In today’s highly connected world, many people experience the American election cycle in a highly stressful way. For many, this stress can negatively impact their mental health and daily lives. As we navigate through the news, social media, and political divides, finding effective ways to cope with election stress becomes essential.

Whether you’re stressed about the upcoming election night, feeling overwhelmed by the potential election results, or dealing with ongoing election-related anxiety, here are actionable tips to help you manage your stress.

Why the Election Cycle Triggers Stress

The American Psychological Association has recognized that elections are a significant source of stress. Divisive media coverage, political debates, and interpersonal conflict all can pose mental health risks.

Practical Tips to Relieve Election Stress

1. Limit News and Social Media Exposure
   With constant election updates, it’s easy to feel overwhelmed. Try limiting the time spent on social media and news channels, particularly on election day and in the days following. While it’s important to stay informed, setting boundaries can help protect your mental health from political anxiety.
2. Focus on What You Can Control
   It’s easy to feel helpless in times of uncertainty, especially during presidential elections. Focusing on factors within your control, like your personal actions, mindset, and environment, can help you feel more empowered and less affected by the news cycle.
3. Practice Deep Breathing and Mindfulness Techniques
   When feelings of election-related stress or anxiety arise, simple mindfulness techniques can make a big difference. Take a few minutes for deep breathing exercises: inhale deeply, hold, and exhale slowly. Practicing mindfulness can reduce stress levels and help you feel more centered amid the noise of the election season.
4. Plan a Stress-Free Election Night
   Many people find election night to be the most stressful part of the election cycle. Instead of spending the evening glued to the screen, consider planning an alternative activity. Whether it’s reading a book, watching a favorite movie, or spending time with family, finding ways to distract yourself can help reduce the anxiety tied to the election.
5. Engage in Physical Activity
   Exercise is a proven stress reliever. Regular physical activity helps reduce anxiety by releasing endorphins, which are natural mood boosters. Even a short walk, a quick workout, or a few stretches can provide relief from the stress over the election and help reset your focus.
6. Connect with Supportive Communities
   Election stress can be exacerbated by feeling isolated, especially when political divides emerge within social circles. Connecting with friends, family, or like-minded individuals can be an invaluable source of support. Sometimes, sharing your concerns and hearing others’ perspectives on how to handle election stress can be incredibly grounding.

Recognizing When Election Anxiety Affects Your Mental Health

For some, election stress may last beyond election day and impact daily life. If you’re noticing symptoms like sleeplessness, irritability, or a decline in mental health, consider reaching out for support. Election stress disorder isn’t formally recognized, but the symptoms are real for many people, and mental health professionals can provide guidance and resources.

SF Stress & Anxiety Center specializes in helping individuals and groups handle significant stressors through stress management training and consulting services. They offer tailored support to help people develop coping strategies that can be applied not only during election season but also throughout life’s challenges. If you or your organization are interested in stress management resources, SF Stress & Anxiety Center can provide guidance on developing resilience during stressful times. Learn more about their services here.

Building Resilience Against Future Election Stress

It’s helpful to remember that election cycles come and go, but the ability to manage stress effectively can make a lasting impact on your life. By practicing these tips, you can navigate not only the stress of the election but also other challenges that arise. Each election season, refine your approach to stress management so that you’re better prepared and more resilient in the face of political anxiety.

Election-related stress is common, but with the right strategies, you can reduce its impact on your life. For personalized guidance and resources, the SF Stress & Anxiety Center offers support to help you handle the stress of election cycles and beyond, empowering you to lead a more balanced life regardless of external events.

