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Zoloft (sertraline hydrochloride) is a prescription medication typically used to treat depression. However, the U.S. Food and Drug Administration (FDA) has also approved this drug for the treatment of social anxiety disorder, a mental health condition marked by an irrational fear of being watched or judged, or of embarrassing or humiliating oneself.

It’s important for individuals who have been prescribed Zoloft for anxiety to understand how to use this drug safely and to be aware of its potential side effects. We also share some precautions to know before taking this drug, along with warnings and potential interactions.

How Zoloft Works for Anxiety

Zoloft is a selective serotonin reuptake inhibitor (SSRI). SSRIs work by slowing the reabsorption of the neurotransmitter serotonin, a chemical that helps regulate mood and control anxiety.

Clinicians also use SSRIs to treat other mental health conditions. These include major depressive disorder, obsessive-compulsive disorder, premenstrual dysphoric disorder, panic disorder, and post-traumatic stress disorder.

Precautions When Taking Zoloft for Anxiety

Individuals should use Zoloft with caution if they:

• Are allergic to sertraline, the active ingredient in Zoloft
• Are being treated with medication for alcohol use disorder
• Are breastfeeding, pregnant (especially in the third trimester), or planning to become pregnant
• Have bipolar disorder or a family history of bipolar disorder
• Have impaired liver or kidney function, heart disease, diabetes, or a history of seizures

The FDA has not approved Zoloft for the treatment of social anxiety disorder in people under 18 years of age. Evidence suggests an increased risk of suicidal thoughts and behaviors in children and adolescents taking Zoloft.

Zoloft Dosage for Anxiety

Zoloft is available in 25, 50, and 100 mg tablets and a 20 mg/ml oral solution. People taking this drug should check their prescription and consult their healthcare provider to make sure they’re taking the correct dose.

For people with social anxiety disorder, a typical dosage of Zoloft starts at 25 mg, with an increase to 50 mg after one week. Weekly increases up to a maximum dose of 200 mg are permitted for patients who do not respond to lower doses.

Modifications

Certain populations may require an adjusted dosage when taking Zoloft for anxiety, and/or close monitoring by their healthcare provider.

• People who are pregnant or nursing must discuss the risks and benefits of taking Zoloft because it may pose a risk to the fetus during the third trimester as well as to a newborn while breastfeeding.
• Older patients should begin with lower dosages so prescribers can monitor for adverse reactions before increasing dosages if needed.

How to Take and Store

Generally, Zoloft is taken once daily, with or without food, within the following guidelines.

• Swallow the tablets whole, not chewed or crushed.
• If taking the liquid form, combine the prescribed amount of medication with one-half cup of liquid (water, ginger ale, lemon-lime soda, lemonade, or orange juice). Prepare each dose immediately before taking it, not in advance.
• If a daily dose is forgotten, take it once remembered. However, if it is close to the time of the next dose, skip the missed dose and take it at the regular time. Never take two doses of Zoloft at the same time.
• When traveling, store Zoloft in a carry-on bag in case checked luggage gets lost.
• It’s important for people to continue taking Zoloft as long as a care provider instructs, even if they start to feel better. Abruptly stopping Zoloft can lead to sertraline withdrawal symptoms such as nausea, tremors, lightheadedness, muscle pains, weakness, insomnia, and anxiety.

Zoloft Side Effects

Side effects of Zoloft can range from mild to more serious. Side effects should ease and disappear as the body grows accustomed to the medication. If they don’t, contact a healthcare professional for advice. Don’t stop taking Zoloft unless a care provider says to.

