Understanding Depression: What It Is, How It Develops, How It’s Treated

by admin | Mar 28, 2016 | Psychotherapy

Depression is not a simple psychological condition. Its origins and development can be complex. Those who suffer from depression may spend years struggling with the condition, still without being able to describe why they feel the way they do. There is, however, a significant body of research regarding depression– and answers for those who have questions.

Understanding Depression:  What Is It?

Known in the past by such creative terms as “melancholy” or “the blues,” depression, as described by the Mayo Clinic, is a mood disorder affecting the brain. It causes you to experience feelings of sadness or lose interest in pursuits that once brought you pleasure. These feelings reach a point where they can affect your daily life. They may even cause you to believe that being alive isn’t worthwhile.

Depression is not a character flaw or a reflection on you as a person. It is a medical condition.

Understanding Depression:  How Does Depression Develop?

Depression can develop due to a wide range of conditions.  These can include:

• Lower levels of chemicals that affect mood in the brain. These include dopamine and serotonin.
• Experiencing a traumatic event or loss.
• Being triggered by something that connects back to an originating trauma.
• Genetic factors that link depression to previous generations in your family.

Depression is not caused by one individual factor, but instead can develop for various reasons that are rooted in biology, genetics, environmental issues, and life experiences. This means that just about anyone could be likely to experience depression over the course of their lifetime.

Understanding Depression: Symptoms

Symptoms of depression can be:

• Lack of interest in enjoyable activities.
• Feeling tired or low energy.
• Lack of appetite.
• Trouble concentrating or staying focused.
• Feelings of sadness, hopelessness, guilt, worthlessness.
• Feelings of death or suicide.

Understanding Depression: Therapy Techniques to Treat Depression

Depression is a treatable condition, and we know a lot about how to help those who have depression. There is no one-shot solution. Finding relief requires the use of several different techniques, such as:

• Cognitive Behavioral Therapy: This treatment is where you and your therapist work together to identify problems and dispute irrational thoughts to develop workable solutions.

• Dialectical Behavioral Therapy: A therapy practice that centers on mindfulness, acceptance, and change.

• Transpersonal Depression Therapy: Focuses on spirituality and can help those who have existential feelings related to depression, such as for those experiencing a mid-life crises or thoughts that it is not worthwhile to be alive.

When you see a therapist, you have the opportunity to understand depression and why you feel the way you do.  

Understanding Depression: Practical Steps You Can Take at Home

By gaining a better understanding of depression, you can make positive choices at home.  Some tangible steps you can take are :

• Eat a healthy diet: This means cutting out the sugar and empty carbs for foods rich in protein, vitamins, and minerals.

• Get enough vitamin D: This vitamin has been known to contribute to mood.

• Exercise regularly: Not just good for your body, exercise aids in the release of chemicals that can affect mood for your brain.

• Have fun: Participate in the activities you enjoy.  Even better, learn a new skill or hobby

• Socialize: Spend time with friends and family.

Understanding Depression:  Medication Options

Medications, when combined with therapy, can be helpful for those who have depression. Some common drugs include Selective Serotonin Reuptake Inhibitors (SSRI’s) like Paxil and Zoloft. For those looking for an alternative to medication, the plant Kava, which is from the South Pacific, may have value. However, before taking any kind of medication, it is important to seek out the advice of a psychiatrist.

Living with depression may seem like everyday is a struggle. Yet, by understanding depression, including its causes and symptoms, you can find treatment and make decisions that contribute to creating a better life.

Understanding Anxiety:  What It Is, How It Develops, How It’s Treated

by admin | Mar 21, 2016 | Psychotherapy

Do you struggle with thoughts of worry, fear, or nervousness? Do you wrestle with about the meaning of life? Are there social situations that you intentionally avoid?  If so, then you might have anxiety. By understanding anxiety symptoms and how they develop, you can take steps to treat it and live a more worry-free life.

What is Anxiety?

