Deborah L. Horan, LCSW-C
(301) 325-3051
dlhoran@dccounseling.com
Nancy C. Markoe, LCSW-C
(202) 494-6840
nmarkoe@dccounseling.com
Self Talk | Anxiety | Stress Busters | Are You Depressed? | Depression Checklist | Resources
Coming Soon!
Anxiety is hardwired into all of our brains. It is part of the body's "fight or flight" response. This prepares us to act quickly in the face of danger. It is a normal response to situations of uncertainty, trouble or feeling unprepared. However, if common everyday events bring on severe and persistent anxiety or panic that interferes with life, you may have an anxiety disorder.
What's the Difference?
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Normal Anxiety |
Anxiety Disorder |
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Occasional worry about circumstantial events, such as an exam or break-up, that may leave you upset |
Constant, chronic and unsubstantiated worry that causes significant distress, disturbs your social life and interferes with classes and work |
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Embarrassment or self-consciousness in the face of uncomfortable social situations |
Avoidance of common social situations for fear of being judged, embarrassed or humiliated |
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Random case of "nerves" or jitters, dizziness and/or sweating over an important event like an exam or oral presentation |
Repeated, random panic attacks or persistent worry/anticipation of another panic attack and feelings of terror or impending doom |
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Realistic fear of a threatening object, place or situation |
Irrational fear or avoidance of an object, place or situation that poses little or no threat of danger |
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Wanting to be sure that you are healthy and living in a safe, hazard-free environment |
Performing uncontrollable, repetitive actions, such as washing your hands repeatedly or checking things over and over |
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Anxiety, sadness or difficulty sleeping immediately following a traumatic event |
Ongoing and recurring nightmares, flashbacks or emotional numbing relating to a traumatic event in your life that occurred several months or years ago |
Stress Busters
Whether you have normal anxiety or an anxiety disorder, these strategies will help you cope:
Exercise. Physical activity helps your body and mind. Go to the gym. Take a jog. Go for a walk. Do yoga. Play Frisbee. Just get moving!
Eat a balanced diet. Don't skip meals. Try to eat from all of the food groups, and try to stay away from caffeine (minimize soda or coffee). Caffeine can trigger anxiety and panic attacks.
Limit alcohol and stay away from illegal drugs. Alcohol and drugs aggravate anxiety and can also cause panic attacks.
Get involved. Being active in the community creates a support network and gives you a break from your everyday stress.
Do your BEST instead of trying to be PERFECT. We all know perfection isn't possible, so be proud of however close you get.
Take a time out. Take a deep breath and count to 10. Stepping back from the problem lets you clear your head. Do yoga. Meditate. Get a massage. Learn relaxation techniques. Listen to music.
Put things in perspective. Think about your situation. Ask yourself whether it's really as bad as you think it is or if you could be blowing it out of proportion.
Talk to someone. Don't let things bottle up to the verge of explosion. Reach out to your roommate, boyfriend, girlfriend or counselor if you're feeling low.
Find out what triggers your anxiety. Take notes or write in a journal when you're feeling anxious or stressed, and then look for patterns.
Depression is characterized a depressed mood or a loss of interest or pleasure in daily activities consistently for at least a 2 week period. This mood must represent a change from a person's normal mood. Social, occupational, educational or other important functioning must also be negatively affected by the change in mood. Symptoms may include some or all of the following:
- Depressed mood most of the day, nearly every day (e.g., feeling sad or empty). In children and adolescents, this may be characterized as an irritable mood.
- Significantly decreased interest or pleasure in all, or almost all, activities most of the day, nearly every day
- Significant weight loss when not dieting or weight gain or decrease or increase in appetite nearly every day.
- Difficultly sleeping or sleeping too much nearly every day
- Feeling agitated nearly every day
- Fatigue or loss of energy nearly every day
- Feelings of worthlessness or excessive or inappropriate guilt nearly every day
- Diminished ability to think or concentrate, or indecisiveness, nearly every day
- Recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation without a specific plan, or a suicide attempt or a specific plan for committing suicide.
These resources are not intended to replace assessment and treatment by a qualified mental health professional. If you are at risk of harm to yourself, please call 911 or go to the nearest emergency room.
American Psychiatric Association
1000 Wilson Boulevard, Suite 1825
Arlington, VA 22209-3901
Toll-free: (888) 35-PSYCH (357-7924)
Phone: (703) 907-7300
http://www.psych.org
American Psychological Association
750 First Street, NE
Washington, DC 20002-4242
Toll-free: (800) 374-2721
Phone: (202) 336-5500
http://www.apa.org
Center for Mental Health Services (CMHS) Knowledge Exchange Network (KEN)
P.O. Box 42490
Washington, DC 20015
Toll-free: (800) 789-2647
http://www.mentalhealth.org
National Alliance for the Mentally Ill
Colonial Place Three
2107 Wilson Boulevard, Suite 300
Arlington, VA 22201-3042
Toll-free: (800) 950-NAMI (950-6264)
Phone: (703) 524-7600
http://www.nami.org
National Institute of Mental Health (NIMH),
Public Inquiries
6001 Executive Boulevard, Suite 8184, MSC 9663
Bethesda, MD 20892-9663
Phone: (301) 443-4513
http://www.nimh.nih.gov
National Mental Health Association
2001 North Beauregard Street, 12th Floor
Alexandria, VA 22311
Toll-free: (800) 969-NMHA (969-6642)
http://www.nmha.org
Substance Abuse and Mental Health Services Administration (SAMHSA)
US Department of Health and Human Services
5600 Fishers Lane
Rockville, MD 20857
Phone: (301) 443-8956
http://www.samhsa.gov
Postpartum depression
Depression After Delivery, Inc. (DAD)
91 East Somerset Street
Raritan, NJ 08869
Toll-free: (800) 944-4PPD (944-4773)
http://www.depressionafterdelivery.com
Postpartum Support International
Postpartum Resource Center of New York, Inc.
109 Udall Road
West Islip, NY 11795
Phone: (631) 422-2255
http://www.postpartum.net