1. 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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  2. Six Tips for Depression Self Help

    May 21, 2013

    depression self-help

    We all get depressed at some point in our lives. We also know how difficult it is to do our tasks when we’re feeling down. Even simple things like cleaning the house, taking a shower, eating, or getting out of bed can be mentally and physically taxing even for strong-willed individuals. Most people deal with depression in a negative way, some will find ways to escape, some will blame other people for their woes, while others wouldn’t even acknowledge their woes. The easy way out of depression is to run to psychiatrist and ask for medication. Healthier option is to go to psychologist or therapist and sign up for psychotherapy e.g.  Cognitive Behavioral Therapy.  But what about depression self help? Can you pull yourself out of depression without medication?

    Motivation is the key to get back to living your life and feeling better when you are feeling helpless. I know that this can be the last thing on your mind when you’re down, but there are some tricks you can do to get your groove back. Here are six ways to stay motivated during the bad times:

    Don’t be too hard on yourself

    It will take time before you feel like your old self again. You need to be patient before you can get things back under control. Changes don’t happen overnight, don’t feel bad if you commit mistakes or fall short of your goals. In many cases, you are your number one critic, so be more forgiving. Give yourself a pat on the back even for simple accomplishments.

    Write your plans on paper

    In order to get out of your funk, you need to remind yourself that everything will be alright. Get back on track by writing your plan down. When you put everything down on a piece of paper, you are indirectly reassuring your subconscious mind that you’ll do something about your situation, helping you overcome your depression. Be detailed about your plans and include a time table so you can track your progress easily.

    Be realistic

    Don’t go overboard when writing down your goals. Setting lofty goals is one way to set yourself up for failure, leading to more frustration and depression. Start with simple changes you know you can achieve and work your way up from there. Achieving your goals gives you a sense of accomplishment which you can build on. Being realistic is like taking baby steps towards achieving your goals.

    Get up and start moving

    When you’re feeling bad, it seems like staying in bed all day is all you can do. Being sedentary will only sink you further down into depression. Don’t make any excuses and just start an exercise routine. If you have been inactive for too long, you can start by walking around your neighborhood for thirty minutes each day. You’ll find that exercise builds on itself, so you can increase intensity over time. Staying active will not only help get you in shape, but is also an excellent way to make you feel good. It promotes the release of endorphins, a neurotransmitter that elevates mood and reduces anxiety.

    Find someone to talk to

    We naturally withdraw from the outside world when we’re depressed. Being alone isn’t the best or the easiest way to deal with your dilemma. Go out of your way and seek help from family and friends. There are lots of people who are always willing to lend a helping hand during your time of need. Finding inspiration in others can help get you back on your feet. If you are having problems with seeing other people face to face, you can always start with e-mails and phone calls; the important thing is you are talking to someone. You can also try calling help lines if you don’t know anyone to talk to about your problem.

    Start working on a project

    Working on something unrelated to your problems is a great way to get your mind of things that bother you the most. This could be your best therapy. Work on something that interests you to help keep your mind off of depression and give yourself a treat when you’re done. You can learn how to play an instrument, a new language, or anything that gets your creative juice flowing.  Try different things and practice whatever works as your personal depression self help.

    Getting out of depression may be challenging, but with a little planning and progress you can find that silver lining once again. Just hang in there and know that you are bigger than your problems; you’ll be back to your old self sooner than you think. The sun will be shining again.

    This article was prepared by Simon Bukai who owns and operates Vista Health Solutions, a health insurance marketplace. Vista Health Solutions provides helpful advice and valuable insight to consumers looking for the best health insurance solution.

     Image Credit: Julien

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  3. The Bright Side of Life

    April 28, 2013

    positive thinking

    by Jamie Arnold

    Whenever events and circumstances make us unhappy, we usually ask ourselves questions like

    –          What is the reality of the situation?

    –          What should my attitude to it be?

    –          What should I do about it?

    There is not much in the way of wise counsel, be it religious, philosophical or psychological, that does not in some way address these basic questions.

