Short-Term Coping Skills

These techniques can help you manage anxiety symptoms as they arise:

1. Challenge Negative Thoughts
Anxiety often distorts how you think about situations. Practice identifying which thoughts are based on facts and which are assumptions.

2. Deep Breathing
Focused breathing, like the 4-4 method (inhale for 4 counts, exhale for 4 counts), can help lower your heart rate and reduce anxiety. Another helpful technique is the 4-7-8 breathing pattern.
Explore more about techniques for anxiety.

3. Use Aromatherapy
Scents such as lavender, chamomile, and sandalwood may provide calming effects. You can use essential oils, incense, or scented candles in your environment.

4. Physical Movement

Exercise helps reduce stress hormones and shift your focus away from anxious thoughts. Simple activities like walking, yoga, or light stretches can make a difference.

5. Grounding Techniques
The 333 rule is one way to ground yourself: name 3 things you see, 3 sounds you hear, and 3 things you can touch. This practice helps bring you into the present moment.

Long-Term Anxiety Management Strategies

For ongoing anxiety, building long-term habits is essential:

1. Identify Your Triggers
Common include work pressure, relationship issues, caffeine, or unresolved trauma. Keeping a journal may help you recognize patterns and manage them effectively.

2. Understand Medications
Some medications may cause or worsen anxiety. Talk to your doctor about any symptoms you’re experiencing. They may recommend starting or adjusting.

3. Practice Meditation Daily
Mindful meditation helps train your mind to respond calmly. Walking meditation, yoga, or guided imagery are also effective alternatives.

4. Journaling
Writing down your emotions regularly can help process your feelings and reduce overall stress. Journaling may also help you track your progress over time.

5. Social Interaction
Spending time with trusted people can lift your mood, reduce stress, and make you feel less alone.

6. Stay Active
Regular exercise has cumulative mental health benefits, including better sleep, improved mood, and long-term anxiety reduction.

Conclusion

Managing anxiety is a journey. These strategies can help you respond to anxiety in the moment and build long-term resilience. If your anxiety significantly impacts your daily life, seeking support from a mental health professional is recommended.

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1. Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is the most commonly recommended treatment for anxiety. It helps individuals recognize and reframe negative thinking patterns that fuel anxiety.
CBT is evidence-based and effective across various anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, and social anxiety.

2. Exposure Therapy

Often used alongside CBT, exposure therapy helps people gradually face their fears in a safe and controlled environment. This desensitizes the brain’s anxiety response and reduces avoidance behavior.
It’s particularly effective for phobias, social anxiety, and obsessive-compulsive disorder (OCD).

3. Acceptance and Commitment Therapy (ACT)

ACT focuses on accepting anxious thoughts rather than fighting them. It teaches mindfulness strategies and encourages commitment to actions aligned with personal values.
ACT is especially useful for individuals who feel stuck in repetitive worry cycles.

4. Dialectical Behavior Therapy (DBT)

Originally developed for borderline personality disorder, DBT has proven helpful for anxiety by teaching emotional regulation, distress tolerance, and mindfulness.
It’s a structured form of therapy suitable for those with intense or chronic emotional distress.

5. Psychodynamic Therapy

This approach explores how past experiences and unconscious thoughts influence current anxiety. It may benefit those who want deeper insight into their emotional patterns.
Though it’s less structured than CBT, some people find long-term relief through this method.

Conclusion

Among all approaches, Cognitive Behavioral Therapy is considered the most effective psychotherapy for anxiety, often combined with exposure-based techniques. However, the best type of therapy depends on the individual’s specific symptoms, history, and preferences.
A licensed therapist can help you decide which method is right for your needs.

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Restoring Pleasure in Eating

According to research from the University of California, Berkeley, consistently eating a high-fat diet can train the brain to find indulgent foods less satisfying over time. In a groundbreaking study, scientists discovered that restoring the levels of a protein called neurotensin in the brain can help reset the reward system, making people more likely to experience pleasure from eating, particularly when consuming indulgent foods.

