Top 10 Self control Strategies

Top 10 Self-Control Strategies

Rose In Hands

Self-control is undoubtedly crucial to both our well-being and survival.  It allows us to internalize a sense of ourselves as the masters of our own fate and the captains of our own ships.  Without a strong sense of self-control, we lose the ability to trust ourselves to make healthy choices and reject unhealthy ones.

The good news is that self-control can be cultivated through diligent practice.  There is a multitude of psychological research out there to guide us towards more stable choices.

10 Effective Strategies to Develop Self-Control

PsyBlog recently posted an excellent article summarizing ten effective strategies to develop self-control:

(1) Respect low ego

Like most things, self-control is a finite resource.  Recognize when you are feeling depleted.  A big part of developing self-control is learning to be honest with yourself.  If you tend to head straight for the bag of potato chips after a stressful day, acknowledge this to yourself and have a back-up plan.

(2) Pre-commit

We are better prepared to stave off temptation when we have pre-committed to a goal.  An example of this is deciding that you are going to stop eating junk food and then pre-committing to this goal by refusing to purchase junk food in the grocery store.  You are essentially warding off disaster before it has a chance to strike.

(3) Use rewards

Rewards work even when we set them for ourselves.  If you’re trying to push through some tedious tasks to reach a deadline, it is helpful to visualize a healthy positive reward awaiting you at the finish line.

(4) … and penalties

I personally prefer the carrot over the stick, but the stick works, too.  If you find that you’re not meeting personal goals that you set for yourself, self-imposed punishment (without getting too extreme about it, of course) has been shown to encourage people to act in alignment with long-term goals.

(5) Fight the unconscious

Ahh, the unconscious.  Just when you thought you knew what you wanted (e.g., the promotion, the relationship, the new exercise routine), your unconscious puts its two cents in.  Studies have found that the unconscious can be lured towards higher-order goals in the same way that it can be triggered to desire self-destructive events.  Moral of the story?  Immerse yourself in things that bring you closer to your goals.  Your unconscious will play along with whatever you serve up.  Really.

(6) Adjust expectations

Start expecting that your goal is attainable.  Studies show that increasing optimism about being able to both avoid temptation and reach goals results in sticking with the task longer.  One caveat: don’t get carried away with Pollyanna-like unrealistic expectations.

(7) Adjust values

How do you expect to shift your habits away from idle leisure time towards goal-oriented productivity if you don’t value the very productivity you claim to seek?  It sounds simple, but if you want to achieve a particular goal, start valuing it more.  It follows that it is equally important to start devaluing the things you are trying to avoid.  We automatically move towards that which we value, and away from that which we do not.  Shift your thinking in order to shift your behavior.

(8) Use your heart

We can’t pretend that our emotions don’t often get in the way of our better judgment.  Why not use this to our advantage?  Practice by shifting your emotional response towards goals (e.g., focusing on the excitement of reaching the goal).

(9) Self-affirmation

This goes back to values.  Practice this by reminding yourself of your core values and their importance to you through self-affirmations.  Reflecting on the personal importance of your core values can help replenish self-control when it is waning.

(10) Think abstractly

Self-affirmations encourage us to think more abstractly, which is shown to boost self-control.  Practice thinking more abstractly by reflecting on why a particular goal is important rather than simply on how to accomplish the goal.  Remind yourself of the point of it all.  There is one, right?

Strong self-control isn’t created overnight.  Many of us have a whole lifetime of repeated experiences of either giving into temptation or failing to reach positive goals ready to convince us that we “just don’t have self-control.”  This is a lie.  We have as much self-control as we are willing to have.  It is not something we are born having or not having – it is developed over time.

Each day is a new opportunity to start undoing however many years you may have of self-destructive tendencies or unmet goals.  As mentioned previously, your unconscious is ready to get on board with whatever you give it.  Start feeding it with what you really want.  It does not discriminate between “good” and “bad.”  It just responds.  It’s that simple.  Think differently … behave differently … begin to feel different … until one day, you aredifferent.  You are now the captain of your own ship.  The possibilities are endless.

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Mindfulness VS Mindfulness

Mindfulness vs. Mindlessness

“Rejoice in the things that are present; all else is beyond thee.” –Montaigne

We are mindful when we are in a “mental state characterized by nonjudgmental awareness of the present moment experience, including sensations, thoughts, bodily states, consciousness, and the environment, while encouraging openness, curiosity, and acceptance” (Hofmann et al., 2010, p. 169).  This state of mindfulness is flexible, open to novelty, and sensitive to both context and perspective (Langer, 2005).

