1. Insomnia and depression? Some Weird Ways Insomnia Can Help You.

    June 25, 2013

    Insomnia and depression

    by Ryan Lawrence

    A frustrating problem that plagues millions of Americans, insomnia has become a widespread issue. In fact, sleep deprivation affects so many people, the Centers for Disease Control and Prevention have named it a public health epidemic. At its worst, insomnia promotes fatigue, drowsiness and a myriad of health problems. That said, in certain instances, it can also offer some interesting benefits.

    Relief from Depression

    You might think that poor sleep would make people more depressed; however, numerous studies suggest otherwise. In fact, research has shown that sleep deprivation can actually alleviate symptoms of major depression, even causing suicidal people to forget their intentions at least for a while. Sadly, these effects appear to last only a few hours, making intentional sleep deprivation a poor option when it comes to treating chronic depression. That said, the odd relationship between sleep deprivation and mood has given scientists new insights on how and why we get depressed in the first place.

    Memory Enhancement

    Although insufficient sleep has been linked to memory difficulties; in one weird way, it can actually enhance our abilities to remember new information. Researchers out of the University of California, Riverside, recently found that people who take Ambien to combat insomnia find it easier to convert short-term memories into long-term ones. That said, according to sleep expert Dr. Donna Blair, in the end, the risks probably outweigh the benefits.

    “Insufficient sleep has been linked to short-term memory problems as well as an increased risk of dementia,” she said. “Sleep aids such as Ambien may have some noteworthy benefits; however, they also come with some pretty frightening side-effects. What’s more, they aren’t suited for people who owe their sleep difficulties to disorders such as sleep apnea, which causes breathing disruptions that make sufferers wake up gasping for breath.”

    The University of California researchers gave a similar assessment when reporting their study by clearly asserting that they do not recommend Ambien as a memory aid due to its many side-effects; however, the memory benefits appear to be there for traditional insomniacs who can tolerate the drug.

    Fear Suppression

    A noted researcher out of the Yale University School of Medicine found that sleep deprivation after a traumatic experience reduced the likelihood of posttraumatic stress disorder. While it’s not clear why this might occur, it could have something to do with memory issues linked with insufficient sleep. Whatever the relationship, the study was so compelling, the researchers suggest it may convince medical professionals to begin using sleep deprivation to treat serious cases of posttraumatic stress disorder.

    Only Slight Benefits

    While inadequate sleep may offer a few benefits; they don’t compare to the myriad of problems associated with sleep deprivation. Linked with serious diseases, such as cancer, dementia, cardiovascular disease and more, insufficient sleep can cause big problems when it persists for long periods of time. So, if you continuously suffer from sleep difficulties, make lifestyle changes that promote better sleep and seek treatment for any sort of disorder that may ultimately put you in harm’s way.

    Image Credit: Mark Sebastian

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  2. Why Exercise is Good For Your Brain

    June 24, 2013

    by Christine Hanchett

    We all know that exercise is important for maintaining a healthy body weight and gaining muscle, but did you know that exercise is good for your brain as well?  To be more specific, it is actually cardio exercise that has been shown to be great for the brain.  That is not to say that anaerobic exercise isn’t good for the brain—it’s just that there hasn’t been too many clinical studies to conclude one way or another yet.   But there has been a lot of research into cardiovascular exercise and improved cognition and brain plasticity.  So as to the specific reasons for the cardio exercise being good for the brain, here are the five main benefits:

    Sends More Oxygen to the Brain

              Physical exercise increases breathing and heart rate, sending more blood to your brain. The extra oxygen and glucose you receive from the improved blood circulation is used for enhanced energy production and waste removal. Exercise can actually make cerebral blood vessels grow, even in people of an older age. Walking is one of the best exercises you can do for your brain; you get the increased blood circulation and because it is not as strenuous as running, for instance, you do not get a buildup of oxygen and glucose in your leg muscles.

     

    Stimulates Growth of Neural Connections and Cells

              Exercise aids in the release of hormones, particularly those that aid in the growth and nourishment of new brain cells. New connections are also able to grow between important cortical areas of the brain. The growth of new neural cells (neurogenesis) and new connections between cells allows your brain to have what is called “plasticity.” Plasticity refers to the brain’s ability to reorganize neural pathways. These types of changes occur when we learn something new or memorize new information. Research supports the idea that if someone experiences a brain injury, plasticity allows another part of the brain to actually adapt itself to be able to perform the duties of the injured part!

