the roof, worsening your anxiety symptoms.  Here’s the biological reality: it’s far harder for you to focus when you’re frantic. That leads to careless mistakes like misplacing your keys, causing further panic. Give yourself the gift of organization — your future self will thank you:  Create a place for everything: You’re far less likely to misplace essential items like your phone and keys when you always put them in the same place. It’s one reason that moving is so stressful; you have to get used to a new dedicated spot. Practice when you’re calm, so it’s second nature when crunch time hits.  Get a planner: You can go with old-fashioned paper or use an app. Each Sunday, plot a course for your week. Review your to-do list for the next day before shutting down for the evening, so you don’t accidentally forget that specialist appointment you’ve awaited for months.  Use electronic reminders: Nearly every cellphone has a built-in alarm clock that lets you set as many reminders as you like. Set them for everything to avoid regret.  2. Learn to Breathe Yoga enthusiasts know that pranayama, or breathwork, is one of the most important parts of any class. It focuses on mindfully controlling the duration, frequency and timing of each inhale and exhale.  Why is it so important? Breathing is one of the best ways to calm an overexcited nervous system and tap into your parasympathetic side, your body’s signal to relax, rest and digest. When you panic, your breathing becomes shallow. Consciously elongating each inhale and exhale gradually induces calm, although it might take a few minutes.  There are dozens of breathing techniques you can use. One of the simplest is simply using a 5:5 count. Inhale for a count of five and exhale the same length until your jitters reduce.  3. Modify Your Diet  Can the foods you eat influence your mood? Absolutely. Scientists learn more about the gut-brain connection every day, but they now believe regulating your intestinal microbiota could help improve anxiety symptoms.  What should and shouldn’t you eat? In general, it’s best to avoid ultra-processed foods. Why? Researchers suspect that overconsumption of such products often triggers systemic inflammation, a culprit behind many diseases, including those affecting your brain.  Some foods may help you battle anxiety. Why not add more of these to your plate and mindfully observe their effects?  Fatty fish: Fatty fish are high in omega-3 fatty acids, which reduce brain inflammation and promote better neurological health.  Nuts and seeds: These contain high levels of magnesium, selenium and zinc, which are all vital for brain functioning.  Yogurt: Yogurt is rich in probiotics that help support a healthy intestinal microbiome.  Turkey: This food contains tryptophan, the stuff responsible for that post-Thanksgiving dinner nap. It induces a sense of calm and relaxation.  4. Work It Out Exercise is one of the best natural remedies for anxiety. Why? It lets you mitigate excess stress hormone levels like nature intended — tapping into your “fight or flight” response. Your body doesn’t know if you’re wrestling a lion or wailing on a punching bag; the effect is the same.  However, you should keep your workouts under an hour and average in intensity for best results. Exercise also promotes a stress response, dropping adrenaline and cortisol levels when you complete your fitness routine. Excessively vigorous or prolonged activity can raise cortisol levels, provoking the opposite reaction and exacerbating existing imbalances. As in most things, moderation is key.  5. Try Calming Herbs Before modern medicine existed, people turned to nature for treatment. Many of the compounds in such plants are key components of many of today’s allopathic remedies. However, there’s nothing wrong with trying natural herbs if you don’t have meaningful access to prescriptions.  Pro-tip: Herbal medicine works much like traditional in that not every remedy works in a pinch. You have to take some long-term to appreciate the effects, so please don’t give up after one serving fails.  What are the best herbs to use for anxiety? Add some of these to your teapot.  Passionflower Valerian Chamomile Lavender Lemon Balm Additionally, you might want to add adaptogenic herbs to your mix. What are those? These plants protect against the effect of oxidative stress, battling some of the inflammation that might keep other remedies from working as effectively. Some popular ones to try include: Ashwagandha Astragalus Holy Basil (Tulsi)  Chaga mushroom  Reishi mushroom  6. Practice Yoga  Yoga is perhaps the ultimate form of exercise for people with anxiety because it unites the benefits of deep breathing with physical movement to double the perks. Please don’t think you can’t get an invigorating experience this way — step into an Ashtanga or vinyasa class, and you’ll be sweating plenty by the time your session ends.  However, you can also find less vigorous forms. Hatha is a great starting place for many beginners because it allows you to master poses without flowing through them too quickly or holding them for an extended period. Gentle yin and restorative classes are glorious when you have chronic pain or simply want to stretch yourself calm before sleep. You don’t even have to join a studio — plenty of yoga guides create free content on YouTube to spread the bendy-stretchy love.  https://youtu.be/rNVzTZcimjc?si=x04EDbVynL6pjOWC 7. Float Away  Have you heard of floatation therapy? This treatment encloses you in what’s essentially an aquatic sensory deprivation chamber where you float blissfully in warm waters, free from the excess bombardment of stimuli that ramps up anxious feelings in many. It costs between $75 and $100 on average for a 30-minute session.  However, you can imitate the effects at home in your bathtub. Close the door, light some electric candles — real ones are too risky if you fall asleep — and dim the lights. Consider adding some soul-soothing solfeggio music, as the water may amplify the effect of the frequencies. A pair of waterproof headphones helps you shut out any outside noise that might disturb your otherwise peaceful bliss.  8. Try Aromatherapy  Can inhaling your favorite fragrance ease panic? Perhaps. How does aromatherapy work? Researchers believe that the scent molecules travel from your nose to your brain, where they activate your amygdala, which impacts emotional regulation.  What are some of the best scents? Many of them are similar to the herbs you ingest:  Chamomile Lavender Rose Bergamot Jasmine Holy basil  9. Locate Low-Cost Help  Finding low-cost mental health care isn’t easy, even if you have coverage. If you’ve already visited Healthcare.gov and haven’t found a plan that fits your budget, you might have to get creative.  Support groups can be a lifeline, and many people with anxiety find online versions more manageable than entering a room full of strangers, even if they share a common problem. Members can share strategies that work for them. You might also get lucky and find a clinic that offers services on a sliding scale. Prescription drug discount plans can sometimes bridge financial gaps if you can swing a psychiatrist’s appointment but not ongoing copays or deductibles, only medication.  It’s generally best to keep your mental health woes out of the workplace, as this information is more likely to harm, even derail, your career than it is to get you the help you need — and job loss only compounds your existing angst. However, if your employer offers an assistance plan, you may investigate it, especially if the administrators take pains to maintain your confidentiality. Be aware of the risks before you leap, however, as regret can make your mental health worse.  Mental Health Tips for Anxiety Rates of anxiety continue rising. Unfortunately, not everyone has access to a therapist’s couch or medication. That doesn’t make their conditions less severe.  Try these eight mental health tips for managing your anxiety. A single or combination approach may work best; experiment until you find the right treatment regimen.  Originally published December 15, 2022. Updated December 23, 2024. 

