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. Yoga Therapy For Addiction

    June 23, 2013

    Yoga Therapy for Addiction

    There are many different techniques and methods that can be used to help individuals during recovery from drug addiction or alcoholism. One new type of therapy that makes use of ancient practices is yoga therapy. Participants who use yoga during recovery find that it provides a sense of calm, improves their spiritual connection, and offers them the opportunity to get in shape physically. These benefits are all things that can improve the individual’s life and also greatly assist in recovery.

    Yoga Provides Relaxation and Balance between Mind and Body

    Yoga helps patients manage their emotions more effectively by promoting relaxation and self-peace. Yoga has been known to decrease depression and anxiety, reduce outbursts of anger and fatigue, and lessen confusion. A core value of yoga is self-control, which is practiced by training the mind to direct the body. Patients who struggle with addiction are able to decrease their compulsive behaviors by practicing yoga. Yoga helps the mind and body to work in synergy, by fostering self-discipline and concentration during movements.

    The overall sense of calm that yoga participants experience helps patients who are in recovery accept the challenge of sobriety, and to patiently work toward a new life. “Yoga and meditation do several things, and perhaps one of the most important is that they allow individuals to cope with stress better,” an assistant professor of medicine at Harvard Medical School, Sat Bir Khalsa, said. “At the core of a lot of addiction is a search for that kind of relief from the stressful world.”

    This type of addiction therapy has been proven to help individuals overcome addiction. Excersize acts as a stress reliever and a mood enhancer, both of which can aid in recovery. Individuals who participate in exercise such as yoga are generally stronger mentally and physically, and even after one session they become more capable of tackling the challenge of sobriety.

    Developing an Inner Strength

    Yoga also assists in recovery by enabling a patient to connect spiritually with themselves and their god. Yoga encourages participants to focus inwardly and address their underlying issues. The practice of personal assessment and growth allows patients to identify the reasons they fell into addiction. Yoga helps individuals feel empowered to overcome the challenges that lead them to addiction. Like the 12 step method, yoga helps individuals develop an inward strength that comes from being personally and spiritually connected to a higher power.

    One group of residents in yoga therapy in Boston were featured in a NY Times article. They told the newspaper that they are encouraged every day through their program. One instructor tells them every day, “Tap into your breath to deal with the unknown. Whatever hurts, whatever bad energy you have in your life, you can let it go here.”

    Patients respond well to yoga therapy, and the effect is a strong motivation to continue in sobriety. “The teacher always says how you’re a good person and to love yourself. That makes you feel good about yourself, and you want to stay clean,” said one patient.

    Image Credit: Angela Kukhahn (flickr.com/photos/kukhahnyoga/6052362466)

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  4. Psychological Benefits of Feng Shui

    June 21, 2013

    Feng Shui - Flower

    by Jennifer Barnum

    What is Feng Shui?

    Feng Shui is a traditional art of living based on a philosophy strongly rooted in Chinese history, spirituality, and its ancient culture.  A simple definition of Feng Shui, is that it is the idea of living in harmony with the five natural elements in the world that are used in Feng Shui practices. Dating back to 4000 BC, Feng Shui might be an ancient practice, but it is still widely used today in all cultures. It is often recommended by psychologists because of the benefits of the organization, productivity, and relaxation from Feng Shui.

    6 Reasons for Using Feng Shui


    1. Feng Shui increases and improves the energy flow at homes and in workplaces
    2. Feng Shui can harmonize your environments for optimum living and working
    3. Feng Shui will raise the vibration of your home or workplace
    4. Feng Shui is used to energize your environments to become a magnet for opportunities and prosperity
    5. Feng Shui helps to increase your personal luck factor
    6. Feng Shui can help to avoid negative influences such as geopathic stress and EMF (electromagnetic) pollution

    The 5 Feng Shui Elements:

    The words Feng Shui mean “wind” and “water” in Chinese.  The five Feng Shui Elements are wood, fire, earth, metal, and water. Experts in Feng Shui say that you should include all five elements in your home design in some way to achieve balance. The element you are more in tune with should be used slightly more than the rest, just be careful not to still maintain balance. You can also increase use of the elements as your needs fluctuate.

    Water Elements such as a fountains or fish tanks will help improve communications with your family in your home. If you are unable to add an actual water feature, glass or design features in the colors associated with water are blue and black, can be a good substitute. Your water elements should be placed in the northern corner of the room or house.

    Metal Elements should be added to your décor if you are looking to make more money or just improve your overall financial success. Metal can be represented with silver, grey, gold, or any metallic colors or pieces made of stone, marble or metal. Metal elements should be placed in the western corner.