Frequently Asked Questions 

1. What is election stress disorder, and how does it affect mental health?
   Election stress disorder is an unofficial term used to describe the anxiety and stress many people feel during election cycles. Although not recognized as a formal diagnosis, symptoms include increased levels of stress, sleeplessness, irritability, and anxiety, which can impact overall mental health.
2. Why do people feel stressed about elections?
   People often feel stressed about elections due to the high stakes involved, political divides, constant media coverage, and the uncertainty of election outcomes. These factors can make elections a significant source of stress, especially as political tension grows.
3. How can I manage election anxiety?
   You can manage election anxiety by limiting media exposure, practicing mindfulness, exercising regularly, and focusing on what you can control. These strategies help reduce anxiety and keep stress levels manageable during the election cycle.
4. How can social media increase election stress?
   Social media often amplifies election-related stress by presenting constant updates, divisive opinions, and sometimes misinformation. Reducing time spent on social media or filtering your feeds can help you manage your stress more effectively.
5. Are there mental health resources available for election-related anxiety?
   Yes, many mental health resources can help with election-related anxiety. Consulting a therapist, using stress management training, or contacting organizations like SF Stress & Anxiety Center can provide effective tools and guidance.
6. What are some quick ways to relieve election stress on election night?
   On election night, you can relieve stress by taking a break from the news, engaging in relaxing activities, practicing deep breathing, and connecting with friends or family to create a supportive atmosphere.
7. Can deep breathing exercises really help with election anxiety?
   Yes, deep breathing exercises can help reduce anxiety by calming the nervous system and lowering stress levels. Practicing mindful breathing can be an effective way to relieve stress, especially during high-stress events like elections.
8. Why is it important to limit news exposure during election season?
   Limiting news exposure during election season helps prevent information overload, which can heighten stress and anxiety. Setting boundaries with news consumption enables you to stay informed without feeling overwhelmed.
9. How can election stress impact my daily life?
   Election stress can lead to symptoms like lack of sleep, decreased focus, irritability, and increased anxiety. These symptoms may interfere with daily tasks and routines, affecting overall productivity and mental well-being.
10. Can stress management training help me handle election stress?
    Yes, stress management training can provide effective coping techniques and long-term strategies to handle election stress and other high-stress situations. SF Stress & Anxiety Center offers consulting services for individuals and businesses seeking professional support.

In the forest of our minds, worries can sometimes grow like gnarled branches, casting shadows over our thoughts and feelings. Anxiety, that persistent companion, often finds fertile ground amidst these branches, intertwining itself within our consciousness. But just as every forest holds secrets to peace, so too does the mind offer methods to untangle the knots of worry. One such method is the “Worry Tree,” a simple yet powerful tool for navigating through anxious thoughts and finding calm amidst the storm.

Understanding the Worry Tree

The Worry Tree method is a cognitive-behavioral technique designed to help individuals manage and alleviate anxiety. It provides a structured approach to dissecting worries, breaking them down into manageable components, and developing constructive strategies for coping. Originating from the principles of cognitive therapy, the Worry Tree offers a practical framework for challenging irrational thoughts and fostering a more balanced perspective.

Planting the Seeds: Identifying Your Worries

The first step in utilizing the Worry Tree method is to identify your worries. Take a moment to sit with your thoughts, allowing them to surface without judgment or restraint. Write down each worry as it arises, acknowledging its presence without becoming entangled in its grasp. Whether it’s concerns about work, relationships, health, or the future, give each worry a name and a place on your mental landscape.

Nurturing Growth: Categorizing Your Worries

Once you’ve compiled your list of worries, it’s time to categorize them within the branches of the Worry Tree. Imagine each worry as a leaf, clustering together based on their similarities and themes. Are there worries related to things you can control, such as daily tasks or personal habits? These belong to the “Things I Can Change” branch. Conversely, worries beyond your control, such as global events or other people’s actions, find their place on the “Things I Can’t Change” branch.

Pruning the Branches: Challenging Irrational Thoughts

With your worries categorized, it’s time to prune the branches of irrational thinking. This involves examining each worry closely and questioning the validity of your beliefs. Ask yourself: Is there evidence to support this worry, or am I catastrophizing the situation? Am I focusing on the worst-case scenario, ignoring more likely outcomes? By challenging irrational thoughts, you can begin to reshape your perspective and cultivate a more realistic outlook.

