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Recent forum posts
Speech Anxiety. How Do I Cope?????
Student Support / by eeveeon
Last post
 January 25th, 2018
...See more Speech anxiety. What is it? Where does it come from? How do we get rid of it? These questions are all too common when we think of speech anxiety, and of course anxiety in general. Also known as Glossophobia, ‘public speaking anxiety …is the fear experienced by a person when delivering (or preparing to deliver) a speech to an audience. Public speaking anxiety is sometimes referred to as stage fright or communication apprehension. In some cases, a person will have this specific phobia on its own, however in other cases, others may also have broader experiences of social phobia or social anxiety disorder. Public speaking, speeches and other assignments of similar natures tend to happen in a school setting, so I believed it would be best to post some information here, enabling a discussion regarding speech anxiety and hopefully providing some insight on how to overcome the symptoms. Speaking of different cases, speech anxiety is often related to social anxiety and general anxiety, which are both generally diagnosed by a medical professional. They may range from mildly unsettling to overbearing and overwhelming, however there is treatment available to rid the symptoms of anxiety, and to regulate rational and calm thinking and body behaviour. What are the symptoms of glossophobia? Great question. They are similar to general anxiety and social anxiety symptoms (physical), that being: shaking, sweating, nausea, dry mouth, fast or rapid heartbeat, difficulty speaking and/or swallowing, dizziness, trembling, and many more depending on the person. As well as the physical symptoms, the same goes for emotional and mental symptoms, i.e. feelings of anxiousness, worry, nervousness, failure, overthinking, panic, all-or-nothing thinking, and others of a similar nature. Speech anxiety is fairly common. So common, that it is only natural to say that it is normal to experience, however the rate of panic ultimately depends on the person. As mentioned above, it may range from mild to completely overwhelming to a point where the individual breaks down. Speech anxiety often beings with problematic thought patterns Sourced, from OUW [http://www.uwstout.edu/counsel/speechanxiety.cfm], there are four thought patterns that can cause issues. These are: all or nothing thinking, over generalisation, jumping to conclusions and fortune telling (in a negative way). Now lets get thinking. Theres no cure for speech anxiety per se, but how can I manage these symptoms? What can I do to cope? Here is a step-by-step process taken from OUW that will hopefully be assistive, and upon reading and analysing it, I can confirm that they are valuable steps to take. Step 1: Self-Assessment Begin by identifying problematic thinking patterns (such as those described previously). Ask yourself, "What am I really afraid of?" Doing so may help you gain a more realistic perspective into the realities of what is expected and what is not expected. Ask yourself, "What are my strengths as a public speaker?" In other words, do not overlook the strengths you offer and avoid becoming too focused upon limitations. Step 2: Gradual Exposure and Preparation Look for opportunities to expose yourself to mild-moderate levels of anxiety that challenge, but do not overwhelm, your ability to succeed. Consider developing a positive visualization of yourself giving a successful class speech or presentation. Practice in front of trusted friends. Review feedback with your friend and make any adjustments accordingly. Be thoroughly prepared and rehearsed. Nothing replaces adequate time spent in practice. Consider using relaxation techniques to manage feelings of anxiety (these will be discussed after these steps). Step 3: During the Speech or Presentation Rather than blocking out the audience, or seeing them in their underwear, try viewing them as allies who are generally supportive and want you to succeed. Act calmly, even if you feel nervous or anxious. The more you dwell on this nervousness/anxiety, the more likely you will remain preoccupied with it. Try to overlook minor errors during the speech/presentation. Overall impressions are more important to the audience than a word-perfect speech. Step 4: After the Speech or Presentation Temper external feedback with internal beliefs and expectations you have established in Steps 1 and 2. Asking others afterwards, "how did I do?" without first asking yourself may deprive yourself of a very significant source of feedback: You! Above all else, take satisfaction in what you have accomplished. Give yourself credit for making the speech or presentation as successful as possible. After looking at these steps, it is now great to become aware of some self-help methods that can