Do you Suffer from Health Anxiety?

Health Anxiety Explained

Health anxiety, also known as illness anxiety disorder, is a condition characterized by excessive worry and fear about one's health, even in the absence of any real physical illness or symptoms. It is a type of anxiety disorder that can significantly impact an individual's quality of life and lead to numerous physical and psychological symptoms.

People with health anxiety may constantly monitor their bodies for signs of illness, repeatedly visit doctors or medical professionals, and seek reassurance from family and friends. They may also engage in excessive cleaning, avoiding contact with others, and making drastic lifestyle changes to prevent illness.

The prevalence rate of health anxiety is estimated to be around 4-5% of the general population, with women being more likely to develop the disorder than men. Health anxiety can occur at any age, but it is most commonly diagnosed in middle age.

Other names commonly used to refer to health anxiety include hypochondria, illness phobia, and somatic symptom disorder. While the term hypochondria was previously used to describe this disorder, it has fallen out of favor in recent years due to its negative connotations and lack of accuracy.

In the context of the COVID-19 pandemic, it is natural for people to experience some level of anxiety about their health. However, it is unclear whether health anxiety as a diagnosable disorder has increased or decreased during the pandemic. Some individuals may have developed health anxiety as a result of the pandemic, while others who already had the disorder may have experienced worsening symptoms.

It is essential to seek professional help if you are experiencing symptoms of health anxiety. Treatment options may include therapy, medication, and self-help strategies, such as relaxation techniques and stress management. With appropriate treatment, individuals with health anxiety can learn to manage their symptoms and improve their quality of life.

Five Practical Tips to Cope with Health Anxiety

Living with health anxiety can be challenging, but it's important to know that there are ways to cope with the disorder. Here are five strategies that may help individuals manage their symptoms and improve their quality of life:

1. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can be helpful in managing health anxiety. Activities such as yoga, meditation, and deep breathing exercises can help to reduce stress levels and promote relaxation. By practicing these techniques regularly, individuals can learn to become more aware of their thoughts and emotions, and develop skills to manage them more effectively.

2. Limit Exposure to Health-Related Information

While it's important to stay informed about health-related issues, individuals with health anxiety may need to limit their exposure to health-related information. Constantly checking for symptoms, reading about illnesses online, or watching news reports about health outbreaks can exacerbate anxiety levels. Set a specific time to check for health-related information, and try to limit exposure to it outside of that time.

3. Seek Support from a Mental Health Professional

A mental health professional can provide valuable support and guidance for individuals with health anxiety. Therapy, such as cognitive-behavioral therapy (CBT), can help individuals to identify and challenge negative thought patterns and beliefs, and develop coping strategies to manage symptoms. Additionally, a therapist can provide a safe space for individuals to express their concerns and work towards recovery.

4. Engage in Healthy Habits

Healthy habits, such as exercise, healthy eating, and getting enough sleep, can help to reduce anxiety levels and improve overall health. Exercise releases endorphins, which can improve mood and reduce stress levels. A healthy diet can provide the body with the necessary nutrients to function optimally, while getting enough sleep can promote physical and mental well-being.

5. Stay Connected with Family and Friends

Social support can be beneficial for individuals with health anxiety. Connecting with family and friends can provide a sense of comfort and reassurance during times of stress. Additionally, engaging in social activities can help to distract from anxiety symptoms and promote relaxation.

6. Bonus Tip: Use professional resources

There are clinicians who have established best practices with self help guides. One workbook that some of my clients find helpful is with the Health Anxiety Workbook, which provides a practical guide on how to support one’s experience with health anxiety.

Health anxiety can be a challenging condition to manage, but there are ways to cope with symptoms. Practicing mindfulness and relaxation techniques, limiting exposure to health-related information, seeking support from a mental health professional, engaging in healthy habits, and staying connected with family and friends can all be effective strategies for managing health anxiety.

Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients with health anxiety. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with complex medical problems as well as health anxiety. To book a free consultation, click here.

Five Stressful Jobs in the Tech Industry and What You Can Do to Alleviate Stress

Defining Stress and How It Differs From Anxiety

Stress is a natural response of the body to a challenging situation or demand, whether it is physical, mental or emotional. When we are faced with stress, the body releases stress hormones like cortisol and adrenaline, which prepare the body for the "fight or flight" response. Stress can be beneficial in some situations, such as when it helps us to meet a deadline or perform well under pressure. However, when stress becomes chronic or overwhelming, it can have negative effects on our health, including mental health issues like depression and anxiety.