When your anxiety gets too high, everything feels like it’s spinning out of control. That’s a really scary experience. Prepare yourself for stressful situations by learning these grounding techniques for panic attacks. They’ll calm your nervous system and give you a sense of control over your mental health again. What Are Grounding Techniques? Grounding techniques engage your muscles or brain to distract your nervous system. Instead of telling yourself to calm down — which rarely works during an anxiety attack — these techniques keep your body busy so your nervous system realizes there isn’t a threat. It’s crucial to try both physical and mental grounding techniques for anxiety attacks as you explore what works best for your mind. One may be more effective than the other in various situations. Knowing how to do both could resolve your anxiety in times of crisis. Best Grounding Techniques for Anxiety These are some of the best grounding exercises you can try when you feel like you’ve lost control of your anxiety. Keep the steps saved on your phone or by your bedside so you always have directions to follow when you need help. 1. Try the 5-4-3-2-1 Method Many people prefer the 5-4-3-2-1 method because it may feel like you’re checking things off a to-do list. If you find staying productive soothing, you might enjoy it too. Follow these directions to calm your mind: Say five things you can see, like a lamp or TV. Say four things you can hear while doing this grounding technique. Say three things you can feel, which may require touching the carpet or your chair. Say two things you can smell (if you can’t smell anything, name two smells you love and imagine inhaling their aroma). Say one thing you can taste, like a sip of water or a bite out of a cracker. Try taking deep, slow breaths between each art of this technique. Repeat it as often as needed and switch environments to engage with new sensations. You can also follow this video guide for extra help. https://www.youtube.com/watch?v=30VMIEmA114 2. Walk Away  Mild exercise is a surefire way to quell panic. Doing so makes evolutionary sense. When you have an anxiety attack, your body releases the stress hormones adrenaline and cortisol to propel your muscles into action. However, modern “attackers” seldom resemble hungry lions.  Your body hasn’t caught on to the fact that all the cortisol in the world won’t solve problems like too many bills with too little month for paying them. You might not be able to hit a sudden financial windfall, but you can burn those hormones off the way nature intended. Taking a walk around the block can also prevent you from saying something you don’t really mean in the heat of the moment. 3. Practice Box Breathing People can feel anxious anywhere. The spike in mental and physical tension occurs when people hear loud sounds, encounter social situations or smell something related to a bad memory. If anxiety affects you while you’re busy, like during your commute to work, box breathing can help. Here’s how you can do it: Breathe in through your nose while slowly counting to four. Hold your breath while counting to four at the same pace. Exhale while counting slowly to four. Wait four seconds and repeat until you feel calm. Bookmark this video to follow it when you’re too anxious to sleep or feeling nervous before a meeting. It’s also helpful if you need someone to count to four while your mind races. https://www.youtube.com/watch?v=MoQVgJx_QN4 4. Understand What Is Happening  Your first panic attack is scary and deserves emergency care — you want to ensure an underlying health condition doesn’t lurk behind those heart palpitations. However, learning about your disorder can help quell your fears once you have a diagnosis.  Learn to recognize the symptoms of a panic attack. Sometimes, mindfully observing what is happening in the present moment is enough to gradually restore calm. Imagine yourself as a neutral scientist, taking notes on your physiological responses like increased heart rate and sweating. This is one of the grounding techniques for panic attacks that people might not think to try because viewing yourself through a clinical lens might feel strange at first. You’ll know it’s working when you feel slightly disconnected from your panic and able to think more clearly as your body calms down. 5. Use One of Your Five Senses The 5-4-3-2-1 technique has structured steps that engage all of your senses. Sometimes, anxiety attacks make following multiple instructions more difficult. If your thoughts won’t slow down enough to count things in your environment, use one of your five senses to hone your focus. Choose one and follow these general ideas: Sight: Choose one thing in your vicinity and describe it out loud to yourself, focusing on every tiny detail. Hearing: Pick something you can hear or turn on some calming audio. Describe what it sounds like and any good memories you associate with it. Smell: Choose a smell or talk out loud about an aroma you love. Touch: Touch something near you and talk about what it feels like, what temperature it is and if it’s something you enjoy feeling. Taste: Grab a water bottle, soda or a nearby snack and describe what it tastes like. Focus on every sensory experience related to tasting it. Save this tutorial in a playlist to make it part of your calming auditory input. The calming instructor and music will ease your mind and might make this technique more successful for you. https://www.youtube.com/watch?v=mzDdXCrmmWM 6. Observe Your 4F Stress Response  You can also learn a lot about yourself through observing your psychological response to stress. If you have a past trauma history, you might not even recognize the sights, smells or sounds that trigger a flashback and the accompanying panic. However, your body recalls the memory.  