                      

    Better Cognition

              Exercise not only makes you look better, it can make you smarter as well! The increased blood flow to your brain from your increased heart rate can improve your memory, learning ability, concentration, executive functioning (planning, organization, the ability to mentally juggle several different tasks at once, etc) and abstract reasoning. To really improve your brain, take some ballroom dance classes; you’ll be getting the brain benefits of exercise and improving your cognition mentally (by having to remember the steps) at the same time!

     

    Reduces Effects of Stress

    When you are stressed, cortisol levels in your brain become higher, leading to slow, scattered thinking, impaired learning, and forgetfulness. High levels of cortisol can increase blood sugar and suppress the immune system. If prolonged, it can lead to muscle wasting (atrophy). Exercising helps to lower your cortisol levels, leading to clearer and faster thinking again.

    Protection Against Diseases

    Studies have shown that physical exercise can have a protective effect on the brain against diseases such as Alzheimer’s. The more an individual exercises, the less likely he or she is to develop dementia or lose their mental abilities. Even light or moderate exercisers reduce their risk for mental decline significantly. Risk of stroke is also cut in half for those who spend at least twenty minutes a day exercising. Interestingly, the positive effects of exercise against age-related diseases are shown to be particularly beneficial for women.

    With all of these mental benefits in addition to the obvious physical benefits, why are you still reading this?  Get your butt down to the gym—now!

    Image credit: Bruno Hotz

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  3. Just what is bipolar disorder exactly?

    June 17, 2013

    living with bipolar disorder

    by: Tricia Chilcott

    What is bipolar disorder?

    What is bipolar disorder? Who gets it? What are the symptoms? What about medications? These
    are all important questions about bipolar disorder, and I’m going to try and answer them here.
    According to the National Institute of Mental Health, bipolar disorder is ‘ a brain disorder that
    causes unusual shifts in mood, energy, activity levels, and the ability to carry out day-to-day
    tasks. Symptoms of bipolar disorder are severe. They are different from the normal ups and
    downs that everyone goes through from time to time. Bipolar disorder symptoms can result in
    damaged relationships, poor job or school performance, and even suicide’.

    Living with bipolar disorder

    I know from experience just how much havoc being bipolar can create in your life. Since I was
    diagnosed 8 years ago, I’ve had 4 hospital stays, with the first one lasting 6 weeks, and the most
    recent stay lasting 3 weeks. This has been a huge burden on my family, and problematic in my
    marriage as well. I made the decision to go off my meds back in December, and by February I
    had crashed hard, thus landing me back in the hospital. It was not a pretty sight in the slightest.
    Thanks to a good doctor and a wonderful husband, I’m back on my meds and doing fantastically.
    But what about medications for bipolar? There are a number of medications avaialble, and
    literally hundreds of ways they can be mixed together to try and find the perfect cocktail.
    Medications include mood stabilizers such as lithium, anticonvulsants such as Lamictal, atypical
    antipsychotics such as Abilify, and antidepressants such as Zoloft. One issue with medication
    management is that many people with bipolar disorder have comorbid conditions, making
    them need additional medications as well. For example, in addition to being bipolar, I also have
    ADHD, PTSD, and anxiety, so my cocktail consists of Concerta, Welbutrin, Abilify, Klonopin,
    Ambien, and Xanax. My psychiatrist is trying to convince me that I need Trileptal as well, but
    it’s a battle he’s not winning.

    Who gets bipolar disorder?

    So who gets bipolar disorder? It is estimated that approximately 2% of the general population
    has bipolar disorder whether diagnosed or not. According to the DSM-IV, there are actually
    4 variations of bipolar disorder, which include Bipolar I, Bipolar II, Bipolar-NOS, and
    cyclothymia. What do all of these mean? People with Bipolar I not only have the severe downs,
    but they have severe ups as well, or they have what’s called a mixed state, which includes
    features of both depressive and manic symptoms. People with Bipolar II don’t have the manic
    highs, instead they swing from very depressed to hypomanic. Bipolar-NOS are people who have
    symptoms, but don’t fall into either of the above two categories. And then cyclothemia is a mild
    form of bipolar disorder, one in which the person experiences highs and lows, but not the very
    low depressive states, and not the high manic states. You may also have genetic predisposition to bipolar disorder. It’s been recently discovered that that bipolar disorder, ADHD, and schizophrenia may all be linked to the same set of genes.

