Every October is National Depression Screening Month.
Here are the reasons:
The National Institute of Mental Health (the largest U.S.agency dealing with these issues) reports that the chance of becoming depressed at some point in one's life is almost 17%.
Within this year alone, almost 7% of our US population will become depressed and almost of third of them have depression at a "severe" level.
Now, here's an eye-opener: Barely half of those folks are getting ANY treatment at all!!
(http://www.nimh.nih.gov/statistics/1MDD_ADULT.shtml)
The social and economic cost of untreated depression is enormous--one source puts it at 43.7 billion dollars for the US alone.. (Journal of Clinical Psychiatry, 2003, Dec:64(12): pg. 1465).
--At work it includes a greater number of sick days, lower efficiency and poorer concentration at the job, and loss of income.
--At school it includes twice the likelihood of dropping out of college along with lower educational achievement and performance.
--In general it includes a five times higher likelihood of drug and alcohol abuse, higher medical expenses (depressed folks report much greater incidence of physical pain), seven times greater likelihood of unemployment, and---most traumatically--a thirty times greater incidence of suicide than people who are NOT depressed.
Of course, the costs of emotional and psychological distress, fatigue, agitation, poor sleep and appetite, physical pain, loneliness, sadness,and the greatly diminished ability to enjoy one's life, friends and family are incalculable.
The U.S.health agency, the National Council for Behavioral Health, has a reliable confidential depression screening self-test on its website (developed by Drs. Spitzer, Williams, Kroenke, 2011--Patient Health Questionnaire-9).
No information about you will be recorded, since the questionnaire can be printed and filled out in the privacy of your home.
There are nine questions to answer with results and a recommendation summary at the end.
http://www.integration.samhsa.gov/images/res/PHQ%20-%20Questions.pdf
It could be a step in the right direction.
Till next time, take good care!
Saturday, October 20, 2012
Monday, August 27, 2012
The Paradox of Working to Relax
Clinical studies have routinely backed the benefit of mindfulness meditation exercises for folks dealing with issues as diverse as:
anxiety and panic attacks
http://www.brainresearch.us/meditation.pdf
depression
http://www-psych.stanford.edu/~pgoldin/Buddhism/MBCTrelapsedepressionTeasdale2000JCCP.pdf
obsessive-compulsive disorder
http://ukpmc.ac.uk/abstract/MED/18311106/
bipolar disorder
http://guilfordjournals.com/doi/abs/10.1521/ijct.2009.2.4.373
stress-related paranoia
http://www.ncbi.nlm.nih.gov/pubmed/19545481
borderline personality disorder
http://psycnet.apa.org/psycinfo/1995-98090-000
grief
HumphreyFM.pdf
and eating disorders.
http://psycnet.apa.org/psycinfo/1999-05597-007
Those of us needing basic stress-relief can use it, too.
http://newsinhealth.nih.gov/issue/Jan2012/Feature2
The challenge remains for us to weave mindfulness exercises into our daily schedules, especially in the demanding hustle bustle of New York City life.
Who knew that taking a moment or two to scan one's body for tension and focus on breathing through it was so hard?
Gradually filling ones lungs with air would seem to be easy, except that our mind travels away from the task so quickly.
"Did I remember to buy milk?
"This is boring!"
"My foot itches."
"What did my boss mean by that?"
Staying in the "present" rather than reliving the past, obsessing about the future or judging ourselves and others can be an Olympian task.
I like to recommend the free downloads at Zencast.org to help you along the way.
Some favorites are:
Zencast 129: "Radical Acceptance" by psychologist, Tara Brach
Zencast 96: "Forgiveness" by Matt White Band
Zencast 67: "Being in the Moment" by Bodhipaksa
Zencast 254: "Basic Introduction to Meditation" by Gil Fronsdal
Let me know what you think of this valuable resource!
Until next, take very good care.
Wednesday, May 2, 2012
Wednesday, February 1, 2012
Buyer Beware: Why You Shouldn't Have to be Sold on Therapy
We get the "hard sell" in so much of our lives, we often don't even notice the sales pitch. Lots of money, advertising expertise and "bling" go into the efforts to persuade us to "Buy this Brand!"
With the advent of the Internet, soap and cell phones aren't the only items beckoning to us from our computer screens.
Some therapists will be going for the "Best Brand" sell, too.
Please watch out for the narcissism that's apparent in your potential counselor's website
Here are some warning signs:
Does the therapist's website.....
---describe himself or herself as "the creator", "the founder",
"an innovator","ground-breaking" or "a leading authority"?