When we are operating in life from a mindful position, we are willing to open ourselves to all of the possibilities and nuances of our internal and external worlds.  We feel willing to invite whatever thoughts and emotions may come, because we are not rigid in fear that thoughts or emotions will overwhelm us.  Through this open stance, we allow ourselves to bear witness to thoughts, emotions, and external events without judgment.  Paradoxically, when we allow potentially negative thoughts or feelings to simply “be,” we take away the power that they have over us.  It is when we resist and deny our thoughts and feelings that they grow stronger.

A mindful stance welcomes whatever thoughts and emotions arise, examines them with curiosity and openness, and then lets them go.  There is no need to hold on to the disturbing thoughts and emotions.  From a mindful place, we are willing to experience them, calm in the knowledge that we are in the driver’s seat.  Thoughts and emotions have no power over us when in a mindful place.  When we experience fear, anger, or sadness mindfully, we take away the power of those emotions.  We do not deny or invalidate them, but we see them for what they truly are: feelings.

When we choose to adopt a mindful view towards our daily experience, we release the need to evaluate every thought, feeling, or action as “good” or “bad.”  Ellen Langer, author of the chapter “Well-Being” in the Handbook of Positive Psychology, notes that while “evaluation is central to the way we make sense of our world, in most cases, evaluation is mindless … A more mindful approach would entail understanding not only that there are advantages and disadvantages to anything we may consider but that each disadvantage is simultaneously an advantage from a different perspective (and vice versa).  With this type of mindful approach, virtually every unpleasant aspect of our lives could change.”

Much of what we are taught in Western societies involves the idea that when bad things happen, we just need to “hold on” and wait for them to pass.  Imagine the tension and fear involved in this mindset – knuckles white, breath held in, muscles tight.  When we shift into a mindful stance, we can begin to view the bad things that happen in life as being context dependent.  There is a deep awareness that with everything, there are both good and bad aspects, depending on our point of view.

When we are operating in a mindless way, we are choosing not to take in all available information – we select that which we pay attention to, even when it only increases fear or anger.  When living in mindlessness, we go through the day reacting to internal thoughts and feelings and external events, rather than responding.Mindlessness results in unawareness – we are limiting the full range of what we can experience.  There is understandable fear involved in the idea of “inviting” seemingly negative thoughts or emotions with open-minded curiosity.  We are taught to reject and suppress such negativity.

Reflect on how your own experience changes when you practice mindfulness in your daily routine.  The next time that an unpleasant thought or feeling arises, rather than stuffing it down and rejecting it, allow it to be.Practice sitting with discomfort. When we learn how to tolerate discomfort and distress in this way, we are providing ourselves with the chance to be freed from suffering.  Our emotional suffering persists when we deny it, ignore it, or rage against it.  Notice it, welcome it, observe it, and let it go.

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Comorbidity Of Anxiety In Depressed Primary Care Patients

Mary Kay Smith, Marijo B. Tamburrino, Rollin W. Nagel1 and Denis J. Lynch,
Departments of Family Medicine and Psychiatry
College of Medicine and Life Sciences
University of Toledo

 

Corresponding author: Marijo Tamburrino, M.D.
Department of Psychiatry
College of Medicine
University of Toledo
3129 Glendale Ave.. Mail Stop 1193
Toledo, Ohio 43614

Telephone number: (419) 383-5669
Fax number: (419) 383-2810
e-mail: marijo.tamburrino@utoledo.edu

This study was funded in part by an unrestricted educational grant from Eli Lilly and Company to the corresponding author.

1 Now at Ohio State University, Center for Education and Scholarship

Abstract

Background: The current study was intended to assess the frequency of comorbid anxiety disorders in primary care patients with major depressive disorder (MDD).
Methods: Subjects 18 years or older who were recruited from three family medicine practices completed a demographic questionnaire and the Primary Care Evaluation of Mental Disorder (PRIME-MD) Patient Questionnaire. Subjects responding positively to one of the depression screening questions were administered the PRIME-MD Clinical Evaluation Guide to assess for depression and anxiety diagnoses. Diagnosis was based on the Diagnostic and Statistical Manual of the American Psychiatric Association (DSM-IV).
Results: Of 1704 subjects completing the assessment, 28% (N=475) screened positively for depression. For the entire sample, an estimated rate of 4.6% would receive a diagnosis of MDD. Of the subjects with a diagnosis of MDD, 66% (N=47) also received an anxiety diagnosis.
Limitations: Diagnostic information could not be obtained from 177 subjects who screened positively for depression.
Conclusions: This study supported earlier work that identified a high rate of comorbid depression and anxiety disorders in primary care patients. Primary care practitioners are treating potentially severe comorbid patients at rates higher than previously thought and may benefit from effective treatment algorithms for this patient population.
Key words: depression, anxiety, comorbidity, primary care