    Earth Elements help create a firm ground for building your family relationships. Adding earth tones such as light browns, yellows, oranges and sandy colors will bring that added foundation for strengthening relationships. Balance and stability can also be achieved with clay or ceramic decoration pieces, or paintings of landscapes hung on walls. Whenever possible this element should be in the center of the room or the room most central to the home.

    Fire Elements help to increase productivity and passion. Feng Shui experts advise to always place the fire element in the southern corner of the room or house. Fire is the most powerful element; therefore, be careful when adding this element to your home and maintain moderation.  Red is the color most associated with fire and it is well received and liked by most people. However, red is such a bold color it may not go with all home décor. Alternatively, you can use candles or lamps to represent the fire element.

    Wood Elements symbolize loyalty and are said to promote creativity and inspiration. Different woods are usually present in home designs; they can be furniture, wood floors, or wood panel walls. Besides the usual brown color associated with woods, green can also be used to represent the wood element when. If your wood element is not mobile, then it is best when placed in the eastern corner of your room or home.

    Feng Shui’s Psychological Benefits

    When you come home to your house, do you feel the stress of the day wash away? You should feel self-satisfied, lighter, energetic, and motivated. If you do not get positive feeling from coming home, but rather feel tired, restless, and overwhelmed, then your home and family life can definitely benefit from balance through Feng Shui. Balance through Feng Shui can also lead to a balance in your mind between the right and left side. Removing clutter in your home also has proven to reduce clutter in your mind and allow you to relax and have ideas flow more freely, making it easier for you to make decisions. Colors also affect your mood, so taking colors into close consideration to the personalities of your family members will go a long way towards improving the mental Feng Shui in your home. The vibes created from the flow of proper chi in your home can actually cause healing within your body.

    Adding plants to a room may not always seem like a Feng Shui concept, however adding plants bring balance to your home. They can help to promote growth in your home and family, in both the literal and implied sense. Before you start thinking that Feng Shui is just some ancient practice filled with superstition, check out the NASA research that shows that indoor pollution is worse than outdoor and proves that plants are the solution.

    Image Credit: Kiddharma (flickr.com/photos/kiddharma/233451177)

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  5. Boosting Fertility the Natural Way

    June 20, 2013

    Boosting Fertility

    Getting pregnant is a struggle for many couples. In fact, according to the Fertility Society of Australia, one in six Australian couples experiences problems with infertility. If infertility is a problem for you, you’re certainly not alone.

     

    When you first realise you’re experiencing fertility problems, the natural tendency is often to panic. The thought of having to undergo lots of invasive procedures and investigations is a daunting one. The fact is though; there are certain simple changes you can make to your lifestyle and environment that can provide a real boost to fertility – for both men and women.

     

    Natural Ways to Boosting Fertility – Lifestyle and Diet Changes

     

    Relax

    It’s easy to say it, but it’s true. We’ve all heard stories of couples who’ve been trying to conceive for months or years who find that it’s only when they take a break from their strict ovulation-centered routine that conception actually occurs. Research shows that the odds of pregnancy increase when stress is reduced. Light exercise, yoga, meditation: all of these can aid relaxation for both of you and in doing so can prepare your body for conception.

     

    Exercise

    There are lots of great reasons why both of you should exercise to increase fertility. For one thing, weight problems can be one of the major factors inhibiting fertility. Underweight women produce too little estrogen to fuel optimal ovulation whereas overweight women produce too much. A tailored exercise regime can address both of these problems. In a more general sense, exercise strengthens muscle, builds stamina and improves circulation; all of which are factors which can increase your prospects of conception as well as helping to grow healthy sperm.

     

    Positive Thinking

    We’ve all been told to “think positive” at some time or other. There are actually some pretty good scientific reasons why staying positive can aid conception. Worry and stress are essentially defense mechanisms; instigating the production of adrenaline and prolactin – hormones which provide us with the “fight or flight” impetus. Unfortunately such hormones are definitely not what we need when looking to conceive as these hormones inhibit the pregnancy hormone, progesterone. Positive thinking can be an incredibly effective weapon in combating infertility by aiding the reduction of stress hormone levels in the body.

     

    Quit Smoking

    Smoking can be a huge barrier to fertility. Not only has smoking been linked to poor conception rates and an increased risk of miscarriage, there is also a connection between smoking and poor sperm mobility in addition to distinct general fluctuations in male reproductive hormone levels.

     

    Limit Exposure to Environmental Toxins

    Traffic fume pollution, trace elements of mercury and other metal contaminants from sea food, chemical in detergents: there are many chemicals that can have a detrimental effect on reproductive health. Studies indicate that pesticides and herbicides sprayed on crops contain xenoestrogens that can cause damage to the female reproductive system. Choosing organic produce, avoiding BPA-containing plastic products and consuming filtered water are three practical steps you can take to help maintain a healthy reproductive system.