So what is anxiety anyway? Anxiety is actually a normal human emotion. We all get anxious from time-to-time, worrying whether or not we did well on a test or got the big promotion at work. An anxiety disorder is something more. The Mayo Clinic defines generalized anxiety disorder as, “excessive, ongoing anxiety and worry that interferes with day-to-day activities.”

This means that the worry and fear you feel is a constant in your life and never seems to fully go away. This prevents you from functioning well in daily life.

How Does Anxiety Develop?

Anxiety can develop in both adults or children, and affects both men and women.  According to Psychology Today:

• Anxiety can be based in biology or occur from environmental stressors.
• Some individuals may have a genetic predisposition to anxiety.
• A traumatic experience may precede anxiety.

Understanding anxiety means knowing that just about anyone can be prone to developing the condition, but that children are particularly susceptible. This is especially true, if they’ve survived some sort of traumatic event.

Are There Physical Symptoms of Anxiety?

When understanding anxiety, know that there are physical symptoms that go along with the condition.  Anxiety symptoms include::

• An elevated heartbeat
• Upset stomach
• Bouts of nausea
• Dry mouth
• Tingling and numbness
• Sweaty or cold hands or feet
• Muscle tension
• Headaches

What Effect Can Anxiety Have on My Life?

Left untreated, anxiety can have a tremendous effect on your everyday life. Experiencing persistent negative thoughts and worry can make it difficult to concentrate at work or school. Feeling anxious or tense can have a negative impact on professional and personal relationships. The physical symptoms themselves can be further upsetting and uncomfortable. Anxiety could also:

• Be the root of an obsessive-compulsive disorder.
• Be the cause of a panic disorder.
• Be associated with other conditions, such as depression or post-traumatic stress disorder (PTSD).

As you can see, as we gain a greater understanding of anxiety we learn and accept that it can have significant root causes and have a major impact on our lives.

How Can You Treat Anxiety?

Anxiety is a treatable condition, with treatment options that employ different techniques. The Anxiety and Depression Association of America (ADAA) lists the following options:

• Cognitive Behavioral Therapy: you and your therapist work together to challenge your thinking and change behavior.

• Exposure Therapy: you are gradually exposed to whatever triggers your anxiety and then process the experiences with a therapist.

• Dialectical Behavioral Therapy: you use mindfulness techniques to foster change and acceptance.

• Eye Movement Desensitization and Reprocessing:  you focus on eye movement and its connection to thoughts.

• Interpersonal Therapy: you focus on your interpersonal experiences with others.

• Acceptance and Commitment Therapy: You use mindfulness to forge commitment and change.

Lifestyle Changes to Treat Anxiety

The ADAA also makes recommendations for lifestyle changes that may have a positive impact on anxiety. These include:

• Eating a healthy diet.
• Exercising regularly.
• Avoiding caffeine and alcohol use.
• Practicing meditation and yoga.
• Staying positive and having a sense of humor.
• Taking “time-outs” to count or focus on breathing.
• Joining a support group.
• Getting plenty of sleep.

You do not have to be burdened by the fears and worry caused by anxiety.  By understanding anxiety, including its causes, symptoms, and treatment methods, you too can lead a better life that is more positive and worry-free.  

DIY Depression Treatment? 5 Strategies to Help Yourself Cope

by admin | Mar 14, 2016 | Psychotherapy

Living with depression can mean taking it day-by-day, and it isn’t easy. If you have depression there things that you can do to help yourself cope. These can strategies can have a positive effect on your depression treatment, and help you live a better life.

Strategy #1:  Stay Active for Depression Treatment

If you are struggling with depression, one simple thing you can do is get up and move! According to the Harvard Medical School, participating in regular, moderate exercise at least half an hour daily can be of benefit to people who have mild or moderate depression, and can also help those with severe depression. Why is this?  Exercise affects endorphins, which contribute to mood.

