Consumer Reports Endorses Therapy

A 2010 Consumer Reports survey reveals the power of therapy...

One of the most respected consumer protection groups has now endorsed talk therapy as a means of lowering stress, anxiety and depression.

1500 participants took part in a 3-year study reported in the June 2010 issue of Consumer Reports. The findings concluded two important elements. First of all, respondents who attended AT LEAST 7 sessions had marked improvement in their anxiety and depressive symptoms. And those who took medication in correlation with therapy had the highest improvement. Secondly, the "type of therapist" did not matter. Whether a psychologist, social worker, or professional counselor, the therapy had identical results in the helpfullness ratings.

The survey also concluded that anxiety was up for Americans with 58% reporting symptoms in 2010 compared to 41% to 2004.

Consumer Reports went on to say that counseling was "a good investment. Talk therapy offers two advantages over medication: no drug side effects and tools you can use for the long term. People who struck with talk therapy for a least 7 sessions had significantly better outcomes than those who went six or fewer sessions.

Low of sleep could be deadly!

Sleep might have more of an impact on your well-being that you had originally believed. A new study shows that those who do not attain adequate sleep also have fat build-up around their vital organs.

Add this information to other issues related to obesity and genetic factors, and you might be a statistic ready to happen.

For more information, please go to http://www.sciencedaily.com/releases/2010/03/100301091302.htm

Internet and depression

A new study suggests that is a correlation between excessive internet surfing and depression. The authors of the study believe this is due to increased internet use correlating with lower social interaction, and replacing "real life" with chat rooms and other activities.

The study also looked at those they suggest are "internet addicts" and their relationship to depression, usage of gaming sites, sexually gratifying sites, as well online communities.

For more go to: http://psychcentral.com/news/2010/02/05/obsessive-web-browsing-linked-to-depression/11223.html

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

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

New findings on depression

An interesting report related to your diet... this may lower your depressive symptoms.

http://www.msnbc.msn.com/id/33182342/ns/health-mental_health/

Election Night: Dealing with Winning or Losing

Election Night: Dealing with Winning or Losing

This election was a historic event whether you were a Republican, Democrat, or Independent. We will investigate some of the psychological impacts of winning and losing an election.

Where there any psychological superstitions or rituals that played in this election?
• McCain carried a lucky penny, lucky nickel, and a lucky quarter. He also carries a lucky compass and a lucky feather
• Obama always plays a round of basketball and shoots some hoops before a big election
• Candidates know they may be at the mercy of unpredictable factors beyond their control, and performing some rituals are something you can control to feel some empowerment.

What are some typical reactions associated with losing?
• Sadness and depression. Candidates may put on a happy face with teary-eyed thanks, but when the loss sinks in, many get caught in self-blame, self-pity, and despair
• Anger and resentment: sometimes the candidate refuses to accept the loss and lashes out at opponents or other issues related to those who might be responsible for the defeat. Anger blocks depression and revenge keeps people energized and focused not giving up
• Euphoria: the relief of being happy that the election is over and candidates tend to talk about what they will embark upon as a result of their defeat
• Denial: refusing to believe the election

What are some of the tips for recovering as a nation?
• Look at the election as a competition. Whether a loss or a win, is not about you as a person, but a philosophy to run the country for the next few years.
• Your self-worth is not determined by a win or loss
• Be proud of your dedication and determination. Be proud of voting and making your vote count.
• The important resolution is that we come together as a nation and psychologically work together to bring unity and dedication to improving our country and world

New information on Seasonal Affective Disorder

The sun is hard to find these dark cold gray days, and millions of Americans start to feel the effects of Seasonal Affective disorder. In early November some new information related to this condition was released.

Is this phenomenon of seasonal blues new?
• In the 1980’s scientific proof established that some people become depressed in early fall or winter and improve in springtime.
• 5% of Americans are affected by SAD and 10-15% of Americans have milder versions

What are some of the typical symptoms of seasonal affective disorder?
• Increasing eating (cravings for carbs, comfort foods)
• Depression
• Decrease in energy levels
• Dampened mood
• Oversleeping

What are some suggestions?
• Get up early and grab some sun: A 30-60 minute walk in the morning will help, but of course with the cold weather, this is difficult for lots of people
• Greet the day with artificial light: Use a light box (a full-spectrum light) on the breakfast table for 30 minutes of simulated light. Some people are even using “dawn simulating lights” by their beds in the morning to ease the symptoms
• Light up your life: Turn on some extra lights in your office or home. There is less evidence that this will help your mood, but it might help a bit since some reports sow that the light spectrum produced by energy saving compact fluorescent bulbs have produced some mood lifting trends vs. old bulbs.
• Remember there is no proof that tanning beds help with SAD
• Reach out to a licensed mental health professional to help with strategies to lower your mood disruptions.

