SAMHSA’s National Helpline – 1-800-662-HELP (4357)

Frequently Asked Questions

What is SAMHSA’s National Helpline?

SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

Also visit the online treatment locators.

What are the hours of operation?

The service is open 24/7, 365 days a year.

What languages are available?

English and Spanish are available if you select the option to speak with a national representative.

How many calls do you receive?

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

Do I need health insurance to receive this service?

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

Will my information be kept confidential?

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

Do you provide counseling?

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

Suggested Resources

• What Is Substance Abuse Treatment? A Booklet for Families
  Created for family members of people with alcohol abuse or drug abuse problems. Answers questions about substance abuse, its symptoms, different types of treatment, and recovery. Addresses concerns of children of parents with substance use/abuse problems.
• Alcohol and Drug Addiction Happens in the Best of Families
  Describes how alcohol and drug addiction affect the whole family. Explains how substance abuse treatment works, how family interventions can be a first step to recovery, and how to help children in families affected by alcohol abuse and drug abuse.
• It’s Not Your Fault (NACoA) (PDF | 12 KB)
  Assures teens with parents who abuse alcohol or drugs that, “It’s not your fault!” and that they are not alone. Encourages teens to seek emotional support from other adults, school counselors, and youth support groups such as Alateen, and provides a resource list.
• It Feels So Bad: It Doesn’t Have To
  Provides information about alcohol and drug addiction to children whose parents or friends’ parents might have substance abuse problems. Advises kids to take care of themselves by communicating about the problem and joining support groups such as Alateen.
• After an Attempt: A Guide for Taking Care of Your Family Member After Treatment in the Emergency Department
  Aids family members in coping with the aftermath of a relative’s suicide attempt. Describes the emergency department treatment process, lists questions to ask about follow-up treatment, and describes how to reduce risk and ensure safety at home.
• Family Therapy Can Help: For People in Recovery From Mental Illness or Addiction
  Explores the role of family therapy in recovery from mental illness or substance abuse. Explains how family therapy sessions are run and who conducts them, describes a typical session, and provides information on its effectiveness in recovery.

For additional resources, please visit the SAMHSA Store.

SAMHSA Behavioral Health Treatment Services Locator

Welcome to the Behavioral Health Treatment Services Locator, a confidential and anonymous source of information for persons seeking treatment facilities in the United States or U.S. Territories for substance use/addiction and/or mental health problems.

PLEASE NOTE: Your personal information and the search criteria you enter into the Locator is secure and anonymous. SAMHSA does not collect or maintain any information you provide.

Find treatment facilities confidentially and anonymously.

Get Help

Other Treatment Program Locators

The Locator is authorized by the 21st Century Cures Act (Public Law 114-255, Section 9006; 42 U. S.C. 290bb-36d). SAMHSA endeavors to keep the Locator current. All information in the Locator is updated annually from facility responses to SAMHSAs National Survey of Substance Abuse Treatment Services (N-SSATS) and National Mental Health Services Survey (N-MHSS). New facilities that have completed an abbreviated survey and met all the qualifications are added monthly. Updates to facility names, addresses, telephone numbers, and services are made weekly for facilities informing SAMHSA of changes. Facilities may request additions or changes to their information by sending an e-mail to [email protected], by calling the BHSIS Project Office at 1-877-250-4665 (Mon-Fri 8-6 ET), or by electronic form submission using the Locator online application form (intended for additions of new facilities).

Find Help: ATOD | SAMHSA

The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. SAMHSA’s 2019 National Survey on Drug Use and Health (PDF | 4. 9 MB) reports that approximately 19.3 million people aged 18 or older had a substance use disorder in the past year.

Alcohol

Data:

• The 2019 National Survey on Drug Use and Health reports that 139.7 million Americans age 12 or older were past month alcohol users, 65.8 million people were binge drinkers in the past month, and 16 million were heavy drinkers in the past month.
• About 2.3 million adolescents aged 12 to 17 in 2019 drank alcohol in the past month, and 1.2 million of these adolescents binge drank in that period (2019 NSDUH).
• Approximately 14.5 million people age 12 or older had an alcohol use disorder (2019 NSDUH).
• Excessive alcohol use can increase a person’s risk of stroke, liver cirrhosis, alcoholic hepatitis, cancer, and other serious health conditions.
• Excessive alcohol use can also lead to risk-taking behavior, including driving while impaired. The Centers for Disease Control and Prevention reports that 29 people in the United States die in motor vehicle crashes that involve an alcohol-impaired driver daily.

Programs/Initiatives:

Relevant links:

Tobacco

Data:

• Data from the 2019 NSDUH reports that 58.1 million people were current (i.e., past month) tobacco users. Specifically, 45.9 million people aged 12 or older in 2019 were past month cigarette smokers.
• Tobacco use is the leading cause of preventable death, often leading to lung cancer, respiratory disorders, heart disease, stroke, and other serious illnesses. The CDC reports that cigarette smoking causes more than 480,000 deaths each year in the United States.
• The CDC’s Office on Smoking and Health reports that more than 16 million Americans are living with a disease caused by smoking cigarettes.

Electronic cigarette (e-cigarette) use data:

• Data from the Centers for Disease Control and Prevention’s 2018 National Youth Tobacco Survey indicate a 78 percent increase in current e-cigarette use among high school students and a 49 percent increase among middle school students from 2017 to 2018.
• E-cigarettes are not safe for youth, young adults, or pregnant women, especially because they contain nicotine and other chemicals.

Resources:

Links:

Opioids

Data:

• An estimated 745,000 people had used heroin in the past year, based on 2019 NSDUH data.
• In 2019, there were 10.1 million people age 12 or older who misused opioids in the past year. The vast majority of people misused prescription pain relievers (2019 NSDUH).
• An estimated 1.6 million people aged 12 or older had an opioid use disorder based on 2019 NSDUH data.
• Opioid use, specifically injection drug use, is a risk factor for contracting HIV, Hepatitis B, and Hepatitis C. The CDC reports that people who inject drugs accounted for 9 percent of HIV diagnoses in the United States in 2016.
• According to the Centers for Disease Control and Prevention’s Understanding the Epidemic, an average of 128 Americans die every day from an opioid overdose.

Resources:

Links:

Marijuana

Data:

• 2019 NSDUH data indicates that 48.2 million Americans aged 12 or older, 17.5 percent of the population, used marijuana in the past year.
• Approximately 4.8 million people aged 12 or older in 2019 had a marijuana use disorder in the past year (2019 NSDUH).
• Marijuana can impair judgment and distort perception in the short term and can lead to memory impairment in the long term.
• Marijuana can have significant health effects on youth and pregnant women.

Resources:

Relevant links:

Emerging Trends in Substance Misuse:

• Methamphetamine—In 2019, NSDUH data show that approximately 2 million people used methamphetamine in the past year. Approximately 1 million people had a methamphetamine use disorder, which was higher than the percentage in 2016, but similar to the percentages in 2015 and 2018. The National Institute on Drug Abuse reports that overdose death rates involving methamphetamine have quadrupled from 2011 to 2017. Frequent meth use is associated with mood disturbances, hallucinations, and paranoia.

• Cocaine—In 2019, NSDUH data show an estimated 5.5 million people aged 12 or older were past users of cocaine, including about 778,000 users of crack. The CDC reports that overdose deaths involving have increased by one-third from 2016 to 2017. In the short term, cocaine use can result in increased blood pressure, restlessness, and irritability. In the long term, severe medical complications of cocaine use include heart attacks, seizures, and abdominal pain.
• Kratom—In 2019, NSDUH data show that about 825,000 people had used Kratom in the past month. Kratom is a tropical plant that grows naturally in Southeast Asia with leaves that can have psychotropic effects by affecting opioid brain receptors. It is currently unregulated and has risk of abuse and dependence. The National Institute on Drug Abuse reports that health effects of Kratom can include nausea, itching, seizures, and hallucinations.

Resources:

More SAMHSA publications on substance use prevention and treatment.

105 Anxiety Quotes to Keep You Calm When You Feel Stressed Out

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In today’s fast-paced world, stress is an ever-present companion for most people.