Common Side Effects

The most common side effects of Zoloft include:

• Diarrhea
• Dry mouth
• Fatigue
• Headache
• Increased sweating
• Nausea
• Nervousness
• Restlessness
• Sleep disturbances

Severe Side Effects

When first starting Zoloft or after changing the dosage, report any of the following side effects to a healthcare provider immediately:

• Allergic reaction symptoms such as hives, rash, difficulty swallowing or breathing, severe dizziness, and swelling of the face, mouth, throat, or tongue
• Changes in urine or stools (dark or increased urine, black stools)
• Nervousness
• Persistent vomiting or nausea
• Seizures
• Severe abdominal pain
• Suicidal thoughts and behaviors
• Tremors
• Yellowing of the eyes or skin
• Symptoms of serotonin syndrome, including agitation, confusion, sweating, hallucinations, abnormal reflexes, muscle spasms, and rapid heartbeat

Warnings and Interactions for Zoloft

Take Zoloft as directed by a healthcare provider. To ensure Zoloft is safe to take, it’s important for patients to disclose their mental health and family history; all current or past prescription and over-the-counter medications; and any other substances that they are taking or plan to take.

Warnings and interactions when taking Zoloft include:

• Zoloft is not approved for treating anxiety in pediatric patients.
• Don’t take this drug in combination with, or within weeks of taking, monoamine oxidase inhibitors (MAOIs), pimozide, and disulfiram (in the case of liquid Zoloft).
• Don’t take Zoloft with supplements such as St. John’s Wort, 5-HTP, or SAMe due to the risk of serotonin syndrome.
• Don’t take it with aspirin, anticoagulants, or nonsteroidal anti-inflammatory drugs, which may increase the risk of bleeding.
• Consumption of illegal drugs and alcohol is not advised while taking Zoloft.
• Avoid grapefruit and grapefruit juice as they can interfere with how the body metabolizes this medication.
• Zoloft may cause drowsiness and reduced alertness. Don’t drive, operate dangerous machinery, or participate in hazardous activities unless sure that Zoloft does not cause these effects. This can be avoided by working out the best time of day to take Zoloft.
• Be mindful of any unusual changes in behavior or mood six to eight weeks after beginning Zoloft. If symptoms worsen, contact a physician immediately.

The information provided does not include every possible outcome of taking Zoloft. Always follow a care provider’s guidelines, and consult them or a pharmacist right away with any questions or concerns.

Pornography is visual or printed material containing explicit displays of naked body parts conducting erotic actions such as sexual gestures or intercourse.

Depression is a common and serious medical illness that negatively affects your mental state, and in most cases, brings your mood to a complete low, making you feel sad and hopeless.

While pornography and depression may not seem related, research suggests the two subjects may share more in common than you think.

In fact, a recent study indicates a significant relationship between mental health and pornography use, which included behaviors reflecting behavioral addictions, highlighting the potential contribution of internet pornography to negative mental health amongst several university students.

What Causes the Connection?

“Individuals do not turn to porn because they are depressed,” says Eddie Capparucci, PhD, LPC, CSAS of Abundant Life Counseling. “They turn to porn to escape the negative emotions that come from being depressed.” He adds that perhaps many individuals who wind up addicted to pornography have been dealing with a low-grade depression most of their lives.

A lack of learned practices to deal with pain and discomfort is something that Capparucci believes is a major issue for people that struggle with porn addiction. Porn, in a sense, is a means of escaping their distress.

Porn’s Impact on Depression

Although there is little research that indicates pornography directly triggers depression, there are several potential links that have been discussed in the literature. First, there is a causal link between the body’s chemistry and a malfunctioning reward system that occurs with any addiction or compulsive behavior. There are also indirect influences on depression caused by feelings such as guilt and shame, as well as relationship problems and loneliness that can arise from viewing sexual content or porn addiction.

Is porn, however, a good escape when depressed? According to Gabrielle Usatynski, LPC, at Power Couples Education, yes and no:

“Low serotonin levels are one of the key chemical imbalances linked to depression,” she says. She adds that having an orgasm can trigger the release of serotonin, “making you feel peaceful and relaxed. Orgasm also gives you a surge of dopamine, another key neurotransmitter that is in short supply with depression.”

“People get addicted to porn, but they also then develop a tolerance for it, just like they do for drugs, which leads to a consequent reduction in pleasure every time they use it,” Usatynski explains. “In other words, you need more and more dopamine, more and more stimulation, in order to produce that pleasurable result. This is why over time, watching porn can make your depression worse.”