    The Monty Python film “Life of Brian” pokes fun at the whole matter by ending with a crucifixion scene in which the song “Always Look at the Bright Side of Life” is sung. Originally written for the film, this song is now a virtual folk anthem, glaring irony and all. It’s an ode to the extremes to which we humans will go to view life with a tall order of stiff upper lip topped off with Polyanna’s rose-colored glasses.

    Shadow and Light

    What’s the alternative to forced, seemingly unfounded, optimism in the face of unhappy emotions and experiences? Psychotherapy and psychiatry are readily available to help us with what ails us mentally and emotionally so that we can gain perspective, heal if necessary, and go on with life. Engaging in psychotherapy does not require a simplistic optimism that belies the darker realities of a situation; it encourages us to explore these shadows in more depth.  On the other hand, some branches of psychology have emerged in reaction to what they see as a singular emphasis on negative human conditions in their field. Humanistic psychology and positive psychology focus a little more on the bright side, so to speak. Rather than dismissing Polyanna, a psychologist studying positive psychology would be interested in her core attitudes and coping mechanisms to see if they have the potential to make the rest of us healthier and happier.

    Positive thinking is one of the central ideas of the so-called New Age movement in America and elsewhere. It also permeates Buddhist thought and, probably, the commonsense attitudes of many of our ancestors who somehow survived to pass on life to those who thrive today. Despite the need to understand and address what seems like negative realities, our mental health really does appear to benefit if we get into the habit of putting a positive spin on our lot and especially on the future.

    Give Yourself the Gift of Positive Thinking

    Neuroscience has entered an exciting era in which brain imaging is being used to identify what the brain looks when we feel joy, hope and other positive emotions. By scanning to identify which areas of the brain are more active when we feel upbeat and optimistic, neuroscientists can even devise ways to train and exercise those areas of the brain to become activated more readily. They can also identify areas most associated with depression and other psychiatric imbalances and likewise create more accurate ways to lessen the effect of those types of brain activity.

    This is exciting news for everyone alive today. Our generation is blessed with the knowledge and the proof that it’s possible to change our thoughts and attitudes for the better, and that, most of all, it’s beneficial for us in the long run to do so. The catchphrase for this phenomenon is brain plasticity, which refers to the fact that we can train and improve our brains just as we can our bodies. All it takes is the right set of methods and exercises.

    A Healthier, Happier You

    What are some of the benefits of cultivating positivity and optimism? According to experts at the world-renowned Mayo clinic, you’re more likely to live longer with a higher quality of life, experience less depression, enjoy a stronger immune system, experience less heart disease and better manage stressful situations. Whether optimism is a cause or effect of living a healthier lifestyle, there is a relationship. Positive people tend to be more physically active and eat healthier foods while engaging in fewer addictive behaviors.

    If you don’t feel that you have the positive mental attitude that would bring you these benefits, try some simple exercises and do them regularly just as you might start a physical exercise routine. Maintain your motivation by detaching from any expectations for a while. If you expect to feel better overnight and it doesn’t happen, don’t let yourself become discouraged; just keep going. Develop positive affirmations that you can apply to your life, or borrow some generic sayings from religious or self-help sources and repeat them until their simplicity begins to win you over. There is a piece of traditional folk wisdom that suggests, “If you’re not happy, fake it and it will eventually feel real.” This is absolutely true. The brain begins to remold itself to reflect a more positive outlook. Enduring happiness may not be as simple as that, but research suggests this approach is on the right path!

    Your positive inner coach should focus on simple phrases that deal with a better future, forgiveness, gratitude and other humble concerns. The capacity to believe that even bad situations and feelings will turn out for the best is a powerful antidote to life’s ills. Holding on to anger and disappointment have the capacity to poison us, so stop counting your wounds and affirm your forgiveness of others. Likewise, make simple statements of gratitude for the people, experiences, and opportunities that benefit your life.

    Are you ignoring negative realities by practicing positive thinking? Perhaps you are; or you may be avoiding putting a negative spin on a more benign reality. Each situation and each person is different, but adopting a positive attitude can absolutely help you feel happier in the long run. Just give it a try – it’ll work wonders in your life.

