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Understanding Sciatica: Causes, Treatment Options, and Prognosis

by Pain Doc | May 10, 2024 | Chronic Pain, Sciatica

Introduction:

Sciatica is an often debilitating condition that typically appears after age 60 in those affected, characterized by dysthesias: abnormal sensations that can include shooting pain, numbness and tingling radiating (traveling) along the path of the sciatic nerve, the largest diameter nerve in the body, which runs from the lower back, between the deep hip rotator muscles, and down the back of each leg. This condition can significantly impair one’s quality of life, affecting mobility, work, and daily activities. In this post, I’ll delve into the main details of sciatica, exploring its causes, pathology, treatment options ranging from conservative approaches to surgical interventions, and the prognosis associated with each.

Understanding the Pathology of Sciatica:

Sciatica typically arises from compression or irritation of the sciatic nerve roots, also called the cauda equina, most commonly at the lumbar spine level. The sciatic nerve is composed of nerve roots originating from the lumbar and sacral spine (L4-S3). When these nerve roots are compressed or inflamed, they can give rise to the characteristic symptoms of sciatica, including pain, numbness, tingling, and weakness along the nerve’s distribution. The sciatic nerve is comprised of both motor and sensory fibers, but since the sensory fibers are larger in diameter they are more susceptible to mechanical pressure; hence, irritation of the nerves results in mostly sensory dysfunction and less of motor function (leg muscle strength and coordination).

Common Causes of Sciatica

Herniated Disc: One of the leading causes of sciatica is a herniated disc, also known as a slipped or ruptured disc. Intervertebral discs act as cushions between the vertebrae of the spine, providing support and flexibility. When a disc herniates, its inner gel-like material protrudes through the tough outer layer, exerting pressure on nearby nerve roots, including those of the sciatic nerve.
Spinal Stenosis: Spinal stenosis refers to the narrowing of the spinal canal: the passageway formed from the stacking of the spinal vertebrae, which are solid in the front and have a ringed rear portion that when stacked form the canal in which the spinal cord resides. Narrowing can occur due to age-related degenerative changes, such as the formation of bone spurs and thickening of ligaments. The bone spurs and buckled ligaments encroach the canal, narrowing it. This narrowing can compress the spinal cord and nerve roots, or cause them to rub against them during movements especially back extension, leading to sciatic symptoms.
Piriformis Syndrome: The piriformis muscle, located in the buttocks region, plays a crucial role in hip rotation. In some individuals, the sciatic nerve may pass through or under the piriformis muscle, making it susceptible to compression or irritation. This condition, known as piriformis syndrome, can mimic the symptoms of sciatica. The muscles scissor the nerve if they get spasmed, which can produce sciatica symptoms.
Spondylolisthesis: Spondylolisthesis occurs when a vertebra slips out of alignment anteriorly, often due to degenerative changes or trauma (fractured pars). This misalignment offsets the foramen at that level, usually at L4’L5 effectively scissoring the nerve roots and producing sciatica symptoms.
Degenerative Disc Disease: With age, the intervertebral discs undergo wear and tear, leading to degenerative changes such as disc dehydration, loss of disc height, and the formation of bone spurs. These changes can contribute to nerve root compression and the development of sciatica.

Treatment Options for Sciatica:

The management of sciatica aims to alleviate pain, reduce inflammation, improve mobility, and address the underlying cause of the condition. Treatment options may vary depending on the severity of symptoms, the underlying pathology, and individual patient factors.

Conservative Management: Conservative approaches are often the first line of treatment for sciatica and may include:

Pain Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, and analgesics can help alleviate pain and reduce inflammation.
Physical Therapy: Targeted exercises, stretches, and manual techniques can improve spinal flexibility, strengthen supporting muscles, and alleviate pressure on the sciatic nerve.
Heat and Cold Therapy: Applying heat or cold packs to the affected area can help reduce pain and inflammation.
Epidural Steroid Injections: Corticosteroids injected into the epidural space can provide temporary relief by reducing inflammation around the affected nerve roots.

