More on insomnia

A book called "Quiet your mind and get to sleep: Solutions to Insomnia has some tips related to dealing with insomnia. Here are some of the things noted in a psychcentral article.

>>Quiet Your Mind and Get to Sleep suggests many cognitive behavioral solutions to insomnia. Some of the tips in the book include:

* Never get into bed earlier than your usual bedtime.
* When you catch yourself “trying” to sleep, remind yourself that this is counterproductive.
* Learn about sleep myths, such as “I absolutely require eight hours of sleep to function during the day.”
* Actively challenge unhelpful beliefs that may worsen your sleeplessness, such as “Something terrible will happen to you as a result of insomnia.”
* Leave your bed and bedroom if you can’t sleep.<<

To read more go to http://psychcentral.com/news/2010/01/29/therapy-to-quiet-mind-eases-insomnia/11060.html

Some revelations about AA!

A new research study shows that Alcoholics Anonomyous helps those who want to quit drinking, but it also shows that the act of going to the meeting actually lowers depression rates. This is isn't hard to grasp considering the social contact and group support is similiar to a behavioral technique often suggested by therapists with their depressed clients.

We all knew that alcohol was a depressant, so now it is shown that getting sober helps your depression from a physiological and a psychological aspect. To read more, go to:
http://psychcentral.com/news/2010/01/29/social-aspects-of-alcoholics-anonymous-relieve-depression/11054.html

It's time for some good sleep tips

A new research study shows that insomnia can drastically affect your brain power. Read more at: http://psychcentral.com/news/2010/01/28/sleep-deprivation-may-contract-brain-diminish-memory/11028.html

If you are suffering, here are some tips
1. Go to bed at the same time each night. Try to establish a sleep ritual
2. Keep the room dark and cold
3. Do something calming prior to bedtime. Take a warm bath (never an invigorating shower), read a boring book, or do something calming like meditating
4. Drink some warm milk (yes your grandma had it right).
5. Never excercise late at night, it will only stimulate your system and keep you awake
6. If you can't sleep, get up for a while and go do something calming and somewhat boring and then go back into the bed and try to sleep again
7. Use your bed only for sleep activities. Don't facebook, watch TV or anything else in your bed. Establish the ritual that the bed is for sleeping-it does make a difference!

Pleasant dreams

CHOCOLATE LOVERS REJOICE!!!!

Here's the exact words from Psych Central, "In a new clinical trial, researchers found that eating about an ounce and a half of dark chocolate a day for two weeks reduced levels of stress hormones in the bodies of people feeling highly stressed."

This what what we have been waiting to hear! So now you can eat all the dark chocolate you want for Valentines Day. Read more at: http://psychcentral.com/news/2010/01/27/chocolate-as-a-stress-reliever/10993.html

GULP... Research says men feel less guilt

A new research study out today states that men feel less guilt and lower rates of sensitivity than women. To read more about this study, go to:

http://psychcentral.com/news/2010/01/26/sensitivity-feelings-of-guilt-low-in-men/10958.html


This article should get the conversation started....

Does the Economy Effect Your Health?

Worries about the economy and your deflating financial situation, is predominant for many people after the holidays. With the beginning of 2010 we are seeing a variety of trends and tonight we will look at some tips for maintaining your health and well being in this economically down turned time.

It seems that the economy is having some effects on Americans. What are we seeing?
• APA states that 80% of Americans see stress due to the economy as their number one concern
• More women than men are noting stress related symptoms such as fatigue, muscle tension, headaches, upset stomach, and mood changes
• American’s tend to have poor coping strategies and women are turning more often to food to nurture their stress, and men are turning increasingly to alcohol. Some reports say that others are increasing their use of smoking.

What are some things we can do to minimize our stress levels?
• Practice budgeting. Whether you’ve got a budget or not, now is the time to create a formal plan for spending. Try to establish some guidelines for spending related to eating out, travel, and purchases. You’d be amazing how much you can save by taking your lunch twice a week to work, or cutting out that cup of mojo on the way to work each day.
• Practice relaxation. Americans aren’t good at slowing down, but now is the time to really use techniques such as yoga, breath work or meditation. Try exercise to promote relaxation as well, and practice listening to music to calm your anxieties
• Practice eliminating negative thoughts. More than ever, now is the time to change those self-defeating thoughts and remind yourself that you are capable and willing to make positive changes in your life.
• Care for your body. Begin this New Year with a sound food program, regular exercise and some new sleep patterns that give you adequate sleep to perform a healthy lifestyle.

Doing these four things can really create a change in your lifestyle and your health and enhance your peace of mind

Proof that Stress Effects our Body

Here's a book that proves scientifically that stress affects our body. The cellular and biological changes influence the immune system, and you will see just how that happens.

http://psychcentral.com/news/2010/01/22/how-stress-attacks-the-body/10876.html

My Brain is Better Than Your Brain...

