A formal diagnosis is often the first step on the road to healing from a mental illness. Many times, people visit their doctors or therapist in order to get a diagnosis. They take tests, answer questions and provide information a clinician can use in order to get to the cause of the discomfort.

But sometimes people skip the doctor’s office and they hop online to diagnose their own diseases. While this method might seem faster, it can be very dangerous.

Stats
According to research, 59% of U.S. adults say they use the Internet to research and gather health information. Approximately 35% of those adults end up using the information they find to diagnose themselves. This new wave of self-diagnosers has inspired something called cyberchondria. People have become obsessed with identifying their own illnesses.

Groups that are more likely to turn to the Internet instead of medical professionals include women, those who earn more than $75,000 a year, young adults, Caucasians, and those who have college or advanced degrees.

Hidden Symptoms
One of the greatest dangers of self diagnosis of mental health issues, is that you may miss a medical disease that disguises itself as a psychiatric condition. If you have panic disorder, you may miss a diagnosis of hyperthyroidism or an irregular heart beat. Some brain tumors may present with changes in personality, psychosis or even depression. If you assume you have depression and treat it with an over-the-counter medication, you may completely miss a medical condition.

People with mood swings often think that they have bipolar disorder. However, mood swings are a symptom that can be a part of many different conditions like borderline personality disorder and major depression. A clinician can help you understand your symptoms.

Skewed Perceptions
Then there is the fact that can know ourselves, but sometimes, we need a mirror to see ourselves more clearly. The doctor or therapist can be that mirror. By self-diagnosing, you may be missing something that you cannot see. For example, you may be overwhelmed by anxiety and think that you have an anxiety disorder. The anxiety disorder may be covering up a major depressive disorder. Approximately 2/3 of people who present to outpatient clinics with anxiety have depression as well. When people self-diagnose, they often miss the multiple issues that exist.

A Mountain out of a Mole Hill
Another danger of self diagnosis is that you may think that there is more wrong with you than there actually is. For example, if you had insomnia, trouble focusing and depression, you may believe that you have a sleep disorder, ADHD and major depression. However, major depression can account for all of these symptoms. Thus, you may make things worse by worrying more.

Wrong Treatment
People who believe that they’re diagnosed with a specific medical or mental health condition may attempt to cure that problem by changing their diet, or taking over-the-counter medications. Unfortunately,  they might be taking steps they simply don’t need to take.

Another risk is that people might end up treating themselves with methods that will actually cause harm. For example, someone might try to treat their weight problem with pills that were prescribed for someone else, or illegally obtained on the street. They might decide that the best way to lose weight is to starve themselves by fasting or by engaging in strenuous physical workouts on a regular basis. Strenuous exercise might be appropriate for some people, but it might provoke a heart attack in someone else or simply lead to pain and that would discourage them from pursuing further healthier methods for weight loss.

Not Taking Care of The Real Problem

Meanwhile, if people are addressing one problem while ignoring the real source of the issue, they may find that their original complaint grows much more serious. For example, people who assume they have a brain tumor might begin to dabble in drug abuse in order to make the pain fade, and they may believe that they’re facing a terminal illness and therefore don’t have long to live, so there’s no reason to be sober.

Yes it’s true we live in a tech age where everyone and anyone has a laptop, tablet or smartphone. These devices serve many purposes but do yourself a favor.  The next time you aren’t feeling well, instead of hopping on Google, make an appointment with your physician or therapist first.

If you think you may be suffering from an anxiety disorder, please contact me at:

eglcsw@eileengrudierlcsw.com

REFERENCES
https://www.psychologytoday.com/blog/debunking-myths-the-mind/201005/the-dangers-self-diagnosis
http://www.dualdiagnosis.org/dual-diagnosis-treatment/dangers-self-diagnosis/
https://www.mentalhelp.net/articles/risks-of-self-diagnosis/
http://www.insurancequotes.org/health/dangers-of-online-self-diagnosis-2/

Do you struggle to get to sleep? Do you wake up in the middle of the night and lie awake for hours? Insomnia is a common problem that affects your energy, mood, and ability to function during the day. It can even cause  health problems. But have no fear. By working on the underlying causes of your insomnia and making changes to your daily habits and sleep environment you can put a stop to the frustration and finally get a good night’s sleep.

