Category Archives: Mental Health and Wellness

Yes, Stress Really Can Make You Sick —Here’s Why

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Can Stress Really Make Us Sick? Understanding the Mind-Body Connection

Yes—chronic stress can absolutely impact your physical health. In fact, 60% to 80% of primary care visits involve stress-related concerns. Health psychologists like Dr. Julia Kogan and functional medicine specialists like Dr. Patricia Mills explain that prolonged stress elevates cortisol levels, which can weaken the immune system, trigger inflammation, and exacerbate chronic conditions like arthritis, IBS, and fibromyalgia. Chronic stress also decreases white blood cells, disrupts sleep, and interferes with hormone production—leading to issues with menstruation, fertility, and even testosterone levels in men. Symptoms of stress-related illness include headaches, high blood pressure, lowered immunity, sleep disturbances, and reduced sex drive.

Key Facts:

  • Chronic stress weakens the immune system and increases inflammation.
  • Cortisol overproduction impacts hormone balance and immunity.
  • Stress can worsen chronic conditions like arthritis, IBS, and fibromyalgia.
  • Symptoms of stress-related illness include fatigue, poor sleep, tension, and frequent infections.
  • Activities like meditation, breathwork, yoga, walking, dancing, and aromatherapy can naturally increase oxytocin, the relaxation hormone.

While we can’t eliminate all stress from our lives, we can choose how we respond to it. Tuning into our bodies and incorporating daily oxytocin-boosting habits like mindful breathing, gentle movement, and social connection can help us build resilience. If stress is taking a toll on your body, it’s not just in your head—and it’s worth taking seriously. Prioritize your well-being and reach out to a healthcare provider if stress is affecting your quality of life.

Reference: https://www.verywellmind.com/yes-stress-can-really-make-you-sick-this-is-why-8350874

What Is Major Depressive Disorder?

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Depression, also known as major depressive disorder (MDD), is a serious mood disorder that affects how a person thinks, feels, and functions in daily life. Unlike occasional sadness, depression is persistent and can lead to emotional, physical, and cognitive challenges, impacting work, relationships, and overall well-being. Symptoms include persistent feelings of hopelessness, loss of interest in activities, changes in sleep and appetite, and difficulty concentrating. While the exact causes vary, depression can be linked to genetics, brain chemistry, stress, and environmental factors. Effective treatments, such as therapy, medication, and lifestyle changes, can help individuals manage and recover from depression.

Key Facts About Depression:

  • Prevalence: Over 17 million adults in the U.S. experience depression annually.
  • Symptoms: Persistent sadness, fatigue, irritability, loss of interest, and difficulty concentrating.
  • Risk Factors: Genetics, brain chemistry imbalances, chronic stress, and substance use.
  • Types: Includes seasonal affective disorder (SAD), postpartum depression, and atypical depression.
  • Treatment Options: Therapy (CBT, interpersonal therapy), medications (SSRIs, SNRIs), and alternative treatments like transcranial magnetic stimulation (TMS).

Depression is a challenging condition, but with the right support and treatment, recovery is possible. If you or someone you know is struggling, reaching out for help is a crucial first step. Whether through therapy, medication, lifestyle changes, or support groups, there are many ways to manage depression and improve well-being. Remember, you are not alone—help is available, and healing is within reach.


不要害怕寻求帮助。
Don’t be afraid to seek help.

Reference:https://www.verywellhealth.com/major-depressive-disorder-5092483

Is Adrenal Fatigue Real? Here’s What Medical Experts Have to Say

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The term “adrenal fatigue” is often incorrectly used to explain chronic exhaustion, stress, and burnout, but according to experts like Dr. Raj Dasgupta, it is not a recognized medical diagnosis. Research has shown that the adrenal glands don’t simply “wear out” from stress, and there is no scientific evidence supporting the concept of adrenal fatigue. However, the symptoms people experience—such as fatigue and stress—are very real and should not be ignored. Instead of attributing these issues to adrenal fatigue, experts suggest looking at other potential causes, such as iron deficiency, thyroid imbalances, or nutritional gaps. Dr. Da Silva highlights that while chronic stress does impact the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol levels, the exact mechanisms behind this dysregulation are still being studied. Rather than focusing on the unproven idea of adrenal fatigue, addressing underlying health issues, stress management, and lifestyle factors can provide more effective relief for those struggling with persistent fatigue.

