In recent years, the online discourse around mental health concerns, like anxiety, has had some positive influences, such as reduced stigma. Several social media influencers and celebrities have revealed their own struggles with anxiety and other mental health conditions, which could be considered a net benefit. However, a distinction that often gets lost in this discussion is that there are several key differences between feeling anxious and having Generalized Anxiety Disorder (GAD).

Most everyone feels anxious or has worries on occasion; however, some people experience this at a level that is atypical and is often described as excessive. The DSM-5 TR by the American Psychiatric Association notes a few key features of GAD. First, “the essential feature of Generalized Anxiety Disorder is excessive anxiety and worry about a number of events or activities” (APA, 2022, p. 251). Second, “the individual finds it difficult to control the worry and to keep worrisome thoughts from interfering with the task at hand” (APA, 2022, p. 251). This difficulty with controlling worry is one of the primary differences between “being anxious” and meeting diagnostic criteria for GAD (APA, 2022). Meaning, the anxiety is so severe that it can, at times, significantly impair the individual’s ability to function on a day-to-day basis.

Another key difference between worrying and GAD is that a person with GAD experiences worries that are in excess of or disproportionate to the event or situations causing the worry and interfere with everyday life (APA, 2022). An example of this might be someone worrying they will never succeed at baking a cake after failing to measure the flour correctly a few times. Or, they might have trouble leaving the house because they are convinced some disaster is imminent.
Additionally, a distinguishing feature of GAD is that the anxiety is often accompanied by physical symptoms such as restlessness, difficulty concentrating, muscle tension, heart palpitations, and irritability (APA, 2022).

A potentially useful cognitive-behavioral exercise to help with regulating anxiety or GAD is evaluating your worries. Sokol & Fox (2019) recommend pausing and considering the following 3-5 questions:

1. What am I concerned about, and is it likely to happen or unlikely to happen?
2. If a particular problem occurred, what would be the worst, best, and most likely outcome?
3. If your concern is “likely” to happen, proceed to the next question; however, if it is not, remind yourself not to spend excessive energy on unlikely or minor issues
4. If this problem is likely to occur, what, if anything, can I do to solve it?
5. When addressing the problem, what are my options, and what are the upsides and downsides of these options? If there is nothing you can do, then accept that you have done all you can and move on with your day.

 
As always, I recommend reaching out for professional help if anxiety or other mental health conditions are seriously impacting your life.
 
Works Cited
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). American Psychiatric Association.
Sokol, L. & Fox, M. (2019). The comprehensive clinician’s guide to cognitive behavioral therapy. PESI Publishing.

Depression is one of the most common mental health disorders in the United States — this is not a controversial statement. The DSM 5-TR by the American Psychiatric Association notes that the “twelve-month prevalence of Major depressive disorder in the United States is approximately 7%” (APA, 2022, p. 187).* This means that over one year, approximately 7% of the entire U.S. population will experience at least one episode of major depressive disorder. This number does not include individuals experiencing other forms of depression, such as persistent depressive disorder or premenstrual dysphoric disorder. Cognitive theorists (a school of psychological thinking) believe that depression is primarily fueled by two main issues: first, depressed individuals are overly negative in their beliefs about themselves, the future, and the world (Sokol & Fox, 2019). Put simply, individuals who are depressed speak or think poorly of themselves, believe that the future will not be bright, and believe that the world either is ruined or will be ruined. The second issue is that depressed people behaviorally withdraw from life, which often leads them to reinforce their unhealthy negative beliefs (Sokol & Fox, 2019). For example, it is difficult to determine if you are skilled at running if you never go out to run. Another example, it is difficult to notice that the weather outside is great if you don’t smell the roses.

