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The Effects of Substance Abuse on Anxiety and Mental health

Substance abuse is defined as “the use of a substance for a purpose not consistent with legal or medical guidelines.” There are different ways that an individual could misuse drugs. The National Institute on Alcohol Abuse and Alcoholism defines alcohol abuse as a “pattern of drinking alcohol that brings blood alcohol concentration (BAC) to 0.08 percent – or 0.08 grams of alcohol per deciliter – or higher. For a typical adult, this pattern corresponds to consuming 5 or more drinks (male) or 4 or more drinks (female), in about 2 hours.” Prescription drug abuse occurs when a person abuses a medication that was prescribed to them by a medical professional or takes prescription drugs that were not prescribed to them at all. It also includes taking more medication than prescribed, mixing the medication with other drugs, ingesting the medication in a way other than prescribed (e.g., crushing and snorting a pill that is meant to be swallowed), and/ or taking the medication more frequently than prescribed. Using any illicit substance is considered drug abuse. Habitually abusing drugs and/ or alcohol will affect the way one’s brain functions, as one’s body becomes increasingly accustomed to functioning with the presence of the abused substance in its system. The psychological distress associated with substance abuse can trigger anxiety and adversely impact one’s mental health.

Alcohol and Anxiety

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Drinking alcohol is known to exacerbate anxiety. Alcohol reduces the amount of serotonin (the neurotransmitter that works to stabilize one’s mood, happiness, and feelings of well-being) in the brain, and low levels of serotonin are associated with increased anxiety. While drinking alcohol can result in fleeting feelings of relaxation, it is not uncommon for an individual to experience increased feelings of anxiety after the initial effects of alcohol wear off. A 2014 University of Missouri-Columbia study found that drinking alcohol as a method of getting to sleep disrupts the body’s sleep homeostasis, or sleep regulator, and adversely affects one’s natural sleep cycles. The disruption in sleep patterns caused by alcohol can affect one’s energy levels, mood, and increase one’s susceptibility to anxiety.

Substance Use Disorder and Anxiety Disorders

Studies show that substance use disorder increases one’s risk of mental health issues such as anxiety, depression, and psychosis. The National Institutes of Health (NIH) assert that nearly half of the people “who have a mental health disorder will also have a substance use disorder at some point in their lives and vice versa.” When an individual is diagnosed with substance use disorder and another co-occurring mental health illness it is referred to as a dual diagnosis. The National Institute on Drug Abuse (NIDA) states that people diagnosed with substance use disorder are twice as likely to suffer from a mood or anxiety disorder than the general population. The 2017 National Survey on Drug Use and Health found approximately 8.1 percent of individuals in the United States are living with mental illness and substance use disorder. Anxiety disorders and substance use disorders frequently co-occur. These two disorders have such high rates of co-occurrence that they are among the most prevalent psychiatric illnesses.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

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How To Manage Anxiety While Traveling

The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs, by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” It is the body’s natural response to stress and will manifest differently in everyone. For example, travel anxiety affects many people, and it can have a disruptive influence on one’s life. PsychCentral explains travel anxiety as a “feeling of worry or fear that occurs in relation to traveling.” Common symptoms a person may experience include:

Sleeping problems leading up to the travel date.
Being unable to control feelings of worry and concern about traveling.
Feeling restless or on edge while in airports or train stations.
Being irritable and short-tempered.
Having panic attacks, which may cause a racing heart, sweating, and feelings of being out of control.
Being self-conscious and worried that others are judging them.