Key Factors

Medical and Alternative Views

  • Mainstream Medicine: The majority of medical professionals do not recognize adrenal fatigue as a legitimate diagnosis, referring to it as a “pseudo-endocrine disorder.”
  • Alternative Perspectives: Some holistic practitioners and individuals claim personal experiences with adrenal fatigue, attributing symptoms to long-term stress and adrenal gland exhaustion.
  • Psychological Factors: Some believe adrenal fatigue results from unmanaged chronic stress, low self-worth, codependency, and people-pleasing behaviors.
  • The Common Ground: While adrenal fatigue remains a debated concept, the real impact of chronic stress on health is widely accepted.

Potential Causes and Symptoms

  • Chronic stress is believed to disrupt hormone regulation, particularly cortisol levels.
  • Many symptoms attributed to adrenal fatigue overlap with stress-related conditions:
    • Persistent fatigue and low energy
    • Brain fog and difficulty concentrating
    • Insomnia and sleep disturbances
    • Mood swings and irritability
    • Weakened immune system
    • Cravings for salty or sugary foods
    • Dependency on caffeine to function

The Impact of Chronic Stress on Health

  • Chronic stress can contribute to HPA axis dysregulation, affecting cortisol production.
  • Left unaddressed, stress can lead to physical and mental health conditions such as:
    • Thyroid imbalances
    • Iron deficiency
    • Depression or chronic fatigue syndrome
    • Sleep disorders (e.g., obstructive sleep apnea)
    • Addison’s disease (a true adrenal disorder)

Addressing Symptoms and Seeking Help

  • Medical Evaluation: Consult a doctor to rule out other conditions contributing to fatigue and stress.
  • Lifestyle Changes:
    • Improve sleep quality and maintain a regular schedule.
    • Reduce stress through mindfulness, therapy, and relaxation techniques.
    • Adopt a balanced diet to support energy and hormonal balance.
    • Engage in regular movement to boost well-being.
  • Therapeutic Approaches: Exploring unresolved stress and trauma through therapy, breathwork, or movement-based practices can help manage symptoms effectively.

While the concept of adrenal fatigue remains scientifically unproven, the symptoms people experience—such as chronic fatigue, brain fog, and mood swings—are very real and often linked to prolonged stress. Rather than focusing on an unsupported diagnosis, addressing the root causes, such as poor sleep, nutritional deficiencies, or hormonal imbalances, can provide more effective relief. Managing stress through lifestyle changes, therapy, and mindfulness can improve overall well-being, and seeking medical evaluation can help identify any underlying conditions. Whether through better sleep, balanced nutrition, or emotional support, taking proactive steps to manage stress can lead to a healthier, more energized life.

Reference: https://www.verywellmind.com/is-adrenal-fatigue-real-8785654

Here Are 4 Ways to Cope With Existential Dread

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Late at night, when the world quiets down, existential dread can creep in—the unsettling fear of uncertainty, of not knowing if you’re on the right path or if things will ever get better. It thrives in moments of doubt, feeding on the pressure to have everything figured out. But the truth is, no one does. Life isn’t a straight path; it’s a journey full of twists, detours, and discoveries. Instead of fearing the unknown, try embracing it. Ground yourself in the present, acknowledge your thoughts without judgment, and remember that uncertainty isn’t failure—it’s possibility. You are not lost; you are simply becoming.

