2014
Thanksgiving - more than just a Holiday
18/11/14 12:37
Gratitude: ’Tis a gift to be thankful
As the holiday approaches, here are some interesting thoughts about giving thanks. These were gleamed from an article in Esperanza.
“An appreciation for what you have makes it easier not to worry about what you don’t have,” says Patrick, 60. “This helps me acknowledge value to my life, and recognize the really positive aspects, which provides a calming effect…. It makes dealing with my [mental health] issues not so stressful.”
There was a time when feeling appreciative of anything seemed out of reach.
Patrick, who lives in the St. Louis area, grappled with undiagnosed depression for years before he found effective recovery tools through a Wellness Recovery Action Plan (WRAP) program. That’s where he learned about the power of gratitude.
Every day he makes a point of noting something for which he is grateful, even if it seems small and simple. Sometimes he makes an alphabet list: He comes up with something for “A” (a good apple), then “B” (a meaningful book), and down the line.
“I now understand that I have a lot to be grateful for because there is a lot of good in my life,” he explains.
In one 2008 study, British researchers concluded that gratitude has a strong association with well-being and social functioning, and a person’s measure of gratitude can predict life satisfaction. In a subsequent study, they also found that people who score higher on gratitude measures tend to sleep better.
An analysis of Swiss adults, published in January 2013 in the journal Personality and Individual Differences, linked “dispositional gratitude” (translation: a general “attitude of gratitude&rdquo
to better physical health, in part because of better psychological health.
click on the Esperanza logo below for the full article.
As the holiday approaches, here are some interesting thoughts about giving thanks. These were gleamed from an article in Esperanza.
“An appreciation for what you have makes it easier not to worry about what you don’t have,” says Patrick, 60. “This helps me acknowledge value to my life, and recognize the really positive aspects, which provides a calming effect…. It makes dealing with my [mental health] issues not so stressful.”
There was a time when feeling appreciative of anything seemed out of reach.
Patrick, who lives in the St. Louis area, grappled with undiagnosed depression for years before he found effective recovery tools through a Wellness Recovery Action Plan (WRAP) program. That’s where he learned about the power of gratitude.
Every day he makes a point of noting something for which he is grateful, even if it seems small and simple. Sometimes he makes an alphabet list: He comes up with something for “A” (a good apple), then “B” (a meaningful book), and down the line.
“I now understand that I have a lot to be grateful for because there is a lot of good in my life,” he explains.
In one 2008 study, British researchers concluded that gratitude has a strong association with well-being and social functioning, and a person’s measure of gratitude can predict life satisfaction. In a subsequent study, they also found that people who score higher on gratitude measures tend to sleep better.
An analysis of Swiss adults, published in January 2013 in the journal Personality and Individual Differences, linked “dispositional gratitude” (translation: a general “attitude of gratitude&rdquo
to better physical health, in part because of better psychological health.click on the Esperanza logo below for the full article.
Food For Greater Elgin
29/10/14 10:48
We are very Excited! Today is the first of our scheduled monthly Mental Health talks at Food for Greater Elgin. Stop by and see us at the Resource Center. We will be there from 10:30 to 1pm Monthly on Wednesdays. We will also post the schedule on the "schedule of activities page of this website. Hope to see you there. We will be giving out our pocket guide - "Minute Mindfulness" to all who attend.
Fighting the "Holiday Blues"
20/10/14 15:18
Halloween is considered the official “starting gate” for the Holiday season. The following guide was created by the Mayo Clinic, and offers some excellent tips for avoiding and/or dealing with the “Holiday Blues”.
Stress, depression and the holidays: Tips for coping
Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.
The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.
But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.
Tips to prevent holiday stress and depression
When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.
Seek professional help if you need it.
Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.
Take control of the holidays
Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.
Stress, depression and the holidays: Tips for coping
Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.
The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.
But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.
Tips to prevent holiday stress and depression
When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.
- Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
- Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
- Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
- Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
- Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.
- Try these alternatives:
- Donate to a charity in someone's name.
- Give homemade gifts.
- Start a family gift exchange.
- Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
- Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
- Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.
Try these suggestions:Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. - Get plenty of sleep.
- Incorporate regular physical activity into each day.
- Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
Some options may include: - Taking a walk at night and stargazing.
- Listening to soothing music.
- Getting a massage.
- Reading a book.
Seek professional help if you need it.
Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.
Take control of the holidays
Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.
Fighting Depression - a Testimonial
01/10/14 13:17
I experienced my first bout of what I now know was depression when I was 11—uncontrollable crying, not wanting to get out of bed and go to school, and feelings of worthlessness. I was more sensitive than ever about being “left out” and the mercurial slights that characterize preteen girlhood. Nevertheless, I remained the consummate perfectionist. For instance, anything less than an “A” in school would validate my sense of inadequacy.
I think medical professionals and society in general were still coming to grips with childhood depression back then. My parents and family pediatrician were worried and perplexed. I did see a psychologist for a short time that, in retrospect, did more harm than good. Still, my depression lifted and I got on with my life. After college I relocated to Los Angeles to work in the television industry. On the surface I appeared to have it all—an apartment near the beach, great friends, a successful career that included international travel. And everyone thought I was “so together.” In reality, I had created a façade that enabled me to stuff down my feelings.
Anxiety, Then Depression
At 28 I had a nervous breakdown while traveling in Northern California with friends. My parents cancelled a trip to Boston and flew out to bring me back to Chicago. At first I struggled with constant anxiety and panic attacks. I was “anti-medication” at the time, but finally agreed to a prescription of Ativan. It was a godsend. But the anxiety gave way to eight months of severe clinical depression. Some days it was all I could do to get out of bed and take a walk around the block. I wasn’t actively suicidal, but I couldn’t see the purpose in living.
