I'm Blue, Soooo Blue (Depression, part 2)

So what causes depression? There are many factors that lead to depession. Often, more than one, and usually a combination of many factors combine to lead to depression.

Simply put, when one of the following factors occurs, it changes our brain chemistry in some way. Of course, the factors themselves can vary in intensity; so a job change can vary from moving to a new cube, getting a new boss, being transferred to new department, being transferred to a new city, getting a demotion, getting fired, getting arrested for imbezzlement, etc. So when you say job change, that can mean many different things.

Add to that, the way we react to that change. For some people, getting a new boss is a huge deal, others, its no biggie. It doesnt meant the former person is weaker or inferior than the latter, it just means that the person reacted differently.

So, a job change occurs and our brain chemistry changes somewhat depending upon the type of change and our reaction to it. If multiple things happen our chemistry can change to the point where we are getting low in them which is a common cause of depression.

Let's look at some of these factors:

Genetics and biology.
Like other medical conditions, for example heart disease, cholesterol, and cancer, depression tends to run in families. People can be born with a certain predisposition to depression or have lower levels of chemical neurotransmitters to begin with.

Childhood trauma and other psychological factors.
As we discussed, changes in our psychology (reactions to trauma, personal loss, rejection) can also alter the biochemistry of the brain and nervous system - sometimes permanently. How we adjust to traumas, or how we are taught to adjust, can have a huge impact on the likelihood of develping clinical depression.

Environmental factors.
Poor nutrition, hormonal imbalances, toxins in the environment, brain injuries, stress, substance abuse, and can lead to depressive states. Good nutrition, decreasing stress, healthy lifestyles are keys to minimizing depressive symptoms. Alcohol depresses the nervous system, thus drinking too much, too often can lead to depressive states. Thus, moderation in drinking alcohol is essential.

Prescription medications
Many people do not realize that many common prescription drugs have side effects that can induce depression. These include cardiac drugs and hypertensives, sedatives, steroids, stimulants, antibiotics, antifungal drugs and analgesics.

Sociological factors.
Many changes in modern society, such as the breakdown of traditional communities (people don't stay in one spot for very long any more), the dissolution of extended families (with mobility in the world, often families are spread throughout the country or world), the widening gap between rich and poor, and our increased isolation due to technology (we text/email people instead of calling or visiting), may play a part in the rising rates of depression worldwide.

Spiritual crises.
People can suffer from an existential depression when life loses its meaning and purpose. Any significant transition, especially a change of roles in family or work, can trigger this crisis in meaning. Connection to a "Higher Power"has been shown to increase mood and levels of neurochemicals.

Next, we'll look at symptoms of clinical depression...

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A Healthy No

Keep in mind that it is only when you feel you have the legitimate right to say no that you can say yes with utmost certainty, sincerity, and enthusiasm.

Wisdom

Wisdom rises upon the ruins of folly. ~ Thomas Fuller



We gain knowledge from other people, but wisdom comes from within. We have to live our own lives, profit from our blunders, and learn from our experience. Nobody can do these things for us.



Part of living is making mistakes. Some of us have to keep on making the same mistakes until we suddenly make a breakthrough and achieve a new perspective on ourselves and our actions. It often seems we are never going to be ready for the next step...and then suddenly we take it and we come through. We think we're not going to make it; then we make a leap forward.



Nothing needs to be lost or wasted in our lives. Even the folly of our problem can teach us hard lessons if we are attentive and brave. Our craziness may help us to see more clearly and gain insight into ourselves and others.

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Losing Your Marbles

This is a story that's been around for awhile, but I think it helps give some perspective on setting priorities...seeing what's really real in our lives.

An older man was giving some advice to a younger man.

"It's a shame you have to be away from home and your family so much," he said. "Let me tell you something that has helped me keep a good perspective on my own priorities. You see, one day I sat down and did a little arithmetic. The average person lives about 75 years. Now then, I multiplied 75 times 52 and came up with 3,900, which is the number of Saturdays that the average person has in his lifetime.

"It took me until I was fifty-five years old to think about all this in any detail," he continued, "and by that time I had lived thru over 2,800 Saturdays. I got to thinking if I lived to be 75, I only had about a thousand of them left to enjoy. "

He went on to explain that he bought 1000 marbles and put them in a clear plastic container in his favorite work area at home. "Every Saturday since then," he said, " I have taken one marble out and thrown it away. I found that by watching the marbles diminish, I focused more on the really important things in life. There's nothing like watching your time here on earth run out to help you get your priorities straight."

Then the older gentleman finished, "Now before I take my lovely wife out for breakfast, let me tell you one last thing. This morning, I took the very last marble out of the container. I figure if I make it until next Saturday, then I have been given a little extra time."