While depression is a complex interaction of social, psychological, and biological factors, here are some suggestions to potentially assist you in managing depressive symptoms. To address negative thinking, the simplest step is to notice and/or document when, how often, and what you are thinking about when you are feeling down. Many people are surprised when they discover just how much of the day is spent brooding when feeling depressed. Once you are aware of your unhealthy negative thinking patterns, consider alternative perspectives. Next, compare and contrast your mood when you adopt the alternative thought process versus your typical ruminative thought process. For example, rather than ruminating on “today is bound to be awful,” the alternative could be, “today could be hard, but maybe something enjoyable could happen as well.”

To address the behavioral withdrawal, the most accessible step to take is to become behaviorally activated. Go for a walk, start a new hobby, call a friend on the phone, bake a cake. Get up and move your body, or spend time with someone with whom you can take in new data to compare with your negative beliefs. Avoid doomscrolling and staying in bed all day. Depression often contributes to a sense of inertia that makes you believe you must be “in the mood” to do something when, in reality, this is false. The research shows that “action in the face of depression is what leads to energy, motivation, and a positive mood” (Sokol & Fox, 2019, p. 75). If depression persists, it is, of course, always a good idea to seek out additional support and treatment.

*American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). American Psychiatric Association.
Sokol, L. & Fox, M. (2019). The comprehensive clinician’s guide to cognitive behavioral therapy. PESI Publishing.

By Gabriel Macfee

Gabriel believes firmly that therapy should promote growth in both the client and practitioner, so he is always focused on learning and working.

 As someone who has worked with many children with Attention Deficit Hyperactivity Disorder (ADHD) and who has ADHD myself, I often encounter a few behaviors that can be frustrating for parents and teachers. One of the most common issues mentioned is that children with ADHD frequently lie about relatively minor issues. This can be incredibly frustrating to parents, as repeated lying sometimes leads them to feel that their child or teen is ignoring their family values of honesty or that there is something “wrong” with their child's character. This is an understandable line of thought for adults who, on average, have high levels of self-discipline or a logical mindset. Some of the main diagnostic features of ADHD can be enlightening on this issue.

The DSM-5 TR by the American Psychiatric Association notes that impulsivity manifests from the hyperactivity portion of attention-deficit hyperactivity disorder and that this impulsivity may manifest as “making important decisions without consideration of long-term consequences” (APA, 2022, p. 70). To put this more plainly, individuals with ADHD often do not consider potential consequences when making decisions, particularly when they are experiencing heightened emotions, as is often the case with children or adolescents. For example, when caught breaking a rule or not following through on a previous request, that child/teen may quickly decide that lying or doubling down with a lie is the best or safest choice to avoid experiencing negative consequences with their caregivers. The adolescent or child often does not foresee that in that moment, they may get in more trouble if they are caught lying, or that their parents could be proud of them for taking accountability and admitting the mistake.
             
So, you may be asking how do I help my child be more successful and avoid lying when emotionally pressed? One simple step that parents can take is to model considerate and patient responses in those situations. Children/adolescents learn from observing individuals they look up to and will likely attempt to emulate the more deliberative and non-plussed approach if it is shown to them. Anecdotally, I can attest to this. I was envious of my parents, who were able to slow down and give more consideration to issues when I was a child and struggled with impulsivity.

Another simple step is to reduce the amount of emotion and urgency in the situation when a child is in trouble. Giving reassurance that the child does not need to offer immediate explanations, reminding them that they can be in less trouble if they are honest. This may provide the incentive for children and teens to tell the truth.

A last basic step is to use targeted praise when children are being honest. An example might be: “I really appreciate you telling the truth that you have not finished your homework yet, thank you.” When giving targeted praise, do not include backhanded comments such as “I wish you would always do that” or “thank you for doing that for once.” Make the praise unambiguously positive and genuine with warmth.

Please stay tuned. Each entry in this series examines a common mental health concern. If you're interested in setting up an appointment to meet with Gabe Macfee, please call us at 785-537-6051 or use our contact page here: ​https://www.manhattanmentalhealthservices.com/contactform.html
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​*American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). American Psychiatric Association.