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Study reveals how abnormal brain activity and memory are linked in those with epilepsy. The findings could lead to better treatments for cog

How diet affects mental health

Neuroscience NewsNEUROSCIENCE NEWSJANUARY 3, 2020

FEATUREDNEUROSCIENCEOPEN NEUROSCIENCE ARTICLESPSYCHOLOGY6 MIN READ

Summary: Study reveals a link between certain diets and their impact on mental health. Poor diets, researchers say, play a role in worsening mood disorders, such as anxiety and depression. However, diets rich in vegetables and olive oil, such as the Mediterranean diet, can improve symptoms of depression and anxiety.

Source: ECNP

A new expert review confirms that diet significantly influences mental health and wellbeing, but cautions that the evidence for many diets is comparatively weak. This, the most up to date overview of the new field of Nutritional Psychiatry, is produced, by the Nutrition Network of the ECNP and is published in the peer-reviewed journal European Neuropsychopharmacology.

Lead author, Professor Suzanne Dickson (University of Gothenburg, Sweden) said:

“We have found that there is increasing evidence of a link between a poor diet and the worsening of mood disorders, including anxiety and depression. However, many common beliefs about the health effects of certain foods are not supported by solid evidence”.

The researchers found that there are some areas where this link between diet and mental health is firmly established, such as the ability of a high fat and low carbohydrate diet (a ketogenic diet) to help children with epilepsy, and the effect of vitamin B12 deficiency on fatigue, poor memory, and depression.

They also found that there is good evidence that a Mediterranean diet, rich in vegetables and olive oil, shows mental health benefits, such as giving some protection against depression and anxiety. However, for many foods or supplements, the evidence is inconclusive, as for example with the use of vitamin D supplements, or with foods believed to be associated with ADHD or autism.

“With individual conditions, we often found very mixed evidence”, said Suzanne Dickson. “With ADHD for example, we can see an increase in the quantity of refined sugar in the diet seems to increase ADHD and hyperactivity, whereas eating more fresh fruit and vegetables seems to protect against these conditions. But there are comparatively few studies, and many of them don’t last long enough to show long-term effects”.

The study confirms that while certain foods can be associated with a mental health condition, this tells us little about why the food causes this effect. It concludes that the need to link mental health effects with provable dietary causes needs to be the main focus of future research in nutritional psychiatry.

Professor Dickson continued:

“There is a general belief that dietary advice for mental health is based on solid scientific evidence. In reality, it is very difficult to prove that specific diets or specific dietary components contribute to mental health.

The scientists confirmed that some foods had readily provable links to mental health, for example, that nutrition in the womb and in early life can have significant effects on brain function in later life. Proving the effect of diet on mental health in the general population was more difficult.

Suzanne Dickson said “In healthy adults dietary effects on mental health are fairly small, and that makes detecting these effects difficult: it may be that dietary supplementation only works if there are deficiencies due to a poor diet. We also need to consider genetics: subtle differences in metabolism may mean that some people respond better to changes in diet that others.

There are also practical difficulties which need to be overcome in testing diets. A food is not a drug, so it needs to be tested differently to a drug. We can give someone a dummy pill to see if there is an improvement due to the placebo effect, but you can’t easily give people dummy food. Nutritional psychiatry is a new field. The message of this paper is that the effects of diet on mental health are real, but that we need to be careful about jumping to conclusions on the base of provisional evidence. We need more studies on the long-term effects of everyday diets”.

This shows an inprint of a folk and soon in sugar

Commenting, the Chair of the ECNP Scientific Programme Committee, Professor Andreas Reif (University Hospital, Frankfurt am Main) said:

“The interface between gut and the brain on the one side and diet and mental health on the other side is one of the most debated issues in biological psychiatry at the moment, and is an exciting development which has gained momentum in the last decade. Many high-quality findings (mainly from animal studies) have been published in top notch journals in recent years, but this contrasts with the comparative shortage of hard evidence on how nutrition and mental health are connected in humans. This leaves room for speculation and flawed science. This comprehensive review is therefore much-needed as it sheds light on hypes and hopes, facts and fiction in the new field of Nutritional Psychiatry. As the potential societal impact of this rapidly developing field is enormous, we must be scientifically sound in making our recommendations. This review is an important and scholarly contribution”.