relieve anxiety symptoms: Before the speech or presentation, it is a good idea to practice slow, deep abdominal breathing. This calm help calm nerves and lower your heart rate significantly. Try not to take in any caffeine or nicotine before the exam as these can increase anxiety and nervousness. If it is a must, try to keep it at a mild to moderate amount. This is inclusive throughout the semester of your studies, and throughout your life if you suffer with severe anxiety. As well as this, it is a good idea to get into moderate exercise to release endorphins and adrenaline, helping the body become more fit and works alongside deep breathing exercises. Adequate nutrition and becoming a fit person should assist in relieving anxiety symptoms. Good examples of physical relaxants include: meditation, yoga or muscle relaxation to help the mind and body feel uplifted and balanced, as well as alert and prepared. Remember, as a student, your goal is to practice practice practice. More often than not, anxiety symptoms arise because of feelings of lack of practice and unpreparedness, which is definitely not what we want. Prepare yourself, learn your material so well that you dont need to use palm cards. Exert yourself in a healthy way that allows you to feel confident with your speech. Please remember that if you take all the appropriate steps to alleviate anxiety symptoms and they do not budge or become worse, it may be more appropriate of you to seek the help from a medically trained professional to rule out any other symptoms. Some helpful resources a professional may provide are: medications, counselling, psychological analysis, therapy, group support and many others. Now, here are my questions to you! 1. Would you say that you suffer with speech anxiety? 2. How does it affect you personally? 3a. Have you tried any coping mechanisms? List them below. 3b. How have these coping mechanisms assisted you? 4. Do you have a support network? 5. Which of the problematic thought processes would you say that you utilise the most? Have you tried combatting this? Sources: x [http://www.uwstout.edu/counsel/speechanxiety.cfm] x [http://www.speaking.pitt.edu/student/public-speaking/speechanxiety.html] @MonBon tagged per request
Honors Project: Addiction and its Correlation to Mental Health
Addiction Support / by eeveeon
Last post
 January 12th, 2018
...See more Addiction and its Correlation to Mental Health An addiction is something that is complex. It is a brain disease that is manifested by compulsive substance use despite harmful consequences. An addiction is a condition that arises when a person ingests a substances or engages in an activity that can be pleasurable, however, subsequently becomes compulsive and interferes with everyday activities that people go through, including a persons work life, relationships and their health. While an addiction may not necessarily cause a mental health illness and vise versa, it is still important to note that the behaviour of both at the same time can cause greater issues. When you have both a substance/activity abuse problem and a mental health issue such as depression, bipolar disorder, or anxiety, it is called a co-occuring disorder or dual diagnosis. The correlation between an addiction and mental health issues ultimately lies in a dual diagnosis. This is where both the mental health issue and the addiction have their own unique symptoms that may get in the way of your ability to function, handle lifes difficulties, and relate to others. The situation becomes much more complicated when the co-occurring disorders affect each other and interact. When a mental health problem goes untreated, an addiction or abuse problem will generally become worse as well. Similarly, when an addiction increases, mental health issues generally increase too. The National Alliance on Mental Illness (NAMI) has shown that Americans suffering with a mental illness often experience drug problems at far higher rates than the general community. These studies suggest that around 50 perfect of people suffering with mental illness also have a drug or alcohol problem. NAMI has also shown that 37 percent of Americans that suffer with alcohol addiction, and 53 percent of Americans that suffer with drug addiction both suffer with at least one mental illness. Finally, of all people diagnosed as mentally ill, 29 percent abuse either alcohol or drugs. This justifies the importance of both conditions being correctly diagnosed and that they are appropriately treated. Which comes first, the addiction or the mental health illness? Although an addiction is commonly suffered by people with mental health issues, one does not directly cause the other. Substance addiction - Often used to self-medicate the symptoms of depression or anxiety. - Causes side effects and in the long term, worsens the very symptoms they initially numbers