     Image Credit: Wagner Cesar Munhoz

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  4. 1 in 10 affected: Understanding Personality Disorders

    April 26, 2013

    personality disorders

    Image Credit: Alexis Tejeda

    It is estimated that 10% of the population have some form of personality disorder (PD) (source: BBC Health). Does this figure surprise you? Alarm you? If so, you are not alone. In fact, our shocking lack of general awareness has led mental health charity Mind to describe PD as ‘one of the most misunderstood and stigmatized diagnoses in mental health.

    These long-held misconceptions mean that, for people living with a diagnosis, the world can feel like a lonely place.

    Given the fact that PDs are so common, why do most of us know so little about them? And how can we begin to break down the walls that leave people with PD feeling isolated?

    This article explains what we mean by the term ‘personality disorder’ and offers practical advice about helping others and helping yourself, both at home and in the workplace.

    What are personality disorders?

    The term ‘personality disorder’ does not just refer to one condition. Mind explains that psychologists tend to categorize personality disorders under three general sub-headings:

    • Suspicious (paranoid, schizoid, schizotypal, antisocial)
    • Emotional and Impulsive (borderline, histrionic, narcissistic)
    • Anxious (avoidant, dependent, obsessive compulsive)

    People in the first category tend to be wary of others and unwilling to form close relationships. People in this category are often diagnosed with schizophrenia. People in the second category tend to be prone to mood swings and often display unpredictable behaviour. People in the third category tend to feel as though they need complete control over every aspect of their lives, which can lead to obsessive behaviour.

    Aren’t people with personality disorders dangerous?

    Frightening stories in the press have certainly not helped this myth. While it is true that Anti-Social Personality Disorder (ASPD) is common amongst people with a criminal conviction, clinical psychologists proved that most people with a PD are neither violent nor dangerous. Because PDs can lead to feelings of depression and low self-worth, often the individual is more likely to harm themselves than to harm others.

    Conditions such as ASPD are at the more serious end of the spectrum. Most people with a PD experience symptoms that are somewhere in between.

    What are the causes?

    There is some evidence to suggest that personality disorders are genetic. It is also thought that experiencing abuse or trauma, particularly at a young age, can be a triggering factor.

    Whatever the causes, treatment options such as Cognitive Behavioural Therapy (CBT) offered by clinical psychologists or psychotherapist tend to focus on how to deal with the symptoms in the present, rather than looking into the past. CBT is one of many modern treatment options that some people find very effective.

    Helping others

    Some people misunderstand the symptoms of a personality disorder and assume that the sufferer is simply being melodramatic or exaggerating their problems. When family or friends offer advice, the person’s condition means that they only hear the negatives and may even feel as though others are turning against them. At the heart of their condition is the desire to be loved and accepted, but often, they do not know how to ask.

    To help a loved one who has been diagnosed with a personality disorder, do not judge or criticize them. Often this ‘tough love’ approach can make them feel hurt and ashamed. Instead, remind them of the things you love about their personality, as well as their strengths and abilities. Equip yourself with information about their condition and offer to go with them to see a mental health professional who will be able to explain the different treatment approaches. Encourage them to do activities that bring out their best qualities, for example joining a club or interest group, which will help to build their self-esteem. If unsure how to deal with certain situations, speak to their counselling psychologists or psychotherapist.

    Helping yourself

    The good news is that the government finally recognizes the need for improved treatment of PD, and today a wide range of treatment options are available. Whichever treatment is prescribed, it will usually involve group and individual psychotherapy, encouragement to continue with the programme, education and planning for crisis. Psychological treatments can be offered as an in- or out-patient at a hospital or day centre. Above all, the relationship of trust between you and your social worker, psychologist, therapist or psychiatrist is the key to progress.

    Some people also find that their condition improves as they get older, as the experiences they gather help them to deal with life’s ups and downs.

    Personality Disorders in the Workplace

    Many people with a personality disorder have an ordinary career. In fact, in 2005, psychologists from the University of Surrey found that a large proportion of highly successful business executives studied had histrionic, narcissistic or obsessive personality disorders.