There is no single cause of travel anxiety, and the triggers differ from person to person. Nevertheless, various techniques can help manage and treat different levels of travel anxiety. Consider the following tips and strategies to reduce your travel anxiety, provided by Healthline:

Prepare ahead of time: Map out your schedule and itinerary in detail so you know ahead of time what to expect.
Travel with others: If traveling alone is anxiety-provoking, consider asking a friend or loved one to join you.
Find the silver lining: Rather than dwelling on what may worry you, try to shift your focus to the new adventures and experiences afoot. This can help you replace your negative thoughts with positive ones.
Practice relaxing: Practicing relaxation techniques (e.g., meditation, mindfulness, breathing exercises, etc.) before you travel can help you ground yourself and ease anxiety.
Bring distractions: To avoid idle time that may exacerbate your anxious thoughts, consider bringing something to keep you busy during your journey. Some distracting activities include reading, journaling, crossword (or other) puzzles, movies or TV shows, or any other easily portable activity you enjoy.
Anticipate triggers: Before your trip, do some reflection work so you can anticipate the specific variables that may trigger your anxiety. Anxiety triggers refer to things that lead to an increase in your anxiety symptoms. Understanding what is behind your anxiousness can help you identify the best ways to curb anxiety symptoms beforehand and the most effective techniques to navigate them in the moment.

If you continue to experience anxiety while traveling, it may be advantageous to consult a healthcare professional who can provide you with tailored guidance and customized support.

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The Impact of Anxiety on Your Relationships

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” It is the body’s response to stress and is a natural and adaptive part of human biology. Yet, anxiety can negatively influence many aspects of your life, including your relationships. Anxiety can impact an individual’s ability to connect with others in an authentic and meaningful way. Although anxiety can manifest differently in everyone, Verywell Mind highlights several symptoms and behaviors in which people might engage when they are experiencing anxiety in relationships, some of which include the following examples:

Consistently worrying about a loved one or partner.
Believing that a loved one is lying to you even if there isn’t evidence.
Being anxious about how a loved one’s anxiety may negatively affect your relationship.
Worrying that a loved one may adore others more than you.
Feeling concerned and overwhelmed when a loved one chooses to spend time with others.
Over-analyzation of what a loved one says, does, or acts.
Avoiding people that you love in fear that they may reject or judge you.
Isolating oneself from the people you love.

Anxiety can hinder someone’s ability to maintain healthy relationships and friendships. Although each relationship is unique, and the impact of anxiety can vary, there are generally two key issues that come up as the result of anxiety. When it comes to relationships, people living with anxiety disorders typically act one of two ways—they may avoid those they love, or they may depend on them all too much. Regardless of whether you are dealing with avoidance or codependent behaviors, these issues can negatively impact the quality of your personal relationships in various ways. A 2018 review in Neuroendocrinology Letters, examining studies from 1990-2017 related to anxiety disorders and how they play out in relationships, concluded that the link between anxiety disorders and family relationships is “bidirectional.” In other words, having an anxiety disorder can sour your relationship with your partner, and your partner’s attitude toward you can significantly affect your anxiety. Hence, anxiety can have a profound impact on relationships, affecting both the individual with anxiety and their loved ones.

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DBT Skills for Emotional Regulation in BPD

Borderline personality disorder (BPD) is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic mental health disorder. BPD is characterized by a “pervasive pattern of instability and hypersensitivity in interpersonal relationships, instability in self-image, extreme mood fluctuations, and impulsivity.” Emotional dysregulation is a term used within the mental health field to denote irrational, poorly modulated emotional responses, which is a core feature of borderline personality disorder.

DBT Basics

Dialectical behavior therapy (DBT) is an evidence-based, rigidly structured form of psychotherapy. It was developed by psychologist Marsha M. Linehan in the late 1980s as a treatment method specifically designed for chronically suicidal individuals diagnosed with borderline personality disorder. DBT combines techniques from western cognitive behavioral therapy (CBT), psycho-educational modules, and eastern mindfulness-based practices to foster the systematic learning of new emotional coping skills. DBT is carried out in three therapeutic settings: weekly individual therapy sessions, weekly DBT skills training group therapy sessions, and as-needed phone coaching. This allows participants to engage in individualized and collective treatment while focusing on the four modules of DBT, which are core mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation.