Comorbidity Of Anxiety In Depressed Primary Care Patients

 

The comorbidity of anxiety disorders in patients with major depressive disorder (MDD) has been the topic of continued interest. Early epidemiological studies (Kessler et al., 1999) noted the frequent occurrence of anxiety disorders in depressed patients. Later studies documented the clinical relevance of this comorbidity.
Rush et al (2005) analyzed findings from the STAR*D trials (Fava et al., 2003) and found that depressed subjects who had comorbid anxiety had greater depressive severity, poorer mental and physical functioning, and more general medical comorbidity. Kessler et al (2008) also reported greater severity of symptoms in depressed subjects with comorbid anxiety. Higher rates of suicide have also been reported in comorbid patients compared to those with depression alone (Aina & Susman, 2006). Further study of the incidence and management of anxious depressed patients is clearly indicated (Mittal, Fortney, Pyne, & Wetherell, 2011).
Occurrence of comorbid anxiety in depressed patients has been studied in both psychiatric and primary care settings. Gaynes et al (2007) studied primary care and psychiatric outpatients with depression and found anxiety comobidity rates of around 50% in both groups. Other studies conducted in psychiatry clinics have found comorbidity rates ranging from 49% to 57 % (Yerevanian, Koek, & Ramdev, 2001; Zimmerman, McDermut, & Mattia, 2000). An earlier study by Gaynes and his colleagues (1999) found a comorbidity rate of about 50% in a primary care sample. However both Stein et al (1995) and Rush et al (2005) reported significantly higher rates of comorbidity in primary care samples. The reason for this variation is not clear, but further research is needed to clarify the comorbidity rate in primary care patients.
There have also been mixed findings regarding treatment implications of comorbid anxiety in depressed patients. Kashdan and Roberts (2011) described a group intervention for depressed patients with and without anxiety. They reported that the anxiety disorder did not have a detrimental effect on the treatment of depression in the group intervention. Others, however, have suggested that depressed patients with anxiety are more challenging to treat (Kessler, Chiu, Demler, Merikangas, & Walters, 2005; Mittal et al., 2011). Psychopharmacological treatment has been specifically discussed in this regard, and it has been reported that depressive symptoms are slower to resolve in patients with comorbid anxiety compared to those with depression alone (Mittal et al., 2011).
In response to the suggestions of both Fava and colleagues (2004) and Mittal and colleagues (2011), the purpose of this study was to determine the prevalence of comorbid anxiety in depressed patients. A large sample of community patients was assessed to clarify the prevalence of comorbid anxiety disorders in depressed outpatients from family medicine settings.

Methods

Subjects: Patients waiting to see their physicians in three different outpatient family medicine practices were approached in the waiting rooms and invited to participate. The practices were located in urban, suburban and rural areas respectively. The majority of the patients in the urban practice were on Medicaid while the other two practices had less than 10% Medicaid patients. Private insurance was the prevalent payor for the patients in the rural and suburban practices. Individuals were excluded from the study if they were younger than 18 years or if they were unable to understand and/or respond to study instruments.
Procedure: Patients were asked to complete a demographic information sheet and the Primary Care Evaluation of Mental Disorder (PRIME-MD). Patient Questionnaire (PQ) (Spitzer et al., 1994). Subjects who screened positively for depression on this instrument were contacted within two weeks by telephone and were administered the depression module of the PRIME-MD Clinical Evaluation Guide (CEG) and the Hamilton Rating Scale for Depression (Hamilton, 1960).
If they screened positively for anxiety on the PQ they were administered the anxiety module of the CEG as well.
Measures: The PRIME-MD (Spitzer et al., 1994) was devised as a screening and diagnostic instrument for mental health problems in primary care settings. It assesses five areas: mood, anxiety, alcohol use, eating disorders and somatoform disorders. Validity studies of the screening instrument (PQ) have found that high scores on depression and anxiety are associated with functional impairment, disability days and healthcare use (Kroenke, Spitzer, Williams, & Lowe, 2009). If patients responded positively to screening items in one or more of the areas, they were administered the CEG. For each area assessed, a diagnosis based on the Diagnostic and Statistical Manual of the American Psychiatric Association (DSM-IV) (1994) can be assigned. In this study, patients who screened positively for depression on the PQ were contacted by trained research assistants, and were administered the CEG for positive PQ components.
To be considered a positive screen for depression on this PQ, subjects must respond positively to at least one of the two items (“depressed mood” or “loss of interest in activities”) in the last two weeks. At least one of the three anxiety items (“nerves” or “feeling anxious”, “worrying about a lot of different things”, or “anxiety attack”) must be endorsed for a positive anxiety screen.
Data analysis: Percentages of subjects who screened positively for depression on the PQ and the number receiving a depression diagnosis on the CEG were calculated. The percentage of subjects with a diagnosis of MDD who also had an anxiety diagnosis was calculated.
Institutional review: The study was approved by the institutional review boards of the authors’ academic institution and the clinical institution responsible for the medical care of the subjects. Informed written consent was obtained from all subjects.

