There are days where work will feel taxing no matter what we do. Those are normal. What isn’t normal, however, is feeling physically and emotionally drained every day after work.

Now, no matter what industry you are in, David Crawford MD shares that you can control your environment to a certain degree — even if you are a newbie intern at a big firm. The best approach is to maximize these factors to make work fun for you. Here are some ways to do so:

Create a Routine

David Crawford MD advises readers to create a routine. Plan your day ahead of time so you’ll have enough time to mentally prepare yourself for all the work you have lined up.

Listen to Self-Soothing Music

Pop on your headphones and play some soothing, relaxing music. Choose tracks that are smooth enough to relax you but not slow enough to make you fall asleep.

Remember to Take Breaks

A strong commitment to one’s job is admirable. However, if that commitment is preventing them from even taking a break, then it’s not productive.

Remember to take a breather every now and then. Grab a snack, go for a smoke, take a walk, or drink coffee.

Adjust Your Hours

If you really can’t handle the work, talk to your manager about adjusting your hours. A lot of companies offer flexible shifts where employees have more leeway and freedom.

Bottom Line

Overall, the best way to manage your stress levels at work is to create your own healthy space amidst a toxic, hectic work environment. Find out what triggers negative emotions and avoid them at all costs. Try not to let others’ bad energy affect you.

If you still feel uncomfortable despite making an effort to improve your working conditions, David Crawford MD advises readers to consider speaking up about it. A serious yet casual conversation where you open up to your manager, department head, or HR would be best.

Are you having trouble falling asleep? Don’t worry, you’re not alone. Millions of people suffer from sleeplessness and insomnia, it’s not uncommon. In fact, David Crawford MD reviews that roughly 30% of the general population suffers from these types of complications. Luckily, there are some methods you can use to program the body into sleeping faster:

10-Second Military Sleeping Method

If done properly, this sleeping method will knock you out in just 10 seconds!

1. Relax the face muscles, drop the shoulders, and let the limbs hang at the sides freely.
2. Begin taking slow, deep breaths.
3. Once you’ve found a good breathing pattern, start relaxing your lower body as well.
4. Then, it’s time to free the mind. Come up with a calm scene that will rid your mind of all thoughts. If you want, you can focus on how your body feels at the moment.
5. Continue relaxing the mind and you should be able to drift off in just 10 seconds.

Note: David Crawford MD reminds readers that this sleeping method takes some time to master. Don’t expect to doze off in 10 seconds on your first attempt.

4-7-8 Sleeping Pattern

The key to the 4-7-8 pattern is practice. Repeat this sleeping method until you can do it without thinking:

1. Make small whooshing sounds with your lips.
2. Take a deep breath through the nose for four seconds.
3. Hold your breath for seven seconds.
4. Then, exhale through the mouth for eight seconds.
5. Repeat from the top.

Note: Try not to strain the chest too much. You’d want to be as relaxed as possible throughout the sleeping exercise.

Conclusion

Sleeping techniques and methods are great, but bear in mind that they are simply tools to help you sleep faster. If you want to truly sleep better, you need to build a healthy sleeping pattern.

David Crawford MD advises readers to set and commit to a bedtime schedule. Doing so will make the body automatically feel sleepy and tired once your bedtime hits.

Also, avoid eating too much or drinking caffeine before going to bed. Doing so will make it harder to sleep given that the nutrients and stimulants will energize you.

David Crawford, MD shares that ADHD is a condition that can be diagnosed as early as in childhood but can also be found well into adulthood. Does that mean that ADHD is a permanent condition, or can it be outgrown or cured?

What is ADHD?

Attention Deficit Hyperactivity Disorder is one of the most prevalent mental disorders found in children, although it can also be found in adults. Adults with ADHD often recall symptoms that they have felt since childhood or prepubescence.

ADHD is characterized by a difficulty in holding focus, controlling hyperactivity, and managing impulsivity. Symptoms of ADHD can be severe and absolutely debilitating, or mild and almost undetectable. David Crawford, MD, says that this disorder is diagnosed in 7-year-olds on average. However, symptoms usually become apparent by the age of 12.

