What can you do when a partner, parent, or another loved one is drinking more than is healthy? Where does helpful support end and taking over their responsibility begin? And can a family make a difference even if the person with the addiction refuses treatment?

These are some of the most common and difficult questions faced by families affected by problematic alcohol use or other addictions.

Addiction Doesn’t Only Affect the Person Using

When someone in the family struggles with alcohol or another substance, those around them often gradually adapt to the situation.

A partner might take over childcare, start managing finances, or make excuses for problems at work. Parents may handle their adult child’s responsibilities, pay off their debts, or repeatedly fix the consequences of their behaviour.

Outwardly, the family may still appear to function. Inside, however, stress, tension, uncertainty, and exhaustion grow.

It is important to view addiction not only as an individual problem, but as one that affects the entire relationship system.

When one person in the family begins to change, the functioning of others gradually shifts as well. This is why professional support can be meaningful even for someone who does not have a substance use problem themselves.

What If the Person with Addiction Refuses Help?

One of the most common fears among loved ones is:
“What can I do if they don’t want to stop drinking?”

You may be able to do more than you think.

Families don’t have to wait until the person with addiction acknowledges the problem or decides to enter treatment. A loved one can seek an addiction counselling session on their own.

This doesn’t have to mean long-term therapy. Even a single consultation can help you understand the situation, see what’s happening in the family, and plan your next steps.

A specialist can help with questions such as:

• How do I talk to my loved one about their drinking or addiction?
• When am I helping, and when am I taking over their responsibility?
• Should I solve problems they caused?
• How do I set healthy boundaries?
• What can I do if they refuse treatment?
• How can I protect children and other family members?
• How do I know if the situation is actually improving?

Helping Doesn’t Mean Taking Over Responsibility

One of the most important topics is the boundary between support and taking over responsibility.

It’s natural to want to help someone you care about. The problem arises when you systematically remove the consequences of their substance use.

This might include:

• Excusing their absence from work
• Paying off their debts
• Resolving conflicts they caused
• Covering up their drinking from others
• Taking over their household responsibilities
• Constantly checking whether they’ve been drinking
• Repeatedly reminding them of promises and agreements

Such behaviour often comes from good intentions. But in the long term, it can prevent the person with addiction from fully facing the consequences of their actions.

Support doesn’t mean doing for someone else what they can and need to do themselves. Ultimately, responsibility for abstinence or changing substance use cannot be carried by a partner, parent, or other loved one.

Where Does Help End and Codependent Behaviour Begin?

The term “codependency” is often used in everyday language, but it’s important to use it carefully. Not everyone living with a person with addiction is automatically “codependent.” More important than the label is looking at specific behaviours and relationship patterns.

For example:

• I’m helping when I support my loved one in seeking professional help, share my concerns, and at the same time respect their responsibility.
• I’m taking over responsibility when I repeatedly solve the consequences of their substance use, cover up their problems, or adjust my entire life to minimise the impact of their behaviour.

Setting these boundaries can be very difficult for families. This is exactly where a consultation with an addiction specialist can be useful.

Addiction Isn’t Just About Alcohol

From an addiction science perspective, what matters isn’t only how much someone drinks, but also the role alcohol plays in their life and the consequences of their use.

Alcohol can serve as a way to:

• Cope with stress
• Fall asleep
• Regulate anxiety or unpleasant emotions
• Escape from problems
• Manage relationship conflicts
• Relax or “switch off”

That’s why simply removing alcohol doesn’t automatically solve all problems. Behind the use, there may be unmet needs, long-term stress, psychological difficulties, relationship issues, or learned ways of coping with challenging situations.

Addiction can be the visible tip of the iceberg. Beneath it often lies a much broader personal story.

Even Treatment Doesn’t Mean Everything Is Solved

Another common misconception is that once someone stops drinking, the family problem automatically disappears. Reality is often more complex.

If a family has long functioned in a mode of control, worry, arguments, and fixing consequences, individual roles change during addiction.

A partner may have learned to control everything. Children may have taken on responsibilities that don’t belong to them. One partner may have been making all decisions about finances or household management.

When the person begins abstinence, these relationship patterns need to gradually change.

Abstinence is an important step, but on its own, it doesn’t restore trust or relationships.

Trust usually returns gradually, through repeated experiences, kept agreements, open communication, and predictable behaviour.

What Can the Family Do Right Now?

If you have someone at home whose drinking or other substance use is starting to significantly affect you, you don’t have to wait for the “right moment.” You can start with yourself.

Try asking yourself a few questions:

• What exactly has changed in our family because of the substance use?
• What do I regularly handle for my loved one, even though it’s their responsibility?
• What am I afraid would happen if I stopped fixing their problems?
• What boundaries do I need to set to protect myself and possibly the children?
• What can I influence, even if they don’t want change yet?

If you can’t find answers to these questions on your own, you don’t have to be alone in this.

Addiction Counselling Doesn’t Have to Start with the Person Who Drinks

At EUNOMA Clinic, we offer addiction counselling not only to people dealing with their own substance use, but also to their partners, parents, and other loved ones.

The first consultation can be a space where we map out the situation together and look for concrete, realistic steps. It’s not necessary for the whole family to attend right away - one person can start.

We can work together on issues such as:

• Problematic use of alcohol or other substances
• Suspected addiction in a loved one
• Setting boundaries within the family
• Communicating with someone who refuses help
• The impact of addiction on a partnership
• The impact of addiction on children
• A loved one’s return from treatment and changing family dynamics
• Relapse prevention and supporting long-term change

The goal isn’t to find someone to blame. The goal is to understand what’s happening in the relationships and find ways to manage the situation in a healthier, more confident way.

Need Help Navigating the Situation?

You don’t have to wait until the problem is “big enough” or until the other person decides to change. The first consultation can simply be a safe space to understand what’s happening and decide what next step makes sense.

Creatine is not a substance foreign to the body. Our body produces it daily from the amino acids arginine, glycine, and methionine in the liver and kidneys. We also obtain small amounts from our diet, mainly in the form of meat (raw beef 0.3–0.5 g/100 g). Cooking reduces the creatine content in meat.

In recent years, creatine has become the most widely used supplement, not only among athletes. As is often the case, several myths and frequent questions have arisen around creatine. So let’s clear things up once and for all.

Why Should Athletes Supplement with Creatine?

Every athlete who takes their performance seriously will sooner or later face the question: “Which supplements are best for me—do I even need any?” One of the most well-proven supplements is creatine monohydrate.

The primary energy source for every muscle contraction is ATP (adenosine triphosphate). It acts as a universal fuel without which no movement is possible.

However, ATP stores in muscles are small and last only for the first few seconds of maximal exertion. Once ATP is depleted, cells must immediately regenerate it.

To continue at high intensity, the body uses the phosphocreatine system. Here’s how this energy conversion works: When a muscle contracts, an ATP molecule donates one phosphate group, releasing energy. The result is a “depleted” ADP molecule (adenosine diphosphate—having only 2 phosphates instead of 3). To avoid long delays, phosphocreatine stored in the muscles steps in. Phosphocreatine breaks down into creatine and a phosphate group, and this phosphate group is then transferred to ADP—recharging it back into ATP. This allows the muscle to continue at maximal intensity.

Long-term creatine supplementation increases your muscle phosphocreatine stores.

The Truth About Initial Weight Gain

When you start taking creatine, you’ll likely notice one thing after a few days: the number on the scale jumps slightly upward. Many people panic at this point, thinking they’re gaining fat. The reality is quite different.

The initial weight gain when using creatine is mostly due to increased muscle hydration, not an increase in fat mass.

Early studies on creatine use—especially during the loading phase (about 20 g per day)—did show slight water retention in the first few days, but there’s a specific reason for this. Creatine is an osmotically active substance, meaning: creatine accumulates in the muscle cell and begins drawing water into the cell. This significantly supports cell hydration and increases cell volume.

Many athletes therefore worry they will look puffy or waterlogged. Longer-term studies show that creatine does not cause significant water accumulation outside the cells or lead to edema.

While classic water retention (e.g., due to hormonal changes or higher dietary sodium intake) is stored under the skin and creates a soft, puffy appearance, creatine works differently. If body water increases, it is predominantly intracellular water directly within the muscles. As a result, muscles appear fuller and firmer.

Debunking the Biggest Myth—Does Creatine Damage the Kidneys?

One of the biggest fears associated with creatine use is concern about kidney damage. Let’s examine this through scientific data.

Kidney damage from long-term supplementation at recommended daily doses has never been confirmed. So how did this belief arise? It all revolves around how kidney function is measured and how the body handles creatinine.

Every day, approximately 1–2% of the total creatine in muscles spontaneously converts to creatinine (a waste product of metabolism). Creatinine enters the blood, where it is filtered by the kidney glomeruli and then excreted in urine.

Serum creatinine concentration in the blood is commonly used as a clinical marker of glomerular filtration.

Why doesn’t higher creatinine necessarily mean kidney damage?

If you engage in strength training, have a higher proportion of muscle mass, or consume more meat, your blood creatinine level may naturally be slightly elevated. Lab results may therefore show higher values, but this does not automatically indicate impaired kidney function.

The entire concern about kidney damage most likely originated from individual case reports (single-patient case studies). An example might be the following study:

• A case study of a young man with kidney disease (focal segmental glomerulosclerosis). This man began taking creatine at a loading dose (15 g daily for one week), followed by 2 g daily. After starting supplementation, his serum creatinine levels rose, which—based on standard calculations—led to suspicion of impaired kidney function. After discontinuing creatine, his levels normalized.

A scientific review led by Gualano et al. focused on similar case reports. It turned out that all cases were confounded (patients were taking immunosuppressants, had a history of kidney disease, took creatine in extreme doses, or even used anabolic steroids).

If you take creatine and your creatinine level comes back slightly above the reference range, there’s no need to panic. In case of unclear results, kidney function can also be assessed using other markers, such as cystatin C (a blood marker not influenced by muscle mass or creatine intake).

! In individuals with pre-existing, diagnosed kidney disease, any supplementation should be discussed with the treating physician in advance !

Is Creatine Beneficial for Older Adults?

As our bodies age, we naturally lose muscle mass—a process called sarcopenia. This is associated with a higher risk of falls, fractures, and reduced independence. Great hope for preventing muscle loss lies in strength training and creatine.

Creatine Alone Is Not Enough to Protect Muscles

Studies show that creatine alone does not significantly increase muscle strength or size. The short-term weight gain that sometimes occurs after taking creatine is due solely to water retention (creatine is osmotically active), not muscle growth. Long-term studies (e.g., in postmenopausal women) have confirmed that without exercise, creatine does not protect against muscle loss.

Creatine supplementation alone may slightly improve some parameters of muscle fatigue, but more is needed for actual growth and function.

Combination with Strength Training

However, when creatine supplementation is combined with regular strength training, the situation changes. Creatine can amplify the growth effect of exercise in both younger and older adults.

Thanks to creatine, training volume and intensity can increase, which positively affects muscle proteins, growth factors, and reduces inflammation and oxidative stress. The result is greater strength, better handling of daily activities, and delayed fatigue.

Beyond Muscles: Research on Bone Aging and Osteoporosis

Research is also focusing on creatine’s effects on bone aging and osteoporosis:

• In older men, combining creatine with strength training (for 10–12 weeks) led to increased bone mineral content in the upper limbs and reduced bone resorption.
• In postmenopausal women, one year of creatine use combined with exercise helped reduce the rate of bone mineral loss in the hip region.
• Again, without exercise (e.g., two years of creatine use without training), no positive effect on bone structure was observed.

According to research, creatine also has interesting effects on the brain. You’ll learn more about this in an upcoming article.

Do you ever feel that your body is sometimes playing by completely different rules than it should? If you are struggling with irregular menstruation or acne, or are troubled by a diagnosis called PMOS (polyendocrine-metabolic-ovarian syndrome), you may have wondered what is actually happening inside your body and why your diet should matter specifically.

PMOS (formerly PCOS) is an endocrine disorder affecting 6–20% of women of reproductive age. It is associated with several metabolic disorders, including insulin resistance, obesity and dyslipidemia. These conditions are also linked to a higher risk of type 2 diabetes and cardiovascular disease. One of its main characteristics is insulin resistance, which contributes to hyperandrogenism—this can lead to acne or ovulatory dysfunction.

The exact causes of PMOS are not yet fully understood. Both endogenous and exogenous factors are thought to contribute to its development.

