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Evidence-Based Strategies to Stop Panic Attacks and Regain Control

Quick Answer: When your heart races from anxiety, it’s your body’s fight-or-flight response activating—not a sign of danger. Anxiety is the most common cause of heart palpitations that aren’t related to a heart problem. Research shows that deep, slow belly breathing, grounding techniques like the “54321 game,” and finding a safe space can activate your parasympathetic nervous system to calm your racing heart within minutes.

Your chest tightens. Your heart pounds so hard you can feel it in your throat. Your hands start shaking, and you can’t catch your breath. In these terrifying moments, it feels like your body has betrayed you—but what’s actually happening is a protective response gone into overdrive.

Anxiety disorders promote the stress response, which influences the same brain systems that affect cardiovascular functions. Understanding this connection is the first step toward managing anxiety-induced heart palpitations effectively.

Understanding Anxiety-Induced Heart Palpitations

What Causes Your Heart to Race During Anxiety?

When the brain perceives a threat—whether physical, emotional, or imagined—it signals the adrenal glands to release stress hormones such as adrenaline and cortisol. These hormones prepare the body for action by heightening alertness, sharpening focus, and increasing heart rate.

This biological response is called the fight-or-flight response. While it’s designed to protect you from genuine danger, common stressors such as public speaking, running late, or receiving unexpected news can all activate a racing heart.

The Mind-Body Connection

A quickened heartbeat may be the first signal, followed by shallow breathing or a sense of panic. The more attention these sensations receive, the stronger they feel. Understanding this bidirectional loop is the first step toward calming it.

Your racing heart isn’t the problem—it’s your body’s response to perceived threat. Once you understand this, you can work with your nervous system instead of against it.

How Common Are Anxiety-Induced Heart Palpitations?

Two out of ten people visiting their family physician report experiencing palpitations—feeling their heartbeat in an unusual way. You’re not alone in this experience.

Anxiety disorders are the most common mental health condition in the U.S. They affect almost 1 in 5 people at some point. Among those with anxiety disorders, heart palpitations rank among the most frequently reported physical symptoms.

6 Evidence-Based Strategies to Calm a Racing Heart

1. Rule Out Medical Emergencies First

Before implementing calming techniques, ensure you’re not experiencing a cardiac emergency. According to the American Heart Association, top symptoms of a heart attack can come on suddenly or slowly: chest pain or pressure that radiates throughout your chest and upper body; discomfort or pain in other areas, such as one or both arms, the neck, jaw, back, or stomach.

When to seek immediate medical attention:

• Chest pain or pressure
• Pain radiating to arms, neck, jaw, or back
• Shortness of breath with chest discomfort
• Sudden lightheadedness or loss of consciousness
• Unexplained nausea or sweating

If symptoms occur frequently, worsen, or are accompanied by chest pain, dizziness, loss of consciousness or shortness of breath, this could be a sign of an irregular heart rhythm (arrhythmia), thyroid disorder or other underlying health condition.

If you’re uncertain, always err on the side of caution and seek medical evaluation.

2. Create a Sense of Physical Safety

Once you’ve ruled out a medical emergency, your next priority is signaling safety to your nervous system.

When you feel unsafe, your body enters a ‘fight or flight’ state. Feeling safe allows your physiological stress response to calm down, which stops the cycle of panic and anxiety.

Practical steps:

• Find a quiet, comfortable space (your bedroom, bathroom, or a private corner)
• Sit or lie down to reduce physical strain
• If in public, move to a less crowded area
• Remove yourself from overwhelming stimuli (loud noises, bright lights)

The simple act of positioning yourself in a safe environment sends powerful signals to your brain that the perceived threat has passed.

3. Accept Rather Than Resist Your Symptoms

Paradoxically, fighting your anxiety often makes it worse. The fear of your symptoms—sometimes called secondary anxiety—can become more overwhelming than the original trigger.

Why acceptance works: When you resist panic, you send your body the message that something is genuinely wrong, which amplifies the stress response. Acceptance interrupts this cycle.

How to practice acceptance:

• Acknowledge: “I’m experiencing anxiety right now”
• Remind yourself: “This is uncomfortable, but not dangerous”
• Recognize: “My body is protecting me, even though there’s no real threat”
• Trust: “This will pass, just like it always does”

The more attention these sensations receive, the stronger they feel. By accepting rather than catastrophizing, you reduce the emotional fuel that keeps anxiety burning.

4. Use Grounding Techniques to Anchor Yourself

Grounding techniques involve bringing your awareness back to the present moment by focusing on your senses. When your mind races with catastrophic thoughts about the future, grounding pulls you back to the here and now.

The 54321 Sensory Exercise:

This technique has become popular among therapists for its effectiveness in interrupting anxiety spirals.

• 5 things you can see: Look around and name five objects in detail (color, shape, texture)
• 4 things you can touch: Notice four sensations (the chair beneath you, your clothing, the temperature)
• 3 things you can hear: Identify three sounds (traffic, breathing, a clock ticking)
• 2 things you can smell: Find two scents (coffee, fresh air, or imagine pleasant smells)
• 1 thing you like about yourself: End with self-compassion

Why this works: It is hard to escalate anxiety when you are actively focused on the present moment. Your brain cannot simultaneously be fully present and catastrophize about the future.

Additional grounding techniques:

• Hold ice cubes and focus on the sensation
• Press your feet firmly into the ground
• Trace the outline of objects with your eyes
• Count backward from 100 by sevens

5. Activate Your Parasympathetic Nervous System Through Breathwork

Deep, slow belly breathing is one of the most powerful ways we can take control of our stress response and calm the autonomic nervous system.

The Science Behind Breathwork:

A Clinical Psychology Review analysis of 40 randomized controlled trials concluded that simply slowing down your inhales and exhales can help curb feelings of anxiety.

When you breathe slowly and deeply, you activate your vagus nerve, which signals your parasympathetic nervous system to override the fight-or-flight response.

Effective Breathing Techniques:

Box Breathing (4-4-4-4 method):

• Inhale through your nose for 4 counts
• Hold for 4 counts
• Exhale through your mouth for 4 counts
• Hold empty for 4 counts
• Repeat for 5-10 cycles

Extended Exhale Technique: Breathe in through your nose and count to 5, hold for 1-2 counts, and breathe out through your mouth and count to 5. Aim for no more than 8 breaths per minute.

Diaphragmatic (Belly) Breathing:

• Place one hand on your chest, one on your stomach
• Breathe deeply so your stomach hand rises more than your chest hand
• This ensures you’re engaging your diaphragm, not just shallow chest breathing

Pro tip: Deep, consistent breathing at a controlled pace tells your parasympathetic nervous system to relax the body.

6. Practice Patience While Symptoms Pass

Understanding the timeline of panic can reduce fear during episodes.

What to expect:

• Acute panic symptoms typically peak within 10 minutes
• Most panic attacks last between 5-20 minutes
• Full physiological recovery can take 20-30 minutes or longer

During the recovery phase:

• Your heart rate will gradually return to normal
• Muscle tension will release
• Breathing will deepen naturally
• Mental clarity will improve

Remember: Panic attacks always pass. They cannot last indefinitely because your body cannot maintain that level of physiological arousal.