Emotion Regulation Skills

Emotion regulation is defined as “the process by which individuals influence which emotions they have, when they have them, and how they experience and express their feelings. Emotional regulation can be automatic or controlled, conscious or unconscious, and may have effects at one or more points in the emotion producing process.” The DBT emotion regulation module focuses on skills that are aimed to help individuals learn to experience strong emotions while simultaneously reducing the intensity of the emotions, without acting impulsively on them. This module provides education regarding the function of emotions as well as teaches an array of important skills surrounding emotion regulation, such as:

Opposite action skill: As the name suggests, individuals are taught to act the opposite of how they feel. First, identify how you are feeling and do the opposite (e.g., if you are feeling sad and want to withdraw from loved ones, make plans to spend time with them instead).
Cope ahead skill: This skill is intended encourage individuals to consider how they might be prepared in some way to reduce stress ahead of the time. Come up with a plan that prepares you to skillfully navigate and cope with emotional situations.
Positive self-talk skill: Positive self-talk encourages self-confidence, effective coping, achievement, and a general feeling of well-being. Select a few affirmations, or positive statements, that speak to you and then repeat them regularly.
STOP skills: STOP is an acronym for Stop, Take a step back, Observe, and Proceed mindfully, which can help an individual avoid engaging in impulsive behavior.
PLEASE skills: Are guidelines to remind people to prioritize physical health, because physical health is closely tied to mental health.

The goals of this module are threefold: to understand one’s emotions, reduce emotional vulnerability, and decrease emotional suffering.

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The Link Between Childhood Trauma and BPD

Borderline personality disorder (BPD) is a chronic, complex psychological condition that is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). It is characterized by a pervasive pattern of high affective instability, impulsive behaviors, unstable interpersonal relationships, and an inconsistent self-concept. Borderline personality disorder is associated with a diverse range of signs and symptoms. The cause of borderline personality disorder remains unknown. However, the National Institute of Mental Health (NIH) alludes to research that “suggests that genetics, brain structure and function, and environmental, cultural, and social factors play a role, or may increase the risk for developing borderline personality disorder.” Recent research has shown that 1.6% of the population in the United States has BPD, which amounts to over four million Americans.

Trauma is defined as any type of distressing event or experience that can have an impact on a young person’s ability to cope and function. According to the National Institute of Mental Health (NIMH), childhood trauma is defined as “the experience of an event by a child that is emotionally painful or distressful, which often results in lasting mental and physical effects.” Childhood trauma may be caused by examples such as abuse (such as sexual or physical), witnessing domestic violence, neglect, accidents, chronic or sudden medical illness, a death in the family or parental illness, substance use, divorce, or incarceration. Any experience that threatens a child’s sense of security and leaves a young person feeling overwhelmed and isolated can be traumatic. Data indicates that one in four children living in the United States experiences a traumatic event before reaching adulthood.

Childhood Trauma and BPD

Empirical evidence confirms the notion that humans store memories, experience, and emotions on a cellular level. Hence, early childhood experiences play a large role in how the brain develops and functions. A report from the Center on the Developing Child at Harvard University asserts that childhood trauma can derail healthy development and cause damaging effects on learning, behavior, and health across the lifespan. Trauma and adversity in childhood raise the risk of numerous health problems (e.g., diabetes, heart disease, cancer, mental illness, etc.) in adulthood. Further, the effects of childhood trauma have repeatedly been linked to the development of maladaptive personality traits and personality disorders. According to University of Manchester research, people with borderline personality disorder are 13 times more likely to report childhood trauma than people without any mental health problems.

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The Importance of Self-Compassion in Mental Health

Mental health refers to emotional, cognitive, and behavioral well-being. The World Health Organization (WHO) explains mental health as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.” Wellness is an active and dynamic process of change and growth to reach one’s fullest potential. According to The National Wellness Institute, wellness is a “process through which people become aware of, and make choices toward, a more successful existence.” There are eight dimensions of wellness, and devoting time to each of these dimensions in one’s daily life, can improve one’s mental health and emotional well-being.