PMOS is by no means just an “ovarian problem.” It is a complex condition connected to metabolism, hormones and the overall balance of the body. Let’s take a closer look at how diet, insulin and hormones are closely interconnected—and why it makes sense to take control of your nutrition.

1. What is happening inside our bodies?

Imagine the brain as a conductor and the ovaries as an orchestra. In PMOS, this communication is disrupted, and the conductor sends the orchestra instructions that are too wild and too fast.

• The main messenger, luteinizing hormone (LH), is often elevated and forces the ovaries to produce more male sex hormones (androgens), which can lead to acne or excessive hair growth.
• The hormone FSH is responsible for supporting the egg as it develops toward ovulation. In PCOS, however, there is not enough of it. The follicles (sacs containing the eggs) are activated but fail to mature—rather than ovulating, they degenerate and accumulate in the ovaries. The LH-to-FSH ratio is therefore often imbalanced, and LH levels may be more than 2.5 times higher.
• Estrogen levels become stuck at those typical of the beginning of the cycle. The body does not receive the signal to ovulate, and it also produces estrogen itself—both in adipose tissue from excess androgens and directly in the overactive ovaries.

2. The hidden problem: insulin resistance

Another key player is closely linked to PMOS: insulin. Up to 75% of women with this syndrome experience insulin resistance.

Your cells stop responding properly to insulin, so the pancreas has to produce much more of it to keep blood sugar within the normal range. This persistent excess of insulin is literally fuel for PMOS:

1. It forces the ovaries to produce even more male hormones.
2. It prevents the natural maturation of eggs, leading to anovulation.
3. It switches off the production in the liver of proteins that would normally bind testosterone in the bloodstream. The result is more free, active testosterone circulating throughout the body, which further deepens the overall imbalance.
4. Why is diet so important?

Because PMOS increases the risk of developing further complications, such as type 2 diabetes, cardiovascular disease, metabolic syndrome, depression and anxiety, timely care and lifestyle play a major role.

Research shows that an inappropriate diet—typically high in calories and saturated fats and low in fibre—can significantly worsen clinical symptoms and metabolic disorders. For example, studies such as Szczuko et al. (2017) confirm a direct connection between a poor diet and impaired ovarian function.

The gold standard: the Mediterranean diet

The Mediterranean diet is increasingly being discussed in the context of PMOS prevention and treatment. Its magic formula consists of:

• regular intake of healthy unsaturated fats
• sufficient high-quality protein and fibre
• foods with a low glycaemic index
• powerful antioxidants and vitamins

Science is also investigating specific nutrients that may modulate insulin sensitivity, oxidative stress and inflammation—from omega-3 fatty acids, vitamin D, magnesium and zinc, and molecules such as myo-inositol to phytochemicals and polyphenols.

Regular physical activity is another important pillar. It should be performed at least three times a week, combining aerobic and strength training.

What should you take away from this?

PCOS is not your fault, nor is it a sign that your body is “lazy.” It is a complex condition in which hormones and metabolism are playing a game of hide-and-seek. The good news, however, is that every bite on your plate is a signal you can send to your hormones. Adjusting your diet and focusing on stable blood sugar levels are among the most powerful tools for calming the body and restoring its balance.

At first glance, obesity and smoking may seem unrelated. In reality, they share far more connections than long assumed. Modern research shows that both conditions can involve overlapping brain mechanisms and parts of a person’s genetic makeup.

Brain reward systems respond similarly to food and nicotine

For many years, it was believed that smokers tend to be thinner mainly because nicotine suppresses appetite and slightly increases energy expenditure. It is true that many people gain several kilograms after quitting smoking (on average 4–5 kg in the first 3 months). Today, however, we know the explanation is much more complex.

When we eat something we enjoy (for example, sweet or fatty food), the brain activates its reward system. This creates a pleasant feeling and motivates us to repeat the experience.

Nicotine in cigarettes activates the same reward system, which helps explain why smoking can be so addictive.

This does not mean that food is a drug or that obesity is an addiction. It does mean, however, that some brain circuits controlling reward, motivation, and the urge to repeat certain behaviors partially overlap for eating and smoking.

Why do people gain weight after quitting smoking?

Nicotine dampens hunger and at the same time slightly increases the amount of energy the body burns.

Once a person stops smoking, this effect disappears. Appetite increases, and many former smokers start reaching more often for sweets or fatty foods (often out of habit; they need something to hold in their hands and a new ritual to replace smoking). The body also burns slightly less energy than it did while smoking.

The result is usually an increase in body weight. On average, people gain 4–8 kilograms during the first year after quitting, although there are large differences between individuals.

What has genetics revealed?

Scientists asked whether the link between smoking and obesity might not be due solely to the effects of nicotine. They therefore analyzed genetic variants already known to be associated with a higher body mass index (BMI) and then examined whether the same variants were also related to smoking behavior.

The results were surprising.

People carrying certain genetic variants linked to higher BMI were, as a group, also more likely to start smoking, and among smokers, higher cigarette consumption was more common.

These findings were confirmed in more than 150,000 participants from several independent studies.

It’s not just about body weight

One of the most interesting findings was that this association did not depend only on how much a person weighed.

In other words, some genetic variants influenced the tendency to smoke even when body weight itself was taken into account. This suggests that some genes act on deeper biological mechanisms that affect both the regulation of food intake and the brain’s sensitivity to reward.

Not all genes behave the same way, however. For example, the well-known FTO gene, which strongly influences obesity risk, was not linked to a tendency to smoke. This shows that the genetics of obesity are very complex and that only certain genetic variants are shared by both traits.

What does this mean?

These insights show that neither obesity nor nicotine dependence is simply a matter of willpower.

Their development involves a complex combination of genetic makeup, brain function, environment, and lifestyle.

A better understanding of these shared mechanisms may in the future help in developing new medications and more effective approaches that simultaneously support smoking cessation and assist with body weight regulation.

Although genetics is not destiny, it helps explain why some people struggle more than others with smoking or excess weight. Precisely this understanding of biological connections can lead to more effective and more individualized treatment.

Many people have experienced falling asleep faster after drinking alcohol. However, this does not mean they sleep better. While alcohol may shorten the time it takes to fall asleep, it disrupts sleep structure, reduces rest quality, and leads to more frequent awakenings, especially in the second half of the night.

How Sleep Phases Work

Sleep consists of repeating cycles alternating between NREM and REM sleep. In adults, one sleep cycle lasts approximately 70 to 90 minutes and repeats several times during the night.

NREM Sleep

NREM sleep makes up most of the night and includes lighter and deeper stages. During this part of sleep, heart rate, breathing, and brain activity slow down, and the body enters a restorative mode.

Deep Sleep

Deep sleep, also known as N3 or slow-wave sleep, is crucial for physical regeneration, nervous system recovery, and the feeling of truly being well-rested. Alcohol may temporarily increase this phase in the first part of the night but overall destabilizes sleep.

REM Sleep

REM sleep is the stage associated with dreaming, memory consolidation, and emotional recovery. Alcohol significantly disrupts REM sleep, particularly its onset and duration, which is one of the main reasons people feel tired after drinking.

How Alcohol Affects Sleep

Initially, alcohol has a sedative effect, which can induce drowsiness. However, scientific studies repeatedly show that this benefit comes at the cost of poorer sleep quality, greater fragmentation, and disrupted sleep architecture.

In the first part of the night, alcohol may briefly deepen sleep and reduce sleep onset time. But as blood alcohol levels drop, sleep becomes lighter, more fragmented, and less restorative.

What Happens in the Brain

From a scientific perspective, alcohol affects several systems that regulate sleep and wakefulness. It alters the balance between inhibitory and activating processes in the brain and interferes with sleep homeostasis mechanisms. Thus, while it may facilitate falling asleep, it subsequently disrupts sleep stability.

Alcohol also impacts melatonin. In a study on healthy volunteers, evening administration of ethanol reduced nighttime melatonin secretion, which can disrupt circadian rhythms and worsen sleep quality.

Why We Wake Up Tired After Drinking

After alcohol consumption, sleep may be deeper at the beginning of the night but often breaks down in the second half. Awakenings increase, REM sleep shortens, and the body enters a less stable and less restorative state.

This explains why someone may feel unrested in the morning after evening drinking, even if they slept long enough.

Alcohol and Snoring

Alcohol can worsen snoring and sleep apnea. Review literature indicates it increases breathing disturbances during sleep, prolongs respiratory events, and may reduce blood oxygenation, especially in people with existing issues.

Does Alcohol Help with Sleep?

In the short term, alcohol may act as a quick crutch for falling asleep. However, from the perspective of healthy sleep, this is a misleading effect because sleep quality deteriorates, and sleep no longer fulfills its restorative function.

A recent systematic review further shows that even low doses of alcohol negatively affect REM sleep, while higher doses may shorten sleep onset time but at the cost of even greater disruption to sleep architecture.

Alcohol is not suitable as a means to improve sleep. Although it may shorten the time to fall asleep, it simultaneously worsens sleep quality, disrupts the REM phase, promotes nighttime awakenings, and can aggravate breathing during sleep.

If you feel that alcohol, sleep, or your overall lifestyle are affecting your mental well-being, you don’t have to face it alone. At EUNOMA Clinic, a team of psychologists, psychotherapists, addiction specialists, and nutritional therapists works together to identify connections and find a concrete path toward improvement.

When someone is dealing with mental health difficulties, relationship problems or addiction, it can be hard to know who to make an appointment with. A psychologist, clinical psychologist, psychotherapist, psychiatrist, addictologist, family therapist and couple therapist all work in the area of mental health, but each has different education, competences and focus.

If you are not sure who is right for your situation, it helps to understand the basic differences between the individual specialisations.

Why it matters to understand this

Choosing the right specialist can save you time, energy and unnecessary disappointment. Sometimes psychological counselling is enough, at other times psychotherapy is more suitable; for more serious difficulties a psychiatrist or clinical psychologist may be appropriate, and for addictions an addictologist. For relationship and family problems it makes sense to see a specialist who knows how to work with relationship dynamics, not just with one person’s problem.

Psychologist

A psychologist is a person with a university degree in psychology, usually with the title Mgr. or PhDr. They work mainly through conversation, psychological methods and by understanding how a person experiences, thinks and reacts. You can turn to a psychologist, for example, for stress, anxiety, low self‑esteem, strain at work or school, relationship difficulties, or when you want to understand yourself and your behaviour better.

Many psychologists further expand their education with psychotherapeutic training in a specific psychotherapeutic approach, and ongoing continuing education is standard.

Clinical psychologist

A clinical psychologist is a psychologist who has completed specialist training in healthcare and has obtained specialised competence in the field of clinical psychology. They more often work within healthcare services and focus on psychological diagnostics, assessment of mental state and expert guidance in more complex cases. They are suitable, for example, when a mental disorder is suspected, in more complicated diagnostics, or where an expert evaluation within healthcare is needed.

Psychotherapist

A psychotherapist is a specialist who has completed a 5–6 year psychotherapeutic training, including practical work with clients under supervision. Psychotherapy helps with longer‑term work on changing how a person experiences life, their behaviour, relationship patterns and emotion regulation. Within psychotherapy there are several basic approaches, each working in a slightly different way. A psychotherapist is suitable, for example, for anxiety, depressive mood, trauma, recurring relationship problems, loss of life balance, or when a person is looking for deeper and longer‑term change.

Psychiatrist

A psychiatrist is a physician who has studied general medicine and then specialised in psychiatry. As a doctor, they can make diagnoses, indicate treatment and prescribe medication. It is appropriate to see a psychiatrist for depression, anxiety, panic attacks, insomnia, psychotic symptoms, a marked worsening of mental state, or when pharmacological treatment is needed. As part of the treatment of mental disorders, a psychiatrist often recommends that patients also include a psychotherapist or psychologist in their care.

Addiction specialist

An addiction specialist is a specialist with non‑medical healthcare education in the field of addictology, focused on prevention, diagnosis and treatment of addictions and risky use of psychoactive substances as well as some behavioural addictions. You can turn to them, for example, for problems with alcohol, nicotine, other substances, medications, gambling, or when you feel you do not have your use under control or are unsure whether your use or behaviour is turning into an addiction. An addictologist also works with motivation for change, stabilisation and support during abstinence or return to everyday life.