Long-Term Strategies to Reduce Anxiety-Related Heart Palpitations

Lifestyle Modifications That Make a Difference

Regular Physical Activity: An active lifestyle can slash the risk of anxiety disorders by up to 60%, according to a Frontiers in Psychiatry study. Working out can also affect heart palpitations more directly, as it may improve how the nervous system and heart work together.

Recommended activities:

• Walking: Even small bouts of 10 to 15 minutes of physical activity can improve anxiety and depression symptoms, according to the Mayo Clinic
• Running or cycling for cardiovascular benefits
• Yoga and tai chi for the mind-body connection

Yoga and tai chi are especially effective as both are often considered forms of moving meditation. The focus on deep breathing and connecting mind and body can be useful, as people who experience anxiety tend to disconnect from their bodies.

Quality Sleep: Without enough quality sleep, the body becomes more reactive. Sleep deprivation raises cortisol, impairs emotion regulation, and can make the heartbeat feel irregular.

Sleep hygiene basics:

• Maintain consistent sleep and wake times
• Create a dark, cool sleeping environment
• Limit screen time 1-2 hours before bed
• Avoid caffeine after 2 PM

Nutrition for Nervous System Support: What you eat affects how your body handles stress. Nutrient-rich foods help restore balance. Magnesium, omega-3 fats, and stable blood sugar all support a more responsive nervous system.

Nutritional strategies:

• Increase magnesium-rich foods (leafy greens, nuts, seeds)
• Include omega-3 fatty acids (fatty fish, flaxseeds, walnuts)
• Stabilize blood sugar with balanced meals
• Stay hydrated throughout the day

If you are dehydrated, you set yourself up to get heart palpitations. Dehydration can make the heart beat faster and alter hormone and electrolyte levels, which can trigger more abnormal heartbeats.

Substances to Limit or Avoid

Caffeine: You rely on the caffeine in coffee or tea to rev you up, but too much can cause your heart to race or leave you jittery. Consuming up to 400 mg of caffeine daily (equal to about four cups of coffee) is generally considered safe, but pay attention to how caffeine makes you feel.

Alcohol: Annals of Internal Medicine research shows that even a single drink can up the odds for abnormal heart rhythm for several hours after imbibing.

Over-the-counter medications: Decongestants used to treat allergies or colds are among the top culprits because they can temporarily raise blood pressure and heart rate, potentially affecting heart rhythm.

Mind-Body Practices for Long-Term Relief

Mindfulness Meditation: Mindfulness meditation involves focusing your attention on the present moment without judgment. Regular mindfulness practice can help reduce anxiety and lower your heart rate over time.

Progressive Muscle Relaxation: The practice of tensing, then relaxing groups of muscles in the body has been shown to reduce anxiety levels and improve sleep quality significantly, according to a study published in Perspectives in Psychiatric Care.

Creative Expression: Participating in creative activities can lead to a significant reduction in stress, according to a Behavioral Sciences review.

When to Seek Professional Help

While occasional anxiety-related heart palpitations are regular, certain situations warrant professional evaluation.

Consult a healthcare provider if:

• Palpitations occur frequently or without clear triggers
• Symptoms interfere with daily functioning
• You experience severe chest pain or pressure
• Palpitations are accompanied by fainting or near-fainting
• You have a personal or family history of heart disease
• Anxiety significantly impacts your quality of life

Treatment Options

Psychotherapy: Cognitive behavioral therapy helps you identify automatic negative thoughts, understand why they aren’t rational, and come up with ways to limit destructive thoughts and reinforce positive ones.

Medication: Many people find relief by taking antidepressant medicines, including selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine (Prozac) and sertraline (Zoloft). These are especially useful for people who are also burdened by depression.

Integrated Approach: Very often, doctors recommend a dual approach combining psychotherapy and medication.

Understanding the Anxiety-Heart Health Connection

The connection between anxiety and heart health also travels in the other direction. A diagnosis of heart problems is likely to raise a person’s baseline anxiety. In addition, anxious people may also have adopted unhealthy habits (like smoking or overeating) that add to cardiac risk.

This bidirectional relationship highlights why addressing anxiety isn’t just about mental health—it’s about overall cardiovascular wellness.

Key Takeaways for Managing Anxiety-Induced Heart Racing

Immediate strategies:

1. Rule out cardiac emergencies first
2. Move to a safe, comfortable environment
3. Accept symptoms rather than fighting them
4. Use the 54321 grounding technique
5. Practice slow, deep breathing (8 breaths per minute or fewer)
6. Wait patiently—symptoms will pass

Long-term prevention:

• Exercise regularly (moderate activity 150 minutes weekly)
• Prioritize sleep (7-9 hours nightly)
• Limit caffeine and alcohol
• Practice daily stress management
• Stay hydrated
• Maintain balanced nutrition
• Consider therapy or counseling

Remember: With time and practice, the body can learn to interpret these signals with less urgency and more steadiness. Each time you successfully navigate an anxiety episode, you build resilience for the next one.

Your racing heart from anxiety is not a malfunction—it’s a protective response that’s activating when it doesn’t need to. With understanding, practice, and the right tools, you can retrain your nervous system to respond more appropriately to stress, reducing both the frequency and intensity of these episodes.

Frequently Asked Questions

Can anxiety really cause heart palpitations? Yes. Anxiety is the most common cause of heart palpitations that aren’t related to a heart problem. The stress response releases hormones that naturally increase heart rate.

How long do anxiety-related heart palpitations last? Acute symptoms typically peak within 10 minutes and resolve within 20-30 minutes, though full recovery may take longer.

When should I go to the emergency room? Seek immediate medical care if you experience chest pain, pain radiating to your arm or jaw, severe shortness of breath, or loss of consciousness.

Can I prevent anxiety-induced heart racing? Regular movement, restorative sleep, and supportive nutrition help reduce the frequency and intensity of anxiety responses. Long-term lifestyle changes are most effective for prevention.

Is it dangerous? Palpitations from anxiety aren’t harmful to your body, but they can create uncomfortable feelings. However, always rule out cardiac causes with a healthcare provider if symptoms are new or concerning.

Medical Disclaimer: This article is for informational purposes only and should not replace professional medical advice. If you experience concerning heart symptoms, consult a healthcare provider immediately.

The great basketball writer Jackie MacMullan recently stood at the front of a hotel ballroom in Tampa taking questions after collecting a career achievement award from the Association for Women in Sports Media.

I was in the audience that day. Initially, the questions focused on her early days in basketball as a reporter. But then someone brought up a series of stories MacMullan had written for ESPN last summer on NBA players’ mental health problems. MacMullan called it “probably the most important thing I’ve ever done,” and a nearly 10-minute discussion followed.

The package featured All-Stars Kevin Love and Paul Pierce, among others, discussing their struggles with depression and anxiety. Other big names backed out at the last minute, concerned about the stigma of mental illness and whether it might hurt their ability to land a good contract in free agency, a point MacMullan emphasized when we spoke after the session ended. She said a league source called the problem “rampant.”