Millennials and Zoomers (aka Gen-Z) May Be Feeling Existential Dread the Most

Existential dread is a common experience, especially among younger generations navigating an uncertain world. While feelings of stagnation and questioning one’s purpose can arise at any age, Millennials and Gen Z face unique challenges that contribute to this sense of unease. Economic instability, social media comparisons, and the pressure to find meaning in a fast-paced, ever-changing society all add to the weight of uncertainty. As traditional milestones become less linear, many struggle with doubts about where they should be in life, leading to a pervasive sense of anxiety about the future.

  • Climate anxiety: A 2021 report by the Pew Research Center found that Gen Z and Millennials are more engaged in addressing climate change than Gen X and Boomers. They are actively taking action, speaking about climate issues, and engaging with social media content about the changing planet at a higher rate than older generations. In other words, these generations are carrying the emotional burden of our planet’s uncertain future more than anyone else.
  • Financial stress: The anxiety doesn’t stop with climate change—Millennials alone hold nearly a third of all student loan debt, creating immense financial pressure. To cope with this stress, many young people turn to substances, smoking, and other unhealthy coping mechanisms, further impacting their well-being.
  • Poor mental health overall: When it comes to overall mental health, Gen Z has been found to have the poorest mental health outcomes compared to other generations. According to the American Psychological Association, both Gen Z and Millennials are also more likely to seek mental health treatment, highlighting the growing emotional and psychological strain these generations face.

There’s much that is outside of our control, but focusing on what you can control may be the relief your mind needs right now.

Here are some small ways to make a positive impact in your community:

  • Stock up on water and granola bars at the grocery store and distribute them to unhoused individuals in your area.
  • Volunteer at an organization that aligns with the change you want to see in the world.

If your existential dread stems from loneliness, consider these steps:

  • Sign up for a ceramics class or another hobby-based activity.
  • Attend a local event to meet new people.
  • Invite a new coworker out to lunch.

While existential dread can feel overwhelming, shifting your focus to what you can control can make a world of difference. Whether it’s giving back to your community, fostering new connections, or engaging in activities that bring you joy, small, intentional actions can help ground you in the present and remind you of your own agency. The world may be uncertain, but by taking steps toward positive change—both for yourself and those around you—you can cultivate a sense of purpose, connection, and hope in the midst of the unknown.

Reference: https://www.verywellmind.com/coping-with-existential-dread-7972035

7 Ways Spring Cleaning Is Good for Your Mental Health

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As winter fades and spring emerges, many embrace the tradition of spring cleaning—not just as a household chore but as an act of self-care. Beyond the obvious physical benefits of a cleaner space, research suggests that decluttering can significantly boost mental well-being. Many people report feeling less stressed and more accomplished after tidying up, making it a popular practice—nearly 8 in 10 Americans participate in this annual ritual. While scrubbing, sorting, and organizing might not be the most exciting weekend activities, the mental clarity and renewed energy that come from a refreshed space make it all worthwhile.

  • Spring Cleaning Signals a Fresh Start
    It acts as a psychological reset, helping the brain recognize a transition into a new season and fostering a sense of renewal.
  • Relief from Seasonal Affective Disorder (SAD)
    The act of cleaning can serve as a tangible way to mark the shift from winter to spring, bringing a sense of relief and a brighter outlook.
  • A Sense of Control
    Organizing and tidying up allows individuals to focus on what they can control, reducing anxiety and providing a sense of stability.
  • A Sense of Accomplishment
    Completing cleaning tasks can boost confidence and motivation, reinforcing the ability to tackle other personal and professional goals.
  • Decreased Financial Stress
    Organizing spaces can help people keep track of important financial documents, avoid unnecessary spending, and reduce money-related anxiety.
  • Improved Social Life
    A cleaner, more organized home encourages social interactions, making it easier to invite guests without stress or embarrassment.
  • It May Set Other Good Habits in Motion
    Spring cleaning can lead to positive lifestyle changes, such as exercising more, maintaining better sleep habits, and improving focus by reducing clutter.