Results

A total of 1704 subjects completed the assessment packet (PRIME-MD PQ and demographic information sheet). The average age was 42.7 years, 72.6 % (n=1237) were female, and 73.3 % (n=1249) were working either full-time or part- time. Less than 10% of those approached declined participation. Since we do not have information for these patients, we cannot say how they compared to the study participants.
On the PRIME-MD PQ, 475 (28%) subjects screened positively for depression. Of those screening positively for depression, 87% (n=413) also screened positive for anxiety. One hundred and seventy-seven (37%) of those screening positive for depression could not be reached by telephone to complete the PRIME-MD CEG.

\
The rates of depression diagnoses for those screening positively on the PRIME-MD PQ who were administered the CEG (n=298) were: MDD 23.5% (n=70), dysthymia 10.4% (n=31) minor depressive disorder (mDD) 14.4% (n=43). Given the high sensitivity of the PRIME-MD (U. S. Preventive Services Task Force, 2002; Whooley, Avins, Miranda, & Browner, 1997) estimated rates for the entire sample (not including those who could not be reached by telephone, n=1527) can be made and would be as follows: MDD = 4.6%, dysthymia = 2%, mDD= 2.8%. Of the subjects who were diagnosed with MDD, 66.7% (n=47) also had an anxiety diagnosis. For dysthymia and mDD, the rates of comorbid anxiety diagnosis were 34.5% (n=11) and 20.8% (n=9) respectively. These results are presented in Table 1.

 

Table 1. Estimated frequency of PRIME-MD depression diagnoses and comorbid anxiety diagnoses (N=1527)

 

Diagnosis   Frequency 

Number with comorbid anxiety diagnosis

Major depressive disorder 70 (4.6%) 47 (3.1%)
Dysthymia 31 (2%) 11 (0.7%)
Minor depressive disorder 43 (2.8%) 9 (0.6%)

 

Subjects who screened positively for anxiety, as well as depression, were significantly more likely to receive a depression diagnosis when administered the PRIME-MD CEG (X=14.47, p< .002) than those who screened positive only for depression. The likelihood of receiving a depression diagnosis was even greater (X=68.75, p<. 001) in subjects receiving an anxiety diagnosis (compared to those who simply screened positive for anxiety). About 62 % of this group received a diagnosis of MDD (compared to 13% in the group without an anxiety diagnosis).

 

Discussion

The results of our study add further support to previous findings that primary care patients with MDD are likely to also have an anxiety disorder. In our study, this comorbidity occurred in about 67% of the patients which was consistent with that found by Stein et al (1995) (68.2%), and Rush et al (2005) (62%) but higher than that reported by Gaynes et al (2007) (50.3%). Our sample and that of Stein et al (1995) tended to have older subjects and a higher proportion of males than that reported by Gaynes et al (2007). It is possible that these differences might have contributed to the varied results.
Unlike those previous two studies, ours used the PRIME-MD, which was developed specifically for use in primary care settings. Regardless, our study had similar overall rates of MDD (about 4.6%) as the other researchers (Gaynes et al., 2007; Stein et al., 1995), although the number screened as positive was somewhat higher (28% for the PRIME-MD, as compared to 16% by Stein who used the Beck Depression Inventory, and 15.3% by Gaynes who used the Center for Epidemiological Studies Depression Scale (CES-D.)
We found that patients screening positive for both depression and anxiety were significantly more likely to receive a depression diagnosis, particularly MDD. This finding may have particular clinical utility. Used by itself, the depression PQ module of the PRIME-MD led to a relatively high false positive rate (74%). In clinical situations where greater specificity is desired, combined use of both the depression and anxiety modules may be effective. Further research of this question would be helpful.
Wittchen and colleagues (1999) had suggested that comorbidity of anxiety with depression would be more common in mental health clinics, since these are patients with more severe conditions who would be more likely to seek specialized care. However, our results suggest otherwise. Studies done in psychiatry clinics found comorbidity rates ranging from 49 to 57 % (Yerevanian et al., 2001; Zimmerman et al., 2000). These rates are lower than we found and also lower than the rate reported by Stein et al (1995). It may be, then, that the severity and complexity of psychiatric conditions seen in primary care is greater than previously thought.
The fact that we were not able to reach 177 (37%) subjects who screened positive for depression represents a limitation of this study. It is not clear if or how these subjects may differ from the other subjects. It is not known how their inclusion might have affected the results.
Clinical management of patients with comorbid anxiety and depression is more challenging than treatment for those with only one of these disorders (Fava et al., 2008). Suicide rates are higher in comorbid patients (Aina & Susman, 2006), and the choice of appropriate medications is more complex (Mittal et al., 2011; Schoevers, Van, Koppelmans, Kool, & Dekker, 2008). Psychiatric consultation may be indicated for treatment-resistant individuals to facilitate symptom remission. Like Gaynes et al (2007), our results suggest that primary care practitioners are seeing a high number of depressed patients with comorbid anxiety disorders. Future research that leads to the development of effective treatment algorithms for this patient population should be helpful to the busy primary care physician managing depressive and anxiety symptoms.

