HealthyLife Articles

Tag: anxiety

Paranoia

Mental Health

A person who is paranoid has fears, such as being watched, harmed or poisoned. He or she does not trust others and is suspicious that others are “out to get” him or her. It is normal to wonder if people are talking about you when you hear them whispering as you walk into a room. These thoughts are usually passed off and not dwelled upon for most people. A person who is paranoid, however, dwells upon suspicious thoughts. He or she goes out of their way to prove their suspicions even though no evidence exists to confirm their thoughts.

Symptoms

* Use and/or withdrawal of certain drugs, such as crack cocaine and angel dust (PCP)

* Alcohol withdrawal

* Deafness or problems with hearing

* Illnesses that affect the central nervous system, such as Alzheimer’s disease or other dementias, a stroke, a brain tumor

* Mental illnesses such as bipolar disorder or schizophrenia

* Paranoid personality disorder

How to Recognize the Disorder

A person with paranoia may:

* Appear cold and aloof

* Be withdrawn and anxious in social situations

* Act stubborn and combative

* Appear “on guard” at all times, out of fear of being harmed

A paranoid person also:

* Complains about his or her health and often feels vulnerable and inferior to others

* Holds grudges easily

* Displays bitterness and resentment toward others

* May be easily drawn into religious cults or other groups with strict beliefs

* Can have delusions of being persecuted

Treatment

Treatment for paranoia depends on its cause. If it is a symptom of another condition, treatment for the condition will often take care of or lessen the paranoia. Paranoid personality disorder is treated with counseling, support therapy and sometimes with medication. Treatment for this disorder is not easy, though, due to the nature of paranoia. Persons who are paranoid often do not trust others including doctors, therapists or family members trying to help them get treatment.

What You Can Do to Help Someone

* The most important thing you can do is to encourage your friend or relative to get professional help. Be aware that you may need to make the initial appointment with a professional. You may also need to take them to the appointment and stay with them.

* Be supportive. Paranoia requires patience, understanding, love and encouragement of the person’s loved ones and friends.

* Be aware of the types of medication your friend or relative takes and when they should take it. You should also alert their physician or psychiatrist to any side effects that you notice when they do or do not take their medication.

© American Institute for Preventive Medicine

January 23, 2026
Reducing Presurgery Jitters

Medical Care

Knowing what to expect prior to surgery can reduce pre-operation stress and make you feel more comfortable.

* The hospital will have you sign a surgical consent form. Take the time to read it over. Ask your doctor any questions you may have.

* Expect a visit from the anesthesiologist or the surgeon (or both). They will review the surgical plans with you. This includes the time and length of surgery, estimated recovery room time, and the type of anesthesia being used. The anesthesiologist will need to know about any previous surgeries, any medical conditions, and any allergies to medications. Ask him or her what time you can expect to return to your room.

* Eating in the hours prior to surgery can cause life-threatening vomiting during the operation, so there are usually a prescribed number of hours prior to surgery when no food should be eaten. If a meal is brought to you, don’t eat it until you’ve double-checked with a nurse. It may be a mistake that could cause your surgery to be canceled. Your patient chart should read NPO or non per os (nothing by mouth).

* Depending on the nature of the operation, some surgical “preps” may be ordered. This may include a special liquids-only diet, cleaning and shaving of the surgical area, placing a catheter into the bladder, giving an enema, or putting drops into the eyes.

* A sleeping pill may be offered the night prior to surgery. Most people will feel anxious about the surgery and find the medication helpful. You are not required to accept it, however, and your patient chart should indicate your preference.

* Before surgery, give all valuables or possessions to a friend or relative. These would include jewelry, watches, and eyeglasses. If you wear contact lenses, remove them.

© American Institute for Preventive Medicine

January 23, 2026
Address Anxiety 2

Healthylife® QuitWell™

Part 2

Anxiety is a feeling of dread, fear, or distress over a real or imagined threat to your mental or physical well-being. Smoking, chewing, or vaping may be a way that you have coped in the past with these feelings. At all stages of change, you can learn to address anxiety in healthy ways.

First, try to calm your body physically. Calming the physical body can make working through what is in your mind easier.

* Breathe deeply and evenly.

* Take a walk or get some other form of exercise.

* Take a long, warm bath or shower. Or, go for a swim.

* Listen to soothing music. Or, go somewhere quiet.

* Connect with people. Visit or call someone who will listen to you and support you.

* Drink a warm cup of decaf coffee or tea-avoid caffeine, which can make anxiety worse.

