The key mindset that can never lose

Life is full of ups and downs and often times because our brains our wired to pay attention to the negative more, the losses are magnified, rehashed and fertile ground for self-criticism. Maybe you fall short on a test, don’t get the feedback you were expecting from a work project, end an intimate relationship, keep falling into bad habits or continue falling into bouts of stress, anxiety or depression. We see all of these as negatives in life.
But the key mindset that turns on this on it’s head and catalyzes growth and happiness is the learning mindset.

This is a single thread that weaves throughout Uncovering Happiness and also the newest releaseMBSR Every Day: Daily Practices from the Heart of Mindfulness-Based Stress Reduction. 
Every single experience in life contains information to help us get better and better with our intentions in life.
If you’ve followed my writings you know I’m a big fan of a short phrase to help us grow from the inevitable obstacles of life:

Forgive, Investigate and Invite

It doesn’t matter whether you fell short in a parenting moment, a business meeting, an intimate relationship or in trying to create better habits. These are all learning opportunities for the experiences in life that are going to come our way.

 

  • Forgive – You can forgive yourself for what happened. That was the past, you did the best you could with what you knew and what was going on. Hindsight is 20/20, it couldn’t have been any other way.
  • Investigate – This isn’t meant to be self-indulgent and we don’t want to let ourselves off the hook. This is an opportunity to learn and grow. Look at what happened, investigate it to see what you’ve learned and what new understanding you might bring to the next moment.
  • Invite – Now that you’re in the present moment, with this new understanding, make the choice to begin again.

From a larger perspective, you can’t possibly lose in life if everything that comes our way is an experience to learn and grow from.
This learning mindset is something to intentionally practice and repeat in life, turning it from a state of mind to a trait of your character. This can be done in the same way you learned how to walk, talk and ride a bike. As you bring it into your life over and again, the brain memorizes it as a procedural approach to life and it can start becoming more automatic.

What would the days, weeks and months ahead be like for you if you came from a learning mindset? Could you learn to get better at communicating in relationships, parenting, work, exercise, or bringing more play into your life?
Whatever answer arises, use that as motivation to apply this mindset.
Warmly
Elisha Goldstein, PhD

Posted in News & updates | Leave a comment

Staying well when you have a mental illness

Staying Well When You Have a Mental Illness

When you have a mental illness, you may not realize how important your overall health is to your recovery. Having poor overall health can get in the way and make recovery harder. Finding ways to take care of your health can aid your recovery and help you feel better overall.

Here are some things you can do.

Advocate for yourself. You deserve good health care. All too often, people with mental illnesses develop other health conditions, such as heart disease and diabetes, because their health is overlooked. If your doctor is not asking about your overall health, let him know that it’s important to you and essential to your recovery.

Get the care you need. Get routine check-ups and visit your doctor when you’re not feeling well. It may be due to your medicine or a symptom of your mental illness. But it could also be a different health problem.

Manage stress. Everyone has stress. It is a normal part of life. You can feel stress in your body when you have too much to do or when you haven’t slept well. You can also feel stress when you worry about your job, money, relationships, or a friend or family member who is ill or in crisis. Stress can make you feel run down. It can also cause your mind to race and make it hard to focus on the things you need to do. If you have a mental illness, lots of stress can make you feel worse and make it harder to function. If you are feeling stressed, there are steps you can take to feel better:

Slow down and take one thing at a time. If you feel like you have too much to do, make a list and work on it one task at a time.

Know your limits. Let others know, them too. If you’re overwhelmed at home or work, or with friends, learn how to say “no.” It may be hard at first, so practice saying “no” with the people you trust most.

Practice stress reduction techniques. There are a lot of things you can do to make your life more peaceful and calm. Do something you enjoy, exercise, connect with others or meditate.

Know your triggers. What causes stress in your life? If you know where stress is coming from, you will be able to manage it better.

Talk to someone. You don’t have to deal with stress on your own. Talking to a trusted friend, family member, support group or counselor can make you feel better. They also may help you figure out how to better manage stress in your life. Plan your sleep schedule. Sleep can affect your mood and your body and is important to your recovery. Not getting the right amount of sleep can make day-to-day functioning and recovery harder.

For tips on how to sleep better, contact the National Sleep Foundation at 202-347-3471 or visit www.sleepfoundation.org. Watch what you eat. Sometimes, medicine can cause you to gain weight. Other times, eating unhealthy foods can cause weight gain. Foods high in calories and saturated or “bad” fats can raise your blood pressure and cholesterol. This can increase you chances of gaining weight and having other health problems, like heart disease and diabetes. Here are some short cuts you can take to healthy eating.

