Depression: 16.2 million people say: "You're not alone."

Depression is a common mental condition.

According to the National Institute of Mental Health somewhere close to 16.2 million folks in the USA had at least one major depressive episode in 2016. 

That's a lot of fellow travelers.

One of the symptoms of depression is the distorted viewpoint that we are alone and helpless in our distress and pain. 

It just ain't so.

Take a moment to read the journey of the 2012 Olympic gold medal swimmer, Missy Franklin, who found support from a fellow gold medal Olympian swimmer, Michael Phelps.

It's a nice reminder that we are often in good company just when we need it.

https://www.nytimes.com/2018/07/27/sports/missy-franklin-swimming.html

Battling Pain Both Physical and Mental, Missy Franklin Finds Hope

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Take a Walk (After You Read This)

I've been online quite a bit....perhaps too much.

It seems we pay a big price to be so "wired" and so directed in our attention.

The constant focus that's required as we gaze at our laptops, cellphone screens, TVs and personal electronic devices can lead us to feel irritable, unable to concentrate and feeling ungrounded. It's a condition called "directed attention fatigue"(DAF) by Dr. Rachel Kaplan (U. of Michigan) one of the earlier researchers in cognition and environment.
She notes "What is popularly called 'being stressed out' may more accurately be a reflection of a worn out attentional capacity."

Studies done by Dr. Kaplan and colleagues (January 2010 issue of Perspectives on Psychological Science) support the fact that there are "restorative" environments to reverse and/or prevent such mental exhaustion.

For example, we'd do well to stop for a moment and take a walk in the park or daydream while looking at the sky. The "voluntary" attention involved in interacting with natural settings is associated with lower stress levels, improved mental clarity and less aggression.

So, whether it's checking into Facebook, answering emails, watching TV or texting friends by phone (and playing solitaire while you wait for a response), let's take a break together.

For a more in-depth look at DAF theory and research check out:
R. Kaplan and S. Kaplan (1989) The experience of nature: A psychological perspective. New York: Cambridge University Press.
Eric Jaffe's great summary at http://www.psychologicalscience.org/observer/this-side-of-paradise

Great DAF website called Troutfoot Science at http://www.troutfoot.com/attn/index.html

Promise you'll take that walk first!

"It's Getting Better All The Time"---Readings on Resiliency

Here's a nifty pass-along from Tara Parker-Pope, a Wellness columnist at The New York Times.
It has seven handy tips from the experts, Drs. Dennis Charney and Adam Grant on how to look at the brighter side of life once you're on the other side of 40.

It's never too late to learn how to stretch.

https://www.nytimes.com/2017/07/25/well/mind/how-to-boost-resilience-in-midlife.html

Talk Therapy: UK Edition----Heads Together

So the next generation of the English monarchy sits at a picnic table and they pitch for the public discussion of mental health issues.
And they share some of their own.
Seems 2017 just got a bit better.

https://www.headstogether.org.uk/about-heads-together/

Stressful Times? Mindfulness Lines....

More and more folks are speaking with me about the anxieties that have arisen or worsened over the past few months with the dynamic change in our current environment.

Fortunately, there are useful stress-reduction tools with free access via the world's
largest video library, YouTube.

True, you could watch the cute animal snippets, cooking tutorials or slapstick home movies that are routinely posted.

I'd like to suggest that you spend a half hour with Jon Kabat-Zinn as he leads a session on Mindfulness Meditation during a workshop at Google.
Here's the link
https://www.youtube.com/watch?v=vAtC489sVDg

Kabat-Zinn defines mindfullness as 
"The awareness that emerges through paying attention on purpose, in the present moment, and nonjudgementally to the unfolding of experience moment by moment.”(2003, pg. 145)
(Kabat-Zinn,, J. Mindfulness-based interventions in context: Past, present, and future  
 Clinical Psychology: Science and Practice, 10 (2) (2003), pp. 144–156)

I hope you'll let yourself experience this short journey with a pioneer guide.
As a long-time proponent of this approach to life and self-care, JKZ knows what he's doing.

Until next time, take good care.

Good For You: Holiday Wrap Up

The end of the year can be a time for reflection for many of us.
Here's some encouragment to reflect in a more supportive, creative and peaceful way.
Diana Winston is the Director of Mindfullness Education at the UCLA Mindful Awareness Research Center.  She has generously shared her podcasts on a variety of guided talks on meditative practice.
Check out this one on "Cultivating Self-Compasion".
Think of it as doing good for you. It can be a mindset that will flow through your relationships and the year ahead.
http://marc.ucla.edu/mpeg/Hammer051916.mp3

Take good care.

Selfie-Care 101

A car doesn't run without gas.  (OK---in 21st century-speak a car doesn't run without its ion- battery fully charged).

This fact is often ignored when it comes to the self.  

Often I get to work with folks who are not taking care of themselves in

the most basic ways.

"I didn't eat yet today (and our appointment is 1 PM!).

"Tired? Yeah. I've had no chance to sleep for two days."

"I have no food in the house....too busy to shop."

"I haven't had a chance to do laundry in 3 weeks."

"Vacation?  Who has time for vacation?"

"I worked until midnight. Then I got up at 6 this morning."

"I need to go to the doctor, but I can't get time off and this project is due."

"I live on caffeine. Too hectic to grab lunch."

When I meet individuals or couples for the first appointment, I ask and listen for how they make sure their basic needs are met.

Inadequate self-care is an important contributor to anxiety, depression, obsession, anger, motivation issues, and relationship conflicts.

Here's a test:

Take two minutes to check out this well done Self-Care Activity page

put together by the Social Work department at the University of Buffalo.

(https://socialwork.buffalo.edu/resources/self-care-starter-kit/self-care-assessments-exercises/exercises-and-activities.html#title_1)

It covers eating, physical activity, mindfulness work, time-management techniques and assertiveness exercises just to name a few.

Next test:

Try just one of the techniques for a week (i.e.meditate for a minute, pack your lunch for 2 days, take a warm bath or shower before bedtime once a week, schedule that mammogram, go for a walk with a friend, make a moment for gratitude in the morning).

It will probably feel novel, maybe even indulgent.  

But, given our recent interest in Selfie shots, Selfie sticks, Selfie mics....

Why not a little Selfie-Care?