---offer testimonials or clients' expressions of gratitude or admiration?
---have testimonials that come with full names and/or the names of
clients/colleagues who are well-known or famous?
---contain a long list of academic achievements or press clippings?
Yes, we all have some ego. But, too much narcissism or self-focus in a therapist's website probably doesn't bode well for your therapy experience.
Let's look at the results of research into treatment effectiveness and client satisfaction:
It's not the therapist or even the philosophy of the therapist that gives you a better outcome.
Therapy works best when it occurs in professional relationship marked by collaboration, mutual respect and empathy.
Please steer clear of the needy individual who pulls for their clients to become part of a fan club.
And, until next time, take good care.
With the advent of the Internet, soap and cell phones aren't the only items beckoning to us from our computer screens.
Some therapists will be going for the "Best Brand" sell, too.
Please watch out for the narcissism that's apparent in your potential counselor's website
Here are some warning signs:
Does the therapist's website.....
---describe himself or herself as "the creator", "the founder",
"an innovator","ground-breaking" or "a leading authority"?
---offer testimonials or clients' expressions of gratitude or admiration?
---have testimonials that come with full names and/or the names of
clients/colleagues who are well-known or famous?
---contain a long list of academic achievements or press clippings?
Yes, we all have some ego. But, too much narcissism or self-focus in a therapist's website probably doesn't bode well for your therapy experience.
Let's look at the results of research into treatment effectiveness and client satisfaction:
It's not the therapist or even the philosophy of the therapist that gives you a better outcome.
Therapy works best when it occurs in professional relationship marked by collaboration, mutual respect and empathy.
Please steer clear of the needy individual who pulls for their clients to become part of a fan club.
And, until next time, take good care.
Tuesday, January 10, 2012
Better Perspective for a Better Year
Here's a bit of ancient wisdom that is so relevant to 2012:
“You cannot prevent the birds of sorrow from flying over your head, but you can prevent them from building nests in your hair.” - Chinese Proverb
It's a wonderful way to remember that we can work with rather than be a prisoner of our feelings.
You won't have to create effective strategies from scratch. Here are few well-reviewed authors to help you on the way:
When Perfect Isn't Good Enough: Strategies for Coping with Perfectionism
Martin Antony PhD (Author), Richard Swinson MD FRCPC FRCP
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
Jon Kabat-Zinn
Transforming Anger: The Heartmath Solution for Letting Go of Rage, Frustration, and Irritation
Doc Childre, Deborah Rozman
Happy Reading!
“You cannot prevent the birds of sorrow from flying over your head, but you can prevent them from building nests in your hair.” - Chinese Proverb
It's a wonderful way to remember that we can work with rather than be a prisoner of our feelings.
You won't have to create effective strategies from scratch. Here are few well-reviewed authors to help you on the way:
When Perfect Isn't Good Enough: Strategies for Coping with Perfectionism
Martin Antony PhD (Author), Richard Swinson MD FRCPC FRCP
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
Jon Kabat-Zinn
Transforming Anger: The Heartmath Solution for Letting Go of Rage, Frustration, and Irritation
Doc Childre, Deborah Rozman
Happy Reading!
Tuesday, November 15, 2011
Let the Sun Shine (In Winter?)
It's autumn. We are quickly moving into winter when the days get colder and shorter.
We often wake up later, want to go to bed earlier and suddenly get a yearning for bread, candy, cakes and all those other great carbs that call to us from the kitchen. While some folks just don't like these colder, darker months, others actually begin to get the symptoms of depression. These signs include sadness, lower motivation and less enjoyment of activities we usually like to do, pulling away from friends, sleep disruptions, and a feeling that the future just doesn't hold much hope. When depression begins with the onset of winter, it's a subtype known as Seasonal Affective Disorder or "SAD".
Since the 1980's Dr. Michael Terman, a psychologist, has conducted research on the therapeutic effects of "bright light therapy" as adjunctive treatment for SAD at the Center for Light Treatment and Biological Rhythms at Columbia University Medical Center.
Bright Light Therapy (BLT) involves the use of a full-spectrum light box (costing $150-200) that clients sit in front of for 30 minutes a day to mimic the light exposure we typically get in the longer, lighter days of summer. Don't worry about UV radiation as the light used blocks this type of wave length. You won't be staring at the light, just reading by it or eating your breakfast while it's on. The treatment is usually recommended for the morning. When used in combination with talk psychotherapy, BLT can provide a successful treatment for depression without the use of medication (although some cases of SAD do benefit from the addition of an anti-depressant).