Strategy #2:  Eat Right for Depression Treatment

A healthy diet can have a positive impact on depression. Dr. Lissa Rankin, M.D. writes in Psychology Today that simple diet changes can have a positive impact for depression treatment. For example:

• Eat foods that have serotonin. These include foods with omega-3 fatty acids (founds in salmon), coconut oil, and protein that has tryptophan, which is found in turkey.
• Don’t drink caffeine, as the chemical can reduce serotonin in your body.
• Exposure to sunlight and vitamin D can have positive benefits.
• Don’t skip meals.

Strategy #3:  Get Out for Depression Treatment

When you are depressed it might be easy to stay at home all day. However, having something to do and a reason to get up and out every day can be helpful. Work is one idea, but if you don’t get much satisfaction from your work that may not work. Consider these ideas:

• Make plans and follow through to spend time with friends.
• Volunteer for a local organization.
• Attend services and events at your preferred place of worship.
• Take a class at the local community college.

Whatever you do, finding a way to get out of your head and do something with others or for someone else can be helpful for your depression treatment.

Strategy #4:  Walk in Nature for Depression Treatment

Another depression treatment strategy is get outside into nature. Researchers at Stanford University conducted a study where participants walked for 90 minutes in a natural setting, while another group walked along a highway. The researchers then did brain scans of the two groups. The results showed that those who walked in a natural setting experienced a decrease in activity for the part of the brain that is subject to rumination, repetitive thoughts, and negative emotions. Some ways to get outside include:

• Walking during your lunch break outside the office.
• Walking the dog.
• Hiking on the weekend.

You can also bring nature into your work or home by setting some potted plants by the window and hanging scenes of nature on the walls.

Strategy #5:  Talk to Someone for Depression Treatment

Sometimes is just nice to talk to someone about how we are feeling, and knowing that we won’t be judged for it. Is there someone in your life that you can reach out to, such as a friend or family member? Another idea is to join a support group, where you and others who are struggling with depression can connect. Talking to others about your depression may be uncomfortable, but it can be helpful to know that you are not alone, and that you can find support. The Anxiety and Depression Association of America can help with finding a group in your area.

Depression is a difficult condition, and it can have a negative effect on your life and the lives of those you love. It may even feel like  it is even easier than getting up out of bed. However, depression doesn’t have to rule your life. Know that there are strategies you can adopt to cope that can help with your depression treatment.

Self Help for Trauma and PTSD: Practical Steps You Can Take Now to Cope

by admin | Mar 7, 2016 | Psychotherapy

Do you struggle from the effects of a traumatic experience in your life? Post-traumatic stress disorder (PTSD) is a serious condition that can have an impact on anyone who has been through trauma. However, trauma and PTSD do not have to rule your day-to-day life. By taking some practical steps, you can help yourself cope with the effects of the condition.

Talk to Someone About Your Trauma and PTSD

Don’t let your feelings and emotions stay locked up inside. Talking to someone about your trauma and PTSD can be helpful for getting the anxiety off your chest. Is there a friend or family member in your daily life that you can talk to when you are struggling? Consider joining a support group that meets in your area to receive additional help.

Relax in Order to Cope with Trauma and PTSD

Try to incorporate into your daily routine activities that promote relaxation. Try some ideas from the Anxiety and Depression Association of America (ADAA):

• Get plenty of sleep each night.
• Stay positive and have a sense of humor.
• Become active in your community; try advocacy or volunteer work.
• Eat nutritious, healthy meals.
• Exercise each day.
• When experiencing anxiety, slowly count to ten.
• Accept what is, and what is not, within your control.

There may be other activities you like to do that can help you to relax. However, do be careful to avoid alcohol or drug use as coping mechanisms. They can actually make your PTSD symptoms worse and have a negative effect on your brain.

Stay Healthy to Cope with Trauma and PTSD

The experience of a trauma and PTSD can be overwhelming, and may cause you to forget to take care of yourself. Keep in mind, that in order for you to recover from trauma and the resulting PSTD, you must take care of the whole person. The following healthy practices can have a positive impact on the mind as well:

• Relax and get enough rest.
• Eat whole, fresh foods.
• Avoid eating an excessive amount of sugar.
• Don’t start smoking, and if you do smoke, quit.
• Exercise, stretch, breathe.
• Avoid drinking excessive amounts of caffeine.