    You are in excellent company

    So what does this all mean for the bipolar patient? It can mean a lot of time spent with a doctor
    figuring out medications. It can mean a lot of frustration as medications are sorted out and
    therapy is started. But it also means you are in excellent company! You may feel alone in this battle, but many others have fought it and won. I’m sure you’ve heard of Abraham Lincoln, as well as Winston Churchill, and even Charles Dickens. Or perhaps you’ve heard of a lovely lady named Marilyn Monroe? Kurt Cobain? Or if you’re more current than that, how about Catherine Zeta-Jones? These creative geniuses all have or had bipolar disorder. Many bipolar patients are creative geniuses in their own right, but it comes with that hefty price tag of the extreme mood swings.

    Don’t give up!

    One thing many people living with bipolar disorder pride themselves on is having the ability
    to walk that fine line between insanity and brilliance. We may stumble and fall off that tight rope occasionally, but there is hope for us, and we are not alone in our fight with this. There is support available, there is treatment that works, and recovery is possible. I am living proof of
    this, as are many other successful bipolar people I know. So don’t give up! Don’t give in! The night is always darkest before the dawn, and when you’re in the pits of despair and want to give up, that is the darkest hour. But I promise you, the dawn will come, perhaps when you least expect it. You’ll find a medication that works, a treatment plan that is right for you, and you will see that there is a light at the end of the tunnel. I was in the pit of despair for a long time, but I pulled myself out of it with the help of medications and therapy. I know for a fact this can happen for others suffering from this disease as well. Keep the faith, and hold on tight to the knowledge that there is the right treatment plan for you, and you too can lead a productive life as well. Good luck, and God bless!

    Image Credit: Spencer Williams

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  4. Research Quantifies Benefits of Exercise Against Depression

    June 16, 2013

    exercise against depression

    by Jessica Josh

    We all heard that: exercise to avoid or alleviate depression. For years, mental healthcare providers have universally agreed on the merits of exercise as complimentary therapy for depression. But no clinical research has been performed in order to quantify its power over mental illness. Until now.

    In the May issue of the Journal of Psychiatric Practice, psychiatrists from the University of Texas Southwestern Medical Center in Dallas reported unprecedented research findings on benefits of physical activity for treating clinical depression, known in medical parlance as major depressive disorder (MDD).

    “Despite the substantial evidence supporting the use of exercise in the treatment of MDD, previous studies have not provided a clear indication of the proper dose of exercise needed to elicit an antidepressant effect,” wrote authors Chad Rethorst, PhD, and Madhukar Trivedi, MD.

    According to World Health Organisation, depression afflicts around 350 million people worldwide, with 9 million adults in the US alone suffering from clinical depression.

    Specific guidance

    Reviewing findings from existing randomised trials, the authors found that exercise is indeed an effective antidepressant, either by itself or in conjunction with drugs and psychotherapy, among other treatments. These trials also suggest that MDD patients respond optimally to aerobic exercise and, to an extent, resistance training.

    Based on statistical results of their study, Rethorst and Trivedi recommend depression patients to aim for 50 to 85 percent of their HRmax (maximum heart rate) when performing aerobic activities. They also prescribed weight training at 80 percent of 1-RM (repetition maximum); three sets of eight repetitions involving both lower- and upper-body muscle groups are adequate.

    All in all, MDD sufferers should clock in three to five exercise sessions weekly, with each session lasting 45-60 minutes. However, Rethorst and Trivedi warned that measurable health benefits can manifest within four weeks of starting the regimen.

    Granted, clinical psychologists argue that exercise of any frequency and intensity is better than doing nothing at all. Even in the study by Trivedi and Rethorst 15 percent of patients did not finish the physical activity regimens required by the trials. So, why does it work? Physical exercise increases the rate at which serotonin (aka “hormone of happiness”) is generated by the brain, thus causing the increase in release and synthesis of serotonin.