For more information check out these links
http://www.nimh.nih.gov/science-news/2006/properly-timed-light-melatonin-lift-winter-depression-by-syncing-rhythms.shtml
http://sunbox.com/
http://en.wikipedia.org/wiki/Michael_Terman
And..don't forget to walk on the sunny side of the street!
We often wake up later, want to go to bed earlier and suddenly get a yearning for bread, candy, cakes and all those other great carbs that call to us from the kitchen. While some folks just don't like these colder, darker months, others actually begin to get the symptoms of depression. These signs include sadness, lower motivation and less enjoyment of activities we usually like to do, pulling away from friends, sleep disruptions, and a feeling that the future just doesn't hold much hope. When depression begins with the onset of winter, it's a subtype known as Seasonal Affective Disorder or "SAD".
Since the 1980's Dr. Michael Terman, a psychologist, has conducted research on the therapeutic effects of "bright light therapy" as adjunctive treatment for SAD at the Center for Light Treatment and Biological Rhythms at Columbia University Medical Center.
Bright Light Therapy (BLT) involves the use of a full-spectrum light box (costing $150-200) that clients sit in front of for 30 minutes a day to mimic the light exposure we typically get in the longer, lighter days of summer. Don't worry about UV radiation as the light used blocks this type of wave length. You won't be staring at the light, just reading by it or eating your breakfast while it's on. The treatment is usually recommended for the morning. When used in combination with talk psychotherapy, BLT can provide a successful treatment for depression without the use of medication (although some cases of SAD do benefit from the addition of an anti-depressant).
For more information check out these links
http://www.nimh.nih.gov/science-news/2006/properly-timed-light-melatonin-lift-winter-depression-by-syncing-rhythms.shtml
http://sunbox.com/
http://en.wikipedia.org/wiki/Michael_Terman
And..don't forget to walk on the sunny side of the street!
Monday, May 2, 2011
"Finding Emo": Is this Therapy/Therapist Right for Me?
Noted psychologist and author, Dr. Barry Schwartz has talked about the paralysis that comes with too much choice. Too many salad dressings to choose from in the supermarket. Too many shampoos to select from at the drugstore. Well, we now have a multitude of therapies and therapists to opt for when the motivation for change hits.
Here's my version of a consumer's guide....
First we have the professionals who are educated, trained and licensed by the state to practice therapy: psychologists, psychiatrists, clinical social workers, marriage and family therapists, pastoral counselors, and licensed mental health clinicians. To keep their licenses, they must abide by state laws and professional ethics. It's not quite the Good Housekeeping Seal of Approval, but it does mean they are answering to a higher legal and ethical authority when it comes to your care.
Most states, though, allow folks without licensed credentials to practice therapy, too. That includes life coaches, relationship advisors, weight consultants, and executive and career coaches. No one needs a license or specific work experience or training to be called a therapist or work under these titles. Can these people be helpful? Sure. Just be aware that you'll have to do your own background checks here, as no legal authority oversees your care.
Next, how to do find the best person for your needs? In Ye Olden Times-- before the spread of managed care in the 1990's--most people counted on their medical doctor or a trusted friend for a referral. Now, we have an insurance directory with lots of names and addresses, but little else to go on. Many people start with an Internet search to narrow things down. There are individual websites, highlighted Google ads and blogs (this one included) that can tell you a bit.
But, do yourself a favor. Check with your state government's website that verifies the current licensing of each professional by their discipline (e.g. psychology, social work, psychiatry).
Make sure he or she is a doctor or masters level clinician of the specialty you want, not economics or astronomy!
For New York go to the "State Office of Professions" at
Note: the state's website is a far better place to check on consumer complaints than on all the consumer rating sites (e.g. Yelp, Healthgrades.com, etc.)
Remember "slam" books and bathroom stall gossip from your school days?
All you need is one anonymous mischievous person to slant the score in a negative way or a friend of the clinician to slant the score in a positive direction.
Instead of letting someone else's experience influence your decision, telephone the clinician yourself and see what your own experience is.
Most clinicians answer and return calls themselves. It's a great opportunity for you to hear how they respond to you and your questions or concerns in real time.
(By the way, many clinicians, including myself don't "do" email for their clinical appointments. Licensed professionals are legally and ethically bound to protect the confidentiality of their client's identities and info. As wonderful as the Internet email may be, it is very easy to hack into and there is no control over how long it is kept and who can access it!)
