Author: DiveThru Team

Have you ever been with someone while they had a panic attack? One moment, you’re hanging with your friend, and everything is business as usual. You’re going over last night’s Bachelor episode, and the drama was *chef’s kiss*. The next moment, they’re doubled over, saying that they feel scared, like they’re going to die. They’re hyperventilating, shaking, and sweating. What is happening?!

They might be having a panic attack. If you’ve ever had a panic attack, you’ll know that it’s scary af and suuuper overwhelming. But if you don’t know what a panic attack is or why they happen, it can be a big shock to see someone else go through one. But they can happen to anyone, anytime! Even our fave happy-go-lucky Ted Lasso deals with panic attacks. 

We’ve already written about what you can do for yourself during a panic attack, but how do you help someone else? We’ll describe the symptoms, why they happen, and some ways you can help someone during a panic attack. Alright, let’s DiveThru it!

Symptoms of a Panic Attack

Before you can learn how to help someone, you should probably learn how to spot a panic attack. Important to note: A panic attack can look similar to other things, like a heart attack. The most intense panic attack symptoms usually last around 5-10 minutes, but can go up to an hour. If symptoms come with arm or chest pain and vomiting, seek medical help as soon as you can. 

It will look a little different for every person, but here are some common signs of a panic attack that you can look for:

• Intense sense of fear or doom
• Sweating
• Racing heart
• Chills
• Difficulty breathing
• Dizziness
• Nausea

Panic attacks come out of nowhere and can happen at any time. Even in your sleep! That’s part of what makes them so overwhelming and scary for the person that’s experiencing it.

Wanna know more about panic? We have a course in our app on Understanding Panic that’s got all that info for you! Our DiveThru therapist Dr. Justin Puder will teach you about the biological causes of panic, why it might happen, dealing with a panic attack in the moment, and how to manage them in the future. Check the DiveThru app for all that helpful content. 

Panic Attack or Anxiety Attack?

If you’re wondering whether or not your friend is having an anxiety attack or a panic attack, there are a few distinctions between the two. Anxiety attacks are not officially recognized by the American Psychological Association, so there’s no official definition. Generally speaking, an anxiety attack is a sudden increase in the symptoms of anxiety because of a certain situation. 

That could be a job change, relationship problem, school stress, or really anything that’s causing them to worry. Their anxiety over the situation may push them to have panic attack-like symptoms. A panic attack is different because it can happen at any time, may or may not have a specific trigger, and the symptoms feel way more intense. 

Panic attacks come with a sudden and strong feeling of fear, to the point where the person might feel like they’re dying, whereas an anxiety attack has more of a gradual build-up of worry, apprehension, and stress that boils over. 

Panic attacks are separated into two categories: expected or unexpected. An unexpected panic attack comes out of nowhere with no clear trigger. An expected panic attack may come from a specific trigger, like a phobia or a situation that’s associated with a previously traumatizing event. 

So if you’re at a carnival with your friend and they feel a huge rush of fear just waiting in line for corn dogs, that’s unexpected. But if they’re super scared of clowns and a Pennywise wannabe runs at them and they have a panic attack, that’s expected. Also kiiiiind of a dick move on the clown’s part. 

How to Help Someone During a Panic Attack

Now that we know how to spot a panic attack, let’s go through some of the ways you can help a friend who’s experiencing one.

1. Ask Them What They Need Before It Happens

Okay, this kinda seems obvious, but it will help you so much. If your friend has a history of panic attacks, you may want to have the conversation about what they need ahead of time. Would they be okay with physical contact? Would they want you to get them away from other people, if possible? Having them write a list of what helps them in the moment can really come in handy when they have a panic attack.

Buuut life isn’t always that simple, and sometimes a friend with zero history of panic attacks can experience their first when you’re around. Or, they didn’t tell you about it, because it’s mental health and sometimes people aren’t comfortable sharing stuff like that. If that’s the case, you can also ask them what they need as it happens. 

2. Talk to Them

There’s some helpful things you can say to someone having a panic attack, and some things that definitely won’t help. 

On the helpful side: you can talk to them by asking what they need you to do, keeping up a light convo if they’re up for it, or reminding them to breathe deep and slow. Don’t take it personally if their answers are snippy or short. They are having a very bad time and they may not be able to communicate in a way that takes your feelings into account. Totally fair.

And on the unhelpful side: telling them what they’re feeling is not going to help right now. They are super aware that they’re freaking out, and probably freaking about the fact that they’re freaking out. There’s layers of freak out going on here! Imagine if you were in a haunted house and your friend yelled “YOU’RE SCARED RIGHT NOW!” at you. No shit, Sherlock!! Stick with words that they can put into action, or stuff that keeps their mind off the panic attack.

They may not want you to talk at all, which is cool too. This is their panic attack and you’ll want to help them get through it in whatever way works for them.