This is an independent comment; Professor Reif was not involved in this work.

ABOUT THIS NEUROSCIENCE RESEARCH ARTICLE

Source:

ECNP

Media Contacts:

Press Office – ECNP

Image Source:

The image is in the public domain.

Original Research: Open access

“Nutritional psychiatry: Towards improving mental health by what you eat “. Roger A.H.Adan, Eline M.van der Beek, Jan K.Buitelaar, John F. Cryan, Johannes Hebebrand, Suzanne Higgs, Harriet Schellekens, Suzanne L. Dickson .

European Neuropsychopharmacology doi:10.1016/j.euroneuro.2019.10.011.

Abstract

Nutritional psychiatry: Towards improving mental health by what you eat

Does it matter what we eat for our mental health? Accumulating data suggests that this may indeed be the case and that diet and nutrition are not only critical for human physiology and body composition, but also have significant effects on mood and mental wellbeing. While the determining factors of mental health are complex, increasing evidence indicates a strong association between a poor diet and the exacerbation of mood disorders, including anxiety and depression, as well as other neuropsychiatric conditions. There are common beliefs about the health effects of certain foods that are not supported by solid evidence and the scientific evidence demonstrating the unequivocal link between nutrition and mental health is only beginning to emerge. Current epidemiological data on nutrition and mental health do not provide information about causality or underlying mechanisms. Future studies should focus on elucidating mechanism. Randomized controlled trials should be of high quality, adequately powered and geared towards the advancement of knowledge from population-based observations towards personalized nutrition. Here, we provide an overview of the emerging field of nutritional psychiatry, exploring the scientific evidence exemplifying the importance of a well-balanced diet for mental health. We conclude that an experimental medicine approach and a mechanistic understanding is required to provide solid evidence on which future policies on diet and nutrition for mental health can be based.

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Introverts Pride Themselves on Their Words

Ultimately, there were two ways I could have reacted. I could have 1. Commiserated for days on end about how I’m failing at life, or 2. Given myself a break. At the end of the day, I decided not to think about the many ways I could have portrayed myself better. I wanted to avoid the rabbit hole of why I couldn’t explain myself properly and save the sad excuses for another time.

I also didn’t want to allow myself to think there was a bigger problem at stake. Hypochondriac, anyone? My inner talk took a backseat as I decompressed and gave myself a hug for not having a good day.

If you ever find yourself at a loss for words, cut yourself some slack. Don’t overwork your brain, because clearly, it’s already being overworked. Not only are you doing yourself more harm by forcing your brain, but you’re inviting a slew of other issues through the door, i.e. insecurities that are better off hiding in the darkest corners of your mind.

We all have those moments when we ramble and make a fool of ourselves — and while that’s tough for anyone, it might be tougher for introverts because most of us pride ourselves on being methodical and careful with our words. This is the extrovert equivalent of getting mad-ass drunk at a party and leaving behind a trail of unsavory pictures for the world to see. The same feeling, I imagine…

Self-DevelopmentDecember 4, 2019

Do These 5 Things When Social Anxiety Has Your Tongue

by Roxana Alexandru

an introvert speaks without social anxiety

Honesty and vulnerability are the most powerful weapons to combat social anxiety.

Have you ever had a moment — or let’s be honest, a million — when you stumbled on your words, mumbled them upside down, and cringed at how inarticulate you were? Being an introvert and a polyglot, I tend to lose my words oh-a-plenty-of-times, and if it happens frequently enough, my social anxiety kicks into high gear. Then it’s much more difficult to tone it down than it is to keep it in check.