What is Insomnia
Insomnia is the inability to fall asleep or stay asleep. This results in unrefreshing sleep. Because different people need different amounts of sleep, insomnia is the quality of your sleep and how you feel after sleeping, not the number of hours you sleep or how quickly you doze off. Even if you’re spending eight hours a night in bed, if you feel drowsy during the day, you may be experiencing insomnia.

Symptoms of insomnia:
Difficulty falling asleep despite being tired
Waking up frequently during the night
Trouble getting back to sleep when awakened
Unrefreshing sleep
Relying on sleeping pills or alcohol to fall asleep
Waking up too early in the morning
Daytime drowsiness, fatigue, or irritability
Difficulty concentrating during the day

Insomnia is often a symptom of another problem. The problem causing the insomnia differs from person to person. It could be something like drinking too much caffeine during the day, an underlying medical condition or feeling overloaded with responsibilities.

Research Your Sleep
In order to treat your insomnia, you need to look at how you sleep. Things like stress, anxiety, and depression cause half of all insomnia cases. Your daytime habits, sleep routine, and physical health may also play a role. Try to identify all the possible causes of your insomnia.

Are you under a lot of stress?
Are you depressed?
Do you struggle with anxiety or worry?
Have you recently gone through a traumatic experience?
Are you taking any medications that might be affecting your sleep?
Do you have any health problems that may be interfering with sleep?
Is your sleep environment quiet and comfortable?
Do you try to go to bed and get up around the same time every day?

Various Causes of Insomnia
Sometimes, insomnia only lasts a few days and goes away on its own if it is tied to a temporary cause. Things like:

Stress over an upcoming presentation
A painful breakup
Jet lag

Emotional Causes of Insomnia
Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional causes include:

Anger
Worry
Grief
Bipolar disorder
Trauma

Medical Conditions that Cause Insomnia
Asthma
Allergies
Parkinson’s disease
Hyperthyroidism
Acid reflux
Kidney disease
Cancer
Chronic pain

Many prescription drugs can interfere with sleep, including:
Antidepressants
Stimulants for ADHD
Corticosteroids
Thyroid hormone
High blood pressure medications
Contraceptives.
Cold and flu medications that contain alcohol
Pain relievers that contain caffeine (Midol, Excedrin)
Diuretics and slimming pills

Insomnia can also be a symptom of other sleep disorders, including:
Sleep apnea
Restless legs syndrome
Circadian rhythm disturbances tied to jet lag or late-night shift work

Identifying Habits that Cause insomnia
While treating underlying issues is a first step, you also need to look at your daily habits. Having an irregular sleep schedule, napping for too long, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day can all cause poor sleep. Not only can poor daytime habits contribute to insomnia, but a poor night’s sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep. Keeping a sleep diary is a helpful way to identify habits and behaviors causing your insomnia.

Get a Better Sleep Environment and Routine
Make sure your bedroom is quiet, dark, and cool. Try using a sound machine or earplugs to mask outside noise. Open a window or turn on a fan to keep the room cool. Put up blackout curtains or wear an eye mask to block out light. Experiment with different types of mattresses and pillows that provide the support you need.

Stick to a regular sleep schedule. Try to go to bed and get up at the same time every day, including weekends. This will help you get back in a regular sleep rhythm.

Turn off all screens at least an hour before bed. Electronic screens emit a  light that affects your body’s production of melatonin and combats sleepiness. Instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.

Avoid stimulating activity and stressful situations before bedtime. This includes big discussions or arguments with your spouse or family or catching up on work. Postpone these things until the morning.

Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

Things to avoid before bed:
***Drinking too many liquids. Waking up at night to go to the bathroom becomes a bigger problem as we age. By not drinking anything an hour before sleep and going to the bathroom before you get ready for bed, you can reduce the frequency you’ll wake up at night.

***Alcohol. While a nightcap may help you to relax and fall asleep, it interferes with your sleep once you’re out, causing you to wake up during the night.

***Big evening meals. Try to make dinnertime earlier in the evening. Avoid heavy, rich foods within two hours of bed. Avoid spicy or acidic foods, which can cause stomach trouble and heartburn during the night.

***Caffeine. Stop drinking caffeinated beverages at least six hours before bedtime. People who are sensitive to caffeine may need to stop even earlier.

Train your body to associate your bed with sleep and nothing else. Use the bedroom only for sleeping and sex. Don’t work, watch TV, or use your computer in bed or the bedroom. Your brain and body will get a strong signal that it’s time to nod off when you get into bed.

Get out of bed when you can’t sleep. Don’t try to force yourself to sleep. Tossing and turning only increases your anxiety. Leave the bedroom and do something relaxing, such as reading, drinking a cup of tea, or taking a bath. When you’re sleepy, go back to bed.

Combat Anxiety that Keeps You from Your Sleep
The more trouble you have with sleep, the more it starts to invade your thoughts. You may dread going to sleep because you just know that you’re going to toss and turn for hours. Maybe you’re worried because you have a big day tomorrow. Expecting sleep difficulties only makes insomnia worse. Worrying about getting to sleep floods your body with adrenaline.

Challenge Worries and Thoughts that Fuel Insomnia
Many people complain that frustrating, negative thoughts and worries prevent them from sleeping at night. Cognitive-behavioral therapy (CBT) can be effective in addressing insomnia. CBT is a form of psychotherapy that works to modify negative thoughts, emotions, and behaviors.
It’s helpful to challenge your negative thoughts and attitudes about your sleep and your insomnia. The key is to recognize these thoughts and replace them with more realistic ones. For Example:

Self-defeating thought:
“I should be able to sleep well every night like a normal person. I shouldn’t have a problem!”
Sleep-promoting comeback:
“Lots of people struggle with sleep from time to time. I will be able to sleep with practice”.

Exaggeration:
“It’s the same every single night, another night of sleepless misery”.
Replacement:
“Not every night is the same. Some nights I do sleep better than others”.

When Insomnia Keeps You up in the Middle of the Night
Make relaxation your goal, not sleep. Try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your mind and body.
Promote relaxation by rubbing your ears or rolling your eyes. Another simple way to promote sleep is to close your eyes and slowly roll them upwards a few times.
Relaxation techniques that can help you get back to sleep
Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly and lower back can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.
Progressive muscle relaxation. Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.
Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.

Using Supplements and Medication Wisely
When you’re tossing and turning at night, it can be tempting to turn to sleep aids for relief. Although sleep aids may be described as “natural,” be aware that they can still have side effects and interfere with other medications or vitamins you’re taking. For more information, talk to your doctor.

Melatonin is a naturally occurring hormone that your body produces at night. It helps regulate your sleep-wake cycle and is available as an over-the-counter supplement. While melatonin doesn’t work for everyone, it may be an effective insomnia treatment for you—especially if you’re an extreme “night owl” with a natural tendency to go to bed and get up much later than others.
Valerian is an herb with mild sedative effects that may help you sleep better. However, the quality of valerian supplements varies widely.

Prescription Sleeping Pills for Insomnia
While prescription sleep medications can provide temporary relief, they are not a cure for insomnia. If not used carefully, they actually make insomnia worse in the long run. First, try changing your sleep habits, your daily routine, and your attitudes about sleep. Lifestyle and behavioral changes make the most lasting difference when it comes to insomnia.

If you are struggling to get to sleep due to anxious thoughts, please contact me via email.

eglcsw@eileengrudierlcsw.com

REFERENCES

Insomnia: Symptoms, Causes, and Treatment