Anxiety

Procrastinating before bed? This might be why

GalleryJudy Gurfein Leave a comment

By Katie Weinstein

Revenge bedtime procrastination is defined as the decision to sacrifice sleep for leisure activities. The reason it is called “revenge” bedtime procrastination is to get back at the day time hours for stealing away free time. Many people are tired when going to bed and intend to go to sleep, but chose to binge shows on Netflix or scroll through hours of Tik Toks without an external reason to stay awake, meaning there is an intention-behavior gap. 

Since revenge bedtime procrastination is still a relatively new idea in sleep science, the underlying psychology explaining this phenomenon is still being debated. One explanation is that daytime workload depletes our capacity for self-control, so we can’t fight our urge to stay awake to participate in leisure activities even though it means we will be better rested for the next day. Another explanation might be that some people are naturally “night owls” and are forced to adapt to an early schedule, so this is their way of finding time to recover from stress. A third explanation might be that, during the pandemic, domestic and work lives are blurred as people work overtime hours and do not divide work time from leisure time. 

The reason that it is important to be aware of revenge bedtime procrastination is because sleep is essential for our physical and mental health. Sleep deprivation can cause daytime sleepiness, which harms productivity, thinking, and memory as well causing physical effects such as insufficient immune function and increased susceptibility to cardiovascular disease and diabetes. 

In order to prevent revenge bedtime procrastination, try putting away technology 30 minutes before bed, create a regular bedtime routine, avoid caffeine late in the afternoon, and find time for leisure activities during the day. It is also important to recognize when you need help managing your procrastination and your sleep problems.

If you or someone you know is struggling with revenge bedtime procrastination or other types of sleep problems, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

What Is “Revenge Bedtime Procrastination”?

https://www.medicalnewstoday.com/articles/revenge-bedtime-procrastination-a-plight-of-our-times#Tips-for-better-sleep

Neurotic Perfectionism and Dance

GalleryJudy Gurfein Leave a comment

By Katie Weinstein

Dancing is proven to lower rates of anxiety and depression as well as increase self-confidence and provide opportunities for social interaction. However, the competitive dance field creates an environment that promotes neurotic perfectionism, causing dancers to lose their love for dance. While perfectionism is what enables dancers to strive towards meeting their goals and working hard, neurotic perfectionism is when people set unreasonable expectations for themselves and feel shame when they do not achieve their goal. Neurotic perfectionism can lead to disordered eating, anxiety, substance abuse and depression.

Dancers feel that there is no excuse for not landing the part or not getting attention from their teacher besides lack of effort, so dancers spend hours perfecting their mistakes and comparing themselves to others in the mirror, fostering an incredibly competitive environment and causing dancers to become overly critical of their bodies and skills. Instead of focusing on the positive and creating opportunities from mistakes, dancers expect every movement to be perfect and are overly self-critical when this isn’t the case. Additionally, dancers compete with other people for their next paycheck, so they end up setting super high expectations that are nearly impossible to achieve, wishing they could get their leg up higher or look thinner than everyone else in the room. They often think that if they are not casted, they might not be able to afford to pay rent or buy groceries. Dancers end up pushing themselves too far, and often end up with insomnia from nervousness and injured because of burnout. This can even lead dancers to self-medicate so that their injuries are off the record, leading to substance abuse.

Some signs of neurotic perfectionism include setting unrealistic expectations, feeling shame or guilt and overemphasizing the final product, but underemphasizing the process. It is important to change your thought patterns so that you are not overly critical and can set realistic goals for yourself.

If you or someone you know is experiencing neurotic perfectionism, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

https://www.psychologytoday.com/us/blog/talking-about-trauma/202101/competitive-dancers-risk-neurotic-perfectionism

Dance and Mental Health

https://www.dancespirit.com/perfectionism_101-2326036484.html

Stop Nagging and Build Better Communication Skills

GalleryJudy Gurfein Leave a comment

By Katie Weinstein

Nagging is a type of interpersonal communication defined as persistent, repetitive behavior to try to get an individual to complete or stop a task. Naggers are associated with a passive aggressive, obsessional and negative personality types. There is a common misconception that naggers enjoy nagging, but often times; the nagger’s mood is dysregulated and they feel anxious and frustrated. They obsess over a particular thing and cannot tolerate these feelings, so they off load their problems onto the nearest person available, which is why nagging is commonly associated with a partner. Additionally, naggers may have a high need structure for their immediate environment and have a deep fear that their world could spiral if things are not kept entirely in order.

Often times the nagger thinks that continuously asking for something will get the other person to complete the task that they need. In reality, the other person most likely responds in non-compliance, meaning they say yes to the nagger’s request, but do not follow through, ignore the nagger, or say no. This is because the person being nagged tunes out the nagger. The nagger then might become increasingly aggressive, which decreases the likelihood of compliance.