Family therapist

A family therapist works with the family system as a whole. They focus on relationships, communication and recurring patterns that affect the functioning of the entire family. They are suitable, for example, for conflicts between parents and children, tension in the family, parenting difficulties, after separation or divorce, when communication is impaired, or when one family member’s problems affect everyone else. Family therapy helps to find solutions in the broader context of relationships, not just for the individual.

Couples therapist

A couple therapist focuses on the partnership, communication, trust, conflict and long‑term relationship patterns. They are helpful for repeated arguments, emotional distance, jealousy, infidelity, communication difficulties, differing expectations, or when partners need a safe space for an open conversation about the future direction of the relationship. Couple therapy is often led by a psychotherapist or family therapist with experience in working with couples.

How to recognise a suitable specialist

When choosing a specialist, it is worth looking not only at the job title, but mainly at education, specialisation and practice. For psychological and therapeutic services it is important to know whether the person is a healthcare worker or a specialist working outside the healthcare system.

A psychiatrist is a physician, a clinical psychologist is a specialised healthcare psychologist, and a psychotherapist is a specialist with psychotherapeutic training; for a family or couple therapist it is always good to check what their basic education is and what therapeutic training they have. Clearly stated education, practice and area of focus are a good sign of a quality specialist.

Where to go for what

• To a psychologist: when you want to understand your difficulties, work with stress, anxiety or relationship problems
• To a clinical psychologist: when you need expert diagnostics or a healthcare assessment of your mental state
• To a psychotherapist: when you want to work long‑term on changing your experience, relationship patterns or emotion regulation
• To a psychiatrist: when diagnostics, medication or management of more serious mental health problems are needed
• To an addictologist: when you are dealing with addiction or risky use
• To a family therapist: when the problems affect the whole family
• To a couples therapist: when you are dealing with a partnership and communication issues

How we help at EUNOMA Clinic

Sometimes difficulties affect several areas at once – mental health, relationships, lifestyle, sleep, stress and physical functioning. In such a situation, a comprehensive mental health and lifestyle consultation can be useful. This helps you orient yourself in which specialisations to include in your mental health care and obtain concrete recommendations for an individual care plan, including relevant specialisations and a suitable psychotherapeutic approach, priorities, time frame and frequency.

This approach is especially suitable if you are not sure who to turn to, you feel your problems fall into several specialisations, or you need to sensitively connect mental health with everyday functioning and lifestyle. At EUNOMA Clinic we will be happy to help you find a direction that makes sense for your situation.

If you already have an idea of whom you are looking for, you can of course contact a specific specialist within our clinic directly. A consultation is not a prerequisite – it is rather support for those who want more certainty in their decision‑making.

The aim is to offer clarity, calm and meaningful guidance without unnecessary wandering.

Deciding to start caring for your mental health is often the first important step. But right after that, a question usually arises: where exactly to go and what form of help to choose? Psychotherapy offers multiple approaches that differ in how they view the person and how they work. This article will help you get your bearings among them.

Main Directions of Psychotherapy

Psychotherapy is not a single universal method. There are several basic approaches, each working in a different way:

• Cognitive-Behavioral Therapy (CBT)
  Focuses on the connection between thoughts, emotions, and behaviors. It helps identify unhelpful patterns and replace them with more useful ones. It is often structured and goal-oriented.
• Psychodynamic and Depth-Oriented Therapy
  Based on working with unconscious processes and past experiences. It helps you understand why certain patterns repeat and how they relate to your history.
• Humanistic and Client-Centered Therapy
  Emphasizes the relationship between therapist and client, acceptance, and authentic experiencing. It supports personal growth and self-awareness.
• Systemic Therapy
  Looks at the person in the context of relationships (family, partnership, work). It focuses on patterns of communication and interaction.
• Integrative Approaches
  Combine multiple directions according to the client’s needs. In practice, these are very common today.

How Work with the Client Differs

The differences between approaches are not only theoretical—they show up in the actual collaboration:

• Some approaches are more structured (e.g., CBT), others more open and exploratory.
• Some focus more on the present, others on the past.
• Some therapies provide concrete tools and “homework,” others rely on deeper understanding and experiencing.
• The therapist’s personality and the quality of the relationship also play an important role.

There is no “best” approach for everyone—what matters is the fit between your needs, expectations, and the therapist’s working style.

Psychologist, Psychotherapist, Addiction Specialist… Who to Turn To?

Besides choosing a therapeutic direction, selecting the right professional can also be confusing:

• Psychologist – diagnostics, counseling, often also psychotherapy
• Psychotherapist – specialized in therapeutic work
• Addiction Specialist (Adiktolog) – focused on addictions and addictive behaviors
• Nutritional Therapist – works with nutrition, which can significantly influence mental state

In practice, these areas often overlap. For example, anxiety can be related to lifestyle, addictions to emotions and relationships, and mental difficulties to physical health.

When You’re Not Sure Where to Start

It’s completely normal that at the beginning a person doesn’t know:

• what type of therapy would suit them
• which professional to contact
• whether psychotherapy is the right solution

In such a situation, it can make sense to first get oriented.

That’s why at EUNOMA Clinic we offer a comprehensive mental health and lifestyle consultation, which serves as a safe first step. During the meeting, we go together through areas that may influence your difficulties—from emotional experience and relationships to sleep, stress, or nutrition.

This includes:

• a structured interview and a targeted questionnaire created by our team
• mapping of key areas of mental health (psychology, habits, relationships, sleep, stress, movement, and nutrition)

Based on this, an individual recommendation is created, which includes:

• recommendations for specific specialties to include in care (psychologist, psychotherapist, addiction specialist, nutritional therapist, and others)
• recommendation of a psychotherapeutic direction
• proposal for further care, including time frame, frequency of visits, and priorities
• 2–3 concrete recommendations for first steps you can start doing right away

If you already have an idea of whom you’re looking for, you can of course contact a specific specialist within our clinic directly. The consultation is not a mandatory condition—it is rather support for those who want more certainty in their decision-making.

The First Step Doesn’t Have to Be Perfect

Starting to address your mental health doesn’t mean having everything clear right away. Often, it’s enough to be willing to take the first step—and gradually search for what makes sense to you.

In today’s fast-paced work environment, where it is common to work for hours without a break, our mental energy reserves are often depleted. It is not unusual to feel exhausted, tense, or stressed during the day despite getting enough sleep. The solution is not only long vacations, but also short breaks throughout the day - so-called “microbreaks.” Scientific research confirms that even very brief pauses can significantly reduce fatigue and restore vitality.

What are microbreaks?

Microbreaks are short pauses lasting from 20 seconds to 10 minutes, taken during work tasks to recover from mental or physical strain. These are not lunch breaks or long rest periods, but brief interruptions - such as stretching, breathing exercises, looking into the distance, or taking a short walk.

What does the evidence say?

The most comprehensive available evidence comes from a systematic meta-analysis of 22 independent studies (totaling 2,335 participants), published in the peer-reviewed journal PLoS ONE in 2022. Microbreaks were associated with improved well-being (increased energy and reduced fatigue), although no consistent effect on performance was found - especially in cognitively demanding tasks, where longer breaks may be necessary. Longer breaks (closer to 10 minutes) had a greater impact on performance than very short ones (lasting only seconds).

Microbreaks are linked to more than just reduced fatigue and increased energy. Scientific studies show that taking a few minutes for breaks regularly throughout the day can also bring additional benefits: improved concentration, reduced back, neck, and shoulder pain, lower stress levels and cortisol, enhanced working memory and cognitive performance, increased creativity, better sleep quality, support for cardiovascular health, reduced risk of burnout.

How to incorporate microbreaks into practice

1. Schedule time for yourself each day

Add specific times for microbreaks to your calendar or set regular reminders on your phone - for example, 15 minutes in the afternoon for a short walk or breathing/relaxation exercises.

2. Regularly interrupt your work

After every 20–30 minutes of work, allow your mind and body to pause—ideally for a few minutes, but even a few seconds counts (the Pomodoro technique).

You can use apps such as Pomodor (web) or Forest (mobile), or a simple timer. After every four cycles, take a longer break of at least 15 minutes.

It can also help to create “anchors” that remind you to take breaks, such as after completing a subtask. These strategies help automate the habit of taking microbreaks.

3. The 20-20-20 rule for computer work

Every 20 minutes, look at an object 20 feet (6 meters) away for 20 seconds - for example, look out the window at a building or tree. This helps relieve eye strain and mental fatigue.

4. Include movement in your breaks

Look for opportunities to incorporate movement into your breaks.

Such as:

• Stretching at your desk for 10–30 seconds (arms, neck, shoulders)
• Doing a few squats
• Walking briefly around the office
• Walking to the kitchen for water and back

5. Breathing exercises and meditation

Breathing and mindfulness practices help you become aware of how stress manifests in muscle tension and teach you how to consciously release it.

Try these simple techniques:

• 4-7-8 technique: Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly through your mouth for 8 seconds.
• Box breathing (4-4-4-4): Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, then pause for 4 seconds before repeating.
• Micromeditation: Close your eyes, take 10 mindful breaths, and focus only on your breathing.
• Mindful walking: Take a 10-minute walk, move slowly, and focus on the present moment and your current sensations.

6. Digital detox during breaks

Avoid using your phone or social media during breaks. Instead, give your brain rest - look out the window, close your eyes, or stretch.

7. Create a list of microbreak strategies

Prepare a list of activities (e.g., stretching, breathing, drinking water) that suit you and fit into your routine. Having these options ready helps you quickly choose a healthy break instead of defaulting to social media or browsing.

8. Do not feel guilty about resting

Treat microbreaks as planned tasks. Breaks are a tool for recovery and increased productivity - not a sign of procrastination or laziness. Actively planning breaks and viewing them as effective use of time supports your ability to mentally disconnect and prevents the feeling that other work is being neglected.

Conclusion

Microbreaks are not a luxury, but an evidence-based strategy for maintaining health and productivity. Even on a busy workday, taking a few minutes every 20–30 minutes can significantly reduce fatigue and restore energy.

Want to start today? Set a reminder on your phone for a 10-minute break and try a physical activity (stretching, walking) or a breathing exercise. Notice how you feel afterward and look for opportunities to incorporate microbreaks throughout your day.

Sometimes parents sense that something is going on with their child, but they are unsure whether it is the right time to seek professional help. A child may seem sadder, more anxious, more irritable, or begin behaving differently at home or at school. In such moments, psychotherapy can offer a safe space where the child can gradually better understand their experiences and find support and a path toward greater stability.

At EUNOMA Clinic, we approach child psychotherapy as a sensitive process that is always adapted to the child’s age, individual needs, and family situation. An essential part of this process is collaboration with parents, as they are the child’s closest source of support.

When It May Be Time to Seek Help

Children often cannot describe their difficulties directly. Instead of words, their distress may show up through changes in behavior. A child may withdraw, become overly sensitive, have emotional outbursts, or develop strong insecurity, fear, or resistance toward school.

It is also important to consider seeking help if the difficulties persist over time, worsen, or begin to interfere with everyday family functioning. Warning signs may include:

• Persistent sadness or anxiety,
• Frequent anger outbursts,
• Sleep difficulties,
• Stomach aches or headaches without a clear physical cause,
• Withdrawal from peers,
• Noticeable drop in self-confidence,
• Behavioral changes following a challenging life event, such as parental divorce, loss of a loved one, or other stress.

What the First Consultation Looks Like

The first meeting usually takes place with the parents. It is an important step that provides space to calmly describe what has been happening, how long the difficulties have lasted, what changes have occurred, and what concerns the parents have. It is also a safe space for questions and any uncertainties.

Based on this consultation, the next steps are agreed upon. Depending on the child’s age and the nature of the difficulties, this may include individual sessions with the child, a joint family consultation, or gradual involvement of the parents in the therapeutic process. It is crucial that children feel safe, are not pressured into therapy, and have time to gradually get used to the new environment and therapist.

What to Expect from Child Psychotherapy

Child psychotherapy is not about quickly “fixing” the child. It is a process that helps the child understand emotions, relationships, and their inner experiences. Some children need support in managing anxiety, others in working through sadness, anger, or insecurity. For some, the goal is to strengthen their sense of safety, self-confidence, or ability to express what they are going through.

Therapeutic work with children is often conducted in a gentle, playful, and non-intrusive way. It may involve conversation, play, drawing, or other methods that help the child express what they cannot yet put into words. Regular collaboration with parents is also an integral part of the process, helping to connect what happens in therapy with the child’s experience at home.

