anxiety

Researchers removed Instagram and TikTok from 300 young people to see if their anxiety decreased. The results speak for themselves

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The debate about whether social networks are the new tobacco for the mental health of the generation Z It’s been on for years. There are many young people who They can’t go without watching TikTok completing the streak with their friends, uploading stories of what they eat to Instagram or simply away from the cell phone. And this is something that can be tremendously harmful. What we knew. Until now we could make one of them, and parents undoubtedly remember this message when they spend many hours in front of the phone. Even companies offer the tools to be able to limit the amount of time that we spend in an app and it even applies limits to us. With numbers. But now science has shed light on this problem with a published study in JAMA Network Open that provides concrete data. The premise was simple: ask a group of young adults (ages 18 to 24) to reduce their consumption of social networks this week. Once done, we wanted to see if the symptoms of anxiety, depression or insomnia were reduced. And it is precisely the excessive use of social networks is related to depressionsince it generates social isolation, low self-esteem, cyberbullying or even physical disorders due to the effects of blue light from the screen. So… Does giving up the cell phone also improve the quality of life of young people? The study. To do so, they not only focused on what users said they did with their mobile phones, since lying can be very easy in this case. What they did was passively record what was done with the phone through the ‘digital phenotyping‘. In total, there were 373 participants in this study, of which only 295 were able to complete the intervention, which was completely voluntary. They only had to reduce consumption for one week of the main social networks: Facebook, Instagram, Snapchat, TikTok and X. The results. Simply put, the results showed significant clinical improvement across key areas after just seven days. The data indicated that depression symptoms were reduced by 24.8%, anxiety by 16.1% and sleep problems fell by 14.5%. Interestingly, the study found that the effects were much more pronounced in those participants who already had symptoms of moderate or severe depression at the start of the experiment. Don’t let go of your cell phone. A priori, one might think that when a young person automatically leaves social networks aside, their cell phone will be of absolutely no use to them. But nothing could be further from the truth. He digital phenotyping revealed that although social media use fell from about 2 hours a day to just 30 minutes, total screen time increased slightly by 4.5% and participants spent 6.3% more time at home. In this way, users replaced the infinite scrolling of TikTok with other digital activities such as messaging, browsing the internet or even playing games. However, despite still being glued to the screen, mental health improved. This reinforces a theory that is gaining weight among experts: the problem is not the screen itself, but how we use it. The study points out that objective use time has a weak association with mental health, since what is really harmful is “problematic use”, such as negative social comparison or emotional addiction to platforms. Easier apps to leave. We can all have more ‘affection’ for a specific social network, which is surely more difficult to stop using. In this case, it was seen that it was easier for users to reduce the time they spent on TikTok or X. But Instagram or Snapchat were the “hard bones” to beat. Specifically, 67.8% of Instagram users and 48.8% of Snapchat users failed to comply with the reduction and continued to use them significantly during the detox process. It is not a treatment. Although the percentages sound like a victory, it is necessary to maintain the usual scientific skepticism. Dr. John Torous, co-author of the study, warns in statements collected for him New York Times that reducing networks “would certainly not be your first or only form of treatment (for mental health problems),” although it is worth experimenting with. This focuses on the fact that the study has some limitations such as the lack of a reference control group and it was not seen how long the detoxification process from social networks lasted. But what did not improve was loneliness, since eliminating these social networks in people can have the opposite effect by also cutting the connection link that unites them with other people. Images | Panos Sakalakis Vitaly Gariev In Xataka | Social networks were once a place to tell our lives. Now the trend is different: “zero posts”

Russia’s order has triggered anxiety in Europe. Germany and France are already preparing for the worst: 1,000 injured per day