    Stubborn depression

    Alas, even the best treatments may prove futile against depression. Sometimes other conditions, can aggravate it. Bipolar disorder, thyroid disorders, cardiovascular ailment, and anemia have all been known to make depression resistant to treatment.

    Psychiatrists may prescribe, in addition to antidepressants, medications indicated for other mental illnesses, e.g. mood stabilizers, stimulants, and antipsychotics. They may also request a cytochrome P450 genotyping test, which tells if the patient can efficiently metabolize a drug.

    Clinical psychologists are essential participants in the treatment of depression. Psychodynamic treatment, a relatively drastic kind of psychotherapy, helps the sufferer dig up deep-seated beliefs and feelings that contribute to the depression. This method obviously takes time but, unlike medication, it arms the patient with tools to avoid depression in the future.

    It is rarely used nowadays, but if worse comes to worst, psychiatrists may proffer options like transcranial magnetic stimulation and electroconvulsive therapy (ECT), both of which make use of electric currents.

    In the former, a large coil builds magnetic fields that affect the mood-controlling parts of the brain. ECT, on the other hand, offers stopgap relief from severe depression by practically passing electricity through the brain; patients experience a seizure each time.

     Image Credit: Mark Sebastian

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  5. How to Create a Positive Action Mindset

    June 11, 2013

    positive thinking

    by Ryan Rivera

    It’s become an increasingly difficult world. People tend to focus on the negative side of living, and that negative thinking causes not only worsen their quality of life – it also translates to a lack of action. After all, if the world is seen as a negative place, what is the point of achievement and goal setting? What would be the benefit of working hard?

    Of course, this becomes a self-fulfilling issue. If you’re not taking action in your life, you’re not going to achieve anything, and the world really is going to be a more negative place (thus reinforcing your beliefs). If you really want to make very real life change, you need to be able to motivate yourself into not only a positive mindset, but a positive action mindset – a mindset that is actively working towards completing goals and making your life better.

    Combatting Years of Negative Thinking

    Of course, in some ways this is easier said than done. After all, it’s very hard for people to break their own thought habits. Those that are used to looking for the negatives are usually going to find them while blocking out all of the positive things. Regaining that positive mindset takes time and commitment.

    But there are some strategies that can help. Consider all of the following:

    • Fake Positivity

    Perhaps the best activity to try is faking positivity. Pretend that you are an actor in a play that has to pretend to be a completely and genuinely positive person. What would you do? How would you act?

    The human brain adapts to the mindsets you display outwardly. It’s the reason some actors end up becoming more like someone they played in a movie. The brain doesn’t understand why you’re acting the way you do, so it turns you into that person. Positive mindset pays off and faking positivity can really rub off over time.

    • Never Sit Down

    Remember that one of the things you’re trying to do is take action, not just become positive. When you have chores to do, goals to complete, or things you want done, you need to be able to give yourself the energy to take action. So do your best to avoid sitting still. Always be up and about doing something whenever you can, and if you have nothing to do or need to sit because your feet hurt, try your best to make sure you’re sitting with a purpose – like to complete your bill payments, do art, or otherwise be active.

    • Utilize Technology

    Technology is generally the enemy of action and positivity, often increasing anxiety and stress and decreasing action. But there are ways you can use technology to vastly improve your positivity, productivity, and energy. First, make sure that any time you are using technology – computer, TV, etc. – you’re using it for positive things, like watching humor shows on television (not dramas, reality, horror, etc.) and looking at things that improve your mood and your drive.

    But you can go further. Most people have a smartphone these days. You can schedule in reminders for positive thinking, alarms for taking action, and more. You can use your phone as something that constantly reminds you that you need to enjoy various activities, while programming it with the type of music that gives you energy and motivates you forward. Technology has its downsides, but you can use it in ways that improve your positivity overall.

    • Place Reminders Around Your Home

    Similarly, make it harder for yourself to sit and mope by placing reminders of what you should be doing around your home. Whether it’s post it notes with inspirational phrases or multiple copies of your “to do” list, performing this activity will keep you accountable to yourself, and that can go a long way towards making sure you don’t fall back into the negativity trap.