Why Parental Involvement Matters

Parents play a key role in a child’s life. Even though therapy itself takes place in a safe space between the child and the therapist, meaningful change is most effectively supported at home. It is therefore important that parents understand what their child is experiencing and know how to provide sensitive support.

Sometimes small changes in communication, clearer boundaries, or a deeper understanding of the child’s emotions are enough. In other cases, the whole family may need support in navigating tension, conflict, or a challenging life period. In all cases, collaboration between parents and the therapist significantly increases the likelihood that the child will feel better.

When Not to Wait

If a child is struggling over a longer period, withdrawing, reacting with intense fear, or showing significant behavioral changes, it is better to seek help sooner rather than later. Early support can bring relief to the child and help the family find a calmer path through a difficult time.

Would You Like to Talk About Your Child’s Situation?

Pokud máte pocit, že vaše dítě potřebuje podporu, objednejte se na úvodní konzultaci v EUNOMA Clinic (Psychologické poradenství pro děti/dospívající, osobně na adrese Lípová 15). První setkání probíhá s rodiči, kteří v klidu popíší, co se děje, a společně pak domluvíme další vhodný postup.

Book an appointment with psychologist Rút Jungwirthová and offer your child sensitive, professional support in a safe environment.

Coffee does not affect everyone in the same way. While one person feels better focus, more energy and improved performance, another experiences a racing heart, inner restlessness, tremor, worse sleep or anxiety. This is not simply about having a “more sensitive personality.” Research shows that genetic differences play a role in the response to caffeine, especially in systems involved in caffeine metabolism and its action in the brain.

How caffeine acts in the body

To understand coffee sensitivity, it helps to start with adenosine. Adenosine is a substance that gradually accumulates in the brain during the day and contributes to the feeling of fatigue, slowing down and the need for rest.

Caffeine works by blocking adenosine receptors, mainly A2A receptors, thereby “releasing the brakes” on the nervous system. The result is increased alertness, less sleepiness and higher activation.

In some people this effect is pleasant and useful. In others, however, it can turn into unpleasant overstimulation, inner tension or anxiety. It depends on how sensitive the given nervous system is and how quickly the body breaks down caffeine.

Why we react differently

People’s reactions to coffee are not the same because several biological factors come into play. One part of the difference relates to how quickly the organism metabolizes caffeine. Another part relates to how sensitively the receptors in the brain, through which caffeine acts, respond.

This is precisely why the same dose of coffee can have a completely different effect in two people. One feels more alert and focused. The other feels “overstimulated,” has worse concentration, is restless or experiences anxiety.

The CYP1A2 gene: how quickly you break down caffeine

One of the best-studied genes is CYP1A2. This gene encodes an enzyme in the liver that is involved in breaking down caffeine. In some people this system works faster, in others more slowly.

This has practical significance. If caffeine is broken down more slowly, it remains in the body longer and its stimulant effect lasts longer. This can mean a more pronounced impact on sleep, greater restlessness in the afternoon or evening, and stronger perception of side effects after the same amount of coffee.

In simple terms: two people drink the same cup, but one “burns off” the caffeine faster and the other feels it for much longer.

The ADORA2A gene: sensitivity to the effect of caffeine itself

Another very important gene is ADORA2A, which is related to adenosine receptors in the brain. It is here that caffeine blocks the effect of adenosine, thereby influencing the regulation of alertness, sleep and tension.

Research shows that variations in this gene may be associated with higher sensitivity to the effects of caffeine on anxiety and sleep. In other words, in some people caffeine more easily triggers restlessness, a racing heart or more difficulty falling asleep. So it is not only about how much coffee you drink, but also about how sensitive your adenosine system is.

Interestingly, some studies have also shown a relationship between the ADORA2A genotype and the usual amount of coffee consumed. This suggests that sensitivity to caffeine may also influence how much coffee a person maintains as a long-term habit.

Adenosine, dopamine and the feeling of “reward”

Caffeine does not only affect fatigue and alertness. The brain systems for adenosine and dopamine are interconnected. This is important because dopamine is related to motivation, reward, the feeling of “I want to continue” and partly also to why coffee is so attractive for some people.

Research also describes that dopamine genes, such as DRD2 and DAT1, may contribute to the variability in response to caffeine. In some people, caffeine may lead to a more pronounced activation of the reward and motivation system, but in more sensitive individuals this activation may manifest rather as inner tension, irritability or restlessness. This is why some people describe coffee as something that “gets them going well,” while others perceive it as unpleasantly agitating.

What studies say about anxiety

One classic study showed an association between variants in the ADORA2A and DRD2 genes and anxiety induced by caffeine. In people who received a moderate dose of caffeine, it turned out that genetic differences could influence how strongly they experienced anxiety.

At the same time, study reviews confirm that genetic differences in the CYP1A2 and ADORA2A genes can modify the relationship between caffeine and brain-related outcomes, such as anxiety, insomnia or cognitive performance. This means that sensitivity to coffee is a real biological phenomenon, not just a subjective impression.

What is important for sleep

Sleep is often one of the first areas where sensitivity to caffeine becomes apparent. Caffeine can prolong the time it takes to fall asleep, reduce sleep quality or worsen the feeling of being rested in the morning after waking up. In more sensitive people, these effects appear even with smaller amounts or even when drinking coffee in the afternoon.

From a clinical perspective, it is important to note that a person may not only have trouble falling asleep after coffee. Sometimes subtler symptoms appear: a restless evening, more difficulty “quieting thoughts,” higher inner activation or a feeling that the body cannot switch into a calm mode.

When to pay closer attention

Sensitivity to coffee is worth attention especially if the following repeatedly occur after caffeine:

• anxiety or inner restlessness
• racing heart
• tremor
• worsened ability to fall asleep
• more superficial sleep
• paradoxically worsened concentration after “too much stimulation” by caffeine

If a person observes these symptoms long term, it makes sense not only to ask “how much coffee is normal,” but to reflect on individual sensitivity, stress, sleep and overall psychological load.

What to do in practice

In practice, it is often useful to start with simple self-observation:

• when you drink coffee
• how much you drink
• whether you drink it on an empty stomach
• how your sleep reacts to it
• whether anxiety, tension or heart rate change after it
• whether your reaction differs during periods of increased stress

For some people, reducing the dose, shifting caffeine to an earlier time of day, or completely avoiding it during periods of higher load helps. Sometimes it is not about banning coffee as such, but about the fact that the organism is simply more sensitive to caffeine in a given phase of life.

When a professional evaluation makes sense

If coffee regularly leads to significant anxiety, palpitations, insomnia or worsening of psychological stability, it is appropriate to look at the situation in a comprehensive way. In some cases, caffeine may only accentuate already existing overload of the nervous system, an anxiety disorder, lack of sleep or long-term stress.

At EUNOMA Clinic, we approach such difficulties in context. Not only through caffeine itself, but also through the overall psychological state, sleep routine, lifestyle, level of load and the individual biological setup of the person.

Summary

Sensitivity to coffee is not random. From a biological perspective, it is mainly influenced by:

• the speed of caffeine metabolism, especially via the CYP1A2 gene
• the sensitivity of the adenosine system, especially via ADORA2A
• and to some extent also dopamine pathways, for example the DRD2 gene and other related variants

Therefore, coffee can be a useful tool for one person and an unnecessary stressor for another. The best recommendation is thus not “coffee yes” or “coffee no,” but to know your own reaction and adapt the dose, timing and overall daily routine accordingly.

The brain does not communicate through words, but through electrical impulses and chemical substances. We call these chemical substances neurotransmitters—they act as “messengers” that carry signals between nerve cells (neurons). They enable the brain to regulate emotions, thinking, movement, sleep, the stress response, and even whether we feel motivated and engaged with life.

When neurotransmitters function in balance, we generally feel more stable, resilient, and internally resourced. When certain systems become dysregulated over the long term, this may manifest as anxiety, depressive symptoms, sleep problems, burnout, or the development of an addiction.

How neurotransmitters work: a brief look inside the brain

There is a tiny space between nerve cells called a synapse. When one cell wants to transmit information to another, it releases a neurotransmitter into the synapse. The neurotransmitter binds to receptors on the next cell and influences whether its activity increases or, conversely, is inhibited.

Different neurotransmitters have different roles:

• Some are more closely associated with reward and motivation, such as dopamine.
• Others are linked to mood and anxiety, such as serotonin.
• Others regulate the balance between activation and inhibition in the brain, such as glutamate and GABA.

For our mental health, it is essential that these systems work together—much like an orchestra in which each instrument plays different notes, but the whole ensemble must remain in tune.

Dopamine: the reward and motivation system

Dopamine is one of the most extensively studied neurotransmitters. It is often simplistically referred to as the “happiness hormone.” The reality is more complex—it is more accurate to say that dopamine is associated with reward, motivation, and learning.

Dopamine is typically released when:

• We experience something pleasurable, such as food, intimacy, or an enjoyable experience.
• We receive recognition, such as praise, success, or social approval.
• We anticipate a reward—sometimes the anticipation alone is enough to activate the system.

This is how we learn what is “worth repeating.” The brain stores the message: “That was pleasurable; I want to return to it.” This is a healthy part of how motivation, learning, work engagement, and relationships function.

Dopamine and addiction

In addictions—both substance-related and behavioral—the reward system changes over the long term. An addictive substance or behavior, such as gambling, repeatedly and often very strongly stimulates the dopamine system. The brain gradually becomes “reprogrammed”: the craving for the substance or activity begins to outweigh reason and consideration of long-term consequences.

Over time:

• The brain’s sensitivity to ordinary rewards changes, and pleasure from everyday things becomes weaker.
• Craving—the intense desire for a substance or behavior—increases.
• Control mechanisms in brain regions responsible for planning and self-control become weaker.

Addiction is therefore the result of a long-term neurobiological change, not merely a matter of “weak willpower.” Current research understands addiction as a chronic, relapsing brain disorder that also has psychological and social dimensions.

Serotonin: regulating mood, anxiety, and sleep

Serotonin contributes to:

• The regulation of mood and emotional stability.
• Levels of anxiety and tension.
• Sleep quality.
• Appetite and the overall “emotional tone” of the day.

When the serotonergic system is not functioning optimally, a person may experience:

• Persistently low mood or a sense of emptiness.
• Increased anxiety and inner tension.
• Disturbed sleep or waking in the morning with a feeling of heaviness in the chest.
• A reduced ability to experience pleasure from things that used to bring joy.

Some modern antidepressants, such as SSRIs, work by modifying the availability of serotonin in the brain. They increase serotonin availability in the synapses, which may help alleviate depressive and anxiety symptoms in some patients. This does not mean, however, that “low serotonin” is the sole cause of depression—it is one piece of a complex mosaic of biological, psychological, and social factors.

In the case of these difficulties, it is therefore important to emphasize that:

• Depressive and anxiety-related difficulties are not simply “about serotonin.”
• Medication alone does not address relational, traumatic, or existential factors.
• Optimal treatment often combines pharmacotherapy, psychotherapy, and lifestyle changes.

Noradrenaline: the internal alarm and capacity for performance

Noradrenaline is both a neurotransmitter and a stress mediator. It activates the body in situations that require performance or a rapid response—typically during strain, danger, examinations, work-related stress, or other demanding circumstances.

It helps to:

• Increase alertness and concentration.
• Prepare the body for a “fight-or-flight” response.
• Temporarily enhance performance.

During short-term stress, it helps us perform—to get through an exam, presentation, demanding shift, or crisis situation. However, if the noradrenergic system remains overstimulated for a long time—for example, due to chronic stress, overload, or a constant “online” mode—we may feel as though we “never fully switch off.” We become tense, exhausted, irritable, have difficulty falling asleep, and the body remains in a constant state of alertness.

This is also why, in practice, it makes sense not only to treat symptoms but also to adjust one’s lifestyle, daily rhythm, rest, and relationship to stress—just as we adjust the intensity of individual instruments in an orchestra.

GABA and glutamate: the brake and accelerator of the brain

GABA and glutamate operate somewhat behind the scenes, but together they form a fundamental pair that maintains the balance between activation and inhibition in the nervous system.

GABA - the main brake

GABA (gamma-aminobutyric acid) is the primary inhibitory neurotransmitter in the adult brain. It helps slow down excessively rapid or intense neuronal activity, supports calmness, concentration, and falling asleep, and reduces inner tension.