It’s not just the NBA where athletes’ struggles with mental health are under scrutiny, either. As the director of the John Curley Center for Sports Journalism at Penn State University, I’ve noticed that mental health and sports is a topic gaining attention among athletes and the journalists who cover them.

Wanting to explore why it’s happening now and why it matters, I talked to some experts in the field.

Pro athletes are particularly susceptible

Listing every publicly known example of an athlete dealing with a mental health issue would be a tough task, but it’s clear that neither the particular sport nor an athlete’s gender makes someone immune.

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Michael Phelps – a swimmer with more medals than anyone in Olympic history – has spoken candidly for years about his struggles with depression. Longtime NFL receiver Brandon Marshall has gone public with his mental health issues, as has 2012 Olympic silver medalist in high jump Brigetta Barrett. Fox Sports has written about the frequency of eating disorders among female college athletes.

Experts I spoke with for this story pointed to a couple of reasons professional athletes are particularly susceptible to mental health issues.

Many “are high-achieving perfectionists,” said David Yukelson, the retired director of sports psychology services for Penn State Athletics and a past president of the Association for Applied Sports Psychology.

That’s great when it all comes together in victory or a terrific performance, but the toll of perfectionism can be tough when the results don’t match an athlete’s own expectations, Yukelson said.

Playing sports in the age of anxiety

The visibility of today’s elite athletes exacerbates the pressure.

Scott Goldman, president-elect of the Association for Applied Sport Psychology, told me it’s hard for fans to understand what it’s like to constantly be in the spotlight. He recalled watching a pro football player prepare to run onto the field and wonder aloud whether anyone else in the building had people howling at them when they went to work.

Add social media to the mix, and all the armchair experts that brings to any sports discussion. Earlier this year, NBA Commissioner Adam Silver told the MIT Sloan Sports Analytics Conference: “We are living in a time of anxiety. I think it’s a direct result of social media. A lot of players are unhappy.”

The NBA has responded to the problem with a series of initiatives designed to help players cultivate mental wellness. Beyond compassion, the efforts make business sense: Happier players lead to better-performing players, which leads to more wins.

Attention to mental health issues in sports also seems to be on the uptick in the United Kingdom, said Professor Matthew Smith, a historian at the University of Strathclyde in Glasgow. Smith, whose research focuses on medicine and mental health, has been tracking sports-mental health articles on the BBC for the last couple of years and noted the count recently topped 100 stories.

He highlighted the suicide of Wales national men’s soccer team manager Gary Speed in 2011 as a watershed moment that catalyzed the country’s awareness and that still makes headlines.

Fast forward to this May, when England’s Football Association revealed a campaign to show that “mental fitness is just as important as physical fitness,” with Prince William making the public announcement.

Takeaways for athletes and fans

Back in the United States, some wonder whether athletes are opening up about mental health issues because rates of such problems are rising among young adults, or if it’s simply become more acceptable to talk about the issue.

Yukelson said times certainly have changed from the 20th century, when athletes were expected to absorb every setback and insult on their own. There’s more support now. The Association for Applied Sport Psychology, a group for sport psychology consultants and professionals who work with athletes, coaches and nonsport performers, was founded only in 1985. It now has 2,200 members worldwide, according to Emily Schoenbaechler, the group’s certification and communications manager.

Goldman, meanwhile, compared the situation to not knowing you have a cockroach problem until you turn on a light. In other words, drawing attention to an issue makes more people aware it exists.

But it’s also true that nearly one in five American adults has a mental illness, according to the National Institute of Mental Health. That’s more than 46 million people.

Both Goldman and Yukelson noted that only good things can come from athletes opening up about the issue. The more athletes talk, the more fans might feel inspired to seek help on their own.

The National Alliance on Mental Illness lists talking openly about mental health as the first way to reduce stigma. And an early advocate for speaking out about players’ mental health, Metta World Peace – who changed his name from Ron Artest in 2011 – notes that when he first talked about his struggles, the media thought he was “crazy.” Now the default is to call for getting the athlete some help, he says.

It all points to changing attitudes in sports – and society.

Or as Phelps put it in a recent tweet, “getting help is a sign of strength, not weakness.”

Author

1. Joni Williams Splett, Associate Professor of School Psychology, University of Florida

Of all the challenges that threaten the well-being of America’s schoolchildren, one of the most serious and severe is the lack of school counselors and school psychologists. Despite the increased demand for their services, there’s simply not enough professionals in these fields to go around.

For instance, the American School Counselor Association recommends that there be one school counselor for every 250 students. However, in the 2021-22 school year – the most recent year for which data are available – the ratio of school counselors to students was one for every 408 students.

Similarly, the National Association of School Psychologists recommends one school psychologist for every 500 students. But the ratio of school psychologists to students stands at just one for every 1,127 students.

The Biden administration is well aware of the shortage and has taken action to close the gap.

For instance, in 2021, U.S. Surgeon General Vivek H. Murthy issued an advisory that calls for, among other things, expanding the mental health workforce in schools by using federal, state and local funds.

President Joe Biden released a Mental Health Strategy in 2022 that seeks to provide mental health care to more children. And in May 2023, the Biden administration announced US$286 million for 264 grantees to train and hire school mental health professionals – a move that grantees say will enable them to prepare more than 14,000 new mental health professionals for America’s schools. That’s a significant number, but schools would need to hire more than five times that amount to meet recommended ratios.

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As a professor of school psychology – and as a recipient of one of those grants – I also know that as important as it is to train more school counselors and school psychologists, increasing their numbers alone is not enough to change the course of the rising mental health needs among America’s children and youth. That is, doubling staffing of mental health professionals in schools doesn’t guarantee they will be used effectively or appropriately. Without accompanying changes to school systems and priorities, I fear the mental health needs among our youth will continue to accelerate, as it did during the pandemic.

To address this challenge, I see three areas where schools need to revamp the way they meet students’ mental health needs.

1. Free up school counselors and school psychologists

Research, including my own, shows that school-based mental health professionals are overwhelmed with job duties that are outside the scope of supporting students’ mental health. For instance, school counselors also serve as the testing coordinators in most schools.

School psychologists report being overloaded with evaluations to determine if students are eligible for special education services. About one-third of those responding to a recent membership survey of the National Association of School Psychologists indicated they don’t provide mental health interventions and services at all.

These school counselors and school psychologists report that about 25% to 50% of their day is consumed with paperwork and other miscellaneous duties. Constantly working outside their areas of expertise and desired practice is leading to burnout that leads many to leave the field.

To alleviate the situation, schools could search for ways to shift tasks that don’t require specialized knowledge, such as test coordination and certain types of paper work, to staff with less extensive and expensive training.

This would allow current school mental health practitioners – and the additional 14,000 the Biden administration hopes to bring into the field – to engage in the wider range of services their students need. This could be a way to better align their practice with the recommendations of their professional associations and potentially lead to more job satisfaction and less burnout.

2. Make time for mental health in schools

In my work with school districts across the Southeast, mental health professionals are being hired but then restricted to working with kids only during the student’s lunchtime or certain classes, such as art, music or physical education. Although I don’t advocate for children missing class, I also don’t think it’s a good idea for children to work on self-regulation strategies or investigate negative belief patterns while eating a hot dog or missing their favorite extracurricular. It also limits the number of students any one professional can support during a school day.