Published in the journal Nature, this study was conducted on mice, but it suggests important new avenues for tackling obesity. “Our findings suggest that restoring the pleasure of eating – not suppressing it – may help people eat more intentionally,” said Stephan Lammel, PhD, an associate professor of neurobiology at UC Berkeley. “Tuning into your enjoyment (or lack thereof) when you eat can offer real insight into your relationship with food.”

Beyond Ozempic: A New Approach

This research flips the script on popular weight loss drugs like Ozempic and Wegovy. While these medications suppress appetite to help with weight loss, Lammel’s research suggests that reconnecting with the pleasure of food might be a more effective, sustainable method for managing eating habits.

The brain’s reward system plays a critical evolutionary role—it motivates us to eat. But when that system is disrupted, people may find themselves eating out of habit or boredom, rather than because they’re genuinely hungry. Ironically, this can lead to overeating, not because we crave food more, but because the brain’s reward center is malfunctioning.

For more on how the brain’s reward system impacts eating behavior, read this insightful article from Harvard Medical School on the brain-gut connection: Understanding the Brain-Gut Relationship.

Practical Tips for Enjoying Food Mindfully

This new research also offers practical advice. Lammel suggests paying attention to whether you’re truly enjoying your food and being mindful of your cravings. If you find yourself eating without really tasting the food, or reaching for snacks when you’re not hungry, this could reflect changes in the brain’s reward response.

To help you reconnect with your eating experience, consider these tips:

• Ask yourself mid-meal: Am I still enjoying this? Being aware of your enjoyment (or lack thereof) can help you pause and make more intentional food choices.
• Notice cravings: Are they driven by pleasure or routine? For example, do you reach for snacks every time you watch TV?
• Pay attention to satisfaction: Focus on when you feel satisfied, not just full.

The Role of Food in Emotional Well-being

Lammel emphasizes that food is not just fuel—it’s deeply connected to emotion, motivation, and pleasure. “This research reminds us that food is not just fuel – it’s deeply connected to emotion, motivation, and pleasure,” Lammel said. “We hope our findings encourage people to reflect on their own relationship with food.”

If you’re struggling with overeating or a disconnection from food, Lammel encourages exploring new ways to reconnect with eating, such as:

• Choosing foods that are both enjoyable and nourishing.
• Experimenting with healthy ingredients in your favorite recipes.
• Slowing down to savor the flavors and textures of your meals.

Final Thoughts

The study offers a message of hope: If your relationship with food feels out of sync, it may not be about willpower. Often, patterns like overeating reflect real biological changes in the brain. The good news is that these changes may be reversible. By better understanding the brain’s role in eating, we can reduce stigma and move toward treatments that are rooted in compassion and science.

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Where Did the Controversy Start?

The claims originated from a report published by Moms Across America, an advocacy group known for publishing independent research. According to their tests, each type of Girl Scout Cookie contained traces of glyphosate (a common herbicide) and five heavy metals—aluminum, arsenic, cadmium, lead, and mercury. Things escalated when popular podcaster Joe Rogan labeled the cookies “toxic” on his show. Shortly after, a class-action lawsuit was filed against the Girl Scouts and their licensed bakers.

How Reliable Is the Science?

A closer look at the report reveals significant limitations. First, the study was not peer-reviewed or published in a scientific journal. Only 25 cookies were tested, collected from just three U.S. states—a sample size far too small for meaningful conclusions. Moreover, the report compares the levels of toxins found in the cookies to standards for drinking water, even though the human body absorbs toxins from water more readily than from solid food. This kind of comparison can be misleading.

What Do Experts Say?

According to Dr. Katarzyna Kordas, associate professor of epidemiology and environmental health at the University at Buffalo, the findings don’t indicate an immediate threat. For example, the level of lead found in Peanut Butter Patties would require a child to eat about seven cookies a day to exceed the FDA’s recommended intake limit for lead. “Most children don’t eat that many cookies in a day,” she noted. Kordas emphasized that finding a substance in food does not automatically make it dangerous. “To go from ‘this is in the food’ to ‘this is harming people’ is a huge leap—we simply don’t have the data to say that,” she explained.