    Controlling Your Positivity

    Becoming that positive person you’ve always wanted to be is a process. It’s not something that’s going to magically occur overnight, and it’s something that requires a dedication to yourself and your advancements. But everyone can obtain this positive mindset if they’re willing to put in the work. Consider the above tips, and dedicate yourself to true positivity to see a real difference in your life contentment.

     

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  6. Denial in Addicts

    June 10, 2013

    denial in addicts

    by Shellee-Kim Gold

    Denial is a state of mind which blocks crucial parts of ourselves from being made aware and analyzed by our conscious processes.

    Although denial is a problem that affects the human condition the world over, denial in addicts is particularly troublesome.

    Denial defined: A defense mechanism

    Denial acts as a defence mechanism, designed to protect us emotionally.  It is the subconscious mind’s way of erecting a barrier to protect us so we don’t feel the pain of things as they are. As a result, we choose not to be honest with ourselves; and, consequently, with others, including those we love the most.

    Yet, we put ourselves through this because we believe we can perform better and keep functioning as normal in our daily lives.

    Don’t get it wrong; denial is not your friend. In fact, denial is your most lethal enemy. It is the number one way in which you can prevent your successful recovery from addiction, regardless of whether you’re already in recovery or have yet to get there.

    Types of denial and the tell-tale signs

    According to the American Psychiatric Association, the first step on the road to recovery is recognition, but the process is but is complicated by denial.

    There are several types and stages of denial that will come up during an addict’s journey to recovery. Making excuses to justify behaviour (to both yourself and others) and self-deception are the hallmarks of addiction denial.

    If you haven’t yet acknowledged you need help, you have likely used some of the following common patterns of denial:

    • You convince yourself you’re cured when you’ve done nothing or little to resolve your problems.
    • You tell yourself your problems aren’t your fault, and blame other people, such as your boss or partner. Thus, you are able to justify your problems and comes up with reasons why you don’t have to deal with them.
    • You constantly compare yourself to others whom you perceive as having worse problems than you. In that way you can convince yourself that you don’t have a ‘serious’ problem.
    • You mentally manipulate others, and feel triumphant when you’ve convinced them of your lies about your addiction; even though a part of you is screaming for help.

    Just because you’ve dealt with the preliminary forms of denial and may be in a treatment programme or are even post-treatment, don’t fall into the trap of becoming smug! Denial can insidiously sneak back into your life when you aren’t paying attention. Be extra vigilant and watch out for the following symptoms of denial and relapse:

    • Arrogance. Holding to the belief ‘it will never happen to me – again’ is an issue. Anyone can slip back into addiction at any time.
    • Even though the person you’re having a relationship with may not be an addict, negative aspects of this union result in you veering off-track from your recovery.
    • Allowing yourself to be sucked back into socializing with old using or boozing buddies. Choose your friends carefully.

    Helpful Tools

    Will power alone will not help in keeping you sober. Here are some tools you can use to stay clean:

    • Practice of daily self-awareness, which will have a positive influence on all other areas of your life.
    • Observe others.  If there are more than a couple of people in your life who share the same thoughts regarding you and your destructive patterns of behaviour, chances are they’re right. Use their perspective to see yourself through different eyes.
    • Keep connected to other recovering alcoholics and drug addicts; they provide essential support.

    Recognising and acknowledging denial is crucial to successfully managing and overcoming addiction. Denial’s opposite is acceptance. Before you can accept yourself, however, you need to understand who you are. Make that a priority and you may find that staying clean becomes that much simpler.

    Image Credit: http://www.flickr.com/photos/jessica_digiacomo/5311147795

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  7. Help! I Think My Son Has ADHD

    June 9, 2013

    ADHD child 

    by  Kassandra Brown

    Recently a client of mine (let’s call her Sue) shared that she had taken an on-line test to check whether she had ADD or ADHD. “A couple of my friends kept making jokes about me being ADD,” Sue said to me. “After a while I thought I’d see if they were right.” Her scores placed her in the ‘very strong probability’ category for ADHD.

    Sue shared this information with me in our parent coaching session because she noticed that her son exhibits the same ADHD traits from the on-line test. She was wondering if she should talk with her son’s teachers. She also wondered about the consequences of having her son labeled as ADHD.

    Labels: Harm or Benefit?