Another reason pornography can lead to depression is related to the shame and guilt that some feel about this particular activity. This is often rooted in spiritual beliefs, especially with religions that view porn as a sin or a moral failure.

Perhaps it is your partner who finds your porn-viewing activity distressing, and it is causing strain in your relationship. Your partner may feel more self-conscious and worry they are not enough for you, This can sometimes impact the degree of intimacy and satisfaction between couples, and can even destroy relationships.

What Are The Signs It Is Too Far and Too Much?

Here are Capparucci’s defining actions that will help a person recognize when porn has negatively impacted their lives:

• They rather isolate and watch porn instead of socializing.
• They become dissatisfied with their partner’s appearance.
• They are preoccupied with sexual thoughts throughout the day, and they cannot wait to see what new visuals have been updated on their favorite porn site.
• They see sex as nothing more than a physical act that involves no emotional intimacy.
• They take more risks and may start searching for porn at work or when their partner may be able to catch them.
• They find themselves objectifying people more.
• They start desiring to seek out different sexual activities or may escalate to acting out what they see in porn with people.

Getting Help

Soumya Choudhary, clinical neuropsychologist and head of research at Behavidence, believes acknowledging that there is a problem is always the first step—and then finding a therapist to suit this specific issue.

Using apps that track your digital behavior can also be a good way to take control of your porn addiction and self-manage your mental health:

• Track when depression levels or impulse levels are high and then implement healthy interventions like exercise, calling a friend, therapy, joining a support group, meditating, etc., to prevent negative outcomes like binge-watching porn to feel better.
• Be alert to the possibility of undiagnosed depression or ADHD, and get evaluated to prevent the negative consequences of not being treated,  
• Measure if the steps you are taking to reduce porn addiction are actually working by tracking your daily habits (or Mental Health Similarity Scores in the Behavidence app) and seeing the improvement daily and over time.

What Does Treatment Look Like?

Choudhary indicates that the treatment for porn addiction and depression or any other mental illness will always be customized, i.e., it will be client-centered and based on the symptoms and preferences of the client. Here are some available options:

• Individual therapy: It is recommended because becoming aware of triggers and finding healthier ways of managing them can prove very useful. Cognitive behavioral therapy (CBT) and other therapeutic approaches are often readily available. 
• Group therapy: Clients can meet with people struggling with similar issues and learn coping mechanisms that’ll help them overcome the day-to-day challenges of porn addiction. Such groups are often readily available but may become a more challenging effort on the clients’ part if they may have social anxiety or are struggling with severe depression.
• Medication along with therapy: If there is an underlying mental health condition such as depression or an anxiety disorder present, medication may be a component of treatment alongside the psychotherapeutic and behavioral interventions.
• Inpatient Treatment: Someone with severe symptoms of a porn addiction may benefit from a period of inpatient or residential treatment where they live at the care center. This option allows people to remove stressors from the outside world to focus on rehabilitation exclusively. Programs like these normally last between 28 and 90 days, with some longer treatments available.

You may also consider spiritual counseling with your pastor if your concerns are religious in nature.

It’s a common question that people ask when they hear about someone who has attempted or died by suicide. “Why would they do that? They seemed to be doing so well.” The truth is, we don’t always know why.

However, there is often a period of time between the initial crisis and the act of suicide itself. During this time, the individual may appear to be feeling better. At first glance, it may not make sense. Why would someone who is feeling better attempt suicide? However, for people struggling with depression or other mental health disorders, this is a very real phenomenon.

It’s a common misconception that suicide is motivated solely by negative feelings. In reality, many people who attempt suicide do so when they appear to be feeling relief from pain, not when they’re feeling pain itself. So why do people attempt suicide even when they seem to feel better? Let’s take a look.

They may not actually be feeling better

Just because someone appears to be doing well on the outside doesn’t mean they’re feeling better inside. Often, people who are considering suicide will put on a brave face in order to hide their true feelings from the world. Even though they may have found a way to hide their pain, they may still feel the same on the inside.

For some people, the thought of living with that pain for the rest of their lives is too much to bear, and they see suicide as the only way out. So, even if someone seems to be doing better, it’s important to check in with them and ensure they’re OK. 

