True Story: One Father’s Struggle with Postpartum Depression

Dads get the “baby blues” too.

People might not realize this, but, after the birth of a child, both women and men can encounter symptoms of postpartum depression. I’m speaking from experience here.

After the birth of my daughter, which endures as one of the happiest moments of my life, I found myself struggling with unexpected waves of anxiety, fear, and depression.

It was horrible, and what made it worse, was that I was very uncomfortable talking about it.

8 Heartbreaking Secrets ALL Men Keep From The Women They Love

Here’s why — don’t you hate it when a couple says “we’re pregnant”?

I do. Because the dude isn’t pregnant. He’s not going to have to squeeze a bowling ball out of his downstairs business, so, c’mon, give credit where credit is due — SHE is pregnant and the guy is along for the ride.

I’ve never liked it when a man tried to make the pregnancy about him. He plays a part, sure, but, I was always of the opinion that, as a guy, there is NO way that I can ever comprehend the physical and emotional toll of pregnancy, so my role was to sit back, be supportive, and shut up.

And, for the most part, I think that strategy works.

However, I wasn’t prepared for how “shutting up” would negatively impact me AFTER my wife gave birth.

Because becoming a parent stirs up deep, powerful emotions. And, while many of those feelings are overwhelmingly sunny and positive, they can, sometimes, cast a shadow. Those epic highs lend themselves to equally epic lows and, suddenly, you find yourself crying and you don’t know why.

Once we brought my daughter home, I found myself confronted with those overpowering moments of terror and panic and I didn’t say anything about them.

Why? Because my wife had just gone through a freakin’ c-section. She’d spent almost a year getting sick every day, while a living creature grew in her belly, and then doctors had to cut her open to pull the creature out. They then sewed her up, handed her the creature, and expected that she’d know how to feed and care for it.

That’s a lot of shit to put on a person. No question — my wife had it WORSE than I did. There’s no comparison.

However, just because things were harder for my wife doesn’t mean that they weren’t also hard for me. She might win the miserable contest, hands down, but I was still in a really bad place. And I was too embarrassed to let my support network know that I needed them.

The more I’ve talked to new fathers, the more common I realize this experience is.

We’ve all just watched our partners go through one of the most intense physical experiences in the world, so we just feel ashamed to admit that we’re hurting a little too. It feels like our struggles are frivolous in comparison, but the fact is they’re very, very real and painful. Postpartum depression can be painfully real for men too, even if it’s embarrassing.

It all came to a head for me the first evening I spent alone with my daughter.

I’d encouraged my wife to go out with some friends — she’d only consented to leave for a few hours — and told her I’d be fine. Our baby was so good and happy. A little alone time was going to be good for us.

So she left. And my daughter started crying. She rarely cried.

And she cried, as if she’d been set on fire, for three hours non-stop.

I was beside myself. She never did this and, no matter what I tried, I could not get her to stop.

It shredded me, but I knew I couldn’t call my wife. I wanted her to have a fun first night out. I didn’t want her to worry. I was supposed to able to handle this.

My wife called me when she was leaving to come home, and I guess she heard the panic in my voice. She asked if I was OK. My voice cracked and I said, “Just please get here soon.”

She raced home and, the SECOND she stepped into our apartment, my daughter stopped crying. The baby smiled. The baby laughed. The baby goddamn cooed.

I handed her to my confused wife without a word, went into our bedroom, locked the door, laid down on the bed, and cried for thirty minutes.

Once I opened the door again, my wife and I had our first conversation about my postpartum depression.

I will say, my depression was extremely manageable in comparison to some stories I’ve heard. It came in waves that seemed to grow smaller and smaller as I became more comfortable as a father. So I was lucky.

Lucky it wasn’t more severe and lucky that my partner was so supportive (even though, again, she had it SO much worse than I did).

My Kids Like Their Dad More Than They Like Me

But, more than anything, it really opened my eyes about the importance of men needing to talk about postpartum depression.

It doesn’t just happen to women. It is important. And it is valid and OK acknowledge that you’re not feeling right, even when you know your partner is feeling worse.

Men — don’t be afraid to speak up about your anxiety and emotions following the birth of a child.

The healthiest thing you can do, for everyone, is get your feelings out into the open and let your support network do their job, even if they’re breastfeeding and changing diapers while they do it.

This guest article originally appeared on YourTango.com: Yes, Men Suffer From Postpartum Depression Too (Trust Me, I Know).

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Should I Talk to Somebody?