3. Stay Calm

Yes, we mean you need to stay calm too. Your friend is panicking, so it’s important that you remain level-headed in the situation. Panic attacks can happen anytime, anywhere, so it might be inconvenient or uncomfortable for you as well as them. But your friend is definitely not choosing to have this panic attack, and might feel guilty or ashamed about it already. So your calm support will be super helpful. 

4. Try Grounding Techniques with Them

This tip will be dependent on how communicative they want to be in the moment. If they’re not down to talk, simply getting them to sit somewhere can help ground them and get them to focus on slow, steady breathing. 

If they are okay to talk with you, trying the 5-4-3-2-1 technique can also ground them. With this technique, you get them to name 5 things they can see, 4 they can touch, 3 they can hear, 2 they can smell, and 1 they can taste. This brings them back to the present moment rather than letting their panicked thoughts spiral away from them. You can also try categories, where you offer different topics and they name as many as they can remember, like Bachelor contestants that didn’t get the rose. 

The idea here is to get them to focus on something that isn’t their current big scary panic attack will help. Grounding techniques aren’t going to stop the panic attack completely, but it will help make it more bearable for the person experiencing it.

5. Go to the Hospital

This can be a tough call. If your friend has had panic attacks in the past and is certain that this is what they’re going through, they might not feel the need for medical attention. But if this is their first time, it may be for the best. Like we said above, a panic attack can look like other medical issues. Plus, doctors and nurses are trained on how to handle panic attacks and have people going to the hospital for them pretty often. I mean, if it feels like you’re dying, totally makes sense to head to the ER, right? 

So talk about this option with your friend, monitor the length and severity of the symptoms, and keep in mind whether or not this is their first panic attack. A little professional help can’t hurt!

6. Support Them After, in Whatever Way They Need

Like a lot of the tips on this list, this will depend on the person. If you’re out in public, your friend may want to go somewhere more private, or head home. If they want you to go with them, great, but if not, it’s best you respect their boundaries and let them go alone. 

Empathising with them is key here. They just had a huge, overwhelming rush of fear, and they’re probably wiped out from it. Maybe you go home with them and binge watch Gilmore Girls, maybe they go home alone and take a hard 3 hour nap. How they choose to calm down from the panic attack is up to them. The best you can do is say that you understand, that you support them in whatever way they need, and that you’re there if they want to talk. 

Phew! Panic attacks are a lot to handle if you’re having one, and it can help so much to have someone supporting you. By reading this list, you’re equipping yourself with the tools to help someone out, and you’re going to be an incredibly supportive person the next time it happens. If there were Good Mental Health Buddy awards, we’d give you a gold freaking medal. Maybe even an engraved trophy if we wanted to get fancy.

TW: this article mentions sexual assault, self-harm and suicide, white supremacy, and life-threatening medical conditions

Scars come in all shapes and sizes. Maybe you fell into a coffee table as a toddler or crashed your bike as a kid! Or maybe you survived a deadly curse as a baby and now you have a lightning bolt-shaped scar… 

Whatever the cause, physical scars are a visible sign that we survived something. Emotional scars are invisible, but represent a much deeper cut. They’re the result of our experiences that don’t necessarily leave a permanent physical mark, but cause us significant pain. They’re often the result of things that happen to us, out of our direct control, like being the victim of abuse or receiving a life-changing medical diagnosis. 

Tattoos, like scars, are a signifier of a story. It could be as simple as a favourite song lyric or your life motto of living with “no ragrets,” but it can also be a tangible representation of something invisible. 

Tattoos For Mental Health

For people with mental health disorders and survivors of abuse or illness, a tattoo can be part of the recovery process: a reminder of what they’ve been through, and a way to honour their courage. Here are just a few ways people have done that! 

Mental Illness and the Semicolon 

One of the more popular mental health awareness tattoos is the semicolon. It’s a representation of mental health struggles and suicide. It comes from Project Semicolon, a nonprofit started in 2013 by Amy Bluel to advocate for people with mental illnesses. 

If you don’t remember from English class, the semicolon links two related complete sentences together. Or as Project Semicolon describes it, when the author could have ended a sentence but chose not to. That’s why the semicolon is a symbol representing the movement. We’re all the authors of our own lives, and the semicolon shows that we’ve chosen to continue writing. 

Sexual Assault 

Unfortunately, the number of people who are survivors of sexual assault is really big. The World Health Organization estimates that one-third of women worldwide have been subjected to sexual violence; for men, it’s estimated to be one-in-six. And sexual assaults are notoriously underreported (an estimate of 80%). 

Sexual assault, at its core, is a violation of one person’s body by someone else. Survivors feel a wide variety of emotions and responses to being assaulted, like fear, anger, guilt, and powerlessness. Any and all emotions are valid responses!

For some, tattoos can be a way to achieve catharsis. After the assault, they might feel as though they don’t have control over their own body. Putting a permanent mark can be one way to take back control. A small study done in 2018 found that sexual assault survivors who got tattoos had much different reasons for getting inked than the general population. 