References

Aina, Y., & Susman, J. L. (2006). Understanding comorbidity with depression and anxiety disorders. Journal of the American Osteopathic Association, 106(5 Suppl 2), S9-14. doi: 106/5_suppl_2/S9 [pii]

APA. (1994). Diagnostic and Statistical Manual of Mental Disorders, 4th Ed. Washington, DC.

Fava, M., Alpert, J. E., Carmin, C. N., Wisniewski, S. R., Trivedi, M. H., Biggs, M. M., . . . Rush, A. J. (2004). Clinical correlates and symptom patterns of anxious depression among patients with major depressive disorder in STAR*D. Psychological Medicine, 34(7), 1299-1308.

Fava, M., Rush, A. J., Alpert, J. E., Balasubramani, G. K., Wisniewski, S. R., Carmin, C. N., . . . Trivedi, M. H. (2008). Difference in treatment outcome in outpatients with anxious versus nonanxious depression: a STAR*D report. American Journal of Psychiatry, 165(3), 342-351. doi: appi.ajp.2007.06111868 [pii]
10.1176/appi.ajp.2007.06111868 [doi]

Fava, M., Rush, A. J., Trivedi, M. H., Nierenberg, A. A., Thase, M. E., Sackeim, H. A., . . . Kupfer, D. J. (2003). Background and rationale for the sequenced treatment alternatives to relieve depression (STAR*D) study. The Psychiatric Clinics of North America, 26(2), 457-494, x.

Gaynes, B. N., Magruder, K. M., Burns, B. J., Wagner, H. R., Yarnall, K. S., & Broadhead, W. E. (1999). Does a coexisting anxiety disorder predict persistence of depressive illness in primary care patients with major depression? General Hospital Psychiatry, 21(3), 158-167. doi: S0163834399000055 [pii]

Gaynes, B. N., Rush, A. J., Trivedi, M. H., Wisniewski, S. R., Balasubramani, G. K., Spencer, D. C., . . . Fava, M. (2007). Major depression symptoms in primary care and psychiatric care settings: a cross-sectional analysis. Annals of Family Medicine, 5(2), 126-134. doi: 5/2/126 [pii]
10.1370/afm.641 [doi]

Hamilton, M. (1960). A rating scale for depression. Journal of Neurology, Neurosurgery, and Psychiatry, 23, 56-62.

Kashdan, T. B., & Roberts, J. E. (2011). Comorbid social anxiety disorder in clients with depressive disorders: predicting changes in depressive symptoms, therapeutic relationships, and focus of attention in group treatment. Behaviour Research and Therapy, 49(12), 875-884. doi: S0005-7967(11)00227-0 [pii]
10.1016/j.brat.2011.10.002 [doi]

Kessler, R. C., Chiu, W. T., Demler, O., Merikangas, K. R., & Walters, E. E. (2005). Prevalence, severity, and comorbidity of 12-month DSM-IV disorders in the National Comorbidity Survey Replication. Archives of General Psychiatry, 62(6), 617-627. doi: 62/6/617 [pii]
10.1001/archpsyc.62.6.617 [doi]

Kessler, R. C., Gruber, M., Hettema, J. M., Hwang, I., Sampson, N., & Yonkers, K. A. (2008). Co-morbid major depression and generalized anxiety disorders in the National Comorbidity Survey follow-up. Psychological Medicine, 38(3), 365-374. doi: S0033291707002012 [pii]
10.1017/S0033291707002012 [doi]

Kessler, R. C., Zhao, S., Katz, S. J., Kouzis, A. C., Frank, R. G., Edlund, M., & Leaf, P. (1999). Past-year use of outpatient services for psychiatric problems in the National Comorbidity Survey. American Journal of Psychiatry, 156(1), 115-123.