In order to get people to comply with a task it is important to practice better communication. One thing that might help is to give a person a to-do list either via text or on paper with an agreed upon, realistic deadline so that the person won’t forget the task and can complete it on their time. Another thing you can do is be straight forward. Instead of complaining that your partner never does the dishes, ask them to do the dishes. It is also important to know when you need help to stop nagging and begin working on better communication skills.

If you, you and your partner, or you and your family are looking for therapy please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

https://www.psychologytoday.com/us/blog/insight-is-2020/202106/two-motivations-the-nagging-personality-type

http://self.gutenberg.org/articles/eng/Nagging

https://www.webmd.com/women/features/stop-nagging

Burnout; what it is and how to prevent it

GalleryJudy Gurfein Leave a comment

By Katie Weinstein

When push comes to shove, stress becomes burnout. This can lead to detrimental effects on our physical and mental health, so it is important to recognize when burnout is beginning to occur. Burnout is a gradual process that is defined as an extended period of stress and exhaustion that feels like it isn’t improving. Some signs of burnout are losing interest and motivation to a point in which you become disengaged, which can cause a cynical and resentful attitude. Burnout also affects physical health, causing changes in appetite and sleep and frequent headaches.

The causes of burnout include work, lifestyle, and personality traits. Lack of recognition in a chaotic or high pressure environment can make someone more susceptible to burnout. Some ways to improve work related burnout are to outsource or share responsibilities and to set boundaries for off times such as not checking email. Another cause of burnout can be caregiver burnout, since it can be very tiring to care for a child. It’s important to remember that it does not make you a bad parent or friend to ask for help when you need it. Everyone needs a break. Additionally, a perfectionist attitude and pessimistic view on things may lead to burnout, it is important to recognize when burnout is beginning so that you can practice stress managing techniques and find time to do things that you enjoy to prevent burnout. 

Knowing the difference between a burnout and being overly stressed is essential for mental health. It is important to limit contact with negative people and reach out to supportive friends and family in order to shape a more positive attitude and prevent burnout.

If you or someone you know is experiencing burnout or high levels of stress, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit 

https://www.psychologytoday.com/us/basics/burnout

Burnout Prevention and Treatment

OCD: Life During a Pandemic

GalleryJudy Gurfein Leave a comment

By Charlotte Arehart

It seems logical to assume that those struggling with OCD are having a harder time during the COVID-19 pandemic. However, this is not necessarily true. While some people who suffer from OCD are having more troubles, not every person who has OCD is seeing a difference in their symptoms. For example, someone who’s OCD focuses on other infectious agents that are not COVID-19 will probably not see a lot of change in their symptoms. A study done in November of 2020 found that OCD symptoms increased in frequency significantly more in “washers,” or people who are afraid of contamination, than in non-washers with OCD.

Many individuals with OCD are expressing how the pandemic has made other people realize what it is like to obsess over contamination. For some people with OCD, this has been the way they have felt for their entire lives. For many of us, obsessively cleaning and sanitizing things has only become part of our habits because of the pandemic.

One benefit that doctors have been seeing during the pandemic, specifically for OCD treatment, is the fact that online therapy sessions allow the patient to have their session in any setting. Many people who are being treated for OCD use exposure therapy with their therapists to help reduce their symptoms. This involves patients exposing themselves to stimuli that may induce their symptoms in an attempt to reduce their anxiety about these symptoms. With sessions being held on telehealth, patients can move about their environment and even do their therapy in unusual locations that allow them to expose themselves, with professional direction, to their stressors. This would not always be possible in an office setting.

The bottom line is that one cannot assume that an individual with OCD is experiencing worse symptoms due to the pandemic. While this is true some people who are suffering from OCD, not every individual’s stressors include the virus. It is important that someone who is experiencing OCD seeks treatment as soon as possible, before symptoms worsen. OCD can be debilitating if it is extreme. Therapy is an excellent form of treatment for OCD.

If you or someone you know is struggling with OCD, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources:

https://www.columbiapsychiatry.org/news/covid-q-obsessive-compulsive-disorder-ocd

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7644184/

Image Source: https://www.npr.org/sections/health-shots/2020/06/13/872466613/obsession-or-just-good-hygiene-keeping-the-coronavirus-and-ocd-at-bay

Trichotillomania: A Body-Focused Repetitive Behavior

GalleryJudy Gurfein Leave a comment

    By: Lauren Zoneraich

    Trichotillomania, also known hair-pulling disorder, is a chronic psychological condition in which one feels the urge to pull out pieces of hair from the scalp, eyebrows, eyelashes, and other body areas.  Hair pulling can be an intentional or an unconscious behavior. Some people purposely pull their hair because it produces a pleasurable feeling. Hair pulling relieves stress, anxiety, sadness, and tension for people with trichotillomania. A motivation for pulling hair may simply be to relieve the urge to pull hair. Others may unconsciously pull their hair when they are relaxed or distracted. Hair-pulling causes the formation of bald spots and the thinning of hair, which induces anxiety and distress in people with trichotillomania. People with trichotillomania may feel ashamed and embarrassed about their appearance, which may lead to low self-esteem and the avoidance of certain social activities in which they must expose their head.