Surgical Intervention: If conservative measures fail to provide adequate relief or if there is evidence of progressive neurological deficit, surgical intervention may be considered. Surgical options for sciatica include:

Discectomy: In cases of herniated discs causing nerve compression, a discectomy may be performed to remove the protruding disc material and relieve pressure on the affected nerve roots.
Laminectomy: This procedure involves removing a portion of the vertebral bone (lamina) to alleviate pressure on the spinal cord and nerve roots, particularly in cases of spinal stenosis.
Spinal Fusion: Spinal fusion surgery may be recommended to stabilize the spine and prevent further slippage of vertebrae in cases of spondylolisthesis or severe degenerative disc disease.

Alternative Therapies: Some individuals may find relief from sciatica symptoms through alternative therapies, although evidence supporting their efficacy may vary. These may include:

Acupuncture: The insertion of fine needles into specific points on the body may help reduce pain and improve nerve function.
Chiropractic Care: Spinal manipulation techniques performed by trained chiropractors may help alleviate pressure on the sciatic nerve and improve spinal alignment. Combining chiropractic with a stretching and exercise routine is even better.
Mechanical Traction: Some chiropractic and physical therapy clinics have special tables that can stretch the spine using an electric motor. This may increase space between the vertebrae, retract buckled ligaments and provide temporary relief.
Yoga and Pilates: These forms of exercise focus on strengthening core muscles, improving flexibility, and promoting relaxation, which can be beneficial for individuals with sciatica.
Low Level Laser (LLLT): Lasering the area of the sciatic nerve may alleviate symptoms. LLLT, also known as cold laser (non-thermal) helps by providing deep penetrating light to the nerve tissue. Photons from laser light enter the sciatic nerve and can modulate pain producing biochemical pathways.

Prognosis:

The prognosis for sciatica depends on various factors, including the underlying cause, the severity of symptoms, and the effectiveness of treatment. In many cases, sciatica resolves with conservative measures within a few weeks to months. However, some individuals may experience chronic or recurrent symptoms that require ongoing management. Over time, the neurons in the irritated nerve roots lose some of their ability to conduct sensory signals, and the symptoms tend to be less acute.

Surgical intervention can provide significant relief for those with severe or persistent symptoms, but it also carries risks and requires careful consideration of potential benefits versus potential complications. With advances in surgical techniques and rehabilitation protocols, the outcomes of surgical treatment for sciatica have improved, with many patients experiencing long-term symptom relief and improved function.

Ultimately, the prognosis for sciatica is influenced by factors such as the individual’s overall health, adherence to treatment recommendations, and the presence of any underlying medical conditions. Early intervention, comprehensive management strategies, and a multidisciplinary approach involving healthcare providers from various specialties can optimize outcomes and improve the quality of life for individuals affected by sciatica.

Conclusion:

Sciatica is a complex condition with diverse causes, ranging from herniated discs to spinal stenosis and piriformis syndrome. Understanding the underlying pathology is crucial for guiding appropriate treatment interventions, which may include conservative measures, surgical intervention, and alternative therapies. With timely and comprehensive management, the prognosis for sciatica can be favorable, enabling individuals to regain function and resume their daily activities with minimal pain and discomfort.

What is Causing the Alarming Rise in Cancer Rates in Young People?

by Pain Doc | Mar 27, 2024 | Lifestyle Modification

In recent years, a concerning trend has emerged in the world of cancer care: more and more individuals under the age of 50 are being diagnosed with various forms of cancer. At the time of this writing, Kate Middleton, the Princess of Wales (age 42) recently announced that she has cancer. She had abdominal surgery in January of this year that was at first thought to be non-cancerous, but later diagnosed as cancerous (no details on the type of cancer have been released at this point). This phenomenon challenges the long-held belief that cancer primarily affects older adults, shedding light on a complex issue that demands attention and action.