or relieved. Impulse Control Disorders - Often manifest in sudden bursts of energy and a false sense of happiness/excitement. - May result in excessive anxiety. Behavioral Addiction - Similar to ICD, behaviours may manifest in burst of excitement, resulting in the need to find a sense of relief. - This may lead to anxiety or depression due to the need to continuously achieve it. - Behavioural addictions (such as gaming/internet may increase depression due to lack of spending time in the real world, a lack of sunlight and interpersonal interaction (rather than online interaction). A substance abuse or an addiction may trigger new symptoms and may intensify symptoms of mental illness. An alcohol or substance abuse, for example, interact with medications such as antidepressants, anti-anxiety pills, and mood stabilisers, making them less effective and resulting in negative side effects. There are several possible causes of addiction. First, people may engage in behaviour that is harmful due to a mental illness. Second, people may learn unhealthy behaviour from the environment that they reside in. Third, peoples thoughts and beliefs create their feelings. This in turn determines their behaviour. Someones thoughts and beliefs may be unrealistic or dysfunctional, thus leading to a similar pattern in their behaviour. An example of this is the psychopathological model of addiction and recovery implications. The psychopathological model sees mental disorders as the cause of addiction. Cognitive difficulties, mood disturbances and other mental illness are all examples of mental disorders. Addiction and other mental health disorders commonly occur together (called comorbidity). What are some types of addictions? A person can be addicted to many different things. It may be sudden, may depend on potential risk factors, and any factor that is environmental, social, behavioural, genetics, previous experiences (trauma, injury), exposure, mental illness, etc. Substance addiction Drugs (illicit/prescription) Alcohol Tobacco Substance addiction Drugs (illicit/prescription) Alcohol Tobacco Impulse Control Disorders Kleptomania Gambling Pyromania Behavioral Addiction Food Sex/Pornography Pain (seeking) Shopping Working Exercising Technology (computer/internet/games) What are the risk factors of an addiction? Are there preventative factors? As shown above, the risk factors that may be associated with an addiction can be reversed in a positive way. If a risk factor is known, it should be dealt with accordingly. Good behaviour and self control are one of the biggest preventative factors available for an addiction, and may drastically improve mental health at the same time, benefiting a person with a dual diagnosis. At best, you should do your best to HALT (avoid high-risk situations): - Hungry - Angry - Lonely - Tired Mental health symptoms of an addiction Confusion, delusions and hallucinations Irritability, anxiety or paranoia Slow reaction time Excess confidence Behaviour changes Anxiety - Panic attacks or panic symptoms Depression Mood swings (erratic behaviour) Sense of entitlement - needing to utilise the substance/activity on a regular basis An intense urge to utilise the addiction to block out other feelings and or emotions Coping mechanisms that may work Two skills that are essential are the ability to manage your stress levels and relax and to combat your negative thinking. Be honest with yourself. Acknowledge your current state, and try to be mindful. Find healthy alternatives (if you require an adrenaline release, a healthy amount of physical exercise may release those endorphins). Listening to music, drawing, singing, dancing, exercising, mindfulness, writing, cleaning, stretching/yoga, conversing and general activities are all good examples of healthy coping mechanisms. One important mechanism may be to keep a daily/weekly/monthly journal of your achievements. That way, you can track your progress and visibly see your results. What help is readily available? There are an abundance of programs that may be available to you, and it depends on your specific area, however, here are some specific examples of types of help that you can get if suffering with an addiction and mental health issues as a result. Withdrawal programs This may be a rehabilitation centre, or something similar, that detoxes the person of the drug or addiction in a healthy, safe way, typically run at a residential centre or in the community. Self-help Sharing experiences and providing communal support. This is an external source of help for people that provides motivation, connection and ongoing support. An example of a community support agency is: Alcoholics Anonymous Controlled use A treatment to assist in the use of drugs in a safer way. May be offered by a community support agency who can provide information, accomodation, help with finding suitable work