    Unfortunately, personality disorders can sometimes cause problems in the workplace. In these cases, the individual’s condition means that they are less effective at handling the pressures and social politics of the working environment.

    In this situation, the employer should deal sensitively and tactfully with specific problems and complaints without being accusatory or judgmental. The focus should be on reinforcing appropriate workplace conduct and goal-setting.

    If you feel that your personality disorder has led to discrimination in the workplace or any other situation, mental health solicitors can provide you with the legal support you need and deserve.

    The 10% ratio means that it is more than likely that someone you know – a friend, colleague or acquaintance – is affected by a personality disorder. Educating ourselves is the best way to understand and help individuals with one of these conditions and, eventually, defeat the stigma that surrounds them.

    For more information, visit mental health charity Mind.org.uk.

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  5. 5 Tips To Improve Focus With ADHD

    April 20, 2013

    ADHD and focus

    by Kelli Cooper

    Inability to focus is a hallmark of ADHD; if you are one of the 50 percent of people diagnosed with this condition as a child, who continues to battle the symptoms into adulthood, you may find that this problem comes with much more serious consequences at this stage of life. It can lead to angry bosses and angry spouses; maintaining relationships can be a challenge since people may perceive your behavior as lack of interest. You certainly face a challenge in reigning in this behavior, but there are many coping strategies recommended by psychologists — when applied with consistency and diligence these strategies can help.

    Meditation

    Meditation is all about strengthening the mind and research on specifically looking at its effects on adults and adolescents with ADHD have produced encouraging results; many have reported a reduction in symptoms, such as inattentiveness, as well as less depression and anxiety—both of which may worsen symptoms of the condition. These benefits were achieved through sitting for just as little as 15 minutes a day, so lack of time is no excuse! Find a quiet spot and start reaping the benefits of this simple practice. This practice will help set the stage for a clearer mind that you can bring to all tasks requiring greater focus, whether it is a report for work or a one-on-one conversation.

    Background Noise

    If your inability to focus is rearing its ugly head while you are trying to read, study or complete some other task, some background noise can help reduce distractions. It can be as simple as a fan or some music at a very low volume. A white noise machine may also be a good investment. It is almost like a cocoon that helps bring you into the zone.

    Write it Down

    When everything we need to get done is swimming around in our heads, we may find it hard to focus on the task at hand; we worry we will forget the ten other things we need to get done. By trying to keep all this information in our current space of thought, it is impossible to give our full attention to the present. Never underestimate the simple task of writing things down. Make a list of all the things you want to get done; it is written down, you know now you will not forget and you can relax a bit.

    Have an Accountability Partner

    Most of us could use some outside support in juggling our lives, and this is especially important for people with attention issues; an accountability partner can help you stay on track with everything you need to do. Make a deal with a friend, family member or someone else you trust that you will send them a list of things you need to do each day, and as you finish each task, you will notify them through email or text message. When we make others aware of our intentions, it can motivate us to make good on them.

    Get Moving

    ADHD can cause a lot of fidgeting and urges to get up and move; if you are like many people with this condition, you may feel a need to fight this and stay put. But, research on school children has found that getting up and moving around may actually be beneficial to information processing in an ADHD-brain. So, while you may need to exercise some restraint in not getting up every two minutes, allow yourself to take some breaks and move around a bit. It will help expel some of that nervous energy and refresh your mind.

    Image Credit: Chapendra

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  6. Psychologist Advice: Treat Insomnia with CBT

    March 25, 2013

    insomnia

    Image Credit: http://www.flickr.com/photos/mtsofan/7218989202/

    by Joanna Fishman

    There are more than 70 medically recognised sleep disorders, but insomnia is one of the most common.  As many as 90% of people will suffer from some kind of sleep disturbance during their lifetime, with 30% of people suffering from a severe form.  Insomnia, in its simplest incarnation, is the inability to get enough sleep, either because of being unable to get to sleep, or because of waking too soon.  Naturally insomnia can lead to tiredness during the day and a lack of concentration, but it is also associated with anxiety and depression, especially when it is longstanding.