If fresh vegetables are too costly, buy frozen vegetables. They can cost less and last a long time in your freezer.

If you eat at fast food restaurants, many now offer healthy foods such as salads or grilled chicken. Talk to your doctor to learn more about how to have a healthy diet.

Exercise. Along with a healthy diet, exercise can improve your health and well-being. Exercising regularly can increase your self-esteem and confidence; reduce your feelings of stress, anxiety and depression; improve your sleep; and help you maintain a healthy weight. Find a type of exercise that you enjoy and talk to your doctor. You might enjoy walking, jogging or even dancing. You don’t have to go to a gym or spend money to exercise. Here are some things you can start doing now to get active:

Check out your local community center for free, fun activities. n Take a short walk around the block with family, friends or coworkers.

Take the stairs instead of the elevator. Make sure the stairs are well lit.

Turn on some music and dance. Do something you enjoy. During the week, find time–30 minutes, a couple of hours or whatever you can fit in–to do something you enjoy. Read a book or magazine, go for a walk or spend time with friends. Taking time for yourself to have fun and laugh can help you relax, ease stress and improve the way you feel. Connect with others. Spending time with positive, loving people you care about and trust can ease stress, help your mood and improve the way you feel overall. They may be family members, close friends, members of a support group or a counselor at the local drop-in center.

Many communities even have warm lines you can call to talk to someone.

For more information, contact your local Mental Health America affiliate, call Mental Health America at 1-800-969-6642 or visit www.mentalhealthamerica.net. If you’re in crisis now, seek help immediately. Call 1-800-273-TALK (8255) or dial 911 for immediate assistance.

Substance Abuse:

If you find yourself drinking or using drugs to cope, it is time to seek help. Although using drugs and alcohol may seem to help you cope, substance abuse can make your symptoms worse, delay your treatment and complicate recovery. It can also cause abuse or addiction problems.

To find help now, call 800-662-HELP or visit www.findtreatment.samhsa.gov. 

Smoking If you smoke, talk to your doctor about quitting. Smoking puts you at risk for problems like heart disease and cancer. For more information about quitting, call 800-QUIT-NOW or visit www.becomeanex.org

Posted in News & updates | Leave a comment

Fast Facts

FAST FACTS:
Fast Facts Mind/Body n Stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. (APA, 2004)  Chronic stress can double a person’s risk of having a heart attack. (BCBS MA, 2004)  Seventy-five percent of visits to doctors’ offices concern stress-related ailments. (APA, 2004)  Chronic stress can cause premature aging. (NAS, 2004)  People who have untreated mental health issues use more general health services than those who seek mental health care when they need it. (APA, 2004)  People who have heart disease and depression are up to twice as likely to die within two years of being diagnosed with heart disease than people who have heart disease only. (PM, 2004)  People who have depression are more likely than others to develop diabetes. (AJE, 2005)

Regular physical exercise can help people reduce stress, depression and anxiety, and enable them to better cope with adversity. (UNM, 2003) n People who have major depression and anxiety disorders are significantly (60 percent) less likely to relapse if they exercise regularly—and continue exercising over time—than if they take medication alone. (Mayo Clinic, 2003) Workplace n Mental health conditions are the second leading cause of workplace absenteeism (the leading cause is musculoskeletal conditions). (APF, 2005) n One in four people report they’ve missed work as a result of work-related stress. (APA, 2004)  Even just moderate levels of depressive or anxiety symptoms can affect work performance and productivity. (JOEM, 2005)

Depression is highly associated with work limitations that affect time management, interpersonal/mental functioning and overall output. (JOEM, 2005)  Workplace environments have a greater effect on employee stress levels than the number of hours employees work. (UA, 2003)  In a typical workplace with 20 employees, four will likely develop a mental illness this year. (NIMH, 2004)  Workers who have depression report losing 5.6 hours a week due to lost productivity compared with 1.6 hours a week among workers without depression. (JOEM, 2005) Depression is associated with a 50 percent increase in missed worked days. But early and proper treatment of depression is associated with a marked decreased in disability leave time. (JOEM, 2005)  More than three out of four employees who seek care for workplace issues or mental health problems see substantial improvement in work performance after treatment. (APF, 2003)  The total healthcare costs for workers who receive treatment for depression and have complete remission of symptoms are two-thirds less than the medical costs of untreated individuals. (JOEM, 2005)  Workers at one corporation who had depression in addition to one of four chronic physical conditions (heart disease, hypertension, diabetes or back problems) spent 1.7 times more healthcare dollars than workers who had one of the physical conditions alone. (JOEM, 2005) www.nmha.org

Use these thought-provoking statistics in educational material, websites, and communications with local media and policymakers to boost awareness of mental health issues and their impact on your community—and the nation. Organized by target audience, these statistics will add punch to your Mental Health Month message!