Tending to the Roots: Developing Coping Strategies

As you work through your worries, it’s essential to tend to the roots of your anxiety by developing coping strategies. For worries within your control, brainstorm actionable steps you can take to address them. Break down larger tasks into smaller, more manageable actions, and set realistic goals for yourself. For worries beyond your control, practice acceptance and mindfulness techniques to cultivate inner peace. Remember that while you may not be able to change external circumstances, you can always choose how you respond to them.

Basking in the Sunlight: Embracing Gratitude and Perspective

Finally, as you navigate through the branches of the Worry Tree, don’t forget to bask in the sunlight of gratitude and perspective. Take a moment to reflect on the things in your life that bring you joy and fulfillment, shifting your focus from worries to blessings. Cultivate an attitude of gratitude, recognizing the beauty and abundance that surrounds you each day. Embrace the perspective that while worries may come and go like passing clouds, the roots of your resilience run deep.

Conclusion: Finding Peace in the Forest of the Mind

In the forest of our minds, worries may linger like shadows among the branches, but they need not define our inner landscape. With the Worry Tree method as our guide, we can navigate through the tangled undergrowth of anxiety, emerging into the clearing of serenity and self-awareness. By identifying our worries, challenging irrational thoughts, and developing coping strategies, we can cultivate a more balanced perspective and reclaim control over our mental well-being. While the Worry Tree is a wonderful tool, sometimes we may need extra assistance managing our anxiety. Reach out today to find out how the San Francisco Stress and Anxiety Center can help you!

In our daily lives, we often overlook the subtle influences that shape our mental well-being. While we may prioritize exercise, nutrition, and sleep, there are numerous lesser-known factors that can significantly impact our mental health. From the environment we inhabit to the technology we use, here are seven surprising elements that may be silently affecting your mental well-being:

1. Clutter

Have you ever noticed how a messy environment can contribute to feelings of stress and anxiety? Clutter isn’t just a physical inconvenience; it can also clutter the mind. Studies have shown that living in a cluttered space can lead to increased levels of cortisol, the stress hormone. Taking the time to declutter and organize your surroundings can have a positive impact on your mental state.

2. Social Media

While social media platforms allow us to stay connected with friends and family, they can also have detrimental effects on our mental health. Constant exposure to curated images and highlight reels can lead to feelings of inadequacy and low self-esteem. Additionally, the addictive nature of social media can disrupt sleep patterns and contribute to anxiety and depression. Setting boundaries and limiting screen time can help mitigate these effects.

3. Natural Light

The amount of natural light we’re exposed to can have a profound impact on our mood and mental health. Sunlight helps regulate our circadian rhythm and promotes the production of serotonin, a neurotransmitter that contributes to feelings of happiness and well-being. Spending time outdoors or incorporating natural light into your indoor environment can help improve your mental outlook.

4. Color Palette

The colors we surround ourselves with can influence our emotions and behavior more than we realize. For example, warm colors like red and orange can evoke feelings of energy and passion, while cool colors like blue and green are associated with calmness and tranquility. Choosing the right color palette for your home or workspace can create a more conducive environment for positive mental health.

5. Noise Pollution

Excessive noise can have a detrimental effect on our mental well-being, leading to stress, irritability, and difficulty concentrating. Whether it’s traffic noise, construction sounds, or loud neighbors, constant exposure to noise pollution can take a toll on our mental health over time. Finding ways to mitigate noise, such as using earplugs or white noise machines, can help create a more peaceful environment.

6. Gut Health

Emerging research has highlighted the intricate connection between our gut and our brain, often referred to as the gut-brain axis. The balance of bacteria in our digestive system can influence neurotransmitter production and inflammation levels, which in turn can impact our mood and mental health. Maintaining a healthy diet rich in fiber and fermented foods can support gut health and contribute to overall well-being.

7. Sleep Environment

The quality of our sleep environment can significantly impact the restorative nature of our sleep. Factors such as room temperature, mattress comfort, and noise levels can all influence the duration and quality of our rest. Poor sleep can exacerbate symptoms of anxiety and depression, while consistently restful sleep can improve mood and cognitive function.