Kroenke, K., Spitzer, R. L., Williams, J. B., & Lowe, B. (2009). An ultra-brief screening scale for anxiety and depression: the PHQ-4. Psychosomatics, 50(6), 613-621. doi: 50/6/613 [pii]
10.1176/appi.psy.50.6.613 [doi]

Mittal, D., Fortney, J. C., Pyne, J. M., & Wetherell, J. L. (2011). Predictors of persistence of comorbid generalized anxiety disorder among veterans with major depressive disorder. Journal of Clinical Psychiatry, 72(11), 1445-1451. doi: 10.4088/JCP.10m05981blu [doi]

Rush, A. J., Zimmerman, M., Wisniewski, S. R., Fava, M., Hollon, S. D., Warden, D., . . . Trivedi, M. H. (2005). Comorbid psychiatric disorders in depressed outpatients: demographic and clinical features. Journal of Affective Disorders, 87(1), 43-55. doi: S0165-0327(05)00078-9 [pii]
10.1016/j.jad.2005.03.005 [doi]

Schoevers, R. A., Van, H. L., Koppelmans, V., Kool, S., & Dekker, J. J. (2008). Managing the patient with co-morbid depression and an anxiety disorder. Drugs, 68(12), 1621-1634. doi: 68122 [pii]

Spitzer, R. L., Williams, J. B. W., Kroenke, K., Linzer, M., Degruy, F. V., Hahn, S. R., . . . Johnson, J. G. (1994). Utility of new procedure for diagnosing mental disorders in primary care: The PRIME-MD 1000 study. Jama-Journal of the American Medical Association, 272(22), 1749-1756.

Stein, M. B., Kirk, P., Prabhu, V., Grott, M., & Terepa, M. (1995). Mixed anxiety-depression in a primary-care clinic. Journal of Affective Disorders, 34(2), 79-84. doi: 0165032795000025 [pii]

U. S. Preventive Services Task Force. (2002). Screening for depression: recommendations and rationale. Annals of Internal Medicine, 136(10), 760-764. doi: 200205210-00012 [pii]
Whooley, M. A., Avins, A. L., Miranda, J., & Browner, W. S. (1997). Case-finding instruments for depression. Two questions are as good as many. Journal of General Internal Medicine, 12(7), 439-445.

Wittchen, H. U., Lieb, R., Wunderlich, U., & Schuster, P. (1999). Comorbidity in primary care: presentation and consequences. Journal of Clinical Psychiatry, 60 Suppl 7, 29-36; discussion 37-28.

Yerevanian, B. I., Koek, R. J., & Ramdev, S. (2001). Anxiety disorders comorbidity in mood disorder subgroups: data from a mood disorders clinic. Journal of Affective Disorders, 67(1-3), 167-173. doi: S0165032701004487 [pii]

Zimmerman, M., McDermut, W., & Mattia, J. I. (2000). Frequency of anxiety disorders in psychiatric outpatients with major depressive disorder. American Journal of Psychiatry, 157(8), 1337-1340.

Copyright Priory Lodge Education Limited 2013 onwards.

First Publsihed May 2013.

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Positive self talk affirmations

Present Tense Affirmations
I encourage myself
I am fully confident in myself
I see only the good things in myself
I destroy negative self talk
I am immune to negative thinking
I utilize positive self talk to my advantage
I talk to my mind as needed
I am a strong individual
Positive self talk ensures my independence
I use positive self talk regularly

 

Future Tense Affirmations
I will get rid of internal negativeness
I will tell myself only positive things
I will stop seeing the bad things in me
I will repeat positive affirmations on a regular basis
I will focus on the positive moments of my life
I will stop comparing myself to others
I will stop putting myself down
My self-image will improve with positive self talk
I am becoming more upbeat
I will stop saying “I can’t”

 

Natural Affirmations
I naturally talk myself up
I was born a positive person
My awareness of negative talk helps me to eliminate it
I see myself for what I truly am
I constantly remind myself of the good things in my life
I concentrate on my positive attributes
I am naturally my own life coach
I avoid personal doubts
I naturally overcome personal challenges
I know that I am a beautiful person
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It’s Late

It’s late and I can’t find anything to articulate how I feel.

It’s getting later and I’m still struggling with my words.