As for glyphosate, the EPA maintains that current exposure levels pose minimal risk to humans, and CDC data suggests that around 81% of Americans have traces of it in their bodies due to widespread use in agriculture. The amounts found in Girl Scout Cookies fall well within EPA safety limits.

What About Heavy Metals in Other Foods?

Here’s the reality: Heavy metals are everywhere. The FDA’s own found traces of them in store-bought cookies of all types—chocolate chip, sandwich, sugar, and more. That’s because metals like arsenic and lead occur naturally in soil, water, and air—which means they can end up in almost any plant-based food, organic or not. Even an organic carrot grown in clean soil can still contain small amounts of lead or cadmium. However, that doesn’t mean such foods are dangerous. Nutrients like fiber, iron, and calcium in food can reduce the body’s ability to absorb heavy metals.

Are Processed Foods the Problem?

The longer food takes to go from farm to fork, the greater the risk of contamination—from preservatives, packaging, and repeated processing. Many Girl Scout Cookies contain processed ingredients like wheat flour, cocoa, and vegetable oil, which themselves might have been processed multiple times. Each layer of processing adds a small amount of potential exposure. As Dr. Adam Simpson from the University of Southern California explains, “If you’re consuming food made up of other processed foods, you’re concentrating contaminants that build up over time.”

So, What’s the Solution?

The answer isn’t panic—it’s moderation. Dr. Kordas noted in her research that children who eat a balanced, varied diet do not have higher lead levels than others. Scary headlines rarely talk about how much of a food you’d need to eat to face any real health risk. As with most things in nutrition, the best approach is balance: enjoy treats like Girl Scout Cookies occasionally, not every day. As Dr. Simpson puts it, “You don’t have to say no—you can just say yes less often.”

Final Thoughts

While headlines about toxins in food can be scary, the science often paints a more nuanced picture. Before you swear off cookies forever, remember: eating responsibly and in moderation is usually all the protection you need.

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Published on April 6, 2025, in the study analyzed 102 randomized controlled trials, covering over 22,000 participants including 13,315 youth and 9,387 adults. The findings revealed slight increases in pulse, blood pressure, and ECG readings among individuals taking ADHD stimulants such as methylphenidate, bupropion, and lisdexamfetamine. Similar effects were noted for noradrenaline reuptake inhibitors, while alpha agonists — another medication type — were associated with decreases in heart rate and blood pressure.

Despite these changes, researchers concluded that patient monitoring, which is already standard practice, allows for successful and safe outcomes.

Dr. Cheng-Han Chen, an interventional cardiologist and director at MemorialCare Saddleback Medical Center in California, emphasized that monitoring cardiovascular risk factors like family history of heart disease is critical before starting any ADHD treatment.

“As of now, this research says there is not a dramatic change in cardiovascular risks, but it’s something that probably should be tracked over the long term,” said Chen.

Dr. Anoop Singh, a general psychiatrist and regional medical director at Mindpath Health, echoed this sentiment. “This study basically extends previous findings and reinforces the importance of regular monitoring, especially of blood pressure and heart rate during treatment,” he told.

Balancing Heart Health with ADHD Treatment

The number of people diagnosed with ADHD has significantly increased over the past decade, as noted by the Centers for Disease Control and Prevention (CDC). Along with increased awareness has come growing concern and stigma around medications like Ritalin. However, when used appropriately, ADHD medications have been shown to significantly improve quality of life, reduce the risk of injuries, and even lower rates of substance use disorder.

Singh pointed out that “even over-the-counter medications like Sudafed can raise blood pressure,” underscoring that all treatments carry some level of risk. “What’s important is that in a clinical setting, those risks are mitigated by screening and follow-ups,” he added.

Dr. Chen noted that cardiologists screen patients for high blood pressure, cholesterol, and diabetes before prescribing ADHD medications. “We also recommend lifestyle changes — a heart-healthy diet, regular exercise, no smoking or drinking, and good sleep habits,” he said.

Long-Term Risks Still Need Study

One limitation of the study is its short duration — many of the trials followed patients for only 12 weeks, with none extending past 26 weeks. Dr. Singh called for more long-term studies, noting this is a common issue across many fields of medicine.