When the “brake” is insufficient, the brain may run at excessively high speed. A person may feel tense, overwhelmed, and internally restless. Imbalances in the GABA system have been associated with anxiety disorders and several other psychological difficulties.

Some anti-anxiety medications, such as benzodiazepines, work by enhancing the effects of GABA. This is why they need to be used very carefully, for a limited time, and under professional supervision—especially in people with a predisposition to addiction.

Glutamate - the main accelerator

Glutamate is the primary excitatory neurotransmitter. It plays a crucial role in learning, memory, and synaptic plasticity—the changes in connections between neurons that allow the brain to adapt and change based on experience. Glutamate helps the brain respond, adapt, and remember.

However, when the “accelerator” is too strong or remains unregulated for a long time, it can overload the nervous system and contribute to cellular damage.

This is why the balance between GABA and glutamate is so important for mental health. Research suggests that disruptions in the balance between glutamate and GABA may contribute to depressive disorders and other mental health conditions.

How neurotransmitter imbalances may appear in everyday life

Imbalances in neurotransmitter systems do not manifest as “laboratory values” alone, but directly in our experience:

• Persistent sadness, loss of interest, fatigue, and emptiness.
• Intense anxiety, physical tension, and panic attacks.
• Sleep disturbances or waking in the morning with a feeling of distress.
• Impulsivity and difficulty controlling substance use or behavior.
• Problems with concentration, irritability, and emotional instability.

It is important to add that the same symptoms do not necessarily have the same biological cause in every person. Our biology interacts with life experiences, trauma, behavioral patterns, current circumstances, and the support system available to us.

Mental health as an interplay of systems, not “one hormone”

Current neuroscience shows that:

• Addiction results from changes in the motivational, emotional, and control circuits of the brain.
• Depression and anxiety are associated with subtle shifts in the balance of various neurotransmitters and brain networks.
• No single neurotransmitter is inherently “good” or “bad”—its effects depend on context and interaction with other systems.

Just as the brain does not depend on one dominant neurotransmitter but on a complex interplay of dopamine, serotonin, GABA, glutamate, and other substances, mental health care does not have one simple solution.

Long-term change usually requires a combination of:

• Understanding one’s own emotional and behavioral patterns through psychotherapy.
• Possible pharmacological support where appropriate, such as in moderate to severe depression or anxiety.
• Lifestyle adjustments, including sleep, daily rhythm, physical activity, relationships, stress management, and working with one’s digital environment.
• A safe environment where it is possible to speak openly about one’s experience without simplistic judgments.

Just as the brain cannot be healed with “one substance,” a person generally cannot recover through one quick step. It is meaningful to carefully seek a combination of approaches that respects both neurobiology and each person’s unique life story.

When it makes sense to seek professional help

Seeking professional support may be appropriate if:

• You have not felt like yourself for an extended period and ordinary strategies—rest, a holiday, or changes to your routine—are not helping.
• You feel that you are losing control over your use of addictive substances or behaviors, such as alcohol, medication, gambling, or online activities.
• Anxiety, sadness, or tension interfere with your work, studies, relationships, or self-care.
• You are beginning to fear your own thoughts or reactions.

You do not need to know exactly “which neurotransmitter” is out of balance. What matters is recognizing that something is happening—and allowing yourself to talk about it.

At EUNOMA Clinic, we connect current neuroscience findings with psychotherapy, addiction care, nutritional therapy, and lifestyle support. We work with a comprehensive view of the person—their brain, body, relationships, and life story.

If you feel that your inner balance is not working as well as it could, you can contact us. Together, we will explore what your nervous system needs—with professional expertise, respect, and a human approach.

Anxiety is among the most common reasons why people begin seeking help, considering change, or reaching for various "calming" preparations. They often consider natural remedies and dietary supplements and ask whether these can be a safe alternative to medications.

At EUNOMA Clinic, we focus on comprehensive mental health support. We combine psychotherapy, psychological and addiction counseling, nutritional therapy, and lifestyle medicine principles. We view natural remedies as a possible supplement, not as an independent solution for difficult anxiety experiences.

How Anxiety Disorders Manifest

Anxiety is not weakness or "oversensitivity." It is a state that can manifest in the mind, body, and sleep. Anxiety is a human emotion that has a defensive and adaptive function. However, when it exceeds a tolerable limit, we speak of anxiety disorders. Anxiety disorders affect approximately 25% of the population in the developed world.

Anxiety disorders include, for example:

• phobic anxiety states
• panic disorder
• anxiety-depressive disorder
• generalized anxiety disorder
• obsessive-compulsive disorder

Symptoms of anxiety disorder may include, for example:

• rumination of thoughts
• tension in the body, irritability
• inner restlessness, worries
• poor concentration
• problems with falling asleep or sleep
• depression, obsessions, phobias

However, anxiety disorders often also manifest physically, for example as chest pain, heart palpitations, dizziness, hot flashes, shortness of breath, vomiting, vague pains, and other symptoms.

What Is Key in Anxiety Disorders: Psychotherapy and Lifestyle

In the long term, it has been shown that the crucial role in anxiety disorders is played by:

• psychotherapy (individual, family, couples)
• work with beliefs, relationships, and experienced stressors
• adjustment of sleep, exercise, diet, and stress management
• sometimes pharmacotherapy, which falls under the competence of psychiatry

At EUNOMA Clinic, we focus precisely on that part of care that is based on psychotherapy, counseling, and lifestyle adjustments. We discuss natural remedies and dietary supplements with clients as possible support if they safely fit into their overall plan - not as the main tool for working with anxiety difficulties.

Natural Support for Anxiety: What the Research Says

Research on herbal preparations related to anxiety experiences is diverse - for some herbs we have more data, for others rather preliminary findings. Below we provide an overview of those we encounter most frequently in practice.

Lavender

Standardized lavender extract in capsule form is one of the best-researched preparations in connection with mild to moderate anxiety. Clinical studies suggest that it may contribute to alleviating anxiety symptoms and tension in some people.

Lemon Balm (Melissa officinalis)

Lemon balm is traditionally associated with calming, sleep support, and reduction of nervousness. Systematic reviews show that it may temporarily affect milder anxiety states, but studies tend to be smaller and diverse (different doses, product forms). The effect is rather mild and very individual.

Passionflower (Passiflora incarnata)

Passionflower appears in the literature as a possible supportive option for anxiety experiences; some studies suggest its use even in the context of gradual benzodiazepine discontinuation as a supplement. We currently have a limited number of studies, often with a smaller number of participants. In practice, it makes sense to view it as part of a broader plan, not as an independent solution.

Ashwagandha (Withania somnifera)

It belongs among adaptogens; available studies show that it may support stress management, milder anxiety, and affect cortisol levels. Meta-analyses suggest potential benefit, while also pointing to limited evidence quality and the need for long-term safety data. It may be suitable for some people, but certainly not as an "automatic" supplement to other sedative preparations or psychotropic medications.

Valerian (Valeriana officinalis)

Valerian is traditionally associated more with falling asleep and the subjective feeling of calming than with influencing anxiety difficulties themselves. Evidence for anxiety experiences is ambiguous and limited; if it helps, it tends to be more in the area of sleep.

Natural Does Not Mean Without Risk

A common myth goes: "When it's natural, it's okay." In practice, however, it holds true that even herbs and dietary supplements:

• can have side effects (drowsiness, digestive difficulties, mood changes)
• can interact with other medications (e.g., antidepressants, mood stabilizers, blood clotting medications)
• are not automatically suitable during pregnancy and with certain chronic diseases
• can have variable quality and content of active substance depending on the manufacturer

Therefore, with clients we always consider the individual situation - overall health status, anxiety experiences, medications used, and the specific type of preparation. Natural support can make sense only when we have a clearer picture of what is happening in a person's life.

"Calming" Medications: What to Know

Among medications used for anxiety disorders belong:

• antidepressants (e.g., citalopram, escitalopram, sertraline, trazodone, venlafaxine)
• benzodiazepines (e.g., cinolazepam, bromazepam, clonazepam, alprazolam)
• antihistamines (hydroxyzine, promethazine)
• buspirone

Benzodiazepines belong among medications that can temporarily alleviate severe anxiety symptoms or panic states. They have their place in medicine, but at the same time:

• with prolonged use they increase the risk of tolerance
• can lead to physical dependence
• with abrupt discontinuation, withdrawal symptoms may appear—increased tension, restlessness, insomnia, seizures

This is precisely why it is crucial that decisions about initiation, dosing, and discontinuation belong in the hands of a psychiatrist. At EUNOMA Clinic, we open these topics with clients, map their experiences, and as needed recommend establishing or coordinating care in the area of psychiatry.

Our work focuses on the part where psychotherapy, counseling, and lifestyle play a key role - thus on the change process that can take place alongside any treatment led by a psychiatrist.

How We Approach Anxiety at EUNOMA Clinic

At EUNOMA Clinic, we offer comprehensive mental health support that includes:

• psychological counseling and psychotherapy
• addiction counseling, if tension and anxiety experiences are associated with addictive behavior or substance use
• nutritional therapy and work with lifestyle
• education and consultation regarding the use of dietary supplements, herbs, and their possible risks

Our role is not to replace psychiatric care, but to be a safe space where anxiety difficulties, stressful situations, and impact on daily life can be openly discussed, understood, and ways to work with them in psychotherapy and lifestyle can be sought.

When Professional Support May Be Useful

Professional contact may be useful if:

• anxiety experiences last for a longer period and recur
• tension and restlessness begin to interfere with relationships, work, studies, or sleep
• you feel that you cannot manage an ordinary day without "something to calm down"
• you are not sure how to safely work with natural remedies or medications you are taking

What to Expect from Consultations at EUNOMA Clinic

• together we will map what your current situation looks like—in the area of psyche, body, relationships, and lifestyle
• we will propose an individual support plan: psychotherapy, addiction or nutritional counseling, work with stress, sleep, and nutrition, or possibly a recommendation to establish or coordinate care in psychiatry if the situation requires it
• we will also discuss your questions regarding natural remedies, dietary supplements, and their possible place in the overall plan

Our goal is not to decide for you, but together to seek a safe and sustainable path that makes sense for you.

For many people, coffee is a regular part of the day. It helps with concentration, temporarily reduces fatigue, and is tied to a pleasant ritual, but at the same time it is not a completely neutral drink, and for some people it can worsen sleep, increase nervousness, or lead to the feeling that the day cannot really begin without it.

Current review studies show that for most healthy adults, moderate coffee consumption is generally safe and is often associated with favorable health outcomes. That does not mean coffee is suitable for everyone in the same amount, or that the more caffeine a person consumes, the better the body will function.

Coffee is not just about coffee, but also about lifestyle

When assessing the effects of coffee, it is useful to look at the broader context. Coffee affects a person differently if they sleep well, eat regularly, have a stable daily routine, and drink it in the morning, versus someone who is chronically overloaded, sleeps too little, and uses coffee as a way to “push through” fatigue.

This is where the main message matters: coffee itself is usually not the biggest problem. More often, it is a sign that the body is lacking rest, regularity, or space for recovery over the long term.

Coffee and sleep

Sleep is the area where the effects of caffeine show up most often. Caffeine can temporarily reduce fatigue and increase alertness, but it can also delay falling asleep, shorten sleep duration, and worsen sleep quality.

The European Food Safety Authority states that even around 100 mg of caffeine taken shortly before bedtime can worsen sleep in some adults. This is especially important for people who do not see afternoon or evening coffee as a problem, yet still wake up feeling unrefreshed.

In practice, this can create an easy vicious circle. A person feels tired after a bad night, drinks more coffee, falls asleep worse in the evening, and needs caffeine again the next day.

What research says today about coffee and health

Large review studies show that moderate coffee consumption in the general adult population is often associated with a lower risk of some long-term health problems. In a frequently cited umbrella review from 2017, drinking about 3 to 4 cups of coffee per day was associated with the greatest reduction in health risks, with lower risk of all-cause mortality and some cardiovascular diseases compared with not drinking coffee. The same review also found that during pregnancy, high intake of coffee/caffeine may be associated with low birth weight, preterm birth, and pregnancy loss.

Recent reviews from the past few years generally confirm a favorable or neutral relationship between coffee and metabolic health, cardiovascular health, and long-term health outcomes (for example, a reduced likelihood of some cancers), especially with moderate consumption. From a practical point of view, it is important that part of the “benefits of coffee” may also be related to other components of coffee and to the way drinking it fits into daily routine.