What Is Self-Compassion?

Self-compassion is defined as “compassion directed inward, relating to oneself as the object of care and concern when faced with the experience of suffering.” Kristin Neff, Ph.D., one of the leading researchers in this field, explains that self-compassion is comprised of the following three central components:

Self-kindness versus self-judgment: being kind and understanding toward oneself rather than being self-critical.
Common humanity versus isolation: Seeing one’s fallibility as part of the larger human condition and experience rather than as isolating.
Mindfulness versus overidentification: holding one’s painful thoughts and feelings in mindful awareness rather than avoiding them or overidentifying with them.

When these interrelated elements combine and mutually interact, we can cultivate a self-compassionate frame of mind when encountering personal mistakes, failure, perceived inadequacies, and/ or various experiences of life difficulty.

Benefits of Self-Compassion

There is an array of benefits to practicing self-compassion. Research indicates that self-compassion is strongly associated with psychological well-being. More specifically, experts assert that “higher levels of self-compassion are linked to increased feelings of happiness, optimism, curiosity, and connectedness, as well as decreased anxiety, depression, rumination, and fear of failure.” A 2021 paper in the Journal of Positive Psychology, asserts that self-compassion induces a feeling of security and calmness as it produces a chemical response by activating the parasympathetic system, which triggers the release of oxytocin (commonly known as the “love hormone”). This creates a sense of emotional safety, even in the face of uncertainty, which in turn lowers stress and stress-related behaviors. According to Michigan State University, “practicing self-compassion helps us to accept our own humanness and imperfections with kindness and increases people’s motivation to learn, to change for the better and to avoid repeating past mistakes.” Self-compassion research reveals that individuals who practice self-compassion are far less likely to suffer from mental health conditions and are more resilient. Empirical literature further indicates that self-compassion appears to reduce psychopathology through lessened automatic and negative thinking, reduced avoidance of negative emotions, decreased entanglement with negative emotions, and greater emotion regulation skills, all of which lead to greater life satisfaction and enhanced mental health.

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The Effects of Social Media on Body Image and Eating Disorders

Body image refers to how a person perceives, thinks, and feels about his or her own body. Negative body image develops most often in early childhood, with 50 percent of pre-adolescent girls and 30 percent of pre-adolescent boys stating they dislike their bodies. A negative body image perception can be quite dangerous, leading to many possible long- and short-term consequences. Several clinical studies, for example, show a negative body image is typically present in the development of eating disorders.

Eating disorders are complex psychological conditions that are characterized by abnormal, irregular eating habits, and an extreme concern with one’s body weight or shape. There are several different manifestations of eating disorders. The various types are listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) under the Disorder Class: Feeding and Eating Disorders. There is no single, identifiable cause as to why someone develops an eating disorder. Research has, however, indicated certain biological, psychological, interpersonal, and social risk factors that have been noted to increase one’s susceptibility for developing an eating disorder.

Social media is a “collective term for websites and applications that focus on communication, community-based input, interaction, content-sharing, and collaboration.” Social media has become ubiquitous in the lives of Americans, as it offers a platform for communication, information sharing, and entertainment. According to the Pew Research Center, 69% of adults and 81% of teens in the U.S. use social media. While social media has its benefits, such as connecting people across the globe and facilitating the spread of knowledge, there are also potential risks associated with its use. Several studies have suggested that “social media exposure could foster body dissatisfaction and result in risky eating behaviors by broadcasting thinness ideals individuals thus long for,” as physical appearance holds a central place in social media.

Although social comparison has long been a part of life, social media has greatly increased the number of opportunities to compare and the ways in which these types of comparisons occur. Social media offers an easily accessible arena for users to engage in detrimental comparison, “based on physical appearance and thinness ideals’ internalization through daily exposure to idealized bodies.” Studies have shown that individuals who compare their physical appearance to that of others they considered to be more attractive (e.g., social media influencers, models, celebrities, peers, etc.) had a higher chance of being dissatisfied with their body image and developing an eating disorder.