Some schools around the world have extended the school day. Some in the U.S. have moved to a year-round schedule with positive effects, such as improved achievement scores for students from low-income and minority backgrounds. Perhaps by rethinking the school day and the school year, more school time could be made for mental health professionals to take a holistic approach to all the areas a child may need instruction and support.

3. Prioritize prevention

Prioritizing prevention includes promoting a positive school climate and teaching healthy habits for maintaining one’s mental well-being to all youth. A positive school climate – including social, emotional and physical safety, respectful behavior, an emphasis on learning, and social connectedness with peers and teachers – is shown to reduce risky behaviors and aggression. It also increases positive mental health outcomes and academic success.

Teaching life skills, like being aware of one’s own and other people’s emotions, what’s causing the emotions, how to manage them in healthy ways and where to seek help, has also been shown to prevent the development and escalation of mental illness among children and youth.

There are evidence-based curricula that schools can use to teach and reinforce these skills. For example, Positive Action is designed to teach pre-K-to-12th grade students how their thoughts, feelings and behaviors are related. It is taught in classrooms by teachers for about 15 minutes, three to four days each week, for an entire school year.

There is evidence of large to moderate effects of Positive Action in elementary schools on student mental health, behavior and academic achievement. If these prevention strategies were prioritized in policy and funding, I believe America’s schools and school mental health professionals would be better positioned to more systematically address the unrelenting rise of children’s mental health needs.

Joni Williams Splett, Associate Professor of School Psychology, University of Florida

Should you happen to have visited a major city in the past 10 or 20 years, you might have noticed a health trend: yoga. The thousands-year-old Indian spiritual practice made its way into gyms, universities and even religious centres worldwide. New yoga centres seem to pop up weekly, advertising new yoga styles and making new health claims. Interestingly enough, yoga is not just perceived as a recreational activity but mainly as a way to increase and maintain health: national surveys show that about 31 million U.S. adults (more than 13% of the population) have used yoga for health reasons.

Yoga has been shown in clinical trials to improve pain by stretching muscles and aligning posture, to lower blood pressure by rebalancing the autonomous nervous system and to reduce inflammation by regulating chronic stress. In recent times, yoga is more and more perceived not only as a way to reduce stress and increase physical fitness but also to overcome mental suffering. This should not really come as a surprise: already about 2000 years ago the Indian sage Patanjali, the “grandfather” of modern yoga, defined yoga as the “control of the fluctuations of the mind”. And “fluctuations of the mind”, rumination or uncontrollable thoughts are cardinal symptoms of several mental disorders.

This potential of yoga to control unwanted mind wandering has hit the big time when Hillary Clinton reported how “alternate nostril breathing”, a classical yogic breathing technique, helped her to heal from her election loss – and from giving up her lifelong dream of becoming president of the USA. However, beyond gossip and anecdotal evidence, there are hard scientific facts and clear mechanisms by which yoga might help with mental symptoms:

Trauma-related symptoms

Post-traumatic stress disorder (PTSD) is a major public health problem affecting up to 6% of the world population. PTSD results from substantial traumatic experiences and is thus far more common among veterans, survivors of wars or natural disasters, and victims of violence. The syndrome is characterized by re-experiencing, avoidance and arousal. PTSD is associated with a brain structure called the amygdala which connects the memory of certain experiences with emotions – in the case of PTSD the amygdala is overactivated and thereby constantly produces the aforementioned symptoms.

By reducing stress, yoga can increase parasympathic activity, this is the relaxation response, and could thereby directly reduce amygdala activity. This seems to be mainly driven by yogic breathing such as alternate nostril breathing. From a psychological viewpoint, PTSD is characterized by the paradox that patients feel anxious about the future although the traumatic event lies in the past. This is mainly driven by an overgeneralization of past experiences and negative appraisal of own actions, negative reactions by other people and life prospects.

Yoga involves aspects of mindfulness, this is a non-judgmental open attention to and acknowledgment of even unpleasant emotions or memories. This can increase emotion regulation rather than avoidance. The mindful awareness of the transitory nature of one’s momentary physical, sensory, and emotional experience during yoga practice is thought to lead to a change in self-appraisal, thereby reducing PTSD symptoms.

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In line with these thoughts and theories, clinical trials have shown that yoga actually can reduce symptoms of PTSD: studies from North and South America and Australia have recruited veterans and other people with traumatic experiences and randomly allocated them to yoga interventions lasting weeks to months or to control groups which were not treated at all or received rather unspecific health counseling. In a meta-analysis of these studies, my colleagues and I demonstrate that those participants who practiced yoga experienced a much stronger and clinically relevant reduction in their symptoms – even if the yoga style was not specifically designed for participants with PTSD.

Fear and anxiety

Other studies have targeted anxiety disorders. Anxiety is a normal response to specific situations or events. Without anxiety, mankind would surely not have survived. However, excessive fear or anxiety may be indicative of an anxiety disorder. In generalized anxiety disorder (GAD) for example, elevated levels of anxiety, which are associated with concerns about health, relationships, work, and financial issues, lead to a wide variety of physical symptoms and behavioral changes. In the U.S., more than 4% of the population have been estimated to suffer from GAD alone.

Excessive anxiety also has implications for long-term health, with somatic symptoms of anxiety, such as palpitations and irregular heartbeat, being associated with an increased risk of cardiovascular disease. Interestingly, treating anxiety is one of the main reasons people give for practicing yoga. Again, mindfulness seems to play a key role here: patients with GAD have been shown to be less “mindful” than the general population, indicating that mindful body work, breathing and meditation can help here – perhaps by “controlling the fluctuations of the mind”? Interestingly, anxiety disorders are more prevalent among patients with breathing disorders such as asthma or chronic obstructive pulmonary disease and breathing retraining has been an essential part of many cognitive behavior therapy approaches for anxiety disorders.

Not surprisingly, yogic breathing is often seen as the main part of yoga when it comes to treating mental disorders, not the well-known yoga postures. The effects of yoga have been researched for a number of anxiety disorders, including GAD or phobia. We have analyzed these studies in a further meta-analysis. While the results are positive, most studies are quite old and do not fulfil the requirements of modern science, so replications are urgently needed. What yoga clearly does is relieving symptoms of anxiety in healthy individuals – be it diffuse everyday fear, examination anxiety or performance anxiety in musicians.

It remains unclear whether alternate nostril breathing alone can really ameliorate mental suffering. What is clear is that yoga can help with trauma-related symptoms and anxiety, and that breathing exercises are a main mechanism by which it does so. Needless to say that patients with mental disorders should not try yoga on their own but only after consulting their psychiatrist and psychotherapist. For minor everyday anxiety, simple yogic breathing techniques might be worth a try as a self-care strategy.

Holger Cramer, PhD, is professor (full) for research in complementary medicine at the University Hospital Tübingen, Germany, and scientific director of the Robert Bosch Center for Integrative Medicine and Health at Bosch Health Campus, Stuttgart.

Taking care of your mind is just as important as taking care of your body. Unfortunately, you may sometimes forget about your mental health.