So, write down your questions ahead of time. Insurance concerns? Fees? Days or times you want an appointment? Years of experience with the area of knowledge you need (anxiety, marital counseling, work stress, parent/child conflicts)? You should get a call within two days. If not, try at least one more call...sometimes poor cell phone reception makes messages (and phone numbers!) incomprehensible. If the answers sound promising, make an appointment and see how the "in person" chemistry goes. (On the telephone and in-person dynamics can be worlds apart.)
Lastly, give yourself at least three sessions to judge the therapeutic "fit" The first meeting is usually filled with excitement, emotions and nerves and a lot of information exchange. The second meeting may still focus on bringing the clinician up to speed on your current problems and their history, making it hard to assess the relationship. By session number three, you should have an idea of the clinician's plan of action and whether you agree with it.
Differently trained mental health professionals will offer different approaches. However, the treatment should be backed by clinical research that is available for you to look up and read about, too. The U.S. Government's National Institute of Health has a great website just for this purpose at
Til next time, take good care!
Here's my version of a consumer's guide....
First we have the professionals who are educated, trained and licensed by the state to practice therapy: psychologists, psychiatrists, clinical social workers, marriage and family therapists, pastoral counselors, and licensed mental health clinicians. To keep their licenses, they must abide by state laws and professional ethics. It's not quite the Good Housekeeping Seal of Approval, but it does mean they are answering to a higher legal and ethical authority when it comes to your care.
Most states, though, allow folks without licensed credentials to practice therapy, too. That includes life coaches, relationship advisors, weight consultants, and executive and career coaches. No one needs a license or specific work experience or training to be called a therapist or work under these titles. Can these people be helpful? Sure. Just be aware that you'll have to do your own background checks here, as no legal authority oversees your care.
Next, how to do find the best person for your needs? In Ye Olden Times-- before the spread of managed care in the 1990's--most people counted on their medical doctor or a trusted friend for a referral. Now, we have an insurance directory with lots of names and addresses, but little else to go on. Many people start with an Internet search to narrow things down. There are individual websites, highlighted Google ads and blogs (this one included) that can tell you a bit.
But, do yourself a favor. Check with your state government's website that verifies the current licensing of each professional by their discipline (e.g. psychology, social work, psychiatry).
Make sure he or she is a doctor or masters level clinician of the specialty you want, not economics or astronomy!
For New York go to the "State Office of Professions" at
http://www.op.nysed.gov/prof/
Also, you can see if there are any professional complaints on file.Note: the state's website is a far better place to check on consumer complaints than on all the consumer rating sites (e.g. Yelp, Healthgrades.com, etc.)
Remember "slam" books and bathroom stall gossip from your school days?
All you need is one anonymous mischievous person to slant the score in a negative way or a friend of the clinician to slant the score in a positive direction.
Instead of letting someone else's experience influence your decision, telephone the clinician yourself and see what your own experience is.
Most clinicians answer and return calls themselves. It's a great opportunity for you to hear how they respond to you and your questions or concerns in real time.
(By the way, many clinicians, including myself don't "do" email for their clinical appointments. Licensed professionals are legally and ethically bound to protect the confidentiality of their client's identities and info. As wonderful as the Internet email may be, it is very easy to hack into and there is no control over how long it is kept and who can access it!)
So, write down your questions ahead of time. Insurance concerns? Fees? Days or times you want an appointment? Years of experience with the area of knowledge you need (anxiety, marital counseling, work stress, parent/child conflicts)? You should get a call within two days. If not, try at least one more call...sometimes poor cell phone reception makes messages (and phone numbers!) incomprehensible. If the answers sound promising, make an appointment and see how the "in person" chemistry goes. (On the telephone and in-person dynamics can be worlds apart.)
Lastly, give yourself at least three sessions to judge the therapeutic "fit" The first meeting is usually filled with excitement, emotions and nerves and a lot of information exchange. The second meeting may still focus on bringing the clinician up to speed on your current problems and their history, making it hard to assess the relationship. By session number three, you should have an idea of the clinician's plan of action and whether you agree with it.
Differently trained mental health professionals will offer different approaches. However, the treatment should be backed by clinical research that is available for you to look up and read about, too. The U.S. Government's National Institute of Health has a great website just for this purpose at
http://www.nlm.nih.gov/medlineplus/
As a federal website, MedlinePlus does not accept commercial or medical advertising of any kind (unlike WebMD or MedicineNet), so you can trust that the information and outcomes are research based.Til next time, take good care!
Subscribe to:
Posts (Atom)