    Treatment

    Insomnia can be caused by a large number of factors, both physical and psychological.  Medication can be prescribed by health professionals, but sleeping tablets can become addictive and are not a long-term solution, especially if there is no underlying medical cause for the insomnia.  Cognitive Behavioural Therapy (CBT) conducted by a psychologist or psychotherapist can offer a drug-free solution to insomnia.

    CBT is a psychotherapeutic treatment/taling therapy for many different emotional and psychological conditions.  It works on the basis of helping to reprogramme the mind to prevent it from falling into timeworn patterns.  By helping the sufferer to see the cycle that they are in, it provides alternative pathways to break the cycle.  The therapy is goal-orientated and follows systemic patterns to break the bad habits that the insomnia sufferer has unwittingly fallen into.  [1]

    How it works

    When an insomnia sufferer begins a CBT programme [3], their attitudes towards sleep will be assessed and the main issue relating to sleep problems will be focussed on.  There are then three stages that are worked through to try and rebalance the body’s need for sleep.

    1. Stimulus control

    In the same way that a baby is taught to associate its cot with sleeping, so an insomniac must learn to associate the bed with only sleep.  The bed should only be used for sleeping in; not reading, working or watching the TV.  The sufferer must go to bed only when tired, and if they don’t fall asleep within ten minutes of getting into bed, they must get up and move to another room, to prevent falling into the pattern of trying to sleep and not managing to.  They must also get out of bed at the same time every day, regardless of how much sleep they have had.

    1. Sleep hygiene

    Sleep hygiene does not actually relate to physical cleanliness but to the clean and undisturbed rituals surrounding going to bed.  Things that could cause one’s sleep environment to become unhygienic include noise pollution from television, light pollution from video games or stimulant pollution from caffeine, tobacco or alcohol.  During CBT, the insomnia sufferer is asked to focus particularly on the 4-6 hours prior to bed and must keep these hours clean of things that could interrupt their sleep.  They are encouraged to do something calming such as reading or having a bath, in order to prepare their body for sleep.

    1. Sleep restriction

    Restricting the amount of sleep that an insomnia sufferer is allowed to have may seem like a contradiction at first, however, CBT aims to balance out the person’s need for sleep and their desire to sleep with the amount of sleep that they get. Much of the anxiety surrounding insomnia is down to the stress from knowing that you are not getting enough sleep in order to function properly.  Lying awake for hours worrying about not sleeping only makes matters worse.  In order to get the balance right, CBT looks at the ratio of sleep efficiency.  Sleep efficiency (SE) is calculated using the following formula:

    SE = Total Sleep Time/Time in Bed

    Therefore, in order to increase a person’s sleep efficiency, their time in bed must be reduced.  A person undergoing CBT will be instructed to alter their time in bed by 20-minute increments until they reach the desired goal of a Sleep Efficiency value of more than 90%.  This can lead to the person being very tired when they first start out, and it can take weeks or months for the goal to be achieved, but by reducing the amount of time that they are in bed, when they do get to bed, they will fall asleep quickly and sleep well, rather than being in bed for a longer time, without sleeping as long.

    CBT has been shown to have between an 80% and 90% success rate [2] for insomnia sufferers.  Although the patient must be committed to the therapy and may find some of the stages hard, particularly the restricting sleep stage, the steps are relatively uncomplicated and easy to understand.  By addressing the issue of insomnia as a whole body issue rather than just a medical one, CBT often gets to the bottom of the sleep issues, rather than just masking them with medication.  Because of this, CBT has become a very popular way to treat insomnia, and its success rate is conclusive evidence that it is a viable and effective treatment.

    References:

    [1] http://www.sleepfoundation.org/article/hot-topics/cognitive-behavioral-therapy-insomnia

    [2] http://sleephealthcme.com/pictures/1030_CBT-I%20eD%20gLAUSERfor%20Sleep%20Health%202012%20Conference.pdf

    [3] http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy_for_insomnia

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  7. Natural Ways To Beat Anxiety

    March 13, 2013

    anxiety

    Image Credit: Meredith Farmer

    Once upon a time anxiety was considered a state of being not a medical condition. Today there are a myriad of ways to combat anxiety, from cognitive psychotherapy to physical activities to medical interventions such as pharmaceutical medicines.