Recently, I’ve been feeling sad, although I’m not sure that’s enough to see somebody. I’ve never had very high self esteem, and during high school I think I went through periods of depression. I even self-harmed during those times. The only person I’ve ever opened up to and relied on was my boyfriend, but he recently broke up with me before he went off to University. That has been getting to me because sometimes I feel like I’m mourning even though obviously he’s still alive. Currently, I’m stuck at home going to community college because I didn’t have good enough grades in high school, and I only have two close friends that I talk to daily (but not about this kind of stuff). I’ve been feeling lonely lately but I don’t know if it’s something to be worried about or not.

I get stressed easily, and it’s always convenient that I feel horrible the night before an essay is due, which leads me to believe that I’m just making up how I feel as an excuse for failing. From a young age I’ve been told that I’m lazy, and I didn’t want to believe it, however, it’s true, and I hate it.

I’ve never attempted, and I doubt that I ever will, but I do think about suicide more often than not. I have wanted to reach out before, but every time I even think about bringing it up when I’m with someone, or any time I’m asked about how I’m doing, I immediately clam up and get very anxious. I just don’t know if I should do what I always do and just see how it goes or maybe see my school health counselor (I just don’t want anything getting back to my parents). I just don’t know if this is enough to be justifiable in asking for help.

A: It is more than enough — and it is a sign of great courage to acknowledge how you feel and ask for help with that feeling.

Breaking up with your boyfriend would cause feelings of mourning and talking to the counselor at school is exactly the right thing to do. The way through this now is for you to focus on self care. Taking really good care of your mental, physical, and intellectual well being should be a priority. I think individual therapy with the counselor is a great starts, and if they have a group they can offer to you as well I would join. Learning how to manage your feelings in the presence of others can be very helpful as well.

Wishing you patience and peace,
Dr. Dan
Proof Positive Blog @ PsychCentral

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Research Updates in Psychiatry: Depression

Depression

Botox Injections Work as Antidepressant

Botulinum toxin A, commonly known as Botox, may be more than an anti-aging treatment. A new study has found that when Botox is injected between the eyebrows, it not only has a cosmetic effect—it also yields a long-lasting antidepressant effect.

Researchers at the University of Texas Southwestern in Austin conducted a 24-week randomized, double-blind, placebo-controlled study including 30 participants with major depressive disorder (MDD). Patients taking antidepressants were included in the study, but researchers excluded anyone taking more than three psychotropic drugs, who had an Axis II diagnosis, or who were “overly invested in cosmetic treatments,” although this was not defined further.

Participants were randomly assigned to receive either a single Botox injection or placebo into the glabellar muscles that cause frown lines. At week 12, those who received placebo were given the Botox treatment, and the Botox group crossed over to receive placebo.

Researchers evaluated the participants at weeks 0, 3, 6, 12, 15, 18, and 24 for improvement in MDD symptoms using the Patient Health Care Questionnaire-9 (PHQ- 9), Beck Depression Inventory (BDI), and 21-Item Hamilton Depression Rating Scale (HDRS-21). The primary outcome was antidepressant response as defined by a reduction of at least 50% on the Hamilton scale. Partial response was defined as a 25% to 49% reduction.

Patients who received Botox (either at week 0 or at week 12) had a statistically significant reduction in MDD symptoms, compared to those receiving placebo. Six weeks after receiving Botox, response rates were 55% in the group that received the injection at week 0, 24% in the group that received the injection at week 12, and 0% in the placebo group. Partial responses were seen in 73%, 65%, and 5%, respectively. Surprisingly, symptoms continued to decrease over the 24-week period after a single Botox injection, even though the cosmetic effects wore off in 12 to 16 weeks.

What’s behind the improvement? Nobody knows for sure, but researchers speculate that it may be due to its cosmetic effect, more positive social feedback to a happier face, or decreased feedback from the facial muscles to the brain resulting in less activation of the amygdala and other structures involved in depression (Magid M et al, J Clin Psychiatry 20l4;75(8);837-844).

This article originally appeared in The Carlat Psychiatry Report -- an unbiased monthly covering all things psychiatry.
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TCPR’s Take: This study lends preliminary support to the idea that looking happier might make a patient feel happier, too. While the sample size was small and 93% of participants were women, the impressive response rates argue that Botox might someday be employed as a safe and effective antidepressant strategy.

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I can't resist passing this on..... Trump Sandwich

Sent by a friend:

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Should I Talk to Somebody?