A Startling Rise in Suicidal Thoughts

What do the recent studies indicate? (August 2008 study presented at the American Psychological Association Convention in Boston)
• More than 50% of American college students have considered suicide in their life
• The rate of suicidal thoughts for college students is much higher than the 15.3% of Americans at large who have suicidal thoughts.

What other information within that shocking report?
• 26000 students at 70 schools were questioned in the survey and suicidal thoughts was as common as drug abuse.
• Students reported suicidal thoughts as a method of relieving emotional or physical pain (#1 reason)
• The second reason for suicidal thoughts was problems with romantic relationships
• The third was related to academics or problems in school

What are some suggestions if you believe someone is suicidal?
• Take all threats seriously. There is a myth that if people talk about it, they aren’t serious. Studies indicate that more than 75% of all completed suicides did say or do something prior to their death to let people know about their suicidal thoughts.
• Remember this is a cry for help. Be willing to tell someone, or take the person to the emergency room, or tell them you will go with them to therapy
• Don’t keep the secret. Make sure you do something to let others know such as calling the Call for Help number at 673-7373
Call a professional therapist and remember that depression is quite treatable and 75% of people

A Little Light Couldn't Hurt

The days are gray and cold. Days pass without ever seeing the sun. Welcome to the time when many people suffer from Seasonal Affective Disorder.

Many of us have heard about Seasonal affective disorder or SAD… but what are the common characteristics?
• Approximately 17 % of Americans suffer from Seasonal Affective Disorder, which
is commonly called "winter depression."
• It is characterized by recurrent episodes of depression, carbohydrate
craving, weight gain that begins in autumn and continues through the winter
months.
• Many people experience fatigue, loss of energy, and feelings of worthlessness
all due to the loss of sunlight.
• Typically SAD occurs 4 times as many times in women. The average age of onset
is 23 years old.

Does Seasonal Affective disorder only occur during the fall and winter?
Actually, research indicates there is also something called "summer depression" which occurs in spring and lasts during the summer. It is characterized by depression, decreased sleep, weight loss and poor appetite.

What is the typical treatment for Seasonal Affective disorder?
• Light therapy has been the most successful form of therapy. This is usually done with a light box, which is 10,000 lux and the patient starts with 10-15 minute sessions per day and increases the sessions to 30-45 minutes per day. Light boxes range in cost from $200-$500 depending on the features of the unit. Most recently, some companies have developed new full-spectrum bulbs (with a blue light) that can be placed in lamps and are purchased at a fraction of the cost of traditional light boxes.
• Counseling- therapy that helps patients deal with issues of depression, coping
strategies, and mechanisms for dealing with issues in their lives
• Therapy combined with medication as needed
• Despite claims, there is no evidence to indicate that tanning beds (where the
eyes are generally covered) are useful in the treatment of SAD. Actually,
tanning beds are relatively high in UV rays, which can be harmful to the eyes
and the skin.

Surprising Research on our Happiness Levels

British and American researchers just released some new information about our happiness factor. 80 counties, and 2 million people were studied in this massive study and the results might be a little surprising to many of us.

What was discovered?
• People are most likely to become depressed in middle ages
• We are happiest at the beginning and end of our lives
• We tend to be the most depressed between 40-50 years of age.
• Peak time for depression is 44, and American men are most depressed at 50 and
American women at 40.
• Socio-economic status, marital status, nor number of children affected the
statistics worldwide

Why do people tend to be happier in their golden years?
• People learn to adapt to their strengths and weaknesses and are grateful for
what they have attained
• People who work at being happy have discovered their health and longevity
increases
• Comparing their lives to those who have deceased, makes many happy for their
remaining years.

What can we do to increase our own personal happiness?
• Focus on the half full glass
• Practice gratitude on a daily basis (keep a list of positive things in your
life)
• Create a list of things you still want to accomplish (a bucket list or wish
list), and experience the happiness as you achieve those goals.
• Embrace the love around you, and spend time with people who are your
cheerleaders and friends.

Holidays: Being alone doesn’t mean you have to be lonely

What do you mean when you say that being alone doesn’t mean you have to be lonely? Loneliness is a choice. Each of us has options and choices by taking risks to become involved in the holiday festivities. Just because you are single during the holidays doesn’t mean you have to be lonely.


The Holiday season is a lonely time for many people in our community. What are some of the common reasons for the loneliness?
• Divorce. Perhaps a divorce has created a situation where a single person is alone during the holidays due to visitation agreements.
• Death. The loss of a spouse can be a terrible time for grief and loneliness, especially if it is the first year that you have not been with your loved one during the holiday
• Past memories. Many people feel lonely or sad because of old memories from their childhoods. Perhaps holidays remind people of times of abandonment, dysfunctional family gatherings, or times in which they felt hurt or abused
• Not being close to family members. Distance from relatives or friends can cause great sadness and loneliness for many people. This may be especially true for people who have just moved away from their support systems or families.