I’m talking total confidence shutdown. Inferiority complex banging on the door. Impostor syndrome clocking in. Negative inner talk taking control.

For example, something happened recently where I wished someone would have kicked me to the moon, away from the interaction at hand, because I failed at language so badly. It all started when my manager called a team meeting to let us know that a bunch of college students would come to the office to learn more about the working environment. It was a cooperation with our company and the local university. Before I even had a chance to hide in the corner, my manager looked straight at me and told me that he had assigned me to a student.

Great.

Don’t get me wrong, I have no qualms about participating in knowledge transfers. I just prefer when I’m the one getting the knowledge.

Also, I do enjoy imparting knowledge, but it just so happens that I didn’t have much going on to showcase at that time. Hey, look at me, I’m getting paid to be bored. This made the task at hand much more difficult. Imagine trying to come up with what you’ve worked on in the past week, when in fact, you spent all week Instagramming stories. It was kind of like that.

So, there I was, staring at a first-generation college student named Briana. She was going to shadow me at work. And let me tell you, she was bright, perky, and wide-eyed, ready to learn all about the IT department, corporate America, and what it takes to get your foot in the door.

As I sat there explaining to her what I do, and what my current project was all about, I couldn’t help but lose control of my English.

I mean, holy moly, how did I even graduate high school?!

It Made Me Feel Small

Perhaps I’d spent so much time as a new mom baby-talking at home, or not reading enough in the past month, or simply lacking in sleep that I couldn’t bring myself to sound coherent. I could see myself from her perspective, and it made me uncomfortable. The highly sensitive person (HSP) in me could feel her judging me. My negative inner talk grew louder and louder as the minutes passed.

It made me feel like I didn’t own my responsibilities.

It made me insecure about my communication skills, thus reigniting my impostor syndrome.

Is There Help for Social Anxiety?

Let’s face it, anxiety feels awful. Your palms might sweat, your heart might beat wildly, and you might feel nauseous and even dizzy. You may think, this is how my life will always be.

Sadly, many people don’t get help for their social anxiety because they mislabel it as introversion, says Chi. They see introversion as a fixed personality trait, so they think being anxious is just who they are.

But there’s good news. There are things you can do to manage — and possibly completely cure — your social anxiety:

Invest in cognitive behavioral therapy (CBT). According to the Social Anxiety Institute, CBT has been the only type of therapy proven effective in permanently alleviating anxiety disorders. CBT is “exposure” therapy; you gradually put yourself in situations that make you anxious in order to overcome your fear of them. For example, if you wanted to get over your fear of giving presentations, you might start by telling a story to a group of friends, then use your new-found confidence to tackle more difficult situations. Joyable offers online, coach-supported CBT.

Challenge your anxious thoughts. Everyone has an inner monologue of thoughts that affects their mood and energy. Tune in to those thoughts and start identifying the negative ones. Often, anxious people fall into a pattern called “fortune-telling,” which is when we predict the future (often expecting a negative consequence) even though we have no real evidence that the negative consequence will come true, says Chi. You might challenge your negative thoughts by thinking of all the past times you’ve done something and it’s gone well. For example, instead of: “This lunch will be a disaster. I’ll have nothing to talk about and no one will like me,” try a more realistic correction: “I usually make a good impression. Even if it doesn’t go perfectly, we’ll still take care of business and that’s what people will remember.” CBT can help you learn to challenge anxious thoughts.

Lack of sleep can exacerbate anxiety, so make sure to get 7-9 hours of quality sleep each night. Prioritize sleep over watching one more episode of your favorite Netflix show. Stick to a sleep schedule and create a comforting bedtime ritual. Avoid alcohol, big meals, and screen time before bed.

Find time to exercise every day, even if it’s just for 15 minutes. Exercise lowers your stress levels, improves your mood, and has the added bonus of improving your health.

If you’re someone who battles social anxiety, know that there are other people out there who struggle like you do. Take baby steps to make your life a little better today than it was yesterday — and celebrate each accomplishment, no matter how “small.” But above all, be kind to yourself.

14 Things Introverts With Social Anxiety Wish You Knew

by Jenn Granneman

introverts social anxiety

Tina gets anxious when she explains to people what her job is. She’s a music journalist, and people never understand what that means. She knows they will ask her questions and look at her a bit funny. When her anxiety kicks in, she feels like she is no longer a part of this world — like everysocialone else exists but she is simply not there.

Rae’s social anxiety is more severe. Once, at a concert, she had a panic attack because of all the people around her. She was on the verge of tears and wanted to leave. Thankfully, her boyfriend shielded her from the crowd and hugged her until her fear subsided. Today, she has a tattoo of a woman in the shape of a tree. It reminds her that she can weather any storm of anxiety and will not break.

Ozzy thought social anxiety was always extreme like Rae’s. For the longest time, he didn’t realize he had mild social anxiety. He “freaks out mentally” when he has to interact with people he doesn’t know well. Making eye contact is a big deal, so he “avoids it like the plague.”

What Is Social Anxiety?

Many introverts like Tina, Rae, and Ozzy suffer from some form of social anxiety. However, it’s important to point out that introversion and social anxiety are not the same thing. Introversion is a preference for quiet, minimally stimulating environments, according to Susan Cain, author of Quiet: The Power of Introverts in a World That Can’t Stop Talking. Introversion is likely a temperament you were born with, and it’s completely healthy.

Social anxiety is when you worry so much about being judged by others that it gets in the way of living your life. Although there is some evidence that anxiety is also genetic, for many people, it can be managed through cognitive behavioral therapy and a healthy lifestyle (more about that later). In the U.S., about 1 in 8 adults experience social anxiety in their lifetime.

However, because introverts tend to spend a lot of time alone, people often misinterpret this behavior as social anxiety, says Tiffany Chi of Joyable, an online social anxiety program. In reality, if an introvert decides to attend a party or strike up a conversation with a stranger, they may not feel nervous at all. You can be an introvert and socially anxious, but you can also be an introvert and not socially anxious. You can even be a socially anxious extrovert.

One thing’s for sure: Whether you’re an introvert or an extrovert, social anxiety can be excruciating.

What Introverts with Social Anxiety Wish You Knew

If you have social anxiety, you know the struggle is real. I asked members of the Introvert, Dear Facebook group what they wished other people understood about their anxiety. Here is what they said:

“I’m not trying to be stuck up or disrespectful when I decline to go to your event.”

“If I’m at your event, you are special to me because being an introvert and having social anxiety, I choose my battles.”

“I am actually a very nice person and not closed off, rude, or mean. I am the complete opposite, but because I struggle with social anxiety, I seem awkward and disinterested. I wish people knew that I have so many thoughts going through my head when I am in a social setting. I worry about people liking me and if I am ‘good enough.’”

“My social anxiety isn’t a self-esteem issue.”

“Many of us wear poker faces and masks to get through social situations. I wish people knew how tiring that is.”

“You can enjoy interacting with people on one level but still have it be uncomfortable and unpleasant at the same time.”

“I’m okay talking to only one or two people. But, if our group becomes larger, I’m uncomfortable being singled out to contribute to the conversation. If you draw attention to me, I freeze up, stumble, and search for the right words. Inside I just want to die.”

“I wish people would realize that ‘Nurse Me’ is not the same as ‘Off-Duty Me.’ Nurse Me has a task, a job, a niche. She is an almost entirely separate persona. At work, I greet and dose over 100 patients every day. The thought of dealing with that many people as Off-Duty Me makes me panic.”

“If we make plans to spend time together, don’t show up with other people, especially not without asking me first. I will shut down.”

“I wish people (especially my parents) understood that I don’t avoid people because I’m antisocial. I bring books to social events so I can hide. Likewise, I’m not ignoring you when I have my headphones in. Books and headphones are coping mechanisms that help me avoid a public panic attack.”

“Social anxiety doesn’t always equate with quietness or shyness. I tend to overcompensate by participating—and it comes out all awkward. I abhor the idea of being misunderstood or misjudged, so I explain further and it becomes overwhelming, frustrating, and humiliating. I never leave a social situation without regretting something I said.”

“It’s not a choice to have anxiety. Telling me, calm down, don’t worry about it, don’t stress, doesn’t help at all. It only shows me that you aren’t taking my anxiety seriously. Anxiety is real, and panic attacks are terribly embarrassing and scary.”

“I wish I could tell others about my social anxiety but I haven’t. If I break plans last-minute because ‘I’m not feeling well,’ it means I’m pretty much frozen in fear on the bed and can’t manage enough to gather the strength to overcome this anxiety.”

“I wish other people knew that social anxiety is not a switch that can be turned on and off with willpower.”

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Help for Introverts Who Have High-Functioning Anxiety

by Jenn Granneman

IntrovertDear.com high-functioning anxiety help

High-functioning anxiety is often called a “secret” anxiety, because on the outside, people who have it seem to be doing just fine. What no one knows is that on the inside, they’re driven by nervousness and fear.

Although high-functioning anxiety is not an official diagnosis, it’s something that many people identify with. It’s closely related to Generalized Anxiety Disorder, a condition affecting 6.8 million adults in the U.S., with women being twice as likely to suffer from it as men. Although both introverts and extroverts experience anxiety, introverts are more prone to it, according to Dr. Laurie Helgoe, author of Introvert Power.

Living With — and Controlling — Your Anxiety

Anxiety is a normal part of life, and having some measure of it can actually make you perform better and keep you safe. But, for some introverts, it’s debilitating. Anxiety shrinks your world and makes you miss out on opportunities that would be really good for you.

Personally, I’ve struggled with anxiety in many forms throughout my life, from panic attacks to the hidden “high-functioning” kind. Once, I snuck out the back door of my office when my anxiety exploded over an upcoming meet-and-greet with a returning coworker. Other times, I’ve checked and re-checked my luggage almost obsessively before a flight to make sure everything I would need was there.

So, how do you get rid of anxiety? Research suggests that people who have anxiety see the world differently and can’t just “turn it off.” But, even though it may always be a part of your life on some level, there are ways to control your anxiety — and feel better.

If you’re struggling with high-functioning anxiety, here are seven ways to calm it, based on recent research and my own experiences.

How to Calm High-Functioning Anxiety

1. Know the symptoms of high-functioning anxiety.

Symptoms include being over-prepared, constantly feeling the need to stay busy, being deeply afraid of disappointing others, perfectionism, and more. To determine if you have it, check out my article, 15 Signs That You’re an Introvert With High-Functioning Anxiety. The more signs you identify with, the more likely it is that you suffer from anxiety.

2. What’s the real reason behind your fear?

Before anxiety strikes again, take some time to reflect. As an introvert, self-analysis probably comes naturally to you. Journal about the last time you felt anxious, or if you feel comfortable, talk to a trusted friend or therapist. For me, I’ve determined that my anxiety often stems from wanting others to like and approve of me. If I can do everything perfectly, no one can criticize me! (At least that’s what my anxious brain thinks.) If you can get to the root of your anxiety, it will have less power over you.

3. Observe your mental state like you’re someone else.

This one will take time to master, but you can train yourself to look at your mind from the perspective of a neutral observer. As your yoga teacher might say, “bring your awareness” to your mind. What’s happening in there right now? Are you having dark thoughts? Negative thoughts? Anxious thoughts? Rather than labeling those thoughts as good or bad, beating yourself up about them, or choosing to act on them right away, simply become aware of what you’re experiencing.

Then, name those feelings. Is it anxiety? Sadness? Worry? Fear? Research shows that you can lessen what you experience simply by recognizing a negative emotion and calling it what it is.

4. Your inner thermostat isn’t always right.

The heating/cooling system in my apartment drives me crazy, because it isn’t always accurate. It can say that it’s 70 degrees in the room, but it feels much, much cooler. I suspect that due to its location in the apartment, the thermostat sometimes produces false readings.

Many times, our brains are like my apartment’s thermostat — they produce false readings. They tell us to be afraid or anxious in situations that aren’t actually threatening. This response likely has something to do with the amygdala, the primitive part of the brain associated with processing emotion. Studies have found that animals subjected to chronic stress developed larger and more connected amygdalae, and that in children and adults, a large amygdala is a predictor of anxiety.

It doesn’t mean that we should never trust what our feelings tell us. On the contrary, our emotions provide us with valuable data. But sometimes, the data is off, through no fault of our own. When you feel anxious, remind yourself that your feelings may not be accurately reflecting the situation.

5. Change your surroundings or your activity.

Sometimes, no matter how much mental effort I put into soothing myself, my body refuses to calm down. My brain gets stuck in a loop of anxious thinking, playing frightening scenarios or negative thoughts over and over. That’s when I need a change. And by that, I mean a change in my environment or the activity I’m doing.

Making a change will force your brain to move down a different track. Stop whatever you’re currently doing, get up, listen to a podcast, go to your favorite coffee shop, do a household chore, or run some errands. If you’re at work or school, if possible, take a break, go to the bathroom, put on your headphones and listen to music, start working on a different task entirely — or anything that’s different from what you’re doing at the moment.

When your schedule allows, do some aerobic exercise, like fast walking or jogging. After only five minutes of aerobic exercise, your brain will start to stimulate anti-anxiety effects. Some studies have even found that regular exercise works just as well as medication for some people to reduce anxiety symptoms — and it has long-lasting effects.

6. Have a mantra, and use it regularly.

You might try:

“I’m doing my best.”

“It’s only a moment. This too shall pass.”

“I may not be okay right now, but I’ll be okay soon.”

“I’m calm. I’m loved. I’m at peace.”

Mine is, “Things will not be as bad as you think they’ll be.”

7. Spend a little time each day unwinding and relaxing.

As an introvert, you already know that you need downtime to feel at your best. If you’re an introvert who has anxiety, that downtime is even more crucial. According to psychotherapist Linda Esposito, you can proactively tackle anxiety by intentionally setting aside time each day to relax. This will help you practice calming techniques before your anxiety gets the best of you

15 Signs That You’re an Introvert With High-Functioning Anxiety

by Jenn Granneman

IntrovertDear.com high-functioning anxiety signs introvert

Anxiety is the voice in the back of your head that says, “something bad is going to happen.” It’s what keeps you awake at 2 a.m. thinking about something embarrassing you did — five years ago.

Not all introverts have anxiety, and extroverts and ambiverts can struggle with it, too. To be clear, introversion and anxiety aren’t the same thing. Introversion is defined as a preference for calm, minimally stimulating environments, whereas anxiety is a general term for disorders that cause excessive fear, worrying, and nervousness.

However, for many introverts, anxiety is a regular part of their lives. And indeed, anxiety is more common among introverts than extroverts, according to Dr. Laurie Helgoe.

What Is High-Functioning Anxiety?

Sometimes anxiety is obvious (think: panic attacks and sweaty palms), but that’s not always the case. Many people live with a secret form of anxiety called “high-functioning anxiety.” Outwardly, they appear to have it all together. They may even lead very successful lives. No one can tell from the outside that they’re driven by fear. Sometimes they don’t even realize it themselves.

Do you have high-functioning anxiety? Although not an official diagnosis, high-functioning anxiety is something countless people identify with. It’s closely related to Generalized Anxiety disorder, which affects 6.8 million adults in the U.S., women being twice as likely to experience it as men.

Symptoms of High-Functioning Anxiety

Here are fifteen common symptoms of high-functioning anxiety.

1. You’re always prepared.

Your mind frequently jumps to the worst-case scenario in any given situation. As a result, you may find yourself over-preparing. For example, you might pack underwear and makeup in both your checked luggage and your carry-on, just in case the airline loses your suitcase. People see you as being the reliable one — and often your preparations do come in handy — but few people (if any!) know that your “ready for anything” mentality stems from anxiety.

2. You may be freaking out on the inside, but you’re stoic on the outside.

Interestingly, many people with high-functioning anxiety don’t reveal just how nervous they are, which is another reason why it’s often a secret anxiety. You may have learned to compartmentalize your emotions.

3. You see the world in a fundamentally different way.

Your anxiety isn’t “just in your head.” Researchers from the Weizmann Institute of Science in Israel found that people who are anxious see the world differently than people who aren’t anxious. In the study, anxious people were less able to distinguish between a safe stimulus and one that was earlier associated with a threat. In other words, anxious people overgeneralize emotional experiences — even if they aren’t threatening.

4. You constantly feel the need to be doing something.

Which can be a real problem if you’re an introvert who needs plenty of downtime to recharge. This doesn’t necessarily mean you’re attending lots of social events; instead, you may feel a compulsion to always be getting things done or staying on top of things. Staying busy distracts you from your anxiety and gives you a sense of control.

5. You’re outwardly successful.

Achievement-oriented, organized, detail-oriented, and proactive in planning ahead for all possibilities, you may be the picture of success. Problem is, it’s never enough. You always feel like you should be doing more.

6. You’re afraid of disappointing others.

You might be a people-pleaser. You’re so afraid of letting others down that you work hard to make everyone around you happy — even if it means sacrificing your own needs.

7. You chatter nervously.

Even though you’re an introvert who prefers calm and quiet, you chatter on and on — out of nervousness. For this reason, sometimes you’re mistaken for an extrovert.

8. You’ve built your life around avoidance.

You’ve shrunk your world to prevent overwhelm. You stick to routines and familiar experiences that give you a sense of comfort and control; you avoid intense emotional experiences like travel, social events, conflict, or anything else that might trigger your anxiety.

9. You’re prone to rumination and overthinking.

You do a lot of negative self-talk. You often replay past mistakes in your mind, dwell on scary “what if” scenarios, and struggle to enjoy the moment because you’re expecting the worst. Sometimes your mind races and you can’t stop it.

10. You’re a perfectionist.

You try to calm your worries by getting your work or your appearance just right. This can bring positive results, but it comes at a cost. You may have an “all-or-nothing” mentality (“If I’m not the best student, then I’m the worst”). You may have unrealistic expectations of yourself, and a catastrophic fear of falling short of them.

11. You have aches, repetitive habits, or tics.

According to psychotherapist Annie Wright, your anxiety might manifest physically in your body as frequent muscle tension or aches. Similarly, you might unconsciously pick at the skin around your nails, tap your foot, scratch your scalp, or do other repetitive things that get your nervous energy out — even if you appear composed in other ways.

12. You’re tired all the time.

Your mind is always going, so you have trouble falling asleep or staying asleep. Even when you sleep well, you feel tired during the day, because dealing with a constant underlying level of anxiety is exhausting.

13. You startle easily.

That’s because your nervous system is in over-drive. A slammed door, an ambulance siren, or other unexpected sounds really rattle you.

14. You get irritated and stressed easily.

You’re living with constant low-level stress, so even minor problems or annoyances have the power to frazzle you.

15. You can’t “just stop it.”

Anxiety isn’t something you can tell yourself to just stop doing. In fact, the above-mentioned researchers from the Weizmann Institute of Science found that people who are anxious have somewhat different brains than people who aren’t anxious. They noted that people can’t control their anxious reactions, due to a fundamental brain difference. (However, you can learn to cope with your anxiety and greatly lessen it — see the resources below).

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