It is therefore important to read these findings soberly. They do not mean that coffee “treats” anything or that people who do not drink it should start drinking more. Some of the results may be related to overall lifestyle, diet, exercise, smoking, and other habits that differ between people.

When coffee can be harmful

Caffeine is a stimulant of the central nervous system, so in more sensitive people it can cause restlessness, anxiety, irritability, palpitations, heartburn, or worse sleep. Coffee can be a problem especially when the caffeine dose is too high or when a person is among more sensitive consumers. The European Food Safety Authority also states that effects can appear within 15–30 minutes and that in some adults, 100 mg of caffeine shortly before sleep can disrupt both sleep duration and quality.

The risk rises mainly with higher doses, when combined with energy drinks, in people with insomnia, arrhythmias, or during pregnancy. The risk also increases when coffee is used as a substitute for rest. If the body is chronically deprived of enough sleep, regular meals, or time for recovery, caffeine may briefly improve performance, but it can also mask signs of exhaustion. A person can then easily miss that the problem is not “too little coffee,” but rather too little rest for too long.

Is coffee addictive?

It is more accurate to say that caffeine can be addictive, meaning the substance found in coffee. This is not the same type of dependence known from alcohol, nicotine, or illegal drugs, but some people do develop tolerance, a regular need for the dose, and unpleasant feelings when they stop.

In such cases, unpleasant symptoms can appear after stopping or sharply reducing intake, such as headache, fatigue, sleepiness, poorer concentration, irritability, or the feeling that one “cannot function” without coffee. A recent 2024 review describes a connection between problematic caffeine use, withdrawal symptoms, and worse psychological well-being in adults.

For the average coffee drinker, a simple explanation is useful: coffee itself may not be the problem, but if someone becomes irritable or exhausted without it, has to keep increasing the dose, or caffeine significantly disrupts sleep, it is time to pay attention.

How much caffeine is considered safe

According to the European Food Safety Authority, a total daily caffeine intake of up to 400 mg is generally considered safe for healthy adults. A single dose of up to about 200 mg of caffeine is considered safe for most healthy adults.

For pregnant women, EFSA recommends keeping total daily caffeine intake at or below 200 mg. This matters because higher caffeine intake during pregnancy has been linked in review studies to a higher risk of adverse pregnancy outcomes.

How much caffeine common coffee drinks contain

The amount of caffeine can vary depending on the type of beans, serving size, preparation method, and the specific café. Still, it is useful to have an approximate idea of how much caffeine different drinks may contain.

While a classic espresso can contain up to 80 mg of caffeine, filtered coffee can contain up to 200 mg. In practical terms, that means two large coffees in the morning can cover most of the recommended daily limit for some people. Those who combine coffee with energy drinks, cola, tea, or pre-workout supplements should be especially careful.

What matters more than cup count

For the body, it is not just the number of coffees that matters, but also the timing and the reason for reaching for coffee. From a lifestyle perspective, it is useful to pay attention to these areas:

• When you drink coffee during the day: afternoon and evening coffee more often disrupts falling asleep and sleep quality.

• How well you sleep long-term: if a person is chronically sleep-deprived, caffeine often only covers fatigue rather than solving the cause.

• How you feel after coffee: whether it helps concentration or instead increases tension, irritability, and inner restlessness.

• Food and hydration: coffee on an empty stomach is fine for some people, but for others it worsens stomach discomfort or nervousness.

For that reason, it is not possible to say that there is one ideal amount of coffee for everyone. It is more sensible to watch your own body’s reaction, sleep quality, tension level, and whether coffee supports normal functioning or has started replacing rest.

Who should be more careful

Extra caution is advisable for pregnant women, people with significant anxiety, insomnia, palpitations, or a sensitive stomach. Caution is also appropriate for adolescents and for people who tend to use stimulants as a way of coping with exhaustion or psychological discomfort.

In practice, it is also worth paying attention when someone drinks coffee mainly to function after a bad night, skipping meals, or work overload. In that situation, the most important question is usually not “how much coffee is still okay,” but “what is happening in my routine that I stop functioning without it?”

Conclusion

Coffee can be a normal part of life for most healthy adults and may be associated more with benefits than risks. From a health perspective, however, the most important factor is usually not the coffee itself, but the context in which it is consumed.

When there is enough sleep, regular food, movement, and space for rest, coffee tends to be more of a supplement. When these basics are missing, it can easily become a crutch that helps only in the short term while masking the underlying problem.

„Přibrala jsem, i když jím pořád stejně.“ „Mám pocit, že jsem neustále oteklá a unavená.“ „Kalhoty mi nesedí, přestože váha ukazuje skoro stejné číslo.“ Pokud máte za sebou onkologickou léčbu, chirurgické odstranění vaječníků nebo hormonální terapii a prožíváte tyto stavy, máme pro vás hned na úvod důležitou zprávu: Není to vaše selhání, nedostatek disciplíny ani slabá vůle.

Vaše tělo prošlo obrovskou změnou, kterou moderní medicína nazývá uměle navozená menopauza.

Šok, na který tělo nemělo čas

Zatímco při přirozené menopauze klesá hladina ženských hormonů postupně několik let, u uměle navozené menopauzy (vlivem chemoterapie, radioterapie nebo léků) dochází k pádu estrogenů ze dne na den. Tělo doslova ztratí čas na adaptaci, a proto jsou doprovodné symptomy mnohem intenzivnější.

Estrogen totiž není jen „pohlavní hormon“. Ovlivňuje náš metabolismus, citlivost na inzulín, distribuci tuku, unavenost i to, jak efektivně dokáže tělo hospodařit s vodou a solí.

Když jeho hladina prudce klesne, stane se několik věcí najednou:

1. Zpomalí se bazální metabolismus a dochází k přirozené ztrátě svalové hmoty, kterou začne nahrazovat viscerální (vnitřní) tuk.

2. Tělo začne zadržovat vodu. Ztrácí totiž schopnost efektivně vylučovat přebytečnou sůl.

Sodík a draslík: Magnet vs. vyhazovač vody

Častým mýtem je, že za oteklé nohy, prsty a břicho může prostě „moc vody“ a řešením jsou drastické odvodňovací čaje nebo hladovění. Opak je ale pravdou. Tělo vodu zadržuje proto, že v něm chybí rovnováha mezi sodíkem a draslíkem.

• Sodík funguje jako magnet na vodu. Po menopauze se snadněji hromadí v tkáních a táhne vodu s sebou.
• Draslík je „vyhazovač“ přebytečné vody . Jde do ledvin a dává jim pokyn: „Je tu moc sodíku, vyhoďte ho ven!“ 

Rozsáhlá vědecká analýza NHANES ukázala, že pro minimalizaci metabolických rizik a otoků není nejdůležitější samotné množství soli, ale právě ideální poměr sodíku a draslíku ve stravě (za ideální poměr Na:K byl zjištěn poměr 1,203). Většina z nás to má ale přesně naopak – jíme moc sodíku a málo draslíku, což u žen po menopauze vede k chronickým otokům.

Průměrný Čech denně zkonzumuje přibližně 13 až 16,5 gramů soli, což odpovídá příjmu 5,2 – 6,6 g sodíku. Ke snížení denního příjmu snad stačí malé změny:

• sušená šunka (5,5 g soli/100g) -> dětská šunka (1,7 g soli/100g)
• rohlík se sypanou solí (1,8g/kus) -> rohlík bez posypu (0,7g/kus)
• balkánský sýr, niva (4-7g/100g) -> mozzarella, žervé, ricotta (0,5g/100g)
• sójová omáčka (16 g/100 ml) -> sójová omáčka se sníženým obsahem soli (8 g/100 ml)
• kořenící směsi se solí (58g/100g) -> jednodruhové bylinky (0g)
• sterilovaná zelenina (1-2g/100g)  -> čerstvá zelenina

Jak z toho ven? Zapomeňte na diety, změňte detaily

Cesta k lehčímu tělu a splasknutí otoků nevede přes extrémní restrikce. Pomohou malé, ale strategické změny v kuchyni.

1. Snížit sodík (cíl: do 2300 mg denně) 

Průměrný Čech zkonzumuje až trojnásobek doporučeného množství soli. Pozor na tavené a plísňové sýry, uzeniny, instantní jídla a kupované pečivo se sypanou solí. Vyměňte sušenou šunku za kvalitní dětskou, balkánský sýr za mozzarellu nebo ricottu a klasickou sójovku za variantu se sníženým obsahem soli.

2. Zvýšit draslík (cíl: 3500–4700 mg denně) 

Skvělým zdrojem je avokádo, banány, luštěniny, špenát a sušené meruňky. Pozor na brambory – vařením bez slupky ztratíte až 50 % draslíku do vody. Raději je pečte nebo vařte ve slupce.

3. Hlídat si glykemický index (GI)

Když vám po sladkém nebo bílém pečivu prudce vyletí krevní cukr, tělo vyplaví inzulín. A vysoký inzulín je pro ledviny přímým povelem: „Zadržuj sodík a nepouštěj vodu!“ Volte raději celozrnné potraviny, ovesné vločky a ke každému jídlu přidejte bílkovinu nebo zdravý tuk, které glykemický index jídla sníží.

Vaše tělo po léčbě nepotřebuje potrestat hladovkou ani žádnou vysoce restriktivní dietou. Potřebuje výživu, podporu a dostatečný pitného režimu. Dejte mu čas a začněte malými krůčky.  

Pokud chcete pomoct, jak nastavit stravování zdravě, srozumitelně a podle vašich potřeb, objednejte se k nám na konzultaci a získejte odbornou podporu v oblasti výživy.

Attention-Deficit/Hyperactivity Disorder (ADHD) is not just a “childhood diagnosis” or simple distractibility. For many people, it persists into adulthood and can subtly affect work performance, relationships, health, and overall quality of life. It often remains undiagnosed, leading to frustration, exhaustion, or a persistent sense of underachievement instead of understanding.

What symptoms may indicate ADHD, and how is it connected to broader lifestyle factors?

How to Recognize ADHD in Adulthood

ADHD does not only manifest as hyperactivity. In adults, other symptoms often predominate and can be easily overlooked:

• difficulty concentrating and sustaining attention
• frequent forgetfulness and misplacing things
• procrastination and difficulty completing tasks
• impulsive decision-making
• inner restlessness or a sense of mental overload
• fluctuating motivation and energy levels

Many people interpret these patterns as “lack of willpower” or “laziness.” In reality, ADHD is a neurodevelopmental difference that affects how the brain functions, particularly in areas related to attention regulation, emotions, and reward processing.

ADHD and Lifestyle: Overlooked Connections

The first step toward balance between body, mind, and lifestyle is understanding the connections - how ADHD influences different areas of life and how those areas, in turn, affect ADHD. ADHD rarely exists in isolation; it both shapes and is shaped by daily habits and environment.

Sleep

People with ADHD often struggle with irregular sleep patterns, difficulty falling asleep, or a delayed circadian rhythm. Sleep deprivation then worsens attention, impulsivity, and emotional stability.

Diet and Nutrition

Irregular eating patterns, cravings for sugar or “quick energy,” and skipping meals are common. Fluctuations in blood sugar levels can intensify mood swings and impair concentration.

Exercise

Regular movement can significantly help regulate attention and reduce internal tension. However, maintaining consistency is often more challenging than the activity itself.

Digital Environment

Excessive use of smartphones, social media, or constant multitasking increases cognitive load and can deepen ADHD symptoms, creating a cycle of distraction.

ADHD and Risky Use or Addiction

One of the less discussed but critical aspects of ADHD is the increased risk of addictive behaviors.

People with ADHD tend to seek fast sources of dopamine - short-term “rewards” that provide relief or stimulation. This may lead to:

• excessive use of alcohol or other substances, often stimulants (e.g., cocaine, methamphetamine)
• addictive eating patterns (such as binge eating)
• problematic use of digital technologies
• impulsive spending or risk-taking behavior

Without understanding these connections, ADHD can remain an underlying factor that sustains addictive patterns and related difficulties.

Impact on Mental Health and Relationships

ADHD affects not only performance but also emotional experience.

Common challenges include:

• anxiety and chronic stress
• low self-esteem rooted in repeated setbacks
• emotional instability or hypersensitivity
• relationship difficulties (forgetfulness, impulsive reactions, unfinished commitments)

Without proper support, ADHD can lead to a persistent feeling that “something is wrong,” without understanding the true cause.