Can ADHD Be Outgrown?

Until recently, ADHD was thought to be a disorder that a child can outgrow as they get older. However, it was discovered that ADHD could not be outgrown, and the symptoms will often persist into adulthood. The symptoms can indeed mellow down, but will most likely still exist. Fortunately, those affected with ADHD can start developing tools and resources for dealing with the condition, which does make living with it more comfortable.

Behavioral therapy, medication, and lifestyle management can help those living with ADHD to live their lives more normally. David Crawford, MD, also says that early diagnosis is beneficial. It ensures that children can be treated and taught how to cope with the disorder throughout their lives. The condition can make excelling at study or work a challenging endeavor, but some find success in establishing routines and taking medication.

If you suspect that you may have ADHD, David Crawford, MD, suggests that you check out this article to learn more and see whether you should consult with a psychiatrist. Don’t worry if you resonate with it: ADHD is now treatable, and it is more likely that you would be able to live a symptom-free life. 

Feeling a bit stressed while driving is normal. What is not normal, however, is having panic attacks while driving your vehicle. This is very dangerous and should be resolved as soon as possible.

David Crawford MD lists some of the most common anxiety triggers while driving:

● Sitting Position: Even small details such as the way you sit or the tightness of your seatbelts can cause an anxiety attack. You need to pinpoint exactly what is causing discomfort.
● Traffic Jams: Many people get angry when they are stuck in traffic jams. Some, however, get anxious. There are various fears backing this anxiety trigger such as being afraid of being left alone for such a long time.
● Fear of Danger: There are motorists who are constantly afraid of the possible accidents that might happen while they are driving. Even the slightest sign of danger can cause them to hyperventilate. As a driver, you should be able to remain calm and objective no matter what happens to you on the road.

How do you manage panic attacks caused by driving? David Crawford MD suggests some simple, effective ways:

● Pull to the Side of the Road: Pull over to the side of the road the moment you start hyperventilating.
● Check Your Car: Are you constantly afraid of what might happen if your car stalls? Then have it checked routinely to ensure it’s in tip-top condition.
● Avoid Driving: If you really cannot handle your anxiety, it’s best to avoid driving until you learn to handle your emotions better.

Bottom Line
The main takeaway here is to understand what part of driving triggers your anxiety. Is it being stuck in traffic jams, tight seatbelts, or being alone? Avoid these triggers until you become strong enough to overcome them.

David Crawford MD also discourages drivers from braving their fears carelessly. Driving a car is no simple matter. Losing focus for even just a few seconds is all it takes to get into an accident. While recovering, you can take the bus, sign up your vehicle for carpool services, or have someone you trust accompany you whenever you go out.

The first step to getting over your fears is understanding them. Once you know the science and facts triggering your phobia, it’ll be easier for you and your psychiatrist to come up with ways to improve your mental health. To get the process started, David Crawford MD lists down some of the most common phobias:

1. Agoraphobia (fear of open spaces)

This is more dangerous than it seems. In worse cases, people with agoraphobia shut themselves at home and remain unemployed or unable to function independently.

2. Entomophobia (fear of insects)

Do not call someone a sissy or crybaby for being scared of insects. Their fear might come from a deeper, traumatic experience when they were a child.

3. Trypanophobia (fear of needles)

The idea of getting pierced by a large needle is definitely not pleasant, but one often gets over this fear as they grow older. David Crawford MD says that there are few, however, who do not recover. Rather, their fear worsens and they become unable to take shots without having a panic attack.

4. Astraphobia (fear of storms)

Everyone gets a little jumpy at the sound of a thundering sky. However, people with astraphobia get more than just shocked. They are legitimately scared of storms and are afraid of dying because of a storm-related accident such as getting hit by lightning.

5. Cynophobia (fear of dogs)

No. Forcing your pet on your friend, no matter how adorable you think they are, won’t treat someone with cynophobia.

A fear of dogs is deeply rooted and often stems from negative past experiences. It might take years before one with cynophobia opens up and even considers touching a dog.