Spring cleaning isn’t just about tidying up—it’s a powerful tool for improving mental well-being. From providing a fresh start and easing seasonal depression to fostering a sense of control and accomplishment, the benefits go beyond a clean home. By decluttering and organizing, you may also reduce financial stress, enhance your social life, and set the stage for other positive habits. As you refresh your space this season, remember that you’re also refreshing your mind, making way for a healthier and happier you.


积极的自我对话有助于改善心情。
Positive self-talk can help improve your mood.

Reference: https://www.verywellmind.com/why-spring-cleaning-is-good-for-your-mental-health-7372064

Bullying

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The CDC defines bullying as unwanted aggressive behavior by youth or groups of youths, excluding siblings or current dating partners, that involves a power imbalance and is repeated or highly likely to be repeated. Bullying can cause harm or distress to victims, whether physical, psychological, social, or educational. It takes many forms, including physical aggression like hitting or tripping, verbal attacks such as name-calling or teasing, relational bullying like spreading rumors or exclusion, and damage to property. With the rise of technology, bullying now extends to cyberbullying, where harmful behaviors occur online. Youth can find themselves as perpetrators, victims, or both, highlighting the complex dynamics of bullying and its far-reaching impact.

Key Facts About Bullying in the United States

Bullying as an Adverse Childhood Experience: Bullying negatively impacts all youth involved, including victims, perpetrators, and bystanders.

Prevalence of Bullying:

  • About 1 in 5 high school students reported being bullied on school property in the past year.
  • Over 1 in 6 high school students reported experiencing electronic bullying via texting or social media.

Disparities in Bullying:

  • Female students are more likely than male students to experience both in-person and electronic bullying.
  • LGBTQ+ students are at higher risk of being bullied compared to their cisgender, heterosexual peers.
  • Asian and Native Hawaiian or other Pacific Islander students report lower rates of school bullying compared to Hispanic, White, and Multiracial students. Native Hawaiian or Pacific Islander students also experience lower rates of electronic bullying compared to most other racial/ethnic groups.

Bullying as a Discipline Issue:

  • National surveys indicate bullying occurs weekly in 28% of middle schools, 15% of high schools, and 10% of elementary schools.
  • Cyberbullying is reported weekly by 37% of middle schools, 25% of high schools, and 6% of elementary schools.

Bullying is a pervasive issue with serious consequences for all involved, but it can be addressed through awareness, prevention, and intervention. Key signs of bullying include unexplained injuries, lost or damaged belongings, changes in eating or sleeping habits, withdrawal from friends or activities, and declining academic performance. Preventing bullying requires fostering a positive, inclusive environment where differences are celebrated, and open communication is encouraged. Peers can stand up for victims by showing support and reporting incidents, while adults and school staff must remain vigilant, establish clear anti-bullying policies, and provide safe spaces for students to seek help. By working together, communities can create a culture of respect and kindness, ensuring every child feels safe and valued.

Reference:https://www.cdc.gov/youth-violence/about/about-bullying.html

How to Know If You Are in a Healthy Relationship

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Relationships are rarely flawless; they’re a blend of both healthy and unhealthy elements. Yet, while we often discuss the warning signs of unhealthy relationships, we tend to overlook what defines a healthy one. Healthy relationships thrive on respect, trust, honest communication, and mutual support. Shifting our focus to these positive aspects helps us cultivate stronger, more meaningful connections.

To evaluate the health of your relationship, consider asking yourself questions like these:

  • Do you have trust in one another?
  • Do you respect each other?
  • Do you support each other’s interests and efforts?
  • Are you honest and open with each other?
  • Are you able to maintain your individual identity?
  • Do you talk about your feelings, hopes, fears, and dreams?
  • Do you feel and express fondness and affection?
  • Is there equality and fairness in your relationship?