Psychologists have identified four trauma responses to stress — fight, flight, freeze and fawn. You probably recognize fight-or-flight. Freezing creates the stereotypical deer-in-headlights pattern. You stop and watch to see what will happen next or play “dead.” It could explain the overwhelming emotions that make it impossible for depressed people to move from bed.  Fawning refers to immediately moving to please the source of the threat. It often occurs in response to childhood trauma where you tried to prevent abuse by doing everything you could to please the offending parent.  Once you observe how you typically react, you can evaluate the effectiveness of your innate response. If it isn’t appropriate to the situation, think of how you can behave differently.  7. Doodle Anxiety Away Keep a sketchbook and pencil near where you typically feel nervous. Even if you only doodle on a sticky note, drawing may reduce your anxiety by helping you focus on your creative expression. Free drawing can even reduce burnout symptoms when practiced while you’re feeling anxious. Use these inspirational ideas to start drawing next time your nervous system starts overwhelming you: Draw abstract shapes and see how you can connect them. Let your hand move over the paper in any direction. Sketch a photo of something that brings you joy, like a puppy or a flowering plant. Draw something you did the other day that made you happy. Try outlining a picture of what you’ll eat for your next meal. Many people enjoy watching this technique tutorial while they draw to avoid feeling like they’re alone. See if it helps you while trying this anxiety resource. https://www.youtube.com/watch?v=YTHgm8wL_IE 8. Find a Focal Point  When you panic, your eyes scan your visual field, seeking impending threats. Finding a focal point on which to center your vision can help calm your physiological responses.  Fixate on an object approximately 20 feet away. It helps to make it something pleasant and natural, like your aquarium or a houseplant. Keep your attention on that spot until your heart rate begins to subside. 9. Explore Somatic Grounding Somatic techniques involve interacting with your environment with your body. You’ll stimulate your nervous system with outside things like textures and temperatures. It distracts your body from its high anxiety state, making it easier to calm down. Use these steps to ground yourself anywhere: Place your bare feet on the carpet and wiggle your toes. Notice how it feels, how the pressure distributes in your feet and what it feels like to flex your toes. Place your hands on a tree trunk and note what the bark’s texture does to your skin. Lie down on the floor until you’re fully prone. Notice where the pressure in your muscles goes and how gravity pulls you to the earth.  Sit comfortably on a chair and pay attention to how your body adjusts to the chair’s softness or firm arms. Press against the ground like you’re about to do a plank. Feel the pressure in your hands, the firmness of the floor and the strength in your body. If you’re having trouble picturing this freestyling technique, this instructional video might make it easier. You’ll know you’re doing it correctly by following each guided step. https://www.youtube.com/watch?v=5TBoR847clE 10. Get Into Nature  Nature has the power to heal and quiet your mind. Even gazing at pictures of outdoor scenery can relax you and make you more productive. Imagine what immersing yourself in the forest can do.  If you can’t take off on an impromptu camping trip, go for a walk in the park. Even stepping outside to stroll around the block and look at the trees will soothe you. It’s one of the simpler grounding techniques for panic attacks that makes a big difference if you’re able to walk around while processing your thoughts. 11. Trace Your Hand If other resources like positive affirmations don’t ease your mind by affirming your reality, focus on what’s in front of you. Hold up your hand and follow these steps to guide yourself through another grounding technique: Hold your non-dominant hand in front of you with your palm facing away. Place the pointer finger on your dominant and against the base of your thumb. Slowly trace up your thumb, over your fingernail and down the other side toward the base of your other pointer finger. As your finger rises, inhale slowly. Exhale when your finger falls down to the next finger on your non-dominant hand. Hold your hand up like the instructor below to see if this grounding technique helps you gain more control over your breathing. https://www.youtube.com/watch?v=5zhnLG3GW-8 12. Tense and Relax  It might sound contradictory, but you can relax your muscles by tensing them. Often, you unconsciously hold stress in various body parts, like your hips, lower back and shoulders. All you need to do is tighten every muscle in your body as hard as you can while you inhale. As you slowly exhale, release all that tension. You can also perform a body scan to identify problem areas and use this method to spot-treat them. Ease Your Anxiety Attacks During Tough Times Use any of these grounding techniques for anxiety attacks to ease your mind when life gets challenging. You’ll gain more control over your mental health and always know how to support your well-being in times of crisis.