Takeaways

While these factors may seem small in isolation, their cumulative effect on our mental health should not be underestimated. By paying attention to these often overlooked influences and making small adjustments where necessary, we can create a more supportive environment for our overall well-being. From decluttering our living spaces to limiting screen time and prioritizing quality sleep, taking proactive steps to address these unseen influences can lead to significant improvements in our mental health and overall happiness. If you are struggling with your mental health, contact the San Francisco Stress and Anxiety Center today to see how we can help. 

Anger, often perceived as a negative emotion, is a natural response that humans experience from time to time. While it’s easy to label anger as “bad,” it’s essential to recognize that emotions, including anger, serve as signals from our inner selves. Rather than suppressing or dismissing anger, understanding what it’s trying to communicate can lead to personal growth, improved relationships, and emotional well-being. In this blog, we’ll delve into the underlying messages that anger holds and how to harness its power for positive transformation.

1. An Alarm for Boundaries

Anger frequently arises when our personal boundaries are crossed. These boundaries encompass our values, beliefs, and limits we establish to ensure our emotional and physical well-being. When anger surfaces, it could indicate that someone has violated those boundaries. Exploring the source of your anger can help you identify which boundaries have been breached, allowing you to communicate assertively and reinforce those boundaries.

2. Unmet Needs and Desires

Anger can be a signal that your needs and desires are not being fulfilled. It’s a call to pay attention to your inner desires and reflect on what’s missing from your life. Whether it’s a need for respect, validation, or autonomy, acknowledging these feelings can guide you toward making positive changes that align with your aspirations.

3. Injustice and Fairness

Anger often arises in response to perceived injustices or unfair treatment. This emotion can indicate a deep sense of empathy and a desire for a more just world. By exploring the source of your anger, you might uncover a passion for advocating for equality and making a difference in the lives of others.

4. Suppressed Emotions

Unresolved emotions, such as sadness, frustration, or fear, can manifest as anger. If you’ve been avoiding or burying these feelings, anger might be the way your mind is expressing them. Acknowledging and addressing the underlying emotions can lead to a healthier emotional state and a better understanding of yourself.

5. A Call for Self-Care

Prolonged stress or neglecting self-care can lead to heightened irritability and anger. Your anger might be telling you that it’s time to take a step back, evaluate your stressors, and prioritize self-care activities that rejuvenate your mind and body.

6. Communication Breakdown

Anger often arises when communication breaks down. Whether it’s miscommunication, unexpressed feelings, or misunderstandings, your anger might be urging you to address these issues. Learning effective communication skills and expressing your thoughts and emotions can lead to healthier relationships and a more peaceful existence.

7. Fear of Vulnerability

Anger can serve as a defense mechanism, shielding you from feeling vulnerable. It’s often easier to display anger than to admit feelings of hurt or insecurity. Recognizing when your anger is masking deeper emotions can help you embrace vulnerability and foster more authentic connections with others.

8. Past Trauma and Triggers

Past traumatic experiences can lead to heightened anger in certain situations. Your anger might be triggered by events that remind you of those past traumas. Recognizing these triggers and seeking support to address unresolved trauma can lead to emotional healing and a reduction in reactive anger.

Final Thoughts

Anger is a multifaceted emotion that carries invaluable messages if we’re willing to listen. Instead of suppressing or acting on it impulsively, take the time to reflect on what your anger is trying to communicate. By deciphering the underlying messages, you can gain insights into your boundaries, unmet needs, passions, and unresolved emotions. This self-awareness empowers you to respond to anger in constructive ways, fostering personal growth, improved relationships, and enhanced emotional well-being.

If you need help managing anger or figuring out what is causing it, the San Francisco Stress and Anxiety Center can help. Remember, your anger is not your enemy; it’s a messenger guiding you toward a deeper understanding of yourself and the world around you. Contact our Care-Coordinator today to get started.