    Say “Yes” to healthy fats:

    Healthy omega-3 fats are an effective boost to fertility. Nuts, avocados and flax seeds are prime sources of omega-3. Butter from grass-fed cattle and eggs are high in arachidonic acid, which has also been shown to aid reproductive health.

    Include plenty of greens

    Dark green, leafy vegetables such as spinach, kale and broccoli are excellent sources of foliate, an important vitamin that’s vital for laying a strong foundation for conception. Greens are also rich sources of many vitamins, minerals and antioxidants vital for maintaining reproductive health.

     

    Get adequate vitamin D

    Vitamin D is a vitamin that behaves like a hormone. It is important for the production and secretion of many hormones in the body and helps to maintain a proper hormonal balance. Sensible, limited daily sun exposure without sunscreen helps your body produce enough vitamin D for the day. For light skin an exposure of 15 minutes is sufficient whereas for darker skin, a slightly longer exposure time may be beneficial. If you live somewhere that has long winter months and you have limited scope for exposure to sunlight, consider taking a vitamin D supplement after consulting with your healthcare provider.

     

    These tips can help to promote fertility naturally as well as promoting general good health. If you are actively trying for a child and are experiencing difficulties, you should also consult your physician and a fertility specialist.

     

    Author Bio: Al writes on sexual health and fertility issues in Australia and abroad.

    Image Credit: Mark Sebastian

     

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  6. The Secret to Aging Gracefully

    June 19, 2013

    aging gracefully

    Tao Porchon-Lynch, the world’s oldest yoga instructor.

    by Anita Brayer

    It’s not a miraculous face cream. It’s not a brilliant makeup technique. It’s not a hidden plastic surgery procedure.  Then what’s the secret to aging gracefully? It’s quite simple: Acting your age.

    Eleanor Roosevelt once said, “Beautiful young people are accidents of nature, but beautiful old people are works of art.”

    It’s entirely possible to blossom into a beautiful old woman full of poise and grace without the aid of face cream, makeup, or plastic surgery. You just need to embrace your aging body. Understand that it’s simply part of nature, and there’s perfectly nothing wrong with getting old.

    Society views “old” as a bad thing, so naturally we women want to stay young forever. Some women take aging harder than others. You can find such women at the hottest club in town, dressed in tight mini-dresses and flirting with men two decades younger than them. They may think they’re hip, hot, and so Carrie Bradshaw, but we’re not living in TV land. We live in the real world, where the ladies from Sex and the City would be perceived as flippant women pathetically clinging to their rapidly fading youth. Know what’s funny? Middle-aged women who try so hard to appear 20 years younger actually make themselves seem older than they really are.

    That being said, women who dress and act their own age often come off as refreshingly youthful. There’s something beautiful about a person not being afraid to evolve over the years.

    No, we’re not telling you to cut your hair short at 40, give up exercising at 50, throw away your jeans at 60, take up knitting at 70, and start smelling like mothballs at 80. Rather, we’re just showing you how to embrace and boast your age while remaining youthful and fashionable.

    Just look at Helen Mirren.

    Ladies, Helen Mirren is 67 years old. Sixty-seven years old, and she still looks amazing in a bikini! However, her stunning bikini bod isn’t what makes her beautiful and inspirational; it’s her confidence, intelligence, grace, and total acceptance of her age and appearance. If it were possible, we’d tell you that the trick to aging gracefully is to physically and mentally transform into Helen Mirren. Since such technology wouldn’t exist for another thousand years, you could only move on to the next best solution: acting your age. Here are a few tips on how to act your age while remaining youthful and fashionable:

    Reconsider your definition of ‘old’.

    When you were a kid, you thought grown-ups over the age of 35 once roamed with the dinosaurs, didn’t you? Now that you’ve passed the threshold of little-you’s definition of super old, you’ve found that you’re not so old after all, right? Think about what age you consider to be old right now. Chances are when you reach that age, you’ll change your opinion of what age constitutes as old, and when you reach that age, you’ll change your mind again, and the cycle will keep repeating until the day you die. Actually, you only become old when the world loses color – when you no longer find joy in life. Till then, you’re bright, colorful, and definitely not old!

    Embrace your age.

    Now that you understand you’re not old at all, it’s time to accept your age and understand that it’s just a number. Instead of saying that you’ve got an aging body, start saying that your body’s evolving. Wrinkles? They’re laugh lines! Gray hair? That’s just a new hair color! You’re evolving into a new you, and it’s quite exciting to see how you will end up!

    Take up new activities.