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What Is The Main Focus Of The Dialectical Approach?

Dialectical behavior therapy (DBT) is an evidence-based psychotherapy that is founded on the principles of cognitive behavioral therapy (CBT), but places greater emphasis on the psychosocial aspect of treatment. The term “dialectical” derives from the idea that combining two opposites in therapy (acceptance and change) yields better results than either would on its own. The philosophical perspective of dialectics greatly influences and informs dialectical behavior therapy.

Psychologist Marsha M. Linehan developed dialectical behavior therapy in the late 1980s as a means to more effectively treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). The Merck Manual explains that BPD is “characterized by a pervasive pattern of instability and hypersensitivity in interpersonal relationships, instability in self-image, extreme mood fluctuations, and impulsivity.” Emotional dysregulation is a term used within the mental health field to denote irrational, poorly modulated emotional responses, which is a core feature of borderline personality disorder. The focus of DBT is to improve patients’ quality of life by reducing “ineffective action tendencies associated with dysregulated emotions.” Dialectical behavior therapy allow participants to engage in individualized and collective treatment by focusing on the four modules of DBT, which are: core mindfulness (focusing skills), distress tolerance (crisis survival skills), emotion regulation (de-escalation skills), and interpersonal effectiveness (social/ relationship skills). The primary goal of DBT, according to Psychology Today, is to “transform negative thinking patterns and destructive behaviors into positive outcomes.” Since its inception, dialectical behavior therapy has been and remains the gold standard method of treatment for individuals diagnosed with BPD and has since been deemed an effective method of treatment for many other mental health conditions.

What Is Dialectical Thinking?

Dialectical thinking is defined as “a form of analytical reasoning that pursues knowledge and truth as long as there are questions and conflicts.” In the 1800s, German philosopher Georg Hegel, developed a new form of thinking and logic that he called “speculative reason.” The concept of dialectical thinking, which is included in speculative reason, was established after grappling with the limitations of both common sense and of traditional philosophy at grasping philosophical problems and the relation between thought and reality. A dialectic is rooted in the notion that everything is made up of opposites, and a dialogue between the opposing ends ignites change. Dialectical thinking enables an individual to hold two seemingly opposite perspectives simultaneously. This, in turn, promotes balance and minimizes the tendencies to think in absolutes. Dialectical thinking fosters an inclusive worldview (both- and) instead of an exclusive (either- or) outlook on life. Dialectical thinking is a cornerstone of the DBT process.

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The Connection Between Anxiety And Chronic Pain

Pain is a multidimensional experience that involves sensory, cognitive, and affective factors. The International Association for the Study of Pain (IASP) defines pain as “an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.” Pain is typically classified as either acute or chronic. Acute pain is of sudden onset that is usually the result of a clearly defined cause. Acute pain dissipates within six months, and fully resolves when the underlying cause has been treated or has healed. Chronic pain is defined as “pain that lasts more than several months (variously defined as 3 to 6 months, but certainly longer than ‘normal healing’).” To discern the prevalence of chronic pain in America, the Centers for Disease Control and Prevention (CDC) analyzed data from the 2016 National Health Interview Survey which found an estimated 20.4% (50 million) U.S. adults had chronic pain. The symptoms of chronic pain are essentially caused by a miscommunication between one’s brain and central nervous system. Chronic pain can manifest anywhere in one’s body. Experts assert that untreated chronic pain can profoundly affect a person’s quality of life and overall well-being.

Anxiety

Anxiety is the body’s natural response to stress. As defined in the Oxford English Dictionary, anxiety is “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Anxiety will manifest differently in different people. The feelings of anxiety can range from mild to severe. While fleeting anxiety is unavoidable, it is atypical for an individual to experience frequent, intense, debilitating, persistent worries and/ or fears related to everyday situations, and such anxiety could be indicative of an anxiety disorder.