I’m struggling with how I feel and what I want to do and how to voice everything in my head.

It’s late and I’m desperately trying to make sense of the mess in my mind.

It’s late and I’m struggling

It’s late and I’m still trying to find that piece of poetry.

It’s late and I still cannot find that goddammed thing that will tell you how I feel. That singular phrase that will make everything clear and simple and better.

It’s late but some things can only be said late.

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NO RESCUE

All that’s left is a worn out girl

Her broken heart longs to ache no more

Each day is a new struggle

She feels like the pain will never end

 

No one knows what’s happening

How lost and scared she is

She hurts alone and waits

Someone will come save her

Someone will see her tears

 

Time seems longer and longer

Hours drag by

For a heavy heart with no relief,

The light ahead looks too far off to reach

 

She drifts on an open ocean

So vast all that lay ahead are waves

No shore to rest her weary head

No boat to rescue her tired soul

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Dreams

Dreams

Yet another day of broken dreams
Yet another year, of fantasy.
So much left to fear
And so much more to see.
Keep on living the life
Of the in- between.

Keep on hiding, and hiding
Happy with living without challenges
Living without any sting
Should not fear anything.
Don’t need to experience.
Content to live alone.
Nothing to fear
When your sitting at home.

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Wonder Wish

Wonder & wish
Sometimes I wonder, how did I get like this.
Sometimes I wish for a quick fix.
Sometimes I wonder if ill ever get better.
Sometimes I wish I was a bit more clever.
Sometimes I wonder why so much pain?
Sometimes I wish I didn’t get the blame. 
Sometimes I wonder why all I see is grey.
Sometimes I wish for the sun to brighten up my day.
Sometimes I wonder if there is a god at all.
Sometimes I wish there is in hope to fix it all. 
Sometimes I wonder does everyone feel like this?
Sometimes I wish I was still only a kid.
Sometimes I wonder if ill ever succeed?
Sometimes I wish for that lotto ticket win.
Sometimes I wonder if money would bring a grin. 
Sometimes I wish for that dream to come true. 
Sometimes I wonder why all I do is think.
Sometimes I wish to one day stay afloat and not sink.

 

JmaC

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Well Supported Integrative Therapies For Anxiety – Kava

Kava is the best studied herb for treating anxiety. Researchers searching for the active part of the plant have discovered that Kava contains chemicals known as kavalactones. In various research studies, kavalactones have demonstrated sedative (calming and relaxing), anxiolytic (anti-anxiety), analgesic (pain reducing), local anesthetic (numbing), and anticonvulsant (reduces muscle spasms) properties. These properties combine to make Kava ideal for use in treating anxiety.

Scientists are not certain about how Kava combats the body’s anxiety response. Other anti-anxiety medications work by increasing the activity of a neurotransmitter (a chemical that conveys messages in the brain and nervous system) known as GABA (gamma-aminobutyric acid). GABA is thought to produce an upbeat mood, positive self-image, sense of calm/contentment, and sound sleep. People who experience anxiety often have low levels of GABA in their brains. Some studies have shown that kavalactones decrease anxiety by stimulating the activity of GABA; however, others studies have not found this result.

Common Side Effects of Kava

  • Balance problems (dizziness)
  • Drowsiness
  • Headache
  • Mild stomach upset
  • Morning fatigue
  • Mouth numbness
  • Skin rash
  • Slow muscle reflexes
  • Visual problems (problems focusing)

Another theory about Kava’s mechanism of action suggest that kavalactones may cause a calcium ion channel blockade. Calcium ion channels are little tunnels across the membranes of nerve cells. Such channels are like border crossings; they exist to allow calcium to enter the nerve cells. A blockade of nerve cell ion channels has the effect of closing a gate across the channel, preventing calcium from entering the nerves. It is thought that partial blockade of calcium ion channels may cause a calming effect because nerve cells require calcium ions in order to fire, and blocking calcium from entering affected nerves thus may keep them from firing and causing symptoms of anxiety. Though this is an interesting theory, current research does not support this line of thinking.

Still another theory suggests that kavalactones act in a manner analogous to antidepressant medications. These medications work by increasing the total amount of specific neurotransmitters in the brain or by allowing existing neurotransmitters to stay at work longer before being broken down.

The truth is, there are well over 1000 different chemicals (!) in Kava, any number of which may have anti-anxiety drug effects, either in isolation or in combination with each other. Any search for the one chemical that makes Kava work may be futile.