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To the incursions of Russia in the European airspace that took place last week In Poland, Romania and Estoniaanother in Denmark has joined with chaotic consequences for airlines. NATO has raised the voice while Moscow seems to test the allied cohesion in the Baltic. In the background: a series of movements that indicate two things: anxiety has shot in Europe, and some begin to prepare for a war scenario. Denmark does not give credit. Denmark has described As an “unprecedented attack” the incursions of drones that have forced to close the airports of Copenhagen and Oslo for hours, leaving tens of thousands of stranded passengers, in an episode that encompasses the wave of aerial rapes and drones attacks in past days To Poland, Romania and Estonia. The aircraft appeared from multiple directions, alternating lights and then disappearing, and the Danish authorities attribute them to “a capable operator”, while the Kremlin denies it. Prime Minister Mette Frederiksen He talked about The “more serious” aggression against a critical infrastructure of Denmark and did not rule out any hypotheses, opinion supported by leaders such as Ukrainian President Zelenski and by EU spokesmen, who see a pattern of reckless actions by Russia. NATO celebrated meetings Under article 4condemned the violations and stressed that Rwill effort capabilities and deterrenceand some officials already contemplate the possibility of more forceful responses (even demolition) if these provocations are repeated. France and preparations. In France, the controversy has exploded after a Publication of Le Canard Enchaînéwhich revealed a letter sent in July by the Minister of Health, Catherine Vautrin, in which she asked French health agencies to prepare for a possible “major commitment” In March 2026. The document urged hospitals to be ready to serve several thousand soldiers during periods that could extend 10 to 180 dayswhich included both French and foreign troops. The news, despite proceeding from a satirical environment, generated accusations that Emmanuel Macron would be secretly planning the country to the war against Russia. The extreme right, represented by the Eurodiputa Thierry Mariani, It went further suggesting that a conflict would allow to suspend the presidential elections of 2027. The official clarification. The Ministry of Health He did not deny authenticity of the letter, but he clarified his goal: it was a Preventive Planning Faced with possible risks and threats that could affect the hospital system, including the arrival of a large number of victims of an international conflict. The measure, according to the Ministerial Crisis Center, sought to guarantee the capacity of the civil health system to absorb a massive flow of military patients in case France, as a member of NATO and ally of Ukraine, was indirectly involved in a war set. It was not, therefore, a war plan per sebut an exercise in advance of contingencies. Germany and preparations. It happens that Germany It has begun To explicitly plan how to face an eventual large -scale conflict between NATO and Russia, the scene that many alliance analysts place Around 2029. Reuters explained That the calculation that marks this preparation is as sober as disturbing: up to 1,000 soldiers Germans wounded per day may require medical care in case of an open confrontation, a figure that the inspector general of Health, Ralf Hoffmann, qualifies as realistic based on the intensity of the fighting and the units involved. Ukraine lessons. The war in Ukraine has radically changed the nature of the injuries. If the bullet wounds predominated before, today the panorama is dominated by the devastating drones effectsMERODERE AND EXPLOSIVE MORMERS, which generate amputations, burns and multiple trauma. Hoffmann Underline That the “death corridor” of ten kilometers on each side of the Ukrainian front, plagued by hostile UAVs, shows how immediate medical evacuations have become almost impossible: injured should often be stabilized for hours under constant fire before being able to be transferred. How to evacuate. With this horizon, Berlin is studying Expand your abilities of flexible medical transport, inspired by the Ukrainian experience with hospital trains. It is considered to incorporate trains, buses and a greater number of sanitary aircraft, with the aim of guaranteeing staggered evacuations: initial attention in the front, intermediate stabilization and final transfer to hospitals within the German territory. This medical logistics chain demands a robust, decentralized and capable system under air and electronic threat. The plan contemplates that the injured receive definitive care especially in civil hospitals, with an estimated volume of 15,000 reserved beds within a national total capacity of 440,000. The coordination between the military medical service and the civil health system will be essential, and the medical body of the Armed Forces, currently 15,000 troops, must be extended significantly to face the magnitude of the challenge. The Kremlin and article 5. Explained the Financial Times That all this climate of extreme anxiety in Europe possibly responds to a Moscow tactic: to demonstrate that the NATO collective defense clause, Article 5it lacks real value. A hesitant response to a provocation could open the door to Russia trying to “break down” small European states without facing the block as a whole. Scenarios such as a land incursion under the pretext of protecting Russian minorities in Baltic countries are part of the recurring fears of military planners. To do this, Moscow has uncertainty that surrounds Washingtonwhose contribution represents about 40 % of the military capacities of the Alliance in Europe. The unknowns Trump. The American factor is decisive. With units of Himars Artillery And tanks already deployed in the Baltic, the military presence is significant, but the key question is what Donald Trump would do in case of open aggression. Distrust is mutual: in Washington some see the Baltic as excessively ideological and aggressive against Moscow, while in Tallin the vote of the United States is remembered with Russia in the UN as An alert signal. The president’s volatility adds an unpredictable element: as well as surprising authorizing Attacks to IranI could react unexpectedly in a crisis in Eastern Europe. Between fear and dependence. The great European powers … Read more

We thought that Sunday’s anxiety in the afternoon was a laziness problem. Actually, it’s about working balance

