Anxiety is complex. It is not something that happens overnight, nor is it something that necessary has a single cause. Trauma can cause anxiety. So can chronic stress. Genetics can also play a role. But many people do not realize that anxiety can be caused by a variety of factors, contributing to its development and maintenance.
Let’s talk about some examples:
Anxiety Can Be Caused by Your Breathing
We touched on this in the past, when we wrote about how undeveloped back muscles can contribute to anxiety, but it is worth reiterating here. How you breathe can not only make anxiety symptoms worse, but actually create anxiety itself.
When you breathe in a shallow way, you stress out your body and your brain. You feel worse, make your stress worse, and create a scenario where you are more prone to experiencing anxiety symptoms.
Now, anxiety and stress can cause you to breathe poorly. But so can issues like bad posture. We also breathe worse when we’re leaning over on our phones, and we breathe worse when we spend time reading about stressful things (like the news), causing temporary stress/anxiety that can lead to more significant anxiety disorders down the road.
Anxiety Can Be Caused by Scrolling
Most people are loosely aware, or have heard about, the effects that social media can have on your mental health. Many people develop eating disorders, depression, and low self-esteem from issues related to what they see on social media caused by comparisons, jealousy, and so much more.
But what you may not be aware of is that the simple act of scrolling social media – literally just watching videos or looking at photos – can cause anxiety.
The reason is due to something called “digital overload.” We touched on this in a post directed at influencers, but what many people do not realize is that their brains are simply not equipped to process that much information at once. When you scroll something like TikTok or Facebook, you are essentially viewing thousands of unrelated videos and faces, along with jokes, scenery, and more all in moments.
You may feel like it’s no big deal. After all, you view videos all the time and you do not *feel* stressed. But, as you watch these videos, your brain is trying to process everything and becoming overloaded. You may feel calm and relaxed while scrolling, but your brain is stressed. Over time, that stress can lead to the development of anxiety disorders, or make an anxiety disorder worse.
Clutter
Digital overload is an example of what happens to our brains when there is simply too much stimulation as a direct result of viewing countless videos. But while it’s not quite as severe, this type of thing can occur in the offline world as well.
Clutter can be an example of this. Though it does not affect everyone the same way, and thus is not going to trigger anxiety for everyone, there are many people that find that the act of being surrounded by clutter can cause them stress, and ultimately anxiety.
Part of the reason for this is still related to this idea of overload. When there is “stuff” all over a house, then the whole house has stimulation that can make you uncomfortable, stressed, and anxious. But beyond that, one of the effects of clutter is that it reminds you that you have a lot to do. Your home is no longer relaxing, but instead another reminder of stresses. If you already experience things like work stress, then clutter is expected to make that worse.
The Complexity of Anxiety and the Clarity of Treatment
All of these are examples of challenges that can lead to anxiety. But the thing about anxiety is that it’s not typically “cured” by simply removing these issues. Exercising your back muscles isn’t going to suddenly cure you even if you start breathing well again. Once anxiety has developed, it is still anxiety, and will benefit from therapy and mental health support.
Still, it is helpful to know these other potential contributors. Many people, when they have anxiety, try to think back and imagine what the cause might have been. Sometimes, we find a clear cause. Other times, it’s a combination of issues – including the strange examples above – that create anxiety symptoms.
Rather than overthink the cause, what is most important is seeking treatment. If you need help with your anxiety, reach out to Flourish Psychology, today.
2025 is around the corner, and now is as important a time as any to remind everyone that, while you do not need to have any New Year’s Resolutions, it is still important to use these new year milestones to remind yourself that it’s okay to care about yourself and your wellbeing.
One story that we hear often around this time that relates to this is relief when plans are canceled. Many people say, casually, that they are stressed about some upcoming social experience. Suddenly they get a text that the event is canceled, and instead of feeling sad that they won’t see their friends or family, they experience relief that they will not have to attend.
This relief can often lead to guilt. It may even be a source of humor – something that you joke about with others. But it also shows how important it is that we start prioritizing your mental health above all else.