    In medical treatment, it’s easy to get caught up in labels. Labels have power. They can be useful when they indicate a well known and helpful treatment path. Unfortunately, labels can also take on an unhealthy life of their own.

    Are you curious about what’s right for your child? Asking a few key questions may help clarify your path.

    • Are you planning on getting a formal screening or evaluation for your child?
    • If you screen or evaluate, what do you plan to do with the information from that screening or evaluation?
    • What is the existing relationship between your child and their teacher?
    • Do you and your child experience trust and caring with the child’s teacher?
    • Is the relationship between your child and their teacher adversarial?

    Sue thought she should ask her son’s teacher to treat him as though he had ADHD. Sue thought doing this would help the teacher use a current model for ADHD to positively motivate the child. She also thought this might help the teacher to view the child’s disruption as a symptom rather than as misbehavior.

    How might Sue answer these key questions? Sue wants her son to be treated well in school. She wants him to have a learning environment that works with his natural tendencies. She is not planning on a formal screening. She also has no plans for medication. Currently her son has a respectful and kind relationship with his teacher.

    Creative Solutions (Without Labels)

    The teacher relocated Sue’s son’s desk to accommodate his active learning style. She gave him a desk in the back row of the classroom where he is free to stand and move as long as he’s also doing his work. Being in the back of the classroom allows Sue’s son freedom of movement without disrupting his classmates. The solution is elegant in its simplicity and effectiveness.

    Since the teacher is already showing a willingness to work with Sue’s child, I advised Sue not to share her ADHD suspicions. The danger of labeling Sue’s son is that that label will follow him from grade to grade. It may cause his next teacher to assess his needs, abilities, and mental health before getting to know him as a person. Instead, I suggested to Sue that she continue to form good relationships with her child’s teachers, advocate for his needs, and help implement positive solutions.

    You can do this too. Talk to your child’s teachers at the beginning of the year. Be willing to share past challenges and solutions. Share your goals for your child’s learning. Be willing to help support the teacher.

    Teachers are often busy trying to balance many needs and learning styles within the same classroom. Sharing your assessment of your child’s needs and also offering to help can help your child’s teacher hear better manage your child’s needs. Perhaps you can volunteer to come in once a week, teach something you know well, or support a subset of the class during small group work.

    Many parents hesitate to offer help in the classroom because of a belief that classrooms are only for ‘real’ teachers. “What do I have to offer?” you, as a parent, may wonder.  The answer is “A lot!” Just stepping in to sit with the kids and help them when they get stuck takes pressure off the teacher. The less pressure the teacher is under, the more likely he or she will be to be creative and flexible. This benefits everyone including your child.

    Another reason parents often hesitate to volunteer in the classroom is that they do not feel they have the time. In order to know if that’s true ask, “How much time does it take to help?” If you can’t volunteer weekly, perhaps one hour a month might be enough to make a huge difference. Often there is some way for you to help at your child’s school, perhaps even before or after school. If your offer is sincere, you can find a way.

    Getting to know the teacher, offering the teacher support, and communicating your child’s needs can create a successful learning environment that diagnosis alone cannot. This was true for Sue and it may be true for your family too. Before ADHD screening, evaluations, and medication, I recommend thinking about your goals and formulating a plan for positive change. If you need assistance in doing this, I am happy to help.

    Have labels helped you and your children? When have labels stood in the way? Share your experiences with us.

    Image Credit: Nwardez

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  8. When you’re depressed: A lesson in self-forgiveness

    June 4, 2013

    stop self-blaming

    by Zita Weber, Ph.D.

    Too often, depression results from excessive self-criticisms.  When you’re feeling guilty, it’s easy to get too down on yourself.  Sometimes the guilt feelings are imaginary and even if they feel real, they can be overly intensified and make you feel worthless.    Getting away from this self-blaming approach is key to starting to feel better about yourself.

    Getting away from a self-blaming approach

    Learn to replace self-blame with a constructive and realistic attitude.  It’s always more empowering to look to the future and what you can do to improve your situation.  Don’t linger in the past.  Sometimes we hear what appear to be simplistic expressions such as:  ‘It’s all water under the bridge’ and ‘What’s done is done’.  Learn to embrace these expressions and take them seriously.  Make your peace with the past but resolve to do things in the present and the future that will make you feel better about yourself.  Learn from past mistakes, but don’t hold onto any blame.