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Every weekend, millions of people experience a sensation that is increasing as Sunday is coming and the first day of the work week is approaching. According to A study Prepared by LinkedIn, this phenomenon, known as “Sunday anxiety“or” Sunday syndrome “, affects up to 80% of the workers surveyed, being more intense in the employees of generation Z with 94% incidence. In fact, this phenomenon is so studied that they have even managed to start time: the first symptoms tend to appear From 15:58 on Sunday, According to a survey which was carried out in 2020. The usual thing is to attribute this anguish Sunday to laziness or to the desire to stretch leisure time to the maximum at the expense of neglecting labor obligations. However, its origin is a bit deeper and is related to the abrupt step of leisure to duty. Factors behind Sunday anxiety According to published by The countryanticipated anxiety by the arrival of Monday is manifested with varied symptoms: from stomach discomfort and difficulty sleeping to melancholy and fear, depending on each person. According to psychologist Marisol Delgado, a specialist in psychotherapy by the European Federation of Psychologists Associations (EFPA), “Sunday afternoon is one of the few moments in which many professionals can stop reflecting on their life and wander after five or six frantic days.” Sunday’s anguish not only depends on personal emotions, but it is influenced by multiple factors structural and cultural. One of the most prominent is Labor exhaustionthe overload of tasks and the poor management of them throughout the week. In short, the job anxiety It does not have its origin in the laziness of returning to work instead of continuing to enjoy leisure time, but of the anxiety produced by the Labor overload and the lack of free time until next weekend. In other words, of a Bad balance between personal and work life. As Delgado explained, “people who suffer from this disorder are usually those who focus on the negative of things, those who do not know how to manage their free time, those with a clear avoidance strategy In complicated situations or those that have little tolerance to frustration and do not accept that things end, that the weekend ends. “ The feeling of guilt for not having fulfilled all the weekend plans, or for Not having enjoyed free time As expected, it helps to increase the feeling of discomfort and frustration before the work week starts again. The tendency to compare with others Through social networks It adds to anguish, especially when it is perceived that the weekend itself It has been less satisfactory than that of othersincreasing that feeling of discomfort. Strategies for a bad Sunday Although Sunday anxiety may seem difficult to handle, there are effective resources to reduce its impact both at the moment and in the long term. Among the most recommended is the create a relaxing routine For Sunday night and avoid leaving tedious or home tasks for that day. Try to advance them to Friday or Saturday morning to release your agenda for the rest of the weekend. Similarly, minimize Monday’s negative connotations planning an activity that is fun for Monday: a film session or is with a friend. In short, schedule an activity that makes you wishing that Monday arrives To do it. Another strategy consists of Organize and plan the weeksince having clarity about the objectives and tasks facilitates stress management and helps to reduce intrusive thoughts. When the discomfort persists, it is recommended Search for professional supportcommunicate the needs to the work environment to prevent Those first symptoms of lack of balance between working life and leisure time can derive in mental health problems. In Xataka | If you have wondered how much free time you need to be happy, science has an answer Image | Unspash (Hannah Popowski, Annie Spratt)

It is your body complaining about stress, according to an anxiety expert

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Have some healthy sleep habits and doing some physical activity – although it is not very demanding – contribute to reduce stress levels. Yeah No measures are takenstress is chronified and the body begins to adopt its own coping measures that can alter aspects such as sleep, social relationships and even the way of working. According to the therapist Miriam Salinasspecialist in disorders caused by anxiety, go to bed late per night, or fall into obsessions such as work perfectionism, are the neurobiological response with which our brain tries Protect us from stress and the trauma accumulated throughout the day. Understanding this link between what we considered only bad habits and stress is crucial for stop blaming you and start understanding Why do we get so late At night when, in reality, we are sleepy. A moment of peace and security According to The World Health Organization (WHO), stress can be defined as a state of concern or mental tension generated by a difficult situation. All people have a certain degree of stress, since it is a natural response to threats and other stimuli. It is the way in which we react stress that marks the way in which it affects our well -being. Miriam Salinas Explain that “if you go to bed late at night, it is because it is the only time when You feel peace and security“. During the day, anxiety and hypervigilance are the dominant mental states, preventing the body and mind from relaxing. Therefore, night tranquility becomes an emotional refuge, where it is finally possible to lower the guard. This pattern It is not a simple whim or a lack of disciplinebut a sign that the nervous system is trying to find a safe space. The deregulation of the autonomic nervous system (SNA), caused by chronic stress, can alter the natural rhythms of sleep and push people to seek comfort in the solitude of the night, causing what University researchers called sleep procrastination. One way to mitigate this behavior that, in turn, causes greater stress for not sleeping the recommended hours, is Reserve time during the day to find that tranquility and reduce cortisol levels walking or disconnecting the stress source. The impact of stress on our habits Stress is not only behind multiple sleep disorders. In your search, coping strategies for stress, our brain also finds refuge in excessive screens use. Such and as he published The avant -gardesome people spend hours using Social networks on mobile or in front of the computer to avoid face intrusive thoughts or uncomfortable emotions. According to Salinas, “you spend hours on the phone because you prefer that to face your thoughts.” This cognitive evasion It is a form of temporary distraction, but does not solve the discomfort, which is the anxiety caused by chronic stress. Expert anxiety therapist also holds the stress of certain Social isolation behaviorsby perceiving social relations as an insecure environment that the brain associates as the focus of stress. Although from the outside it may seem that They choose to be alonein reality it is a neurobiological adaptation to avoid situations that perceive as threatening or emotionally dangerous. Other behaviors That they can affect your daily productivity, it is the obsession that every thing you do is perfect. Salinas explains that perfectionism It arises as an attempt to control the interior emotional chaos. All these behaviors, Far from being defects, they are adaptations that the brain and body develop to survive stress contexts sustained over time. In Xataka | Half of the employees claims to work under constant stress: they would renounce 21% of their salary to avoid it In Xataka | Lack of motivation is a problem for productivity. The trick to avoid it is simple according to science: start Image | Unspash (Dipqi Ghozali, Sinitta Leunen)