Yet something urged me to go on. However, with major family support, seeing a therapist who specialized in cognitive-behavioral therapy, and an antidepressant, I slowly clawed my way out of what felt like an interminable black hole. I was accepted to law school but opted instead to get my master’s degree in social work. I married, started my own business, eventually moved to California, and sailed through the next 20 years relatively depression-free, except for occasional periods of the “blues” at the onset of winter. I was pretty sure I had depression licked.
Major Setback
Four days after my 50th birthday my husband was diagnosed with Stage IV esophageal cancer. He died just two and half months later. I was grief-stricken but thought I was coping well. A few summers later, my girlfriend’s husband, who seemed to be on the upswing from his own bout with cancer, suddenly passed away while I was visiting them.
I was glad to be there to help her deal with the traumatic early stages of loss, but I was completely unaware of the toll it took on me. Three months later, I slid into another severe depression. It was tough, but I quickly returned to therapy and changed antidepressants. It took a few months of trial and error to find a more effective medication, but when I did, I immediately started to feel better.
How I Deal With Depression
Some people deal with chronic illness like diabetes or autoimmune disorders. I’ve come to understand that recurrent depression is my Achille’s heel. There is also a strong biological component in my family; my mother and sister both struggled with severe postpartum depression. I know that medication alone is not the cure-all so I’ve expanded my arsenal of coping skills. I exercise, try to eat healthfully, volunteer, set boundaries like saying “no” when I need to, work on turning negative to positive self-talk, and cultivate an attitude of gratitude whenever possible. Some days are better than others, but that’s okay. Through it all, I’ve become a little wiser and much more accepting of myself and others.
It pains me that there are still so many misconceptions about mental illness because it prevents so many people from seeking treatment. Don’t let perceived or even real stigma stop you from feeling hopeful or getting help. It’s your life and you absolutely matter.
I think medical professionals and society in general were still coming to grips with childhood depression back then. My parents and family pediatrician were worried and perplexed. I did see a psychologist for a short time that, in retrospect, did more harm than good. Still, my depression lifted and I got on with my life. After college I relocated to Los Angeles to work in the television industry. On the surface I appeared to have it all—an apartment near the beach, great friends, a successful career that included international travel. And everyone thought I was “so together.” In reality, I had created a façade that enabled me to stuff down my feelings.
Anxiety, Then Depression
At 28 I had a nervous breakdown while traveling in Northern California with friends. My parents cancelled a trip to Boston and flew out to bring me back to Chicago. At first I struggled with constant anxiety and panic attacks. I was “anti-medication” at the time, but finally agreed to a prescription of Ativan. It was a godsend. But the anxiety gave way to eight months of severe clinical depression. Some days it was all I could do to get out of bed and take a walk around the block. I wasn’t actively suicidal, but I couldn’t see the purpose in living.
Yet something urged me to go on. However, with major family support, seeing a therapist who specialized in cognitive-behavioral therapy, and an antidepressant, I slowly clawed my way out of what felt like an interminable black hole. I was accepted to law school but opted instead to get my master’s degree in social work. I married, started my own business, eventually moved to California, and sailed through the next 20 years relatively depression-free, except for occasional periods of the “blues” at the onset of winter. I was pretty sure I had depression licked.
Major Setback
Four days after my 50th birthday my husband was diagnosed with Stage IV esophageal cancer. He died just two and half months later. I was grief-stricken but thought I was coping well. A few summers later, my girlfriend’s husband, who seemed to be on the upswing from his own bout with cancer, suddenly passed away while I was visiting them.
I was glad to be there to help her deal with the traumatic early stages of loss, but I was completely unaware of the toll it took on me. Three months later, I slid into another severe depression. It was tough, but I quickly returned to therapy and changed antidepressants. It took a few months of trial and error to find a more effective medication, but when I did, I immediately started to feel better.
How I Deal With Depression
Some people deal with chronic illness like diabetes or autoimmune disorders. I’ve come to understand that recurrent depression is my Achille’s heel. There is also a strong biological component in my family; my mother and sister both struggled with severe postpartum depression. I know that medication alone is not the cure-all so I’ve expanded my arsenal of coping skills. I exercise, try to eat healthfully, volunteer, set boundaries like saying “no” when I need to, work on turning negative to positive self-talk, and cultivate an attitude of gratitude whenever possible. Some days are better than others, but that’s okay. Through it all, I’ve become a little wiser and much more accepting of myself and others.
It pains me that there are still so many misconceptions about mental illness because it prevents so many people from seeking treatment. Don’t let perceived or even real stigma stop you from feeling hopeful or getting help. It’s your life and you absolutely matter.
Mindfulness Versus Annoyance
23/07/14 13:14
Welcome to the first in our series of weekly blogs. We want you to feel welcome, come back often, and hopefully find this page helpful to you, your family and friends. This week we will be discussing little things. You know - all those little and seemingly inconsequential things that at the end of the day can add up to a dark cloud that colors your attitude and interactions with those around you.
Mindfulness Versus Annoyance
A few little things that can quickly ruin your mood might include, being late to work because of a traffic jam, seeing a spider in your shower, losing a favorite earring, stepping in dog poop, running out of milk when you already have cereal in the bowl, getting the wrong takeout order, making a mistake on a Facebook post and how about forgetting an appointment?
These seemingly minor things can potentially negatively effect your day. So, what can you do?
Here are some thoughts on possible calming activities.
- Mindfulness breathing: take 4 breaths in through your nose, hold it for 7 seconds, release the breath slowly through your mouth while counting to 8. Repeat this process at least 5 times. As silly as this may sound, you cannot be anxious at the same time as being calm and this breathing will calm you down!
- Complete a simple crossword puzzle or Sudoku or other game. Focusing on something that requires non-emotional thought helps to distract you from frustration.