Anxious and depressed have been common adjectives many use to describe themselves when they’re not feeling their best. It’s normal sometimes to feel nervous, sad and hopeless. However, going through them for an extended period is a cause for concern. Identifying the signs of anxiety versus depression matters to label your emotions appropriately and take steps to improve your mental health sooner rather than later. Symptoms of Anxiety Versus Depression Anxiety and depression are dissimilar, although some of their symptoms overlap. Plus, you can have both simultaneously, so knowing which one you may have can be challenging. These mental health conditions can interfere with your daily activities and may last indefinitely. Restlessness and agitation characterize them. They may also affect your appetite, sleep, digestion and concentration. That’s why many individuals living with anxiety or depression may see their physical fitness and cognitive performance decline. The similarities end here. Anxiety and depression are groups of mood disorders. Each has multiple types, and each type has distinct symptoms. Nevertheless, some indicators may suggest you have anxiety, depression or both. Anxiety may cause you to worry persistently, severely and disproportionately about the thing bothering you. You may overthink, imagine worst-case scenarios and obsess over situations and outcomes. Think of analysis paralysis, except fear fuels indecisiveness instead of information overload. A prolonged state of anxiety can result in heart palpitations, chest tightness, shortness of breath, muscle tension and exhaustion. It may also trigger your fight-or-flight response, putting you on high alert. People suffering from anxiety often get overwhelmed by their troubles. They may feel out of control, on edge or cranky. If anxiety is energetic, depression is lethargic. Depression may make you lose interest in the things you enjoy. It may make you gloomy and struggle to finish small tasks without exerting more effort. Depression may feel deep sadness, hopelessness, helplessness or guilt. This condition may also lower your self-esteem or reinforce feelings of worthlessness. These symptoms compel depressed individuals to think of dark thoughts such as self-harm and suicide. To be clear, you may notice these signs without actually being depressed. Some depression symptoms may manifest due to an underlying medical condition — like a thyroid problem. Anxiety and Depression Types Anxiety and depression are spectrums. Understanding each of their types helps put things into perspective. Types of Anxiety Normal anxiety differs from anxiety disorders. That’s why feeling anxious and having anxiety are unique experiences. Normal anxiety is a short-term state of distress caused by a specific stressor — an ordinary response to something inducing emotional difficulty. You should get over it quickly, especially when the source of stress is gone. Anxiety disorders are different. They’re mental illnesses characterized by extreme worrying or fear of something. Compared to signs of normal anxiety, the symptoms of anxiety disorders versus depression are closer. The most common anxiety disorders are as follows: Generalized anxiety disorder: This type of anxiety can cause you to excessively worry about your family, income and other regular aspects of your life, which may last for months or years. Social anxiety disorder: This condition can cause you to fear one or multiple kinds of social situations too much. You may feel self-conscious and afraid of getting judged or doing anything embarrassing. Panic disorder: This mental health problem can trigger panic attacks without warning when there’s no apparent danger. Phobia-related disorders: A phobia is a persistent, uncontrollable and irrational fear of something. Some are benign, while others have severe consequences. For example, needle phobia — from which up to 66 million Americans may be suffering — may cause people to skip lifesaving vaccines and other medical treatments. Obsessive-compulsive disorder: This condition can cause you to have an anxiety-inducing intrusive thought or urge called obsession. It also compels you to develop a repetitive behavior — called compulsion — you should do to ease your unpleasant feelings temporarily. Posttraumatic stress disorder: This mental health problem can trigger intense anxiety when something jogs your memory and reminds you of a traumatic event. Hypochondria: This condition can cause you to frequently worry too much about your health — even when there’s nothing seriously wrong with you. Types of Depression Some depressive disorders are more disruptive and dangerous than others. Learn about the most common ones.  Clinical depression: Sometimes called major depression, this disorder can look different in different people. However, your mental health specialist may diagnose you with this illness if you’re melancholic or anxiously distressed for most of the week for multiple weeks. Persistent depressive disorder: This condition is the less severe but chronic kind of clinical depression. Individuals living with it can remain fully functioning and are often high achievers, making it more challenging for the people around them to notice their depressive disorder. Bipolar disorder: Also known as manic depression, this mental health problem can cause your mood to fluctuate. You can have depressed episodes on the low end of your mood swings and bouts of mania when the pendulum moves the other way. Psychotic depression: This condition features symptoms of clinical depression and psychosis. Patients with depressive psychosis may hallucinate, have delusions or experience paranoia. Pregnancy-related depression: Hormonal level fluctuations during pregnancy may lead to prenatal or postpartum depression. The latter is more severe than the baby blues most mothers experience after delivery. Postpartum depression may evolve into postpartum psychosis. Disruptive mood dysregulation disorder: This condition can impact school-aged children and adolescents, causing them to exhibit chronic irritability and frequent anger outbursts.  Seasonal affected disorder: This type of clinical depression can affect you when seasons change. Most individuals with this disorder experience it when winter rolls around, although it goes away around the spring or summer. Prescription Meds Versus Natural Remedies for Anxiety and Depression The mental health specialists who diagnose anxiety and depressive disorders create treatment plans to help patients get well. These treatment plans may involve medicines, counseling or both. Some healthcare providers may also recommend other therapies like meditation and lifestyle changes — such as engaging in more physical activity and eating healthier foods — to manage anxiety or depression symptoms better. Take Anxiety and Depression Seriously Anxiety and depressive disorders are no laughing matter, so don’t take them lightly. Get support from your loved ones and consult a medical specialist to get diagnosed accordingly and receive an appropriate treatment plan.