    About 2% of people experience trichotillomania in their lifetime. Trichotillomania is categorized under “Obsessive-Compulsive and Related Disorders.” Symptoms and signs of trichotillomania include:

    • Repeatedly pulling out hair
    • Tension before pulling or when resisting the urge to pull
    • Pleasure or relief after pulling out hair
    • Hair loss, hair thinning, balding
    • Rituals for hair-pulling, such as a preferred spot to pull from
    • Biting, chewing, or eating pulled out hair
    • Inability to stop pulling out hair
    • Social distress related to hair-pulling

    A possible pharmacological treatment for trichotillomania is N-acetylcysteine (NAC), an amino acid which targets glutamate levels in the nucleus accumbens, which is the reward center of the brain. The nucleus accumbens also houses neural circuits involved in aversion. Glutamate is an excitatory neurotransmitter, which means that it activates these pathways in nucleus accumbens. Altering glutamate levels may alter the strength of reward responses to certain behaviors, which may allow patients to decrease unwanted behaviors. In a study, researchers found that 56% of subjects reported improvement to their trichotillomania after 9 weeks of taking NAC. NAC can be bought at nutrition and health stores. This was a relatively small study, so more research must be done to determine the clinical effectiveness of NAC.

    If you or someone you know is struggling with trichotillomania or skin-picking, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

    Sources:

    https://www.bfrb.org/learn-about-bfrbs/treatment/self-help/123-n-acetylcysteine-for-trichotillomania-skin-picking-and-nail-biting

    https://www.bfrb.org/learn-about-bfrbs/trichotillomania

    https://www.mayoclinic.org/diseases-conditions/trichotillomania/symptoms-causes/syc-20355188

    Image Source:

    https://youngwomenshealth.org/2019/02/06/trichotillomania-hair-pulling/

    Social Media: Self-Diagnosing

    GalleryJudy Gurfein Leave a comment

      By Charlotte Arehart

      For many people, it has become a habit to turn to the internet with any questions that one might have. While it is great to have the answers to the world at our fingertips, we have to keep in mind that just because we find an answer on the internet does not mean it is the correct one. Googling the answers to everything can be particularly harmful when it comes to physical and mental health. Searching a simple symptom such as a stomach ache may lead to answers that suggest the individual has appendicitis, when in reality they may only be having indigestion. With the internet becoming more powerful than ever, more people have been self-diagnosing with physical and mental health issues without seeking help from a professional.

      Social media has played a huge role in the increase of self-diagnosing. Many influential social media users with a large platform use their platform to speak and educate viewers about mental illnesses. While this is great in terms of normalizing and reducing the stigma around mental health issues, it becomes harmful when viewers use this information to self-diagnose. I personally have seen many videos on platforms such as Instagram and Tiktok where the creator lists several widely general and common “symptoms,” such as sleeping in too much or having a short attention span, then follow up with something along the lines of “if you are experiencing these symptoms, you may have ADHD!” In the comments section, I see floods of viewers who are now concerned that they may have a mental disorder simply because they experience a few of the general symptoms listed. It seems that these videos create a lot of stress in people who do not actually need to be worried, since the symptoms listed are often so generalized. However, I do think that it is very beneficial for those who are struggling with mental health issues to receive support and a sense of community through social media. It can be very comforting to know that you are not alone going through something. If creators wish to speak about mental health issues on social media, it should be done in a very careful way. Addressing mental health on social media does present a wide variety of benefits, however it becomes an issue when people are self-diagnosing and becoming worried without speaking to a professional.

      If you or someone you know needs mental health support, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

      Sources:

      https://etactics.com/blog/problems-with-self-diagnosis

      https://www.viewpointcenter.com/blog/the-harm-of-self-diagnosis-on-social-media/

      Image Source: https://dailytitan.com/opinion/column-self-diagnosing-mental-health-disorders-is-hazardous/article_d953ca7f-0eae-57d2-81fb-d0d339734788.html

      Post Pandemic Social Anxiety

      GalleryJudy Gurfein Leave a comment

      By Katie Weinstein ­­­­­­­­

      Whether it is anxiety about rusty social skills or interacting with unvaccinated people, adjusting back to normalcy will be a challenge for everyone, so it is essential to find ways to cope with returning back to normal. 

      One thing to keep in mind is that it is normal to have social anxiety about the adjustments that are to come. Everyone has been out of practice of picking up on social cues through Zoom. Like any skill, it might seem overwhelming to relearn at first, but with practice, people can regain their social skills. 