In America alone, around 40 million adults are diagnosed with anxiety disorders and depression brought on by stress. These have become the most common mental disorders in the country. [1] 

Although some types of stress offer some positive benefits, most people experience stress that stems from fear of failing, losing someone you care about, or of being doomed. [2] 

Some of the ways people have used to overcome stress include

• simplifying their lives
• learning to manage their time effectively
• doing meditation and practicing mindfulness
• creating meaningful relationships
• learning to be assertive when they were used to saying “yes” to the demands on their personal lives

Reading uplifting words can also be a powerful method of keeping calm when stress threatens to overwhelm you.

Words that inspire can soothe a frazzled mind and comfort the agitated soul. In this post, 105 anxiety quotes are handpicked for their ability to uplift people from their distress. We feature overcoming anxiety quotes, inspirational quotes for anxiety sufferers, and inspirational quotes about depression and anxiety.

First, let me present overcoming anxiety quotes to remind you that “this, too, shall pass.” The following quotes serve as an inspiration to always look for the silver lining in every dark cloud.

(Side note: Another positive ​way to improve your life is to read and learn something new every day. A great tool to do this is to join over 1 million others and start your day with the latest FREE, informative news from this website.)

Links to Related Articles & Research

Overcoming Anxiety Quotes

1. “Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.” – Deepak Chopra
2. “Smile, breathe, and go slowly.” – Thich Nhat Hanh
3. “You don’t have to control your thoughts. You just have to stop letting them control you.” – Dan Millman
4. “Nothing diminishes anxiety faster than action.” – Walter Anderson
5. “P.S. You’re not going to die. Here’s the white-hot truth: if you go bankrupt, you’ll still be okay. If you lose the gig, the lover, the house, you’ll still be okay. If you sing off-key, get beat by the competition, have your heart shattered, get fired…it’s not going to kill you. Ask anyone who’s been through it.” – Danielle LaPorte
6. “You wouldn’t worry so much about what others think of you if you realized how seldom they do.” – Olin Miller
7. “You can’t always control what goes on outside. But you can always control what goes on inside.” – Wayne Dyer
8. “Don’t worry if people think you’re crazy. You are crazy. You have that kind of intoxicating insanity that lets other people dream outside of the lines and become who they’re destined to be.” – Jennifer Elisabeth
9. “Do not let your difficulties fill you with anxiety; after all it is only in the darkest nights that stars shine more brightly.” – Ali Ibn Abi Talib
10. “It’s OKAY to be scared. Being scared means you’re about to do something really, really brave.” – Mandy Hale
11. “Anxiety was born in the very same moment as mankind. And since we will never be able to master it, we will have to learn to live with it—just as we have learned to live with storms. ” – Paulo Coelho
12. “I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” – Steve Maraboli
13. “Our anxiety does not come from thinking about the future, but from wanting to control it.” – Kahlil Gibran 

“Our anxiety does not come from thinking about the future, but from wanting to control it.” – Kahlil Gibran

14. “He who is not everyday conquering some fear has not learned the secret of life.” – Shannon L. Alder
15. “Present fears are less than horrible imaginings.” – William Shakespeare
16. “You have dug your soul out of the dark, you have fought to be here; do not go back to what buried you.” – Bianca Sparacino
17. “Hey you, keep living. It won’t always be this overwhelming.” – Jacqueline Whitney
18. “Sometimes the most important thing in a whole day is the rest taken between two deep breaths. ” – Etty Hillesum
19. “When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.” – Winston Churchill
20. “If you treat every situation as a life and death matter, you’ll die a lot of times.” – Dean Smith
21. “Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith.” – Henry Ward Beecher
22. “Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small stuff.” – Robert Eliot
23. “Worry a little bit every day and in a lifetime you will lose a couple of years. If something is wrong, fix it if you can. But train yourself not to worry. Worry never fixes anything.” – Mary Hemingway
24. “If you always do what you’ve always done, you’ll always get what you’ve always got.” – Steven Hayes
25. “What people in the world think of you is really none of your business. ” – Martha Graham
26. “All life is an experiment. The more experiments you make the better.” – Ralph Waldo Emerson
27. “If you can’t fly then run; if you can’t run then walk; if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King Jr.
28. “When you change the way you look at things, the things you look at change.” – Wayne Dyer

“When you change the way you look at things, the things you look at change.” – Wayne Dyer

29. “At the end of the day, tell yourself gently: ‘I love you, you did the best you could today, and even if you didn’t accomplish all you had planned, I love you anyway.” – Anonymous
30. “[Slow breathing] is like an anchor in the midst of an emotional storm: The anchor won’t make the storm go away, but it will hold you steady until it passes.” – Russ Harris
31. “You must learn to let go. Release the stress. You were never in control anyway.” – Steve Maraboli
32. “Good humor is a tonic for mind and body. It is the best antidote for anxiety and depression. It is a business asset. It attracts and keeps friends. It lightens human burdens. It is the direct route to serenity and contentment.” – Grenville Kleiser
33. “Life is 10% of what you experience and 90% of how you respond to it.” – Dorothy M. Neddermeyer 

Inspirational Quotes for Anxiety Sufferers

34. “Your mind will answer most questions if you learn to relax and wait for the answer.” – William S. Burroughs
35. “How can a person deal with anxiety? You might try what one fellow did. He worried so much that he decided to hire someone to do his worrying for him. He found a man who agreed to be his hired worrier for a salary of $200,000 per year. After the man accepted the job, his first question to his boss was, ‘Where are you going to get $200,000 per year?’ To which the man responded, ‘That’s your worry’” – Max Lucado
36. “You may not control all the events that happen to you, but you can decide not to be reduced by them. ” – Maya Angelou
37. “Whatever happens to you belongs to you. Make it yours. Feed it to yourself even if it feels impossible to swallow. Let it nurture you because it will.” – Cheryl Strayed
38. “We ourselves feel that what we are doing is just a drop in the ocean. But the ocean would be less because of that missing drop.” – Mother Teresa
39. “When I let go of what I am, I become what I want to be.” – Lao Tzu

“When I let go of what I am, I become what I want to be.” – Lao Tzu

40. “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King, Jr.
41. “By being yourself, you put something wonderful in the world that was not there before.” – Edwin Elliot
42. “For fast acting relief, try slowing down.” – Lily Tomlin
43. “You have a treasure within you that is infinitely greater than anything the world can offer.” – Eckhart Tolle
44. “Don’t be pushed by your problems. Be led by your dreams.” – Ralph Waldo Emerson
45. “Try to be a rainbow in someone’s cloud.” – Maya Angelou
46. “More smiling, less worrying. More compassion, less judgment. More blessed, less stressed. More love, less hate.” – Roy T. Bennett
47. “Never let the future disturb you. You will meet it, if you have to, with the same weapons of reason which today arm you against the present.” – Marcus Aurelius
48. “Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight.” – Benjamin Franklin
49. “Stop your whining. If you are frightened, be silent. Whining is for prey. It attracts predators. And you are not prey.” – Robin Hobb
50. “Instead of worrying about what you cannot control, shift your energy to what you can create.” – Roy Bennett
51. “The elimination diet: Remove anger, regret, resentment, guilt, blame, and worry. Then watch your health, and life, improve.” – Charles F. Glassman
52. “Don’t assume I’m weak because I have panic attacks. You’ll never know the amount of strength it takes to face the world every day.” – Unknown
53. “Just because I can’t explain the feelings causing my anxiety doesn’t make them less valid.” – Lauren Elizabeth
54. “I just give myself permission to suck. I find this hugely liberating.” – John Green
55. “The universe doesn’t allow perfection.” – Stephen Hawking
56. “Trust yourself. You’ve survived a lot, and you’ll survive whatever is coming.” – Robert Tew

“Trust yourself. You’ve survived a lot, and you’ll survive whatever is coming.” – Robert Tew

57. “Anxiety is love’s greatest killer. It makes others feel as you might when a drowning man holds on to you. You want to save him, but you know he will strangle you with his panic.” – Anais Nin
58. “Worry is like a rocking chair: it gives you something to do but never gets you anywhere.” – Erma Bombeck
59. “I tell you the past is a bucket of ashes, so live not in your yesterdays, not just for tomorrow, but in the here and now. Keep moving and forget the post mortems; and remember, no one can get the jump on the future.” – Carl Sandburg
60. “Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far.” – Jodi Picoult
61. “People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.” – Thich Nhat Hanh
62. “The way you tell your story to yourself matters.” – Amy Cuddy
63. “You wouldn’t worry so much about what others think of you if you realized how seldom they do.” – Eleanor Roosevelt
64. “What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Henry S. Haskins
65. “Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.” – Christian D. Larson
66. “Don’t settle: Don’t finish crappy books. If you don’t like the menu, leave the restaurant. If you’re not on the right path, get off it.” – Chris Brogan 