They may believe that their problems are insurmountable

According to the National Institute of Mental Health, 4.9% of people aged 18 and older experienced suicidal thoughts in 2020. The rates increase if someone is of two or more races which may reflect dealing with more social turmoil than others. People who experience suicidal ideation often feel hopeless and helpless as a result of believing that nothing will get better.

Their attempt may actually be a cry for help

The answer may lie in what’s known as the “suicide gesture.” A suicide gesture is an act that is intended to get attention but not necessarily cause death. It’s a way of crying out for help.

Sometimes, people who make suicide gestures are actually hoping to be stopped. They may not be ready to die, but they feel like they can’t go on living and don’t know what else to do to find relief. At times, they may not have been taken seriously when they talked about how they felt or asked for help.

If you’re feeling like this, it’s important to seek help directly. Talking to a therapist or counselor can be a great way to get the help you need without resorting to desperate measures. 

They may be afraid of what might happen if they don’t make an attempt

They may be afraid of what other people will think or say if they don’t go through with it, or they may be afraid that they’ll never have the courage to try again. Sometimes, people see attempting suicide as a way of showing others how serious they are about dying. 

They may have unresolved trauma or dangling loose ends in their life

Some people experience deep shame and guilt over past traumatic experiences, and it seems they can’t escape their wounds or find adequate solutions. Even if they’re no longer in pain, they may still feel like they have no purpose or direction in life.

In a national U.S. survey conducted in 2021 and published in JAMA Psychiatry, it was shown that lower educational attainment and a recent financial crisis were risk factors for suicide attempts. For some people, suicide may seem like the only way to escape their current situation. 

They may have an undiagnosed mental illness

Mental illness can cause mood swings and periods of highs and lows. Just because someone appears to be doing well doesn’t mean that they’re not struggling with mental health issues. A diagnosis of depression, posttraumatic stress disorder, and borderline personality disorder, in particular, has been shown to be a risk factor for suicide attempts in both men and women.

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They may feel like others will be better off without them

Even though things may have seemed better for a while, they feel like there’s no point in trying anymore because nothing will ever change. They may believe they are a burden to those around them and that everyone would be better off without them. They believe their death is the only way to end their own, as well as their family and friend’s pain and suffering. 

They may not have a support system in place to help them through difficult times

When people are feeling suicidal, they often feel like they’re all alone in the world and that no one cares about them. This can be especially true for those who have previously attempted suicide. If you don’t have anyone to turn to when you’re feeling down, it’s important to reach out to a suicide hotline or other helpful resources.

They may have been holding it together for others. 

In addition, they may finally have the strength to attempt suicide after years of holding it together for the sake of others.

They have already decided that they will commit suicide

Someone may have already decided to carry through with suicide but want to make sure they leave things in order before they do. They seem OK because they know relief is coming.

The average American lives to about 78. But in certain regions around the world, people often live well into their 90s and beyond while staying vibrant and active. And interestingly, they get there without relying on supplements, cold plunges, cryotherapy, peptides, or any other bells and whistles we’re sold on in the name of longevity. 

So, what are the secrets of these special regions—dubbed “Blue Zones”—where residents not only live longer but are also healthier and happier?

What Are Blue Zones?

The term “Blue Zone” was coined by demographer Dr. Michel Poulain in 2000 while researching the exceptionally high concentration of centenarians in Sardinia, Italy.

A few years later, in 2005, explorer and author Dan Buettner, working with demographers and epidemiologists, identified additional Blue Zones where people were more likely to live for 100 years or more.

While the concept has gained widespread recognition over the years, some researchers have questioned the validity of the data and the methods used to identify these zones.  

That said, these regions still offer us valuable insight into the kind of lifestyles that support healthy aging and longevity. “In Blue Zones, longevity comes from simple, consistent lifestyle and cultural habits that are naturally woven into daily life,” says Dr. Asare Christian, a board-certified physician specializing in cellular health and longevity. For example:

De-stress Through Rituals

Grounding rituals that promote stress relief and intentional living, like prayer, meditation, and ancestor veneration, are common practices among Blue Zone communities. 