After all, it’s evident if you visit the gym instead of watching TV or eat salmon for dinner rather than fried chicken. How you treat your mind is usually less visible and more difficult to track.

To stay on top of things, it helps to develop easy habits that fit into your usual routines. That way, smart choices become more automatic. Use these tips to help you get started.

Taking Care of Yourself

Slow down

Multitasking increases your stress levels and can actually damage your brain. When you find yourself rushing around, take a deep breath. Figure out your priorities and eliminate unnecessary commitments.

Shift your attention

Do you dwell on disappointment
ts and overlook the positive events that happen each day? Start a gratitude journal to remind you of the things that you’re thankful for.

Listen to music

Your favorite songs can lift your spirits and give you more energy. Put together playlists for working out and doing household chores.

Spend time outdoors

Bask in the sunshine. If you’re working at home, bring your laptop out on the patio. Go camping or take a picnic to the beach on weekends.

Monitor media consumption

Disturbing news can weigh you down, and comparing yourself to others.

Reading that book can make you feel like you’re missing out. Search for inspirational content and set limits on screen time.

Continue learning

Stimulate your brain. Read books and take online courses. Talk with others about their careers and hobbies. Ask lots of questions.

Stay active

Physical exercise benefits your mind and body. Any routine you enjoy will help.

Rest and relax

Sleep deprivation and chronic stress can interfere with your mood and cognitive abilities.

Aim for 8 hours of sleep each night and take refreshing breaks throughout the day. Take time to reflect in solitude or enjoy soothing hobbies.

Value yourself

Love and accept yourself for who you are. Treat yourself with kindness and compassion.

Build your confidence by setting goals and working towards them.

For a quick assessment of your mental well-being, check out the TheraConnect Mental Health Quiz.

Connecting with Others:

Show appreciation

Strengthen your relationships by letting others know that they’re important to you.

Pay attention to what your friends and loved ones have to say.

Remember their birthdays and send gifts and cards for no special occasion.

Gather together

Online communications work well as a supplement rather than a substitute for face-to-face interactions.

Socialize offline with family dinners and standing dates with friends.

Practice forgiveness

Let go of grudges and resentments. Encourage reconciliation and healing.

Share a laugh

Humor relieves anxiety and depression and can even serve as a natural painkiller. Tell funny stories about your personal life and pass along your favorite video clips starring pets and babies.

Set boundaries

Make a conscious decision about how you want others to treat you and what kind of behavior you find acceptable.

This might include your expectations about privacy, communication, physical boundaries, and so on.

Then clearly let others know your wishes.

Give generously

You’ll feel a warm glow when you help someone in need.

Some research suggests that the mental health benefits are most substantial when you know the recipient. Donate to charities and remember your loved ones, too.

Develop your own mental health routines based on your personal needs and preferences. Nurturing your mind will help you enjoy a happier, more meaningful life.

Stress is an unavoidable aspect of existence, a natural reaction of our bodies and minds when encountering challenges or threats. It represents how we respond to stressors, ranging from daily tasks such as a demanding job and family pressures to significant life events like the loss of a loved one or receiving a new diagnosis.

Experiencing stress triggers the “fight or flight” response, a sophisticated physiological process led by the hypothalamic-pituitary-adrenal (HPA) axis. This response releases stress hormones like cortisol, adrenaline, and noradrenaline, preparing your body to act swiftly by elevating your heart rate, accelerating your breathing, and tensing your muscles.

In the short term, this stress response can be advantageous, aiding you in handling immediate threats and challenges.

However, when stress becomes chronic, it can severely affect your mental and physical health. Chronic stress may cause issues such as anxiety, depression, headaches, sleep disturbances, and cardiovascular diseases, including high blood pressure and heart disease. It can also weaken your immune system, affect digestive health, and compromise your overall well-being, highlighting the importance of effective stress management.

Feeling overwhelmed by stress is more common than many believe. The American Psychological Association notes that a significant portion of individuals report experiencing at least one symptom of stress monthly. In our fast-moving world, filled with continuous and overwhelming stressors, it’s vital to develop techniques for managing stress.

This article aims to help you identify the sources and symptoms of stress, offer practical strategies for stress management, and suggest ways to build a resilient mindset, empowering you to take control of your life and health.

Identifying Sources and Symptoms of Stress

Common Causes of Stress

Stress can arise from a wide array of sources, and understanding these can be essential in managing and mitigating its effects. One of the most prevalent causes of stress is related to employment. This includes being unhappy in your job, having a heavy workload or too much responsibility, working long hours, and dealing with poor management or unclear expectations.

Financial stress is another significant factor, with concerns about money, retirement savings, college tuition, and housing costs being common stressors for many people. According to the American Psychological Association, 72% of adults reported being stressed about money.

Personal and family-related issues also play a substantial role. These can include relationship problems, whether romantic or platonic, bereavement, illness or injury, and even significant life changes such as moving home, getting married, or becoming a parent. Events like divorce, job loss, and health scares can also be major stressors.

Social and environmental factors should not be overlooked. Living through stressful community-wide, national, or global events, experiencing discrimination or abuse, and dealing with everyday tasks like household chores or commuting in heavy traffic can all contribute to stress levels.

Physical and Emotional Symptoms

The symptoms of stress can manifest in both physical and emotional ways. Physically, chronic stress can lead to headaches, trouble sleeping or oversleeping, muscle pain or tension, digestive issues, and changes in sex drive. It can also result in high blood pressure, which is a significant risk factor for cardiovascular diseases like coronary heart disease.

Emotionally, stress can cause a range of symptoms including moodiness, anxiety, restlessness, lack of motivation, irritability, and feelings of sadness or depression. People under chronic stress may experience panic attacks, constant worrying, and a general feeling of being under constant pressure. These emotional symptoms can often lead to behaviors such as overeating, smoking, or substance abuse as coping mechanisms.

Additionally, stress can affect your daily functioning, leading to withdrawal from family and friends, and impacting your ability to perform tasks effectively. Recognizing these symptoms is important because if left unchecked, they can escalate into more severe mental health issues such as post-traumatic stress disorder (PTSD) or other anxiety disorders.

Practical Strategies for Stress Management

Time Management Techniques

Effective time management is an important strategy for reducing stress. When you feel overwhelmed by multiple tasks and deadlines, it can exacerbate your stress levels. To manage your time better, start by prioritizing your tasks.

Create to-do lists and set clear goals for what needs to be accomplished. Focus on the most important tasks first and break them down into manageable chunks.

This approach helps you regain control over your schedule and reduces the feeling of being overwhelmed. Another key aspect of time management is learning to say “no” to requests that would create excessive stress in your life. Set limits appropriately and delegate tasks when possible.

Using time management tools and apps can also help you organize your calendar, to-do lists, and tasks more efficiently. Additionally, adopting a “work smarter, not harder” approach can be beneficial. This involves prioritizing your work, concentrating on the tasks that will make a real difference, and leaving less important tasks to last.

Accept that you cannot do everything, and it’s okay to focus on what is truly essential.