Anxiety, on the other hand, is a psychological disorder characterized by excessive worry, fear, and apprehension about everyday situations. Unlike stress, anxiety is often not related to a specific external trigger, and can persist for long periods of time. While some level of anxiety is normal and can be helpful in preparing us for potential danger, excessive anxiety can interfere with our daily lives and lead to physical and mental health issues. While stress and anxiety share some similarities in terms of their effects on the body, anxiety is generally considered to be a more serious and chronic condition.

Five Prominent Jobs in the Tech Industry: High Obligation, High Stress

The tech industry is known for its fast-paced and innovative nature. The following occupations are prestigious though can be considered stressful and here’s why:

1. Software Engineer - Software engineers are responsible for designing and developing software applications. They often work long hours and face tight deadlines, leading to high levels of stress. Additionally, software engineers are expected to stay up-to-date with the latest technologies, which can add to their workload.

2. IT Manager - IT managers are responsible for overseeing an organization's technology infrastructure, including networks, hardware, and software. They must balance the needs of their organization with the constraints of their budget, which can be a source of stress. Additionally, IT managers must stay up-to-date with rapidly changing technologies and ensure that their team is trained to implement them.

3. Cybersecurity Analyst - Cybersecurity analysts are responsible for protecting an organization's information systems from cyber threats. They must constantly monitor for potential breaches and vulnerabilities, which can be mentally taxing. Additionally, cybersecurity analysts must stay up-to-date with the latest threats and security technologies, which can require ongoing training and education.

4. Technical Support Specialist - Technical support specialists are responsible for helping customers troubleshoot technical issues with hardware and software. They often work in high-pressure environments where they must resolve issues quickly and efficiently. Additionally, technical support specialists must deal with frustrated or irate customers, which can be emotionally taxing.

5. Data Scientist - Data scientists are responsible for analyzing complex data sets to extract insights and inform business decisions. They often work with large amounts of data and must constantly learn new technologies and analytical techniques. Additionally, data scientists must effectively communicate their findings to stakeholders, which can be stressful if their work is not well-received.

Now you may be reading through this list and feeling discouraged, but that is not the point of this blog. Rather, there is another concept resiliency, that we will visit in tomorrow’s blog. The good news is resiliency can actually significantly reduce stress levels and the relationship of how one experiences stress and actually have improved outcomes in coping with stress then at baseline. So while these jobs come with their fair share of stressors, I want to give you some tools in order to embrace that these professions are also highly rewarding.

Five Tips to Combat Stress

1. Take Breaks - One of the most important things that tech workers can do to alleviate stress is to take breaks throughout the day. Taking a short walk, stretching, or simply stepping away from the computer can help to reduce stress and improve focus. Experts recommend taking a 5-10 minute break for every hour of work.

2. Practice Mindfulness - Mindfulness is the practice of being fully present in the moment and can help to reduce stress and improve mental clarity. Tech workers can practice mindfulness by taking a few minutes each day to focus on their breath and bring their attention to the present moment. There are also several mindfulness apps available that can guide users through meditation exercises.

3. Get Moving - Exercise is a great way to reduce stress and improve overall health. Tech workers can incorporate physical activity into their day by taking the stairs instead of the elevator, going for a walk during lunch, or participating in a yoga class after work.

4. Stay Hydrated - Dehydration can lead to headaches, fatigue, and other symptoms that can increase stress levels. Tech workers should make sure to drink plenty of water throughout the day to stay hydrated and alert.

5. Connect with Others - Social support is important for managing stress and improving mental health. Tech workers can connect with others by joining a networking group or attending a company-sponsored event. Even taking a few minutes to chat with a colleague can help to reduce stress and improve mood.

By incorporating these tips into their daily routine, tech workers can help to alleviate stress and improve their overall well-being. Remember, it's important to prioritize self-care and take care of yourself in order to perform at your best in the workplace.

When the Pressure Becomes More than Stress

Remember that stress is a natural process and phenomenon. Some stress is helpful and can get us through the presentation, meet our deadlines, or hold ourselves accountable to the relationships we value in life. But what happens when stress is unchecked? Symptoms of an anxiety disorder can occur.

Anxiety is a psychological disorder characterized by excessive worry, fear, and apprehension about everyday situations. Unlike stress, anxiety is often not related to a specific external trigger, and can persist for long periods of time. While some level of anxiety is normal and can be helpful in preparing us for potential danger, excessive anxiety can interfere with our daily lives and lead to physical and mental health issues. While stress and anxiety share some similarities in terms of their effects on the body, anxiety is generally considered to be a more serious and chronic condition. In the case you begin to experience some of these symptoms, it may make sense to seek support from a psychiatrist, psychiatric nurse practitioner, or psychotherapist.