As you take a step back, use these tips to manage the thoughts that are causing your anxiety:

* Ask: is your thought based on facts?

* Identify what you are trying to do. Know your purpose.

* Consider many different outcomes and their effects.

* View the situation from many perspectives.

* Don’t assume a situation will have the same outcome as it did in the past.

* Have good evidence for a generalization before you make it.

* Avoid assuming one event caused another just because they happened at the same time.

You will likely feel calmer after you quit. Nicotine only makes you more nervous. Nicotine is a stimulant. After you get over the initial stress of quitting, you’ll find that without all that nicotine in your body, you feel calmer and more relaxed.

© American Institute for Preventive Medicine

January 23, 2026
Overcoming Hoarding Disorder

WELL-BEING

Many people have seen TV shows or articles about hoarding disorder. It’s a very real mental disorder that makes it hard for people to throw anything away.

What is hoarding?

When a person has hoarding disorder, things may pile up in their home. This can lead to fire hazards, pests and problems with a job and relationships. Symptoms of hoarding include:

* Not being able to throw anything away

* A strong emotional attachment to everyday household items

* Severe anxiety when trying to throw something away

* Feeling overwhelmed or embarrassed about all the things in their home

* Strong fears about running out of things

* Losing living space because of too many things

* Becoming isolated or losing relationships because of too many items in the house

How is hoarding treated?

The only proven treatment for hoarding disorder is cognitive behavioral therapy. CBT is a type of talk therapy. It helps a person learn how to change their thought patterns and reactions to situations.

Some people with hoarding disorder also get help in support groups. They can connect with others who understand and who are also trying to get better.

Getting help for hoarding disorder

If you think you may have a hoarding disorder, you can seek help from a mental health professional. You can start with your primary care physician.

You can also go to the National Institute of Mental Health (NIMH) resource page at:

www.nimh.nih.gov/health/find-help.

Sources: American Psychiatric Association, Anxiety and Depression Association of America, National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Warning Signs Of Mental Illness

WELL-BEING

Mental illness affects many people. It can include conditions like depression, anxiety and bipolar disorder. Many times, a person will show early signs of mental illness. This means they can get medical help before the condition becomes serious.

Changes in behavior

Sometimes a person’s actions or personality seems to change when they have a mental illness. Some signs include:

* Mood swings. Mood and attitude may shift back and forth from happy to sad or angry.

* Fear or feeling uneasy. A person may feel afraid, anxious or panicked about everyday things.

* Lack of interest. They may not want to do activities or be around people.

* Trouble with work performance or schoolwork.

Changes in thoughts

* Feeling out of control. They may be unable to manage daily tasks or stress.

* Clouded thinking. It may feel like they can’t concentrate on tasks or remember things.

* Feeling numb. They may have trouble feeling emotions about anything.

* Not being connected with reality. A person’s thoughts or actions may not be logical or make sense.

Physical changes

Mental illness can affect the body, too. Some changes to watch for include:

* Feeling very tired or sleeping much more than usual.

* Getting very little sleep or an inability to sleep.

* Eating much more than usual.

* Eating less than usual or not at all.

* Changes in senses like smell, touch or sight.

* Unexplained injuries, like repeated cuts or scratches. These can be signs of self-harm.

Get medical care

If you notice these signs in yourself, talk with your doctor. Mental illness is a real illness, and there are treatments available to help. Don’t be afraid or embarrassed to tell someone.

If these changes happen to a loved one, talk with them about getting medical care. Tell them you are here for them and want to help.

If you or a loved one has thoughts of suicide, seek emergency care or go to an emergency room.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Weighted Blankets – A Sleep Saver?

WELL-BEING

Weighted blankets have become popular – but do you need one?

Weighted blankets are designed to feel very heavy. They are usually filled with glass or plastic pellets that add weight. Some people believe the extra weight can feel like a hug. This may have a calming effect.

Before you invest in a weighted blanket, here’s what to know:

* No large studies say that weighted blankets have proven health benefits. But some smaller studies have found that they can help a person calm down when stressed. They may also help some people with insomnia and anxiety, according to the National Sleep Foundation.

* Weighted blankets come in different sizes and weights. You may wish to use one that weighs around 10 percent of your body weight.

* Never use a weighted blanket on a baby or toddler.

© American Institute for Preventive Medicine

January 23, 2026
Anxiety & Panic Attacks

Mental Health

Anxiety is a feeling of dread, fear, or distress. This can be from a real threat or one that exists in the mind.