    Anxiety may be situational, internal or a result of a chemical imbalance. While for some, medication is the most appropriate solution, other people may try to avoid prescription medicines and find other ways to cope with their anxiety.

    Different types of anxiety require different approaches. Following below are some suggestions for things people try when looking to manage normal anxiety. Only you and your psychologist or psychiatrist can work out the right approach for you – don’t be afraid to ask for help from mental-health professionals.

    –          Is something in particular worrying you? Is it within your power to change it? If not, let it go. Worrying won’t help.

    If it is within your power to influence the outcome then get busy: take action to resolve it, face it, fix it, do what it is that needs to be done to get it out of your mind.

    –          Improve your diet. A lack of certain nutrients has been associated with anxiety, for example, a lack of magnesium and some amino acids and a deficiency in omega 3 fatty acids (found in fish oil, flaxseeds, walnuts and  avocados).

    –          Observe yourself: see if a possible food sensitivity maybe triggering your anxiety. If you have panic attacks start to notice what you ate the night before, the morning of, for lunch that day etc. to see if there is a pattern to the types of foods you eat that may be correlated to the anxiety. Caffeine can be a trigger too so steer clear. Avoid sugar, excessive stimulants (such as cigarettes or energy drinks), and food additives.

    –          Lower the stress hormones in the body by doing daily exercise. A gentle walk, an easy bike ride, or a proper workout: do what’s right for your current fitness level and then build up over time. Exercise that gets the heart pumping is one of the best ways of beating stress and fighting a chemical upset within the body, mind, brain.

    –          Focus on your breath, and slowly breathe in and out to the count of three. Close your eyes if you need to, and count again. Repeat for as long as necessary till the wave of anxiety has passed – which it will.

    –          Start your day with oats. Oats contain B vitamins (the “happy” vitamin) and minerals that can help induce a feeling of calm. Go easy on the sugar though – use fruit and a little honey or yogurt instead. Grated apple can give you a sweetness boost if you really need it.

    –          Drink herbal tea, such as chamomile, or try herbal supplements such as Valerian, St. John’s Wort, Magnolia, Sacred Basil and Withania.

    –          Allow yourself time out and spend it looking after yourself in some way. For example, do a weekly yoga class, have a massage, learn to meditate. These activities will help to take your mind of things and can also stimulate the release of feel-good hormones in the body. You will also feel proud of yourself for taking positive action.

    –          Eat small meals every two to three hours to help combat low blood sugar, which can be a trigger for anxiety. Choose high protein, low sugar foods such as tinned fish; a handful of almonds, cashews, walnuts or brazil nuts; cheese and crackers; a glass of milk or tub of unsweetened yogurt. Toasted pitta bread with homous, a carrot, dolmades (rice-stuffed vine leaves) or sushi can also be good snacks.

    –          Avoid conflict and drama. If you already have an internal battle raging then the last thing you need is to find yourself in an external environment full of conflict. Choose to walk away when trouble arises and avoid the stress and additional anxiety that becoming involved may produce. Better that for now you learn to take care of you.

    –          Find someone to talk to. It may be a friend or psychologist or psychotherapist. It’s better if they are a little bit removed from your everyday life so they have a more independent view of your situation and are not also experiencing some of the impacts of your stress. Of course, an understanding and supportive partner or family member can be a great help too.

    There are a number of remedies available at health food stores as well. Chinese herbal medicines can be helpful for some people, as are various Western herbs. Essential oils, Bach flower remedies, crystal essences and herbal sprays may also help. Reducing your exposure to chemicals, for example, tooth paste, shampoo and washing powders, may also help settle your system down  and help you focus better on managing your stress and anxiety.