In a, Dr. Steven Pliszka recommended double-blind trials with more robust tracking, such as periodic hourly checks of cardiovascular indicators or using machine learning to analyze broader datasets.

While the average increases in heart-related metrics were small, the authors cautioned that certain individuals could experience higher spikes due to factors like genetic predispositions — stressing the importance of personalized monitoring.

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According to Harvard Health, the gut-brain connection plays a significant role in mental health, as the gut produces nearly 95% of the body’s serotonin — a key neurotransmitter involved in mood regulation.

What Did the Study Find?

The study involved 88 healthy adults, average age 22, with no history of obesity, excessive alcohol use, or drug use. Participants were divided into two groups: one received a multispecies probiotic supplement (including Bifidobacterium, Lactobacillus, and Lactococcus strains), and the other received a placebo, both over a 28-day period. While standard mental health questionnaires didn’t show major differences, daily mood tracking revealed that those taking probiotics experienced a significant reduction in negative mood starting around the two-week mark.

“By monitoring people daily… it gives us a much better resolution of changes over time,” said Dr. Katerina Johnson, lead author from the University of Oxford. Interestingly, while negative mood decreased in the probiotic group, positive mood remained unchanged in both groups, which researchers consider a positive outcome, as it suggests there was no emotional blunting.

If you want to better understand what probiotics are and how they function, Cleveland Clinic provides a helpful overview of their benefits for gut health.

Who Might Benefit Most?

Those with higher levels of risk aversion at the beginning of the study showed the greatest mood improvement. The researchers believe that daily self-monitoring helped capture emotional changes more effectively than traditional surveys. This may open the door for probiotics to be used as part of a personalized approach to mental well-being.

The full study methodology and findings can be accessed through npj Mental Health Research for those interested in the technical details.

A Complementary Strategy, Not a Cure

Experts emphasize that while the results are promising, probiotics are not a replacement for therapy or psychiatric medication. “Probiotics may play a supportive role,” said Dr. Christoph Thaiss of Stanford University, “but they are not a standalone solution.”

Dr. Lisa Durette, Chair of Psychiatry at the University of Nevada Las Vegas, added that holistic strategies like probiotics, nutrition, and exercise can be a valuable addition to traditional mental health treatments — as long as individuals are informed about potential risks and benefits.

For more advice on how to naturally support your mental wellness, the Mayo Clinic shares science-backed tips for improving emotional health through lifestyle changes.

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Why Are Spring Allergies Getting Worse?

Several key factors contribute to this year’s expected allergy spike. The increase in global temperatures, combined with higher levels of pollen in the air, has created a perfect storm for those affected by seasonal allergies.

Climate Change: Warmer winters and earlier spring starts are causing plants to release pollen earlier in the season. This leads to longer allergy seasons, giving sufferers more time to experience symptoms. The pollen count in many regions is also expected to peak higher than in previous years.

Increased Pollutants: Air pollution exacerbates allergy symptoms by making the air quality poorer. Pollution can make pollen particles stick to the air, which prolongs the time they stay airborne and makes it easier for the allergens to spread.

Changes in Plant Growth: Some studies suggest that rising CO2 levels may encourage plants to produce more pollen. This increased pollen load means more allergens are circulating in the air during allergy season, making the symptoms more severe.

What Are the Symptoms?

The typical symptoms of spring allergies include sneezing, runny nose, itchy eyes, and congestion. For some, the symptoms may be severe enough to impact daily activities, work, and even sleep.

Managing Spring Allergies
Although there is no way to prevent allergies completely, there are several steps you can take to minimize their impact:

Track Pollen Levels: Websites like The Weather Channel provide daily pollen forecasts so you can plan your outdoor activities accordingly.

Use Allergy Medications: Over-the-counter antihistamines and nasal sprays can help reduce symptoms. If necessary, consult a doctor for stronger prescriptions.

Final Thoughts

With allergy seasons growing longer and more intense, it’s important to stay proactive about your health. By understanding the causes of your allergies and preparing in advance, you can mitigate their effects and enjoy the beauty of spring without constant discomfort.