“Prayer is a powerful self-regulation tool. Whether religious or spiritual, it gives the nervous system a moment to pause and reset,” says Dr. Cynthia Edwards-Hawver, a licensed clinical psychologist based in Pennsylvania. “It also fosters a sense of hope, belonging, and connection to something bigger than ourselves—an anchor that can lower anxiety and increase emotional resilience,” she adds. 

Similarly, meditation reduces cortisol, increases gray matter in areas of our brain related to emotional regulation, and helps us become more aware of our thought patterns, says Dr. Edwards-Hawver. This matters because managing stress plays a key role in protecting the mind and body and slowing aging.

When stress levels stay high for too long, the body produces more cortisol, a stress hormone. “Over time, this can wear down the protective caps on our DNA, which may speed up cellular aging and increase the risk for disease,” says Dr. Kimberly Horn, research psychologist and professor at Virginia Tech, Blacksburg.

Moreover, chronic stress shrinks the hippocampus, which is critical for memory and learning, adds Dr. Edwards-Hawver.

Have a Sense of Purpose (“Ikigai”)

People in Blue Zones also have a strong sense of purpose. For example, Okinawans practice Ikigai, a Japanese concept that encourages people to find ‘a reason for being.’

Similarly, Nicoyans live by Plan de Vida, or ‘soul’s purpose,’ which fosters mindful living aligned with one’s values. 

“Knowing your purpose provides direction and meaning, especially during difficult times,” says Alyssa Petersel, LCSW. “It also boosts self-esteem, reduces feelings of hopelessness, and keeps us motivated and engaged,” she adds. 

Having a clear sense of purpose may also affect how long we live. “Longevity is directly connected to our ability to function, and without purpose, that function begins to decline,” notes Dr. Christian.

Prioritize Social Connections

Blue Zone communities thrive on meaningful social connections. Sardinians, for instance, have close-knit communities and a family-centric lifestyle.

“We value our social structures,” says Claudia Tavani, a former human rights lawyer-turned-travel blogger born and raised in Sardinia. 

“My mom is from a small town, and there were some centenarians there. Whenever we visited my grandfather, we’d stop by some of them, too. They had stories for us, they had treats—a cookie, a chocolate, a coin. We affectionately called them ‘tzia’ or ‘tziu’ (aunt and uncle in Sardinia) as if they were our relatives,” recalls Tavani.

Meanwhile, Okinawans have a tradition of forming Moais—lifelong circles of friends who share values, purpose, and interests. 

“Supportive relationships don’t eliminate stress but help us metabolize it. Being able to talk things through, laugh, or just sit with someone who understands brings the nervous system back into balance,” says Dr. Horn. 

As a result, “people with strong, supportive relationships live longer, experience fewer chronic illnesses, and are more resilient when health challenges arise,” Dr. Horn adds. 

Eat a Diet High in Plants

The Blue Zone diets mirror the Mediterranean eating pattern which limits intake of added salt and sugar and is high in plant foods, fish, and healthy fats like olive oil, says Shelley Balls, RDN, LDN. 

A balanced diet rich in omega-3s, fiber, and probiotics supports mood regulation and cognitive function, says Claudia Giolitti-Wright, LMFT, an NYC-based therapist. On the flip side, “a diet high in sugar and processed foods can worsen mood swings, brain fog, and symptoms of anxiety and depression,” she adds. 

People living in Blue Zones are mindful of not only what they eat but also how much they eat. For instance, Okinawans follow Hara Hachi Bu, aka ‘the 80% rule.’ This means they stop eating when they feel 80% full rather than 100% full to avoid overeating and its associated health risks, Balls explains. 

Mindful eating invites us to slow down and actually listen to our bodies. “This builds interoceptive awareness, which is a key part of emotional regulation,” says Giolitti-Wright.

Move Naturally Every Day

Blue Zone communities prioritize mindful movement over structured workouts. Think regular, low-impact activities like walking, gardening, cooking, and cycling. 