We Have Too Much Going On
Many of us simply have too much going on in our lives at the moment. It’s becoming difficult for us to manage all the tasks we have to do during the week and then, when the weekend comes and so many of us need rest, we agree to plans that we may not even want to attend because we feel like we have some sort of social obligation, or we have a fear of missing out of the event if the rest of our friends go.
It’s normal to feel this way. But it also reflects that we’re often agreeing to activities too easily, before we’ve had an opportunity to get the rest that we desire. We’re saying “yes” to things when we aren’t truly able to enjoy them, and when we haven’t had a good opportunity to care for ourselves and what we need.
Give Yourself Rest Days
Everyone needs rest days. They need time to do nothing but relax and refresh from a long week of work, school, kids, etc. If you’re finding that you’re agreeing to plans when you’re not ready for them, because you haven’t been able to take that time to yourself, then maybe 2025 is the year where you prioritize your rest days.
You can address issues like the fear of missing out or the social obligations by scheduling something else at a time when you think you’ll be ready with the people you’re hoping to see. You can also get more from your rest days by logging off and taking time to truly rest, meditate, and do what you need to do to feel refreshed so that the next social plans you have you can be excited for, rather than worried and stressed that you still have no time to rest.
Then, as long as you’re intentional on your rest day (staying relaxed instead of busy and stressed with other tasks), you’ll find you’ve got far more energy for the next get together and much less stressed about the idea that plans will go through. You may even find you have more energy to be yourself as well.
This year, prioritize your mental health, whether it’s through how you spend your time, therapy, or something else. Contact Flourish Psychology today if you’d like more personalized care, and happy new year!
It’s the middle of December, and for many, that means that now is the time when you’re struggling with seasonal affective disorder.
Seasonal Affective Disorder (SAD), often referred to as seasonal depression, is a type of depression that typically emerges during specific times of the year, most commonly in the late fall and winter. The cause of this depression varies, but is linked to a combination of a lack of sunlight, changes in social and physical behavior, and potentially stress over the holidays.
It should first be noted that seasonal depression should be treated. Depression is life altering, and even in situations where depression is seasonal, that is not only a lot of months that are spent with depression, but also the impact of those months can lead to further challenges. However, because seasonal depression has a tendency to mostly “go away” when the season changes, many people choose not to treat their seasonal depression and simply hope to wait it out.
But there’s another problem with this approach: there is no guarantee that the depression you experienced before is the same severity as the depression that you’ll experience now. Not only can the symptoms of seasonal depression cause issues even after the seasons change, but seasonal depression can also become worse in certain situations.
Why Would Seasonal Depression Get Worse?
Seasonal depression is not necessarily going to be of the same severity each and every time it is experienced. It can get worse for a variety of reasons, including:
Reduced Exposure to Natural Light
One of the primary causes of seasonal depression is the lack of sunlight during shorter days. This reduction in light can disrupt your circadian rhythm and lower serotonin levels, contributing to feelings of sadness or lethargy. Worsening symptoms might occur due to:
Spending most of your time indoors.
Cloudy or stormy weather further reducing natural light exposure.
Not using light therapy consistently.
This article that you’re reading right now is being written at 12:40am, when it’s currently 20 degrees. Next week it’s going to be freezing and raining. It would not be a surprised if you’re spending more time indoors, which could make symptoms worse.
Another thing to keep in mind that is that many of us spend more and more time on our phones, so even when we can go outside, we spend more time inside away from sunlight.
Heightened Stress Levels
Stress can exacerbate symptoms of depression, and the winter months often bring additional stressors, such as:
Holiday planning or family obligations.
Financial strain from holiday spending or heating costs.
Deadlines or work pressures at the end of the year.
Stress may intensify feelings of hopelessness or overwhelm, particularly for individuals already managing SAD.
Social Isolation
The colder months can limit social opportunities, particularly when combined with shorter days and bad weather. Increased isolation can worsen symptoms of seasonal depression, leading to:
A sense of loneliness or disconnection from others.
Less motivation to seek out support or interact socially.
Greater time spent dwelling on negative thoughts.
Many of us are spending a lot of time indoors now, even more so than usual, so it’s possible that we’re socially isolating ourselves in ways that make seasonal depression worse.
Lifestyle Changes and Habits
Certain lifestyle changes in winter can inadvertently worsen seasonal depression, such as:
A lack of physical activity, which can decrease endorphins and energy levels.