Anxiety isn’t just worrying about something going wrong. It’s also an uneasy feeling in your body that occurs for various reasons. Check out some surprising triggers for anxiety that people often don’t consider when evaluating if it’s something affecting their mental health. If they’re recurring for you, use the following tips to fortify your mental well-being overnight. What Are Anxiety Triggers? Anxiety triggers are any interior or exterior factor that activates your nervous system negatively. If you experience one, your body becomes on alert to help you survive what it assumes is an emergency. Experts estimate that 31.1% of U.S. adults will have an anxiety disorder at some point during their lives, so you’re not alone if anxiety affects your daily life. How to Know if You Have Anxiety Someone might have anxiety if they feel on edge, irritable or restless. It can also keep them from sleeping or concentrating. Sometimes, anxiety appears as muscle tension that results in body aches or headaches. As you note triggers for anxiety in your life, consider how often you’ve felt those common anxiety symptoms. If they occur daily or weekly, you may be living with a higher level of anxiety than before. 14 Triggers for Anxiety That Might Affect Your Life There are numerous triggers for anxiety you might experience every day beyond stressful conversations or relationships. See if any of these influences happen to you to understand your mental health better. 1. Loud Noises Even if you love living in a city or having something playing in the background while you work, loud noises might influence your anxiety. The constant overbearing volume of noises causes overstimulation, which occurs when one or more things activate your sensory inputs for an extended period. Here are a few examples of noises that could put you on edge: Someone talking loudly for a long time Constant noise coming from your TV Emergency sirens passing your living space a few times each hour An air conditioning unit that’s impossible to ignore when it turns on Horns honking on the highway Having a physical reaction to noises could mean you need to talk to your doctor. Individuals who are more sensitive to sound may have other conditions like sensory processing disorder or autism spectrum disorder. If that’s the case for you, a diagnosis could help you and your doctor arrive at more helpful management techniques for your condition. 2. Instinctive Negative Thoughts You don’t need to actively dislike yourself to have negative thoughts influencing your anxiety. They may be so common that they’ve become a subconscious belief that erodes your self-esteem, thanks to people or traumatic events making you believe that way. Your self-image could be one of your biggest triggers for anxiety. Ask yourself important questions to get honest answers, like: How often do I focus on my shortcomings? Are my mistakes more important to me than my successes? What do I feel when I look in the mirror? How often do I compare myself to others? When someone compliments me, do I instinctively reject it as false? People can always improve their self-esteem by repeating positive self-talk or surrounding themselves with better influences in social circles. However, recognizing the negative thoughts is an important part of understanding what adds to your daily anxiety. 3. Some Medications If you take prescription medications, your doctor considered your health history before recommending them. However, some ingredients can cause anxiety even if you didn’t have the condition before. Common medications that cause anxiety include: Amphetamine salts Hydrocortisone Methylphenidate Prednisone Dexmethylphenidate Corticosteroids and stimulants like these activate the nervous system more strongly in some people than in others. If you take these types of medications, talk with your doctor about your anxiety. They may reduce your medication’s strength or start a new prescription to support your health more effectively. 4. Hot Temperatures Higher indoor or outdoor temperatures affect the brain. Feeling overheated can make people more irritable or stressed because their nervous system is more active. If reflecting on your anxiety reveals that it’s only an issue in specific warmer spaces, this could be the primary trigger for anxiety in your life. 5. Dehydration The body needs water to maintain its functions. Water fills cells and aids blood production, allowing the brain to get more oxygen. When you’re dehydrated, the brain receives less oxygen because the blood can’t flow as effectively. It may trigger anxiety symptoms because your body is trying to tell you it needs more water. Some people may deal with dehydration because they don’t want to drink more water. They might not have many bathroom breaks during the day or feel able to carry a water bottle. Either way, you can get more water by eating fruit or setting reminders to stop by a water fountain at least once an hour. 6. Conflict Even minor disagreements can spark anxiety, especially if you're someone who avoids confrontation. Lingering tension or unresolved arguments can weigh heavily on your mind, keeping you on edge. Approach conflicts with open communication and empathy. Practice active listening and work toward resolution, even if it's uncomfortable at first. 7. Caffeine Overload You may reach for coffee to power through your day, but too much caffeine can exacerbate anxiety. It stimulates your central nervous system, which might make you feel jittery and mimic the physical symptoms of anxiety, like a racing heart. Limit your caffeine intake and consider switching to herbal teas or decaf options, especially later in the day. 8. Health Challenges Living with a chronic illness, recovering from an injury or even dealing with recurring headaches can heighten anxiety. Health issues can create uncertainty about the future of amplify feelings of helplessness, both of which are major anxiety triggers. Practice self-compassion and focus on what you can control, like adhering to treatment plans of maintaining a healthy routine. Don't hesitate to seek support from therapists or chronic illness communities. 9. Perfectionism Striving for perfection may sound admirable, but it's often a hidden source of stress. The constant pressure to meet impossibly high standards can lead to self-doubt and a fear of failure, both of which fuel anxiety. Shift your mindset from perfection to progress. Celebrate small wins and remind yourself that imperfections are just part of being human. 10. News and Social Media Staying informed is important, but doomscrolling through constant news updates or comparing your life to curated social media feeds can leave you feeling overwhelmed, inadequate or even helpless. Set boundaries by limiting your daily news consumption and unfollow accounts that make you feel stressed or insecure. Replace scrolling with activities that make you feel good about yourself, like reading or journaling. You can also set a screen time limit on your phone to prevent mindless scrolling. 11. Skipping Meals When your blood sugar dips, your brain can interpret it as a stress signal. This can lead to irritability and heightened anxiety. Keep healthy snacks like nuts, fruit, yogurt or granola bars on hand to prevent those dips. 12. Cluttered Spaces Your physical environment can have a surprising impact on your mental state. A messy or disorganized room can create a sense of overwhelm and contribute to anxiety. Tackle clutter one small section at a time, using methods like the 12-12-12 decluttering system to make it more manageable. 13. Bright or Fluorescent Lighting Harsh lighting --- especially in office settings --- can lead to discomfort or overstimulation, which can trigger anxiety in some people. Use soft lighting where possible or take breaks to step outside into natural light. 14. Overcommitting Sometimes, anxiety stems from trying to do too much. Saying "yes" to every request can leave you feeling stretched too thin and anxious about meeting everyone's expectations. Set boundaries and learn to say "no" without guilt. Prioritize tasks that align with your goals and values. When to Seek Help Triggers for anxiety are mostly manageable on your own, but they can be too overwhelming for some people. You should talk with your doctor or a therapist if your anxiety prevents you from enjoying your life. If you can’t enjoy socializing, sleep through the night, digest food or go a day without a panic attack, some expert help could be just what you need to manage your unique levels of anxiety. Gain More Control Over Your Mental Health Today Use these tips to recognize and regain control over these triggers for anxiety. Your mental health doesn’t have to cause daily battles. Simple routine modifications or a chat with your doctor could be what you need to live without anxiety symptoms disrupting your life. Originally published on March, 29 2024. Updated on December, 20 2024.

