healfrmdepress

People suffering from anxiety can take heart that genes are not destiny from the discussions on NPR in the last few days. Anxiety can be passed on genetically but new research is looking at something called plasticity in the brain, or the ability of the brain to change. Terri Gross’s Fresh Air interview with Scott Stossel, author of the new book, My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind talks both about the genetic component of anxiety but also the brain’s flexibility. Stossel says, “…the ability to kind of carve out new neural pathways continues throughout your entire life and in fact, even your genome can get affected by the environment – certain genes get turned on and off.”

The topic was picked up today on Tom Ashbrook’s On Point talk with Takao Hensch, professor of molecular and cellular biology, who reveals new research into brain plasticity that suggests that a generic pill could change the brain’s ability to absorb and retain new skills like language, music and more. Both discuss the idea of the plasticity of the brain and give hope that although anxiety can be genetic, the destiny of the brain can continue to be written.

I was delighted to hear a report today on NPR’s Here and Now that concluded mediation can be a helpful adjunct treatment for pain, depression and anxiety. In my book, Healing from Depression: 12 Weeks to a Better Mood, I encourage people to treat depression from multiple angles. Maintaining mental health involves exercise, sleep, community support, and many other tools, including relaxation response, or meditation.

Here & Now’s Meghna Chakrabarti spoke with NPR food and health correspondent Allison Aubrey about the results of a review scientific literature on mindfulness meditation published in the Journal of the American Medical Association (JAMA). The review of 47 studies revealed that mindful meditation can reduce symptoms of anxiety and depression. The best part about this practice is that it’s easy, free, and has no side effects.

Listen to Here & Now’s report at http://hereandnow.wbur.org/2014/01/07/meditation-anxiety-study or read Allison Aubrey’s report on NPR’s health news page, Shots http://www.npr.org/blogs/health/2014/01/07/260470831/meditation-can-help-manage-anxiety-depression-and-pain

 

My best to you for the holidays. In this blog, I would like to discuss the topic, dealing with the holiday blues. While the Christmas holiday season is considered to be a time of joy and merriment, it can also be a season of melancholy. Studies show that the incidence of depression increases during the holidays. It is helpful to remember that depression usually emanates from three sources; a sense of powerlessness, emotional disconnection or isolation, and cognitive distortions, such as jumping to negative conclusions and guilt-producing “shoulds.”

The following are some of my thoughts on how to strengthen your “emotional immune system” and buoy your mood.

1. Stay Connected to Trustworthy Others

Being separated from loved ones at this special time can lead to sadness during the holiday season. On the other hand, visiting family can also be a trigger as you can get into old dysfunctional patterns with family members. Parents may or may not be good sources of love and warmth during the holidays. During this time of year, both expectations and the risk of disappointments run high. To ensure you don’t get stuck in hurt, anger or despair, identify ahead of time who your “lifelines” are—the individuals that you find most nurturing in your life.  Widen the circle of those to whom you reach out.

2. Allow time to check-in with yourself 

You are one of the people with whom you want to stay connected.  So allow time to get in touch with your own quiet center.   Bring your journal, favorite CDs, sketch pad or yoga mat and try to make time to use them.  The holidays can be a rush of hectic activity.  Taking time to reflect and gather your thoughts will help you maintain equilibrium and regroup.

3. Maintain physical self-care 

Feeling good physically reduces your susceptibility to depression.   With the abundance of treats and alcohol during the holidays, the usual self-care routines often evaporate.  Just about everyone overindulges, so try not to criticize yourself if you do so.   But consider bringing natural or sugar free foods, such as fruits or vegetable platters, to social gatherings.  Try to exercise—even a brief walk can help. Movement brings increased blood flow and oxygen to the brain, and releases endorphins, the body’s painkilling chemicals.  It sounds basic, but don’t forget to drink plenty of water and get enough rest.

4. Identify and challenge cognitive distortions. 

Though you may have replaced your negative assumptions from childhood with healthier, more empowering ones, prolonged contact with your parents can trigger old ways of thinking.  Your mother’s glee about your sister’s pregnancy when you’re struggling with your fertility, or your dad’s thoughtless comments about your financial situation can generate old beliefs like, “I have to earn love” or “I’m inadequate.” Psychologists call these reactions automatic negative thoughts, ANTs, recognizing they can get triggered in a flash and sink our mood.

You can often stop a downward spiral with a three-step process: 1.List your negative thoughts on paper.  2.Try to identify the events that triggered this negativity. 3. Try to write a positive rebuttal for each negative thought, such as, “I deserve to be loved for who I am” and “I’m proud of my caring nature.” Your lifeline people can help by reminding you of your gifts and accomplishments. It is always easier to practice good self-care when you have the loving support of other people.

5. Connect with Your Spirituality

See if you can use this time to connect your spirituality and find a way to draw support from the spirit of the season. Although it has been commercialized, the message of Christmas is that of loving and giving. Viewing films such as A Christmas Carol and It’s a Wonderful Life can be sources of inspiration. Find ways to unselfishly give to yourself others

Thank you for taking the time to read this blog. If you would like more information on overcoming depression, continue to browse www.healingfromdepression.com or watch some of my your tubes at: http://www.youtube.com/user/healingdepression

This video shows why it is important to treat depression holistically.

Last week, the New York Times ran a front page article called, Sleep Therapy Seen as an Aid to Depression. This fascinating article states a truth that I have known for many decades–that insomnia is not only a symptom of depression, but can be a cause as well.

The study is the first of four on sleep and depression nearing completion, all financed by the National Institute of Mental Health. It found that 87 percent of patients who resolved their insomnia in four biweekly talk therapy sessions also saw their depression symptoms dissolve after eight weeks of treatment, either with an antidepressant drug or a placebo pill — almost twice the rate of those who could not shake their insomnia.

Although scientists have known that insomnia is associated with mood disorders, this is the first instance in which both conditions were treated at the same time.

Depression is the most common mental disorder, affecting some 18 million Americans in any given year. This study is very important for those of us who suffer from depression. In all four of my major depressive breakdowns, I suffered from crippling insomnia before the onset of the depressions. I now see that if my insomnia had been treated, I might have avoided having to go through a major depression. Thus, I encourage anyone who is having serious sleep problems to do all that you can to treat the insomnia. This is especially critical if you have suffered from depression before or if you have a family history of depression or anxiety.