Treatment for Attention Deficit Hyperactivity Disorder (ADHD) includes medication and therapy for those aged six and older. There are many different forms of therapy, and one of the most common you might come across is cognitive behavioral therapy (CBT). It is often considered one of the most effective forms of therapy. This blog will explain how CBT works and how it can help with ADHD.

What is Cognitive Behavioral Therapy (CBT)?

Cognitive behavioral therapy, or CBT, is a widely used psychotherapy and talk therapy intervention. CBT aims to help individuals change their thinking patterns to make them healthier and more beneficial for them. Various types of CBT exist and can be modified to help people with various life impairments and disorders. 

There are many conditions in which CBT can be used, including anxiety disorders, depression, insomnia, eating disorders, relationships, stress, self-esteem, and, yes, attention deficit hyperactivity disorder. There are many ways to conduct CBT, including in groups, individually, or in other settings.

How CBT Helps with ADHD

It’s important to note that CBT does not address the “core symptoms” such as hyperactivity, inattention, or impulsivity of adult ADHD. However, it has other benefits that can assist individuals in their daily lives, such as:

• Emotional regulation skills
• Improving follow-through of tasks, decreasing procrastination.
• Symptom management
• Time management
• Self-esteem and confidence.
• If applicable, help with comorbid conditions.

Techniques

Cognitive behavioral therapy uses various techniques in order to address the challenges associated with ADHD. During an ADHD treatment session, a therapist might use the following techniques with you or your child:

Goal-setting and planning

Goal-setting and planning are often part of various forms of therapy, including CBT. Therapists who specialize in cognitive behavioral therapy can help you complete tasks by teaching you to break them down into smaller, more manageable pieces or by using other techniques to make them easier to complete.

Different things work for different people; external tools like timers, schedules, routines, and adjusting beliefs that hold you back, especially for those that are perfectionistic in nature, are examples of tools that a therapist might work on with you to help you focus and be less distracted.

Cognitive reframing

Cognitive reframing involves transforming an unhelpful or maladaptive thought into one that is more helpful. As part of CBT, it is common to identify cognitive distortions. This is a term used to describe different types of negative thoughts or patterns of thought. Some examples of negative thought patterns are catastrophizing, labeling, and discounting the positive, and overgeneralizing.

As an example, let’s look at catastrophizing. A catastrophizing thought might be, “I’m having so much trouble with this assignment. I’ll never graduate!” This type of thinking can cause nervousness, sadness, and self-esteem issues. Cognitive reframing might allow you to change that thought into, “This assignment is challenging for me, but I can still succeed if I ask for help!” Using this perspective is both helpful and realistic.

Positive self-talk

Essentially, self-talk entails creating a positive internal dialogue. It is common for people with ADHD to struggle with perfectionism or self-esteem issues. Using positive self-talk techniques can help you adjust your internal dialogue so that it is kinder and more beneficial to your life so that you can achieve your goals and move through life with increased confidence.

Guided discovery

In guided discovery, a counselor or therapist asks questions or otherwise prompts the client to help them work through problems or approach things differently. This may relate to cognitive distortions you have and could go alongside cognitive restructuring practices.

For instance, you might say, “There’s no way I can accomplish this project at work. I am so frustrated with myself for not being able to carry out the task even when I know how to do it. I feel like I’m stuck!” Your therapist might ask you to describe a time when you accomplished a similar task successfully. By doing this, you can improve confidence and explore different ways of approaching the project so that you can get it done.

Relapse prevention

Creating a relapse prevention plan is one of the greatest things therapy can help with. A plan might be needed in this case if symptoms worsen or reappear. Many people find that CBT is effective in helping them create tools they can use outside of therapy sessions. This isn’t an extensive list of all of the techniques that can be used. Other tools, such as mindfulness, are also frequently used.

Effectiveness of CBT for ADHD

Several psychiatry research studies support CBT’s efficacy for ADHD. One randomized controlled trial following treatment for ADHD in 88 college students undergoing CBT found that participants showed significant improvements in executive functioning and a reduction in ADHD symptoms. The study also found a reduction in depression and anxiety symptoms, as well as a decline in ADHD symptoms.