Few women relish the experience of changing into a paper nightgown, placing their feet in stirrups and having a stranger investigate their nether regions. Nevertheless, getting a Pap smear is an essential part of annual health screenings for women. Some women experience more severe side effects than others, such as mild to moderate bleeding. Others feel dizzy or even develop nausea after a Pap smear procedure. Here’s how to evaluate whether your nausea after a Pap smear is typical or whether it represents a need to call your OB/GYN. TL;DR: Nausea After Pap Smears Is Normal, But Not Routine Activating your vagus nerve through cervix manipulation and stimulation can trigger nausea because your body is trying to let you know tha something abnormal is happening. You can prevent it from happening by using stress-fighting measures before your procedure and communicating your discomfort with your doctor during the Pap smear. Local anesthetics are available for pain as well. Why Feeling Nauseous After Pap Smears Sometimes Happens Your cervix contains a ton of nerve endings, so some discomfort when undergoing a Pap smear is perfectly normal. And that goes beyond the unsettling feeling of exposing your most personal regions to relative strangers. Nausea after a Pap smear all comes down to your nervous system. The vagus nerve, the longest of 12 cranial nerves, runs from the base of your skull all the way down to your pelvic area. This nerve is responsible for sending impulses to the gut. When you feel as if you’re about to pass out, the queasiness you feel is due to the action of the vagus.  Feeling sick after a Pap smear is this nerve sending the following signal to your brain: “Something is going on down here. We may need reserves, so shut down digestion and other pesky minor tasks until we figure it out.” What Causes Nervous System Activation and When to Get Help When you get a Pap smear, the doctor uses a speculum to open your cervix and takes a little swab of cells from the area with Q tips. The manual muscle manipulation and cotton swabbing send messages up the vagus nerve to the brain. If you’re already anxious, your body might respond by sending red flags like nausea. Sadly, dismissing female pain is all too familiar in medicine. Most research studies only investigate men, but women’s bodily systems are significantly different — including variations in the nervous system. Simply put, it is wildly unfair for practitioners to dismiss your discomfort, but it may happen due to systemic bias.  If you experience more than mild discomfort, let your doctor know. They’ll want to know how to make the procedure less stressful for you. They might also suggest using a local anesthetic to make the experience less painful. Your input will also contribute to your doctor’s overall view of Pap smear discomfort for other patients. For example, it was only in August of 2024 that the Centers for Disease Control and Prevention began recommending anesthesia for IUD insertion after countless women protested that the discomfort was far more than “mild.” When more people speak up about a problem, it becomes a more pressing issue to solve. So, Is Nausea After Pap Smear Procedures Normal? Considering the activation of the vagus nerve, feeling nauseous after Pap smear procedures is completely reasonable. It isn’t necessarily common, but it’s also not rare. If the symptom proves disconcerting, you can speak with your OB/GYN, but you shouldn’t feel overly concerned. What symptoms warrant a phone call after your appointment? If you experience bleeding following a Pap smear, talk to your physician, especially if it continues more than a few hours after your procedure. Definitely contact your doctor if bleeding continues for more than one day unless you’re starting your normal menstrual cycle. Women rarely experience pain following a Pap smear, but it can still happen for some people. Your uterus may contract after so much muscle manipulation. If you experience abdominal discomfort, try using an over-the-counter pain reliever or applying a heating pad to your abdomen to get relief. Some women also find relief from procedures like acupuncture as well. Things You Can Do to Relieve Discomfort During Your Appointment If you feel anxious before your Pap smear begins, try breathing exercises to ease any tension in your body. As your mind relaxes, your muscles will follow suit. You may avoid any discomfort if your cervix is completely relaxed. Try following a YouTube video to get into the habit of breathing exercises. The visual guide makes it easier to time your breaths. https://www.youtube.com/watch?v=eZBa63NZbbE After your procedure starts, you might feel minor discomfort. Try counting the ceiling tiles or humming a favorite tune. You could start a conversation with your doctor or squeeze a stress ball as well. Home Remedies for Nausea Relief If you do experience nausea after a Pap smear, what can you do to treat it naturally? One remedy to try is homemade ginger tea. While many commercial ales contain no real ginger at all, this tasty tea helps settle upset stomachs quickly. Eating a banana also can quiet an upset stomach rapidly. Bananas contain high levels of potassium, which helps smooth muscle tissue function. Bananas also have the extra benefit of fiber that will keep your digestive tract flowing regularly. Finally, adding a few drops of specific essential oils to a diffuser can help alleviate nausea caused by intense triggers like chemotherapy. Try a few drops of spearmint or lavender essential oil to quiet your tumultuous tummy. You might also try suspending a few drops in a carrier oil, such as coconut oil, and dab a bit under your nose for discreet aromatherapy. Since the issue often lies in your nervous system, tricks that calm it can often quell nausea quickly. Breathwork is a fabulous tool. Try inhaling for a count of four and exhaling for a count of five or six while lying down quietly. Deep, rhythmic breathing activates the parasympathetic side of your nervous system — the rest-and-digest portion.  Another trick is to gently massage the area around your tragus when feeling sick after a Pap smear. Your tragus is the little flap just in front of your ear, and your vagus and trigeminal nerves meet near this area. You don’t have to press hard — just enough to move the delicate skin and muscle tissue to activate the nerves. How to Make Your Pap Smear Less Stressful Feeling nauseous after Pap smears results from psychological factors as much as physiological ones. Feeling nervous before a gynecologist’s appointment is typical. However, it can make any side effects from procedures seem more severe than they are. Prior to your appointment, do some homework. Go online and research what you can expect if you’re having a pelvic exam for the first time or if several years have passed since your last visit. Set out your clothing the night before and wear your most comfortable duds. You can also book an appointment first thing in the morning. It’s easier to keep your courage if you lack time to mull over your fears. You’ll also run less risk of ending up in the waiting room for a long time due to a backlog of other patients. If it helps you to have support, take a friend or family member with you. You could sip some chamomile tea to calm your nerves before handing your mug to a loved one and getting in the stirrups. Write down your concerns before your appointment so you don’t forget what you hope to discuss. If you routinely start feeling sick after Pap smears, ask your OB-GYN for recommendations. They may give you a small dose of anti-nausea medication. It should start helping immediately if it’s fast-acting. They can also provide a limited anti-anxiety prescription you can take at home.  This isn’t to say that feeling sick after a Pap smear is all in your head. It’s simply an acknowledgment that your mental state can influence your experience. For example, scientists recently discovered that your amygdala, your brain’s fear response center, directly impacts your Brunner’s glands, tiny structures in your small intestine that tell your gut how much mucus to make.  