Changes in diet, such as consuming more high-carb or sugary foods, which may cause energy crashes.
Irregular sleep patterns, such as oversleeping or inconsistent bedtimes.
For individuals already managing anxiety, depression, or other mental health challenges, the added burden of seasonal depression can intensify symptoms. This may include:
Greater difficulty managing emotions.
Increased feelings of guilt or self-criticism.
Reduced resilience to everyday stressors.
This year is a good example of this. Imagine you were anxious or stressed in the days leading up to the election. You’re going through those emotions right as your seasonal depression is kicking in. Because you’re already stressed and anxious, your chances of a more severe seasonal depression could increase.
Hormonal Changes
Seasonal changes can influence the body’s production of melatonin and serotonin, which regulate sleep and mood. Worsening symptoms may result from:
Decreased serotonin activity, leading to greater sadness or irritability.
In addition, women that are already experiencing hormonal changes, such as perimenopause, might find that these changes make their seasonal depression worse.
No Reason at All
Depression is an emotionally heavy condition, and if it goes untreated, it may simply get worse for no clear reason at all. There may be an underlying reason that we discover in therapy, but sometimes, simply the act of having seasonal depression over and over again is enough to make it feel worse at times. Sometimes, even the stress of knowing that you have seasonal depression is enough to make it worse.
Managing Worsening Symptoms of Seasonal Depression
If you’re experiencing a worsening of seasonal depression, there are steps you can take to manage your symptoms.
You will need to maximize light exposure, spending more time outdoors and utilizing a light box if possible. You will want to exercise and stay engaged, trying to spend more time with people in your life if possible. You also need to consider seeking out professional help. Experienced therapists, like our team here at Flourish Psychology, know how to help with seasonal depression and even the lingering feelings of stress and depression that may occur afterwards.
Finding Relief
Seasonal depression doesn’t have to take over your life. Identifying the factors that worsen symptoms and taking proactive steps to address them can make a significant difference in how you feel throughout the season. If your symptoms are intensifying or becoming unmanageable, reaching out to a mental health professional can help you find effective solutions and support.
Typically, when we talk about depression, we discuss the feelings of being “low.” We talk about the hopelessness, and the ideations, and possibly the sadness and emptiness that are hallmarks of the condition. But depression is much more than that, and it is often important for individuals struggling with depression – and their loved ones – to recognize not only what these other symptoms are, but also why they’re occurring.
One such example is hypersomnia.
What is Hypersomnia?
Hypersomnia, or excessive sleepiness, is a common symptom of depression that can be challenging to manage. Unlike insomnia, which involves difficulty falling or staying asleep, hypersomnia causes a person to feel overly tired despite sleeping for long periods.
When someone experiences hypersomnia, they can sleep for well over 8+ hours and still be tired enough to fall asleep when they’re woken up. Depression doesn’t always cause hypersomnia, but when it does, many of those individuals have periods of 12+ hours of sleep or more on a regular basis, missing out on much of the day.
Hypersomnia can be partially behavioral (when you’re feeling down/empty, you may not want to get up), but it also has to do with the way depression affects the brain. Several interconnected biological factors can contribute to hypersomnia in depression, including:
Imbalances in Neurotransmitters – Depression is often associated with changes in the levels of neurotransmitters like serotonin, dopamine, and norepinephrine. These chemicals regulate mood and energy. A reduction in their availability can disrupt normal sleep-wake cycles, leading to prolonged feelings of tiredness.
Dysregulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis – The HPA axis is involved in the body’s stress response and also influences sleep. Chronic stress or depression can dysregulate this system, causing abnormal cortisol levels that impact the quality of sleep and result in persistent fatigue.
Inflammation and Immune System Activity – Emerging research suggests that depression may be linked to increased levels of inflammatory markers in the body. Inflammation can influence the brain’s sleep centers, causing excessive sleepiness and fatigue.
Melatonin and Circadian Rhythm Disruption – Depression often disrupts the circadian rhythm, which regulates the sleep-wake cycle. Abnormal melatonin secretion, which controls sleep timing, may cause individuals to feel sleepy at unusual times or sleep excessively.