The study’s author, herself a survivor, said most of the people she spoke with didn’t realize how much pain they were holding on to inside, until they began the process of picking a design to symbolize it. Tattoos can help the mental health of survivors by giving them an outlet to release those feelings. It also serves as a reminder that the person survived something, the way a physical scar can be a reminder.

The designs can be anything. Lady Gaga got the fire rose unity tattoo to commemorate being a survivor, and her geometric design has become a popular option. Other designs have included sayings like “no means no,” “survivor,” or “I am still whole.” For survivors, it’s a personal choice to decide how to symbolize their experience — it is their body, after all. 

Healing and Recovery

Cancer is a scary word for a scary time. And if you or someone you love has gotten through that time, it’s going to leave a mark—physically, emotionally, or both. Some popular designs include ribbons, flowers, and words like “survivor,” “fighter,” or “still here.”

One tattoo becoming more popular among breast cancer patients and survivors: areola replacement (FYI some links in this section contain pictures). It’s a tattoo that recreates nipples that have been removed during mastectomies. For survivors, it can be traumatic to relive their experience every time they see themselves topless in the mirror. One artist, who is also a breast cancer survivor, said she was afraid of losing her nipple because “it’s part of our womanhood, motherhood.” As she describes it, the tattoos “bring life” back to an area that has been traumatized. 

By all accounts, the tattoos have a very positive effect on the mental health of those who get them. One woman said when she looks in the mirror she feels “so much more complete.”

Chronic Illness

Illness-related tattoos aren’t just for people with cancer — they can also be for other chronic or long-term health conditions, like diabetes. Chronic illness can be a draw on your mental health, and a tattoo symbolizing your fight can provide a boost. 

Some people choose to get tattoos as a form of medical identification — the same way you might wear a bracelet to make others aware that you have a severe allergy or type one diabetes. That’s not always the best choice, depending on the condition you’re wanting to represent. There’s no standardized system for those tattoos, like there is for medical jewelry, and first responders aren’t trained to check for a tattoo. 

Tattoos as a Fresh Start 

Self-harm scars can be uncomfortable to live with. Because of the stigma around mental health disorders, visible signs of self-harm can be a source of shame. People with self-harm scars face questions, pity, and judgement just for wearing a tank top or shorts, and that’s not cool. 

Getting a tattoo over top of the scars is more than a fresh coat of paint! It can symbolize growth and a new beginning. As one writer described it, “there comes a point at which you realize you no longer want to be constantly confronted by your past.” 

Like we mentioned earlier, the tattooing process can also be cathartic. A Scottish tattoo artist who does cover-ups said he doesn’t ask people any questions about their scars, but “nine times out of 10 they let their story come out when [he’s] doing the tattoo and it is a release.”

Starting Over

While this whole article is about tattoos that were done for mental health, there are also tattoos that no longer symbolize who the person is. For people who have left gangs, hate groups, or other toxic ideologies behind, their tattoo is a constant reminder of who they used to be. New ink can cover up those old tattoos that no longer represent who we believe ourselves to be.

In the wake of George Floyd’s murder and the protests that followed, several tattoo shops offered free coverups of racist or gang-related tattoos. After years in a white supremacist gang, one Canadian man committed to unlearning his racist beliefs and values. Erik Smith was constantly reminded of his old life by several tattoos, including a large swastika. It took more than 30 hours in the chair, but his chest is now covered by a large eagle instead. Smith says it was painful, but good for his mental health and his recovery to have his body reflect his new mindset. 

In Solidarity 

There are also tattoos that help someone else’s mental health. Maybe your friend, partner, or family member is a survivor, and you get matching tattoos! It can be a great way to commemorate a difficult time you got through together. 

It could also be something like what this dad did for his son. The boy has a large birthmark on his chest, and as he got older he began to feel self-conscious about it. To help him feel better, the dad got a large tattoo on his own chest, matching his son’s birthmark. The dad’s tattoo definitely had a huge impact on his son’s mental health… We cannot recommend enough that you watch the video of the dad and his son… just make sure you have a box of tissues handy. 

For survivors thinking about getting ink to represent their fight, it’s definitely a good idea to do your research. That includes talking to your doctor first. They’ll be able to give you a professional opinion, like possible illness-related impacts on the tattoo process. You should also do research on the parlor, to make sure they’re reputable. Set up a consultation and talk to your tattoo artist about the reason you’re getting the tattoo! They’re also experts and may be able to adjust the process or aftercare plan to suit your needs. 

Whatever the backstory behind your mental health tattoo, we’re proud of you for being strong and surviving. We know your new ink is gonna look amazing — after all, it’s part of you and we think you’re pretty swell! 

It’s supposed to be “the most wonderful time of the year”… but you’re just not feeling it. The holiday blues can be especially hard because the holiday season comes with the expectation that everyone is supposed to be joyful and festive. There are lots of reasons you might not be feeling like Buddy the Elf, like missing family members who are either not with you anymore or are unable to travel because of the pandemic. 