Recently, I’ve been feeling sad, although I’m not sure that’s enough to see somebody. I’ve never had very high self esteem, and during high school I think I went through periods of depression. I even self-harmed during those times. The only person I’ve ever opened up to and relied on was my boyfriend, but he recently broke up with me before he went off to University. That has been getting to me because sometimes I feel like I’m mourning even though obviously he’s still alive. Currently, I’m stuck at home going to community college because I didn’t have good enough grades in high school, and I only have two close friends that I talk to daily (but not about this kind of stuff). I’ve been feeling lonely lately but I don’t know if it’s something to be worried about or not.

I get stressed easily, and it’s always convenient that I feel horrible the night before an essay is due, which leads me to believe that I’m just making up how I feel as an excuse for failing. From a young age I’ve been told that I’m lazy, and I didn’t want to believe it, however, it’s true, and I hate it.

I’ve never attempted, and I doubt that I ever will, but I do think about suicide more often than not. I have wanted to reach out before, but every time I even think about bringing it up when I’m with someone, or any time I’m asked about how I’m doing, I immediately clam up and get very anxious. I just don’t know if I should do what I always do and just see how it goes or maybe see my school health counselor (I just don’t want anything getting back to my parents). I just don’t know if this is enough to be justifiable in asking for help.

A: It is more than enough — and it is a sign of great courage to acknowledge how you feel and ask for help with that feeling.

Breaking up with your boyfriend would cause feelings of mourning and talking to the counselor at school is exactly the right thing to do. The way through this now is for you to focus on self care. Taking really good care of your mental, physical, and intellectual well being should be a priority. I think individual therapy with the counselor is a great starts, and if they have a group they can offer to you as well I would join. Learning how to manage your feelings in the presence of others can be very helpful as well.

Wishing you patience and peace,
Dr. Dan
Proof Positive Blog @ PsychCentral

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Rejection By This Parent Does Most Damage To Personality

Both parents affect your personality, but rejection by one parent could be more critical for long-term development.

Dr Jeremy Dean's latest ebooks are:

• The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
• Spark: 17 Steps That Will Boost Your Motivation For Anything

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How To Live a More Meaningful Life

Seven steps to a more meaningful life includes meditation, movement and maximisation.

Dr Jeremy Dean's latest ebooks are:

• The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
• Spark: 17 Steps That Will Boost Your Motivation For Anything

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Schizophrenia

The site is managed by a group of independent volunteers and contractors around the world – most of whom are either family members (with sons and daughters, brothers and sisters, or parents who have suffered from schizophrenia) or people who have schizophrenia. While most of our writers are students of psychiatry, psychology and neuroscience, for the most part we are not full-time working mental health professionals but we are very familiar with the disease both through direct personal experience and extensive reading on the topic.

We rely upon what we believe are good sources of scientifically accurate materials relating to schizophrenia and frequently consult with an ever growing group of schizophrenia researchers who act as unofficial advisors to the site.

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Dealing with the Looming Cloud of the Possibility of Early Death

Five years ago, I had breast cancer. To rid myself of it, I had chemotherapy, radiation and a double mastectomy.

Flash forward five years. One day, I noticed a strange, bright red splotch on my breast, the breast where the cancer had been. The doctor did a biopsy of it, and the results came back malignant. It was an angiosarcoma, and the suspected cause was the radiation treatment I’d had five years before. This was a very rare form of cancer that, again, results sometimes from the radiation itself. That which was meant to heal me, made me ill.

On June 10, 2016, I had surgery to remove the cancer.

Fine and dandy. They got clean margins. Then, something awful happened. I was told that I had to have a CT scan to see if the cancer had spread throughout my body. (Nobody told me this beforehand.)

Enter fear, despair and disappointment. Enter the possibility of cancer and, therefore, the possibility of early death.

How am I dealing with this looming cloud of grief that is hanging over my head?

Below are some of my most useful techniques.

Ignore

I know it’s there, but I push the fear out of my mind. This is kind of like swatting away a nasty fly. You wave your hand, and the pesky insect disappears for a second. Repeat the process ad infinitum.

Wallow

Cry, cry, cry, worry, worry, worry. You cry until you have bruises under your eyes. The worry makes you physically sick.

Tranquilize

Lorazepam and chocolate ice cream. When you can deal with the threat no longer, you pop an Ativan. To your surprise, eating chocolate ice cream with real chocolate pieces does the same thing as the pill does.

Laugh

My cousin, Mary, volunteers at a hospice. She tells me that she makes ice cream sundaes for the patients every Saturday night. You say you might be in that hospice soon. She tells you she will make you an ice cream sundae every Saturday. You both laugh. Chuckling helps, but also gives you a strange, eerie feeling.

Forget

Get so busy that you forget. The house needs cleaned. The laundry needs done. The dinner needs cooked. By engaging in the day-to-day necessities, you somehow fail to remember your situation.