The Connection

The relationship between chronic pain and anxiety is often cyclical. Empirical evidence suggests that anxiety plays an important role in the exacerbation of pain perception. Studies have found a clear link between exposure to toxic stress and the development of chronic pain. For example, toxic stress causes continuous activation of the nervous system which can lower the body’s pain threshold and trigger problematic physiological reactions (e.g., muscle tension and spasms), worsening many types of chronic pain. On the other hand, the stress of living with chronic pain can lead to feelings of anxiety or precipitate an anxiety disorder. Chronic pain is known to cause structural and functional changes in the brain, disrupting the communication between brain cells, and hindering one’s ability to effectively process emotions, including anxiety. According to data published in 2023, an estimated 35% of patients with chronic pain experience anxiety. Increased chronic pain levels tend to worsen anxiety, and anxiety often leads to more frequent and/ or severe pain.

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Why Self-Care Is Crucial In Managing Anxiety

Anxiety is the body’s natural response to stress. According to the Mayo Clinic, having occasional feelings of anxiety is an unavoidable part of life. The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” The feelings of anxiety can range from mild (e.g., fluttering in one’s stomach) to severe (e.g., heart palpitations). Regardless, anxiety can be a challenging emotion for people to manage. Hence, it is advantageous to develop an array of coping mechanisms, such as prioritizing self-care, to effectively navigate anxiety when it arises.

What Is Self-Care?

Self-care is defined as “the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being.” Self-care practices involve both nurturing one’s physical and mental health, which can be accomplished in many ways. Self-care encompasses activities, practices, and habits intended to reduce mental and physical stress and strain while simultaneously fostering feelings of inner peace and happiness. A significant amount of empirical evidence substantiates the importance of self-care in alleviating symptoms of anxiety and promoting overall mental health.

Managing Anxiety: Mental and Behavioral Health

Mental health is intertwined and often informed by behavioral health. While one’s mental health encompasses several factors (e.g., one’s biology, one’s psychological condition, and one’s habits) behavioral health examines how one’s habits impact one’s overall physical and mental well-being. Incorporating regular self-care practices into one’s daily routine innately supports mental and behavioral health, which can result in an array of benefits. Cultivating and integrating these healthy habits can help people become more productive, cope with everyday stress more effectively, maintain a positive outlook, engage in healthy eating, sleeping, and exercise habits, which ultimately enhances one’s overall quality of life. More specifically, engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, diminish stress, boost happiness, as well as increase one’s capacity to adapt to change and recover from setbacks more easily. Self-care is crucial in managing anxiety because it allows individuals to prioritize their mental, emotional, and physical well-being.

The Effects of Substance Abuse on Anxiety and Mental health

Alcohol and Anxiety

Substance Use Disorder and Anxiety Disorders

Treatment In Calabasas

How To Manage Anxiety While Traveling

Treatment In Calabasas

The Impact of Anxiety on Your Relationships

DBT Skills for Emotional Regulation in BPD

DBT Basics

Emotion Regulation Skills

Treatment In Calabasas

The Link Between Childhood Trauma and BPD

Childhood Trauma and BPD

Treatment In Calabasas

The Importance of Self-Compassion in Mental Health

What Is Self-Compassion?

Benefits of Self-Compassion

Treatment In Calabasas

The Effects of Social Media on Body Image and Eating Disorders

Treatment In Calabasas

What Is The Main Focus Of The Dialectical Approach?

What Is Dialectical Thinking?

Treatment In Calabasas

The Connection Between Anxiety And Chronic Pain

Anxiety

The Connection

Treatment In Calabasas

Why Self-Care Is Crucial In Managing Anxiety

What Is Self-Care?

Managing Anxiety: Mental and Behavioral Health

Treatment In Calabasas

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