Holiday depression is REAL and doesn’t make you a Grinch! You’re allowed to feel your feelings and that means sadness too. But if you’re looking for some ways to cheer yourself up this holiday season… your friends at DiveThru are here to help with some ideas for how to beat the holiday blues! 

Five Feel-Good Holiday Movies

Love a good wholesome story? Ready to escape into a cheesy rom-com? Well, here are suggestions for both!

1. Elf

A classic! If you’re looking for a charming and heartwarming movie, Elf is a perfect choice. Buddy is a human who was adopted by elves and now works at Santa’s North Pole Workshop. When he learns that his biological father is on the naughty list, Buddy heads to New York City to meet him. Hijinks ensue. 

Elf has some serious star power, too! It’s directed by Jon Favreau and stars Will Ferrel, James Caan, Zoey Deschanel, Mary Steenburgen, Bob Newhart, Ed Asner, and Peter Dinklage. 

2. How the Grinch Stole Christmas 

The Grinch is a bitter creature who lives in a mountain above Whoville. Whos are obsessed with Christmas, and this year the Grinch has had enough—so he decides to dress up as Santa and commit grand theft Christmas. 

If you’re feeling the holiday blues, you miiiight just start out rooting for the Grinch as he tries to stop his loud neighbours from celebrating Christmas. But just as the Whos eventually get to the Grinch, this story will make your heart grow three sizes, too! 

You’ve got some options here! You can watch the 1966 animated TV special narrated by Boris Karloff, the 2000 live-action movie Jim Carey version, or the 3D animated movie with Benedict Cumberbatch voicing the green meanie from 2018. 

Also, turns out you can actually pay to have a real Grinch come to your house and ruin Christmas…not sure we recommend though, haven’t tested it ourselves yet.

3. The Holiday  

This one’s for all you rom-com lovers out there! Cameon Diaz and Kate Winslet play women from Los Angeles and London, who arrange a home exchange over the holidays to get away from heartbreak. Enter Jude Law and Jack Black! 

The Holiday has been called charming, hopeful, and a modern Christmas classic. If you’re looking for something sweet that’s not going to give you a toothache, this is a great choice! 

4. Klaus 

Finally, Santa’s origin story! Klaus is a reclusive toymaker who is befriended by a mail carrier in a northern town. The town is divided by a feud between two large families, so the mail carrier and Klaus team up to bring the town together over the joys of Christmas. 

This animated movie stars J.K. Simmons, Jason Schwartzman, Rashida Jones, Joan Cusack, and Norm Macdonald. The film was distributed by Netflix, so it’s available in every country where Netflix is available. 

It will make you laugh and it will make you cry and then it will make you laugh some more. We cannot recommend this holiday movie more. 19/10.

5. Single All the Way

This one just came out in December 2021, so you probs haven’t seen it yet! Single All the Way tells the story of Peter, a newly-single guy who just wants to avoid his family’s questions when he goes home for Christmas… so he gets his best friend to come with him and pretend to be his boyfriend. Except, before they can announce their fake relationship, Peter’s mom announces that she’s set him up on a blind date. Classic rom-com situation!

Five Feel-Good Activities 

You can do these alone or with a loved one! Sometimes you want some company, and other times you need some quality alone time. Totes up to you! 

1. Bake Cookies 

Perfect holiday activity! Baking cookies can be a creative outlet, from picking and choosing ingredients, to decorating the finished product. You also engage all your senses, from hearing the mixer to feeling the flour in between your fingers, and that engagement boosts endorphins. Mindfulness FTW! Then you get the satisfaction of seeing something that YOU made, and that’s also a boost! 

Not only that, but you also get the enjoyment of eating as many cookies as you want to once they’re out of the oven. We guess you could also give some cookies to your neighbours and friends if you reaaaaally wanted to… (acts of generosity also boost your mood!) Speaking of—

2. Donate Your Time 

Practicing holiday self-care doesn’t necessarily mean being selfish! Whether it’s helping out at a soup kitchen or wrapping presents at the mall for a charitable fundraiser, there are plenty of opportunities to give back that don’t cost money. Acts of charity have a tangible health benefit (known as helper’s high). A 2006 study found that donating to charity activates the part of the brain that is associated with pleasure, social connection, and trust. 

Volunteering also helps foster social connections, because groups of people get together to do something for the sole purpose of doing good—and what do people generally want in friends? Good people with similar interests. If you’re feeling that holiday depression, giving back might be just what the doctor ordered! 

3. Listen to Christmas Music

Upbeat tunes can boost our mood, and oh my are there a lot of happy upbeat Christmas songs… so take your pick! Maybe Frosty the Snowman or Santa Claus is Coming to Town will boost your spirits! Music is also tied to memory, so hearing festive songs on the radio can make you nostalgic for your childhood Christmases. 

On the other hand—maybe Happy Xmas (War is Over) is just the right vibe for your holiday depression. Or maybe you listen to the other half of Lennon/ McCartney singing Wonderful Christmastime and be amazed at how different those two Beatles feel about this time of year. 