“Each morning, I greet the sun, ground myself in our beautiful jungle garden, and prepare breakfast with freshly harvested organic fruits and vegetables,” shares Yuko Adachi, a Japanese visual artist who moved from Switzerland to Costa Rica with her family to live in a Blue Zone.  

“Regular movement keeps our bodies strong, our moods more balanced, and our minds sharp. It also reduces inflammation, keeps the heart healthy, and supports the parts of the brain that help with memory and learning,” notes Dr. Horn.

Small Habits, Big Impact

We don’t need to overhaul our entire lives to benefit from Blue Zone wisdom. It’s more about making small, intentional shifts. Here are four expert-backed ways to get started:

• Stay connected: Call a friend, share a meal with your family, join a club, or sign up for volunteering. “Even brief, 10-minute micro-connections can lift your mood,” says Dr. Horn. 
• Know your “why”: It could be caring for loved ones, creative work, spiritual growth, or being of service to others. Ask yourself: “What gives me energy?” “Who makes me feel most like myself?” “Your purpose often lives in those answers,” says Gioliiti-Wright.
• Practice staying still: Build moments of stillness into your day with prayer, meditation, breathwork, journaling, nature walks, or tech-free breaks, suggests Petersel. 
• Move more: Walk while taking calls, stretch in between tasks, and take the stairs when you can. “The key is to build regular movement into the rhythm of your day rather than relying on intense workouts,” says Dr. Christian. 

While small children typically take naps nearly every day, the decades that follow involve less frequent and shorter naps, if any at all, until they begin to peak again after the age of 55. However, many people experience a natural increase in drowsiness in the afternoon, about 8 hours after waking. Research shows that you can feel refreshed and alert with a little nap built into your day.

A mid-day snooze or a ‘power nap’ has been linked with a multitude of benefits including reduced feelings of stress, improved focus and memory, and better health. Here’s what you need to know about the benefits of napping, how long a nap should be, and how a power nap can help you!

How Much Sleep Do You Need?

Most experts agree that the average adult body needs 7-9 hours of sleep per day, depending on personal and genetic factors. However, more than one-third of Americans sleep less than 7 hours per night.

The Effects of Missed Sleep

Whether it is a snoring sleep partner, a crying baby, a late night of studying, or binge-watching your favorite show, sleep deprivation occurs when you sleep less than 6 hours. Sleep deprivation is also cumulative; if you lose sleep one day, you will likely feel it the next day, but if you are not getting enough sleep several days in a row, you build up a ‘sleep debt.’ This sleep debt can impair cognitive functioning, work performance, mood, and overall health.

Cognitive Functioning

Major human errors have occurred due to sleep deprivation including nuclear reactor meltdowns, grounding of large ships, and plane crashes. Some research shows that 6 hours of sleep or less increases your risk of a car accident by 33% and sleeping less than 5 hours increases your risk by 47%. Further, missing sleep for a period of 24 hours is equivalent to having a blood alcohol level of 0.1% which is past the legal limit.

These accidents and injuries occur because sleep deprivation can have immediate and long-term effects on cognitive functioning, including:

• Information processing
• Reaction time
• Judgment
• Short-term and long-term memory
• Vigilance

Mood

Fatigued people may also experience more feelings of stress, irritability, and anger. It can take a toll on our motivation and can lead to other mental health problems like burnout, depression, anxiety, aggression, and substance abuse.

Health

People who haven’t slept enough tend to have more headaches, diminished immune functioning, and increased food cravings leading to weight gain. Over time, research shows that the physiological effects of sleep debt can lead to more serious health problems like high blood pressure, obesity, diabetes, cardiovascular disease, and kidney disease.

The Benefits of Napping

The body seems to be designed for napping, as most people’s bodies naturally become more tired in the afternoon, about 8 hours after we wake up. That urge to snooze in the afternoon is called sleep drive. This is due to the buildup of a chemical in the brain known as adenosine. Interestingly, caffeine blocks adenosine receptors in the brain, which allows our brain to stay awake and alert after a cup of coffee.

How Long Should I Sleep?