Mindfulness and Relaxation Practices

Mindfulness and relaxation practices are powerful tools for managing stress. Guided meditation, for example, can help you find centered relaxation and distract you from the stresses of daily life. There are numerous guided meditations available online that can guide you through even just a few minutes of relaxation.

Deep breathing techniques are also highly effective. Deep breathing can reduce the activation of your sympathetic nervous system, which is responsible for the “fight or flight” response. Techniques such as inhaling for a count of five seconds, holding for two seconds, and exhaling for a count of five seconds can help activate your parasympathetic nervous system, promoting rest and relaxation.

Other relaxation techniques include progressive muscle relaxation, yoga, and engaging in hobbies like painting, reading, or listening to music. These activities can provide a sense of calm and rejuvenation, even if practiced for just a few minutes a day.

Seeking Professional Help

Sometimes, despite your best efforts, stress can become too much to handle alone. Seeking professional help is a sign of strength, not weakness. Talking to a therapist or counselor can provide invaluable emotional relief and help you develop healthier coping mechanisms.

Cognitive behavioral therapy (CBT), for instance, can help you change negative thought patterns and manage stress more effectively. In addition to individual therapy, group therapy and support groups can offer a sense of community and shared understanding. Many universities and workplaces also provide mental health resources, such as counseling services, that can be extremely beneficial.

For those who prefer more structured approaches, biofeedback therapy can be an option. Biofeedback involves using sensors to monitor your body’s response to stress and teaching you how to control these responses through relaxation techniques.

Cultivating a Resilient Mindset

Building Emotional Strength

Building emotional strength is a cornerstone of cultivating a resilient mindset. This involves several key strategies that help you navigate life’s challenges more effectively. One of the most important aspects is acknowledging and accepting your emotions. Rather than suppressing or hiding your feelings, it is essential to recognize and understand them.

This process, often referred to as “feel, don’t hide,” allows you to confront your emotions head-on and release them in a healthy manner, preventing the buildup of chronic stress, anxiety, or depression.

Practicing mindfulness is another powerful tool for building emotional strength. Mindfulness techniques such as deep breathing and meditation help you remain grounded and focused on the present moment, reducing the impact of external stressors. These practices soothe the amygdala, leading to a decrease in cortisol levels and a subsequent reduction in stress.

By centering yourself in the moment, you enhance your ability to manage negative emotions and think more clearly, thereby building your resilience against future adversities.

Cognitive Behavioral Therapy (CBT) is also highly effective in building emotional strength. CBT involves identifying negative thought patterns and actively working to replace them with more constructive beliefs. For example, reframing a thought from “I can’t handle this” to “I can cope with this challenge by breaking it down into smaller tasks” can significantly improve your ability to navigate life’s ups and downs more effectively.

Additionally, maintaining a positive outlook is vital. Practicing gratitude and identifying the silver lining in difficult situations can shift your focus from what’s wrong to what’s right in your life. This optimism helps foster an environment where resilience thrives, making it easier to navigate through adversity.

Maintaining Healthy Relationships

Maintaining healthy relationships is another critical component of cultivating a resilient mindset. Having a supportive network of family, friends, work colleagues, and community members can provide a sense of belonging and self-worth.

These relationships act as a buffer against stress, making you more resistant to its negative effects. Research has shown that strong social connections can help you cope better with life’s challenges and reduce the risk of mental health conditions such as anxiety and depression.

Community support is essential for building resilience. Being part of a community or support group can provide emotional support, practical help, and a sense of connection.

This support system can help you feel less isolated and more empowered to face challenges. Moreover, having people who believe in you and your abilities can boost your self-confidence and motivation to overcome obstacles.

Finally, self-compassion plays a significant role in maintaining healthy relationships and building resilience. Treating yourself with kindness, especially during setbacks, helps create a stronger emotional buffer. Self-compassion involves acknowledging your suffering, flaws, and mistakes, and choosing to love yourself regardless.

This practice enhances your ability to return to a state of balance and well-being after facing adversity.

Conclusion: Taking Control of Your Stress

In conclusion, managing stress is a multifaceted process that requires a combination of understanding, strategy, and action. By identifying the sources and symptoms of stress, you can take the first steps towards mitigating its effects.

Implementing time management techniques, practicing mindfulness and relaxation, and seeking professional help when needed are all essential strategies for maintaining your mental and physical health. Building emotional strength and maintaining healthy relationships further enhances your resilience against stress. Remember, taking control of your stress is not a one-time achievement but an ongoing process.

By integrating these strategies into your daily life, you can reduce the negative impacts of stress and improve your overall well-being. Take the first step today, and commit to a healthier, more balanced life.

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Stress is a factor in high blood pressure.

High blood pressure (BP) is a common, chronic condition where the force of the blood against your artery walls is consistently too high. Over time, this extra force damages the artery walls, leading to severe health complications.

I. What the Numbers Mean

Blood pressure is measured by two numbers:

1. Systolic Pressure (Top Number): Measures the pressure in your arteries when your heart beats.
2. Diastolic Pressure (Bottom Number): Measures the pressure in your arteries when your heart rests between beats.

II. The Dangers of Uncontrolled Hypertension

Because hypertension often causes no symptoms, it can quietly damage your body for years. Uncontrolled high blood pressure is a major risk factor for:

• Heart Attack and Stroke: Damage to the arteries causes them to narrow, harden (atherosclerosis), and become more likely to clot.
• Kidney Disease: High pressure damages the small blood vessels in the kidneys, making it harder for them to filter waste from the blood.
• Heart Failure: High pressure forces the heart to work harder to pump blood, causing the heart muscle to thicken and weaken over time.
• Vision Loss: Damaged blood vessels in the eyes can cause retinopathy.

III. Key Lifestyle Management Strategies

While medication may be necessary, lifestyle changes are the cornerstone of hypertension management and prevention.

1. Dietary Modifications (The DASH Diet)

The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to lower blood pressure.

2. Regular Physical Activity

Regular exercise strengthens your heart, allowing it to pump more blood with less effort, which lowers the pressure on your arteries.

• Aerobic Exercise: Aim for 150 minutes of moderate-intensity activity per week (e.g., brisk walking, jogging, cycling, swimming).
• Strength Training: Incorporate resistance exercise at least two days a week, as it improves overall cardiovascular health and helps manage weight.

3. Weight Management

Losing even a small amount of weight (5–10 pounds) can significantly reduce blood pressure. Excess weight increases blood volume and forces the heart to work harder.

4. Stress and Sleep

Chronic stress triggers the release of hormones (like cortisol and adrenaline) that temporarily increase heart rate and narrow blood vessels.

• Stress Reduction: Practice relaxation techniques like deep breathing, meditation, or yoga.
• Sleep: Aim for 7–9 hours of quality sleep per night. Poor sleep quality is directly linked to higher blood pressure.

IV. The Importance of Monitoring

If you have been diagnosed with hypertension, regular home monitoring is vital.

1. Get a reliable cuff: Use an automatic cuff that goes around your upper arm (these are generally more accurate than wrist cuffs).
2. Measure correctly: Sit quietly for five minutes before measuring. Rest your arm on a table so the cuff is at heart level. Take two or three readings a few minutes apart.
3. Track results: Keep a log of your readings and bring it to all your doctor appointments.