4. Take a Stroll Under the Lights

Sure it’s dark and cold outside—and that might even be why you’re not feeling so cheery—but getting bundled up and going for a walk to enjoy the decorations can be a nice break from the holiday stress. Many places have either a town square, shopping district, or neighbourhood that takes decorating v seriously. 

Even if it’s chilly, grab your toque and mitts, fill up your thermos, and go enjoy the wintry beauty! And that leads us to—

5. Warm Beverages  

We ask you: is there anything better than warming up with a nice steaming mug of hot chocolate? “Not being cold in the first place,” you say?

Whether you’re a hot chocolate lover, coffee fiend, prefer a nice tea, or enjoy a nice cup of mulled wine, warm bevvies are legit good for mental health. One study found that people formed better opinions of people when holding a hot coffee instead of an iced coffee. We are JUST NOW realizing why coffee dates are so popular… 

Plus, warm drinks make us feel better when we’re sick—and who isn’t a little sniffly when it’s freaking cold out??—and you even get to use your fave mug (everyone has one!). This fits with pretty much all the above tips, too! Watching a holiday movie? Eating cookies? Volunteering? Listening to music? Going for a walk? All of the above can be made better by your fave hot drink! 

Five New Traditions 

If the source of your holiday blues is missing loved ones who are either unable to travel because of the pandemic or unable to do the traditional Christmas dinner because of gathering restrictions, here are some new traditions you can try: 

1. (Virtual) Game Night 

Depending on your family or friend group’s ages and interests, this will look different for everyone! Maybe your friends gather on Xbox Live and play a multiplayer game (complete with some light trash talk!), or everyone downloads one of the many apps like Jackbox that allow people to virtually play party games together. Just because you can’t pass cards around a table, doesn’t mean you can’t still enjoy game night in another fashion. 

2. Cheer Train 

Pack up the family, string some Christmas lights around the car, and drive past your loved ones’ homes! Be honest, you’ve always wanted an excuse to just lean into the horn, so now you’ve got one! Blast some Christmas tunes on the radio and wave out the window! 

There are so many different ways to do this, too! Maybe a few families form a convoy and drive past the grandparents houses, or a bunch of people plan ahead and go for a drive through downtown with decorated cars to brighten people’s spirits (NOT during rush hour tho… because people will honk back and they won’t be friendly honks…). 

3. Fires 

If indoor gatherings aren’t allowed, or your loved ones aren’t quite ready for packing dozens of people into a house, having a fire can be a nice compromise. It’s an outside activity that allows people to maintain their distance, the fire keeps everyone warm, and it’s an opportunity to gather and socialize (and drink warm drinks!!). Of course, this is only a good idea if your local health authorities allow for outdoor gatherings… so best to double-check before sending off invites! 

4. (Virtual) Movie Night 

If you’re missing out on a tradition of watching holiday movies, you can always gather virtually and just have everyone hit play at the same time. Or just text each other the whole time, if your internet connection doesn’t love streaming and video calling at the same time. We know it’s not the same as getting together and all sharing a big bowl of popcorn, but technology at least offers a way to keep traditions going until it’s safer. 

5. Zoom Dinners 

It might not be ideal, but it’s better than nothing! If you can’t gather in-person, at least hearing your loved ones’ voices and seeing them squishing together to all fit on camera can be a boost. Just pick a time and drop the link in the family group chat, and away you go! 

There are benefits too! You can make whatever you want without worrying about any allergies or aversions that your loved ones may have, and you can totally wear sweatpants to family dinner and no one will judge you (or know)! 

Happy holidays from your friends at DiveThru 🎄⛄️

Put yourself in this situation. You’re at a doctor’s office, being diagnosed with an illness or condition, and you’re prescribed medication. Most people are totally fine taking that medication and going on their merry way! But for a small group of folks, that decision is nowhere near as easy because of something called pharmacophobia. If you have pharmacophobia or any other phobias, you know exactly how scary it can be! 
We all want what’s best for ourselves when it comes to our health. But being diagnosed with an illness and prescribed medication can make you feel everything from scared to ashamed. It can be really difficult to cope with! And no doubt you have a few questions and concerns when your doctor recommends prescriptions like:
What are the positive effects of this medication? 
What are the possible adverse side effects of these medications, and what should I do if the effects are getting severe? 
Is there a best time to take the medication, and should it be taken on an empty stomach or with food? 
These are normal questions for patients to want to know answers to!
If you are hesitant to take prescription medications, you’re not alone. An estimated 30-50% of people don’t take their medications as prescribed, and pharmacophobia is a significant reason why. In a 2020 study, 21% of respondents self-identified as pharmacophobic. However, there are plenty of options to help improve your pharmaceutical experience.

What Is Pharmacophobia?

In short, pharmacophobia is the fear of medication and any sort of pharmacological treatment.