Recent studies have revealed startling statistics, indicating a significant rise in early-onset cancer cases globally. From 1990 to 2019, the incidence of early-onset cancer increased by a staggering 79.1%, with a 27.7% rise in early-onset cancer deaths. This trend is particularly evident in the United States, where breast cancer tops the list of diagnoses among younger populations, closely followed by gastrointestinal cancers, including colon cancer which are increasing at an alarming rate. Amazingly, the statistics show that someone born in 1990 has over twice the risk of getting colon cancer than someone born in 1950. In other words, today’s 34 year olds are twice as likely to get colon cancer than today’s 74 year olds!

What factors are contributing to this concerning uptick in early-onset cancer? While genetics play a role, it appears that environmental and lifestyle factors are paramount. Changes in nutrition and lifestyle habits over the past few decades have created a perfect storm, with ultraprocessed foods, sugary drinks, smoking, alcohol consumption, obesity, and physical inactivity identified as potential culprits. These factors can disrupt the body’s internal processes, leading to inflammation and metabolic disturbances that increase cancer risk.

Moreover, emerging research suggests a link between changes in the gut microbiome—a community of microbes residing in our bodies—and cancer vulnerability. Poor dietary choices, excessive antibiotic use, and certain medications can disrupt this delicate balance, potentially facilitating cancer development.

As a long time advocate of using scientific thinking in everyday life, I think of the major environmental changes in society that coincided with the birth of millennials, born between 1981 and 1996, for this generation is getting hit the hardest with this uptick in cancer. What new thing did this generation absorb, starting in their early prepubescent years?

The one that comes to mind is cell phone use. Cell phones started to become mainstream in the late 1990s. Ten years later, about 80% of adults had one. Of course, cell phones needed cell phone towers that carried the signals using radiofrequency waves, and today’s 5G networks have a frequency of about 25-52GHz. Could this be a factor? Yes, everyone who lives in modern society gets exposed to these frequencies, but maybe they do their damage when the body is still developing? This may explain why people born in the 50s and before have about the same rates of cancer over the past decades.

Cancer is also associated with genetics. Certain mutations can be the catalyst for cancer development, and maybe these new cell phone frequencies are able to affect DNA, which is passed onto the offspring?

Another possibility for the rising rates of cancer in young adults is the introduction of new industrial chemicals and food additives in consumer products and the food supply. Chemicals are used for many different purposes, such as fire retardants, fabric manufacturing, materials engineering such as hardwood flooring, agriculture, and more. Sometimes the use of these chemicals in consumer products are rushed for government approval and there hasn’t been enough time to conduct experiments on their toxicity to humans. Ultra processed food have preservatives that help big food corporations produce more food that has longer shelf life and have addictive effects on consumers to encourage repeat buying.

Of course, many of these chemicals can find their way into the water supply and atmosphere, where they continue to be ingested, daily. This is why I encourage everyone to invest in a home water filter and air purifier, like the AirDog. You must be mindful of what goes into your body at all times.

Despite ongoing efforts to understand the root causes of early-onset cancer, many questions remain unanswered. While obesity and lifestyle factors explain some cases, there are instances where seemingly healthy individuals are diagnosed, highlighting the complexity of this issue. Additionally, underdiagnosis of early-onset cancers remains prevalent, emphasizing the need for improved awareness among primary care physicians and proactive advocacy by patients.

The consequences of early-onset cancer extend beyond diagnosis and treatment. Younger patients face unique challenges, including concerns about fertility, long-term side effects of treatment, and the impact on daily responsibilities such as work and education. Addressing these challenges requires a holistic approach that encompasses not only medical treatment but also psychological support and long-term care planning.

As we grapple with the implications of this unsettling trend, there is a pressing need for collective action. This includes increased funding for research, education campaigns to raise awareness among both healthcare professionals and the general public, and revisions to screening guidelines to ensure early detection and intervention. Recent recommendations to lower the age for colorectal cancer screening reflect a step in the right direction, but more must be done to address the multifaceted nature of early-onset cancer.