Characteristics of Healthy Relationships

  • Trust
    Trust forms the foundation of any healthy relationship, built through mutual respect, dependability, and honest interactions over time.
  • Openness and Self-Disclosure
    Sharing thoughts, feelings, and experiences fosters connection and strengthens trust, while also respecting each other’s boundaries.
  • Healthy Boundaries
    Boundaries protect individuality and ensure mutual respect by defining acceptable behaviors and maintaining personal space and needs.
  • Mutual Respect
    Healthy relationships thrive on respect, shown through active listening, understanding, and supporting each other’s goals and individuality.
  • Love and Affection
    Genuine love evolves from passion to deep affection and trust, with each partner finding contentment in their shared emotional and physical connection.
  • Good Communication
    Open, respectful communication allows couples to resolve conflicts constructively and strengthen their bond.
  • Give-and-Take
    Reciprocity in relationships means giving and receiving support freely, balancing needs while nurturing each other.

Building a healthy relationship requires a balance of trust, respect, open communication, and mutual support. By fostering openness, setting healthy boundaries, and embracing love and affection, partners can create a nurturing connection that grows over time. Effective communication and a natural give-and-take ensure that both individuals feel valued and supported, even through challenges. While no relationship is perfect, focusing on these key elements can help strengthen your bond and pave the way for a fulfilling and lasting partnership.

Reference: https://www.verywellmind.com/all-about-healthy-relationship-4774802

Can You Have a Delayed Reaction to Grief?

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Grief typically unfolds through five stages: denial, anger, bargaining, depression, and acceptance. While it begins with denial and ends with acceptance, the journey is rarely linear. According to San Francisco therapist Dr. Avigail Lev, individuals often move back and forth between stages—shifting from anger to bargaining, returning to depression, and so on. These stages provide a framework for processing loss, confronting emotions, and moving toward healing. However, in delayed grief, denial persists, leaving unresolved feelings that can complicate the path to recovery.

“In delayed grieving, the denial stage lasts longer, meaning the person remains in denial for a more extended period.” — Dr. Avigail Lev

Signs and Symptoms of Delayed Grief

Delayed grief varies from person to person, with symptoms that can manifest both emotionally and physically. Signs of delayed grief on an emotional level include:

  • A sense of numbness or detachment
  • Intense emotional reactions in response to things that remind you of the loss
  • Feelings of persistent sadness
  • Intrusive thoughts or memories about your loved one
  • Problem enjoying things that used to bring you pleasure
  • Changes in how you feel about yourself, your purpose, or your identity
  • Feelings of guilt or regret

Physical symptoms of delayed grief can include:

  • Changes in sleep, appetite, or body weight
  • Feeling tired or unmotivated
  • Physical symptoms such as headaches, stomach aches, muscle tension, frequent illness, and digestive issues

Self-Care Practices to Support the Grieving Process

If you’re dealing with delayed grief, there are strategies to help you reconnect with your emotions and process them more deeply. Consider trying the following techniques:

  • Journaling: Expressive writing can be a therapeutic way to work through the difficult emotions you are feeling. Consider writing a letter to your loved one or write down your favorite memories of that person.
  • Mindfulness practices: Mindfulness is all about centering your attention on the here and now. It can be a way to connect with what you are feeling and what these feelings mean. Research suggests it can help bereaved people improve emotional regulation and executive function.
  • Stick to a routine: Keeping a regular routine is important when you are dealing with stressful experiences. It can help you maintain a sense of consistency and normalcy, which may help you feel more in control even when things seem hectic or tumultuous.
  • Learn about grief: Spend some time learning about what the normal grieving process looks like, including the stages of grief that people typically experience. It can be comforting to know that what you are experiencing is normal and expected.
  • Honor your loved one: Find meaningful ways to honor the memory of the person you have lost. For example, you might create a memorial or participate in rituals to honor their life.

Healing from grief, especially delayed grief, takes time and patience, but it’s important to know that support and effective treatment options are available. Strategies like grief counseling, cognitive-behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), and expressive arts therapy can help you process your emotions, reconnect with your feelings, and navigate your journey toward acceptance. Whether through talking, mindfulness, creative expression, or structured therapeutic approaches, these options provide valuable tools to address your grief and move forward with greater clarity and resilience.