Inspirational Quotes About Depression and Anxiety

67. “A crust eaten in peace is better than a banquet partaken in anxiety.” – Aesop
68. “Don’t waste your time in anger, regrets, worries, and grudges. Life is too short to be unhappy.” – Roy T. Bennett
69. “If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.” – The Dalai Lama
70. “Whatever is going to happen will happen, whether we worry or not.” – Ana Monnar
71. “I am reminded of the advice of my neighbor. ‘Never worry about your heart till it stops beating.’” – E. B. White
72. “When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.” – Winston S. Churchill
73. “Stress is an ignorant state. It believes everything is an emergency.” – Natalie Goldberg
74. “The great thing, then, in all education, is to make our nervous system our ally instead of our enemy.” – William James
75. “Of all your troubles, great and small, the greatest are the ones that don’t happen at all.” – Thomas Carlyle
76. “It ain’t no use putting up your umbrella till it rains!” – Alice Caldwell Rice
77. “To live by worry is to live against reality.” – E. Stanley Jones
78. “Worrying about outcomes over which I have no control is punishing myself before the universe has decided whether I ought to be punished.” – Sherry Thomas
79. “Worry in the dark can make it even darker.” – Camron Wright
80. “You’re worried about what-ifs. Well, what if you stopped worrying?” – Shannon Celebi
81. “Good humor is a tonic for mind and body. It is the best antidote for anxiety and depression. It is a business asset. It attracts and keeps friends. It lightens human burdens. It is the direct route to serenity and contentment.” – Grenville Kleiser
82. “If you want to conquer the anxiety of life, live in the moment, live in the breath.” – Amit Ray
83. “Never let life’s hardships disturb you … no one can avoid problems, not even saints or sages.” – Nichiren Daishonen
84. “Don’t let your mind bully your body into believing it must carry the burden of its worries.” – Astrid Alauda
85. “Nothing is permanent in this wicked world — not even our troubles.” – Charlie Chaplin
86. “The greatest weapon against stress is our ability to choose one thought over another.” – William James
87. “Inner peace begins the moment you choose not to allow another person or event to control your emotions.” – Pema Chodron
88. “Today’s a perfect day for a whole new start. Let go of fear and free your mind. It’s time to open your heart.” – Chris Butler
89. “Just when the caterpillar thought the world was ending, she became a butterfly.” – Barbara Haines Howett

“Just when the caterpillar thought the world was ending, she became a butterfly.” – Barbara Haines Howett

90. “Once you choose hope, anything is possible.” – Christopher Reeve
91. “Keep yourself busy if you want to avoid depression. For me, inactivity is the enemy.” – Matt Lucas
92. “Maybe you have to know the darkness before you can appreciate the light.” – Madeleine L’Engle
93. “There are far, far better things ahead than anything we leave behind.” – C. S. Lewis
94. “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” – Thich Nhat Hanh
95. “A pearl is a beautiful thing that is produced by an injured life. It is the tear (that results) from the injury of the oyster. The treasure of our being in this world is also produced by an injured life. If we had not been wounded, if we had not been injured, then we will not produce the pearl.” – Stephan Hoeller
96. “The largest part of what we call ‘personality’ is determined by how we’ve opted to defend ourselves against anxiety and sadness.” – Alain de Botton
97. “If you could only sense how important you are to the lives of those you meet; how important you can be to the people you may never even dream of. There is something of yourself that you leave at every meeting with another person.” – Fred Rogers
98. “Difficult roads often lead to beautiful destinations. The best is yet to come.” – Zig Ziglar

“Difficult roads often lead to beautiful destinations. The best is yet to come.” – Zig Ziglar

99. “The only thing that could spoil a day was people. People were always the limiters of happiness except for the very few that were as good as spring itself.” – Ernest Hemingway
100. “The other thing is that if you rely solely on medication to manage depression or anxiety, for example, you have done nothing to train the mind so that when you come off the medication, you are just as vulnerable to a relapse as though you had never taken the medication.” – Daniel Goleman
101. “Be not afraid of life. Believe that life is worth living, and your belief will help create the fact.” – William James
102. “Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.” – Arthur Somers Roche
103. “Sometimes the bad things that happen in our lives put us directly on the path to the most wonderful things that will ever happen to us.” – Nicole Reed
104. “Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength.” – Charles Spurgeon
105. “In the end, just three things matter: How well we have lived. How well we have loved. How well we have learned to let go.” – Jack Kornfield

Final Thoughts on Anxiety Quotes

Stress is actually a good thing when it comes in small doses. Nevertheless, you have to be aware that if you allow yourself to be stressed all the time, your health and well-being suffer.

If stress is threatening to overwhelm your life in a way that debilitates you and prevents you from doing regular daily tasks, it would be a good idea to get professional help.

Well, how do you cope with stress? We’d appreciate learning about your experience. Feel free to share your thoughts in the comments below.

If any of the quotes resonated with you, we’d also like to hear about it.

Also, if you like any of the images featured in this post, sharing it through your favorite social media platform is greatly appreciated.

Let’s continue to find ways to be happy!

Finally, if you want another positive ​way to improve your life, then read and learn something new every day. A great tool to do this is to join over 1 million others and start your day with the latest FREE, informative news from this website.

Quotes on Anxiety | HealthyPlace

Insightful Quotes on Anxiety and Fear

These anxiety quotes not only provide inspiration, but they give you a look into what it’s like living with anxiety and panic. After reading the anxiety quotes and quotes about fear, feel free to share them on your website, blog or social page for your own private viewing or to help others.

*Click the images to open a larger, shareable image.

“Living with anxiety is like being followed by a voice. It knows all your insecurities and uses them against you. It gets to the point when it’s the loudest voice in the room. The only one you can hear.”

Anxiety disorders certainly cause you to feel as if there’s a fearsome voice following you around. There are ways to cope with anxiety and silence that voice — or at least make it quieter.

“Never fear shadows. They simply mean there’s a light shining somewhere nearby.”

In some ways, phobias are shadows. But there are ways to treat phobias so the light will follow the shadow.

“Slow breathing is like an anchor in the midst of an emotional storm: the anchor won’t make the storm goes away, but it will hold you steady until it passes.”

It’s true: you can take a breath for mental health. Diaphragmatic breathing is one way to feel better fast.

“I’m a lonely person at heart, I need people, but my social anxiety prevents me from being happy.

Social anxiety is no joke. However, social anxiety can be treated successfully (with some work on your part). 

“Although anxiety is part of life, never let it control you.”

There are natural treatments for anxiety that work best when you’re actively using coping skills to get through.

“Don’t let your difficulties fill you with anxiety, after all, it is only in the darkest nights that stars shine more brightly.”

Remember that anxiety can cause brain fog. This inability to make decisions can make your difficulties seem insurmountable. Give yourself grace; don’t be too hard on yourself, just figure out how to treat the brain fog.

“Our anxiety does not come from thinking about the future, but from wanting to control it.”

What causes anxiety? Challenges to our sense of control is definitely a major reason we suffer. This anxiety quote is correct: if you plan smartly then let go of the outcome, you’ll rest easier at night.

“Don’t believe the things you tell yourself late at night.”

If anxiety keeps you up at night, you could try antianxiety medication to help you sleep. Good sleep hygiene is a great help too.

“I remember from my panicky days how I felt different and disconnected.”

Panic disorder has several symptoms that tend to isolate you from other people. You think they don’t understand. But anxiety is the most widespread mental illness in the United States, so chances are you will find someone who does understand what you’re going through.

“I’ve spent most of my life and most of my friendships holding my breath and hoping that when people get close enough they won’t leave, and fearing that it’s a matter of time before they figure me out and go.”

Anxiety can affect your relationships, and when that happens, anger, jealousy and paranoia are usually to blame.

“Anxiety is not being able to sleep because you said something wrong two years ago and can’t stop thinking about it.”