Wait until you read this study... Older brains are have a higher performance in linking information than younger brains! That's one for the gipper! Older adults can "hyper-code" information (that sounds awesome). Read more about this landmark study:

http://psychcentral.com/news/2010/01/21/older-brains-link-information-better/10883.html

Winter Blues Remedies

Part 2--Bright ideas for the Blues

Last week explored the Winter Blues which effects 21% of Americans in either severe or mild forms. This seasonal depression brings with it many symptoms that can lead to a devastating effect for many people. Tonight we will look at some of the “bright ideas” to treat seasonal affective disorder, commonly called the Winter Blues.

Once again, very quickly, what are some of the symptoms of Seasonal Affective Disorder?
• Depression
• Fatigue, feeling lethargic,
• Overeating, and compulsive need for carbohydrates
• Desire to stay in bed, isolate and irratibility

So let’s talk about those 9 “Bright Ideas” for the Blues.
• Light therapy- Most people have heard of this treatment. It is treated with specific intense white light boxes which provide 10,000 lux of illumination. This full spectrum light is used daily and many people see a reduction in symptoms in just three days says researchers.
• Dawn Stimulation- This new form of light therapy gradually turns the light on in your bedroom creating a slow transition from darkness to dawn in the room. Many note increased energy and decreased depression. Some come in the form of clocks, and other mechanisms attach for ceiling lights
• Negative Air Ions- the pounding surf or the air after a lightning storm have oxygen molecules that are naturally charged with extra electrons. These have mood changing effects and there are machines that create such negative ions. The machines are used 30-60 minutes a day.
• Antidepressants- SSRIs are used to decrease depression, but studies have shown that a light box has fewer side effects and worked faster
• Cognitive Behavioral Therapy- This technique looks at your negative thoughts, ruminations, and behaviors that get in the way of your happiness. This technique is one of the most effective techniques and practiced by most therapists
• Vitamin D. With conflicting research many believe that boosting Vitamin D levels can minimize the effects of seasonal depression.
• Sun tanning. Some say the UVB rays may stimulate endorphins, a natural hormone that is a pleasure inducing opiate to the brain, but there are risks of skin cancer, eye damage and premature aging
• Exercise. Many researchers believe that exercising outdoors in the morning or noontime can reduce symptoms. Clearly the exercise helps, but the real power is in the sunlight that enters the eyes while outdoors which reduces winter blues
• Diet Fighting the urge to eat carbohydrates can be helpful and there is some evidence that CHOCOLATE boosts serotonin levels. Try increasing vegetables and keeping meals light to improve insulin regulation.

Stressors for Caregivers

New statistics state that 8 out of 10 caregivers are suffering with stress and anxiety. Read the study

http://www.medicalnewstoday.com/articles/176389.php


Which says to me, caregivers need to reach out for support, education, and some services that will help them cope and maintain a balance in their lifes

Do Our Sibs Effect our Adult Relationships?

Sibling relationships may have a greater influence on our "relational patterns" than we may have previously believed. Here's an interesting study that speaks to this issue

http://psychcentral.com/news/2010/01/18/early-sibling-relationships-influence-adult-behavior/10803.html

Wonder what that means for only children like myself? gulp?

Dealing with adversity

Some people can change lemons into lemonade, while others fall into deep depression.

So what makes some survive and thrive while others fail?

Three words are the keys... "commitment, control and challenging attitudes."

To learn more go to http://apa.org/research/action/lemon.aspx

A happiness diet?

Ground-breaking work has been taking place in the arena of "positive psychology." Researchers tell us that we can actually have a "happiness diet." Want to learn more?

http://apa.org/monitor/2008/04/overthinking.aspx

Foods you might not be eating

Here's an interesting link to a New York Times article on foods we should include in our diet. This might be a great addition to our 2010 lifestyle.

http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/?em

What kind of friend are you?

Here's an interesting link to a general overview of "frienship types." Which one do you fall into? What about your friends? Take a minute to look at this study, I think you will find it quite insightful.

http://psychcentral.com/blog/archives/2009/12/01/the-10-types-of-female-friends/

New findings on ADHD

A new study in BIOLOGICAL PSYCHIATRY has some interesting findings on children and ADHD. The study notes that children process information differently when they have ADHD.

http://psychcentral.com/news/2010/01/15/faulty-brain-connection-associated-with-adhd/10772.html

Winter Blues- Part 2

Part 2--Bright ideas for the Blues

Last week explored the Winter Blues which effects 21% of Americans in either severe or mild forms. This seasonal depression brings with it many symptoms that can lead to a devastating effect for many people. Tonight we will look at some of the “bright ideas” to treat seasonal affective disorder, commonly called the Winter Blues.