Understanding the perfect length of a nap requires a bit of knowledge about the sleep cycle. As you sleep, you pass through different stages of sleep, known collectively as a sleep cycle. These stages involve three stages going from light sleep into deep sleep (which is believed to be the stage in which the body repairs itself). There is also rapid-eye-movement sleep, or REM sleep (during which most dreaming takes place).

It takes approximately 90 minutes to proceed through one cycle of sleep, typically ending in REM sleep, and maybe a brief awakening, before you start the cycle again. You should do this five to six times per night for an average of 7 to 9 hours of sleep.

Perhaps you didn’t get enough sleep last night, or your sleep was interrupted affecting the quality of your deep restorative sleep. And maybe this happens night after night. If you are not getting enough quality or quantity of sleep, you are probably paying for it. Research shows that naps can help pay off your sleep debt and leave you feeling refreshed and alert to get you through the rest of your day.

The question is: How long should you nap for the most benefit? Research at NASA showed when pilots slept for 26 minutes, alertness improved by 54%, and job performance improved by 34% compared to pilots who didn’t nap. They also found that power naps eliminated microsleeps, which is the tendency to nod off (while flying!). Ultimately, NASA recommends a 10-20-minute nap to avoid falling into deep sleep.

Nap with caution. Naps longer than 30 minutes run the risk of getting you into deeper stages of sleep, from which it’s more difficult to awaken and you may feel groggy when this stage is interrupted (this is known as sleep inertia). Long naps can also make it more difficult to fall asleep at night or reduce the quality of your night sleep, especially if your sleep deficit is relatively small. Not getting the right balance of sleep can lead to insomnia and other sleep disorders.

The 20-minute power nap is highly encouraged for anyone who can do it, and it will not disrupt your sleep at night. On the other hand, research has shown that a 60-to 90-minute nap has even more restorative effects than a power nap, because of the numerous benefits of deep sleep. The key to taking a longer nap is to get a sense of how long your sleep cycles are and try to awaken at the end of a complete sleep cycle, preferably right after a pleasant dream.

Every individual is different and there are pros and cons to each length of sleep. You may want to let your schedule and your body decide: if you only have 15 minutes to spare, take them! But if you could work in a 60-90-minute nap, you may do well to complete a whole sleep cycle. If you wake up feeling disoriented and groggy, you might need to hit the snooze button to make sure you complete that sleep cycle.

If you only have 5 minutes to spare, just close your eyes; even a brief rest has the benefit of reducing stress and helping you relax a little, which can give you more energy to complete the tasks of your day.

Tips For a More Effective Nap

If you want to obtain more sleep and the health benefits that go with getting enough sleep, here are some tips for more effective napping and sleep at night:

• Avoid caffeine after 3 p.m. It’s a stimulant that can disrupt your sleep and stay in your system longer than you think; its half-life is four to six hours!
• If you don’t want to nap for a long time, set an alarm.
• If you don’t have time for a power nap or don’t feel comfortable napping during the day, try meditation; it gives your body a rest and produces slower brain waves similar to light sleep.

A post-traumatic stress disorder (PTSD) trigger can include any sound, sight, smell, thought, or another reminder of a traumatic event. Such triggers are sometimes apparent, but they can also be subtle and more challenging to identify.

PTSD triggers may be all around you. Even though it may sometimes feel like PTSD symptoms come out of the blue, PTSD symptoms rarely spontaneously occur.

Instead, whether you are aware of it or not, PTSD symptoms are often triggered or cued by something in our internal (anything that happens within your body such as thoughts or feelings) or external (anything that happens outside your body, such as a stressful situation) environment.

Certain thoughts, feelings, or situations can bring up uncomfortable PTSD symptoms, such as memories of a traumatic event or feeling on edge and anxious. One way of coping with these symptoms is by increasing your awareness of these triggers.

Types of PTSD Triggers

Triggers can fall into two categories: internal triggers and external triggers.

• Internal triggers are things that you feel or experience inside your body. Internal triggers include thoughts or memories, emotions, and bodily sensations (for example, your heart racing).
• External triggers are situations, people, or places you might encounter throughout your day (or things that happen outside your body). Listed below are some common internal and external triggers.