In conclusion, the rise in early-onset cancer cases serves as a sobering reminder of the complexities of this disease and the importance of proactive measures to combat it. By working together to understand the underlying causes, improve detection and diagnosis, and support affected individuals, we can strive towards a future where cancer is no longer a threat to individuals of any age.

Can Pulsed EMF Cure Pain and Disease?

by Pain Doc | Dec 19, 2023 | Pulsed EMF

Over the last decade, research into Pulsed Electromagnetic Field (PEMF) therapy has yielded promising results across various health conditions. Here’s a brief summary of key studies and findings:

Bone Healing and Fractures: Studies have consistently shown PEMF’s effectiveness in enhancing bone healing and treating fractures. In fact, non-union bone fractures (where the ends of the bone fracture fail to fully connect during normal healing) was the first condition that was shown to benefit from magnetic fields.

A notable study published in the Journal of Orthopaedic Surgery and Research (2020) highlighted the acceleration of bone fracture healing with PEMF therapy. This is attributed to PEMF’s ability to stimulate osteoblast activity, essential for bone regeneration. Osteoblasts are the active cells in bone tissue that lay down new bone for maintenance and repair. Given this discovery of PEMF’s effect on stimulating bone-creating cells to work more, it may have similar effects on chondrocytes— the cells that synthesize cartilage, the soft, rigid yet pliable shock-absorbing tissue that lines the ends of the bones that form a joint. This may be a promising treatment intervention to regenerate damaged cartilage from injury and perhaps even from long term wear and tear; i.e. osteoarthritis.

Chronic Pain Management: PEMF has been found effective in managing chronic pain, including lower back pain and osteoarthritis. Research published in Pain Research and Management (2019) showed significant pain reduction in participants with chronic conditions. This effect is thought to be due to PEMF’s influence on reducing inflammation and enhancing endorphin production.

Tendon Healing: Research, including in vitro studies, indicates PEMF’s potential in promoting tendon healing. A controlled laboratory study evaluated the effects of PEMF on tenocyte cultures, demonstrating accelerated closure of ‘wounds’ in these cells, which are crucial for tendon repair. Tendons, like ligaments, have very few active cells and are mostly collagen and elastin protein fibers embedded in a matrix. They have no direct blood supply and therefore have poor injury healing capacity; hence the “season-ending” injuries that occur in sports, from an ankle or knee sprain, for instance.

Animation of a fibroblast synthesizing and laying down collagen fibers.

However, there are cells called fibroblasts and some chondrocytes that can repair mild to moderate ligament/tendon injuries, commonly referred to as sprains and strains. The material they synthesize to close the tear is referred to as scar tissue (if you’ve ever sustained a rough skin laceration and have it heal, it’s that raised, firm tissue where the cut used to be). But it is usually a long process to heal a tendon and ligament, due to the scarcity of these fibroblasts. Pulsed EMF stimulates fibroblastic activity, causing them to work faster and therefore reducing the healing time.

Neurological Disorders: Some studies have explored PEMF’s effects on neurological conditions like multiple sclerosis and depression. The results, though preliminary, suggest that PEMF can help reduce symptoms and improve quality of life in some patients, potentially by modulating neural activity and inflammation. Remember, nerves are made of neurons, which are highly specialized cells that depend on proper membrane function moreso that other types of cells because quality of nerve transmission depends on normal membrane function. PEMF has been shown to improve membrane potential in cells by providing an external magnetic field that essentially polarizes the membrane (strengthens the + and – charges on opposite sides of the membrane). This results in improved transfer of molecules into and out of the cell.

wound healing

Wound Healing: PEMF therapy has been shown to enhance wound healing, especially in diabetic ulcers and other chronic wounds. This is likely due to its ability to reduce inflammation, improve cell membrane function, improve circulation and promote tissue regeneration. Recall from high school science that electrical currents form when charged particles move through a conductor. The charged particles in your body are the various molecules and ions that travel during the course of maintaining your life functions. The conductor is the fluid environment of the body. Magnetic fields form 90 degrees to the movement of the charge particles and can affect their movements (think of a magnet attracting a metal ball bearing). PEMF therefore can affect movement of molecules into (oxygen, nutrients) and out of (waste products; proteins) the cells, improving their efficiency. When cell efficiency is improved, healing improves, then symptoms.