Anxiety and insecurity often go hand-in-hand. It’s difficult to increase your self-esteem when everything makes you anxious.

“I am severely overwhelmed with everything. It’s come to a point that even small tasks make me feel like breaking down and crying. Everything is just too much for me now.”

Anxiety does overwhelm us at times. It’s going to be okay. Use your coping skills and self-care to breathe, relax, and come out from under the weight of anxiety.

“Every day is a struggle even when I’m at my best. My anxiety is always with me and my panic taps me on my shoulder a few times a day. On my good days, I can brush it off. On my bad days, I just want to stay in bed.”

Learn about morning anxiety. It can help you plan for the mornings you can’t get out of bed, maybe making it possible for you to get on with your day.

“I literally have to remind myself all the time, that being afraid of things going wrong isn’t the way to make things go right.”

Being afraid of things going wrong, constantly, leads to anxiety attacks. It’s a good idea to get a hold of your worry and stress.

“Worry is a down payment on a problem you may never have.”

Worry is ‘common anxiety’ vs. an anxiety disorder. There is help for common anxiety, mostly through stress reduction.

“I feel like everybody secretly hates me.”

No matter what kind of anxiety disorder you deal with, anxiety disorder treatments are effective. Don’t be afraid to talk to your doctor.

“A panic attack goes from 0 to 100 in an instant. It’s halfway between feeling like you’ll faint and feeling like you’ll die.”

Panic attacks certainly can scare you, both because of the emotional and physical symptoms that panic attacks cause.

“I will breathe. Worry will not control me. Stress will not break me.”

Believe it or not, breathing exercises for anxiety work. Try some breathing techniques the next time you’re anxious.

“Anxiety isn’t something that goes away; it’s something you learn to control.”

And you can learn to control anxiety in at least 17 ways (but there are several other ways too — see our anxiety self-help section).

“I get nervous about everything. Sometimes I literally don’t know why I’m anxious. I just am and no-one seems to understand that.”

If anxiety happens, you can’t find a cause and it is interfering with your life, you could have generalized anxiety disorder. Use this anxiety test to open a conversation with your doctor.

More Anxiety Quotes

Quotes about anxiety can help you feel less alone, less fearful, and better able to take a step forward. We have many anxiety quotes so at least one of them will apply to you.

“Don’t assume I’m weak because I have panic attacks. You’ll never know the amount of strength it takes to face the world every day.”

“Today, I will not stress over things, I can’t control.”

“My anxiety is silent. You wouldn’t even notice a change on the outside but I’m honestly so stressed I can’t even manage simple tasks. People call me lazy when, in reality, I’m just overwhelmed.”

“You can’t stop the waves, but you can learn to surf.”

“It’s sad, actually, because my anxiety keeps me from enjoying things as much as I should at this age.”

“Anxiety is terrible, you could be having an attack and no one would even know, because it’s an inward thing. It feels like you’re malfunctioning and you can’t process your own thoughts. You get a knot in your stomach and you can’t take a full breath, but outwardly you can literally just sit there and look completely normal, as long as no one tries to speak to you.”

“Social anxiety isn’t a choice. I wish people knew how badly I wish I could be like everybody else, and how hard it is to be affected by something that can bring me to my knees every single day.”

“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.”

“When I say can’t take on even one more thing, I really need you to understand I really just can’t.”

“There’s just so much going on in my mind, sometimes I can’t keep up with what’s going on around me.”

“Anxiety makes you sit there and overthink every single thing. At times it makes you think people in your life are leaving you. You begin to feel abandoned, and not worth anything because the most important people in your life don’t want you.”

“The fact that many people don’t recognize or have the patience for your illness only makes everything worse.”

“The thing about an anxiety disorder is that you know it is stupid. You know with all your heart that it wasn’t a big deal and that it should roll off of you. But that is where the disorder kicks in. Suddenly the small things are very big and it keeps growing in your head, flooding your chest, and trying to escape from under your skin. You know with all of your heart that you’re being ridiculous and you hate every minute of it.”

“Even when things are wonderful. I’m always waiting for something horrible to happen.”

“Anxiety has nothing to do with courage or character. Nothing at all.”

“Anxiety is having to remind myself that being afraid of things going wrong isn’t the way to make things go right.”

“Even the simplest task can be overwhelming at times.”

“I realized today that I have stopped living life. I am literally just trying to get to the next day, just living in the thought of tomorrow. I am not living, I am waiting. And the trouble is, I don’t know what I am exactly waiting for. I am kind of scared for what it might be.”

“I say “sorry” a lot, mostly because I feel everything is my fault.”

“I am safe right now. This will fade away. I am not in danger. I am getting enough air. I am starting to relax. I feel calmer. I am going to be okay.”

“Anxiety is the most silently painful experience. It makes no sense and you sit alone and suffer for an unknown reason. You can’t explain it. You can’t stop it, It is horrible.”

“I’ve only just realized how utterly exhausted and drained I am after living in a near-constant state of fight or flight for so long.”

“I worry my depression and anxiety are always going to keep me from being the person I dreamed of becoming.”

“My anxiety is silent. You wouldn’t even notice a change on the outside, but I’m honestly so stressed I can’t even manage simple tasks. People call me lazy when in reality I’m just overwhelmed.”

“If you want to conquer the anxiety of life, live in the moment, live in the breath.”

“When thinking about life, remember this: No amount of guilt can solve the past, and no amount of anxiety can change the future.”

“I’m terrified that even if I try my hardest, I still won’t be good enough.”

“Too many of us are not living our dreams because we are living our fears.”

“You are strong for getting out of bed in the morning when it feels like hell. You are brave for doing things even though they scare you or make you anxious. And you are amazing for trying and holding on no matter how hard life gets.”

“You’re not going to master the rest of your life in one day just relax. Master the day. Then just keep doing that every day.”

“Note to self: I don’t have to take this day all at once, but rather, one step, one breath, one moment at a time. I am only one person. Things will get done when they get done.”

“Nothing diminishes anxiety faster than action.”

“It’s sad, actually, because my anxiety keeps me from enjoying things as much as I should at this age.”

“Just because I can’t explain the feelings causing my anxiety, doesn’t make them less valid.”

“Anything you’re trying to will is focused on the future; it’s always associated with some sort of anxiety that makes the present moment somewhat uncomfortable.”

“Sometimes it’s better to look at things than own them… owning means anxiety and a lot of bags to carry around.”

“There is great beauty in going through life without anxiety or fear. Half our fears are baseless, and the other half discreditable.”

“Let whatever you do today be enough.”

“I over analyze situations because I’m scared of what will happen if I’m not prepared for it.”

“Anxiety can feel as huge as the big, blue sea, but remember that the sea is made up of smaller waves.”

“Most people don’t realize the strength it takes to pull yourself out of an anxiety attack. So if you’ve ever done that, I’m proud of you.”

“Telling me my greatest fears aren’t real or going to happen doesn’t help me.”

“Telling someone with anxiety to just calm down is like telling someone with epilepsy to just stop having a seizure.”

“No matter how irrational I may sound, it’s real to me.”

“Becoming fearless isn’t the point. That’s impossible. It’s learning how to control your fear and how to be free from it.”

“I will breathe I will think of a solution I will not let my worry control me. I will not let me stress break me. I will simply breathe and it will be okay because I don’t quit.”

“Anxiety is one little tree in your forest. Step back and look at the whole forest.”

“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.”

“My body thinks something is gravely wrong, but my brain doesn’t have a clue what to do about it, so it starts racing to the worst possible conclusions.”

“The worst feeling in the world is trying to hold back a panic attack in public.”

“Just because I can’t explain the feelings causing my anxiety, doesn’t make them less valid.”

“This is one of the most frustrating things about having an anxiety disorder; knowing as you’re freaking out that there’s no reason to be freaked out, but lacking the ability to shut the emotion down.”

“Anxiety happens when you think you have to figure everything out.”

“Anxiety is a thin stream of fear trickling through the mind.”

“My body thinks something is gravely wrong, but my brain doesn’t have a clue what to do about it, so it starts racing to the worst possible conclusions.”

“Don’t lose yourself in your fear.”

“I will breathe. I will think of a solution. I will not let my worry control me. I will not let me stress break me. I will simply breathe. And it will be okay. Because I don’t quit.”

“Worry pretends to be necessary, but serves no useful purpose.”