Bottom Line

David Crawford MD discourages readers from self-diagnosing. This list is just a guide you can use to better understand yourself and your emotions. If you’re looking for an actual medical solution and prescription, however, you need to visit a trusted psychiatrist.

Also, David Crawford MD warns readers not to use this information to psychoanalyze and give amateur therapy advice to their friends. You might mean well, but doing so is reckless. You need to understand that only a trained professional can provide medical diagnoses.

What’s the difference between psychiatry and psychology? A common mistake many people make is using these two terms interchangeably. While it is true that they go hand in hand to make patients’ lives better, they are not the same branch of medicine.

Keep reading to learn about their differences. David Crawford MD breaks down the differences between psychiatrists and psychologists:

Treatments Offered

The main service offered by psychologists is talk therapy. It is where the patient talks to a trained professional, the psychologist, about the things causing them distress. Unlike psychiatric treatments and medication, you do not need a prescription, referral, or existing mental health issue to undergo therapy. It is accessible to everyone.

Meanwhile, psychiatrists provide a more specialized form of treatment. They are licensed to diagnose mental health illnesses, prescribe medication, and administer psychiatric forms of therapy that include:

• electroconvulsive therapy
• psychotherapy
• urgent care on mental health attacks

Educational Background

Psychiatrists are professionals who undergone medical school after finishing a four-year undergraduate degree. They are licensed to diagnose illnesses and prescribe medication or prescription drugs.

Meanwhile, psychologists did not go to medical school. They are, however, required to have a PsyD doctoral degree or PhD in order to practice psychology.

Bottom Line

To summarize, David Crawford MD explains that psychiatrists are medical professionals licensed to diagnose mental health illnesses and prescribe medication. On the other hand, psychologists focus on psychotherapy. It’s a form of therapy that helps one clear the mind, assess internal struggles calmly, and achieve a more positive outlook on life.

Should you see a psychologist or psychiatrist? Well, it depends. There’s no one-size-fits-all solution when it comes to mental health rehabilitation. However, if you’re not sure where to start, David Crawford MD suggests visiting a psychologist first. A psychologist may not be able to diagnose illnesses or prescribe drugs, but they can help you assess whether you need to consult with a psychiatrist.

David Crawford MD shares that psychologists and psychiatrists usually work together to help their patients reach optimum well-being. It is for this reason that people may confuse their job descriptions. However, there are several important distinctions between the two professions, the most important of which is the nature of their treatment.

Psychiatrists prescribe medication to their patients because they have undergone training as medical doctors. Their course of treatment focuses on medication management for their patients. 

On the other hand, psychologists focus on psychotherapy and other behavioral methods that treat the mental and emotional suffering of their patients. They conduct psychological testing, which, according to David Crawford MD, helps them assess the mental and emotional state of a patient and determine the best course of treatment to take. 

Another difference lies in their education. A psychiatrist would need to attend medical school and train in general medicine. Upon earning their MD, they will go on to psychiatry residency training for four years.

A psychologist must earn either a PsyD or a Ph.D. doctoral degree, which may take anywhere from four to six years. Graduate school prepares them for a career in psychology by training them to diagnose emotional and mental disorders, after which they need to undergo an internship for one to two years. 

David Crawford MD shares that to obtain a license, most states also require one to two years of practical work experience under the supervision of an authorized mental health worker. 

A psychologist usually works with a patient to address behavioral patterns. They may refer the patient to a psychiatrist who can prescribe and monitor medication to address the behavioral issues. A psychologist and a psychiatrist usually work together in a team to treat a patient’s symptoms from both a clinical and behavioral standpoint. 

Regardless of the differences between the two, David Crawford, MD, stresses that they have a common goal. That is to treat and improve the patient’s overall well-being. 

When the stress of being in a social situation becomes too much to handle, David Crawford MD, a psychiatrist, believes you may be suffering from social anxiety disorder. It happens when you feel excessively nervous or uncomfortable at the thought of socializing with others, or at the prospect of being “exposed” such as public speaking or walking into a roomful of strangers. This can lead you to avoid all social contact because you fear things that other people consider “normal” such as making small talk and eye contact. Left untreated, it can cause all aspects of your life to eventually fall apart.