Researchers found that these improvements remained 5 to 7 months after the group’s treatment ended. It was found that mindfulness-based CBT can support attention and emotional control well-being in adults with ADHD. Despite the study above focusing on adults, CBT is not just effective for adults with ADHD. Cognitive behavioral therapy can also be used for kids.

In fact, cognitive behavioral play therapy (CBT combined with play therapy) has been shown to reduce ADHD symptoms in children between the ages of 7 and 9. Older kids and adolescents are more likely to engage in forms of therapy such as CBT in a manner similar to adults. CBT’s effectiveness is likely due to neural plasticity. The term neuroplasticity refers to the brain’s ability to change, which is what CBT aims to accomplish.

Changing thought patterns through CBT techniques leads to new, healthier thought patterns becoming more natural over time. The use of CBT can be combined with other forms of treatment, such as ADHD medications. 

How Long Does It Take for CBT to Work?

Perhaps one of the most exciting things about cognitive behavioral therapy is that people often see results quickly. It is widely known that CBT can be highly effective as a short-term treatment; even just 12 sessions can help. Nevertheless, cognitive behavioral therapy often lasts longer than that. This way, individuals can get the most out of the experience and learn a variety of new skills that can help them in the future. You can attend therapy for as long as you need to.

CBT vs. Other Treatment Options

What are some other treatment options for ADHD, and how do they compare to CBT? Here are some forms of support and therapy that may be helpful:

• Medication. Medications that stimulate the central nervous system (CNS) are highly effective in treating ADHD. In fact, central nervous system stimulants help 70 to 80% of ADHD sufferers reduce their symptoms. There are also non-stimulant ADHD medications available.
• Other forms of therapy. There is evidence that other therapies, like acceptance and commitment therapy, can also reduce the symptoms of ADHD.
• Accommodations. In addition to treatment, many people with ADHD require accommodations.
• Occupational therapy for ADHD: helps develop and regain meaningful activities in everyday life
• Parent training. A parent training program can be helpful and is recommended for parents of children with ADHD.
• Games and behavior-tracking apps. In some studies, games used to treat ADHD can increase attention by 68% within 90 days.

Do you suspect you have ADHD?  There is no cure for ADHD, but research on cognitive behavioral therapy suggests that symptoms can be improved. You should consult your doctor before changing a physician-recommended treatment regimen.

Takeaway

Cognitive behavioral therapy (CBT) is a common, well-researched, and non-invasive method of treatment for various concerns and conditions. It has been shown that this form of therapy can help people with ADHD meet a variety of goals they may have. CBT can also help with comorbid conditions such as anxiety, depression, bipolar disorder, and insomnia. 

ADHD is a disorder that can be disabling to different extents. CBT can benefit people of all ages with ADHD, even though some adjustments may be made to the therapeutic process depending on the person’s age. If you or your child are showing symptoms of ADHD, the San Francisco Stress and Anxiety Center can help, connect with an expert today.

Borderline personality disorder (BPD) is a serious mental health disorder that affects how a person sees themselves and others. Their unstable sense of self, intense fear of abandonment, erratic mood swings, impulsive behaviors, and unpredictable, intense emotional reactions can make it difficult for them to maintain healthy relationships, even (or maybe especially) with the people that matter most to them. People with BPD suffer from emotional dysregulation that makes it difficult for them to manage their own extreme emotional responses, and they may turn to unhealthy behaviors like violence, self-harm, or substance abuse to attempt to cope with emotional pain.

In the context of family relationships, the struggles of somebody with BPD have a negative impact on everybody in the family. Often family members describe their experience with a child or parent with BPD as feeling like they’re walking on eggshells, unsure of when they will unwittingly provoke an outburst, or a rollercoaster, in which moments of happiness and hope for improvement are rapidly replaced with anxiety and fear as their loved one lapses into destructive behavior again.