“I get nervous about everything, sometimes I literally don’t”Worrying is like walking around with an umbrella waiting for it to rain.”

“Our anxiety does not come from thinking about the future, but from wanting to control it.”

“People think I’m weak. The fact is, they just don’t know now how strong I am struggling every single day to stay alive.”

“How do you run away from things that are in your head?”

“Worry does nothing but steal your joy and keep you very busy doing nothing.”

“No amount of anxiety makes any difference to anything that is going to happen.”

“Worrying is as effective as trying to solve an algebra equation by chewing bubble gum.”

“Fear is inevitable, I have to accept that, but I cannot allow it to paralyze me.”

“Worry never robs tomorrow of its sorrow, it only saps today of its joy.”

“Your mind is your prison when you focus on your fear.”

“Stress is nothing more than a socially acceptable form of mental illness.”

“Some of us think holding on makes us strong; but sometimes it is letting go.”

“Stress is an ignorant state. It believes that everything is an emergency.”

“Worry pretends to be necessary but serves no useful purpose.”

“Anxiety’s like a rocking chair, it gives you something to do, but it doesn’t get you very far.”

“There came a time in every prolonged effort when he had a moment of near panic, or ‘terror in a lonely place’, the original semantic content of the word. The lonely place was his own mind.” 

“PTSD is a whole-body tragedy, an integral human event of enormous proportions with massive repercussions.”

“Some people´s lives seem to flow in a narrative; mine had many stops and starts. That´s what trauma does. It interrupts the plot. You can´t process it because it doesn´t fit with what came before or what comes afterwards.”

“The humming of my parents’ voices from behind my bedroom wall, which throughout my childhood had filled me with a sense of security, had now become a source of anxiety and panic.”

“In an era of stress and anxiety, when the present seems unstable and the future unlikely, the natural response is to retreat and withdraw from reality, taking recourse either in fantasies of the future or in modified visions of a half-imagines past.”

“A true friend knows your weaknesses but shows you your strengths; feels your fears but fortifies your faith; sees your anxieties but frees your spirit; recognizes your disabilities but emphasizes your possibilities.”

“What does your anxiety do? It does not empty tomorrow of its sorrow, but it empties today of its strength. It does not make you escape the evil; it makes you unfit to cope with it if it comes.”

“Often it isn’t the initiating trauma that creates seemingly insurmountable pain, but the lack of support after.”

“PTSD is best described as “I jumped out of my skin and kept on jumping.”

“Decisions, actions, behaviors, thoughts and emotions can all seem amped up when you live with anxiety, fear, panic, and hypervigilance.”

“The past is no good to us. The future is full of anxiety. Only the present is real–the here-and-now. Seize the day.”

“Chronic anxiety is a state more undesirable than any other, and we will try almost any maneuver to eliminate it. Modern man is living in anxious anticipation of destruction. Such anxiety can be easily eliminated by self-destruction. As a German saying puts it: ‘Better an end with terror than a terror without end.”

“The only way I can describe the extent of my anxiety is to say that I felt as if I were pregnant with a rock.”

“Always remember, if you have been diagnosed with PTSD, it is not a sign of weakness; rather, it is proof of your strength, because you have survived!”

“If you don’t learn how to be scared, you’ll never really learn how to be brave.”

“Maybe everybody in the whole damn world is scared of each other.”

“Courage is resistance to fear, mastery of fear – not absence of fear.”

“If you are never scared, embarrassed or hurt, it means you never take chances.”

21 Anxiety Quotes to Help You Cope With Your Worries

Have you ever felt like something wrong is about to happen, even though everything seems fine and you have no actual real reasons to worry? A pressure on your chest that makes it hard to breathe and you can’t get rid of it? According to epidemiological surveys, one third of the population is affected by anxiety during their lifetime.

The experts at APA define anxiety as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure”. Of course, feeling some anxiety surrounding certain life events is absolutely normal. However, if your worries won’t go away and they keep you from enjoying your life, it might be a cause for concern.

People who haven’t experienced anxiety can’t understand how being against your own mind feels like and sometimes by trying to help, they can drag you down even more.

Only you have the power to overcome your anxiety, and to seek professional treatment.

Feeing anxious now? Take a deep breath, listen to your thoughts, try to figure them out, then take things one day at a time.

These 21 anxiety quotes will help you calm your spirit:

Anxiety quotes

Trust yourself. You’ve survived a lot, and you’ll survive whatever is coming.

– Robert Tew

Inner peace begins the moment you choose not to allow another person or event to control your emotions.

— Pema Chodron

Smile, breathe, and go slowly.

— Thich Nhat Hanh 

Nothing diminishes anxiety faster than action.

— Walter Anderson

Life is ten percent what you experience and ninety percent how you respond to it.

— Dorothy M. Neddermeyer

You don’t have to control your thoughts. You just have to stop letting them control you.

— Dan Millman

Good humor is a tonic for mind and body. It is the best antidote for anxiety and depression. It is a business asset. It attracts and keeps friends. It lightens human burdens. It is the direct route to serenity and contentment.

— Grenville Kleiser

Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight.

— Benjamin Franklin

Nothing can bring you peace but yourself.

— Ralph Waldo Emerson

No amount of anxiety can change the future. No amount of regret can change the past.

– Karen Salmansohn

No longer forward nor behind I look in hope and fear; But grateful take the good I find, The best of now and here.

— John G. Whittier

Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.

— Arthur Somers Roche

Physical comforts cannot subdue mental suffering, and if we look closely, we can see that those who have many possessions are not necessarily happy. In fact, being wealthy often brings even more anxiety.

— Dalai Lama

If you want to conquer the anxiety of life, live in the moment, live in the breath.

— Amit Ray

Don’t let your mind bully your body into believing it must carry the burden of its worries. — Astrid Alauda

Who’s not sat tense before his own heart’s curtain.

— Rainer Maria Rilke

Never let life’s hardships disturb you … no one can avoid problems, not even saints or sages.

— Nichiren Daishonen

I promise you nothing is as chaotic as it seems. Nothing is worth your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.

— Steve Maraboli

Nothing is permanent in this wicked world — not even our troubles.

— Charlie Chaplin

The greatest weapon against stress is our ability to choose one thought over another.

— William James

We must be willing to let go of the life we’ve planned, so as to have the life that is waiting for us.

— Joseph Campbell

22 Calming Quotes for People with Anxiety

Source: James Douglas/Unsplash

1. “P.S. You’re not going to die. Here’s the white-hot truth: if you go bankrupt, you’ll still be okay. If you lose the gig, the lover, the house, you’ll still be okay. If you sing off-key, get beat by the competition, have your heart shattered, get fired…it’s not going to kill you. Ask anyone who’s been through it.” —Danielle LaPorte

2. “Anxiety is love’s greatest killer. It makes others feel as you might when a drowning man holds on to you. You want to save him, but you know he will strangle you with his panic.” —Anais Nin

3. “Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far.” —Jodi Picoult

4. “Life is 10 percent what you experience and 90 percent how you respond to it.” —Dorothy M. Neddermeyer

5. “Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.” —Deepak Chopra

6. “If you trade your authenticity for safety, you may experience the following: anxiety, depression, eating disorders, addiction, rage, blame, resentment, and inexplicable grief.” —Brené Brown

7. “The largest part of what we call ‘personality’ is determined by how we’ve opted to defend ourselves against anxiety and sadness.” —Alain de Botton

8. “Smile, breathe, and go slowly.” —Thích Nhất Hạnh

9. “People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.” —Thích Nhất Hạnh

10. “You don’t have to control your thoughts. You just have to stop letting them control you.” —Dan Millman

11. “If you always do what you’ve always done, you’ll always get what you’ve always got.” —Steven Hayes

12. “The only thing that could spoil a day was people. People were always the limiters of happiness except for the very few that were as good as spring itself.” —Ernest Hemingway

13. “People become attached to their burdens sometimes more than the burdens are attached to them.” —George Bernard Shaw

14. “Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.” —Arthur Somers Roche

15. “Nothing diminishes anxiety faster than action.” —Walter Anderson

16. “Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength.” —Charles Spurgeon

17. “Good humor is a tonic for mind and body. It is the best antidote for anxiety and depression. It is a business asset. It attracts and keeps friends. It lightens human burdens. It is the direct route to serenity and contentment.” —Grenville Kleiser

18. “People tend to dwell more on negative things than on good things. So the mind then becomes obsessed with negative things, with judgments, guilt and anxiety produced by thoughts about the future and so on.” —Eckhart Tolle

19. “The other thing is that if you rely solely on medication to manage depression or anxiety, for example, you have done nothing to train the mind, so that when you come off the medication, you are just as vulnerable to a relapse as though you had never taken the medication.” —Daniel Goleman

20. “You wouldn’t worry so much about what others think of you if you realized how seldom they do.” —Eleanor Roosevelt

21. “You can’t always control what goes on outside. But you can always control what goes on inside.” —Wayne Dyer

22. “Nothing can bring you peace but yourself.” —Ralph Waldo Emerson

For a step-by-step program to help you put those quotes in action, check out “Holistic Healing for Anxiety.”