Why a Comprehensive Approach Matters

ADHD is not just about diagnosis. It is about understanding the interplay between the brain, behavior, and lifestyle.

An effective approach often includes a combination of:

• psychological support
• adjustments to daily routines
• stress and emotion regulation
• nutritional guidance
• and, when appropriate, medical treatment

Rather than trying to change everything at once, small, sustainable steps, such as a short daily walk or brief relaxation practice, can often be more effective. Each individual has a unique profile, and an individualized approach is key.

If you recognize yourself in some of these descriptions, it may be helpful to view your situation in a broader context.

At EUNOMA Clinic, we offer comprehensive consultations focused on the connection between mental health, lifestyle, and potential addictive patterns. Together, we seek clear explanations and practical solutions that make sense in everyday life.

Book an appointment for an initial consultation and gain a clearer understanding of what is really happening in your functioning - and how you can influence it.

Průměrný uživatel zkontroluje chytrý telefon až 96krát denně, tedy každých 15–20 minut, což vytváří kompulzivní chování podobné hazardu. Psycholožka a psychoterapeutka PhDr. Michaela Pacáková toto téma přiblížila v pořadu iMedical pro FocusOn, kde upozornila, jak moderní technologie zneužívají evoluční mechanismy mozku prostřednictvím dopaminu.

V rozhovoru vysvětluje, jak časté používání digitálních technologií ovlivňuje pozornost, emoce i schopnost regulace chování u dětí a dospívajících. Téma nadměrného užívání mobilních telefonů je v současnosti jedním z klíčových faktorů, které ovlivňují dětské duševní zdraví.

Mimo jiné v rozhovoru popisuje fenomén „smombie“ (smartphone zombie) – lidé pohlcení telefonem, kteří přestávají vnímat okolí, což je riziko i v dopravě. Problém se netýká jen mladých, ale i starších osob; u dětí je však dopad výraznější bez dohledu rodičů.

Aplikace maximalizují čas na obrazovce díky FOMO (fear of missing out, strach z vynechání) a dopaminové odměně, což může následně vést k nelátkové závislosti. Jedním z příznaků je kontrolování telefonu automaticky, i když to přináší negativní důsledky.

V rámci rozhovoru pro zdravější používání moderních technologií Michaela radí:

• Posilujte sebereflexi, tj. všímejte si návyků a jejich dopadů
• Nastavte si časové limity (např. 20 minut denně)
• Vypněte notifikace
• Nastavte si bezdigitální zóny (jídelna, ložnice)
• Přepněte na černobílý režim na telefonu pro snížení atraktivity
‍

V rozhovoru se dále dozvíte:

• jak časté používání mobilu ovlivňuje dětský mozek
• proč děti sahají po telefonu i desítky krát denně
• jak poznat rizikové používání digitálních technologií
• jak nastavit zdravé hranice pro děti

Celý rozhovor si můžete pustit na webu FocusOn.CZ.

V EUNOMA Clinic se zaměřujeme na komplexní péči o duševní zdraví dětí, dospívajících i dospělých. Pomáháme rodinám lépe porozumět vlivu technologií na psychiku a nastavovat zdravé návyky v digitálním prostředí.

Nutrition affects energy levels, digestion, immunity, mental health, and the course of many diseases. When people seek help with their diet, they often come across terms like dietitian, nutrition therapist, nutrition coach, nutrition specialist, or health coach. At first glance, these may sound similar, but in the Czech context, there are important differences.

If you are addressing nutrition in connection with your health, illness, medication, intolerances, or specific dietary needs, it is usually best to consult a dietitian (in Czech context often referred as nutrition therapist). This is a licensed healthcare professional with formal education and clearly defined competencies. A nutrition coach can offer general advice, but they may not always have the qualifications or authorization to work with health-related nutrition issues.

Who Is a Dietitian?

A dietitian (nutrition therapist) is a non-physician healthcare professional whose education and practice are defined by law in the Czech Republic. This means they are not simply someone interested in healthy eating, but a trained expert in nutrition, dietetics, and patient care.

A nutrition therapist works with people who:

• Want to improve their diet in a sustainable, evidence-based, and health-safe way,
• Are overweight or underweight,
• Experience digestive issues,
• Have diabetes, high cholesterol, or other chronic conditions,
• Have food intolerances or specific dietary restrictions,
• Need dietary adjustments during recovery, after illness, or during long-term treatment.

In healthcare, the key advantage of a dietitian (nutrition therapist) is their ability to assess nutrition comprehensively, taking into account medical conditions, diagnoses, and physician recommendations.

Who Is a Nutrition Coach?

A nutrition coach may focus on meal planning, weight loss, or general healthy eating principles. However, in the Czech Republic, this is not a regulated healthcare profession. This means that even individuals without formal medical education - often after completing short courses - can provide these services.

This does not automatically mean a nutrition coach lacks quality. The key differences are:

• They may not have formal medical education,
• They cannot replace healthcare services,
• They should not address nutrition related to medical conditions without proper qualifications.

When choosing a professional, it is essential to verify their education and practical experience.

Other Professionals Involved in Nutrition

Nutrition may also be addressed by other professionals, most commonly:

• Physicians (e.g., internists, diabetologists, gastroenterologists, pediatricians),
• Nurses within patient education,
• Pharmacists, especially regarding medications and supplements.

Each profession plays a different role. Physicians diagnose and treat, nutrition therapists (dietitians) focus on diet as part of care, and nutrition coaches provide general lifestyle guidance. If you have a health condition, the safest starting point is a professional trained in clinical nutrition.

How to Recognize a Qualified Nutrition Therapist (Dietitian)

When selecting a specialist, it helps to check a few key factors. A qualified nutrition therapist typically:

• Clearly states their formal university education in nutrition therapy,
• Uses the official professional title “nutrition therapist" or "dietitian",
• Has clinical experience or experience in healthcare settings,
• Can explain their approach with respect to your health condition,
• Does not promise quick fixes but works professionally and individually.

A good sign is also when the specialist asks about your health status, medications, lab results, digestion, lifestyle, and goals. This indicates an individualized approach rather than a one-size-fits-all diet plan.

When “Healthy Eating” Isn’t Enough

General healthy eating advice can be helpful, but it is not always sufficient. Professional support is especially important when:

• You have a diagnosed medical condition,
• You experience recurring digestive problems,
• Weight loss or gain is not working,
• You struggle with eating in relation to stress, mental health, or medication,
• You need safe dietary adjustments during pregnancy, breastfeeding, or for children.

In these cases, a dietitian/nutrition therapist provides the greatest benefit by tailoring recommendations not only to your goals but also to your health context.

Our Approach at EUNOMA Clinic

At EUNOMA Clinic, we view nutrition as an integral part of overall health. Nutrition therapist/dietitian Kateřina Kozáková helps clients create a diet that is practical, safe, sustainable, and tailored to individual needs.

We believe that a healthy relationship with food is the foundation of long-term health and well-being. It’s not about strict rules, calorie counting, or guilt - it’s about understanding your body’s needs and respecting its signals..

Working with Kateřina is ideal if you want to:

• Understand your diet without unnecessary restrictions,
• Adjust eating habits in relation to health issues,
• Improve your relationship with food,
• Find solutions that fit into everyday life,
• Receive professional guidance without extremes or unsustainable advice.

Kateřina Kozáková supports clients in rediscovering the joy of eating, learning to listen to their bodies, and accepting that nutrition can be a natural, balanced, and stress-free part of life. Together, they find sustainable solutions that integrate easily into daily routines and strengthen both confidence and motivation for self-care.

Chcete vědět, jak nastavit stravování zdravě, srozumitelně a podle vašich potřeb? Objednejte se k nutriční terapeutce Kateřině Kozákové v EUNOMA Clinic a získejte odbornou podporu v oblasti výživy.‍

Generace Z vyrůstá v prostředí, které je výrazně jiné než dřív. Rychlé tempo, tlak na výkon, nejistota, sociální sítě a snadná dostupnost nikotinu vytvářejí kombinaci, která může zvyšovat riziko návykového chování. V rozhovoru pro Radio Wave o tom mluví psycholožka PhDr. Michaela Pacáková, která působí mimo jiné v EUNOMA Clinic, a upozorňuje, že u mladých lidí se často nemění potřeba úlevy, ale jen forma, jakou ji hledají.

Zatímco klasické cigarety u mladé generace ustupují, vaping zůstává velmi rozšířený. Vedle nikotinu ale roste i význam digitálních závislostí, především nepřetržitého scrollování, neustálé dostupnosti obsahu a tlaku na srovnávání se s ostatními. Podle psychologického pohledu je důležité neřešit pouze samotný návyk, ale i to, co mu předchází: stres, úzkost, osamělost, potřeba zapadnout nebo snaha o rychlou regulaci emocí.

Tento pohled dobře zapadá do konceptu lifestyle medicine v EUNOMA Clinic. Zdraví nevnímáme jen jako nepřítomnost nemoci, ale jako výsledek každodenních návyků, spánku, pohybu, stravy, psychické pohody a kvality prostředí, ve kterém člověk žije. Právě u závislostí je proto klíčové hledat souvislosti a pracovat s nimi včas a citlivě.

Prevence, otevřený rozhovor a včasná odborná podpora mohou sehrát zásadní roli. U dospívajících a mladých dospělých je důležité vytvářet prostředí, kde je možné mluvit o stresu, tlaku i nejistotě bez zlehčování a bez moralizování. Čím dřív se zachytí varovné signály, tím větší je šance předejít rozvoji vážnějších obtíží.

Jak poznat, že je čas problém řešit?

Mezi varovné signály může patřit užívání nikotinu jako hlavního způsobu zvládání stresu, zhoršení spánku, nálady nebo prospěchu ve škole. U digitálních závislostí bývá typické bezmyšlenkovité scrollování, neschopnost odložit telefon nebo výrazné rozladění při omezení přístupu. Pokud se tyto vzorce opakují a začínají zasahovat do běžného fungování, je vhodné situaci nepodceňovat.

Co pomáhá

Účinná pomoc obvykle nezačíná zákazem, ale porozuměním. Důležité je zjistit, co daný návyk člověku přináší, v jakých situacích se objevuje a jaké jiné způsoby regulace by mohly být udržitelné. V praxi to může znamenat práci s psychologem či adiktologem, úpravu denního režimu, podporu spánku, pohybu i zvládání stresu a v některých případech také spolupráci s dalšími odborníky.

V EUNOMA Clinic nabízíme odbornou psychologickou a adiktologickou podporu pro děti, dospívající i jejich rodiče.
Objednejte se na konzultaci a zjistěte, jak můžeme pomoci vám nebo vašemu dítěti.

Lifestyle medicine, is an approach that uses everyday habits as a key tool for both prevention and support in treatment. At EUNOMA Clinic, we see it as a practical framework that connects mental health, physical health, recovery, and the long-term sustainability of change. Lifestyle medicine is widely described as an evidence-based approach built around interconnected pillars such as nutrition, physical activity, restorative sleep, stress management, social connection, and avoiding risky substances.

It is not a set of general recommendations, but a way of understanding what keeps a person’s difficulties going. Very often, there is not just one problem, but a network of interconnected factors - for example, stress worsens sleep, poor sleep affects eating, irregular eating lowers energy, and fatigue then makes movement and psychological stability harder to maintain.

Nutrition

Nutrition is one of the most visible pillars of health, but in practice it is closely linked with emotions, sleep, and daily routines. We do not only look at what a person eats, but also when they eat, what state they are in when they eat, and what relationship they have with food.

Irregular eating is often connected with exhaustion, work pressure, or skipping meals during the day. This can lead to evening overeating, sugar cravings, fluctuating energy, and a lower mood. By contrast, a more stable eating routine can support concentration, emotional stability, and better sleep.

Within a comprehensive approach, we look at whether the diet is genuinely nourishing, regular, and realistically aligned with the client’s daily routine. The goal is not perfection, but a change that can be sustained over the long term.

Exercise

Exercise is not just about fitness or weight reduction. It has a direct effect on mental wellbeing, sleep, resilience to stress, and metabolic health. Regular physical activity helps reduce psychological tension, improves daytime energy, and supports better recovery.

For many clients, movement is closely linked with fatigue and mental overload. When someone has been sleeping poorly for a long time, is under stress, or is experiencing depression or anxiety, they usually move less. That in turn further worsens fatigue, mood, and overall vitality. A vicious circle develops, and it needs to be interrupted with a realistic and gradual plan.