Borderline Personality Family Dynamics

When one family member has BPD, the overall experience is one of instability. One moment they may be loving, the next, lashing out. A child may be skipping school, or their self-destructive behavior may escalate to a suicide attempt. A parent with BPD may be overly attached and controlling or demonstrate affection inconsistently. Ongoing unpredictability skews how the family interacts with one another.

Stress and worry are constant, as family members fear for their loved one’s well-being. Guilt is another common feeling—parents may feel responsible for their child’s mental health and behavior, or children may feel that they somehow caused a parent’s mental illness. They may also feel exhausted or helpless when previous attempts to set healthy boundaries or provide support haven’t worked.

To complicate the issue, a family history of BPD or early disruption of family life are both risk factors for developing BPD. If you have BPD, you may not be the only one in your family struggling with their mental health, and parents may have unconsciously passed on patterns of toxic family relations. Improving family relationships often requires getting help for everyone, not just the family member with borderline personality disorder.

Starting with Self-Care

Therapy is the main form of treatment for BPD, helping you understand the disorder, improve your response to someone with BPD, learn to manage uncomfortable emotions and your response to their impulsiveness, as well as,  improve your relationships. Dialectical behavior therapy (DBT), a form of treatment developed by clinical psychologist Marsha Linehan, is considered one of the most effective types of therapy for BPD and those who are in the circle of someone with BPD.

DBT focuses on improving life skills through:

• Distress tolerance: Learning how to tolerate negative emotions so that you don’t react impulsively or self-destructively.
• Emotional regulation: Learning to recognize and handle emotions to improve control over thoughts, behaviors, and feelings.
• Mindfulness: Learning to be focused on the present as well as nonjudgmental of yourself and others.
• Interpersonal effectiveness: Learning skills to better handle relationships, such as how to communicate more effectively, how to advocate for yourself and set healthy boundaries, how to build relationships, and how to end relationships that aren’t healthy.

By cultivating acceptance and balance, patients are able to validate the emotions they’re experiencing while addressing and changing problematic behaviors.

Therapy can help you understand your triggers and put effective coping mechanisms in place before you need them. This might mean things as simple as stopping to use a breathing exercise or listen to music to ground yourself before negative emotions spiral out of control. It may mean knowing when to step away from a situation and giving yourself time to collect your thoughts and calm down. With these kinds of tools, you’ll be better equipped to work on your relationships with your family in a healthy, productive way.

Developing Better Relationships

When a family has been coping with borderline personality disorder, it’s likely that the person with BPD isn’t the only one who will need to learn healthier ways to interact. Family therapy can be extremely helpful in preventing parents and kids from slipping back into patterns that may be unintentionally triggering or enabling negative behaviors. The guidance of a mental health professional can also help a family learn how to better support your recovery, enabling them to replace feelings of helplessness and frustration with the rewarding sense of being able to help you make progress toward your goals. Families may also want to join a support group to connect with others who share their experience.

Finding Help

If BPD has upended your family, positive change is possible. Therapy can be instrumental in helping give you and your loved ones the tools to build the healthy relationships you want. To get connected with a therapist who can help with either online or in-person sessions, contact the SF Stress & Anxiety Center here. We’ll schedule a free initial phone consultation with one of our compassionate Care Coordinators to match you with the right therapist for your needs.

For somebody who has been diagnosed with ADHD (attention deficit hyperactivity disorder), stress and anxiety may be constant unwanted “bonus” problems that seem difficult, if not impossible, to separate from the disorder itself. While the symptoms of ADHD can look different in adults and children, the inattention, impulsivity, and restlessness/hyperactivity that characterize it tend to make even simple tasks at home, school, or work harder to complete. Daily life can become an ongoing source of uncertainty, worry, and stress—in fact, anxiety disorders are one of the most frequent comorbid diagnoses among adults with ADHD.

Of course, the relationship between ADHD and anxiety isn’t necessarily that simple. It can be a bit of a chicken-and-egg problem to figure out whether ADHD is the cause of anxiety or if they are issues that exist side by side. Either way, learning to cope with stress and anxiety when you have ADHD can help make treatment for both conditions more effective.