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  8. Four Easy Steps To Put A Tourniquet On Your Teen’s Depression

    March 5, 2013

    Depression and sadness

    Image Credit: Mike Bailey-Gates

    by Jennifer Mathis

    Seeing Depression as a Serious Injury

    Without broken bones, a high fever, or profuse bleeding, it can be difficult to determine how severe your teen’s depression really is. Depression stripped of any scientific or medical terminology is, put simply, a severe brain injury.

    It’s not like your teen face planted in a skateboard stunt; it’s not that kind of brain injury. It is usually a slow, relentless assault on your child’s psyche, which drains vital hormones from their brain. It may be their love life’s gone bad, or lack of friends, or being the victim of bullies, or even their reaction to your divorce, or contentions at home that rob their brain of serotonin, norepinephrine, and dopamine.

    How important are these hormones? Well, imagine trying to drive your brand new car while it is dangerously low on oil, anti-freeze, transmission fluid, and brake fluid. Everything looks fine. It may even have that new-car smell, but it doesn’t seem to work right. Maybe your car just has a bad attitude.

    Similarly, when your teen is low on serotonin, it is difficult for them to feel happy or good about anything. Low norepinephrine robs your child of motivation to achieve or even get out of bed, and low dopamine can affect your teen’s grasp of reality.

    When your child is in this weakened condition, dealing with ordinary problems and stress can feel overwhelming and further tax their body’s remaining supply of these vital hormones, sending them into a full clinical depression.

    When your teen is grappling with depression they won’t appear to be broken, injured, or in pain. In reality, they are bleeding to death in front of your eyes. Hopefully you will see it in time.

    Does depression sound serious to you yet? If you are convinced, here are the four steps you need to take now for your teen.

    Step 1 – See Your Doctor

    Yes, you will need to see a doctor. Depression is a medical condition. It isn’t a “bad attitude.”

    Under most insurance plans, your teen will need to see your primary care physician first. Be sure you attend this visit. Most primary care physicians know when a condition requires a mental health specialist. He or she will most likely recommend a good child psychologist or psychiatrist, depending on the severity of your teen’s condition.

    Step 2 – See the Psychologist

    Based on your doctor’s recommendation, a health care professional which has the proper training and experience to deal with your child’s condition will be able to help determine the underlying causes and ongoing circumstances that exacerbate your child’s depression.

    He or she will also know the proper treatment such as psychotherapy. Severe depression usually requires both a psychotherapy provided by a licensed child psychologist or psychotherapist as well as medication prescribed by a psychiatrist.

    Step 3 – Follow Your Doctor’s Treatment

    The Internet isn’t a good repository of medical information, mainly because much of it is inflammatory, misguided, or trying to sell something. You will surely find several sites that disagree with your doctor. Paying attention to this misinformation is a bad strategy.

    Those who foster a non-medical approach don’t have a vested interest in your child’s welfare. They are most likely trying to sell you an herbal, vitamin concoction that is the equivalent of a band-aid on a broken leg.

    Depression, like any other serious injury, can’t just be walked off, it needs medical intervention. The psychotherapy and medication your doctor prescribed will help your teen to heal.

    Step 4 – Provide a Healing Environment

    Even though medication for depression exists, it isn’t like aspirin for a headache. It only helps your child to cope enough to follow strategies and regimens that allow for gradual healing.

    Based on this reality, it is impractical to think that your teen could heal in the very environment that helped create the problem in the first place. The competitive, negative, and often toxic atmosphere of school can nullify the effects of their medication and therapy.

    Many parents have found the success they are looking for in boarding schools specifically created as places of healing. Severe depression often requires this type of intensive care for the psyche, allowing your teen to learn to deal with life and achieve academically without the negative stimuli that could reopen wounds and prevent proper healing.

    As in cases of severe bleeding, doctors will eventually remove a tourniquet in order to repair tissue and allow the patient to fully recover. Similarly, drastic measures to save your teen from depression can eventually lead to full integration of your teen back into your life as well as society.

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    Category Health Tips, Mental Health | Tags: ,,,,,,,,,,,, | Comments Off on Four Easy Steps To Put A Tourniquet On Your Teen’s Depression

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