Social anxiety disorder is one of the most common mental disorders. Some of the things that may trigger it include talking to strangers, making eye contact, dating, using public restrooms and other facilities, going to parties, eating in front of other people, and starting conversations, to name a few. There are many reasons why people who suffer from this condition dread certain situations, but it all boils down to having an overwhelming fear of being judged by others in social situations, as well as being embarrassed or humiliated. They are also scared of accidentally offending someone, or being the center of attention.

Physical symptoms include rapid heartbeat, muscle tension, dizziness and lightheadedness, stomach trouble and diarrhea, inability to catch your breath, and an out-of-body sensation. Symptoms can manifest anywhere from a few weeks prior to the event, or immediately before it. A lot of time and mental energy is typically spent afterwards worrying about how you acted. David Crawford MD and other psychiatrists believe that there is no one thing that causes social anxiety disorder. Genetics may have something to do with it, and it could also be linked to having an overactive amygdala. Your amygdala is the part of your brain that controls your fear response. As with other anxiety disorders, therapy and medication usually helps manage the condition, so do not be afraid to seek professional help – there is hope.

David Crawford MD, a psychiatrist, understands that dealing with sleep disorders and insomnia can be very challenging. Like most psychiatrists, he prescribes drugs and sleep aids to help patients fall asleep faster and regulate their sleep patterns. However, there are instances where even natural supplements do not work as effectively, or come with negative side effects such as over-dependency on the drug or excessive daytime drowsiness.

The FDA recently approved a new insomnia medication that may serve as an alternative to the ones currently on the market. The drug, lemborexant (Dayvigo), is especially beneficial to senior citizens, helping them enjoy a restful night’s sleep. It was approved for the treatment of insomnia in adults who demonstrated difficulty falling asleep and staying asleep. It is also beneficial to seniors suffering from sleep problems related to mild to moderate Alzheimer’s disease.

Dayvigo was found to improve sleep onset and keep patients asleep, compared to the placebo. It was also found to not cause rebound insomnia, which is a common problem with some sleep medications. Rebound insomnia refers to a condition of worsened sleep compared to the baseline after drug discontinuation. Withdrawal effects were also not evident.

Dayvigo also tested well in its middle of the night safety, which requires a drug to keep a patient asleep but not work so well that they will still be awakened and alert in case of an emergency. There was no difference between Dayvigo and a placebo affecting patients’ abilities to wake up in the middle of the night to sounds.

David Crawford MD recommends patients to have a thorough discussion with their physicians about whether or not they are a good candidate for Dayvigo, especially since the drug still needs to be scheduled by the Drug Enforcement Agency before it can be prescribed to patients.

Psychiatrist David Crawford MD believes that it isn’t unusual to crave carbs, sugar, and chocolate when you are stressed out or dealing with depression. Cravings can be your body’s way of letting you know it needs a specific vitamin, and craving chocolate or other sweets is often linked to how you feel emotionally.

There are many factors that determine the frequency and intensity of your craving, including psychological or emotional stress, medication, hormonal imbalances, and physical and mental health conditions such as type 1 diabetes, depression, and eating disorders. Cravings can also be driven by memories, rather than bodily cues, so craving a certain food at a certain time creates a mental link, so your desire for that food may be less about satisfying your hunger and more out of habit.

Food cravings also involve serotonin, a neurotransmitter that regulates mood. An imbalance of serotonin in the brain contributes to the development of depression, so craving carbs and sugar when you feel down actually makes sense. A meal that is high in carbohydrates tends to raise levels of serotonin, so you tend to feel “better” when you reward yourself with sweets on a bad day. This is generally okay in limited amounts, but becomes a problem for both your blood sugar levels and your mood when you consume too much of it.

Overindulging in sweets to cope with stress has long term consequences, including weight gain. It can also worsen depression symptoms, especially if you tend to feel guilty about having cravings – you may develop eating disorders such as bulimia and anorexia. David Crawford MD recommends learning to cope not just with cravings, but with its root cause as well, because it is important to address what’s really driving you to consume sugar and carbs when you’re upset, so you can take better care of your mind and body.