Shop

Retail therapy helps everything. You go to JC Penney in search of brown, V-neck, short-sleeved tee shirts. You’ve previously been to every store in a ten-mile radius and haven’t been able to locate them. You find the shirts! Your great retail success wipes out all bad thoughts. Sometimes shopping can cure anything.

Pray

Ask God for help. This is my most used technique in dealing with my fear of cancer. Jesus saves. He created the universe. He can save me from metastasis.

Talk

Enlist the voices of friends. Dissecting all the ins and outs of the issue with my best buddies is hugely relieving.

Commiserate

Diane, my close friend, also has cancer. Talking to her, who is fighting the same battle I am, is an exquisite balm for the pain I’m feeling. She tells you that she feels that her ship is sinking. I say mine is, too. Sharing this little cliché is like taking Taxol or B17 (depending on your point of view.)

Hope

I hang onto any shred of positivity I can find. I found the cancer early on. I had it cut out in its early stages. The cancer was very small and only on the surface of the skin.

Mother

I tell myself, “If I have cancer, everything will be OK.” Sometimes, we have to be our own Mom. Coo “Everything will be fine.”

Deal

Face reality. Sing “Stop Your Sobbing.” Chrissie Hynde to the rescue.

Write

Writing is my true salvation. Analysis and evaluation, with a bit of humor thrown in, are keys. Hence this little blog post.

In a few days, I’ll know whether I have more cancer in my body or if I’m cancer-free. I’ll discover the answer to the current huge question of my life.

Until then, I’ll continue to use these little strategies to get through the day.

It could be worse. I could be drowning my sorrows in food or alcohol or illicit drugs. But over the years, I’ve developed self-control with what I put into my body.

Ironically, exercise is not on this list. And we all know exercise is an excellent stress killer.

In truth, I’m too weak from the surgery to exercise.

It’s as simple as this: I will keep calm, and employ the techniques above.

What else is a body to do?

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I Believe I May Have Dissociative Identity Disorder

I believe I may have dissociative identity disorder. I lose time, I have alters, I lose time. I went through 17 years of abuse. My psychiatrist won’t diagnose me because he’s never seen me switch. I’m currently not in therapy because my last therapist told me I was too much for her to handle. I’m also totally blind. I don’t know what to do. I live in a mental health care facility, and only like two of the staff here believe me. I just feel all alone with all this.

A. I’m sorry to hear about your difficulties. One of the main problems you seem to be facing is that your psychiatrist doesn’t believe that you have DID because he has never seen your alters. Have you considered videotaping them? An audio recording might work too. Most cell phones have the capacity to both audio record and video record. Having video or audio proof might convince your psychiatrist that what you’re saying is true.

You also mentioned that you are “totally blind.” Have you been blind your entire life? That might seem like an odd question, but I ask because there are at least two documented cases of individuals who have gone blind after extremely traumatic experiences. It is called psychogenic blindness associated with conversion disorder. At least one of those cases involved an individual named B.T., with DID, who had 10 personalities who, according to the researchers, was misdiagnosed with cortical-blindness for 15 years and, after years of therapy, regained her ability to see.

The case of B.T. happened in Germany and you can read more about it here and here. The second case of psychogenic blindness was reported in the Ethiopian Journal of Health Science in 2015. You might share this information to your psychiatrist, if applicable.

You mentioned that at least two individuals in the clinic, where you live, believe that you have DID. Is a possible to work with them?

Treating DID can be a challenge because most mental health professionals never encounter a case of DID in their entire clinical careers. It’s a rather uncommon disorder that some professionals might not recognize. In addition, some professionals deny that it’s a real disorder, despite it being listed in the Diagnostic and Statistical Manual of Mental Disorders. All those factors contribute to treatment difficulties for people who have DID.

To summarize, consider documenting your alters. It might help your psychiatrist understand what you’re going through. You might also ask that he or she read the aforementioned studies, if applicable. It might help them to understand what you are experiencing.

Finally, it’s also possible that you are wrong about having DID. You didn’t mention which disorder your psychiatrist thinks you have. You should be having these types of discussions with your treating professionals. If you have additional questions, please don’t hesitate to write again. Please take care.

Dr. Kristina Randle

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5 Qualities to Look for in a Life Partner

Romantic relationships are a challenge for everyone.

No matter how great couples look on Facebook, no matter how many loving, hugging, kissing photos you see of your friends, no intimate relationship is trouble free.