Internal Triggers

• Anger
• Anxiety
• Feeling abandoned
• Feeling lonely
• Feeling out of control
• Feeling vulnerable
• Frustration
• Memories
• Muscle tension
• Pain
• Racing heartbeat
• Sadness

External Triggers

• An anniversary
• An argument
• Certain smells
• End of a relationship
• Holidays
• Reading a news article that reminds you of your traumatic event
• Seeing someone who reminds you of a person connected to your traumatic event
• A specific place
• Watching a movie or television show that reminds you of your traumatic event
• Witnessing a car accident

Identifying Your Triggers

Some triggers are fairly obvious and easy to identify. For example, a news report covering a trauma similar to what you experienced might trigger symptoms of PTSD. However, other cues are more subtle reminders that you might not even notice until after you’ve had a negative reaction.

To identify your PTSD triggers, think of when your PTSD symptoms usually come up. Ask yourself the following questions to identify your triggers:

• What types of situations are you in?
• What is happening around you?
• What kind of emotions are you feeling? What thoughts are you experiencing?
• What does your body feel like?

Get out a sheet of paper and write down as many internal and external triggers as possible. Keeping track of your experiences and what was happening before you began to experience symptoms can help you better understand your triggers.

Coping With Triggers

Avoiding your triggers is the most effective way to avoid having PTSD symptoms. However, this is almost impossible to do. Why? You cannot avoid your thoughts, emotions, and bodily sensations. Many of these are out of our control.

With external triggers, there are some steps you can take to manage our environment (for example, not going to certain places that you know will trigger a reaction), but you cannot control everything that happens to you. For example, you might inadvertently come into contact with a news story or conversation that reminds you of your traumatic event.

Because you often cannot avoid triggers, it is important to learn ways of coping with triggers. Effective, healthy coping strategies for lessening the impact of triggers include:

Self-Help Strategies

Several self-care and relaxation techniques can help cope with anxiety, stress, and PTSD triggers. Some that you might find helpful include:

• Deep breathing can help calm your body’s stress response when you encounter a triggering situation
• Expressive writing can help you process the feelings, thoughts, emotions, and memories that contribute to PTSD symptoms
• Grounding techniques can keep you focused on the present moment instead of on your triggers
• Mindfulness involves learning how to become more self-aware and focused on the present rather than worrying about the past or future
• Relaxation techniques can help soothe your mind and body when you start to feel stressed or anxious
• Self-soothing can be a way of comforting yourself when you are feeling overwhelmed
• Social support can provide encouragement and strength as you deal with stressful memories

Psychotherapy

A variety of psychotherapy approaches can help deal with PTSD triggers. Techniques that can be effective include:

• Cognitive-behavioral therapy (CBT): This approach helps people identify and change negative thoughts contributing to distressing emotions and behaviors. 
• Exposure therapy: This is a form of CBT that involves gradual, progressive exposure to a triggering stimulus. This is often paired with relaxation strategies. Over time, the fear response begins to fade.
• Eye movement desensitization and reprocessing (EMDR): This technique involves using bilateral eye movements to help people process and cope with difficult memories, emotions, and thoughts. By learning to process these experiences, people may better cope with PTSD triggers.
• Cognitive processing therapy: This is another form of CBT that helps people process traumatic events and develop new coping strategies.

Medication

Some medications may be prescribed to help people manage some of the symptoms people experience. Selective serotonin reuptake inhibitors (SSRIs), often used to treat depression and anxiety, are sometimes used to help relieve symptoms of PTSD. SSRIs that are commonly prescribed include:

Effexor (venlafaxine), a serotonin-norepinephrine reuptake inhibitor (SNRI), is sometimes prescribed to treat PTSD.

Have a Safety Plan in Place

Although it is important to increase your awareness of your triggers, doing so can cause some distress. Some people might become triggered by trying to identify their triggers. Therefore, before you take steps to identify your triggers, ensure you have a safety plan in place in case you experience some distress.

If you need extra support, reach out to a mental health professional. A therapist can help you identify and cope with your PTSD triggers in a safe and supportive setting.