90,000 Research: Russian schoolchildren are most stressed by academic performance in the world – Society

MOSCOW, August 29. / TASS /. Russian schoolchildren are the most stressed in the world because of their academic performance; China is in second place in this indicator. These findings are presented in the global study “Confidence in the Learning Process” by the analytical company Harris Insights & Analytics in collaboration with LEGO Education, which is at the disposal of TASS.

“The results of the study showed that Russian schoolchildren experience the most stress due to school performance.This was stated by 79% of respondents. The second place is taken by China – 64%, Germany is in third place with 61%. The study also confirmed that feelings of anxiety and insecurity interfere with children and adolescents in their studies. 68% of Russian teachers say this, “the study says.

It is noted that students, teachers and parents agree that grades are the key factor causing stress, as well as comparing the results of the efforts of one student with the success of other classmates.For example, 66% of students from the USA, 55% of students from Russia and 39% of students from Germany answered the question “When I am compared to other students, I feel anxiety” most of all positively answered.

Tests and exams also cause increased anxiety and anxiety among schoolchildren. The percentage of such survey results is high in all countries: 57% in Russia, 58% in Japan, 64% in the USA, 66% in Germany, 73% in China.

Also, according to the research, 80% of Russian schoolchildren know that failure is part of the learning process.A similar attitude towards failure in other countries: in Germany – 82%, Japan – 83%, USA – 86%. For teachers, the study notes that educators “strongly believe that failure builds a sense of confidence.” “91% of teachers say that students should learn to fail in order to overcome them in the future and be more successful,” – says the materials.

The global Confidence in Learning Poll includes surveys conducted from 6 to 28 February 2019 among 5002 students, 2001 parents and 1152 educators from America, Germany, China, Russia and Japan.Children aged 5 to 18 years old (in groups 5-10, 11-13, 14-18 years old) were interviewed.

The expert told how good sleep helps to cope with stress

https://ria.ru/20200506/1571015480.html

The expert told how good sleep helps to cope with stress

The expert told how good sleep helps to cope with stress – RIA Novosti, 05/06/2020

The expert told how good sleep helps to cope with stress

Good sleep largely determines a person’s resistance to long-term stress and stress, including during the COVID-19 pandemic, V… RIA Novosti, 06.05.2020

2020-05-06T11: 14

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GENEVA, May 6 – RIA Novosti, Elizaveta Isakova. Good sleep largely determines a person’s resistance to long-term stress and stress, including during the COVID-19 pandemic, said Vladimir Poznyak, a specialist in the World Health Organization (WHO) in the field of psychoactive substance use and addictive behavior, in an interview with RIA Novosti. To normalize sleep during a pandemic, WHO recommends, as far as possible, maintaining a routine sleep and wakefulness routine, avoiding high-stimulating activities such as watching action movies or drinking alcohol before bed, and taking sleeping pills and sedatives only as directed by a doctor.The latest data on the situation with COVID-19 in Russia and the world are presented on the stopcoronavirus.rf portalRead the full text of the interview & gt; & gt;

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90,000 for analysis. Depression research experiments inspire optimism

A conversation with Professor Natalia Gulyaeva, Deputy Director and Head of the Laboratory of the Institute of Higher Nervous Activity and Neurophysiology of the Russian Academy of Sciences, about one of the most severe mental illnesses began… from poetry.

– “Outside the windows of the train there is snow, like mud and mud like snow in winter … Spots are scattered across the white snow – we have passed the station“ Chern ”… – Natalia Valerievna quotes. – The poem is called “Depression”. Perhaps the poet did not know exactly what she was like, but he got it right. It just seems that it is easy to overcome it: it is worth, say, changing the environment, going shopping or meeting friends … Depression is a decadent mood that you cannot cope with.When everything is not nice, there is no desire to do something, but the devil climbs into my head. Hippocrates called this state melancholy. So it entered many languages ​​of the world, and is translated from English as sadness, but this is putting it mildly.

Today every tenth inhabitant of the planet over the age of 40 suffers from this depressing disease, and 2/3 of them are women. Among people over 65, it is three times more common. This is one of the main causes of disability. Depression affects 5% of children and adolescents aged 10 to 16 years.Most of the suicides occur on its soil, especially among young people who are prone to experiences. This disease of the century, from which millions suffer, ranks second in the world after cardiovascular diseases, and in women it is becoming the most common ailment.

– And he is practically not treated?

– Yes, rather arrested. Many sufferers drink antidepressants all their lives. If you choose them wisely and accurately prescribe the required dose, then people feel quite comfortable, are not afraid of side effects and continue to work, but they cannot get rid of the drugs.With depression, normal connections between areas and cells of the brain are disrupted, and the functioning of its various departments changes. The brain partially loses its ability to adequately transmit information – and this is its main purpose. They cause depression, push stress towards it, or rather the inability of a person to overcome them.

Our laboratory has been studying for many years how the effects of stress affect the functioning of the brain, in particular, in neurological diseases such as stroke; how as a result of “stress attacks” the plasticity of the brain changes – its ability to adapt, that is, to change structurally and functionally.This most valuable feature helps the brain to adapt to various environmental conditions, to adequately respond to it and rebuild, compensating for the misfortunes that have befallen us. Due to the plasticity of the brain, the balance of the various processes that take place in the human body is not disturbed. At the molecular and cellular levels, the brain turns on defensive reactions to keep us out of various adversities, be it troubles at work or difficulties at home, bad weather, or a drop in mood. And if the brain did not have plasticity, people in our difficult time simply would not have survived, failing to adapt to reality.

It is especially important to understand how in case of brain pathologies, which are always associated with violations of plasticity, it should be reconstructed – in fact, this is the result of effective treatment. And the less the possibility of plasticity, the harder a person suffers the disease, the higher the danger that he will not recover. The brain will not cope with the loads – and a person, having received a mental illness, becomes largely inadequate.

We have simulated neurological diseases on animals, such as Alzheimer’s disease, epilepsy, various forms of stress, depressive disorders, in order to understand which mechanisms of brain plasticity are activated and which do not work.And here, I think, we are extremely lucky: we work practically as one team with excellent clinicians of the Scientific and Practical Psychoneurological Center named after V.I. ZP Solovyova, where many patients with depression are being treated. Even in the West, not all universities that have clinics collaborate in such a creative tandem as we do. The opportunity to work as a team with doctors was provided by , grant of the Russian Science Foundation. And for four years now, we have been conducting research with clinicians.It took a lot of effort to “set up” the logistics between the laboratory and the clinic, but now it is over.

– And you help the sick together?

– Not yet, because first you need to understand what is happening to the brain. And how to do this if we are not able to “look” into it? Therefore, we simulate various diseases, then check in the clinic: the correct model turned out or not, does it accurately reproduce the disease? And then we make changes to maximize the efficiency of the models.I must admit: we are faced with an unusually difficult task.

Such severe mental illness as depression is very difficult to simulate in experimental animals. How, one wonders, to bring a normal rat into a depressed state, and this is perhaps the main symptom of depression? True, you can cause her to lose pleasure. It is known that rats love sweets, but in a state of stress they cease to be interested in them. It is within our power to “provide” them with stress-related breakdown, but what about indicators of illness such as pessimism, feelings of worthlessness and anxiety, or low self-esteem?