      One way to help adjust and prevent post pandemic social anxiety is to gradually build up the amount of social interactions you are having and to slowly increase your group size. It is important to stretch a little out of your comfort zone by saying yes to some plans to get back into regularly seeing people, but it is also important to stand up for yourself and not participate in events that make you outwardly uncomfortable. Another thing that you can do to cope with post-pandemic social anxiety is reward yourself for going a little out of your comfort zone with things that you enjoy like ice cream or watching a movie. You can also try dressing up to go out. While lounging out in sweats is sometimes the most comfortable option, dressing up a little can make you feel like your best self and help you incentivize you to go out. It is also important to acknowledge when you need help and when to see someone to help cope with social anxiety.

      Sources

      If you or someone you know is struggling with social anxiety, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

      https://www.healthline.com/health-news/after-a-year-of-isolation-social-interaction-may-cause-anxiety#Why-you-may-feel-anxious-about-returning-to-normal

      https://www.verywellmind.com/social-anxiety-disorder-tips-302420

      The Importance of Mental Health

      GalleryJudy Gurfein Leave a comment

        By Charlotte Arehart

        When thinking about their health, most people only consider the physical state of their bodies. However, it is important that we take our mental health into consideration as well. Not only are these two aspects equally important, but they are actually very closely related. People who have poor mental health are at greater risk of having poor physical health. For example, people who experience depression are at a 50% increased risk of dying from cancer and a 67% increase for heart disease. Stress and anxiety also have a huge impact on the body, affecting the respiratory system, the cardiovascular system, as well as the gastrointestinal system.

        Since mental health is so important, why do people usually disregard it? Many people are afraid of the stigma that surrounds mental health. Since you cannot always “see” mental health problems, some people view them as “not real.” Many people fear that others will look at them differently if they seek mental help. They do not want to be seen as emotionally weak. People are especially worried that seeking mental help with affect their careers, however this is not true. In fact, taking proactive steps to help mental health will reduce possible repercussions for the future. It is better to address the issue sooner rather than later, since unchecked mental health symptoms usually worsen over time. If you are experiencing mental health troubles, by no means are you alone. Many mental health issues are actually more prevalent than one would expect. By realizing that there are tons people who are experiencing something similar to them, people may feel better about reaching out for mental health.

        If you or someone you know needs mental health support, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

        Sources: https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health

        https://www.pdhealth.mil/news/blog/reducing-self-stigma-mental-health-important-physical-health

        Image Source: https://www.hrcsb.org/may-mental-health-awareness-month/

        Anxiety: Drinking Large Quantities of Alcohol Can Increase Anxiety

        GalleryJudy Gurfein Leave a comment

        By: Lauren Zoneraich

        Binge-drinking dominates many young social scenes, especially those of high school students, college students, and young adults. Besides harming the liver, binge-drinking has negative effects on one’s mental state. What seems like a harmless night of fun can cause increased feelings of anxiety the next day, especially for individuals who already struggle with an anxiety disorder. Anxiety is an emotional state defined by feelings of unease, stress, and nervousness. Anxiety is also characterized by worried thoughts and changes in physiological states, such as increased heart rate. People with anxiety disorders experience anxiety regularly for prolonged periods or short, intense periods. These periods are characterized by repetitive, obsessive, or intrusive thoughts; panic attacks; and physiological symptoms such as sweating and increased blood pressure. Heavy drinking can induce feelings of anxiety and heighten pre-existing anxiety, especially the next day when the effects of alcohol have worn off.

        Alcohol is a depressant and a sedative. It alters the balance of neurotransmitters in the brain, such as serotonin. When the body metabolizes alcohol, the brain’s neurotransmitter levels readjust, and this change may cause one to feel anxious. Also, the physical symptoms of a hangover, such as headache, dehydration, and dizziness, may increase anxiety. Mental and emotional states are linked to physical states, so if one is not feeling well physically, one’s mental state may also worsen. Additionally, people with social anxiety may feel anxious about their actions or words from the night before, as alcohol lowers one’s inhibitions. They may worry that they said something they would not have said in a sober state, which can cause anxiety.

        If you find that heavy drinking causes you to feel anxious or increases your anxiety, it may be best to adjust your drinking behavior.

        If you or someone you know is struggling with anxiety or alcohol abuse, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

        Sources:

        https://www.apa.org/topics/anxiety

        https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/mental-health/alcohol-and-anxiety

        https://www.healthline.com/health/alcohol-and-anxiety#consequences

        Image Source:

        https://www.cnet.com/a/img/Jh55LlQZsT04K-qgcvoBsQes-ZU=/1200×675/2020/07/21/6094c226-5b00-49c8-a802-e0f36614255d/gettyimages-1193256860.jpg