Did you know that Google processes over 8.5 billion searches per day? From its inception in 1998 to now, the term “googling” has become synonymous with looking up information online (seriously, it became its own verb). While there are an infinite number of topics and search queries googled worldwide, we wanted to know what your most googled mental health questions are.

We found out, and we have answers.

1. How should I handle stress?

Great question, users of the internet! Understanding how to handle stress means that you have to know what kind of stress you’re experiencing first. WellPower’s Braulio Rivera, LPC, LAC, had some tips: “Think of stress as the ‘check engine’ light on your car,” he said. “When that light goes on, you know that one or more things need to be investigated. Once you have an idea what kind of stress you’re dealing with, you can get a better sense for the tools you should engage to manage stress.”

There are many kinds of stress, but they all fall into two main categories: things we can control and things we can’t.

“If you’re experiencing stress from something you can’t control or that is out of your reach right now – maybe it’s political, global or even something that’s personal but far away and can’t be addressed at the moment – the best thing we can do is trust ourselves and trust that we’ll live through this moment,” said Rivera. “Telling yourself, ‘I’ll get to it when I can get to it,’ is completely fine, especially if it helps you feel better.”

When it comes to things within our control, the things we can work on right now, try to make a plan for how you can focus, chip away at it and break something big down into smaller pieces that feel easier to tackle.

Sometimes stress can get to a boiling point, though, and that leads us to the next most googled question…

2. How do I stop a panic attack?

Panic attacks are tough, there’s no way around it. For someone who’s never experienced one before, they can even feel like a heart attack. WellPower clinician Lexxus Washington, LSW said, “Once a panic attack starts, they usually only last 10 to 15 minutes, but it can feel like they last forever. You’re not really able to stop a panic attack, but you can limit its intensity by accepting that it’s happening and using tools like deep breathing, grounding and sensory input to bring yourself back to center.”

“The worry gets so big that it carries your mind so far above your body that you can lose a sense of connection to your physical self,” added Rivera. “Do whatever it is you can to get yourself back into your body.” Re-engaging the senses with input like cold water, strong smells or a tight hug from a loved one can help bring us back to our bodies and decrease the impact of the panic attack.

Washington also recommends working to understand yourself and your triggers, so panic attacks happen less frequently or stop all together. Try asking yourself the following questions:

1. What brings up anxiety and panic in me?
2. What kinds of supports can I put around me?
3. What are my needs and how can I communicate them with my loved ones?

“Panic attacks are usually related to fear of some kind, which is also a major symptom of anxiety,” said Washington. “These feelings are speaking to you and letting you know that something needs to be changed or embraced.”

3. How do I cure my depression?

One of the most important things to understand about depression is that it doesn’t have a cure, but it does have a multitude of levels and treatments.

“When we treat someone for depression, the first thing we have to do is understand whether that person is experiencing feelings of depression or a depressive disorder,” said Washington. “Once we know how severe the person’s experience is, we can use different therapies, tools, medications and practices to work towards alleviating those symptoms.”

Understanding the vicious cycle of depression can also help with reducing its impact:

• Monitoring your daily activities and moods can give you insight into what you do when you’re feeling good, versus what you do when you’re feeling low.
• Identifying your goals and values can give you something to work towards and create a sense of accomplishment – something as simple as: “I want to shower three times per week” can feel like a huge breakthrough when depression digs in.
• Build an upward spiral of motivation and energy through hobbies and activities that bring you joy. When you do a little bit of something you know you love, like reading, gardening, taking a walk, painting, etc., you can build up momentum towards fully re-engaging in fulfilling activities. You don’t have to be perfect; every bit of progress counts.
• Think of what potential barriers may be to your progress, then work to problem-solve for how to get through them. For many people, just getting started with mental health services can be the biggest challenge. WellPower has a multitude of resources to help.
• Try to reduce avoidance. This can be harder than it seems, because depression can tell our brains that all the things we know are good for us will be too hard or painful to engage in. Getting started is often the most difficult step, and it’s one of the most important.
• Remember that change doesn’t happen overnight, and often requires a team of people who care and support us. Family, friends and care providers can all be great resources to build you up and help you out.
• Practice, practice, practice! Every time we motivate ourselves to change a negative thought pattern, to take little steps towards our hobbies and goals or to reach out to a loved one when we need support, we make gradual change for the better.

4. How do I focus with ADHD?

Unlike an emotional diagnosis, like depression or anxiety, ADHD is a neurological disorder – it has to do with how your brain operates.

“One of the most important things to understand about ADHD is that the brain craves dopamine – a type of hormone that impacts your emotions, behavior and movement,” said Rivera. “Dopamine is released in the brain when you do something you enjoy, which leads a lot of people with ADHD to focus on activities that bring them happiness and avoid activities that don’t.”

When you learn what activities make you happy, you can almost trick yourself into doing the things that take a lot more effort. Try giving yourself a reward system for accomplishing tasks that are difficult or boring, setting timers for things that feel like they’ll take forever and building in times for productivity and breaks. That way, you’ll always have something to reward yourself with.

Washington also added, “Imagining the outcome of your success can be an amazing way to get in the headspace to focus on a task. When you imagine yourself basking in a successful outcome, buckling down to do the hard thing can become a little easier.”

5. What are some breathing exercises for kids?

According to Rivera, who works with children every day, telling a kid to “just breathe” has about the same impact as telling an angry adult to “just calm down.” It doesn’t go over well.

Both Rivera and Washington recommend using visualization, gamification and co-regulation practices to help kids embrace deep breathing (and feel like it was their idea). Here are a few options to consider:

1. Visualization. Imagine that you are the ocean and making the sound of waves. Breathe in deeply through your nose, then slowly out through your mouth to create the sound of the waves on the beach. Model this method for the children in your life during times of calm, and help them practice so they understand how to do it themselves. In times of distress, saying, “Why don’t we do our ocean breathing?” can help kids regulate.

2. Gamification. Make a game out of breathing, such as a “Smell Scavenger Hunt” with completely ridiculous scents. This method can help when kids are beginning to escalate and can divert their attention before a full-blown meltdown happens. Try saying something like, “Do you smell toasted marshmallows? And skunks? At the same time? I thought I smelled it over there! Can you find the smells?”

3. Co-regulation. When our little ones are still learning how to regulate their emotions, they look to their caregivers for support. We can use our own bodies and breathing to help kids slow down their own responses. If you notice your child breathing rapidly, audibly breathe at their rate to begin with. Then slowly begin to lower the rate of your own breathing, keeping the breaths audible for your child to hear.

Need more support? WellPower has you covered.

We know that one article won’t have all the answers, so to learn more, get additional support or just ask some questions, we invite you to call our access line at (303) 504-7900 or visit our Mental Health Services webpage.