Specific “human” signs of depression are the reason for the complexity of its modeling in rodents, and we are aware that our models are very approximate, but they allow us to reproduce some important symptoms, and most importantly, reveal the mechanisms of the disease.So far we cannot fully recreate the state of a depressed patient, but there are indicators that “work” in the same way in both animals and humans. For example, the response to stress is a danger signal that the brain gives, and the endocrine system implements. On a signal from the brain, the level of adrenaline rises in the blood of a person, which allows you to quickly get the necessary energy, and then the steroid hormone cortisol, which helps to restore the body. This is how the brain ensures the adaptation of a person to stress and maintains a normal level of plasticity.But the trouble is that such a security system is gradually wearing out – this is confirmed by our experiments on rats.

We have learned to apply new knowledge in the clinic: we measure the level of cortisol in the blood to find out the degree of influence of stress and a person’s reaction to it. But this is difficult to do – and we came up with a very simple non-invasive method. Since cortisol accumulates in hair, then as it grows (about one centimeter per month), we determine the content of the hormone. And the more it is in the regrown hair, the stronger the body reacted to stress.It is a reliable indicator and easy to diagnose for prior stress.

– It turns out that bald cannot be diagnosed?

– This is why? We are not limited to only hair – hair can be taken, for example, from eyebrows. In general, our proposed definition of cortisol in hair is very promising, otherwise colleagues abroad would not have improved it in their laboratories. So, in a large multicenter experiment, foreign neurophysiologists have shown that under stress conditions, before a stroke, cortisol accumulates in a person’s hair.And its level can predict the development of dementia as a result of a stroke. The system works differently in depression: according to our data, the deeper it is, the less cortisol accumulates in a person, because the defense system is significantly weakened and the response to stress is reduced.

– You have received the most interesting data. And what next, is it possible, for example, to prevent depression?

– No, you cannot warn her: after all, a person goes to a doctor when he is sick. Treatment is another matter.The market for antidepressants is huge, and the mechanisms of action of drugs are different. However, now doctors will be able, according to them, to personalize the effect of drugs. Having examined the patient’s hair, we will establish whether his defense system is restored or not. So the presence of cortisol in hair becomes another very important marker of depression, as well as the presence of certain chemical compounds in the blood and saliva. This knowledge will help personalize the treatment of patients, possibly predict and prevent the most severe consequences of depression.In the not too distant future, doctors will diagnose patients according to certain markers peculiar to them – not from a cannon at sparrows, but by targeting drugs, and then monitoring the effectiveness of treatment, achieving the highest result. And do it faster, rather than watching the course of the disease for months, since the effects of antidepressants develop slowly. Now the patient relies more on the experience of the doctor, his instinct, intuition, and “tomorrow,” we hope, even an “ordinary” psychiatrist will be able to prescribe more effective treatment thanks to our method.

It should be borne in mind that mental pathologies are a continuation of the patient’s character and the disease only exaggerates some of his features, say, suspiciousness or suspicion. The difficulty lies in the fact that depression often arises from the stress experienced in childhood. Sometimes people believe that all their troubles come from childhood grievances, sometimes they even come up with stressful situations themselves. This is why depression is so difficult to treat: we know that it is caused by stress, but what, when did it happen?

– What is the level of your research? Who is catching up with whom?

– I will say this: thanks to the project supported by the Russian Science Foundation, we have reached the world level.We are not ahead of our colleagues, but we are at the head of a small group studying depression. However, I do not exclude that we can come forward and not least, I repeat, thanks to close work with the clinic. This is confirmed by our publications describing research and experiments, and now for the first time in a leading foreign journal a joint publication with clinicians has appeared (note – without foreign co-authors) about a new marker – cortisol in the hair. And judging by the number of views, the article has generated interest from clinicians and neuroscientists around the world.Here one cannot but say a kind word to the Russian Science Foundation. For the first time, we received decent funding for our research. Not only is the laboratory now provided with animals and expensive reagents for experiments, it has acquired modern equipment. Perhaps the main thing is that today we are able to support our young scientists, graduate students and students – just over 20 people, and we also finance the clinicians working with us and do it officially, without any tricks.And there is a return – here it is, it, as they say, can be felt.

The Foundation extended the grant for two years and now it ends in 2018. In the remaining time, we will be able to explore such a complex issue as gender differences: to get an answer why women are more susceptible to depression than men. I wonder what the animal experiments will show. I suspect the decisive factors have nothing to do with biology. The stresses that women experience in society are different, more acute than those of men, and are practically not modeled on animals.
Working on the grant required the utmost concentration on our part. It was necessary to strictly adhere to the deadlines, prepare for speeches at conferences, submit articles on time … I think we succeed, although it happens that work on a project takes almost all 24 hours a day. And one more important circumstance: the alliance of the laboratory with the clinic attracted the attention of other employees of our institute to it, and today many of them, together, in one team with clinicians, conduct fundamental research.Needless to say how important this is?

90,000 Anxiety does not let you breathe: how to cope with stress during a pandemic

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Anxiety does not let you breathe: how to cope with stress during a pandemic

Anxiety does not let you breathe: how to cope with stress during a pandemic

Summaries of new cases, terrible stories about the dead, turmoil at work, the need to protect yourself from contacts – all this builds up anxiety… 06/18/2020, Sputnik Latvia

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18:07 06/18/2020 (updated: 13:56 06/02/2021) to protect yourself from contacts – all this aggravates the anxiety that gripped many during the coronavirus pandemic; how to help yourself in these conditions

Many of those who have more time during the pandemic note that they cannot use it productively: anxiety interferes, which simply fetters hands and feet.

The podcast “This is for a long time”: how to recognize stress in a child

November 3, 2019, 15:59

The abundance of information and the inability to isolate oneself from it, anxiety for loved ones, problems with financial stability and uncertainty in the future – all this undermines the health and well-being of even those who have managed to avoid contracting the new coronavirus.

RIA Novosti has collected several techniques that will allow you to return to reality and calm down without the help of a psychologist.

More details in the infographic.

Psychiatrist told how to get out of self-isolation without consequences for mental health >>

The national plan based on the results of NPP stress tests will provide additional safety measures

February 4, Minsk / Corr. BELTA /. The implementation of the National Action Plan following the results of the stress tests of the Belarusian NPP will provide additional safety measures, said Oleg Sobolev, consultant of the Department for Nuclear and Radiation Safety of the Ministry of Emergency Situations (Gosatomnadzor), at the press center of BelTA.

“The results of stress tests are an additional measure to improve safety and increase safety margins. If some parameters do not meet the requirements of the IAEA, national legislation, this situation is called a safety deficit that must be eliminated. If certain parameters, on the contrary, with a margin exceed the requirements of the IAEA, national legislation, which means there is a safety margin, “Oleg Sobolev noted.

Stress tests at nuclear power plants around the world began to be carried out after the accident at the Japanese nuclear power plant “Fukushima” caused by a strong earthquake and tsunami.In Europe, a related stress test procedure has been developed by the European Nuclear Safety Regulatory Group (ENSREG). Such stress tests have been carried out for all nuclear power plants operating in Europe. “Despite the fact that at that time the nuclear power plant in Belarus was under construction, the country also voluntarily decided to conduct stress tests of the nuclear power plant in 2016-2018,” Oleg Sobolev said.

The first stage of this procedure was a self-assessment carried out by the Belarusian NPP.At the second stage, on behalf of the government, a national assessment was carried out under the overall direction of Gosatomnadzor. The third stage was the peer review of ENSREG, as a result of which the European experts prepared a report with their findings.

As a result, in 2019, a national action plan appeared based on the results of the stress tests of the BelNPP. In its preparation, proposals and recommendations for improving safety, prepared at all three stages, were taken into account. The national plan is publicly available on the Gosatomnadzor website.It includes not only a list of activities, but also a technical descriptive part. 23 events are designated. Two of them are administrative, related to planning and reporting, 21 are substantive.

As Oleg Sobolev specified, several aspects are assessed using the European methodology during stress tests. The first one is resistance to floods and earthquakes, extreme weather conditions, it is analyzed how the NPP will react to adverse natural impacts and their combinations.The second aspect is the operation of the plant in conditions of loss of power supply and coolant, the third is the management of severe accidents. For each of the three topics, an analysis is carried out, measures are proposed to enhance security and increase safety margins. Such approaches were also used during the stress tests of the Belarusian NPP. -0-

The BelNPP completed the priority measures of the national plan based on the results of stress tests

The stationary network of seismic observations will operate in the area of ​​the BelNPP

90,000 American psychologists talked about ways to cope with anxiety before the exam

Scientists from Stanford University talked about ways to help students cope with anxiety during the test and, as a result, improve its results. The results of the work are presented in the scientific publication Proceedings of the National Academy of Sciences.