When the desire to finish tasks generates as much anxiety and problems as not doing them

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Procrastination is the art of leaving all the workload To your future selfknowing that in the end it will touch you to do it, but with has a hurry and higher doses of Anxiety and frustration. However, and against all prognosis, there is also its counterpart: Precrasticationor not to bear to leave the tasks for later. Although it does not seem like it, precostination is an obsession that also It has negative effects. What is precostination? The term was coined by the professor in psychology David Rosenbaum in his study ‘Precrastication: Accelerate the achievement of a subopjective at the expense of additional physical effort‘In 2014. Rosenbaum showed with his experiment that people sometimes choose the option that implies more physical effort Just to cross out a task of your list. To get to that conclusion, the participants were asked to choose between two cubes with water that had to take to the end of a hall. One of these cubes was sometimes closer to the beginning of the hall and sometimes a little further. However, the researchers observed that, often, the participants chose the cube that was closer to the exit point to take it to the end, even when choosing the second cube meant loading it for a shorter distance. When asked why they had chosen the first cube, most participants replied: “I wanted to finish the homework as soon as possible“ This behavior marked a tendency to advance the task assigned to any cost, even at the expense of implying greater physical wear in the process. At work, this translates into the need to finish everything as soon as possible, motivated by the idea that speed is equal to efficiency. However, that is to start from a wrong premise since speed is not always efficiency. People with a tendency to precostination may feel satisfied at the end of the work ahead of time, but those hurries to finish the tasks can lead to errors and lack of focus on execution. “It’s like going to the supermarket, filling the basket with a lot of apples and continuing to buy carrying them despite knowing that you will go through the place where they meet when you go to the box,” explained the psychologist Obsessed with crossing homework Precrastication is a problem more common than it may seem. Who suffers its effects is often shown as an example of productivity in a society that values ​​immediacy and we need everything “for yesterday.” This affects the quality of work and it is not valued that, some tasks, require time and reflection. Precostination is not always easy to identify. We are completing tasks, believing that we are being productive. However, finishing things ahead of time, without due dedication, it can generate stress, errors and exhaustion. If you feel you need to balance your way of working, these tips can help you: 1. Plan your tasks If you are aware of your tendency to precostine, try to contain your first instinct to launch yourself to Complete everything immediately. Take a time to analyze and prioritize what tasks do you really need your immediate attention. You can use The ABCDE method to prioritize tasks according to their urgency and importance. 2. Set reasonable times Not all tasks must be executed at the time, so It is important to reflect about its impact on the project or your day. Before acting, ask yourself: “Is it necessary to solve immediately? Is it urgent to answer that email immediately or can you do it later?” Impose waiting periods For non -urgent activities for Force that reflection and give you space to reflect and address things with a clearer and more serene mind. It is very likely that you discover new ways of addressing it in a more creative way. A good strategy to face precrastination is the one proposed by the “Slow Work”, which defends the idea that work at a more leisurely pace It favors creativity, concentration and improves the quality of the final result. 3. Concentrate on one thing at the same time The impetus to finish tasks can make you fall into multitasking. An error that brings only heads to those who put it into practice, exhausting the energies and avoiding that The brain deepens in the tasks between hands. Instead of trying to cover everything at once, focus at the present time and Complete a single task After another. That will help you better value the resolution process of the tasks, instead of obsessing with the rapid results. 4. Live with uncertainty One of the features that leads the precostinators to finish tasks ahead of time It is his uncertainty intolerance of having pending things, in a kind of ‘Zeigarnik effect‘. Be aware that Everything has its rhythms and processes is key to face the need to cross out at all costs the tasks of the list. Practice patience and focus on what you can control. 5. Manage your energy He Mental exhaustion It is one of the greatest dangers of precostination. Knowing that there is an incomplete task is an additional mental burden for those who have a tendency to precostine. To avoid it, be sure to include regular breaks in your dayincluding them as another task in your day. This will allow the brain to recover part of its energy and you can address your tasks in the best cognitive conditions. In Xataka | Procrastination is closer to the mental disorder than laziness: the three causes that cause it and how to avoid them In Xataka | Science has denied the morning mantra of productivity gurus: cold shower is as useless as early morning Image | Unspash (The Drink Luis Villasmil)