This blog was supported by the following resources:

1. https://builtin.com/data-science/data-scientist-stress

2. https://www.businessnewsdaily.com/11120-most-stressful-tech-jobs.html

3. https://www.computerworld.com/article/2528400/most-stressful-jobs-in-it.html

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573024/

5. https://www.businessinsider.com.au/5-ways-to-manage-stress-in-a-tech-job-2015-4?r=US&IR=T

6. https://www.forbes.com/sites/brentgleeson/2018/09/26/how-to-stay-mentally-fit-when-working-in-tech/?sh=5c3a0a7c5f07

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.

What is a Tech Recession, and Effects on Mood and Functioning

The term "tech recession" is being tossed around more frequently these days. It refers to a period of stagnation or decline in the technology industry, which is often considered the driving force behind economic growth in the modern world. With recent events such as the COVID-19 pandemic and ongoing supply chain disruptions, some people are wondering if we are currently experiencing a tech recession. In this blog post, we'll examine this question and explore some of the factors that could be influencing the state of the tech industry while also considering the effects of a recession on mental health.

First, it's important to define what we mean by the term "tech recession." In general, a recession is defined as a period of economic decline characterized by a reduction in gross domestic product (GDP), employment, and income. A tech recession specifically refers to a downturn in the technology sector, which includes everything from hardware and software development to e-commerce and social media platforms.

So, are we currently in a tech recession? The answer is somewhat ambiguous. On one hand, there have been some signs of a slowdown in the tech industry. For example, in 2020, global technology spending declined by 1.1% due to the pandemic. Additionally, some tech companies have reported weaker-than-expected earnings in recent quarters, which could be a sign of broader economic challenges.

However, there are also many factors that suggest the tech industry is still thriving. For one, demand for technology products and services has remained high throughout the pandemic, as people have increasingly relied on digital tools to work, communicate, and shop from home. In fact, some segments of the tech industry have actually seen significant growth in the past year, such as cloud computing and cybersecurity.

Another factor that suggests the tech industry is still going strong is the significant amount of investment pouring into the sector. In 2020, global venture capital funding for tech startups reached a record high of $300 billion, indicating that investors are still bullish on the future of tech innovation.

If we are in a tech recession, what effects will it have on well-being? An economic recession can have a profound effect on the mental health of individuals, including depression. During a recession, many people experience job loss, financial difficulties, and increased stress levels. These factors can lead to feelings of hopelessness, helplessness, and worthlessness, which are all symptoms of depression.

Depression Rates

Research shows that the rate of depression increases during economic recessions. A recent systematic review found economic recessions are associated with an increase the rate of depression among individuals who lost their jobs. The studies found found that the risk of depression was higher among individuals who experienced long-term unemployment during a recession.

Effects on Anxiety

The economic recession can also cause anxiety, which is a feeling of worry or unease about the future. During a recession, people may worry about job security, paying bills, and providing for their families. These worries can lead to increased levels of anxiety, which can have a negative impact on mental health.

Research shows that the rate of anxiety increases during economic recessions. A study conducted during the 2008 economic recession found that the rate of anxiety increased by 40% among individuals who lost their jobs. Similarly, another study found that the risk of anxiety was higher among individuals who experienced long-term unemployment during a recession.

Overall Mood:

The economic recession can have an overall negative impact on mood. During a recession, people may experience a range of emotions, including fear, anger, and frustration. These emotions can lead to feelings of sadness and low mood.

Research shows that the rate of overall mood disturbances increases during economic recessions. A study conducted during the 2008 economic recession found that the rate of overall mood disturbances increased by 33% among individuals who lost their jobs. Similarly, another study found that the risk of overall mood disturbances was higher among individuals who experienced long-term unemployment during a recession.

Key points:

The economic recession can have a profound effect on mental health, particularly on depression, anxiety, and overall mood. During a recession, individuals may experience job loss, financial difficulties, and increased stress levels, which can lead to feelings of hopelessness, helplessness, and worthlessness. It is essential to seek support from mental health professionals during these difficult times to help manage the negative impact of a recession on mental health. Additionally, seeking support from loved ones, engaging in self-care activities, and staying connected to the community can also help alleviate the negative effects of a recession on mental health.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with insomnia, panic disorder, depression, and mood disorder. Book a complimentary consultation today here.