and housing as well as training and education. Counselling This may help rechannel damaging thoughts about taking drugs. It may also provide help it finding other, safer coping mechanisms. Medication There are numerous medications that can help ease cravings of addiction, cravings that make it hard to stop using some drugs. If you are experiencing cravings of addiction, please seek professional help from a psychiatrist for more information. DISCUSSION Here are some questions to get you thinking: - How has this made you feel? Have you come out of this with a better understanding? - What can you say about drug addiction and mental health? How could you describe its correlation? - What risk factors can you identify? Why might they be risks? - How can you avoid these risk factors? - Have you got any coping tips that may benefit other people in the community? For on-going support, please check out the Addiction Support [https://www.7cups.com/home/addiction/] community. Mind Body Relaxation Guide [http://www.mindbodyrelaxationguide.org] Cognitive Therapy Guide [http://www.cognitivetherapyguide.org] HelpGuide - Addictions [https://www.helpguide.org/home-pages/addictions.htm] National Institute on Drug Abuse [https://www.drugabuse.gov/publications/principles-drug-addiction-treatment-research-based-guide-third-edition/resources] (NIDA) References Dr. Steven Melemis, I Want to Change My Life. (2017, December 25). What is Addiction? Understanding Addiction. Retrieved December 28, 2017, from https://www.addictionsandrecovery.org/what-is-addiction.htm [https://www.addictionsandrecovery.org/what-is-addiction.htm] Drug addiction (substance use disorder). (2017, October 26). Retrieved December 28, 2017, from https://www.mayoclinic.org/diseases-conditions/drug-addiction/symptoms-causes/syc-20365112 [https://www.mayoclinic.org/diseases-conditions/drug-addiction/symptoms-causes/syc-20365112] Drugs & mental illness. (2017, May 29). Retrieved December 28, 2017, from https://www.sane.org/mental-health-and-illness/facts-and-guides/drugs-and-mental-illness [https://www.sane.org/mental-health-and-illness/facts-and-guides/drugs-and-mental-illness] Horvath, T., PH.D, ABPP, Misra, K., PH.D, Epner, A. K., PH.D, & Cooper, G. M., PH.D. (2013, August 26). Psychological Causes Of Addiction. Retrieved December 28, 2017, from https://www.mentalhelp.net/articles/psychological-causes-of-addiction/ [https://www.mentalhelp.net/articles/psychological-causes-of-addiction/] P, R. (2017, January). What is Addiction? Retrieved December 28, 2017, from https://www.psychiatry.org/patients-families/addiction/what-is-addiction [https://www.psychiatry.org/patients-families/addiction/what-is-addiction] Saison, J., Smith, M., & Segal, J. (2017, April). Substance Abuse and Mental Health Issues. Retrieved December 28, 2017, from https://www.helpguide.org/articles/addictions/substance-abuse-and-mental-health.htm [https://www.helpguide.org/articles/addictions/substance-abuse-and-mental-health.htm] The Connection Between Mental Illness and Substance Abuse. (n.d.). Retrieved December 28, 2017, from http://www.dualdiagnosis.org/mental-health-and-addiction/the-connection/ [http://www.dualdiagnosis.org/mental-health-and-addiction/the-connection/] What is Addiction? (n.d.). Retrieved December 28, 2017, from https://www.psychologytoday.com/basics/addiction [https://www.psychologytoday.com/basics/addiction]
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I've talked to a whole lot of people on here but no one comes close to Holly. I was in tears on many occasions and ended the conversation smiling. In my personal opinion there is no better listener on this site. I felt like she completely understood everything I had to say, no matter how weird and I felt like I was being heard. Holly truly has a heart of gold and I can't thank her enough for everything so far! 5 stars will never feel enough after talking to her. Definitely one of the best decisions of my life messaging her. :)
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Really understood me and took the time to listen and give her support. Made me feel better when I was feeling low. Great listener.
He was a great guy
Holly is wonderful. Very empathetic understanding and compassionate wisdom as well she let me open up on things that I've been hiding and bottling up for so long and has great insight and woman's intuition on all of it kind of like the BFF I always wished to have
she's an angel on earth
she helped me get over all my frustration and changed my mood for the better, and i truly needed that
extremely excellent listener thanks for your time
Holly is a kind sould that keeps collected and calm through difficult situations and made me feel like I was really being helped. Her empathy is amazing and 5 stars are not enough.
Great listener, does her job well!
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