ADHD vs. Anxiety

ADHD and anxiety can have similar symptoms, especially ADHD-inattentive type (what was once known as ADD or attention deficit disorder). For example, being unable to focus or having trouble concentrating, experiencing sleep problems, or being restless or irritable can be symptoms of either anxiety or ADHD. The key difference is what underlies the symptoms. For someone suffering primarily from anxiety, distraction is caused by overwhelming fearful thoughts that make it difficult to concentrate, while someone with ADHD is easily distracted even in situations when they’re calm.

Unfortunately, determining the source of troubling symptoms might not be that straightforward, because people with ADHD are also likely to feel anxious about problems brought on by their struggles with their mental health condition. ADHD can negatively affect nearly every aspect of daily life, and someone coping with it can be highly aware of how they’re failing to live up to their own expectations but still have trouble changing their behavior. Missing important deadlines or meetings at work; being unable to prioritize important tasks; missing instructions because you couldn’t focus on a conversation; feeling guilty because an impulsive outburst offended someone you care about—these common situations that can arise from ADHD also produce anxiety.

The overlap in ADHD and anxiety symptoms can be the source of misdiagnosis or delayed diagnosis. It’s important for a mental health professional to carefully screen symptoms to rule out an anxiety disorder when diagnosing ADHD, and vice versa. Having an accurate diagnosis is the first step toward effective treatment.

Can ADHD Get Worse with Stress?

If you’ve been under stress and thought it made your ADHD even harder to deal with, you’re not imagining it. Your body’s physical response to stressors exacerbates classic symptoms of ADHD. Stress hormones are designed to activate a fight-or-flight response that, among other things, routes blood away from the prefrontal cortex, the part of the brain that governs executive function and which is already affected by ADHD. The stress response weakens working memory, mental flexibility, impulse control, coping skills, and the ability to sustain concentration. Worse, chronic stress can cause biochemical changes to the brain that make it harder for it to function correctly. It’s entirely possible to end up in a vicious cycle where stress exacerbates ADHD, leading to more stress. However, it is possible to break that pattern with the proper assessment and treatment.

Getting the Help You Need for ADHD, Anxiety, and Stress

The best treatment for ADHD and anxiety may vary somewhat by individual, especially if the anxiety they’re experiencing is primarily due to their ADHD. You’ll get better results if you know exactly what you’re dealing with, so if you don’t have a confirmed diagnosis already or think it might not be accurate, we encourage you to seek out assessment and testing to get a clearer picture.

In general, ADHD is treated with a combination of medication (either stimulant or nonstimulant), therapy, and behavioral tools. A comprehensive approach is essential for success—therapy is not a substitute for medication, and medication can’t replace therapy. Medications help balance levels of important neurotransmitters to improve the symptoms of ADHD. Therapy can assist in identifying negative thoughts and behavior patterns and help patients change them so they’re better able to function and manage their ADHD symptoms. Dealing with ADHD head-on, coming to understand that daily difficulties with it are not character flaws but the effect of a disorder with a neurological basis, and learning better coping strategies can all go a long way toward relieving ADHD-related anxiety as well as improving the overall diagnosis.

In addition, lifestyle changes can help you better deal with stress and anxiety when you have ADHD. Setting a regular schedule that incorporates breaks and exercise helps, as does maintaining a healthy diet, reducing the use of alcohol and/or caffeine, and quitting smoking. Learning relaxation techniques such as breathing exercises can help provide tools to mitigate feelings of stress before they become overwhelming. These changes will work best when you can be consistent; consider phasing them in gradually so they become habits that are easy to follow rather than an abrupt shift.

If you’re struggling with ADHD and anxiety, or suspect you might be, the SF Stress & Anxiety Center can help. Our experienced therapists use evidence-based methods to help you overcome the challenges you face and learn strategies that allow you to improve your quality of life. For your convenience, we offer both in-person and online sessions. Schedule your free initial phone consultation with one of our compassionate Care Coordinators to be matched with the right therapist for you.