This pathway helps to explain how ongoing mental stress creates and worsens stomach disorders. Awareness of this mechanism alone may ease nausea after a Pap smear because a calm mind will make the procedure less uncomfortable.  However, an association between mental stress and feeling sick after a Pap smear doesn’t necessarily indicate causation. There is a fine line between positive thinking and self-gaslighting. If you experience more than mild discomfort, speak up. Know that your experience is valid and seek a second opinion if your gynecologist makes you feel uncomfortable or dismisses your concerns without investigating them. Beating Nausea After a Pap Smear Getting regular Pap smears is a critical component of female reproductive health. Pap smears protect your fertility, identify sexually transmitted diseases and detect cervical cancer early when doctors can treat the disease effectively. Still, side effects such as nausea after Pap smears make many women hesitate to book their annual visit. Don’t allow fear to keep you from protecting your reproductive health. Your fertility and health depend on paying regular attention to matters down below. FAQs About Feeling Nauseous After Pap Smears Why Does My Stomach Feel Weird After a Pap Smear? Your stomach might feel weird after a Pap smear because the muscle manipulation activated your vagus nerve. The massive nerve directly connects to your gut. If it feels overly stimulated, it may send signals to your gut so you know something is potentially wrong. Is It Normal to Feel Uncomfortable After a Pap Smear? It’s normal to feel uncomfortable after a Pap smear because you just let a relative stranger into your body, likely with another doctor or nurse in the room. If you feel intense cramping or bleeding, contact your doctor right away. Some discomfort is normal, but you shouldn’t feel intense pain or bleeding hours after your appointment. What Are the Side Effects of a Pap Smear? The general side effects of a Pap smear are some minor cramping and potential discharge, which is more likely if your doctor uses lubrication to insert the speculum. Intense pain, bleeding and foul-smelling discharge are not normal and require an immediate visit with your doctor. Original Publish Date 8/19/2019 — Updated 11/26/2024

In the past, seeking psychological services often involved social stigma. Times have changed and today, the Internet offers resources, like courses for hopeful professionals or self-care strategies for busy individuals. Here’s the list of the best mental health websites this 2024. 2 Websites for General Information on Mental Health  Do you want to know more about a specific condition or need expert-written resources to know more about mental wellness? These two best mental health websites may just have everything you need.  Psych Central Psych Central provides news, articles and resources on various mental health concerns. Contributing experts stay current on the most recent industry insights and make new interventions more understandable to you. Aside from helpful information about mental health, it offers quizzes to help you identify if you need professional support.  Psychology Today Psychology Today is one of the largest mental health and behavioral science websites. It provides free access to various content written by professionals. You can check them out for trending topics in the industry, essential reads and relevant news. The website also features a directory of psychiatrists, clinical professionals and treatment centers, allowing you to find a therapist near you.  2 Websites for Mental Health Support Teletherapy has emerged as a convenient option for people who can’t go out but need professional services. Here’s a list of websites that offer this service and help you connect with mental health professionals. BetterHelp BetterHelp provides access to licensed and accredited psychologists, clinical social workers, marriage and family therapists and board-licensed professional counselors. Answer a few questions on their website, which will help you find the right specialist. This website also offers self-help strategies to manage various mental health issues, such as stress, depression and anxiety. Talkspace This website provides online psychiatry services, including consultation and personalized treatment plans. No matter your mental health concern, experts can help you develop solutions that work for you. Many employers and insurance plans cover its services. You can check your eligibility on the website. 2 Websites Offering Mental Health Lessons Whether you want to enter the mental health industry or spend your free time learning more about this topic, there are online courses you can take online. Here are two websites that can help you progress in your career. The Open University The Open University’s School of Health, Well-being and Social Care offers courses designed by the leading professionals in the industry. It provides self-paced undergraduate degrees and widely recognized certifications you can pursue when convenient. Studying any of these programs can help prepare you for a public health or social work career. EDx EDx offers various programs from prestigious institutions, including Harvard University, Stanford University and The University of Queensland. Most programs are free and self-paced, allowing you flexibility. Before enrolling, you can review the syllabus to ensure the course aligns with your goals. 2 Websites for the Mental Health of Children and Teens Children and adolescents experience psychological issues, too. Whether you’re a parent or a professional working with kids, check out these best mental health websites that provide valuable, actionable information. Child Mind Institute The Child Mind Institute is an independent, nonprofit organization that provides parenting strategies to help children achieve mental wellness. It’s a hub for the latest news, research studies and resources to aid you in supporting children dealing with mental health issues or learning challenges.  Explore topics tackling ADHD, anxiety, self-esteem, eating disorders, depression, screen time and more. If you’re unsure whether your child has mental wellness problems, you can request an appointment on their website. KidsHealth KidsHealth has four main pages targeting different audiences — parents, children, teens and educators. The site for parents provides advice on children’s behavior, growth and health, ensuring they provide proper physical and mental support. The kids and teen pages give insightful information about caring for themselves. Lastly, the site for educators features free health-related lesson plans. 2 Websites for Self-Care Strategies Staying on top of your mental health requires effort, consistency and learning more about elevating your overall wellness. Explore two of the best mental health websites that provide self-care tips. Body+Mind Body+Mind is a website that provides relevant advice on improving physical and mental wellness. It’s where you can find tips on how to cope with everyday pressures, such as mindfulness practices. Alternatively, it also provides tips on spotting symptoms of mental health issues. Since your body and mind work synergistically, learning a few strategies for eating clean or upgrading your daily routine also benefits your mental state.  Calm Calm is a mental health app and website with stress and anxiety management tips for a happier, healthier life. It’s where you can go if you feel overwhelmed and need a breather. You can also use the app to access relaxation techniques to prevent restlessness. Calming exercises such as the 7 Days of Calm, Panic SOS and Body Scan can help relieve negative emotions. Visit The Best Mental Health Websites Today Whether you’re looking for self-care tips or telehealth recommendations, the Internet’s got your back. However, remember that not all answers are online. If you’re really struggling, a face-to-face consultation with a mental health professional might be better. Until then, enjoy scrolling through these helpful websites.

