Do Weighted Blankets Help Lower Anxiety?

In one word, yes.  Research demonstrates that weighted blankets do appear to reduce anxiety.*

Perhaps you have seen or heard about weighted blankets, and are curious if such a blanket might help calm your anxious feelings of free-falling through space since Covid-19 turned this world upside down.

Weighted blankets are basically two thin, separate blankets sewn together, filled with batting and heavy beads.  The weight of the blanket is surprisingly comforting, as long as you select the correct weight.  I recommend choosing a blanket that weighs approximately 10% of your body weight, or as close to 10% as you can get.  You don't want to get one that's too heavy for your body size as it could feel uncomfortably heavy and restricting.  And too light of a blanket might not help reduce anxious feelings.  It could still keep you warm though.

I recently tried using a plush weighted blanket.  While it was soft and warm, the weight was definitely a bit too heavy for me; it was three pounds too much.  It made it difficult for me to to relax while sitting on the sofa because the blanket was too heavy.   But when one of my grown sons tried it out, he loved it so much that he didn't take it off his shoulders the entire time we were visiting.  The weight was just perfect for him.  So it's important to find a blanket that is a good fit for you, in terms of weight.

Some weighted blankets are machine washable.  That's the kind I recommend, because seriously, who needs to make an extra trip to the dry cleaners during a global pandemic?

While you don't need to have anxiety or a prescription in order to purchase a weighted blanket, it's still a good idea to talk to your health care provider (therapist, counselor, doctor, nurse practitioner, etc.) and ask them if using a weighted blanket might enhance your well-being.  

Be warm and merry!

Teresa

Teresa Heald LCSW

* Becklund AL, Rapp-McCall L, Nudo J. Using weighted blankets in an inpatient mental health hospital to decrease anxiety. J Integr Med. 2020; Epub ahead of print.  Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S209549642030131X on 11/30/2020.

* Vinson J, Powers J, Mosesso K. Weighted Blankets: Anxiety Reduction in Adult Patients Receiving Chemotherapy. Clinical Journal of Oncology Nursing. 2020 Aug;24(4):360-368. DOI: 10.1188/20.cjon.360-368.

* Burch, E., Hartog, K.D., Godfredsen, M., Jansen, M., The Use of Weighted Blankets in Patients With Anxiety. Northwestern College Dept. of Nursing.  April 2019.  Retrieved from https://nwcommons.nwciowa.edu/cgi/viewcontent.cgi?article=1016&context=celebrationofresearch on 11/30/2020.

How to Feel Thankful This Thanksgiving

Part of good mental health is routinely taking time to look for and acknowledge all the good in our lives.  It's similar to celebrating Thanksgiving, except it's a daily instead of yearly practice.

Considering all we have to be thankful for is the most important part of celebrating the Thanksgiving holiday, much more important than a stuffed turkey or pumpkin pie.  What if this year, instead of hyper-focusing on turkey or pies, we intentionally focus on developing a routine of gratitude?

It's a matter of being mindful:  intentionally noticing all the good in our lives, and allowing ourselves to feel the emotion of gratitude.

Do you have shelter?  Thank goodness! 

Do you have water?  Yes!

Do you have food?  Score!

Can you read this?  Awesome!  According to the United States Nation Center for Education Statistics, 21% of adults in the United States are functionally illiterate*.  That's 43 MILLION adults who can not read this post.  

Do you have access to emergency medical care if you were to call 9-1-1?  Wow, that is truly amazing!

Friends, we have so much to be thankful for.  This is just the very basics, and already by writing this I feel deeper gratitude for what I have.  I hope in reading this you feel better too!

However, please know that on-going low moods may indicate your need to be assessed for depression.  Depression isn't "cured" with simple gratitude.  Depression is a medical condition that requires treatment by licensed health care professionals.  Many physical conditions, such as thyroid disorder, may cause depression too.  If you've had an annual physical exam this year, your provider has ruled out any underlying health conditions, and you still have trouble finding the good in day-to-day situations, perhaps you need to talk to a therapist or counselor.  If you reside in Idaho, feel free to call my office and schedule a telehealth counseling session with me.  I'd love to be part of your healing journey.

Be well!  I am so thankful you're here today!

Teresa

Teresa Heald LCSW

* Retrieved from https://nces.ed.gov/datapoints/2019179.asp on November 2, 2020