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In a study conducted by the National Center for Complementary and Integrative Health, between the years 2002-2012, approximately 18 million Americans practiced meditation. Mindfulness and meditation are common practices used to ground us and gain perspective on our lives. When we practice mindfulness, we practice being aware of our present moment. Through meditation, we learn to develop a more heightened sense of sight, smell, touch, taste, and sound, leading us to appreciate each moment. We tune in to others and feel more compassion - ultimately for ourselves, others, and then the world. These forms of practice bring into light a very important term, “present-awareness”. Present-awareness is the notion of being fully alive and aware at any given moment, because at that moment, that is all that we have. Staying present helps us to appreciate our experiences and explore our senses more in-depth. Here are some ways in which you can practice present-awareness:

“Normal is an illusion. What is normal for the spider is chaos for the fly.”

Paula had her first panic attack 5 months ago. She was at school preparing for a health science presentation and suddenly felt a wave of fear come over her. The entire room started spinning and she felt like vomiting. Paula felt dizzy, breathless, hot, and felt like she was going crazy. She called her partner to help relax her, but the event shook her pretty bad. Paula had another intense panic attack about 2 weeks later, and she feels like they have been getting worse each time. She is afraid of having another panic attack, so she has been refraining from any of the extracurricular activities that she used to participate in. Paula is also scared to speak to her boss at work because she is afraid of having another panic attack. A person who suffers from surprising panic attacks and is afraid of having them is considered as having a panic disorder.  According to the Anxiety and Depression Association of America, approximately 2-3% of Americans suffer from a panic disorder, and it most often occurs in women. Panic disorders are a form of anxiety disorder and can significantly impact daily life – from neglecting work responsibilities, to several doctor visits, to avoiding situations where the person may fear they will have a panic attack. Panic disorder may occur with depression, anxiety disorders, irritable bowel syndrome, asthma, or substance abuse. This can be very challenging for someone, especially if they have not been diagnosed yet. When someone has a panic attack, their heart pounds, they feel like they can’t breathe, and the person may even feel like they are dying or going crazy. Panic attacks are so intense because they are often unexpected and leave the person feeling debilitated. A person has a panic disorder if they experience frequent panic attacks for no apparent reason, if they worry a lot about having another panic attack, and if they are behaving differently because of the panic attacks – such as missing out on fun activities. Many people are afraid of seeking help for their panic attacks because they are afraid of stigma or being told that nothing is wrong. However, there are so many tools to help someone who suffers from this. Psychotherapy is a fantastic way to learn relaxation and imagery techniques. Discussing your irrational fears with your therapist could help you learn more about yourself and what you can do to possibly prevent panic attacks. Cognitive behavioral therapy (CBT) is another excellent tool used to treat panic disorders. This method will help you restructure your thinking to more positive, realistic thought scripts. If you suffer from a panic disorder, know that help is available to you. Speak with a doctor today to learn more about your options.

We all find ourselves afraid of something – heights, snakes, planes, etc. But many of us experience a deeper side of fear – phobias. A phobia is defined as an irrational fear, an anxiety disorder in which the individual has relentless dread of a situation, living creature, place, or thing. Individuals who have a phobia go to great lengths to avoid the very thing they are most afraid of, which often detracts from enjoying everyday life experiences. A recent study believes they have found a way to cure phobias. A study in A Journal of Psychiatric Neuroscience and Therapeutics examined three groups of people who suffer from arachnophobia, a fear of spiders, with 45 subjects total. One group was shown a tarantula in a glass jar for two minutes, and then given a beta-blocker call propranolol that is typically used by patients for performance anxiety. Another group was shown the same thing but was given a placebo, and the third group was given propranolol by itself without being shown the spider, just to make sure that the drug itself could not decrease the effects of their phobia. Soeter and Kindt examined all three groups the same day, three months later, and then a year later after the initial experiment happened. They found that the groups that received the placebo and only the drug by itself did not see any decrease in their feelings of anxiety. However, the group that was shown the spider and took the medication saw significant differences. Many could hold the tarantula that same day, and their fear of spiders did not return even a year later when the researchers check on them. The reason this could work is because norepinephrine, a chemical and neurotransmitter within the brain that enhances our learning, is blocked when a person consumes the propranolol. In blocking this, memory is disrupted in the brain, a process known as reconsolidation. A person with a phobia has an emotional association to it, and the anxiety they experience reactivates their fear and causes them to panic. Taking the propranolol helps them to create new associations with the phobia, thus reducing their anxiety about it altogether. Research is still being conducted on this medication and to see if it continues to show positive effects on individuals with phobias. If you experience a phobia, speak with your doctor to learn more about ways of reducing your anxiety so that you can continue to a happier, healthier way of living.