A panic attack is a brief period of acute anxiety that comes on all of a sudden. It occurs when there is no real danger. It comes without warning.

Signs & Symptoms

* Rapid pulse and/or breathing rate. Racing or pounding heart.

* Dry mouth. Sweating. Trembling.

* Shortness of breath. Faintness.

* Numbness and tingling of the hands, feet, or other body part.

* Feeling of a “lump in the throat.”

* Stomach problems.

* Sleep problems.

Persons having a panic attack may rush to an emergency room. Why? They think they are having a heart attack. They feel like they are going crazy or going to die.

Persons who have repeated panic attacks begin to avoid places they link with past attacks. If the person had the panic attack in a grocery store and had to leave the store to feel safe, the person avoids going to the grocery store. This can lead to a phobia called agoraphobia.

Causes

Some anxiety is normal. It can alert you to seek safety from physical danger. Anxiety is not normal, though, when it overwhelms you and interferes with day-to-day life.

Anxiety can be a symptom of many conditions. These include:

* Having too much caffeine or a withdrawal reaction from nicotine, alcohol, caffeine, drugs, or medicines, such as sleeping pills.

* A side effect of some medicines.

* Low blood sugar.

* An overactive thyroid gland.

* Cushing’s Syndrome. With this, the glands above the kidneys called the adrenal glands, make too much of a hormone.

* A heart attack.

Anxiety can also be a symptom of an anxiety disorder. Examples are:

* Generalized anxiety disorder. With this, a person worries in excess about a variety of problems. This lasts for at least 6 months, even though there is little or nothing to cause the anxiety. The person has:

– A hard time relaxing and concentrating.

– Sleep problems.

– Physical complaints, such as fatigue, headaches, and sweating.

* Panic disorder. This can result when a person had 4 or more panic attacks in any 4 week period. It can also be present if the person has less than 4 panic attacks in 4 weeks, but fears having another one.

* Obsessive-compulsive disorder (OCD). With this, a person has persistent, involuntary thoughts or images (obsessions). The person also does ritualistic acts, such as washing the hands, according to certain self-imposed rules (compulsions).

* Posttraumatic stress disorder (PTSD).

* Social anxiety disorder. With this, a person is extremely anxious and self-conscious in everyday social situations. He or she has an intense fear of being watched and judged by others.

* Specific phobias. These are irrational and very strong fears of something, such as snakes or flying in an airplane.

Treatment

Self-care measures can deal with anxiety that is mild and/or that does not interfere with daily living.

Treatment also includes:

* Treating any medical condition which causes anxiety or panic attacks.

* Medication.

* Counseling.

* Self-help groups for anxiety disorders.

Questions to Ask

Self-Care / Prevention

* Look for the cause of the stress that results in anxiety. Deal with it. Use stress management techniques. Do deep breathing exercises. Meditate.

* Lessen your exposure to things that cause you distress.

* Talk about your fears and anxieties with someone you trust, such as a friend, partner, teacher, etc.

* Exercise regularly (e.g., 30 minutes to 1 hour, 5 times a week).

* Eat healthy foods. Eat at regular times. Don’t skip meals.

* If you are prone to low blood sugar episodes, eat 5 to 6 small meals per day instead of 3 larger ones. Avoid sweets on a regular basis, but carry a source of sugar with you at all times, such as a small can of orange juice. This will give you a quick source of sugar in the event that you get a low blood sugar reaction.

* Limit or avoid caffeine intake after noon.

* Avoid nicotine and alcohol.

* Avoid medicines that stimulate. Examples are over-the-counter diet pills and pills to keep you awake.

* Do some form of relaxation exercise daily. Examples are meditation and deep breathing.

* Plan your schedule for what you can handle both physically and mentally.

* Rehearse for planned events that have made you feel anxious in the past or that you think will cause anxiety. Imagine yourself feeling calm and in control during the event. Do this several times before it really occurs.

* Face the fear. Accept it, don’t fight it. (This may need outside help.)

* Be prepared to deal with symptoms of anxiety. For example, if you have hyperventilated in the past, carry a paper bag with you. If you do hyperventilate, cover your mouth and nose with the paper bag. Breathe into the paper bag slowly and rebreathe the air. Do this in and out at least 10 times. Remove the bag and breathe normally a few minutes. Repeat breathing in and out of the paper bag as needed.

* Help others. The positive feelings from this can help relieve some of your anxiety.

