Читать книгу Do not worry, and worry. Explore Anxiety and Depression Through the Eyes of Marilyn Monroe - Jack Armstrong - Страница 4

The second chapter is dedicated to understanding the symptoms of anxiety and depression. We will examine both the physiological and emotional manifestations of these conditions.

Physiological and emotional symptoms of anxiety:

Physiological symptoms of anxiety include increased heart rate, sweating, trembling, a feeling of pressure in the chest, and difficulty breathing. This is due to the activation of the sympathetic nervous system and the release of stress hormones such as adrenaline and cortisol.

Increased heart rate occurs in response to stress, anxiety, or a potential threatening event. It may be accompanied by a sense of excessive worry and threat.

Sweating – the nervous system is activated, causing the secretion of sweat to cool the body.

Tremor may occur as a response to high excitement or fear, causing shaking in the hands, legs, or other parts of the body.

Anxiety can cause constriction of blood vessels, leading to a feeling of pressure and difficulty breathing.

We will also discuss the emotional symptoms of anxiety, which include restlessness, tension, nervousness, apprehension, fear, and a sense of loss of control. Let’s consider how these emotions affect our behavior and ability to cope with daily tasks.

Feeling of constant worry, anxiety, and the possibility of something bad happening.

It’s possible to experience constant tension and nervousness without any apparent reason.

Response to real or imagined threats, which may be accompanied by panic attacks or phobias.

There may be a feeling that life situations are too complex and uncontrollable.

Physiological and emotional symptoms of depression can also vary from person to person, and their manifestations can be different. They may include the following:

Excessive sense of fatigue and exhaustion, despite having adequate rest.

Loss of appetite or, conversely, overeating.

Various bodily pains, including headaches, muscle aches, and other forms of physical discomfort.

Insomnia or sleepiness, as well as disrupted sleep or difficulty falling asleep. We will also discuss symptoms of depression such as sadness, despair, indifference, loss of interest in previous hobbies, low self-esteem, and thoughts of death or self-harm.

How to cope?

To cope with the symptoms of anxiety and depression, several factors should be considered.

1. Seek professional help: It’s important to discuss your symptoms with a doctor or psychologist to receive recommendations and support.

2. Social support network: Share your experiences with trusted individuals. Having support and understanding from those around you can help cope with anxiety and depression.

3. Take care of your physical health: Regular physical exercise, healthy eating, and adequate sleep can lead to improved mood and reduced symptoms.

4. Self-management: Learn relaxation and breathing techniques, meditation, yoga, or other methods of stress relief. These practices can help manage anxiety and reduce stress levels. This may include deep breathing, progressive muscle relaxation, visualization, meditation, or the use of calming herbal teas and remedies.

5. Support medication intake: If prescribed medication by a doctor, follow their recommendations and do not stop taking it without their consent. Regular medication intake can help cope with the symptoms of anxiety and depression.

6. Avoid excessive burden: Try to take breaks and allocate time for rest and leisure activities. Set healthy boundaries and pay attention to your needs.

Unable to cope alone

Now let’s consider situations when it is necessary to seek medical help.

1. If symptoms of anxiety or depression do not improve or worsen over a prolonged duration, it may be a sign of a more serious mental disorder, and professional help is necessary.

2. If you have thoughts of self-harm or suicide, immediately seek help from a doctor or call a local helpline or emergency service.

3. If you have accompanying physical problems, such as unexplained weight loss, heart problems, or chronic pain, it is important to consult a doctor for diagnosis and treatment of possible medical causes.

4. If the symptoms of anxiety or depression cause significant discomfort, suffering, or impact your ability to function normally, it is important to seek help from a doctor for assessment and treatment.

It is important to remember that each person is unique, and reactions to anxiety and depression may vary. When experiencing symptoms that bother you, it is best to consult a doctor for an individual evaluation and treatment recommendations.

Practical part

Exercise 1. Create a list of your own symptoms of anxiety and depression.

You need to make a list of symptoms that you personally experience when feeling anxiety or depression. Then, indicate the frequency and degree of influence of each symptom on your life.

Example:

Worry often arises, strongly affects my concentration and ability to perform tasks.

Tremor sometimes occurs, slightly affects my behavior.

Feeling of fatigue often arises, greatly affects my energy and motivation.

Exercise 2. Keep a mood diary for a week.

You will need to keep a mood diary for a week, noting your emotional state and events that may cause mood changes. You should record your emotions throughout the week and pay attention to any anxious or depressive states you experience.

Example:

Monday: I feel tired and down. It may be related to a heavy workload.

Tuesday: I have anxious thoughts and worries. There was an important interview today.

Wednesday: Suddenly, I feel anger and irritation. There was a conflict with a colleague at work.

About her…

In her letters and notes, Marilyn Monroe described her emotional fluctuations and mood, which indicated her anxiety and depression. In one of the letters, she wrote about her constant feeling of loneliness and inability to find true meaning in life. These writings serve as vivid examples of her inner state.

Marilyn Monroe often acknowledged her severe depression after divorces from Joe DiMaggio and Arthur Miller. She described feelings of alienation, pain, and disappointment. Her depressive state sometimes led her to refuse work and isolate herself from the outside world.

Quotes from Marilyn Monroe’s life that confirm her specific problems.

«It’s far better to be unhappy alone than unhappy with someone – so far».

Marilyn Monroe

«I’m selfish, impatient and a little insecure. I make mistakes, I am out of control and, at times, hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best».

Marilyn Monroe