People with pharmacophobia may feel nervous or upset seeing or hearing about medication in a variety of settings, from a television show to seeing a pill container in someone’s bathroom. 

Pharmacophobia manifests itself differently for each individual, depending on what triggers them. For example, having to take drugs regularly can be extremely difficult to deal with for some; for others, the phobia may induce severe panic attacks. The anxiety they are experiencing may be so acute that they require hospitalization.

What Causes Pharmacophobia?

One of the most common causes is a negative medical experience. That could be an allergic reaction, choking on a pill, or watching someone you love deal with a severe illness. There doesn’t even have to be a direct link to prescription drugs — your brain could still make that connection for fun. Alllll of that dread culminates in a fear of having the same response the next time you take medicine, which might make it difficult to “trust” the prescriptions. Even after talking with your doctor about the benefits, you may still decide not to take it at all.

The Nocebo Effect

We’re pretty sure you’ve heard about the placebo effect. It basically happens when you’re given some form of medication, told that it is going to help you and it does actually make you feel better, but in reality, you’ve only been given a sugar pill. Well, folks with pharmacophobia have the exact opposite of that, something called the nocebo effect. 

Say you’re being prescribed medication, and your doctor warns you about some possible side effects. The nocebo effect can cause people with pharmacophobia to have a negative reaction to a drug, just because they think they’re going to. It can even outweigh the benefits of the drug. 

You’ve heard the old saying “mind over matter.” For some people, merely thinking about side effect ideas can cause unfavourable symptoms. It’s difficult because, on one hand, you want to take the meds and feel better, but knowing about the adverse effects makes you even more afraid to take them. And when you begin taking your medication, you will be extra conscious of how your body adjusts to them.

Although thinking positively is great, it can also be unrealistic all the time because shit happens. But trying to be generally upbeat about treatments and medications will help. The brain can change the way nerve cells communicate by emitting chemicals called neurotransmitters that attach to molecules on neurons known as receptors, so positive thinking actually has a physical effect! 

Treatment

Treating pharmacophobia is tough because it’s taking medicine that creates fear in the first place! So because drugs probably won’t help… other treatments are your best bet! There are a couple of approaches you can take with it, so let’s have a look at them.

Exposure Therapy 

This form of behavioural therapy is used to manage anxiety problems and is a popular option for phobias. But it’s not easy. The patient may experience increased anxiety at first as the therapist introduces the medication to observe and touch. The therapist will make sure not to induce any harm, of course. The goal is that the more you are around this medication, the more comfortable you will become with it. 

Patients learn about the symptoms and strategies to help reduce feelings of discomfort. The therapist will determine the length of therapy based on the needs of the patient.

Cognitive Behavioral Therapy (CBT) 

Because it is a problem-focused and goal-oriented kind of therapy, CBT can be helpful for pharmacophobia. Patients learn how to recognize and examine specific sensations, respond better, and think when their worries manifest emotionally and behaviourally. CBT is commonly used to treat patients with OCD and anxiety disorders.

This form of therapy works to identify specific troubles and establish a treatment plan. Patients also practice coping strategies outside of sessions, to work on their thought processes, troublesome feelings, and actions. 

Mindfulness and Meditation

Meditation and Mindfulness, when combined with treatment, can be extremely beneficial to people who have pharmacophobia. This can assist in diverting your anxiety by refocusing your attention on items you may not have an emotional relationship with. Breathing, redirecting energy, and emptying the mind are examples of relaxing and relieving tension in the body and mind. 

Mindfulness meditation consists of several activities that can be done anywhere as long as the mind is present—easing the mind’s detachment from continually overpowering weighty thoughts to assist in achieving peace of mind. 

If you totally relate to the feelings mentioned in this article or have some of the symptoms listed, we hope it helps… but we also recommend talking to your doctor. Anxiety over taking medications is quite normal and is nothing to be embarrassed about. 

It’s a new journey, but you’re doing the best that you can, and that’s really important! You can be on medicine and still live your best life. As you go through this process, keep a diary to jot down your feelings and consult with a therapist for coping strategies. You’ve got this!!

When we begin talking about the signs of toxic masculinity, we often see that the term “toxic masculinity” itself brings up a lot of strong reactions in people. “Being a man isn’t a bad thing!” “Feminists are trying to take away our masculinity!” And we really do get it.

At face value, pointing out certain behaviour from men as toxic masculinity can make it sound like being a man is bad, wrong, or problematic. But it’s not! Men can be great! Without men, we wouldn’t have Mr. Rogers, The Rock, Harry Styles, that nice barista who always remembers your order, or our wonderful fathers, brothers, uncles, cousins, and the millions of other amazing men in the world. 

So obviously being a man isn’t inherently bad. But sometimes, societal expectations put pressure on men to act in “typically” or “traditionally” masculine ways that end up hurting themselves and others.

So what’s toxic, what’s not, and how can you tell the difference? Let’s DiveThru this idea to understand what toxic masculinity means, and the ways we can reach happy, healthy, and positive masculinity.