We don't know how much time we will have, whether we'll get extra time or there will be marbles left in our container. We can't choose that, but we can choose what we do with the time from here until then.

Peace and blessings.
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Failure Is An Inside Job

In our culture, too many people bleive that contentment come from attaining material possessions or positions of power. But they aren't the keys to contentment either. If yo are tempted to believe that they are, remember the words of John D. Rockefeller. When a journalist asked him how much wealth was enough, the millionaire, who was at the time one of the richest and most powerful men in the world, answered, "Just a little more".

Contentment comes from having a positive attitiude. It means:

• Expecting the best in everything - not the worst
• Remaining upbeat - even when you get beat up
• Seeing solutions in every problem - not problems in every solution
• Believing in yourself - even when others believe you have failed
• Holding on to hope - even when others say it's hopeless.

No matter what happens to you, a positive attitude comes from within. Your circumstances and your contentment are unrelated.


~John C. Maxwell, in Falling Forward
http://www.johnmaxwell.com/

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Facing Challenges

Our lives are an exercise in facing challenges. We dream the grandest of dreams as youngsters only to discover that we must have loads of inner strength and determination in order to meet our goals. Our hard work does not always yield the results we expect. And it is when we find ourselves frustrated by the trials we face or unable to meet our own expectations that we are most apt to take notice of those individuals who appear to accomplish great feats effortlessly. Some people’s lives seem to magically fall into place. We can see the blessings they have received, the ease with which they have attained their desires, their unwavering confidence, and their wealth. But, because we can never see the story of their lives as a whole, it is important that we refrain from passing judgment or becoming envious.

Throughout our lives, we glimpse only the outer hull of others’ life experiences, so it’s tempting to presuppose that the abundance they enjoy is the result of luck rather than diligent effort. In a small number of cases, our assumptions may mirror reality. But very few people “have it easy.” Everyone must overcome difficulties and everyone has been granted a distinctive set of talents with which to do so. An individual who is highly gifted may nonetheless have to practice hours upon hours and correct themselves repeatedly in order to hone their talents. Their accomplishments are more likely than not the result of ongoing hard work and sacrifice. You, no doubt, have natural abilities that you have nurtured and your gifts may be the very reason you strive as tirelessly as you do. Yet others see only the outcome of your efforts and not the efforts themselves.

Our intellects, our hearts, and our souls are constantly being tested. Life will create new challenges for you to face each time you prove yourself capable of overcoming the challenges of the past. What you deem difficult will always differ from that which others deem difficult. The tests you will be given will be as unique as you are. If you focus on doing the best you can and making use of the blessings you have been given, the outcome of your efforts will be a joyous reflection of your dedication.
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Another Thought on Conquering Our Fears

Everyone has fears—it is a natural part of being human. Fear can protect us from harm by sending a rush of adrenaline to help us physically deal with potential danger. If we did not have fear, we would boldly walk off the edge of cliffs or play in rush-hour traffice. But there are times when fear may keep us from participating fully in life. It can paralize us by what we percieve to be "danger" in social situations, people, objects, or life in general. These are the phobias we explored earlier. A children's book my kids enjoy talks about "Fear can be your friend, or fear can be your foe....that's something everyone needs to know". So true.

Once we realize that fear is a state of mind, we can choose to face our fears, change our minds, and live the life we want to live.

Our minds are powerful tools. Like computers, storing and using data, our minds make certain connections between thought and response. We have the ability to observe these and choose differently. No matter where the fear came from, we can create new connections by choosing new thoughts. We can create a new experience of reality. This journey requires many small steps, as well as patience and courage through the process.

Here’s an example: You decide to overcome your fear of driving on the freeway. Your plan of action starts with examining your thoughts and finding a new way of seeing the situation. When you’re ready, you enlist a calm companion to support you as you take the first step of merging into the slow lane and using the first exit. Your heart may be racing, but your confidence will be boosted by the accomplishment. Repeat this until you are comfortable, with or without help, and then drive one exit further! When you are ready, you can try driving in the middle lane, for longer periods each time, until you find yourself going where you want to go. This gradual process is similar for conquering any fear, but if you find it overwhelming, you can always seek the help of a professional.

You may think that you are the only one with a particular fear, that nobody else could possibly be scared of ordinary things such as water, heights, public speaking, or flying. These types of fears are very common, and you can have great success overcoming them. Remember, it is not the absence of the fear but the courage to take action anyway that determines success. When we learn to face our fears, we learn to observe our thoughts and feelings but not be ruled by them. Instead we choose how to shape the lives we want.
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Anxiety, Part 2

Types of Anxiety Disorders

1. Generalized Anxiety Disorder-Individuals that this affect are always anticipating something bad to happen. They have excessive worries about health, money and family etc.GAD occurs more often in women than in men.