Untreated and mistreated mental illness costs the United States. $105 billion in lost productivity each year, and U.S. businesses foot up to $44 billion of the bill. (BMJ, 1998; NMHA, 2001)  The economic burden of anxiety disorders in 1998 was $63.1 billion. (JOEM, 2005)  In 2000, the total direct cost to treat depressive disorders was $26.1 billion, while the total cost of depressive disorders in the workplace was $51.5 billion. (JOEM, 2005)  Workers who abuse drugs cost their employers twice as much in medical and worker compensation claims than workers who do not abuse drugs. (NIDA, 2004)
Although 8 percent of the U.S. adult working population has a dependence on alcohol, less than 1 percent of health plan members are diagnosed with alcohol dependence. (APF, 2005)  Employers provide the healthcare benefits to 175 million works and their families. (EBRI, 2005) Consumers and Recovery  As many as 8 million Americans who have serious mental illnesses do not receive adequate treatment each year. (HU, 2002) n The treatment success rates for such disorders as depression (more than 80 percent), panic disorder (70-90 percent) and schizophrenia (60 percent), surpass those of other medical conditions, such as heart disease (45-50 percent). (NIMH, 2004)

Although an estimated 9 percent of American adults have depression, less than 4 percent of American adults have been diagnosed with the disorder. (APF, 2005)  An estimated 2.5 million Americans have bipolar disorder. The actual number may be two to three times higher because as many as 80 percent of people with this illness go undiagnosed or misdiagnosed. (NMHA, 2003)  Treatment of panic disorder decreases healthcare utilization and costs by 94 percent. (JOEM, 2005)  People who receive treatment for depression are two-thirds less likely to miss work days due to illness. (JOEM, 2005)

Older Adults n Only about half of older adults who acknowledge that they may have mental health problems receive treatment from any health care provider, and only a fraction of those receive specialty mental health services (3 percent), the lowest rate among any adult age group. (AAGP, 2004)  Older adults who are caregivers to spouses or other relatives may be at an increased risk for developing heart disease, arthritis, osteoporosis and some cancers due to long-term stress. (OSU, 2003) n Medical treatment outcomes are worse when complicated by mental health problems.

For example, rehabilitation from a hip fracture or a heart attack is less successful and more expensive when complicated by depression. (NIMH, 2003)  About 11 percent of adults over age 55 have an anxiety disorder. (USSG, 1999)  Although 4.4 percent of older adults have a mood disorder such as depression, up to 20 percent have significant symptoms of depression. (USSG, 1999)  The highest rate of suicide for any age group (19.4 per 100,000) is among people age 85 and older. The second highest rate of suicide (17.7 per 100,000) is among those between age 75 and 84. (AAS, 2002) n Over half of older people who receive mental health care receive it from their primary care physicians. (AAGP, 2004)

Older men are far less likely to seek and receive treatment for depression than older women. (UCLA, 2003) Children and Families  Only about 21 percent of children in the United States who need mental health services actually receive them. (AJP, Sept. 2002) n About every two hours, a young person kills himself or herself. (AAS, 2002)

Three million teenagers have considered suicide or attempted suicide in the past year. (SAMHSA, 2002) n Suicide is the third leading cause of death among people under 24 years old after accidents and homicide. (CDC, 2002) www.nmha.org  The suicide rate among males between the ages of 15 and 24 has nearly quadrupled over the last 60 years, and the rate among females in the same age group has doubled. (CDC, 2002)