Reference: https://www.verywellmind.com/can-you-have-a-delayed-reaction-to-grief-8425426

10 Sneaky Signs Stress Is Showing Up in Your Body

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You’re probably familiar with the word stress, but you might not have heard of overstress. The American Psychological Association (APA) defines stress as the physical and emotional reactions to challenges or stressors. This can manifest as physical symptoms like a racing heart or emotional responses like irritability (more on that shortly). Stress is an unavoidable part of life—it’s simply part of being human. The real issue arises when stress crosses the line into overstress. Though less commonly discussed, overstress is essentially chronic stress. The APA describes chronic stress as the ongoing physical and emotional toll caused by prolonged exposure to stressful situations.

” Stress v. Overstress

Think of it like this: cramming for finals is stressful. But it only happens a couple of times a year. However, working a high-pressure job with constant quick and intense deadlines can lead to chronic stress. You’re having prolonged exposure to stressful events, which can leave you feeling overstressed.” – Verywell Mind

What Causes Overstress?

Stressful Circumstances

  • Chronic illness
  • Job loss
  • Spousal conflict
  • Mental health challenges
  • Family difficulties

Uncertainty and Unpredictability

  • Adding layers of stress to everyday challenges.

Sustained Stress

  • Persistently pushing through stressful events or situations over an extended period.

Understanding the factors that lead to overstress can help you recognize when your stress levels are becoming unmanageable. If you’re navigating ongoing challenges like health issues, relationship conflicts, or prolonged uncertainty, it’s important to acknowledge the toll they may take. Remember, you don’t have to face it alone—seeking support from a therapist, counselor, or trusted professional can make a world of difference. Taking steps to address your well-being is not a sign of weakness but an act of strength and self-care.

Reference: https://www.verywellmind.com/signs-of-overstress-8738715

Is Anxiety a Mental Illness?

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Anxiety is a natural part of life that everyone experiences at some point, whether it’s feeling nervous before a big event, getting butterflies in your stomach, or dwelling on a stressful situation. While these feelings can be uncomfortable, occasional anxiety is not considered a mental illness. However, when anxiety becomes overwhelming, persistent, and significantly impacts daily life, it may indicate an anxiety disorder, which is a diagnosable mental health condition. Understanding the difference between everyday anxiety and anxiety disorders is an important step in recognizing when to seek support.

What Is a Mental Illness?

Mental illnesses are psychiatric conditions that affect a person’s mood, behavior, and thoughts, impacting about 1 in 5 people, with 4% experiencing severe cases. For a condition to be considered a mental illness, it must significantly disrupt daily life. While some cases are short-term, many require long-term management through effective treatment. Untreated mental illnesses can affect jobs, relationships, and family dynamics, but with proper care, people can lead fulfilling lives.

Common mental illnesses include:

  • Depression, including unipolar depression and bipolar depression
  • Anxiety disorders
  • Personality disorders, such as borderline personality disorder and narcissistic personality disorder
  • Psychotic disorders
  • Post-traumatic stress disorder (PTSD)
  • Substance abuse disorder
  • Eating disorders

Your mental health matters, and taking steps to care for it is an act of strength and self-compassion. If you’re struggling with chronic anxiety or other mental health concerns, know that support is available and healing is possible. Treatments for anxiety, including therapy (like cognitive behavioral therapy), medications, mindfulness practices, and lifestyle changes, can help you regain balance and improve your quality of life. Don’t hesitate to reach out to a mental health professional, trusted friend, or support group—no one should navigate this journey alone. Prioritize your well-being, and remember: seeking help is a powerful step toward a healthier, happier you.


保持平衡的生活方式。
Maintain a balanced lifestyle.

Reference: https://www.verywellmind.com/is-anxiety-a-mental-illness-5271630