Thalamus and Prefrontal Cortex Dysregulation – Depression can reduce activity in these regions, which are crucial for maintaining alertness and concentration. This diminished activity may explain why individuals with depression struggle to stay awake and alert during the day.
Reduced Orexin Levels – Orexins are neuropeptides that promote wakefulness. Studies suggest that people with depression and hypersomnia may have lower orexin levels, further contributing to excessive sleepiness.
It may be one factor or many. Some people also go through periods of insomnia, which can be followed by excessive sleepiness as a person tries to “make up” for lost sleep. The exact cause may never be known, but all of these are evidence that any excessive sleepiness is something a person may not be able to control on their own.
Why Hypersomnia Matters in Depression Management
Hypersomnia isn’t just inconvenient. It can make depression management more difficult. Hypersomnia can create a cycle of reduced energy, lower productivity, and greater feelings of hopelessness, compounding depressive symptoms. Addressing hypersomnia isn’t just about improving sleep – it’s an important part of treating the underlying depression.
Managing hypersomnia in depression requires addressing both the underlying depressive symptoms and the biological mechanisms that cause excessive sleepiness. If you’re experiencing these symptoms, reach out to Flourish Psychology today for more information about our depression treatment options.
Health anxiety, also known as illness anxiety disorder or hypochondria, is anxiety that is specifically about one’s health. Someone with health anxiety may find they struggle with moderate to severe anxiety that something is or will be wrong with their health. For example:
They may worry that they have an undiagnosed cancer.
They may worry that a mild illness is really a more serious illness.
They may worry that that a “normal” sensation is a sign of a larger problem.
People with panic attacks often struggle with this type of thinking. They may have chest pain caused by their panic attacks, but worry that their chest pain (and panic attacks!) are actually caused by a heart issue – either one that hasn’t been diagnosed or one that is likely to cause them a major medical event.
Many, many people struggle with illness anxiety disorder. Some people put the exact percentage at anywhere from 5% to 15%, and even that may be an undercount if we include people that have more mild health anxiety issues.
We can – and will! – continue to talk about health anxiety at length, but one interesting thing to think about is the way that health anxiety may have changed since the COVID-19 pandemic first started.
Currently, there is no science about this, so this is solely a thought exercise.
Health anxiety covers any anxiety over one’s health. It doesn’t if the person fears the idea of illness or fears they already have one – all of these can be found under the umbrella of Health Anxiety.
Health anxiety also likely increased in frequency given the availability of information online on websites like WebMD. People were taking symptoms they were experiencing, such as knee pain, and self-diagnosing a more serious condition rather than the simpler, less dangerous explanation. Many doctors have reported that patients come in asking about rare conditions only to find out that either nothing is wrong, or that they have a much more mild and more common issue instead.
Since the pandemic, many people worry that more mild, more common colds and flus could actually be COVID-19, which overall is a much more dangerous condition. It’s difficult to truly fault this fear since COVID-19 has similar symptoms in its mild form and is common, but it can cause anxiety nonetheless.
However, one thing that does appear to be an interesting change since COVID-19 is the fear of catching illness from others. Typically, those that were afraid of “Contamination” were more likely to be struggling from obsessive compulsive disorder (OCD), and their fear of contamination was considered irrational.
Now, there are many people that live in fear of catching COVID to a degree where they fear coughing, fear the sounds of sniffling, and fear any news that someone at an event they went to found out they were sick.
In some ways, this fear can be considered justifiable given the dangers of catching COVID-19. But still, living in fear of others spreading disease to us is certainly a different presentation of health anxiety. It’s also one that is partially rational, which can make it harder to overcome.
If you struggle with health anxiety, no matter how it manifests, reach out to Flourish Psychology, today. We are here to talk to you about your illness anxiety challenges, and determine the best way to reduce your fears.
We live immensely busy lives. Not only are we busy with work, kids, and more, but even our relaxation activities tend to be more stressful now than before. There is a lot less quiet reading of books, for example, and our endless distractions (phone, TV, etc.) mean that we’re always feeling behind and always have more to do.
So what happens?