Cardiovascular Health: Limited research suggests that PEMF therapy might benefit cardiovascular health by improving endothelial (inner lining of blood vessels) function and reducing inflammation, although more extensive studies are needed. But given the observations of Pulsed EMF’s therapeutic effects on cells involved in bone, tendon, nerve and skin repair, it is likely that it has similar effects on the heart and blood vessels.

endothelium showing clot formation The endothelium is the site where cardiovascular disease begins. If it gets damaged somehow, whether from wear and tear, weakening, or caustic molecules circulating in the blood, certain things happen that don’t normally occur in the healing of other types of tissue injury since there is a constant supply of blood coursing over the injury (remember, it’s the inside lining of the blood vessel). Fatty molecules get stuck in the injury site; the inflammatory cascade forms a clot over the wound which may block blood flow to an organ (i.e. heart attack, stroke), and macrophages– the cells that clean up debris– are attracted to the things happening at the wound, and they themselves bunch up and add to the clot. Pulsed EMF can be applied to the cardiovascular system and can potentially restore endothelial tissues that are compromised.

These studies highlight PEMF’s potential as a non-invasive and safe therapy for various health conditions. However, it’s important to note that while the results are encouraging, PEMF therapy should be considered a complementary treatment and used in conjunction with conventional medical treatments. Always consult healthcare professionals before starting any new treatment regimen. Nevertheless, its safety record (no noted adverse side effects) and easy operation makes pulsed EMF an ideal home care therapy.

woman lying on mat getting pulsed emf treatment

If you battle a chronic injury or health condition and you’ve completed one or more treatment cycles with your doctor or therapist, but have lingering symptoms, look into Pulsed EMF — it’s got a long history and an abundance of medical research behind it. Best of all, it’s safe to use. Its popularity is growing, and you are likely to find a clinic in your town that offers pulsed EMF. You can also invest in your own home PEMF machine. There are several models and technologies available, differing in field strength and field pulse mode.

What is Stiff Person Syndrome?

by Pain Doc | Dec 19, 2023 | Neuromusculoskeletal Disorders

The singer Celine Dion, whose glorious singing career spanned the last four decades, was recently diagnosed with a condition called Stiff Person Syndrome. Unfortunately, the condition is prevening her from performing, due to its debilitating effect on muscle control, including the vocal cord muscles.

Stiff Person Syndrome (SPS) is a rare, progressive neurological disorder characterized by significant muscle rigidity and spasms, often leading to debilitating physical and psychological symptoms. This article provides an overview of SPS, delving into its causes, symptoms, diagnosis, and current treatment options, as informed by medical research and trusted medical resources.

What is Stiff Person Syndrome?

SPS is an autoimmune neurological disorder primarily causing muscle stiffness and painful spasms. These spasms can worsen over time and vary in symptoms, including an unsteady gait, double vision, or slurred speech, depending on the SPS type. The condition can be severely disabling, often leading to hunched over postures and frequent falls due to impaired reflexes.

Causes of Stiff Person Syndrome

While the exact cause of SPS is unknown, it is believed to be an autoimmune reaction where the immune system attacks glutamic acid decarboxylase (GAD) in the brain and spinal cord. GAD is crucial for producing gamma-aminobutyric acid (GABA), a neurotransmitter controlling muscle movement. Neurotransmitters are protein molecules released from the ends of neurons, which then attach to other neurons causing them to continue the nerve impulse until it reaches the muscle. Disruption in GABA production can lead to continuous neuron firing, contributing to muscle rigidity and spasms seen in SPS. Low GABA levels are also associated with anxiety and depression. Interestingly, SPS often occurs alongside other autoimmune diseases like type-I diabetes, thyroiditis, vitiligo, and pernicious anemia.