Passiflora tea to improve sleep and combat anxiety

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Passiflora is a Medicinal plant Originally from South America and the southern United States, it is family of the Passiflora family, as well as Maracuyá and is recognized for its properties to relieve anxiety, insomnia and pain. It is a variety of exotic flower with curly petals with colors that go between purple and the blue that has been used since ancient times as a home remedy to relieve problems to reconcile sleep. How does the pasture help to relieve anxiety? Passiflora’s flower has natural sedatives.Credit: Shuttersock Some researchers believe that pastry supplements can help treat anxiety, insomnia and certain forms of pain. Passiflora helps increase “The levels of gamma-aminobutiric acid (GABA), a chemical that produces the brain to help regulate mood,” according to Medical News Today. GABA is a neurotransmitter that helps counteract excitement and, therefore, can have a soothing effect. Scientific evidence points out that it helps relieve anxiety symptoms. Among the various studies around the benefits of Passiflora, it stands out A 2016 clinical trial that discovered that passionflora decreased anxiety and improved memory in rodentsso it is estimated that it is due to the effects of the GABA. Passiflora tea Passiflora tea time medicinal properties backed by science. Credit: Shuttersock This tea can be prepared with passionflower or combined with other herbs with soothing effect for better passionflower results such as chamomile or valerian to promote sleep. Ingredients 2 tablespoons of dry passiflora leaves 250 milliliters of water Mode of preparation 1.- Take the water to the fire until it reaches the boiling point 2.- Turn off and add the two tablespoons of dried leaf tea. 3.- Let stand for 10 minutes, strain and ready to drink, preferably before bedtime. Continue reading: (Tagstotranslate) Food

The human error that causes anxiety in dogs, according to experts

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Renowned veterinarian Amir Anwary issued an important warning to dog owners: certain seemingly harmless behaviors could be contributing to the development of separation anxiety in your pets. In a recent video posted on his TikTok account, the specialist explained the most common errors and shared key strategies to prevent this problem. The impact of exaggerated goodbyes and greetings One of the most common mistakes owners make, according to Anwary, is making excessively emotional farewells and greetings. These interactions can confuse dogs and cause stress. Separation anxiety in dogs can be avoided by following specialist advice.Credit: Hanna Taniukevich | Shutterstock “Keep calm when you leave home and when you return. When you leave home, You make it a big scene and when you come home, you make it an even bigger scene”explained the veterinarian in his video. Likewise, Anwary recommended avoid approaching the dog during the ten minutes before leaving the house and upon returning. Although this measure could seem “cruel” to some owners, the expert assured that It is one of the most effective ways to prevent separation anxiety. Strategies to reduce anxiety To help dogs stay relaxed during their owners’ absences, Anwary suggested ensure they get enough physical exercise before being left alone. A long walk can help the animal feel calmer and more tired, which reduces its anxiety level. Besides, keeping pets mentally occupied is essential. Leaving them puzzles with treats can be an effective way to stimulate their minds and provide them with a positive task to focus on while they wait for their owners to return. A gradual adaptation system For cases where dogs must be left alone for long periods, Anwary advised implementing a gradual approach. “When you leave the house, start by leaving for five minutes and watch your response.”he explained. This method allows pets to progressively get used to the idea of ​​being alone, minimizing the emotional impact of prolonged absences. In situations where these strategies are not enough, the veterinarian urged you to go to an animal behavior specialist. These professionals can offer a personalized approach to treating separation anxiety and guide owners in managing their pet’s behavior. The key, according to Anwary, is foster an environment of calm and emotional balance for petshelping them face their owners’ absences without anxiety and ensuring them a healthier and happier life. Keep reading: ° Reasons why you should reconsider getting a dog° Michigan dog owners convicted after fatal attack on father of six° Dog steals the show in the Minor Leagues by working as Bat-Dog (Video)

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