* Read self-help books on anxiety, panic attacks, etc.

Resources

Anxiety and Depression Assoication of America

www.adaa.org

Mental Health America (MHA)

800.969.6642

www.mentalhealthamerica.net

© American Institute for Preventive Medicine

January 23, 2026
Ways To Relieve Dental Anxiety

Dental & Mouth Concerns

If you dread going to the dentist, ask about anxiety-reducing techniques you can use to help stay calm and relaxed. Some effective strategies follow.

* Tell your dentist how you feel. Some dentists are trained in helping anxious patients overcome fear of dental procedures.

* Ask if you can listen to soothing music or relaxation CDs played on a stereo headset. Ask if the dentist offers a hand-held device that allows you to press a button to stop the dentist’s drill.

* If your dentist is skilled at hypnosis, consider being hypnotized.

* If your anxiety is more than you can handle, see a psychotherapist who specializes in treating dental anxiety and other phobias.

Have a routine cleaning and checkup every six months. Preventive care will minimize the need for more painful and lengthy treatment.

© American Institute for Preventive Medicine

January 23, 2026
Address Anxiety

Healthylife® Weigh

Part 6

Anxiety is a feeling of dread, fear, or distress over a real or imagined threat to your mental or physical well-being. Avoid eating as a way to cope with anxiety. Try the strategies listed below.

Strategy

* Take a long, warm bath or shower. Or, go for a swim.

* Focus on relaxing through exercise, soothing music, helping others, etc.

* Connect with people. Visit or call someone who will listen to you and support you.

* Drink a warm cup of decaf coffee or tea – avoid caffeine, which can make anxiety worse.

* Practice mindfulness and other relaxation techniques.

Wash, Peel & Chop Away Anxiety

Get your meal prep done and work away anxious feelings at the same time!

Gently wash fruits and vegetables. Chop foods slowly and evenly. Prepare all of the ingredients for a meal neatly before starting to cook.

Take your time to cook. Clean as you go, keeping your space tidy. Slowly wash and dry dishes by hand. Take breaks if you need to.

Other Causes of Anxiety

Anxiety could be a symptom of low blood sugar. Other symptoms of low blood sugar include shakiness, feeling faint, headache, rapid heartbeat, and sweating. In this case, you will need to have something to drink or eat, such as orange juice, a piece of hard candy, or crackers. Anxiety can also be a symptom of an anxiety disorder or other health condition. Check with your doctor if the symptoms above happen often.

Take a Step Back

Write down what you are anxious about. Step back and look at your concern from an outsider’s point of view. Imagine how others might handle these issues. You can also use this technique to look at your job or family duties. Ask yourself these questions:

* What can I expect of myself in this situation?

* Are my expectations realistic, given my abilities, strengths, and weaknesses?

* What do others expect of me?

* What ideas would others have for me? When you imagine how someone else might respond to a situation, you may come up with helpful ideas!

If you struggle to answer these questions, wait at least an hour or sleep on it. When you come back to this worry, you may see things in a different way and feel more ready to address the issue.

© American Institute for Preventive Medicine

January 23, 2026
Manage Stress

Healthylife® Weigh

Part 6

Use the tools presented earlier in this guide to manage stress.

* Be physically active.

* Dispute unhelpful thoughts.

* Create a healthy food environment. When stressed, it may be tough to avoid unhealthy food options that are within arm’s reach.

* Listen to music. Or, learn an instrument, write music or lyrics, or sing. These can all help you release tension.

Make a Laugh Manual

Create a notebook with funny cartoons, jokes, pictures, and other things that make you laugh. Cut and paste funny things from newspapers or magazines. Print funny things from the internet. Glue them to the pages in your notebook.

Look at your notebook when you need a tickle! Laughter is good medicine. Laughter:

* Releases endorphins. This helps you feel good and can relieve pain.

* Boosts your immune system, helping you fight infection and resist disease.

* Distracts you from a stressor. When you look at the stressor again, you may view it in a different way and be better prepared to tackle it.

A Sense of Awe

Awe is that feeling you get when you look at a beautiful landscape or colorful fireworks display. Feelings of awe can boost your problem-solving abilities and make you a more critical thinker.

Spend time in nature to get a regular dose of “awe” and a mental boost!

* Go to a park or walk along a trail.

* Sit outside to eat lunch.

* Look at nature photography or landscapes.

* Visit a lake, river, or other body of water.

© American Institute for Preventive Medicine

January 23, 2026