** Note that this article is primarily dealing with cisgender men within a North American context, and often talks in a men versus women kind of way. There are lots of different genders and cultures that are affected by toxic masculinity. Okay, on with the article! 

What “Toxic Masculinity” Really Means

If you’ve ever heard someone say “man up,” “boys will be boys,” or “be a man,” there’s probably some toxic masculinity behind that. Toxic masculinity is defined as a set of cultural and societal norms of masculinity that emphasize physical violence, aggression, emotional repression, as well as homophobic and sexist behaviour as the way men are “supposed” to act. Now, this isn’t saying that all men behave this way. A lot of it depends on men’s peer groups, socioeconomic factors, and upbringing. It’s not so much an individual man problem, as it is a societal one. 

There’s also a particularly harmful effect on men as a result of toxic masculinity. Men are more likely to commit suicide than women, less likely to reach out for mental health support, and less likely to go to the doctor for preventative care. Men perpetrate violent crimes, and are the victims of those crimes, more often than women. Then there’s the issue of men not feeling like they can talk freely about their emotions because they’ll be judged for it. So, yeah. Toxic masculinity harms men too. But let’s get a bit more specific with what is toxic and what isn’t.

Signs of Toxic Masculinity

What exactly makes masculinity toxic? Here’s a few signs of toxic masculinity:

• Violence
• Aggression
• Bullying and harassment
• Homophobia
• Misogyny 
• Refusing to seek help when struggling (mentally or physically)
• Engaging in risky behaviour that might cause harm to oneself or others
• Engaging in unhealthy behaviour, like smoking and drinking

Everyone can get into a negative, aggressive headspace sometimes. We’re not saying getting angry or a night of heavy drinking once in a while are necessarily signs of toxic masculinity. It’s when the behaviour is consistent over time and harmful to themselves or others around them that it becomes an issue. And it’s also when men think that those negative beliefs and behaviours exemplify what it means to “be a man.” This is where the whole idea of excusing bad behaviour by saying “boys will be boys” comes in.

Not All Masculinity Is Bad

This is so important to remember! You can be a man (or a masculine person) in a million different ways, and you’re even allowed to be proud of being a man. No one should be telling you otherwise. The big difference is when there’s only one acceptable idea of what “being a man” means, and especially if that idea includes being dominant, physically aggressive, financially privileged, tall, strong, etc. Think Gaston in Beauty and the Beast.

At that point, masculinity becomes toxic because of the pressure to “act like a man” in a certain way or risk being ridiculed for not fitting in. Not every man is gonna look like Gaston, or be aggressive, dominant, or a millionaire. And that’s okay! That’s what the criticism of toxic masculinity is trying to say: those expectations are unrealistic and often damaging for men, so screw ‘em. Let every man express their own, unique version of masculinity.

Positive Masculinity

So what counts as positive masculinity? There are so many examples! A 2013 paper in the Journal of Counseling & Development looks at positive perspectives on masculinity to counsel men. Rather than focus on the negative things that should change (see: toxic masculinity), the study suggests that mental health professionals encourage positive traits that are already present in Western masculinity. This includes a desire to provide for loved ones, forming groups, helping others, engaged and enthusiastic fatherhood, self-reliance (but asking for help when needed), and sooo many other great things. 

Positive masculinity can be empathetic, emotionally intelligent, fun, and supportive of those around you — without having to sacrifice pride in one’s masculinity. Heck yeah! A win for the dudes. 

Celebrating Masculinity

So now that we’ve talked about some misconceptions, how do you celebrate healthy masculinity? Well, you can celebrate it however you want!

Become an Advocate

You can become an advocate for healthy masculinity. Jaylen Brown spoke openly about the culture of toxic masculinity in Boston and how it can lead to violence. The Boston Celtics player took part in a documentary about mental health and professional sports, and how the image of the stoic athlete can be damaging.

Express Yourself

There’s always the option to experiment with your look, choosing styles that might be different from society’s expectations for men. ASAP Rocky, Lil Nas X, Harry Styles, David Bowie, and Prince are just a few examples of men that went outside the box. If it feels like you, give it a shot! You won’t know if you rock a dress until you try it.

You can express your sexuality openly in a more traditionally masculine career, like Carl Nassib, the NFL player who came out as gay in July 2021. In the video, he expressed his appreciation for the support from his friends and family, and said he would be donating $100,000 to The Trevor Project, an LGBTQ+ organization that focuses on mental health crisis support, such as suicide prevention. The league and his team also announced their support for Nassib on social media.

Fight for Human Rights for Everyone

Healthy masculinity can also include using your voice to speak out on violence against women and children. Pearl Jam has used their platform many times in support of women’s issues. During their South America tour in 2018, they wore orange shirts in support of the anti-femicide movement, and let the audience know that they back the people that are fighting for change, gender equality, and women’s safety. 