2. Obsessive-Compulsive Disorder-This disorder is characterized by obsessive behavior and compulsions. Individuals perform rituals (such as hand washing) in hopes that obsessive thoughts would go away.

3. Panic Disorder- Individuals who are affected by this disorder experience feelings of terror that come on suddenly and often. They are often left in fear of certain situations and and are always in fear about the next panic attack.

4. Post-Traumatic Stress Disorder- This disorder usually develops after an individual experience some terrifying situation usually involving physical harm, death, or near death. The individual is left with bad memories about the ordeal that don't seem to go away.

5. Social Anxiety Disorder- With this disorder individuals experience extreme, severe or excessive self-awareness in public situations. This is the classic Stage Fright, but taken to an extreme degree and applied in almost all situations: grocery store, school, open areas. There is always a fear of being watched and scrutinized.

A lot of returning soldiers stationed in Iraqi and Afghanistan experience this as they were constantly on high alert over there. The open market was a dangerous area for them. They never knew who was an enemy coming up to shoot, stab, or blow them up. So now, back at home, the basketball gym, the mall, 4th of July parade can bring on this fear.

So now, you know a little of the types of disorders. Keep in mind that each of these disorders can range from having very mild levels to very extreme levels, and anywhere in-between.

Next week, we'll start looking at some symptoms.

Healthy Lifestyle Balance on Vacation

Plan pleasures other than food and drink.

a. Plan the kind of vacation you want. One way to think about this is to ask yourself, What about your daily routine do you want to escape from? (For example, if your routine is a hectic, crammed schedule, it’s vital that you not repeat this pattern on your vacation. If you do a lot of driving on the job, you might not want to spend your vacation driving.) What kinds of pleasures and freedom do you want to escape to? (What do you like to do most? Go to a faraway, scenic spot? Or stay at home and enjoy some free time? Make lots of time for a favorite hobby or sport? Spend time with old friends?)

b. Think about what you like to do for physical activity. Can you find a way to make that part of your vacation?

c. Be prepared to be assertive with others about what you want to do on vacation if you are going on vacation with family or friends. Negotiate a compromise if necessary.
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Irrational Beliefs and Challenges #8 of 13

Irrational Belief #8: The situation/people/food made me eat.

Challenge:

• In some situations I feel tempted or weak, but I am the only one that can control my actions.
• If I act contrary to my own goals, I will try better to understand my own actions and thinking, rather than blame others.
• I will take responsibilty for my thoughts and actions.

Behavior: Take action to remove or reduce unnecessary temptation within your control as appropriate; i.e. do not keep unhealthy food in the house, choose restaurants that are more consistent with your food plan.

Irrational Beliefs and Challenges #6 of 13

Irrational Belief #6: I shouldn’t have to do this.

Challenges:

• I am heavy because of my biology and my actions, and I can choose to stay this way or change it. If I decide to change it, I will because I want to, not because I have to; therefore I should manage my food if I want to change.
• Life is not fair, and there are no rules that anyone should or should not do anything.
• I use words like “should” to excuse me from engaging in behaviors that I find difficult.
  

Behavior: Keep log about how frequently you think about “shoulds.” Dispute the “shoulds” on every occasion.

Let's Get Started!

OK, let's start off with a popular but often difficult topic....weight. EVERYONE struggles with weight at some time in their life. Whether it is just a few pounds or several hundreds, people have weight issues.

It happens.

What tends to sabotage us is how we think about food, our diets, and our ability to lose. We are always talking to ourselves in some way. Try this: sit quietly for a while with your eyes closed. Then, for the next 30 seconds, try not to talk to yourself in your head. OK? GO!

So what happened? If you are like 99.9% of folks, you thought things like "I'm not talking to myself. Oh, crap! I'm thinking to myself! Stop it! Ok, starting NOW, I'm not talking to myself....wow, this is easy not talking to myself. Oh, CRAP!"

The point is we can't NOT talk to ourselves (my English-teacher brother would have a fit with my double negative there). We are ALWAYS talking to ourselves...basically, that's what our dreams are...us talking to ourselves in our dreams.

So it would make sense that we are always making comments to ourselves about our weight, how we look and how we perform. I'd guess that most people who struggle with weight, tell themselves negative things that tend to lead them into further negative behavior.

What follows is a series of beliefs some people have regarding their ability to lose weight. Then there are a few "challenges" to that particular belief. Finally, there is a behavior for you to do for a week or so, to change your irrational belief into a positive step toward health.

There are about 13 of them. Not all will apply to you. If you find one that does, one that seems to hit home, try out the challenges and behaviors for a week or so until you feel comfortable. Then see if there is another belief that fits you. Don't try to do more than one at a time.

Ready to make some changes? Let's GO!