Symptoms of Stiff Person Syndrome

The primary symptoms of SPS include progressive muscle rigidity and painful spasms, often triggered by stimuli such as noise, touch, and emotional distress. Initial symptoms typically manifest between the ages of 30 and 60 and can vary in severity and progression. Common initial signs include muscle stiffness and pain, especially in the lower back and legs, potentially leading to difficulty in walking and performing daily activities. Severe cases may require wheelchair use, and there’s an increased risk of anxiety and depression.

Diagnosis of Stiff Person Syndrome

Diagnosing SPS is challenging due to its rarity and symptom overlap with other conditions like Parkinson’s disease, multiple sclerosis, and fibromyalgia. A definitive diagnosis is often made via a blood test measuring GAD antibodies. Most people with SPS show elevated GAD antibody levels. Electromyography (EMG) tests can also be employed to measure muscle electrical activity and assist in diagnosis and monitoring treatment response.

Treatment Options for Stiff Person Syndrome

While there is no cure for SPS, symptoms can be managed through personalized treatment plans focusing on pain management, muscle relaxation, and immune response suppression. Common medications include pain relievers, muscle relaxants, anti-seizure and anti-anxiety drugs, sedatives, and steroids. Non-medication treatments like physical therapy, heat therapy, red light therapy, and pulsed EMF are also beneficial. In cases where medications are ineffective, treatments like Botox, intravenous immunoglobulin (IVIg), and stem cell therapy have shown promise in symptom improvement.

Additionally, a narrative review of available medication treatments for SPS suggests starting with benzodiazepines as a first-line treatment, adding medications like levetiracetam or pregabalin if symptoms persist. For second-line therapy, oral baclofen is preferred over rituximab and tacrolimus. In cases of refractory symptoms, treatments like intrathecal baclofen, IVIG, or plasmapheresis can be effective, with intrathecal baclofen and IVIG being more effective than plasmapheresis.

Conclusion

Stiff Person Syndrome presents a complex clinical challenge due to its rarity, varied symptomatology, and the intricate interplay of autoimmune responses. Understanding its underlying causes, symptom patterns, and current treatment modalities is crucial for effective management. Ongoing research continues to shed light on this condition, offering hope for more effective treatments in the future. For individuals diagnosed with SPS, a collaborative approach involving neurologists, rheumatologists, and physical therapists, alongside personalized treatment strategies, is key to managing this condition and improving quality of life.

And lastly, when your body is struggling with disease, give it assistance by providing it with nutrients, water, sunlight and mild exercise when possible. Mind-body approaches including meditation, flotation therapy, biofeedback, yoga, tai-chi, deep breathing and so on, may provide some relief as well.

Sources:

Johns Hopkins Online

https://www.hopkinsmedicine.org/

National Institute of Neuromuscular Disorders and Stroke

https://www.ninds.nih.gov/

American Brain Foundation

https://www.americanbrainfoundation.org/

Tips for Protecting Your Mental Health During Bad Times

by Pain Doc | Oct 18, 2023 | healthy mindset

We’re living in a world where news never takes a break, and thanks to that ubiquitous smart phone, is a second away from our attention. Unfortunately, negative news gets a lot more attention than positive news; not to mention peoples’ own personal struggles. Just as the pandemic was starting to end, war breaks out in Ukraine and now Israel and Gaza. This barrage of negative, unhealthy emotions on the psyche can affect anyone’s mental health, in different ways, in different people.

An unwell mind can breed dysfunction in the body, thanks to the mind-body connection. It can lead to ulcers, high blood sugar, high blood pressure, depression and so on. It is well known that negative mental states are a risk factor for cardiovascular disease.

So if life starts to overwhelm you, take action. Do not let it brew; nip it in the bud. And, engage in practices that make you resilient to anxiety and depression. Here are some suggestions:

15 Habits and Practices to Nurture Mental Health and Wellness

1. Stay Informed but Limit Media Exposure: While it’s important to stay informed about the crisis, excessive exposure to news can increase stress and anxiety. Set specific times to check for updates and avoid constant news consumption.