It is important to find a form of movement that will not become another burden, but instead a source of energy. For one person, that may be brisk walking; for another, strength training, yoga, or a combination of several types of activity.

Sleep

Sleep is one of the most important pillars of health because it affects mental wellbeing, immunity, metabolism, and the ability to manage stress. A lack of sleep often shows up before a person recognizes it as the main problem - for example, through increased irritability, food cravings, poor concentration, or lower tolerance for strain.

Sleep is strongly connected with nutrition and emotional wellbeing. If a person goes to bed irregularly, works late into the night, or is overwhelmed before falling asleep, the quality of their diet and their ability to recover often deteriorate. When sleep improves, it is usually easier to manage emotions, plan meals, and maintain physical activity.

In practice, we therefore do not look only at sleep duration, but also at falling asleep, waking during the night, evening habits, the influence of caffeine, stress, and the daily routine.

Stress and recovery

Stress is not always negative, but long-term overload without enough recovery can seriously disrupt health. The effects of stress often show up in sleep, digestion, eating, energy, and a person’s relationship with their own body.

For some clients, stress leads to overeating; for others, to loss of appetite, insomnia, muscle tension, fatigue, or difficulty concentrating. It also often causes people to stop noticing bodily signals and to respond only once they are already exhausted.

Working with stress within lifestyle medicine does not mean “not being stressed.” It means learning how to handle stress so that it does not overwhelm the whole system. This includes psychohygiene, changes in daily routines, work on boundaries, pace regulation, as well as psychological support or therapeutic intervention.

Relationships and social network

The quality of relationships has a major influence on both mental and physical health. Safe, supportive relationships improve the ability to cope with stress, strengthen motivation for change, and help maintain new habits even during more demanding periods.

By contrast, long-term loneliness, a conflict-ridden environment, or exhausting relationship dynamics can contribute to anxiety, insomnia, emotional eating, or resignation in self-care. In some cases, the problem is precisely that the client has no space to recover because they are constantly in the role of the one who has to manage everything alone.

In clinical practice, we therefore do not look only at the individual in isolation, but also at what kind of support system they have, what resources surround them, and what communication patterns shape their life.

Addictive substances

Alcohol, nicotine, and other addictive substances often function as a short-term regulator of stress, fatigue, or tension. In the long term, however, they usually worsen sleep, psychological stability, energy, and the ability to change habits.

Many clients do not come primarily because of addiction, but because of fatigue, poor sleep, anxiety, or declining fitness. Yet addictive substances may be a hidden factor that keeps these problems going. That is why it is important to look at them sensitively, without moral judgment, but at the same time very concretely.

As part of a comprehensive approach, we map out what role addictive substances play in a person’s life, what they are replacing, and whether they may be preventing other changes from working.

How these factors connect

The individual pillars of health influence one another in both directions. Poor sleep can worsen nutrition, lack of movement can increase stress, stress can worsen the relationship with food, and relationship tension can disrupt recovery. That is why it is often more effective to look for connections than to treat an isolated symptom.

A typical example: a client is chronically tired, eats irregularly in the evening, moves too little, and sleeps poorly. After a closer assessment, it turns out that the underlying causes are work overload, a lack of daily structure, and a growing evening need to “switch off” through food or alcohol. A situation like this requires more than one recommendation - it requires a comprehensive plan.

Comprehensive consultation at EUNOMA Clinic

That is why we offer a comprehensive lifestyle and mental health consultation, which helps map out the individual factors of lifestyle and connect them into a meaningful plan for next steps. It is suitable for clients who are unsure where to begin with their mental health care, or for those trying to identify which specialist they should book with.

The consultation may include a recommendation about whether it would be appropriate to involve a psychologist, addiction specialist, nutrition therapist, psychotherapist, or other follow-up care, depending on the specific situation. The goal is for the client not to leave with a general recommendation, but with a clear direction: what to address first and how the individual steps relate to one another.

Do you feel unsure where to start with caring for your mental health, or are you unsure which professional to turn to with your difficulties? Book a comprehensive consultation at EUNOMA Clinic, where together we will map the factors in your lifestyle, assess how they are connected, and propose an individual plan including recommendations for next steps and the involvement of suitable specialists.

Nasal drops and sprays can provide very fast relief from a blocked nose, but with prolonged use they can begin to maintain or even worsen the problem. That is why “nasal spray dependence” is discussed more and more often: it is usually not a classic substance addiction, but rather a vicious cycle in which the nose becomes blocked again without the spray, prompting repeated use.

The good news is that this condition is usually treatable. However, simply stopping the spray “by willpower” is often not enough; it is also important to understand the underlying cause of the nasal congestion and support the mucosa and overall health with targeted lifestyle measures. This is where lifestyle medicine has its place, including work with sleep, stress, hydration, the environment, and other lifestyle factors that may worsen or improve symptoms.

What nasal spray dependence is

So-called nasal spray dependence most often develops through overuse of nasal decongestants, meaning products that quickly constrict blood vessels in the nasal lining and temporarily relieve breathing. If they are used longer than recommended, rebound congestion can develop, in which the mucosa swells again after the effect wears off and the nose becomes blocked, often even more than before.

People may then feel that they can no longer function normally, fall asleep, or get proper rest without the spray. In reality, the original cold or congestion is often no longer the main issue; the decongestant itself has become part of the problem.

Which sprays can cause the problem

The risk of rebound congestion and overuse primarily concerns nasal decongestants containing active ingredients such as xylometazoline, oxymetazoline, naphazoline, or tramazoline. These ingredients are found in many over-the-counter products intended for short-term relief of a blocked nose or acute nasal congestion.

Well-known brand names include Olynth (xylometazoline), Nasivin (oxymetazoline), and Sinex Vicks (oxymetazoline), along with other products on the market that use the same mechanism of action. For these medicines, it is important to pay attention not only to the brand name, but above all to the active ingredient and the recommended duration of use.

This group also includes other decongestant drops and sprays sold under various names in pharmacies and drugstores. A simple rule is useful for readers: if the goal of the product is to quickly “shrink” the lining and immediately open the nose, it should be used with caution and only short term.

Which nasal products typically do not cause this problem

The rebound effect does not apply to all nasal products. It typically does not apply to saline solutions, sea water sprays, isotonic and hypertonic nasal sprays, moisturizing products, and, when appropriately indicated, nasal corticosteroids, which are used for conditions such as allergic rhinitis or chronic inflammation of the nasal mucosa.

This means that products designed to moisturize, rinse, or provide longer-term anti-inflammatory treatment do not work in the same way as decongestants and are generally not associated with rebound congestion. Regular sea water or saline solutions may be suitable for longer-term supportive use, especially in dry indoor air, during allergy season, or while stopping decongestants.

Why nasal sprays help at first

Nasal decongestants work by constricting the blood vessels in the nasal lining, which quickly reduces swelling. This allows the nose to open up temporarily and makes breathing easier, which is especially appealing in the evening, during a cold, or when someone needs to fall asleep quickly.

That fast relief is exactly why short-term use can turn into habitual use. Once the effect wears off, the nose becomes blocked again and the person tends to reach for another dose.

How the vicious cycle develops

With repeated use, decongestants irritate and overstrain the nasal mucosa. After the effect fades, the blood vessels dilate again, the mucosa swells, and congestion returns, sometimes even more strongly than before the spray was used.

What began as occasional use can gradually become routine: spray in the morning, again during the day “just in case,” and again at night before sleep. This pattern is typical of rhinitis medicamentosa, the condition caused by overuse of nasal decongestants.

How to know it is more than an ordinary cold

Warning signs include the nose being almost constantly blocked without the spray, while relief after use lasts only briefly. People often start shortening the interval between doses and using the spray for longer than a few days, sometimes for weeks or months.

Other symptoms may include burning, dryness, irritation of the mucosa, a feeling of pressure in the nose, and poor sleep. If symptoms return immediately after stopping and make a person start using the spray again, this mechanism should be suspected.

Who is most at risk

The risk is higher in people who already tend to have a blocked nose for another reason, such as allergic rhinitis, chronic rhinitis, or another ongoing nasal condition. Research on self-medication in persistent rhinitis notes that overuse of decongestants is common among patients with long-term rhinitis who treat symptoms without adequately addressing the cause.

People who use sprays mainly because of sleep problems, nighttime congestion, or high emotional stress may also be more vulnerable. In practice, several factors often overlap: allergy, dry air, stress, fatigue, and the desire for quick relief.

Why stopping the spray is not enough

Stopping the spray is an important step, but it does not always solve the entire problem. If congestion is driven by allergy, chronic inflammation, anatomical obstruction, or a persistently unfavorable environment, it is easy to return to the spray again.

Successful change usually requires two things at the same time: breaking the decongestant cycle and addressing the reason why the nose remains irritated or swollen. This is where a multidisciplinary approach makes sense, combining symptom relief, treatment of the underlying cause, and lifestyle adjustment.

What can help during withdrawal

Supportive measures are commonly recommended to ease the mucosa and improve comfort. These include rinsing the nose with saline or sea water, humidifying the air, maintaining good hydration, and reducing irritants such as smoke or dusty environments.

If allergic rhinitis or another chronic problem is present, that underlying cause should also be addressed rather than simply replacing one spray with another. For some patients, medically guided treatment, including nasal corticosteroids or ENT evaluation, may be appropriate, especially when symptoms persist or recur repeatedly.

Why lifestyle medicine matters

Chronic nasal congestion and spray overuse do not occur in isolation. They are often linked to sleep quality, stress levels, hydration, physical activity, and the environment in which a person lives and works.

Lifestyle medicine helps view the problem in a broader context. The goal is not to replace medical treatment with “healthy habits,” but to complement it with factors that can significantly influence mucosal inflammation, symptom perception, and the ability to get through the withdrawal period without returning to sprays.

Sleep

Poor sleep increases sensitivity to physical discomfort and reduces stress tolerance. If someone sleeps badly because of nasal blockage, they often start using decongestants mainly in the evening, which further reinforces the dependence pattern.

Stress

Stress does not directly cause rebound congestion, but it can worsen the subjective experience of discomfort and encourage quick-fix solutions. Sprays can then easily become an automatic response to discomfort, fatigue, or evening tension.

Hydration and environment

The nasal mucosa is sensitive to dry air, dust, and other irritants. Adequate hydration, humidified indoor air, and regular mucosal care are not a miracle cure, but over time they can greatly improve comfort and reduce the urge to reach for decongestants.

Movement and daily routine

Regular physical activity supports sleep, stress management, and overall resilience, all of which matter when dealing with chronic symptoms. While exercise does not replace treatment, it can be an important part of a more stable daily routine that relies less on immediate symptom relief from sprays.

When to seek professional help

Medical assessment is recommended if the spray has been used longer than the package instructions advise, if breathing through the nose is almost impossible without it, or if symptoms keep returning. Evaluation is also important in cases of one-sided blockage, bleeding, pain, frequent sinus infections, or suspicion of allergy or anatomical obstruction.

A clinician can help not only with a withdrawal plan, but also with identifying the real cause of the symptoms. That is often the key step in preventing the problem from coming back.

If it is difficult to stop using nasal sprays, it makes sense to look at the problem in a broader context. At EUNOMA Clinic, a consultation can help map the factors that may have contributed to the development and maintenance of the habit, such as allergies, sleep quality, stress, dry air, prolonged overload, or other lifestyle-related influences.

The goal of the consultation is not simply to say “stop using the spray,” but to understand why a short-term relief measure became a repeated habit and to create a realistic plan for change. If you want to address your symptoms more comprehensively, booking a comprehensive initial consultation at EUNOMA Clinic can be the first step toward identifying the contributing factors and planning an individualized plan of the best approach - next steps and follow-up consultations within the multidisciplinary team of specialists.

Key takeaways

Nasal spray dependence mainly concerns decongestants containing active ingredients such as xylometazoline, oxymetazoline, naphazoline, or tramazoline, which are sold under different brand names including Olynth, Nasivin, and Sinex Vicks. By contrast, sea water, saline solutions, moisturizing sprays, and, when properly indicated, nasal corticosteroids are not associated with rebound congestion in the same way and may be part of safer long-term care.

The most important step is not only to stop the spray, but also to understand why the nose remains blocked. The combination of medical care and lifestyle medicine offers a better chance of long-term relief and a lower risk of returning to sprays.