When left unaddressed, trauma can take over your well-being and cast a shadow on your quality of life. It may affect your physical and emotional health, relationships, and willingness to step into the world. Many people participate in somatic experiencing therapy to heal. The somatic nervous system is part of the peripheral nervous system and controls voluntary body movement using skeletal muscles. It is common for trauma to become locked up in these parts of the body. However, you can reclaim your life and experience safety and release from your emotional and physical pain.  Here is how somatic experiencing therapy works, an overview of its studied effects and other ways you can address trauma in your somatic nervous system. What Is Somatic Experiencing Therapy? Somatic experiencing therapy is a unique approach to healing trauma stored in the somatic nervous system. Whereas talk therapy focuses on negative thought processes, somatic experiencing concentrates on physical sensations and responses to trauma triggers and overcoming them. The process works like this: When chronic or acute trauma activates the body’s natural survival instinct, the body isn’t always able to remove the negative energy altogether. The trapped trauma then leads to symptoms like anxiety, depression, flashbacks and pain.  While somatic experiencing therapy taps into the felt experience, it doesn’t mean individuals relive the trauma. A trained practitioner facilitates various exercises and guided awareness, allowing people to identify where the trauma is stored. The framework is as follows: Sensation: Attuning oneself to bodily sensations.   Imagery: A guided imagery practice in which the individual depicts what they feel to the practitioner.  Behavior: An observance of the body’s response to the trauma trigger. Affect: A display of emotions during the guided experience, including tonal changes and conversational speed. Meaning: The outcome of the experience.  Somatic experiencing therapy is a gradual process that will not fix problems immediately. Like anything, healing requires time and patience. Likewise, it is best to dive into somatic experiencing in addition to other types of therapy.  Does Somatic Experiencing Work? Research into somatic experiencing therapy is ongoing. However, experts believe it may be effective in supporting those with trauma, anxiety and depression. According to one study, trauma is an inability to live in the present, whereas healing trauma is imperative to reconcile a mind-body connection — restoring oneself to feel alive again. In another study, somatic experiencing therapy helped reduce symptoms of PTSD and improve quality of life. In fact, a 2017 study found that 44.1% of people undergoing somatic experiencing moved past their PTSD diagnosis. Individuals can process and let go of trauma trapped within the somatic nervous system by building resilience and learning to cope with stress triggers. Other outcomes usually include fewer nightmares and flashbacks of the traumatic incident, better emotional regulation, a greater sense of safety and improved mindfulness.  Other Ways to Release Trauma From the Somatic Nervous System Because trauma is stored as physical tension, various methods are available to find relief. Combining techniques is also beneficial for gaining a deeper understanding of your trauma, shifting from fight-or-flight to rest-and-digest mode, and developing a positive relationship with your body. The following are powerful tools for releasing trauma from the somatic nervous system and enhancing one’s well-being.   Breathwork Breathwork is one of the most effective ways to address trauma. Concentrating on the breath makes one more aware of the physical sensations they experience. Breathing exercises also induce relaxation by activating the parasympathetic nervous system.  You can release emotional and physical tension by integrating visualization into your breathwork. For instance, imagine your trauma as a ball — as you breathe, visualize the ball rolling up your body and out of your mouth as you exhale.  Massage Massage can relieve muscle tension associated with trauma, inducing safety and stability. It also helps regulate the nervous system through sensory stimulation — you can focus your attention on the physical wonder of touch. Massage therapists know how to track tension within soft tissues, looking for resistance in various muscle groups. Those with trauma training are better equipped to notice how clients respond to pain triggers or react emotionally. Nevertheless, as the body relaxes, you’ll experience a somatic discharge of the trauma.  Finding a trauma massage therapist is not the easiest, but there are several resources you can turn to. The American Massage Therapy Association and other platforms have directories you can search through to find someone nearby. Additionally, you’ll want to check for a Trauma Touch Therapy (TTT) certification. TTT means they’ve undergone specialized training for trauma massage.  Movement Movement is a great way to unblock negative energy in the body. Some people dance, while others sway their arms and rock their hips. However you decide to do it, the practice can make you more present. Start by standing with your feet slightly wider than shoulder-length apart. Move your upper body from side to side while staying in one place. Slowly begin moving your whole body with breathing techniques. Of course, shaking or rubbing your hands vigorously and pausing to feel the sensation also works sometimes.  Grounding Grounding is a simple technique to bring awareness to your body and the present moment. It provides a greater sense of safety and allows you to regulate emotions.  While there are several approaches to grounding, they all begin with bare feet firmly planted in place. Some people prefer to do it in their bedroom, while others prefer the feeling of nature, like grass.  You might say the date and time out loud to remind yourself of where you are in a given moment. Others integrate sensory and visualization exercises — aromatherapy, clenching their fists and letting go, and guided imagery. You could also take note of things you can see, taste, smell, touch and hear while standing.  Process Traumatic Experiences With Somatic Healing Somatic experiencing therapy is a helpful way to alleviate a trauma response. While it isn’t the easiest process for some, the outcomes are usually quite positive. Learn about your body with the help of a professional somatic therapist and incorporate other trauma-healing methods into your routine.