Once again, very quickly, what are some of the symptoms of Seasonal Affective Disorder?
• Depression
• Fatigue, feeling lethargic,
• Overeating, and compulsive need for carbohydrates
• Desire to stay in bed, isolate and irratibility

So let’s talk about those 9 “Bright Ideas” for the Blues.
• Light therapy- Most people have heard of this treatment. It is treated with specific intense white light boxes which provide 10,000 lux of illumination. This full spectrum light is used daily and many people see a reduction in symptoms in just three days says researchers.
• Dawn Stimulation- This new form of light therapy gradually turns the light on in your bedroom creating a slow transition from darkness to dawn in the room. Many note increased energy and decreased depression. Some come in the form of clocks, and other mechanisms attach for ceiling lights
• Negative Air Ions- the pounding surf or the air after a lightning storm have oxygen molecules that are naturally charged with extra electrons. These have mood changing effects and there are machines that create such negative ions. The machines are used 30-60 minutes a day.
• Antidepressants- SSRIs are used to decrease depression, but studies have shown that a light box has fewer side effects and worked faster
• Cognitive Behavioral Therapy- This technique looks at your negative thoughts, ruminations, and behaviors that get in the way of your happiness. This technique is one of the most effective techniques and practiced by most therapists
• Vitamin D. With conflicting research many believe that boosting Vitamin D levels can minimize the effects of seasonal depression.
• Sun tanning. Some say the UVB rays may stimulate endorphins, a natural hormone that is a pleasure inducing opiate to the brain, but there are risks of skin cancer, eye damage and premature aging
• Exercise. Many researchers believe that exercising outdoors in the morning or noontime can reduce symptoms. Clearly the exercise helps, but the real power is in the sunlight that enters the eyes while outdoors which reduces winter blues
• Diet Fighting the urge to eat carbohydrates can be helpful and there is some evidence that CHOCOLATE boosts serotonin levels. Try increasing vegetables and keeping meals light to improve insulin regulation.

Does "Want" change reality?

Does our wanting something create a false reality? You might find this new study interesting as it relates to how we perceive things we want

http://www.medicalnewstoday.com/articles/176204.php

The weekend effect

Check out this article related to happiness and the weekend. It findings may not be a surprise to you,but it will validate what you've always know.... and perhaps push you to make your weekends more of "your own" time.

http://psychcentral.com/news/2010/01/14/weekend-routine-linked-to-happiness/10746.html

Some bright ideas for winter blues

You feel down and depressed and you haven’t seen the sun for most of the winter. You find yourself craving carbohydrates and just want to stay in bed all day. Perhaps you are suffering from what is called the “ Winter Blues,” but is actually a disorder called Seasonal Affective Disorder. Tonight we will begin a two-part series to look at the Winter Blues—the myths and the reality.

What are the typical symptoms of someone who has Seasonal Affective disorder?
• 6% of Americans suffer from SAD causing lethargy, depression, a desire to avoid social situation, fatigue and an increase in the desire for carbohydrates and overeating.
• 15% of Americans suffer with a milder form, which include some of the symptoms.
• The incidence increases in locations that are far from the equator. 8% of Canadians, 10% of Brits, and 20% of Scandinavians suffer with the disorder

What are some of the causes of the Winter Blues?
• Researchers are not completely sure what causes this depression, but many believe it is seasonal in nature and it is believed that the reduced light disrupts people’s circadian rhythms (the 24 hour biological clock that governs or waking, sleeping and other moods
• Others believe that the darkness plays havoc with our brain chemicals that effect our mood
• Others believe the reduction in sun affects our vitamin D levels and creates a deficiency

What are some of the other oddities of this disorder?
• The disorder peaks in January and February even though the days are lengthening
• It is unknown why it peaks from the ages of 18-30
• It is unclear why women are 3x more prone to suffer with the disorder
• Lastly it is totally unclear why people in Iceland have low incidences of SAD



So you’ve given us a lot to think about this week. What we will look at next week in our two part series on the Winter Blues?
• Most people realize that the common treatment for SAD is light therapy, but next week we will look at the 9 common techniques for lowering the Winter Blues.
• You might be surprised what you learn

Welcome to 2010

Hopefully everyone is keeping warm during our cold spell. Remember the importance of connecting with others when the freezing temperatures force you to stay indoors. Isolation and cocooning can keep your body warm, but your inner self needs connection with others.

Just a few notes about the coming year. Don't forget to join me weekly on WEEK-TV Live at 5pm on Wednesdays. My mental health segment runs at approximately 5:20 and we offer tips to enhance your life. Some topics for January include: Holiday Blues, Light Therapy/Seasonal Affective Disorder, and the Economy and Your Health (gulp).

There will also be some new surprises on WEEK-- we will be producing a new segment--- ooops I've told you too much already. Just watch in the coming month and you may see some new changes on Mondays.

Once again, a wish for a happy, healthy, and loving new year.
Joy