2. Maintain Routine: Try to establish a daily routine to provide a sense of normalcy and stability. This includes regular sleep, meals, and exercise.

3. Stay Connected: Social support is vital during crises. Stay in touch with friends and family through calls, video chats, or social media. Share your feelings and concerns with trusted individuals. Talking about it with others is like releasing toxic pressure. Give it a try.

4. Practice Mindfulness and Relaxation Techniques: Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce stress and anxiety. These techniques can be practiced daily to promote relaxation.

5. Exercise Regularly: Physical activity releases endorphins, which can boost your mood and reduce stress. Even a short walk or home workout can be beneficial. Here’s an example of one that doesn’t require much prep: 25 squats, 50 jumping jacks, and 25 pushups. Just doing that will get your heart rate up, more oxygen to your brain, and even a shot of endorphins.

6. Eat a Balanced Diet: Stress can drive one to reach for junk food and sweets. This can make your stress worse, as you’re not getting essential vitamins and minerals. Proper nutrition has a significant impact on your mental health. Eat a balanced diet with plenty of fruits, vegetables, lean proteins, good fats and whole grains. Try a whey or pea protein shake, too. But, a chocolate chip cookie once in a while is fine, as well as occasional comfort food that doesn’t necessarily quality as “balanced.” Just do in moderation. The “feel good” emotions are worth the calorie hit; just don’t overdo it because you’ll get diminishing returns.

7. Limit Alcohol and Substance Use: Avoid excessive alcohol or drug use, as they can worsen mental health issues. Instead, seek healthier coping mechanisms such as nature walks, hobbies like learning a musical instrument, cooking and gardening.

8. Set Realistic Goals: Break down tasks into smaller, manageable steps. Setting achievable goals can give you a sense of accomplishment and control.

9. Seek Professional Help: If you’re struggling to cope with a crisis, don’t hesitate to reach out to a mental health professional. Many therapists offer remote sessions, making it easier to access support. If you feel your situation is at a crisis-level, the Crisis Text Line is a free service staffed by crisis volunteers.

10. Volunteer or Help Others: Helping others during a crisis can provide a sense of purpose and fulfillment. It can also strengthen your own resilience. There are opportunities for volunteering in just about every town; check with your city hall. Helping others is a nice way to tap into present time consciousness in a world that has many distractions; most of them insignificant.

11. Limit Exposure to Stressors: If possible, try to reduce exposure to stressors that you can control. This might involve temporarily distancing yourself from toxic relationships, social media or other places that cause you to generate negative emotions.

12. Practice Self-Compassion: Be kind to yourself and acknowledge that it’s okay to have moments of difficulty. Avoid self-criticism and negative self-talk.

13. Maintain a Journal: Writing down your thoughts and feelings can be a therapeutic way to process emotions and gain perspective on your situation. Check out this short video by Dr. Benjamin Hardy, an expert on personal growth, where he addresses the mental health benefits of keeping a journal.

14. Stay Creative: Engaging in creative activities like art, writing, or music can be a constructive way to express emotions and distract from stress.

15. Focus on Positivity: Try to find moments of gratitude and positivity each day. This can help shift your perspective and improve your overall outlook.

How Pulsed EMF can benefit Mental Health

Practicing these fifteen habits can help most people keep anxiety and depression at bay indefinitely. For those who feel they need more, you may want to ask your health professional about getting pulsed electromagnetic transcranial therapy (Pulsed EMF for the brain). Studies show that pulsed EMF can be helpful in treating anxiety and depresson, as well as insomnia and mental fogginess.

Many people are having success self-treating with pulsed EMF, as the products are so safe they can be purchased directly by consumers. You can find examples of pulsed EMF device here. The Diamag is the upper end machine that is specially designed for the head/ brain.

Remember that everyone’s response to crises is unique. If you can’t get support from people you know, there’s no shame in seeking professional help. Your mental health is important, and seeking help is a sign of strength, not weakness.