The author of the study, Chris Rozek, notes that a student with low scores quite often has a high level of anxiety, which prevents him from showing the best result, reports the Vesti. The science”. It’s not that the students don’t know the material, it’s just that they are so worried that it is difficult for them to complete the test tasks. According to research, approximately ten percent of student performance is related to anxiety.

The Rozek group recruited 1,175 high school students from high or low income families to participate in the study. With their help, they wanted to test two methods to help students control their emotions.

Students were divided into several groups before the biology exam. Some teenagers were asked to write about their anxiety. Another part of the students had to rethink their experiences, and the third part completed both tasks. A fourth of the students did not complete any of the assignments.

Rozek believes that writing feelings on paper can help people recognize and relieve anxious thoughts. “A letter in which a person describes his emotions helps him to cope with anxious thoughts that he feels in stressful situations. All negative thoughts are put on paper “, – the portal” Vesti. the science”.

As the psychologist explains, prescribing all the worries helps a person free up cognitive resources that can be used to help him succeed.

The second way is to rethink anxious feelings. According to Rozek, students need to practice rethinking the classic signs of anxiety (sweaty palms, dry mouth, and heart palpitations). In this case, he explains, the idea is to help students see these classic signs as positive things, rather than a physical manifestation of fear.

“Many people interpret sweaty palms, dry mouth and heart palpitations as stress and anxiety.Understanding that these physical symptoms are adaptive and positive, not negative, can go a long way in how they affect your academic performance, ”says Rozek.

The results of the study showed that students who practiced one of the methods significantly increased test scores during the semester. They were also less likely to fail the final exam. At the same time, there was no additional effect if both practices were performed simultaneously.

As a result, 39% of underprivileged students in the control group failed the tests, while only 18 percent of those who did the exercises failed. However, experts did not notice the same significant effect for students from high-income families. That is, both methods turned out to be very effective for students from low-income families.

Overall, the study also shows that students can cope with anxiety by following the advice of psychologists.

Teachers’ newspaper

90,000 Costs of the profession: what are lawyers afraid of, or how to make fear an ally

What do a military man and a lawyer have in common? Both experience fear of uncertainty and defeat: lawyers fear not so much professional failures as that they may seem stupid, unconvincing, or fail to meet the expectations of clients – especially overstated ones. But how to learn to control this professional fear? Practitioners shared their experience in overcoming it.

The problem of professional fear and anxiety among lawyers seems to be so widespread that the specialized American edition of the ABA Journal devoted material to it with the eloquent headline “How lawyers can turn fear into an ally”. Fear is a feature of this profession, John Lande , professor emeritus at the University of Missouri, told ABA Journal . This is because lawyers fight their battles like soldiers, he says: “You have to deal with the enemy who resists, to anticipate his moves and strategy.””Lawyers work in an atmosphere of fear,” says Bill Rotts, an American practitioner , “we fear for our clients, for our reputation, we are afraid to make a stupid decision.”

The professional can have many reasons for alarm, agrees the author of the article, Kevin Davis. In another publication, he lists the most common worries and concerns of lawyers. So, most often they are afraid:

– to discover that things are out of control;

– change already familiar and tested procedures;

– look stupid when asking questions;

– sincerely express your thoughts and feelings;

– Bringing bad news to customers.

Many of these “legal” fears have their roots in college. Some students hide insecurity and nervousness behind demonstrative self-confidence. The high workload and its theoretical bias add stress. And most of all, students are afraid of being humiliated in the presence of fellow students, the research says. Educational institutions do not prepare for practical work and do not develop self-confidence, Lande complains.

Fear of the court

In practice, one of the most common fears, of course, is associated with appearances in court.As a litigation attorney Bill Rotts held hundreds of sessions, including in the Missouri Supreme Court, but one of the cases was very troubling. In it, he represented department store customers who felt they were racially discriminated against. Rotts considered the matter to be very important on a national scale, which, of course, did not add calmness before the meeting. He felt the pressure of experienced lawyers, he was oppressed by the very atmosphere in the 8th US Court of Appeals, the largest federal court in the country. The meetings were held in magnificent ceremonial halls, and the seats of the judges were in the shape of a semicircle, so that they seemed to surround the speakers.“It’s hard to imagine how terrified it all was,” recalls Rotts. To overcome himself, he decided to invite not only a colleague, but also his children to the meeting. “They motivate me to be a good father, and I decided that their presence would help me to get together in court in the same way,” the lawyer explains. He performed as well as never before and is grateful for that to his children. And although Rotts lost that case, he brilliantly won the battle against his fear.

Not only court hearings, but also negotiations with clients can inspire fear.Here lawyers find themselves between Scylla and Charybdis: on the one hand, they need to demonstrate to clients the confidence and strength of their position, on the other hand, they sometimes need to negotiate, which can show them from the weak side, says Lande. The traditional tactic of “rolling everyone into the asphalt” can be justified in court, but is less effective when it is necessary to convince the client of something, says Sevilla Roads . “Discussing the terms is the essence of representation in court, and I’m not afraid of that, because I am the plaintiff’s representative and put forward the demands,” says Rotts.- At the same time, clients want a kind of bulldog. They need to make sure you are not gentle or backing down. “

How to Defeat Fear

Sevilla Rhoads explains how she overcame her anxiety and even benefited from it.” Clients hoped that I would win their cases, and I could not cope with this pressure, – she says. – I suffered from migraines, nervous exhaustion. My shoulders were tense, and the adrenaline rush made it difficult for me to think clearly. ”To end this, Rhoads learned techniques for dealing with stress.

Both the lawyer and the soldier are afraid of the unknown or defeat, comments Professor Lande. At the same time, he adds, fear can be put at your service to help you stay alert, be alert, and respond effectively to threats. This is exactly what Attorney Rhoads accomplished when she learned and mastered stress management techniques.

One of them is reported by Arbitration Lawyer Marshall Yoder . When he faces particularly difficult negotiations, he uses the breathing technique from Dr. Andrew Weil’s book.It’s called 4-7-8 breathing. “You need to take a breath in 4 seconds, hold your breath for 7 seconds and exhale slowly for 8,” he says.

In order not to be afraid of failure, you need to come to terms with the fact that everyone makes mistakes, quotes Professor Lande military expert Michael Asken . Mistakes should be appreciated as a source of experience, Asken emphasizes. Professor Lande suggests curbing fear through conscious work on yourself and meditation, but if this does not help, you can turn to a psychologist.“Lawyers who get the upper hand over their fear perform better than those who find it difficult to control it,” the professor is sure.

Fear is not a helper, but also not an enemy

If Americans are dealing with their anxieties with proven psychological methods, then how do their Russian colleagues deal with them? “Fear is not an assistant to a lawyer,” says Alexander Gurin, deputy head of the Talion MKA , on the topic of article , “a professional is expected to be protected, confident and firm in upholding the interests of the client, and not manifestations of panic.”In Gurin himself, fear manifested itself at the beginning of his career – it was anxiety before passing the exam for the status of a lawyer, excitement before the first meetings, confusion because the situation changed dramatically in relation to the prepared position. “But gradually the understanding comes that it is too early to be afraid of what has not yet come, and too late to be afraid when everything has already happened,” Gurin shares. “Besides, good knowledge and experience helps to fight strong emotions.”

If, in fact, fear turns out to be anxiety that the enemy is more experienced, then you need to raise your level and prepare more carefully for the meeting, develops the idea Vera Efremova from the Lyubertsy Bar Association .”After all, the trial is a kind of exam, where the best remedy for fear is a well-learned lesson,” the lawyer explains. But not only opponents, but also judges can instill anxiety in a judicial lawyer, says Efremova: “It helps me here that the judge is also taking the exam, because he must be impartial and attentive, know the law and guard justice. that a judge has not only rights, but also many responsibilities. ”

According to Efremova’s observations, uncontrollable fear can develop into inappropriate behavior in court (loss of speechlessness or, conversely, obvious aggression towards the opponent).