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What Does This Mean for Patients?

The new rule, which took effect on March 19, 2025, follows the end of a shortage of GLP-1 medications like Ozempic, Zepbound, and Mounjaro, which have revolutionized weight loss treatments. As the shortage subsides, compounding pharmacies are being forced to stop producing versions of these drugs, leaving many patients who cannot afford the brand-name versions in a tough position.

The decision is aimed at eliminating potentially unsafe knockoffs. Compounded drugs are not FDA-approved, meaning they are not subjected to the same rigorous safety and quality checks as their branded counterparts. However, many patients have relied on these compounded versions because the brand-name alternatives can be prohibitively expensive and often not covered by insurance.

The Impact on Weight Loss Treatment

The ban, which includes drugs like semaglutide and trizepatide, means that compounding pharmacies can no longer offer these affordable alternatives. As a result, people who have seen significant success with weight loss using compounded GLP-1 medications are now facing difficult decisions—whether to pay high out-of-pocket costs for the brand-name versions or discontinue treatment.

For some, the brand-name versions can cost upwards of $1,500 a month, which is simply unaffordable. While Eli Lilly and Novo Nordisk, the manufacturers of these drugs, assure that they prioritize patient safety and will continue to meet demand, many patients are concerned that the prices will rise without competition from the compounded alternatives.

What’s Next for GLP-1 Medications?

The key question now is whether Eli Lilly and Novo Nordisk will be able to meet the demand for these weight loss medications at the current price points. If not, some patients may be left searching for alternative options outside of the U.S., which could expose them to unregulated or substandard products.

Experts like Dr. Mir Ali, a general surgeon and bariatric surgeon, highlight that while these medications are an important tool in the fight against obesity, access remains a critical concern. Health insurance coverage for weight loss drugs is still limited, and this new FDA rule may make it even harder for many to get the treatment they need.

How to Stay Informed and Access Treatment

If you’re concerned about the availability of GLP-1 medications, here are a few steps you can take:

1. Check with your healthcare provider: Your doctor may be able to offer alternative treatments, such as bariatric surgery, or suggest other weight management options.
2. Stay up-to-date on the latest FDA decisions: Regulations around compounded drugs are continually evolving, and it’s important to keep informed about changes that may affect your treatment.
3. Explore telehealth providers: Companies like Hims & Hers and Ro continue to offer compounded alternatives, ensuring ongoing access to GLP-1 medications for many patients.

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What is Pink Eye and How Can You Identify It?

Pink eye is caused by inflammation or infection of the clear tissue covering the eyeball and inner eyelids. You’ll usually notice the following symptoms:

• Redness in the white part of the eye
• Watery discharge
• Sticky mucus or pus
• Crusting around your eye
• Swelling or puffiness of the eyelid

Additionally, pink eye may come with sensations of pain, stinging, burning, blurry vision, or sensitivity to light.

Different Types of Pink Eye and Their Symptoms

• Viral Pink Eye: Caused by a viral infection, this type of pink eye is highly contagious and spreads quickly in crowded places. Symptoms may include burning, redness, watery discharge, and even a runny nose or sore throat.
• Bacterial Pink Eye: This is another contagious form of conjunctivitis, which may cause your eye to be sore with a sticky pus discharge. It may be linked to other bacterial infections like strep throat.
• Allergic Pink Eye: Not contagious, this type occurs when your eyes react to allergens like pollen or dust. It can cause redness, puffiness, watery eyes, and intense itching.

Diagnosing and Treating Pink Eye

Pink eye is typically diagnosed based on its appearance and symptoms. If your doctor suspects a bacterial infection, they may prescribe antibiotic eye drops or ointment. For viral pink eye, treatment usually focuses on comfort measures since it typically resolves on its own. Allergic pink eye may be treated with lubricating or soothing drops.

While viral pink eye can take up to 3 weeks to resolve, bacterial types can improve within 2 to 5 days, and allergic pink eye may come and go depending on the trigger.