Be Creative to Cope with Trauma and PTSD

Consider expressing yourself creatively as a way to cope with your trauma and PTSD. Whether your medium is paint, music, drawing, or writing, harness your creative talents to help you process and work through your trauma.

Use Apps to Cope with Trauma and PTSD

Yes, there are apps available that provide resources for those who have PTSD. For example, The National Center for PTSD, which is run by the Veterans Administration, lists apps on its website that offer help on topics such as:

• Parenting
• Quitting smoking
• Concussions
• Mindfulness
• Utilizing Acceptance and Commitment Therapy, Prolonged Exposure Therapy, and Cognitive Behavioral Therapy.

Spend Time with a Pet to Cope with Trauma and PTSD

The Veterans Administration recommends spending time with a dog as another way to cope with PTSD. There are service dogs that are specifically trained to work with people who have PTSD, but even the regular family pet can be helpful. Dogs are loyal companions who can be fun to spend time with and tend to bring out the best in us. They are also an enjoyable way for you to get outside, as you’ll need to spend time outdoors routinely to take care of a dog’s daily needs.

Experiencing trauma and PTSD can be difficult, especially if the symptoms are felt on a daily basis. However, by taking some practical steps, you can cope with your trauma and PTSD in a positive way and find healing as well.

Anxiety Self-Help: 7 Tips to Help You Control Anxiety

by admin | Feb 22, 2016 | Psychotherapy

Do you struggle with racing thoughts, fear, problems breathing, or an inability to sit still and be calm? You might have anxiety, a condition that is treatable using therapeutic techniques. Fortunately, there are also things you can do at home each day as part of anxiety self-help practices to reduce your anxiety.

1. Breathe to Control Anxiety

Breathing exercises are anxiety self-help practices that you can do every day, whether you feel an anxiety attack coming on or not. One simple technique is to focus on your breath as you inhale, hold, and exhale. This helps to regulate your breathing, but also shifts your focus away from whatever is causing the anxiety to something else.

2. Exercise to Control Anxiety

Daily exercise is another anxiety self-help technique. According to Harvard Medical School, engaging in aerobic exercise (enough to break a sweat and increase your heart rate) can have the following positive health benefits:

• Exercise increases the size of the hippocampus, which affects learning and verbal memory.

• Exercise contributes to the brain’s growth of new blood vessels.

• Exercise aids the survivability of brain cells.

• Exercise improves your mood and ability to sleep.

Harvard scientists recommend a half-hour of moderate physical exercise each day. However, it is important to see your personal physician first, before beginning any new exercise routine.

3. Use Yoga to Control Anxiety

Try using yoga as an anxiety self-help tool as well. Harvard Medical School also notes that yoga may provide some benefit in lowering blood pressure and reducing heart rates. It can also help to improve mood. Again, before tackling any new form of exercise, even stretching exercises like yoga, be sure to consult your doctor first.

 4. Eat Right to Control Anxiety

Eating the right foods in appropriate portions can also help control anxiety. Avoiding junk food and eating wholesome foods is one anxiety self-help tactic, but more can be done. The Mayo Clinic recommends the following:

• Include protein as part of your breakfast for fuel that will last throughout the day.

• Eat foods that have complex carbohydrates and whole grains (oatmeal, quinoa, cereals).

• Drink water.

• Eat foods that contain Omega-3 fatty acids.

• Avoid drinking alcohol and caffeine.

• Eat fresh vegetables and fruits.

• Avoid foods and drinks with high amounts of sugar.

5.  Spend Time in Nature to Control Anxiety

The natural world can have a calming and relaxing effect. However, you don’t have to spend all day, everyday, in the woods to get the benefit of nature to control anxiety. Consider these ideas instead:

• Take a walk during your lunch hour outside of your building.

