4. Upset and self-criticism: Since her partner didn’t show up, Marilyn began to scold both him and herself. She felt upset, possibly due to disappointment and a sense of foolishness, weakness, and lack of conviction in her actions.
5. Gradual adaptation to the situation: Marilyn mentions that she became accustomed to this situation and her partner through the subconscious, which formed habits based on her own actions. This may indicate that she gradually became accustomed to such emotional situations and developed her reactions based on her experience.
Overall, based on the excerpt, Marilyn may have felt disappointment, jealousy, anxiety, distrust, and upset in her relationship with her partner. She also had a critical attitude towards herself and her actions, possibly experiencing a sense of foolishness and weakness.
Practical part
Exercise 1. Write definitions of anxiety and depression.
Take a sheet of paper or open a document on your computer.
Write the heading: «Definition of Anxiety and Depression.» Under the heading, provide the definitions of anxiety and depression in your own words. Try to describe each concept in a way that is understandable and easy to grasp.
Provide examples or analogies to complement the definition and help understand the essence of anxiety and depression. Review your writing and make sure the definitions are clear and accurate.
Example completion of the exercise:
Definition of Anxiety and Depression. Anxiety – a state of internal tension, worry, and unease that can manifest as physical symptoms (e.g., rapid heartbeat) as well as psychological manifestations (feeling anxious, restless thoughts). For example, imagine you have an exam upcoming. You may feel anxiety due to the anticipation of difficult questions and fear of receiving a poor grade.
Depression – a state of decreased mood, feelings of emptiness and despair, which can lead to a loss of interest in previously enjoyable activities and physical symptoms (fatigue, appetite changes). For example, imagine you have lost a close friend. It can evoke a deep sense of sadness and despair that you struggle with for a long time.
Exercise 2. Research and record signs of anxiety and depression.
Again, take a sheet of paper or open a document on your computer. Write the heading: «Signs of Anxiety and Depression.»
Under the heading, create two sections – one for signs of anxiety and one for signs of depression.
In each section, list the signs that correspond to anxiety or depression. For example, for anxiety, it could be «unexplained worry» and «nervousness,» and for depression – «loss of interest in previously enjoyable activities» and «constant fatigue.» For each sign, try to provide additional explanations or examples to help understand how they manifest in practice.
Chapter 2
The second chapter is dedicated to understanding the symptoms of anxiety and depression. We will examine both the physiological and emotional manifestations of these conditions.
Physiological and emotional symptoms of anxiety:
Physiological symptoms of anxiety include increased heart rate, sweating, trembling, a feeling of pressure in the chest, and difficulty breathing. This is due to the activation of the sympathetic nervous system and the release of stress hormones such as adrenaline and cortisol.
Increased heart rate occurs in response to stress, anxiety, or a potential threatening event. It may be accompanied by a sense of excessive worry and threat.
Sweating – the nervous system is activated, causing the secretion of sweat to cool the body.
Tremor may occur as a response to high excitement or fear, causing shaking in the hands, legs, or other parts of the body.
Anxiety can cause constriction of blood vessels, leading to a feeling of pressure and difficulty breathing.
We will also discuss the emotional symptoms of anxiety, which include restlessness, tension, nervousness, apprehension, fear, and a sense of loss of control. Let’s consider how these emotions affect our behavior and ability to cope with daily tasks.
Feeling of constant worry, anxiety, and the possibility of something bad happening.
It’s possible to experience constant tension and nervousness without any apparent reason.
Response to real or imagined threats, which may be accompanied by panic attacks or phobias.
There may be a feeling that life situations are too complex and uncontrollable.
Physiological and emotional symptoms of depression can also vary from person to person, and their manifestations can be different. They may include the following:
Excessive sense of fatigue and exhaustion, despite having adequate rest.
Loss of appetite or, conversely, overeating.
Various bodily pains, including headaches, muscle aches, and other forms of physical discomfort.
Insomnia or sleepiness, as well as disrupted sleep or difficulty falling asleep. We will also discuss symptoms of depression such as sadness, despair, indifference, loss of interest in previous hobbies, low self-esteem, and thoughts of death or self-harm.
How to cope?
To cope with the symptoms of anxiety and depression, several factors should be considered.
1. Seek professional help: It’s important to discuss your symptoms with a doctor or psychologist to receive recommendations and support.
2. Social support network: Share your experiences with trusted individuals. Having support and understanding from those around you can help cope with anxiety and depression.
3. Take care of your physical health: Regular physical exercise, healthy eating, and adequate sleep can lead to improved mood and reduced symptoms.
4. Self-management: Learn relaxation and breathing techniques, meditation, yoga, or other methods of stress relief. These practices can help manage anxiety and reduce stress levels. This may include deep breathing, progressive muscle relaxation, visualization, meditation, or the use of calming herbal teas and remedies.
5. Support medication intake: If prescribed medication by a doctor, follow their recommendations and do not stop taking it without their consent. Regular medication intake can help cope with the symptoms of anxiety and depression.
6. Avoid excessive burden: Try to take breaks and allocate time for rest and leisure activities. Set healthy boundaries and pay attention to your needs.
Unable to cope alone
Now let’s consider situations when it is necessary to seek medical help.
1. If symptoms of anxiety or depression do not improve or worsen over a prolonged duration, it may be a sign of a more serious mental disorder, and professional help is necessary.
2. If you have thoughts of self-harm or suicide, immediately seek help from a doctor or call a local helpline or emergency service.
3. If you have accompanying physical problems, such as unexplained weight loss, heart problems, or chronic pain, it is important to consult a doctor for diagnosis and treatment of possible medical causes.
4. If the symptoms of anxiety or depression cause significant discomfort, suffering, or impact your ability to function normally, it is important to seek help from a doctor for assessment and treatment.
It is important to remember that each person is unique, and reactions to anxiety and depression may vary. When experiencing symptoms that bother you, it is best to consult a doctor for an individual evaluation and treatment recommendations.
Practical part
Exercise