Studies in humans with a range of anxiety levels have shown that Kava is a very effective treatment, with little demonstrated side effects (see box). Kava is effective in treating sub-clinical (mild) anxiety, clinical (severe) anxiety, anxiety associated with a disease (such as cancer), and anxiety that occurs before an event (such as before surgery).

Side effects tend to occur in less than 5% of the people who take Kava, and are considered mild or negligible (not significant). The most well-known side effect of Kava, “kava dermopathy”, occurs primarily in people who take large amounts of this herb every day for long periods of time (over three months). Kava dermopathy is a rash that starts in the face and works its way down the body. This rash usually does not appear in people who take Kava as a supplement, but is common in people in the tropical areas where Kava grows and who consume a large amount of this herb every day. The rash disappears when Kava is stopped.

Safety and Dosing

Kava is generally considered safe when taken as directed. The normal dose for Kava is 50-70 milligrams of a standardized kavalactones preparation, three times a day. Kava has only been studied for short-term use (1-24 weeks). Continuous long-term use is not recommended.

Kava has the potential to interfere with other drugs and should not be used with sedative-hypnotics (sleep aids or tranquilizing medicine), anxiolytics (anti-anxiety medicine), or MAO inhibitors (a type of antidepressants). Taking Kava with alcohol is also potentially dangerous and should be avoided. You should never drive or operate heavy machinery when taking Kava.

There is always a potential for an allergic reaction to any medication. If you experience any itching, swelling, difficulty breathing, increased heart rate or any other symptom that worries you, stop using Kava immediately.

Special Note: Kava was previously thought to cause liver failure in a few cases Europe. However, additional studies of Kava-induced liver toxicity failed to show any connection between taking this herb and subsequent liver damage. It is now assumed that the Kava taken by the Europeans who experienced liver failure was somehow adulterated (changed or tampered with), but this has not been proven. Consult a health practitioner before starting any herbal therapy, especially if you have a history of previous or current liver problems.

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Anxiety introduction

Anxiety is one of the most common psychiatric disorders. Whether it is the fear of an upcoming public speaking situation, or experiencing discomfort before going into a doctor’s office, most people have felt anxiety at some point in their lives. The symptoms of anxiety are well-known and include increased heart rate and shallow breathing, sweating, cold hands, trembling, nausea and/or “butterflies” in the stomach, and a host of other symptoms.

Anxiety is a normal part of life and generally does not need to be treated unless it interferes with a person’s normal daily routine or prevents that person from fully experiencing life. Problematic anxiety occurs when the anxious response is out of proportion to an actual threat (for example, disabling anxiety that prevents a person from attending a social function) or the perceived threat is not real.

Complementary and Alternative Therapies for Anxiety

Multiple strategies exist for treating anxiety with alternative therapies. Many of these strategies are herbs that have been used by different cultures for hundreds, if not thousands, of years. Scientists are just beginning to investigate whether these herbs work for anxiety in controlled studies.

The only well-studied herb that is presently supported for use in treating anxiety is Kava Kava. Other herbs, such as Valerian, Passionflower, Hops, and Chamomile all have a long history of safe use in the herbal community, but don’t have many high quality scientific studies to support their use. This does not mean that these herbs should not be used for anxiety, but that they should only be taken as recommended. Passionflower, Hops, Chamomile and other mildly calming herbs are especially safe when taken alone and not in combination with any other medications.

Complementary medicines for anxiety can be used for a range of anxiety states. Natural anti-anxiety medications can be used for anxiety and insomnia in response to a time-limited stressor (such as before a public speaking engagement, or a big event). Some CAM remedies can also be used just like prescription medications for severe clinical anxiety. More often, though, natural remedies are mild (such as hops and chamomile) and can be taken as a tea before a potentially stressful event or before going to sleep.

The following chart summarizes the common natural treatments for anxiety and the degree of scientific study to support their use:

Natural Therapies for Anxiety
A These complimentary medicines have been well-studied for both effectiveness and safety issues and can be recommended on the basis of their scientific and traditional-use background. Kava Kava
B These complimentary medicines have at least some clinical studies in humans to support their use along with a long history of traditional use. They can be recommended for use on the basis of their traditional use and their relative safety. Passion Flower

Valerian

5-HTP

C These complimentary medicines lack the support of good clinical studies in humans, but have been used traditionally, or have some studies that suggest that they might be effective. They can be recommended for use with the caution that they are not well-supported by research. Skullcap

Bacopa

Chamomile

Hops

Motherwort

Oats (oat straw)

Exercise

Yoga

Diet

Acupuncture

 

F These are complimentary medicines that cannot be recommended for use because are harmful, not effective, or are too new to make a judgment about their safety or effectiveness.
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