• Include potted plants as part of your home or office space.

• Incorporate the outdoors as part of your exercise routine; try jogging paths or working out at the local park.

6.  Be Creative to Control Anxiety

Artists have a long tradition of harnessing their moods to fuel their creativity. Use your anxiety to inspire drawing, painting, writing, music, or carving. You may find there are benefits to your anxiety. Instead of keeping your anxiety locked up inside, try to get those feelings out of your head and expressed through whatever medium you choose.

7.  Have a Buddy to Control Anxiety

Do you have a friend or family member who could be a sounding board for you when you are struggling with anxiety? Talking to someone about what you are feeling is another way to get your emotions off your chest and to work through them. If you don’t have someone with whom you feel comfortable sharing, consider visiting the website for the Anxiety and Depression Association of America, which has a list of support groups.

Anxiety does not have to rule your daily life. The use of these anxiety self-help strategies may help you find relief and learn to live each day to the fullest.

Life Coaching Benefits: 7 Ways a Life Coach Can Improve Your Life

by admin | Feb 15, 2016 | Psychotherapy

Are you struggling to find clarity in your professional or personal life? Are you concerned about achieving your goals or communicating effectively with others? There are several benefits that life coaching can offer. A life coach can help you problem-solve situations and find solutions that you can implement in your life without the emotional investment that comes with traditional therapy.

1. Solving Problems vs. Therapy

According to the International Coach Federation (ICF), life coaching is defined as a process that, “supports personal and professional growth based on self-initiated change in pursuit of specific actionable outcomes.”

This means that a coach works with you to help you find answers to problems instead of telling you what to do. The relationship between a coach and client differs from that of a therapist, in that you are not processing to understand your emotions or resolve issues in your relationships with other people. For those who may dislike the idea of being in therapy, life coaching can be an option for working on issues in your life.

2.  A Life Coach Can Be Specialized for Your Needs

Another benefit of life coaching is that a coach can be a specialized expert in a particular area in which you need help. This can be helpful if you are looking for assistance with a particular area of your personal or professional life. Some topics include:

• Leadership development.

• Working together as a team.

• Communication skills, either for professional or personal settings.

• Education-related topics, such as for children who are struggling in school or have learning differences like ADHD.

• Improving results for individuals or organizations.

• Career advice and career transition.

• Sober living.

3.  A Life Coach Can Be a Sounding Board

A life coach can be a sounding board for you to bounce off ideas and help you to discover solutions. The coach does not give an opinion, rather a life coach is to remain impartial. If anything, a coach is your own personal consultant whose job is to guide you through your process of change instead of simply telling you what to do.

4.  A Life Coach Can Help with Skill Assessments

Life coaches offer the benefit of helping you to understand your strengths, some of which you may not even be aware that you have. By knowing your strengths, you can not only gain more confidence when in certain situations, you can also have a better awareness of your weaknesses. This knowledge can help you and the coach create a plan to maximize your strengths and strengthen your weaknesses. Other benefits of assessments include:

• Knowing your learning style and how you absorb information.

• Awareness of your personality traits and which personalities you work well with or may struggle with.

• Assessing your communication skills and what you can do to improve them.

5.  Life Coaching Benefits Everyone

Working with a life coach can be helpful to anyone regardless of their background or what their goals are. Whether you have struggled in life or have been successful, there is always something to improve on.

6.  Success Can be Individualized

Speaking of success, the outcome that you want can be individualized, instead of having to meet an arbitrary standard. Maybe success for you is finding better ways to communicate with others, or finding your true passion in life.

7.  Coaching is for a Certain Period of Time

A life coach is someone you work with for a certain period of time. There is flexibility, but the idea is that a life coach is meant to help with a particular issue within a defined time frame, such as six months. This may differ from a therapist, with whom you visit for a more extended time frame, even years.

Life coaching benefits those who want to learn more about themselves, find solutions to problems, and develop skill sets. By consulting with a life coach, you can learn more about yourself and work with your coach to develop solutions.