    Part of getting older is accepting that you can no longer do some things. You’ve been doing this your entire life (remember giving up diapers at 3, Barbies at 12, and miniskirts at 25?), so why stop now? When you decide that you’re too mature to keep doing something, don’t sulk! Simply replace it with another activity that’s appropriate for your age.

    Stay fashionable.

    Just because you’re older doesn’t mean you have to give up your fashion sense! There are plenty of age-appropriate fashionable clothes available in many different stores near you. It can’t hurt to wear some makeup, although not too much.

    Keep taking care of your body.

    Eat well, exercise, and treat yourself to a spa session once in a while. Getting older is not an excuse to give up on yourself. Next to acting your age, taking care of your body is the key to aging gracefully.

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  7. 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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  8. 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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  9. How to Keep Fit While Travelling

    June 7, 2013

    keep fit

    By Sohaib Siddique

    My two biggest passions in life are fitness and adventure. I have never lived in one country longer than two years—half of the time which is usually spent visiting regions around me. As a kid, I’ve also always been into health and fitness. Missing a workout ruins an entire day for me, even when I am on vacation. But over the past few years, I have taught myself how to travel without sacrificing my health and fitness. This way I could dedicate my life to both my biggest passions. I picked up tips along my travels by talking to other people who were in great shape. Here are a few of them.

    You don’t need a whole gym…

    If you let your creative mind run free, you can use random things to replace weights. There’s always an item that can get blood running through your veins and your muscles pumped. If you feel like spending money, you could always get inflatable weights to fill up with water, but those would be a disaster in my opinion. You could use litre bottles, chairs, tables, rocks filled into a backpack—the options are endless. Rather complaining about not having a gym, make your own gym.

    Your body is heavier than you think…

    The experienced gym rats know very well that bodyweight exercises can prove very effective. In fact, all you need is some empty space and you’re good. If you need a workout matt, just use a couple towels.

    Do push ups for your chest, arms and shoulders. If you cannot do a complete push up, do the knee-variation instead. If you need more resistance, then elevate your feet off a chair, a table or anything else. Not a big fan of push ups?—no problem, do dips instead. Just put two chairs together with some weight on them (like your suitcase) and you’re good. Dips essentially work the same muscle groups push ups do.

    There’s no better lower body exercise than the squat. Squats are the ultimate mass builder—when I travel, I fill up my backpack with anything I can find—rocks are a great way to get a lot of weight without too much volume. Just throw that on and do some squats making sure you go deep each time to maximize resistance. Finish off with a core workout of crunches and sit ups. Again, you can hold a water bottle against your chest if you need more resistance.

    Travelling solo sucks, travel with a chin up bar instead…

    You would be surprised with the amount of exercises you could do using a simple door-mounted chin up bar. These bars only cost $25-30 and easily fit into suitcases. They mount onto most doors across the world and prove as a great workout aid. You can perform chins/pulls with different grips to get a complete back workout. Take it off the door and onto the floor to use the grips as push up handles. You can be creative and work different body parts as long as you know what you’re doing. P90x has some great exercises that use chin up bars to target different muscle groups.

    Still need a gym? Then use one…

    Sometimes, you just can’t get enough resistance no matter how much weight is piled onto your back. More advanced trainees should turn to public facilities when they’re travelling at this point. I’ve done this many times, and all you really need to do is go to the local gym and ask them if you can give it a trial day. Nine times out of ten they’ll be more than happy to give the new local who has just moved in a go at with their facilities. Remember, most cities have more than one gym, so give them all a “try”. Hey, we have to do whatever it takes to stay in shape!

    Modern day European cities are filled with public stations and parks that make a great outdoor gym, too. All you really need are some monkey bars and an improvised dips station and you’re set.

    God gave you legs to use them…

    We often find ourselves walking, running and even hiking from here to there when we’re away from home—and the bags can get pretty heavy. This is really good exercise, but if you’re someone who usually does a lot of running and other cardiovascular exercise anyway, then you will miss the rush you usually get. But now that you’re travelling, you have all the free time you can possibly get. Go for a run before you start your next exciting day. It’s a good way to get to know your surroundings when you’re on the road, too.

    If you’re really a cardio bunny, then you could rent a bike or throw on some roller blades for the day. There are always fun ways to combine tourist activities and exercise. Always think outside the box.

    Category Fitness and Exercise, Health Tips, Motivational | Tags: ,,,,,,,,, | Comments Off on How to Keep Fit While Travelling

  10. 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

    Category Health Tips, Mental Health, Motivational, Positive Psychology Blog | Tags: ,,,,,,,,,,,,,, | Comments Off on When you’re depressed: A lesson in self-forgiveness

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