If you feel lonely during the holidays, what are some suggestions for beating depression?
• Do something for someone else. Volunteer. Work at the Salvation Army and serve dinners to the homeless. Do something for a senior and spend time with them during the holidays. Buy gifts for those in need, or make donations to Toys for Tots or the many community charities.
• Look up an old friend and re-establish a relationship. Use this time to rekindle friendships and avoid isolation.
• Accept holiday invitations. It may be difficult to go to parties or get-togethers during the holidays, but being proactive about joining others will help beat depression.
• Attend a holiday group festivity at your church or synagogue. Most religious affiliations have holiday services, gatherings or other activities which foster togetherness.
• Watch the television, read the newspaper, check out church fliers and discover some holiday activities within the community. Go to the group sing-a-longs, go with co-workers to the Festival of Lights, or discover some new activities you can do with others.
• Talk to your support system about feelings of loneliness. Stuffing your feelings and keeping them locked inside will only lead to more depression.
• If you find yourself persistently blue or depressed, contact a licensed mental health counselor for assistance.

Grief And Loss

With the recent deaths of students within our community, we thought it would be helpful to give some mental health tips for helping someone work through grief and loss

Typically there are some common stages of grief. Please explain
The stages of grief are commonly identified through the work of Elisebeth Kubler-Ross who has identified 5 stages of grieving.
o Shock and denial: The inability to feel anything. The mourner may feel numb, overwhelmed, anxious and withdrawn
o Anger: Blaming self or others for the loss
o Bargaining: Trying to ask a Higher Power for a change, or pleading for a different result
o Depression: The feeling of sadness, disturbed sleep, thoughts of suicide, or excessive crying
o Acceptance: Beginning to look for the lessons of the experience and acceptance that you can not change what has happened.


What are some suggestions for working though the grief?
o Accept your grief. It is acceptable to grieve the loss. Grieving is a natural part of healing and it is a self-loving behavior
o Remind yourself that grief stages have a purpose
o Remind yourself that the grief will end
o Take care of your health (eat nutritionally, get sleep, exercise)
o Process the loss with your support network. Talk about the person who is no longer in your life.
o Take time to be alone.
o Remind yourself that grief hurts, but it will not harm you
o Ask for help from others, including a therapist

What are some tips for helping someone who is experiencing a major loss
o allow the mourner to feel whatever they are feeling
o talk openly about the death and have a candid discussion about the consequences of death
o don't push the griever into hiding their feelings or covering up their grief. Be there for them, versus avoiding the mourner.
o Let the mourner tell you about their loss again and again if they need to, andencourage them to seek help if they don't seem to be moving forward in the process.
o Help the griever find a grief support group (at school, in the community, etc)
o Stay involved in the mourners life, and let them know you are available to support them beyond the initial few weeks after the death.

Are you suffering from Seasonal Affective Disorder

The days are gray and cold. Days pass without ever seeing the sun. Welcome to the time when many people suffer from Seasonal Affective Disorder.

Many of us have heard about Seasonal affective disorder or SAD… but what are the common characteristics?
Approximately 17 % of Americans suffer from Seasonal Affective Disorder, which is commonly called "winter depression." It is characterized by recurrent episodes of depression, carbohydrate craving, weight gain that begins in autumn and continues through the winter months. Many people experience fatigue, loss of energy, and feelings of worthlessness all due to the loss of sunlight. Typically SAD occurs 4 times as many times in women. The average age of onset is 23 years old.

Does Seasonal Affective disorder only occur during the fall and winter?
Actually, research indicates there is also something called "summer depression" which occurs in spring and lasts during the summer. It is characterized by depression, decreased sleep, weight loss and poor appetite.

What is the typical treatment for Seasonal Affective disorder?
Light therapy has been the most successful form of therapy. This is usually done with a light box, which is 10,000 lux and the patient starts with 10-15 minute sessions per day and increases the sessions to 30-45 minutes per day. Light boxes range in cost from $200-$500 depending on the features of the unit. Some insurance companies do cover a portion of the cost of light boxes for therapeutic usage. Most recently, some companies have developed new full-spectrum bulbs that can be placed in lamps and are purchased at a fraction of the cost of traditional light boxes.

Despite claims, there is no evidence to indicate that tanning beds (where the eyes are generally covered) are useful in the treatment of SAD. Actually tanning beds are relatively high in UV rays, which can be harmful to the eyes and the skin.

If you feel like you might be suffering with SAD, discuss your symptoms with a licensed therapist or your physician.