There’s a term called “Revenge Bedtime Procrastination” that encompasses what happens to many people that are struggling with this. The term “revenge” in this context reflects the subconscious motivation to take back control of one’s schedule. This phenomenon, commonly associated with people who have demanding schedules or lack control over their daytime hours, is increasingly recognized as a form of self-compensation for missed leisure time.
Revenge bedtime procrastination is where individuals “steal” time late at night for activities like watching TV, scrolling through social media, or reading, *despite* understanding the consequences of reduced sleep. Instead of going to bed as they should, they stay up very late at night and then still have to wake up the next morning, leading to extreme tiredness and the challenges they entail.
Why Does Revenge Bedtime Procrastination Happen?
Revenge bedtime procrastination occurs for a variety of reasons. Several psychological and lifestyle factors contribute to revenge bedtime procrastination. Common causes include:
Lack of Daytime Autonomy – People with busy schedules, demanding jobs, or caretaking responsibilities may have limited time for personal relaxation. Late-night hours become a way to reclaim freedom and control over personal time.
Desire for Leisure and Escape – Many use this time to engage in enjoyable activities as a counterbalance to a day filled with responsibilities. This form of escapism often feels necessary for mental well-being.
Poor Sleep Habits – Some individuals struggle with establishing consistent sleep routines. Without a structured bedtime, it becomes easier to drift into nighttime activities that delay sleep.
Stress and Anxiety – The emotional toll of high-stress days can make winding down challenging, leading people to delay bedtime rather than face the pressures of the next day.
Relaxation Habits Not Working – Lastly, it should be noted that the activities we engage in to experience this “revenge bedtime procrastination” also do not really work that well, which means that the time you’re spending taking your time back isn’t necessarily time well spent. This means that you might be staying up later because you weren’t relaxing in the time you have.
All of these are some of the many possible reasons that people may struggle with revenge bedtime procrastination. Other people may have more personal reasons as well.
Effects of Revenge Bedtime Procrastination
Part of us feels like this is self-care. We feel like taking this time back is helpful for us to feel like we’re doing something for ourselves. But while it may feel that way at times, it tends to have problematic effects, including:
Sleep Deprivation – Chronic sleep deprivation leads to reduced cognitive performance, impaired memory, mood swings, and a heightened risk for mental health conditions such as anxiety and depression.
Physical Health Consequences – Lack of sleep is linked to a higher risk of chronic conditions, including obesity, diabetes, heart disease, and immune system dysfunction.
Reduced Daytime Productivity – Ironically, staying up late to gain personal time can lead to fatigue that impairs productivity and enjoyment the following day, potentially creating a cycle of stress and continued bedtime procrastination.
This can also be quite cyclical. When you are stressed, you feel like you need more time to relax. When you are not as productive, you stay busier. When you’re overtired, you more trouble sleeping, and when you can’t sleep, you may do activities that keep you up even later.
How to Manage Revenge Bedtime Procrastination
For those experiencing revenge bedtime procrastination, developing strategies to improve sleep habits and regain balance is essential. Helpful approaches include:
Setting a Consistent Bedtime Routine – Sticking to a regular bedtime and wake time, even on weekends, can establish a natural sleep rhythm and reduce the urge to delay sleep.
Scheduling Personal Time During the Day – Allocating time for breaks or brief leisure activities throughout the day can help individuals feel less deprived of personal time at night.
Using Calming Pre-Sleep Activities – Engaging in relaxation techniques such as deep breathing, meditation, or light reading can help the mind and body wind down for bed.
Limiting Screen Time – Reducing exposure to screens before bed can prevent overstimulation and make it easier to feel sleepy.
It’s also important to remember that the act of sleeping can help someone feel so much more rested and comfortable that they are able to get more personal time and self-care time in during the day. Trying it for an extended period of time can thus be immensely beneficial.
Finding Balance Between Personal Time and Rest
While revenge bedtime procrastination stems from a natural desire for autonomy and relaxation, prioritizing adequate rest is essential for mental and physical health. By finding ways to incorporate self-care and relaxation into daily routines, individuals can reduce the tendency to delay sleep and achieve a healthier balance.
If you’re interested in learning more about revenge bed time procrastination, contact Flourish Psychology, today.
Location: 300 Cadman Plaza West Floor 12 - Brooklyn, NY 11201
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