How to Prevent the Spread of Pink Eye

Since pink eye is highly contagious, it’s important to practice proper hygiene to prevent spreading it to others. Wash your hands frequently, avoid touching your eyes, and clean any surfaces or items that may have come in contact with your eyes.

Frequently Asked Questions

1. How long does pink eye last?
   • It can take up to 3 weeks to resolve fully, depending on the cause.
2. Do eye drops help with pink eye?
   • Antibacterial drops can help if the infection is bacterial, but they won’t work for viral or allergic conjunctivitis.
3. What causes pink eye?
   • It can be caused by a virus, bacteria, or an allergic reaction to irritants.

Takeaway

Pink eye typically resolves on its own, but in some cases, it may require treatment. If symptoms worsen or don’t improve, it’s best to consult a healthcare provider.

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Anxiety disorders refer to a group of conditions that share anxiety as a core symptom. While professional help is often necessary, building coping skills is key to long-term relief.

5 Techniques for Coping with Anxiety in the Moment

These in-the-moment strategies can help manage anxiety symptoms before they become overwhelming. With practice, they can become powerful tools.

1. Question Your Thought Patterns

Unhelpful thoughts often distort your perception of a situation. Negative self-talk and cognitive distortions can fuel anxiety. One effective method is to challenge these thoughts — ask yourself whether they are based on facts or assumptions. This mental exercise is part of a technique known as cognitive restructuring.

2. Practice Focused, Deep Breathing

Deep breathing slows your heart rate and can create a sense of calm. Try inhaling for 4 counts and exhaling for 4 counts over 5 minutes. The 4-7-8 breathing technique is also popular for managing anxiety on the spot.

3. Use Aromatherapy

Some studies suggest aromatherapy may reduce anxiety in certain settings. Scents like lavender, chamomile, and sandalwood may help calm your senses. You can use essential oils, candles, or incense at your workspace or home for relaxation.

4. Move More and Exercise

Physical activity helps lower stress hormone levels, especially cortisol. Even a short burst of movement — like brisk walking, yoga, or jumping jacks — can shift your focus and improve your mood. Regular activity also improves long-term emotional resilience.

5. Try Grounding Techniques

Grounding brings your awareness to the present moment through sensory focus. A simple method is the 333 rule: notice 3 things you can see, hear, and touch. This helps reduce panic by reconnecting with your surroundings.

6 Strategies for Managing Anxiety Long Term

When anxiety becomes persistent or interferes with daily life, it’s important to work with a mental health professional. Alongside therapy, these strategies can support long-term well-being.

1. Identify and Manage Triggers

Anxiety triggers vary from person to person. Common ones include deadlines, social conflict, past trauma, health conditions, or even caffeine. Understanding your unique triggers helps you avoid or manage them proactively.

2. Learn About Medications

Certain medications can cause anxiety as a side effect or during withdrawal. Ask your healthcare provider if anxiety might be related to your prescription. On the other hand, medication like SSRIs, SNRIs, benzodiazepines, or tricyclic antidepressants may help if symptoms are severe.

3. Practice Daily Meditation

Meditation helps train your brain to respond calmly to anxious thoughts. It can also reduce your overall stress response. Options include mindfulness meditation, walking meditation, guided imagery, or yoga.

4. Keep a Journal

Journaling daily can help you track anxiety triggers and identify what coping tools work best. The act of writing also promotes emotional clarity and calm. One 2018 study found that regular emotional journaling reduced distress, anxiety, and depression.

5. Try to Socialize More

Spending time with friends or loved ones can significantly improve your mental health. Social interactions boost feelings of connection, reduce stress, and build resilience. Even brief daily conversations can make a difference.

6. Stay Physically Active

Exercise isn’t just good for your body — it’s a proven anxiety reliever. Long-term benefits include improved sleep, balanced mood, better energy levels, and reduced overall anxiety symptoms.

Summary

Managing anxiety takes time, self-awareness, and consistency. In-the-moment coping techniques like deep breathing, grounding, and movement can offer quick relief. Long-term strategies — from therapy and meditation to socialization and exercise — can help you build a healthier relationship with anxiety over time.

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