Disclaimer: This information is for educational purposes only. Always consult a qualified healthcare professional regarding any medical conditions or before making significant changes to your diet, exercise, or medication regimen.

Dealing with a narcissistic or toxic family member can be one of the most emotionally draining experiences a person faces. Unlike a coworker or acquaintance, you can’t simply cut ties easily when the individual is your parent, sibling, or close relative. Narcissistic family dynamics are often marked by manipulation, gaslighting, boundary violations, and cycles of love and rejection. Learning how to recognize these behaviors and protect your mental health is essential. Research shows that narcissistic traits are strongly linked to self-centeredness, lack of empathy, and control-seeking behaviors (Campbell & Foster, 2007).

Recognizing Narcissistic Family Dynamics

1. Constant Criticism or Control
   A narcissistic family member often undermines your confidence, offering harsh criticism under the guise of “helping.” They may also attempt to control your choices, from career to relationships.
2. Gaslighting and Denial
   Gaslighting—making you question your memory, perceptions, or feelings—is a hallmark of narcissistic behavior (Stern, 2018). A toxic relative might deny things they said or twist events to make you feel unstable.
3. Favoritism and Triangulation
   Narcissists may create competition among siblings or relatives, using favoritism and comparison to stir jealousy and maintain control (Brown, 2016).
4. Emotional Rollercoasters
   You may feel loved and appreciated one moment, then rejected or ignored the next. This inconsistency keeps you emotionally hooked, always seeking approval.

Why It’s Harder With Family?

Family ties make boundaries more complicated. Many people feel guilt or an obligation to maintain relationships, even when they are unhealthy. Research on family systems shows that toxic dynamics can shape self-esteem and identity well into adulthood (Bowen, 1978). Breaking free from these patterns requires both mindfulness and intentional boundary setting.

Strategies for Protecting Your Mental Health

1. Set and Enforce Boundaries

Boundaries are not punishments—they’re protections. Communicate clearly:

• “I’m not comfortable discussing that.”
• “If you raise your voice, I’m leaving the conversation.”

Even if the narcissist ignores or pushes back against your limits, consistently holding your ground reinforces your self-respect.

2. Use the Grey Rock Technique

This strategy involves becoming emotionally unreactive. Instead of defending yourself or arguing, keep responses brief and neutral. By refusing to feed into their manipulation, you minimize their control (Stosny, 2013).

3. Detach Emotionally

Recognize that their behavior says more about them than about you. Adopting an observer mindset—where you notice patterns without internalizing blame—helps protect your emotional energy (Ronningstam, 2016).

4. Limit Contact (If Possible)

If interactions are consistently damaging, consider reducing the time you spend with them. In extreme cases, “low contact” or “no contact” may be necessary for healing.

5. Prioritize Self-Care

Counterbalance the negativity by investing in self-care practices: meditation, journaling, therapy, or time with supportive friends. Research shows that mindfulness improves resilience and emotional regulation in stressful relationships (Keng, Smoski, & Robins, 2011).

6. Seek Support

Talking with a therapist or joining a support group can help you validate your experiences and develop coping strategies. A neutral, professional perspective can also reduce feelings of guilt or obligation.

When Guilt Gets in the Way?

One of the hardest aspects of dealing with a toxic family member is guilt. Narcissistic relatives often weaponize family loyalty to keep you tied to unhealthy dynamics. Remember: protecting your mental health is not selfish—it’s necessary.

A useful affirmation is: “I can love my family while also loving myself enough to create boundaries.”

Conclusion

Dealing with a narcissist or toxic family member is challenging, but not impossible. By recognizing the signs of manipulation, setting firm boundaries, and practicing self-care, you can protect your well-being. Family ties do not require you to sacrifice your mental health. As Dr. Ramani Durvasula, a psychologist who specializes in narcissism, often reminds her clients: “Radical acceptance of who they are sets you free to live your life.”

Protecting yourself does not mean you don’t care about your family—it means you also care about your own peace, healing, and future.

References

• American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.).
• Bowen, M. (1978). Family Therapy in Clinical Practice.
• Brown, N. W. (2016). Children of the Self-Absorbed: A Grown-Up’s Guide to Getting Over Narcissistic Parents.
• Campbell, W. K., & Foster, J. D. (2007). The narcissistic self: Background, an extended agency model, and ongoing controversies. The Self, 115–138.
• Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056.
• Ronningstam, E. (2016). Pathological narcissism and narcissistic personality disorder in DSM-5. Personality Disorders, 7(3), 203–210.
• Stern, R. (2018). The Gaslight Effect: How to Spot and Survive the Hidden Manipulation Others Use to Control Your Life.
• Stosny, S. (2013). Living and Loving After Betrayal.

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– a clinical psychologist explains why it’s worth the effort

The percentage of Americans seeking mental health treatment nearly doubled between 2004 and 2022, with almost a quarter of the population reporting that they saw a mental health care professional in 2022.

This surge in help-seeking has many potential explanations. The pandemic, along with other external stressors, led to unprecedentedly high rates of anxiety and depression across all age groups.

Yet the majority of Americans with a mental health condition are not receiving adequate treatment or any treatment at all.

People who are pondering getting help face a lot of decisions with little information about how to navigate the system available to them.

As a licensed clinical psychologist and director of clinical training for a clinical psychology program at the University of Montana in Missoula, I spend a lot of time thinking about how to increase folks’ access to treatment. I also field a lot of practical questions that people have about the process.

It’s a difficult landscape to navigate, particularly when there is a nationwide shortage of mental health care providers.

Recognizing when to seek help

Mental health conditions – technically diagnoses or disorders – are defined by either feeling distress or experiencing impairment in one or more areas of your life.

If you seek out mental health treatment, a diagnosis is often required for you to receive services. You should seek out professional advice as a first step. Clinicians make diagnostic determinations based on the Diagnostic and Statistical Manual of Mental Disorders, currently in a revised, fifth edition. Finding adequate mental health care amid a nationwide shortage of mental health professionals is tricky, but not impossible.

Getting a diagnosis

Mental health practitioners include, but are not limited to, psychologists, social workers, counselors, psychiatric nurse practitioners, and psychiatrists. Many people start with a referral to one of these providers through their primary care provider.

There are clear differences between these professions in terms of training and scope of practice, but all require licensure. The best way to check if a practitioner’s license is valid or if they have had misconduct actions is to do a search for your jurisdiction, the profession (such as psychiatrist), plus “license lookup” or “license verification” to be directed to your state’s official licensure site.

The training of mental health professionals is vastly different within this broad category. Psychiatrists, psychiatric nurse practitioners, and some psychologists (in states that allow it) are trained in prescribing medications for mental health conditions. Counselors and social workers typically hold a master’s degree that is focused on understanding human well-being, methods of psychotherapy, and providing treatment. Psychologists typically hold a doctorate degree and have additional, specialized training in psychological assessment, research, and supervision.

The right specialist for you might be determined by your specific needs, such as an assessment or medication, but pragmatic issues are often key factors.

Paying for therapy

If you are one of the 92.1% of Americans who are fortunate to have health insurance, by law you should receive coverage for therapy that is comparable to what you would receive for medical or surgical procedures. However, mental health care is still difficult to access in many parts of the U.S.