There’s also Ashton Kutcher, who pivoted from his acting career to focus on fighting human trafficking. He and Demi Moore co-founded Thorn, a company that develops software that aims to detect, identity, and prevent online child sex trafficking. Thorn provides the technology free to law enforcement and has identified more than 17,000 victims. 

Did you notice that all of these men are pretty different, and express themselves in a bunch of different ways? That’s, like, kind of the whole point. But you don’t need to go above and beyond. You can be a masculine person, doing your best, everyday, to be an authentic version of yourself. So long as you’re happy and comfortable in your skin and trying to minimize harm to yourself and others, you’re good! Be a man, in whatever kind and fun and weird and wonderful way you choose.

Do you get the “winter blues”? Even if you like wearing oversized sweaters, drinking PSLs, and stepping on crunchy leaves, pining for warm summer months is totally normal. Getting bundled up and giving off ASAP Rocky/Rihanna Met Gala vibes makes our hearts happy, but when the cold air makes our lungs hurt? Noooo thank you. We’re counting the days until July comes again.

But there’s a difference between being sad about shovelling snow and seasonal depression. When the winter blues start to interfere with your daily life by making everyday tasks harder than they’d usually be, you may be experiencing seasonal depression. If you’re wondering if you have the winter blues or are dealing with something more, let’s DiveThru it. 

What Is Seasonal Depression?

Seasonal depression, aka Seasonal Affective Disorder, aka SAD, is a type of depression that’s experienced in the fall and winter and goes away when spring comes around. There’s also a rare form of SAD that occurs in the spring and summer months. 

Unlike depression, which can affect anyone at any time of year, SAD is distinguished by a depressive episode being triggered by the change in the seasons for at least two years in a row (though not always consecutively). If the phrase “winter is coming” triggers the same level of dread in you as it triggered in Game of Thrones characters, maaayybe it’s time to consult a therapist. 

What Causes It?

Researchers theorize a few different causes for SAD. Reduced sunlight can lead to reduced serotonin levels — which affects our mood, happiness, sleep, and lots of other important functions. Basically, lower serotonin levels = lower mood regulation = potential depression symptoms. 

There’s also a link to seasonal depression and melatonin levels. That’s the hormone that regulates your sleep patterns. The days are short and the dark lasts longer, so our body thinks it’s time to snooze, even though it’s only 7 p.m.. Rockin’ that retirement home sleep schedule and sleeping too much can take a toll on your wellbeing. 

Who’s Affected By It? 

Bad news for the far north and far south: seasonal depression is found more often in people who live far away from the equator. This is thought to be related to the shortened days in the winter compared to places with a more consistent level of daylight. Okay, but do places near the equator have cozy fall nights with hot apple cider??… Yes?… Oh, well, never mind then. 

It’s also more likely to affect people between 18 and 30 years old. (As if your 20s weren’t enough to deal with!) As you get older, if you haven’t experienced SAD before, the odds of you experiencing it goes down. And you may want to talk to your family, because seasonal depression is more likely to be present in those whose family members also deal with it. 

Seasonal depression is more common in people with other disorders, such as bipolar II disorder, ADHD, major depressive disorder, and anxiety and panic disorders. 

What Are The Symptoms?

There are some symptoms associated with seasonal depression that you should look out for. Because it is a form of depression, there are the common symptoms of depression, which include:

• Less interest in stuff you like 
• Feeling agitated 
• Low energy 
• Feeling hopeless or worthless 
• Difficulty concentrating 
• Lower sex drive 

A few of the fall/winter seasonal depression symptoms are: 

• Overeating, usually associated with cravings for carbohydrate-heavy foods 
• Weight gain 
• Oversleeping 
• Social withdrawal 

If you find yourself sleeping a little too much, social distancing (for non-pandemic reasons), and enjoying way more of those pumpkin shaped sugar cookies than you usually do, you may be dealing with something more serious than the winter blues. Luckily, there’s a few options available to help you out. 

How Can You Treat It? 

One way to help seasonal depression is light therapy. That’s where you get a very bright light (way more than your run-of-the-mill bulb) and shine it at yourself for at least 30 minutes a day, usually first thing in the morning, to simulate daylight. Pretend it’s a solar eclipse and don’t look straight at it, of course. Actual sunlight is preferable, but sometimes that’s not an option, so a specialized light box is the next best thing. 

Antidepressants are also an option for treatment. This 2006 study published in the American Journal of Psychiatry showed that light therapy and antidepressants both work for treatment, and it’s more up to patient choice and doctor recommendation. As well, this 2002 study in the Journal of Affective Disorders suggests that cognitive behavioural therapy to change your attitudes and behaviours around the winter months (mixed with light therapy) can have good long term results in patients, but the data is limited, so, you know, take it with a grain of salt and talk it out with your therapist.

But remember! The symptoms of SAD can overlap with the symptoms of other conditions, so always consult a doctor before trying out treatments yourself. So, yes, “treat yo’ self!” in the Parks and Rec kinda way: get that PSL you’ve been craving all week, but leave the SAD treatment advice to the experts.