Five to 9 percent of children in the United States have a serious emotional disturbance. (USSG, 1999)  About 13 percent of children between 9 and 17 years old have an anxiety disorder. (USSG, 1999) About 4.1 percent of school-age children have attention-deficit hyperactivity disorder. (NIMH, 1999) n Early-childhood trauma can lead to memory problems and mental and cognitive declines later in life because early emotional stress can lead to a slow decline in neuron communication within the brain, particularly in the region associated with learning and memory recall. (JN, 2005)
Nearly 4 percent of boys and more than 6 percent of girls have symptoms of post-traumatic stress disorder caused by violence they have endured or witnessed. (JCCP, 2003)  Kids who say other students bully them at school are 50 percent more likely to admit they brought weapons to school during the past month than students who’ve never bullied or been bullied. (NICHHD, 2003) Nearly two-thirds of boys and three-quarters of girls in juvenile detention centers have a psychiatric disorder. (AGP, Dec. 2002) College Students n Seventy-seven percent of the college juniors reported feeling depressed either “frequently” or “occasionally” during the past year, compared to 61 percent who reported those feelings when they first entered college. (UCLA, 2004)

The number of students who rate their emotional health as either “below average” or in the “bottom 10 percent” more than doubled (from 6 to 14 percent) between their freshman and junior years. (UCLA, 2004)  About one-third of college students (32 percent) report that stress impedes their academic performance. Fifteen percent report that depression and anxiety are impediments to their academic performance. (ACHA, 2004)  About one student in five report that they have sought personal counseling since entering college. (UCLA, 2004)

Nearly 15 percent of college students have been diagnosed with depression. (ACHA, 2004)  Seven percent of college students have an anxiety disorder. (NIMH, 2000)  Up to 2 percent of all college-aged women have bulimia nervosa. (NEDA, 2004)  Nearly 4 percent of females will have anorexia at some point during their lifetime. (NIMH, 2004) Policymakers n Between 28 and 30 percent of the U.S. population has a mental health disorder, substance abuse disorder or both. (USSG, 1999) Untreated and mistreated mental illness costs the United States $150 billion in lost productivity and $8 billion in crime and welfare expenditures each year. A 5.5 percent increase in spending by businesses and government on mental health treatment could cut these costs by half. (CHP, 2004; NMHA, 2001)  Costs associated with the treatment of depression and anxiety disorders alone account for only 5 to 10 percent of the overall increase in health costs, with the remainder associated with costs to treatment somatic symptoms of the two disorders. (JOEM, 2005)
Although the rate of people who have received treatment for depression increased by 50 percent between 1990 and 2000, the economic burden of the disorder to society increased by only 7 percent, from about $77 billion in 1990 (adjusted for inflation) to about $83 billion in 2000. (JCP, 2003)  More than 85 million people have lacked health insurance coverage at some point in 2003 and 2004. (Families USA, 2004) One in five American families has at least one member who lacks health insurance coverage, a situation that can place the entire family at risk for financial ruin and poor health. (USCB, 2004)

Parents in 19 states surrendered custody of a total of nearly 13,000 children in 2001 to get their kids the mental heath treatment the parents could not afford. (GAO, 2003) www.nmha.org www.nmha.org  In 2002, 132,353 individuals were hospitalized following suicide attempts; 116,639 people were treated in hospital emergency departments after suicide attempts and released. (CDC, 2004)

The poor health and premature deaths of people who lack health insurance coverage cost the nation between $65 billion and $130 billion annually. (IOM, 2003)

Full mental health insurance parity will increase insurance premiums by only 0.9 percent to 1.0 percent. (APA, 2003)

Posted in News & updates | Leave a comment

GAD general anxiety disorder

Generalized Anxiety Disorder (GAD)[/size]
Generalized Anxiety Disorder (GAD) is characterized by six months or more of chronic, exaggerated worry and tension that is unfounded or much more severe than the normal anxiety most people experience. People with this disorder usually expect the worst. They worry excessively about money, health, family or work, even when there are no signs of trouble. They are unable to relax and often suffer from insomnia. Many people with GAD also have physical symptoms, such as fatigue, trembling, muscle tension, headaches, irritability or hot flashes.
Fortunately, through research supported by the National Institute of Mental Health (NIMH), effective treatments have been developed to help people with GAD.

Causes

Some research suggests that GAD may run in families, and that it may grow worse during stress. GAD usually begins at an earlier age and symptoms may manifest themselves more slowly than in most other anxiety disorders.

Treatments

Treatments for GAD include medications and behavioral or cognitive-behavioral therapy.

 

  • Medication: Successful treatment may include antianxiety medications, such as buspirone and the benzodiazepines or antidepressants.
  • Behavioral therapy: Behavioral therapy focuses on using specific relaxation techniques to change anxiety-causing behaviors. For example, one technique trains patients in a special breathing exercise involving slow, deep breaths to reduce anxiety. This is necessary because people who are anxious often hyperventilate, taking rapid, shallow breaths that can trigger rapid heartbeat, lightheadedness, and other symptoms. Another technique—exposure therapy—gradually exposes patients to what frightens them and helps them cope with their fears.
  • Cognitive-behavioral therapy: Like behavioral therapy, cognitive-behavioral therapy teaches patients to react differently to the situations and bodily sensations that trigger anxiety symptoms. However, patients also learn to understand how their thinking patterns contribute to their symptoms and how to change their thoughts so that symptoms are less likely to occur. This awareness of thinking patterns is combined with behavioral techniques to help people confront their feared situations.

[size]

Co-occurring Illnesses

Research shows that GAD often coexists with depression, substance abuse, or other anxiety disorders. Other conditions associated with stress, such as irritable bowel syndrome, often accompany GAD. Patients with physical symptoms, such as insomnia or headaches, should also tell their doctors about their feelings of worry and tension. This will help the patient’s health care provider to recognize that the person is suffering from GAD.

Posted in News & updates | Leave a comment

OCD Obsessive compulsive disorder

OCD (Obsessive compulsive disorder):

People with obsessive-compulsive disorder (OCD) suffer intensely from recurrent unwanted thoughts (obsessions) or rituals (compulsions), which they feel they cannot control. Rituals, such as handwashing, counting, checking or cleaning, are often performed in hope of preventing obsessive thoughts or making them go away. Performing these rituals, however, provides only temporary relief, and not performing them increases anxiety. Left untreated, obsessions and the need to perform rituals can take over a person’s life. OCD is often a chronic, relapsing illness.

Characteristics

Obsessions are thoughts, images or impulses that occur repeatedly. The person does not want to have these ideas, finds them disturbing and intrusive and, usually, recognizes that they really don’t make sense. Obsessions are accompanied by uncomfortable feelings, such as fear, disgust or doubt. Common obsessions include contamination fears, imagining having harmed self or others, imagining losing control of aggressive urges, intrusive sexual thoughts or urges, excessive religious or moral doubt, or a need to tell, ask or confess.
People with OCD typically try to make their obsessions go away by performing compulsions. Compulsions are acts the person repeatedly performs, often according to certain “rules.” These rituals are performed to obtain relief from the discomfort caused by the obsessions. Examples of compulsions are washing, repeating, checking, touching, counting, ordering/arranging, hoarding or saving, and praying.
In some instances, a person may suffer from only obsessions or only compulsions.
OCD symptoms cause distress, take up a lot of time (more than an hour a day), or significantly interfere with the person’s work, social life or relationships.
Most individuals with OCD recognize that their obsessions are not just excessive worries about real problems and that the compulsions they perform are excessive or unreasonable. The extent to which a person with OCD realizes that his or her beliefs and actions are unreasonable is called his or her “insight.”

Causes

There is growing evidence that OCD has a biological basis. OCD is no longer attributed to family problems or to attitudes learned in childhood. Instead, the search for causes now focuses on the interaction between biological factors and environmental influences.
Research suggests that OCD involves problems in communication between parts of the brain. These problems may be caused by insufficient levels of certain brain chemicals, called neurotransmitters. Drugs that increase the brain concentration of these chemicals often help improve OCD symptoms.

Treatments

The most common treatment for OCD is a combination of cognitive-behavioral psychotherapy (CBT) and medication.
A type of behavioral therapy known as “exposure and response prevention” (E/RP) is very useful for treating OCD. In this approach, a person is deliberately and voluntarily exposed to whatever triggers the obsessive thoughts (exposure) and is then taught techniques to avoid performing the compulsive rituals (response prevention). The cognitive portion of CBT is often added to E/RP to help challenge the irrational beliefs associated with OCD.

Co-occurring Illnesses

OCD is sometimes accompanied by depression, eating disorders, substance abuse, attention deficit/hyperactivity disorder or other anxiety disorders. When a person also has other disorders, OCD is often more difficult to diagnose and treat. Appropriate diagnosis and treatment of other disorders are important to successful treatment of OCD.1 On average, people with OCD see three to four doctors and spend over nine years seeking treatment before they receive a correct diagnosis. Studies have also found that it takes an average of 17 years from the time OCD begins for people to obtain appropriate treatment.

Posted in News & updates | Leave a comment