    Learn to practice self-forgiveness

    Practicing self-forgiveness might sound challenging, but the devastating effects of not doing so are highlighted in a novel, Ironweed, which was made into a movie starring Jack Nicholson and Meryl Streep.  The main character, Francis Phelan, accidentally drops his infant son on the floor and the child dies of complications as a result of the injury.  Although this happened many years before the beginning of the novel, the tragic event is revealed through Francis’s nightmarish flashbacks.  Francis is restless, becomes a wanderer and an alcoholic.  While his wife is prepared to forgive him and have him back at home, Francis can’t forgive himself.  In not being able to forgive himself, he dooms himself to a hellish existence.  If only Francis could learn to forgive himself, he could reclaim his life.  The moral of the story is:  don’t be unforgiving of yourself.

    Begin practicing self-forgiveness by accepting that we all make mistakes and we all have times in our lives when we might feel down and depressed because we believe we haven’t met our own standards of behavior.  Learn from these challenges and make sure that you forgive yourself and move on to a more positive place.

    Keep a journal

    Keeping a journal of your thoughts and feelings will help you tremendously when it comes to self-understanding – and self-forgiveness.  Don’t put pressure on yourself by keeping a daily journal if that doesn’t work for you – but make sure that you do write down the important thoughts and feelings that might lead to disorganized, chaotic and self-blaming ideas.

    It’s useful when keeping a journal to dialogue with yourself – ask yourself questions.  It might be difficult asking these questions of yourself, but remember – by asking yourself questions you are clarifying thoughts and feelings and adopting a more problem-solving stance.

    Asking questions – and answering them as honestly as possible – will empower you in your thinking, making matters clearer and imposing a kind of sense and order on them.

    For more skills and strategies in dealing with depression, see Losing the 21st Century Blues (http://zitaweber.com/new-releases/losing-the-21st-century-blues)

    Author Bio: Zita Weber, Ph.D. has worked as a counselor and therapist with individuals, couples and families.  She has researched and written about communication, relationships, sexuality, depression and loss and grief.  More information about her work and books can be found at:  http://zitaweber.com.

    Image Credit: Mark Sebastian

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  9. Three Most Common Misconceptions of ADHD

    June 3, 2013

    Girl with ADHD

    by TK Cooke

    Attention Deficit Hyperactive Disorder (hereon ADHD) has come into public scrutiny as of late because of the media blitz reporting on its overdiagnosis. The increased scrutiny is not without cause—a report from Psychology Today stated that the diagnosis of ADHD has increased by more than 40% over the past decade. The increased scrutiny has also brought upon a lot of misconceptions about the disorder and what it entails. So to set the record straight, we are going to talk about some of the more common misconceptions of ADHD. The following are three of the most commonly-held misconceptions about the disorder:

    Adderall (Or any other ADHD medication) Makes You Study (Better)

    This is a common belief among those who do not have ADHD, especially those in college. Ritalin, Adderall, and other methylphenidate/amphetamine run rampant in colleges, with many students believing it to be the silver bullet to acing their finals. This is a myth. ADHD medication will not make you do anything you didn’t want to do in the first place. Although popularly labeled as a stimulant, The Last Psychiatrist thinks ADHD medication should be labeled as reinforcers instead. The medication reinforces your will—but if you do not have a will to study, then there is nothing to reinforce. Yes, Ritalin (and the like) will make you hyper-focused. But what you are going to focus on is entirely up to you. If you want to talk to your significant other, the medication will make you focus on that and no medication in the world is going to make you study if you don’t want to.

    If I Can’t Concentrate, I Must Have ADHD

    The lack of concentration is just one of the hosts of symptoms used to render a diagnosis of ADHD. If you find yourself unable to concentrate but do not display any other types of symptoms, it does not mean you have ADHD.  ADHD is broken into several subsets: inattentive, impulsive-hyperactive, or combined, and the disorder itself presents the following set of symptoms:

    • Difficulty paying attention to details
    • Easily distracted by trivial matters (such as a buzzing sound or crickets chirping)
    • Difficulty finishing work or participating in activities that requires some sort of prolonged attention
    • Frequently shifting from one thing to another without ever finishing
    • Procrastination
    • Disorganized
    • Forgetfulness
    • Tendency to make careless mistakes
    • Failure to complete tasks
    • Frequent shifts in conversation
    • Not listening to other people while they talk
    • Fidgeting, squirming when seated
    • Getting up frequently to walk or run around
    • Running or climbing excessively when it’s inappropriate (in teens this may appear as restlessness)
    • Difficulty in a quiet setting
    • Always needing to be ‘on the go’ and doing something
    • Excessive talking
    • Impatience
    • Difficulty delaying responses
    • Difficulty controlling impulse for immediate gratification
    • Frequently interrupting others in order to get your point in
    • Starting conversations at times that would seem inappropriate

    You do not have to have all the above symptoms for a diagnosis of ADHD; however you do need to display a more than just inattention. And remember, you cannot develop ADHD as an adult—the onset of the disorder is only from early childhood.

    ADHD is Not Real?

    On the other side of the spectrum are non-believers who do not believe that ADHD is a real disorder. This misconception stems from the same originating premise as the previous misconception—that the only symptom of ADHD is the lack of concentration. Although ADHD is a highly subjective diagnosis, advances in neuroscience have made it possible to diagnose the disorder via imaging studies. Brain scans have shown that those with ADHD have a variant dopamine receptor gene that has been linked to regulating behavior. In addition, studies using brain scans have also found that ADHD is related to lowered dopamine production.

    Image Credit: Mark Sebastian

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  10. Learn about Obsessive Compulsive Disorder: Symptoms and Treatment

    May 27, 2013

    Obsessive compulsive disorder

    by Joanna Fishman

    Obsessive compulsive disorder, or simply “OCD”, is a condition that pairs obsessive thought patterns with compulsive behaviours. These thoughts and behaviours cause the sufferer depression and anxiety. Some typical examples of the behaviour you might see in someone with OCD is constantly cleaning (beyond reason) or counting items over and over again.

    There are two distinct elements to OCD: obsessions and compulsions. The obsessions are not as easy to identify (to the outside world) as the compulsions. Someone may have obsessive thoughts about items being symmetrical, for example, but this behaviour manifests itself in compulsive organizing and rearranging of items.

    The causes of OCD are up for debate. There is strong evidence to suggest that the brain activity of the OCD sufferer is markedly different from that of those who do not suffer from OCD – suggesting a biological basis for the condition. Specific neurotransmitters may be key to understanding these biological anomalies. Neurotransmitters send messages between nerve cells within the brain. OCD sufferers are thought to have lower levels of serotonin than the general population.

    Unfortunately, having a parent with OCD may increase the likelihood of you being diagnosed with the same. While this seems to suggest a genetic link, studies have not been conclusive. The prevalence of OCD in families is likely a combination of both nature and nurture.

    Interestingly, some experts link certain infections with the onset of OCD symptoms. Some children are diagnosed with OCD within weeks after suffering from strep throat. This is due to the infection damaging the nerve cells within the brain that control OCD.

    Treatment for OCD usually comes in the form of medication and/or psychotherapy. Medication does not cure the disorder – it merely makes it tolerable. Psychotherapy, on the other hand, can provide a lasting and even permanent solution to OCD symptoms.

    Cognitive Behavioural Therapy (CBT) is a very popular treatment option for sufferers of OCD. CBT involves intervening negative or destructive thought patterns and replacing them with more rational thoughts. Some CBT therapists use exposure and response prevention, which teaches the sufferer how to cope with their anxiety toward a specific trigger by exposing them to the trigger gradually.

    While counselling is one of the most effective non-pharmaceutical treatments for OCD, there are other types of natural remedies that sufferers may try in conjunction with psychotherapy. Yoga can be used to treat a variety of medical ailments – but it is specifically beneficial for anxiety (which commonly accompanies OCD). Some patients also find St. John’s Wort (found in health food stores) effective in alleviating depression, which may be present in OCD sufferers.

    OCD can be crippling for sufferers, as it causes high levels of anxiety and depression. It can affect the sufferer’s ability to hold down a job, enjoy social situations or attend school. However, OCD need not be a life sentence. There are many effective treatments for OCD ease short-term and long term suffering. The first step is always to see a counsellor and get a proper diagnosis.

    Image Credit: Nwardez

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