Whether we like it or not, change is inevitable. From the time we are born, we are constantly changing, growing, learning. When we are younger, these changes don’t seem so scary because we are excited to try new things; we are ready to become adults and venture out into the world. But suddenly as we get older, we feel that we have grown all that we can. We try to hold onto who we are and what we have; we try to remain in our comfort zone because change could mean that we might fail, that things could go wrong, and that unknowing feeling is just too much for us. As scary as we let change seem to be, it’s imperative that we learn to accept it -even better if we can learn to love it. Harvard psychologist Dan Gilbert further confirms this truth by stating, “We all know we will change. But we think fundamentally the people we’ve become…. will remain relatively stable in the future. And in that, we’re wrong.” To deny change is to try and deny the inevitable, which will make things even harder for us because we are resisting the very thing that will happen anyways. Ada Calhoun discusses this regarding marriage, as she explained earlier this year for the New York Times that she has essentially had 3 marriages with her husband, what she claims to be their “partying 20s, child-centric 30s and home-owning 40s”. Contributor Chrissy Scivicque explains change in the workplace as constant, because businesses are ever-growing and mergers, acquisitions, etc. are always taking place. Change is in everything – even in recovery. Alcohol Rehab notes that those entering recovery must be willing to accept the unknown – to gain courage and change their old habits into healthier, more positive ones. When we take the leap towards bettering ourselves, change must happen. There are many plausible reasons why change is good:

With several popular fast-food options today like McDonald's, Wendy’s, Taco Bell, Burger King and more, obtaining quick, relatively inexpensive food is more attainable now than ever. While many find the convenience of these restaurants alluding, fast food isn’t always the best (and healthiest) option. One Green Planet, a website aimed at growing a compassionate and eco-conscious generation, breaks down several components of fast food that are both unhealthy and factor into addiction:

“Addiction begins with the hope that something “out there” can instantly fill up the emptiness inside.” According to a study conducted by the Substance Abuse and Mental Health Services Administration (2014), approximately 43.8 million people ages 18 and older experience some form of mental illness. Of those, approximately 7.9 million people suffer from a mental disorder and a substance abuse disorder, also known as a co-occurring disorder. According to the Foundations Recovery Network, an organization that assists individuals with several addictions and mental illness, the following are the most common co-occurring disorders:

“We cannot solve our problems with the same thinking we used when we created them.” – Albert Einstein Problems surround us every day – from small problems, such as managing an angry customer at work, to larger issues, such as managing a family dispute or dealing with a debilitating mental illness. No matter the size, problems are unavoidable and the best way to get through them, is to break them down. Here, we provide several techniques for solving your problems:

Cognitive behavioral therapy, or CBT, is a technique used in therapy to help people change negative habits of thinking into more positive, productive ones. Beck Institute for Cognitive Behavioral Therapy states that the way individuals perceive a situation is more closely connected to their reaction than to the situation itself. CBT has been used for many issues, including anxiety, depression, addiction, and other mental illnesses. Individuals who practice CBT can learn alternative ways of thinking and reacting to stressful and unwanted situations. Dr. Alice Boyes, researcher and writer for Psychology Today offers several practices that you can do at home to begin working on CBT:

When it comes to cocaine and heroin, the various and harmful effects these drugs have on the body when overused are well documented. Substance abuse of both drugs is common and on the rise. There are, unfortunately, general misconceptions that one drug is often “better” or “safer” than the other, and these perceptions can lead people to try a drug that is still incredibly dangerous and addictive.

Ecstasy (MDMA), is a synthetic drug that alters mood and perception. Its chemical composition is like that of stimulants and hallucinogens, and the effects are increased energy, pleasure, emotional warmth, distorted sensory and time perception. Ecstasy has commonly been used at raves, parties, and concerts, and individuals typically take this drug in the form of a capsule or tablet, although they can also snort the powder or drink it in liquid form. Also known as “Molly”, Ecstasy is man-made and when purchased in capsules, individuals are often consuming other synthetic drugs or bath salts. Ecstasy affects the dopamine chemical in the brain by producing feelings of euphoria and hyperactivity. Norepinephrine is also affected, which increases heart rate and blood pressure. This can be particularly risky for people who suffer from heart or blood vessel problems. Serotonin is another brain chemical that is affected, produced in excess amounts by Ecstasy – mood, appetite, and sleep patterns change, as well as sexual arousal and trust. When taken, MDMA lasts approximately 3-6 hours, and with it accompanies nausea, muscle cramping, involuntary teeth clenching, blurred vision, chills, and sweating. Taking Ecstasy poses many risks:

Intensive outpatient therapy (IOP) is a form of treatment often used by individuals who do not need immediate detoxification. Others may use this form of treatment after they have detoxed. This form of therapy provides more structure and intensive care than a standard outpatient therapy would. This allows the person to still maintain home and work obligations while working closely with a healthcare team.  People who use IOP can generally schedule days and times to come in that works best for them, but they typically meet 3-4 days a week for 2-4 hours each day. In a study conducted by McCarty and colleagues (2014), they found that patient outcomes of IOP were like those who used residential treatment, meaning that both sets of patients reduced alcohol consumption. However, IOP’s and residential treatment centers both serve to provide relapse management and coping skills. IOP may involve group therapy, family therapy, individual therapy, medication management, detoxification, and the matrix model, depending on the center. The Matrix Model is a therapeutic intervention used to treat addiction. A therapist works as both a coach and teacher to empower the patient to their recovery. If you are considering using an intensive outpatient program, here are some characteristics that you will need to have: