As strange as a syndrome called selective sound sensitivity syndrome is, many people suffer from it. What is this syndrome and what are its causes?

Are you disturbed by the sounds of chewing or even breathing around you?  Do these sounds cause you stress and tantrums?  Do you feel that the suffering has no end and that those around you are unaware that your out-of-control reactions are real and not exaggerated?

If the answer is “yes”, then you have selective sound sensitivity syndrome, sometimes referred to as “misophonia”, which we will talk about in this article.

What is selective sound sensitivity syndrome or misophonia?

Misophonia is a syndrome in which certain sounds trigger emotional or physiological responses that some might find unreasonable. The reactions of those who experience it may range from anger and annoyance to panic and the need to flee.¹ Individuals with “misophonia” or selective sound sensitivity syndrome are often triggered by oral sounds;¹ the noises that someone makes when they eat, breathe, or even chew.  Other adverse sounds include the sound of a keyboard, a finger tapping, or the sound of windshield wipers.

It may sometimes reach the point that even small, repetitive motions are the cause when someone fidgets or wiggles their feet. People with “misophonia” believe that they often interact with visual stimuli that accompany sounds. They may also respond intensely to repetitive motions. Misophonia can develop at any age, although research indicates that it is most likely to develop in the early teen years. Misophonia is more common among women, as 55% to 83% of all cases are happening in women.²

The question that arises is, how do we know that we have this syndrome, and what are its symptoms? 

Symptoms of misophonia

The following symptoms, which researchers have divided into emotional, physical, and behavioral reactions based on how the person responds to trigger sounds, can assist us in determining whether we have this syndrome:

1. Emotional reactions: includes the feelings that the person experiences and they can be intense or overwhelming. For many of those affected, these feelings escalate quickly. That means irritation can soon turn into intense anger. The emotional reactions are anger, anxiety, disgust, fear, and irritation.
2. Physical reactions: includes automatic self-protective processes, most of which are similar to our normal responses when we are in a dangerous or frightening situation. For example blood pressure increases, chest pressure or tightness, Goosebumps, increased heart rates, and sweating.
3. Behavioral reactions: includes actions that occur in response to trigger sounds, and they are usually impulse- or instinct-driven. This means that a person with selective sound sensitivity syndrome may not have complete control over them, such as violent reactions towards the people or things that cause those sounds.  However, these behavioral reactions are not common among people with the syndrome.²

In severe cases, “misophonia” may lead to social isolation and avoidance of situations in which trigger sounds may occur frequently.¹ This syndrome can be dangerous as it might limit your life and social relationships. Those with “misophonia” have been known to develop anticipatory anxiety when experiencing situations in which trigger sounds are present. For example, the individual with “misophonia” may avoid restaurants, or may eat separately from their partner, family, or roommates.

Causes of selective sound sensitivity syndrome

Experts do not know the causes of “misophonia”. Yet, they suspect that these causes are a combination of factors, such as differences in brain structure, and genetic factors. Research shows that people with selective sound sensitivity syndrome are more likely to have specific differences in brain structure and activity.²  One of those differences is that there are more connections and activities in and between certain areas of the brain. The affected brain areas control how we process sounds and manage emotions. Hearing and emotions are part of the brain’s built-in self-protection system. Therefore, a person learns to associate emotions such as anger, disgust, and fear with threatening situations.

So, the brain of an individual with misophonia responds to trigger sounds like it responds to a threat and danger, which leads to the reactions or symptoms we discussed earlier.

Treatment

Living with selective sound sensitivity syndrome, or misophonia, can be difficult, but it is essential for individuals with this condition to seek professional help to effectively manage their symptoms. Although there is no cure for this syndrome, treatments such as cognitive behavioral therapy (CBT) and voice therapy may help manage symptoms and improve quality of life.³

Cognitive behavioral therapy (CBT) helps individuals identify the negative thoughts and behaviors related to this condition and face them. Whereas, sound therapy uses white noise or other calming sounds to mask stimulating sounds. Raising awareness of selective sound sensitivity syndrome is critical for individuals with this syndrome to ensure that they receive the support they need to have a fulfilling life. By doing so, we can help reduce the impact of this syndrome on people’s lives and improve their life in general.

In conclusion, it is very important to understand that the reactions of those around us may not be an exaggeration, which is the case of people with selective sound sensitivity syndrome or “misophonia”, the anger of that person may be beyond his control.

In addition, understanding ourselves and our reactions, as well as avoiding anger or blaming ourselves is crucial. Our growing understanding of our behavior and the behaviors of those around us is essential for our psychological peace and for a better life.

Also read:

• Eating disorders
• Panic Disorder
• Phobia
•  

References:

[1] Web MD

[2] Cleveland Clinic

[3] Very Well Mind

Eating or appetite disorders, the hidden disease of this century, perhaps. There have always been specific criteria for beauty and especially for females. These criteria have varied throughout history. However, the reality of projecting these criteria on every girl and her acceptance or rejection according to her compatibility with it did not disappear. But it has become even more dangerous and serious due to available cosmetic procedures.

In addition to the media and social communication that directly and indirectly promote changing beauty standards. More often, these criteria are difficult to achieve, unhealthy, and even harmful in the long term. As a result, girls could feel compelled to try adhering to these norms at the price of their emotional and physical well-being.

Glimpse Into Eating Disorders

Eating disorders are serious and complex mental disorders related to harmful eating behaviors. Eating disorders often develop in the teen and young adult years, although they can develop at other ages. Surely, it negatively impacts the physical and psychological health of the injured. Its influence can also extend to other important aspects of an individual’s life.¹

And like others, there are several types of eating disorders. Some are common and some are rare, such as purging disorders, Night Eating Syndrome.³ Let’s get to know the common ones.

Types of Eating Disorders

• First, anorexia nervosa (an-o-REK-see-uh) is often simply called anorexia. Patients are afraid of gaining weight and seek to control their weight and body shape in all ways, even dangerous ones. They may resort to excessive exercise, and use laxatives (laxatives) or special diet pills. Of course, in addition to limiting the daily calories consumed. They may try to vomit after eating or deprive themselves of eating sometimes to the point of deadly self-starvation. Therefore, we see people with this disorder have low body weight, and they may also have health problems.¹
• Second, bulimia (boo-LEE-me-uh) nervosa. This type of eating disorder is characterized by the occurrence of episodes. People with bulimia may eat a large amount of food in a short time and then try to “correct their mistake”. They may vomit or use laxatives and other ways to lose “extra” calories. All of that is a result of guilt and shame about their weight or figure. Knowingly that people with bulimia often have normal weight or are even a bit overweight.¹
• Third, binge eating disorder. Those affected eat too much food (binge) regularly and continuously. They may eat quickly or eat more food than intended, even when they are full or not hungry. This situation differs from bulimia nervosa in that those affected here do not try to compensate for their behavior. Nonetheless, they feel guilty, ashamed, or disgusted with themselves, and may try to hide their bingeing. They may be at normal weight, overweight or obese, and an episode of bingeing usually occurs at least once a week.¹
• Fourth, rumination disorder. Regurgitating food happens repeatedly and persistently after eating, but it’s not due to a medical condition and regurgitation may not be intentional. Sometimes regurgitated food is rechewed and swallowed or spit out. The disorder may result in malnutrition or if the person eats significantly less to prevent the behavior. The frequency of occurrence of rumination disorder is more common in infancy or in people who have an intellectual disability.¹
• Fifth, avoidant/restrictive food intake disorder (ARFID). A person with this type of eating disorder does not avoid eating because they are afraid of gaining weight. But they may lose interest in eating, so they avoid certain foods or the reason may be the concern about the consequences of eating, such as fear of choking. Therefore, they do not get the minimum daily nutrition requirements, leading to health problems. And also significant weight loss or failure to gain weight in childhood.¹

When do you know that you have it?

The diagnosis depends on several assessments and exams. Including a physical exam, to confirm or rule out the existence of other causes of your eating problems that you are suffering from. Also, psychological evaluation and additional tests to check for any complications related to your eating disorder.²

Risk factors and possible causes

Eating disorders affect both genders, but the female-in adolescence and early adulthood is more likely to have anorexia or bulimia.¹ As with other mental illnesses, there is no single exact and specific reason for eating disorders. Possible causes and risk factors:

1. Biological characteristics and genetic factors.
2. Family history.
3. Psychological health.
4. Dieting and starvation.
5. Psychological stress.¹

How to protect children from developing eating disorders?

Since eating disorders usually start in adolescence, we will focus on children, but these tips apply to yourself or anyone around you.

1. Avoid dieting around your child. Children usually learn and take their habits from their environment and from what they see. Therefore, try to follow a balanced and healthy diet and make sure to eat with them and the whole family.
2. Talk to them and teach them about diets and their risks. To protect them from widespread misinformation that promotes and encourages hunger and anorexia for weight loss and as a lifestyle in general.
3. Make sure to cultivate and reinforce a healthy body image in your child. Do not make any negative observations about their size or shape. Also, avoid making overly positive comments about their appearance, as they may think this is the only positive thing they have. And absolutely avoid criticizing your own body or someone else’s body in front of them.
4. Enlist the help of your child’s doctor. They may be able to identify early indicators of an eating disorder and ask questions to check. These visits should include checks of height and weight percentiles and body mass index (BMI).¹

“How would you like to eat a hamburger”, “You should gain some weight.”, “What big buttocks she has”, and “You’re fat as a cow” Perhaps every girl has heard one of these sentences or something similar, even if it’s not correct. Despite the girl’s self-confidence, one way or another she will be affected by these comments. Even though eating disorders are not a direct result of these widespread comments and beauty standards, they contribute to their occurrence.

We should all work together to limit the domination of these unrealistic or illogical standards on our children and young people. This is a difficult and unfair confrontation against them, so we have to support them and provide assistance to them.

Dear girl, you are more than just a body. You are beautiful, no matter your measurements or weight. You are a human being above all. You have your own ideas and talents. Don’t let the world incriminate you when you are innocent. Don’t be afraid and don’t worry about anything. Go after what you want and don’t let anything stand in your face. Our initiative is with you.

Also read:

• Attention Deficit Hyperactivity Disorder
• Narcolepsy
• Interstitial Cystitis (IC)

References:

[1] Mayo Clinic

[2] Mayo Clinic

[3] Labayh

Attention Deficit Hyperactivity Disorder or what is known as ADHD is a common mental health disorder. People with this disorder are often considered to be academically late or irresponsible, but in fact, they are creative and distinguished in their own way.

Have you ever dealt with a child who moves a lot and is constantly distracted?  Has it ever occurred to you that this might be due to a diagnosed disorder?  What is this disorder and how do we treat it?

What is Attention Deficit Hyperactivity Disorder (ADHD)?

ADHD is a very common chronic condition that is usually diagnosed during childhood. There are many causes for this disorder, but in most cases, there’s a genetic predisposition for the disorder. However, the severity of it varies depending on environmental factors. For example, being in a tense environment increases the severity of the situation, even though it can appear in different degrees and forms, as the situation differs from one person to another.

As its name implies, people with this disorder suffer from two conditions:

• The first is attention deficit, which means getting distracted easily and having difficulty concentrating.
• The second is hyperactivity and impulsivity. Hyperactivity and impulsivity often improve as a person matures, but attention problems can continue into adulthood. [1]
• In some cases, it lasts forever, as there are many adults who suffer from this disorder. The reason for this might be that they were not diagnosed during childhood. [3]

Although people with this disorder may have some problems at school or work, in their relationships, and in commitments in general, the most important thing we need to know about this disorder is that people who suffer from it are not “stupid” nor do they suffer from a low intellectual level.

What are the causes of ADHD?

There is still no clear cause for having this disorder and research efforts are still ongoing. However, as we mentioned earlier, it is related to genetic predisposition and environmental factors or to problems in the central nervous system during development.

Risk factors that are likely to cause ADHD to include:

• Having a blood relative, such as a parent or sibling, who suffers from it or any other mental health disorder.
• Exposure to environmental toxins, such as the lead found in paint.
• Maternal drug or alcohol abuse during pregnancy.
• Premature birth. [2]
• Brain injury. [3]

Exposure to any environmental toxins should be avoided, to prevent this disorder, and a mother should avoid anything that could hinder the growth of the fetus, such as smoking and drinking alcohol. [2]
There are some common beliefs about the cause of this disorder, such as excessive sugar intake or spending a lot of time in front of the TV, and other misconceptions that science has not found any proof of to date. [3]

What are the symptoms of ADHD?

There is no specific examination that can confirm the diagnosis of a child or an adult with ADHD, so the diagnostic process consists of several steps, including medical examinations. The diagnosis is mainly based on a checklist of the most important symptoms.

First: Attention Deficit. Attention deficit or distractibility and difficulty concentrating in children or adults can be noted by the following symptoms:

• They often fail to pay close attention to details, and make careless mistakes in school or at work, or in other activities.
• They usually have trouble paying attention while performing any task or even playing.
• They don’t seem to listen when spoken to directly most of the time.
• They often don’t follow instructions and fail to finish their schoolwork, housework, or his duties at work (eg: lose focus and track down minor, less important things).
• They often have trouble organizing tasks and activities.
• They avoid, dislike, or are reluctant to do tasks that require mental effort for a long period of time (eg, schoolwork or homework).
• They frequently lose the items necessary for tasks and activities (such as school materials, pencils, books, tools, wallets, keys, papers, glasses, and cell phones).
• They forget many details even in daily activities and are often easily distracted.

Second: Hyperactivity and Impulsiveness. Hyperactivity and impulsiveness in a child or adult can be noted by the following symptoms:

• Frequent touching or tapping on hands or feet, or excessive movement while sitting.
• Standing up, especially in situations where sitting is expected.
• Running or climbing in situations where it is not appropriate.
• Inability to play or participate in recreational activities quietly most of the time.
• They often behave “while moving” as if they are “driven by an engine”.
• They often talk excessively and start answering even before completing the question.
• They usually have trouble waiting for their turn. Interrupts or intrudes on others (eg: interferes with conversations or games). [4]

As the main symptoms of ADHD indicate, we can see that the person suffering from this disorder is a conscious, intelligent, and “normal” person. This is not to minimize their suffering or what they go through, because it is difficult and exhausting, but to spread the idea of ​​acceptance and respect for others.

What are some treatment options for ADHD?

Although there is no cure for ADHD, there are many beneficial treatment options. The goal of treatment is to help children improve their social relationships, and performance in school, and keep disruptive or harmful behaviors to a minimum. Medications can be very helpful and are often necessary.

Other (non-medicational) treatments, which are used alone or together, include:

• Behavioral Therapy: This refers to the methods that attempt to improve behavior, usually through rewarding and encouraging desirable behaviors while discouraging undesirable ones, and indicating their consequences.
• Cognitive Therapy: Cognitive therapy is a psychotherapy designed to change the way of thinking in order to build self-esteem, limit negative thoughts, and improve problem-solving skills.
• Social Skills Training: Developing social skills in order to improve friendships.
• Parental Education and Support: Coaching classes, support groups, and counselors can help educate and support parents with children who have ADHD, including teaching them strategies to cope with behaviors associated with ADHD.

Because many children with ADHD also have poor grades and at-school behavior problems, schools may need to provide instructional modifications and interventions (such as an individualized education plan) in order to create the best learning environment possible for the child.  [1]

The treatment journey may be tiring and tedious for the parents and the child, but it is necessary in order to ensure that this disorder does not negatively affect the lives of those who suffer from it.

We, as an initiative, are always seeking to raise awareness of mental health problems in order to spread a culture of acceptance and respect for people with these disorders or conditions.  This is what we are doing today, because even though ADHD is a neurological condition that affects the focus and activity of its owner, it has, in fact, many advantages, as most of those who suffer from this disorder have a distinctive sense of creativity, rare skills, and multiple talents, in addition to having constant activity and energy.

Also read:

• Phobia- Causes, and Types.
• Panic Disorder
• Insomnia.

References:

[1] Health Harvard

[2] Mayo Clinic

[3] CDC

[4] CDC

Panic disorder, with its related psychological problems, has become a threat to many people. Since the world has experienced bad periods, wars, and horrific scenes. In addition to the state of insecurity, especially lately. All of that has planted fear in the hearts of many around the world.

But, when this fear develops, becomes more intense and a part of people’s lives and each detail in their lives. It generates a constant feeling of threat and unease which negatively affects all life activities and later turns into panic attacks, disorders, or even phobias. Then the causes and solutions must be seriously sought. In order to eliminate these problems with minimal harm and to maintain good mental and physical health.

Panic disorder under scrutiny

Panic disorder is defined as a sudden episode of intense fear. This fear triggers severe physical reactions when there is no real danger or apparent cause. This disorder often begins in adolescence or early adulthood. And in a few cases in childhood. Women are twice as likely to get panic attacks compared to men.

Panic attacks are very frightening. When they occur, people may think that they are losing control, having a heart attack, or even dying. Everyone is likely to experience at least one panic attack throughout their lifetime due to a challenging situation or accident.

Panic attacks turn into a pathological disorder when these situations are repeated continuously and suddenly (4 or more panic attacks). And it forms a state of constant fear of experiencing. Such a feeling anytime, anywhere, and over a long period of time. This leads to living in a state of constant worrying and instability. And it can sometimes lead to isolation and not leaving the house, all of the above is called panic disorder. [1]

Causes and symptoms of panic disorder

The main causes of panic disorder are still unknown by experts. But the following factors may play a key role: Genetic factors, and major stress. In addition to the hypersensitivity to hormones that provoke feelings of fear, negative thoughts, drug abuse, and alcohol addiction. It also includes any dysfunction or disorder with the work of sections of the brain or the nervous system. Which is the center of cognition and fear treatment.

Some research suggests that the body’s natural fight-or-flight response to danger is involved in panic attacks. It is like the feeling of a ferocious tiger attacking a person in the jungle. In this case, the body would react in a life-threatening situation, and the heart rate and breathing would speed up. This is similar to the symptoms of a panic attack. But it happens without a rational cause, real danger, or threat.

Symptoms begin suddenly and unexpectedly. For example, while driving a car, reading a book, or even while sleeping. It reaches its peak within minutes to an hour or so. And ends up with the person feeling fatigued and exhausted in most cases.

Symptoms of panic disorder include a sense of impending doom or danger, fear of loss of control or death, accelerated heart rate, sweating, shortness of breath, chest pain, headache, dizziness, numbness, and feeling of unreality or detachment. [1]

Panic disorder is around you. Be careful!

Many people around you may have panic disorder or are about to have it. Even if only in the form of a single attack. You might be like them. Its seriousness is no less than that of any disorder or disease, whether physical or mental. Excessive physical reactions can hinder the ability to function normally, and in some cases, it can lead to depression. Patients become very afraid of upcoming panic attacks. Which leads them to cut back on many of their normal activities and tasks. 

The indifference of a panic disorder patient to his condition and its treatment may lead to severe consequences affecting all aspects of life. In addition to having complications that can turn the quality of his life for the worse. Such as having specific types of phobias. For example, fear of driving, strangers, or agoraphobia; this leads the patient to avoid stressful situations and places.

Due to the fear of not being able to escape or get help, the patient makes sure to always have someone with him so that he can at least leave the house. In addition to avoiding social situations, and problems at work, streets, and everywhere. It also causes alcohol and drug addiction, financial problems, suicidal thoughts, and melancholia. [2]

How to control or treat panic attacks?

When experiencing a panic attack, one must be prepared to control it. The patient must not resist the attack. Rather, the patient should stay in his place if possible, and breathe deeply and slowly. And remember that the attack will pass and end. He must think positively and that this attack won’t lead to his death. But rather it is just a difficult time he is facing now.

The patient should do sports and physical activities, follow a healthy system, and reduce stimuli. That is the best treatment. Adequate behavior in such situations, in addition to learning coping skills and relaxation methods.This helps reduce the intensity and duration of panic attacks or even their disappearance. [2]

Specialist help is the best solution

In some cases, the patient might need to see a doctor or specialist for help. For example, in case of insomnia and if the attack lasted for more than 15 minutes, accompanied by symptoms of a heart attack. Therefore, seeing a doctor is the right decision. In addition, asking questions and telling the specialist about the condition will definitely help in finding the best treatment. Basic treatment options include psychotherapy and medications which are preferred to be the unlikely option.

Psychotherapy or speech therapy is the first effective option for recovery. It helps to understand these attacks and learn how to control them as much as possible.  Cognitive behavioral therapy can help teach the patients from their own experiences that there is nothing to fear. With continuous treatment, symptoms decrease and the causes of fear also decrease, and end within several months. After that, the patients can visit the doctor periodically to make sure that the attacks are under control.

Drug therapy should be the final option due to its side effects, the need for accuracy and caution, and the time it takes to work fully and effectively which is approximately 8 weeks, and it must be prescribed by a doctor and under certain conditions. Medications include antidepressants and anticonvulsants, which often have side effects. These medicines are not recommended in case of pregnancy or breastfeeding. [3]

The Uplifting Syrian Women initiative supports and encourages every person, no matter their condition, to overcome it. Mental disorders and illnesses are not different from physical ones, are not a cause of shame, and need treatment and the assistance of a doctor or specialist.

♀️ Uplifting Syrian Women Initiative aims at sustainable peace building in Syria through targeting women and providing them with free online courses, workshops, discussion sessions and trainings, with a view to achieving the goals of Gender Equality, Quality Education and Decent Work and Economic Growth, which all fall into the interest of society as a whole and serve the purpose of rebuilding it.

Also read:

• Phobia- Causes and Types.
• Menopause Depression.

• Insomnia.

References:

[1] Mayo Clinic

[2] Cleveland Clinic

[3] MOH

Insomnia is considered a common problem that affects the quality of life and it should be taken seriously. The adult human needs between 7 to 8 hours of sleep daily. Sleep has an essential role in brain function, it gives the chance for neural cells to dispose of the waste produced during the day. Therefore, not getting enough sleep could have very bad side effects. Worldwide, about a third of people suffer from insufficient sleep. If troubled sleeping had specific standards, it is diagnosed as sleep and insomnia disorder. [1] 

What is Insomnia? 

According to the American Academy of Sleep Medicine, insomnia is defined as trouble in either sleeping or staying asleep, accompanied by agitations during the day which is connected to sleeping problems. [1]

Insomnia Symptoms and Diagnosis

Symptoms 

• Having difficulty falling asleep.
• Waking up several times during the night.
• Lying awake during the night.
• Waking up early and not being able to sleep again.
• Staying tired after waking up.
• Difficulty getting naps during the day, even though you are tired.
• Feeling tired and restless during the day.
• Difficulty concentrating during the day because you are tired. 

If you are suffering from insomnia for only a short while (less than 3 months), this is called short-term insomnia. Insomnia that lasts for 3 months or more is called long-term insomnia. [2]

Diagnosis

 Sleep difficulties are classified as insomnia only when they cause distress to a person. It begins to negatively affect aspects of his life, such as work or relationships. To be classified as chronic insomnia, symptoms must persist for at least three months. [1] 

There is no specific test to diagnose insomnia. Your healthcare provider will perform a physical exam and ask questions to learn more about sleep problems and symptoms. The key to diagnosing insomnia is to review your sleep history with your doctor. Your healthcare provider will also review your medical history and the medications you take to see if they affect your ability to sleep. 

It is also possible: 

-To perform a blood test: Your doctor may ask you to take a blood test to rule out certain medical conditions. Such as thyroid problems or low iron levels that can negatively affect sleep.

-Keep a sleep diary: You may be asked to write down your sleep patterns for one to two weeks. Such as bedtime, wake-up time, nap time, caffeine use, etc. 

-Complete a sleep study: Sleep studies (sleepgram) are not necessary to diagnose insomnia. If your doctor has concerns that your insomnia may be caused by sleep apnea or another sleep disorder, you may be referred for such studies. [3]

The reasons

– Biological factors: Some health conditions can disrupt sleep, including: 

• Conditions that cause chronic pain, such as arthritis and headache disorders. 
• Conditions associated with breathing difficulties, such as asthma, congestive heart failure, chronic obstructive pulmonary disease, and sleep apnea. 
• Depression, anxiety, and other mental disorders.
• Abnormal thyroid function. 
• Acid reflux disorder. 
• Restless leg syndrome. 
• Conditions that increase the frequency of urination, such as an enlarged prostate. 
• mental illness.
  

– Some medications and commonly used substances can disrupt sleep. These include the following:

• Caffeine, nicotine, and other stimulants. 
• Alcohol or other sedatives. 
• Certain asthma medicines (such as Theophylline). 
• Certain decongestants, allergy medications, and cold medications. 
• Some steroids, such as Prednisone.
• Beta-blockers (medicines used to treat heart conditions). [4] 

– Environmental factors: In some cases, even though stress and medical conditions subside, insomnia can persist. 

– Patients will find that they have difficulty falling asleep or staying asleep – and sometimes both. Here are some common reasons why people suffer from persistent insomnia:

• Conditioned wakefulness: The bed and bedroom become associated with wakefulness or negative emotions. For example, many people with insomnia report falling asleep while watching TV or reading in the living room. But they are fully awake when they go to bed. 
• Trying hard: Some people react to a lack of sleep by trying harder. They extend the time they spend in bed and avoid the evening activities they used to enjoy. Instead of solving the problem, these strategies often make it worse. The act of “trying” itself produces frustration, increases excitement, and can cause stress.
• Anxiety: Worrying about sleep is another common reaction to difficulty sleeping. After a period of not sleeping well, you may find that you start to worry about whether you will struggle to sleep the next night. Then you can start worrying about how not enough sleep will affect you the next day. These concerns, while understandable, are counterproductive and eventually lead to more difficulty sleeping. [5] 

Insomnia treatment

• Changing your sleep habits and addressing any issues that may be associated with insomnia, such as stress, medical conditions, or medications, can restore restful sleep for many people. If these measures don’t work, your doctor may recommend cognitive behavioral therapy, medications, or both to help improve relaxation and sleep. 
• Cognitive behavioral therapy: Cognitive behavioral therapy for insomnia (CBT-I) can help you control or eliminate negative thoughts and actions that keep you awake. It is generally recommended as the first line of treatment for people with insomnia. Cognitive behavioral therapy (CBT-I) is usually equal to or more effective than sleep medications. 
• Medications: Sleeping pills can help you fall asleep, stay asleep, or both. Doctors generally do not recommend relying on prescription sleeping pills for more than a few weeks. Prescription sleeping pills can have side effects such as causing daytime staggering and increasing the risk of falls. It can also be addictive, so talk to your doctor about these medications and other possible side effects. [6] 
• Avoid insomnia:
  Avoid large meals, caffeine, and alcohol before bed.
  Be physically active during the day, outside if possible.
  Limit caffeine, including coffee, soft drinks, and chocolate throughout the day and especially at night.
  Go to bed and wake up at the same time every day, including on weekends.
  Put smartphones, televisions, laptops, or other monitors away, at least 30 minutes before bedtime.
  Quit Smoking.
  Transform your bedroom into a dark, quiet, and cool haven.
  Relax with soft music, a good book, or meditate. [3] 

Insomnia in Women

 One in four women suffers from some symptoms of insomnia. such as difficulty falling asleep, difficulty staying asleep, or both. Women may be more likely to develop insomnia than men because women experience unique hormonal changes. Which can cause insomnia symptoms. These hormonal changes include: 

• Menstruation, especially in the days leading up to your period.
  Many women report problems falling asleep and staying asleep. This is especially common in women with Premenstrual Dysphoric Disorder (PMDD), a type of Premenstrual Syndrome (PMS) that is considered more severe. 

• Pregnancy: especially in the third trimester of pregnancy. It occurs when a woman wakes up frequently due to discomfort, leg cramps, or the need to use the bathroom.
• Perimenopause and menopause: Hot flashes and night sweats can cause sleep disturbances. 

Also, some health problems that can cause secondary insomnia are more common in women than in men. These include: 

• Depression and anxiety: People who suffer from insomnia are 10 times more likely to develop depression, and are more likely to suffer from anxiety by 17 times. 
• Fibromyalgia: It is a condition that causes aches and pain throughout the body and affects more women than men. [7] The pain caused by fibromyalgia can make it difficult to fall asleep and stay asleep. [8] 

Also read:
Phobia- Causes and Types.
Menopause Depression.

♀ The (Uplifting Syrian Women) initiative is an initiative that seeks to build sustainable peace in Syria by focusing on and assisting women by providing free online courses, workshops, discussions and trainings; With the aim of achieving the goals of gender equality, quality education and improving the economic situation, which are in the interest of society in general and serve the purpose of rebuilding it.

References:

[1] Sleep Foundation

[2] NHS

[3] Cleveland Clinic

[4] Stanford Health Care

[5] Stanford Health Care

[6] Mayo Clinic

[7] OASH

[8] OASH

Did you know that there are people who are afraid of sleeping or being inside any house?
This is what is known as phobia, and phobia is considered one of the most common mental illnesses, but it is also the most curable. Phobia differs from the normal state of fear in that fear is the natural response to danger and is rational, while a person who suffers from a phobia has either an unjustified or excessive fear of a particular thing.

Let’s learn about the causes of phobias, their symptoms, the most famous types, and treatment options.

Concept of phobia

A phobia is a persistent, excessive, irrational fear. A person who suffers from a phobia feels a deep sense of dread or panic when encountering the source of fear, which may be a person, situation, animal, or activity. People with phobias often realize that the cause of their fear is irrational or realistic, but they are unable to do anything about it and their fears control them. The person with a phobia usually tries to avoid the thing that triggers the fear or endures it with great anxiety and distress.

A phobia is a type of anxiety disorder, but it differs from generalized anxiety disorder in that it is usually connected to something specific. The effect of a phobia can range from anxiety and annoyance to affecting personal relationships, work, and studies, depending on the fear and severity of the condition. Therefore, people with these phobias may need to alter their lives drastically in order to move away from the source of their fear, and those around them must understand these fears and support them. [1] [2]

Causes of phobia

A phobia often appears in the early stages of childhood, usually between the ages of 5 and 10 years, but it can appear at any time in an adult’s life. There is no clear reason for the start of phobia in people, but there are many factors that may contribute to the emergence and development of this condition, including:

• Past accidents or trauma:
  Some accidents in our lives, especially in young childhood, may have a lifelong impact. For example, if you were injured by a dog some years ago, you might develop a phobia of dogs.
• Learned responses from infancy:
  A phobia may develop from factors in your childhood environment, as the child can learn to respond to a certain thing from his parents or older siblings.
  For example, if the child’s parents are very worried or anxious, this can create a state of constant anxiety in the child, which may later develop into a phobia. The child might develop the same specific phobia as a parent or older sibling. If they have a severe reaction to something they fear, this might influence the child to feel the same way.
• Experiencing long-term stress:
  Stress can cause feelings of anxiety and depression, which reduce a person’s ability to adapt to certain situations. This may lead to more fear or anxiety about being in similar situations again. Over a long period, this condition can develop into a phobia.
• Genetic factors:
  Research has shown that some people are more likely to develop phobias than others. [3]
  If you suffer from a phobia or a phobia, you may feel comfortable knowing the reason for the development of this fear and working to solve it, but do not put too much pressure on yourself to find a clear cause. Consult a psychiatrist for help.

Symptoms of a phobia

Symptoms of phobia vary between physical and psychological symptoms, and in both cases, these symptoms can appear with different severity in people. For example, a person suffering from arachnophobia can range in severity from not being able to be near a spider to even be unable to look at a picture of a spider.

• Physical symptoms:

In the most extreme cases, a person suffering from a phobia can have a panic attack, or may suffer from less severe symptoms such as sweating, trembling, shortness of breath, dizziness, feeling of suffocation, rapid heartbeat, and many others.

• Psychological symptoms:

These include fear of losing control, fear of fainting, persistent feelings of dread, fear of death, and a constant feeling of anxiety. [4]

The most common types of phobia

Some phobias are very specific and limited. For example, a person may only fear cats (ailurophobia). In this case, the person lives relatively free of anxiety by avoiding the thing he fears. Other phobias cause a problem in a variety of places or situations. For example, symptoms of acrophobia can appear by looking out of an office building window or driving over a high bridge. In these cases, a person with a phobia may have to change many of their daily habits and activities to avoid the source of their anxiety.

There are three main types of phobia:

1. Specific phobia (minor phobia):
   This is the most common type in which people fear certain animals, people, or situations such as flying on a plane.
2. Social phobia (or what is known as social anxiety phobia):
   People with social anxiety disorder fear social situations in which they may be humiliated, embarrassed, or judged by others. They become especially anxious when unfamiliar people are around.
   For more information, you can read this article about social anxiety phobia.
3. phobia of emptiness:
   It is the fear of being in public places where it is difficult and embarrassing to go out suddenly. [2]

Among the strangest types of phobia is fear of sleep, fear of showering, fear of workplaces, and many others.

Treatment options

Many people do not need treatment for their phobia, as it is enough for them to avoid the source of fear, but in severe cases or in the case of a phobia that cannot be avoided, such as a phobia of communicating with others or a phobia of riding a plane or a car, it is recommended to consult a specialist to treat this fear.

Most types of phobias are treatable, and although there is no one guaranteed treatment for all cases, there are some options that usually help those who suffer from this state of fear, including the following:

Self-help methods:

People who suffer from phobias can help themselves without consulting a specialist through several methods, including changing their lifestyle, talking about their fears, or joining a support group.

pharmaceutical:

It is not usually recommended to resort to medications because of their side effects, but it is possible, if the doctor prescribes them, to resort to them, including sedatives and antidepressants.

Follow up with a specialist:

It is the most effective method and does not have any side effects. In particular, cognitive behavioral therapy has been found to be highly effective in treating phobias. Cognitive behavioral therapy is a type of counseling that can help solve and manage problems by changing the way you think or act. A type of cognitive-behavioral therapy often used to treat mild phobias is gradual exposure to the source of the fear, so one feels less anxious about it over time. This is known as desensitization or exposure therapy. [5]

If you feel that your phobia is getting in the way of your life or affecting it in any way, we recommend that you consider one of the treatment options.

Whatever phobia you have, reasonable or not, you should not feel ashamed and seek help without hesitation. We at Uplifting Syrian Women are trying to raise awareness of mental health problems to increase knowledge and spread a culture of acceptance.

Also read: Menopause Depression.

♀️ Uplifting Syrian Women Initiative aims at sustainable peace building in Syria through targeting women and providing them with free online courses, workshops, discussion sessions and trainings, with a view to achieving the goals of Gender Equality, Quality Education and Decent Work and Economic Growth, which all fall into the interest of society as a whole and serve the purpose of rebuilding it.

References:

[1] Health line

[2] Harvard Health

[3] Mind

[4] NHS

[5] NHS

Do you have any idea what your mom, your wife, or every woman in your life is going through of mental stresses and physiological changes during what we call “Menopause?”

Menopause is a natural physiological phase that every woman goes through at a certain age, and no doubt it’s not an easy experience as it points to several things such as the pause of the ability to reproduce, the reach of old age, and hormonal changes.

In addition to many other symptoms such as anxiety and hot flashes that vary in their intensity between one woman and another. That is why many people call this phase a wrong name and we aim to change that “menopause”.

The previous factors combined with other factors that we will mention later in the article, in causing the so-called “menopausal depression”.

What is menopausal depression and what are its symptoms?

Firstly; Depression is a mental health condition that affects a woman’s feelings, thoughts, and behavior, causing her to feel sad, empty, and unable to enjoy activities she previously enjoyed, and problems with memory, appetite, and sleep may be noticed. Some studies have indicated that the risk of depression increases by 2-5 times during the period associated with menopause compared to the previous years. [1]

Women notice several symptoms, including irritability, anxiety, panic attacks, crying bouts, insomnia, [2] forgetfulness, low confidence, and lack of concentration. [3]

What are the causes that may lead to depression of menopause?

Studies have not been able to determine the main causes of this depression, but there are some auxiliary factors, including:

1. Physiological factors: A sudden change in the level of hormones, especially estrogen and progesterone, may affect a woman’s mood because they mainly affect neurotransmitters such as serotonin and adrenaline, which control the mood of humans. [1] The risk increases with other pre-existing disorders such as postpartum depression, menstrual disorders, or a family history of depression. [1]
   In addition, the physical symptoms accompanying menopause, such as insomnia, night sweats, and hot flashes greatly affect a woman’s mood. [2]
2. Psychological and social factors: These include the woman’s view of the environment of menopause as aging and a loss of youth and femininity, in addition to the responsibilities that this woman may have in terms of work, family care, or child-rearing, also to her married life, and her lack of social support. [1]
3. Other health factors: such as going through a midlife crisis that coincides in time with the age of menopause, or depending on her lifestyle; From smoking, alcohol, exercising and undergoing surgeries that cause early menopause, such as removing the ovaries. [1]

Is there a cure for this disorder? 

Of course, and as a treatment for depression in general, medication therapy and cognitive behavioral psychotherapy should be combined; As medication therapy, it usually includes serotonin reuptake inhibitors (SSRIs).

While psychological treatment is carried out under the supervision of a psychologist, according to the condition of the woman and the severity of her symptoms, [1]there are complementary therapies such as exercise, quitting smoking or alcohol, cutting back on caffeine, and practice yoga, meditation or hypnosis. [2] There is also Hormones Replacement Therapy HRT. [3]

Finally; It is important for you to realize that the psychological symptoms associated with menopause are just as important as the physical symptoms, so do not hesitate to seek professional help when you notice them.

From the Uplifting Syrian Women Initiative, we’ll tell you: that menopause is the age at which you decide to stop loving, feeling happy, and giving,for yourself in the first place, which will positively affect everything around you. You are not that age nor this body, you are this brave soul that does not fear progress, and does not stop loving, so take care.

Also read: Social Anxiety Disorder.

♀️ Uplifting Syrian Women Initiative aims at sustainable peace building in Syria through targeting women and providing them with free online courses, workshops, discussion sessions and trainings, with a view to achieving the goals of Gender Equality, Quality Education and Decent Work and Economic Growth, which all fall into the interest of society as a whole and serve the purpose of rebuilding it.

References:

[1] Medical News Today

[2] PUB Med

[3] NHS Information