Exact coverage may depend on your deductible, whether the therapist is in- or out-of-network, and the therapist’s rates. Ethical guidelines for all of these professions dictate that a therapist should let you know about their rates, expected course of treatment, and your rights as a client as soon as possible in the therapy process. Not all therapists accept Medicare or Medicaid, unfortunately; these plans often reimburse providers at lower rates than private insurance companies.

Often, the number of sessions that are covered by insurance is determined by your diagnosis. Your therapist should always be able to tell you the diagnosis that you have and what they have submitted to your insurance company. It’s important to know that many mental health care providers are limited in the types of insurance that they take, if they do so at all. Check with your health care plan to see your exact coverage for mental health services, including more complex situations such as inpatient hospitalization or long-term treatment.

Many communities have excellent school-based health centers for youth and certified community behavioral health centers for all ages. These useful resources often provide “one-stop shopping” for health care and can sometimes provide therapy services on a sliding fee scale. The first community health centers in the U.S. launched nearly 60 years ago and still provide crucial medical services, including mental health care.

What to expect in a session

The exact type of therapy you receive depends on several factors: your diagnosis, your therapist’s specialized training, your goals for treatment, and your preferences.

Research indicates that certain treatments are particularly effective for some specific diagnoses. Pay attention to what treatment specialty your therapist provides: Some offer specific approaches such as cognitive behavioral therapy, psychodynamic psychotherapy, or dialectical behavior therapy.

Regardless of the specific type of therapy you receive, you can expect to be asked a lot of questions about your thoughts, behaviors, and feelings. Information about your past challenges and successes can help to clarify the goals for treatment. Knowing when you started feeling distressed, how it’s affecting your life, and what you would like to be different are all important in helping your therapist to formulate a treatment plan.

Some of the things that you talk about in therapy are likely to be painful or difficult, and it’s not uncommon for you to sometimes feel worse in therapy than you felt before. This is because a lot of people have pushed away emotionally challenging aspects of their lives before coming to therapy. Coming to terms with these experiences by sharing them with your therapist is most often beneficial.

Using medication alongside conventional therapy

Medication and psychotherapy are often used in combination with one another. If the person prescribing your medication and your therapist are two different people, you’ll be asked to sign a release of information for each of them so that they can coordinate your treatment.

For example, you may meet with a psychiatrist just a few times each year, but a weekly therapy session may give your therapist insight into how you are responding to medication on a more timely basis.

Certain conditions may particularly benefit from the combination of therapy and medications. For instance, major depression, obsessive-compulsive disorder (OCD), and panic disorder often have better outcomes with combined treatment. Sometimes, the steps that people need to take in order for therapy to be effective, such as gradually confronting feared situations for those with OCD, are more approachable for people who are also taking effective medication.

Research has long established that having one mental health diagnosis increases the risk of having another one; for example, people who have attention-deficit/hyperactivity disorder, or ADHD, are frequently also diagnosed with other conditions such as anxiety, depression and substance use disorder. Situations where people have more than one diagnosis may also be best treated through a combination of psychotherapy and pharmacotherapy.

Finding the right fit

Several research studies have indicated that the quality of the therapy relationship based on the client’s feeling of connectedness is an important factor in treatment outcome.

If you don’t feel that there’s a great match between what you need and what your therapist is offering, you should keep looking for a better fit.

According to the World Health Organization (WHO), more women are affected by depression than men. This pattern is seen in countries around the world, including the United States.

Cross-national and cross-cultural studies have indicated that the prevalence of depression among women is higher at any given time than among men. This pattern does not seem to have many exceptions.

Why is that? Biological differences between men and women, like hormones, explain part of it. These are examples of sex differences. But social factors between men and women (gender differences) may play a bigger role. For instance, women, in general, experience more stress than men, and research has shown that social stress is a main cause of depression.

But new research that I’ve conducted with my colleague Maryam Moghani Lankarani suggests that men might be more vulnerable to depression caused by stressful events.

Why are More Women Depressed than Men?

Researchers have defined stress as any major change to the status quo (existing balance) that may potentially cause mental or emotional strain or tension. These stressful life events can include marriage, divorce, separation, marital reconciliation, personal injury or illness, dismissal from work, or retirement.

Men are more likely to have depressive episodes following work difficulties, divorce, and separation. Women, on the other hand, are more sensitive to conflict, serious illnesses, or death happening in their close social network. In fact, research suggests that most of the stressful events that cause depression among women are related to their close social network, such as romantic and marital relationships, child-rearing, and parenting.

Research suggests that compared to men, women tend to ruminate (the technical term for “overthinking”) more about stressors and have negative thoughts that cause depression. And at least one study suggests that this explains the gender difference in the prevalence of depression. Rumination can make stress worse, and unfortunately, it is more common among women.

These findings suggest that psychosocial causes of depression may be at least partially gender-specific, and that these disparities are rooted in different life conditions – social inequalities – that men and women experience. And, in general, women tend to experience greater social inequality and social stress, and therefore depression, than men.

The gender gap in depression is largest in countries with the highest gender inequalities. Gender difference in the burden of depression is highest in the countries where women and men differ more in access to resources and social equity.

And that, oddly, might explain why men might be more susceptible to the depression-inducing effects of stress. They aren’t as used to dealing with it.

Men are more vulnerable to the effects of stress over time

In new research, my colleague Maryam Moghani Lankarani and I found that stressful life events are more likely to predict depression in men than in women.

In fact, men are more susceptible to the depression-inducing effects of each additional stressor over long-term periods.

We looked at data from a nationally representative study that examined how psychological factors affect the physical and mental health of individuals over time.

We studied the effects of stressful life events that men and women reported at the beginning of the study on their rates of depression 25 years later. We found that the effect of each life stressor on the risk of clinical depression was 50 percent stronger for men than for women.

These findings correspond with a study we published in late 2015 that showed white men may be most vulnerable to the effect of stress on depression, possibly because they have a lower exposure to stress compared to any other demographic group.

It’s possible that cumulative exposure to stress may build resilience or habituation to stressors. In other words, people who cope with stress all the time can get used to it.

So the social group exposed to the lowest stressors (living the most privileged life) may at the same time be most vulnerable to each additional stressor. They have not learned to cope with stress as effectively as those who experience it more.

This is potentially the cost of living an easier, and therefore, less stressful life.

Men who experience depression may not seek care

Men may also be vulnerable to the effects of stress because they may perceive depression as a weakness. They may also define talking about emotion and seeking help for an emotional problem, such as depression, as a weakness. This is especially the case in developing countries where traditional gender roles are more strongly endorsed.

These beliefs strongly shape the behaviors of men who are in need of mental health care, and make men vulnerable when stress and emotional problems happen. All these result in men ignoring depression when it develops, and avoiding care when needed, not to look weak.

This also partially explains why more men with depression kill themselves (particularly white men) than women with depression.

Gender influences our risk of depression in various ways. It determines our risk of exposure to adversity. It changes our vulnerability to stress. And it can also determine what resources we’ll be able to access to cope with stress or depression.