That’s because of two facts that are in complete conflict with each other:

Fact #1: All of us have inborn needs for love, care, and attention, which when not met trigger core emotions of anger and sadness in the brain. Over time, we can defend against these needs in a variety of ways. But that doesn’t mean the emotions aren’t happening  —  we’ve just blocked them from conscious experience.

Fact #2: People in relationships cannot realistically meet all of the needs of their partner.

Given these two facts, inevitably there will be times when we feel unloved, uncared for, unappreciated, hurt and angered. That is not bad. That is not good. This just is!

Research by The Gottman Institute showed that how we handle conflict is a major predictor of relationship longevity. We can become pros at handling conflict. But, we must pick a partner that will work with us to build a long and satisfying relationship.

Below are 5 qualities to look for in a partner. These qualities help ensure you will be able to move through the tough times and even grow closer as a result.

1. The Capacity for Empathy

Empathy is the ability and willingness to put yourself in the skin of another person and imagine how THEY feel. Without a capacity for empathy, treating you with compassion, kindness and consideration will likely not be a priority for your partner.

2. Humor

When relationships are strained, humor can diffuse a struggle and transform a moment from bad to better.

For example, Wayne knew just the right time to use humor with Jenna. He could tell when her mood shifted for the worse. Jenna all of a sudden became critical of Wayne, nitpicking at things she usually didn’t mind. Wayne could sense Jenna was irritated with him.

Instead of getting defensive or withdrawing, two strategies that rarely help, he would say to her with warmth in his eyes and a goofy voice, “Are you trying to pick a fight with me?”

His question stopped Jenna dead in her tracks and forced her to reflect. “Am I trying to pick a fight?” she asked herself. “Yes, I guess I am.”

His humor made it possible for her to become aware of and own her anger. Now that her anger was conscious, she could figure out what was bugging her and talk about it with Wayne directly. She would not have been able to do that were it not for his lighthearted humorous “invitation” to talk.

Humor is not always the right approach. But when it works, it works well.

3. The Willingness to Keep Talking.

Two people who love each other and who are motivated to stay together have the power to work out all conflicts. Working out conflicts, however, takes time, patience, and skillful communication. Partners have to find common ground or be all right with agreeing to disagree.

It takes a while to resolve conflicts because there can be many steps to cover until both people feel heard. Talking involves clarifying the problem, understanding the deeper meaning and importance of the problem, making sure each partner understands the other’s position, allowing for the emotions the topic evokes for each person, conveying empathy for each other, and brainstorming until a solution that feels right for both people is found.

Problems have to be talked out until both people feel better.

4. Understands the Basics of How Emotions Work.

During strife, emotions are running the show. Emotions are hard-wired in all of our brains the same way. No matter how smart or clever we are, no one can prevent emotions from happening, especially in times of conflict and threat. It is only after emotions ignite that we have some choice about how to respond. Some people react immediately, indulging their impulses. That is how fights escalate. Others pause to think before they act. Thinking before we speak or act is best because it gives us much more control over the outcome of our interactions.

Without an understanding of emotions, your partner won’t understand you as well and he might criticize you for your feelings or react badly.

Honoring emotions does not mean you take care of you partner’s emotions at the expense of your own, for that leads to resentment. Honoring your partner’s emotions also does not mean you allow yourself to be abused. It does mean that you care when your partner is upset and try to help.

5. Understands the Importance of Establishing Ground Rules.

In the beginning of a relationship, things usually go smoothly. But when the courtship period ends, differences and disagreements start to come up. Before conflicts emerge, it is a good idea to talk about establishing a set of ground rules for arguments.

Ground rules are the rules for how to fight constructively.

The goal here is to learn specific ways that you can help each other in the midst of a disagreement. For example, you can agree to talk in a calm voice versus shouting at each other.

In setting ground rules, the idea is to anticipate conflict and arguments and rehearse how to do damage control. Your partner learns how NOT to make matters worse for you; and you learn how NOT to make matters worse for him. Because each of you is the expert on yourself, you teach each other what you need when you feel bad, sad, angry, and the like.

Everyone has different triggers.

An eye roll can send one person over the edge while an eye roll has no affect on the other partner at all. So a ground rule might be DON’T ROLL EYES. Actions like: walking out on a person in the middle of a discussion, threatening divorce, making your partner jealous, diminishing each other with insults, or being physically aggressive are all examples of highly threatening moves that trigger primitive survival reactions in the brain. No good ever comes from that. I recommend that together you write down your ground rules.

Finding a partner with these 5 qualities may not be easy. And, you will have to be somewhat vulnerable, summoning courage to talk about these qualities. Hold on to the belief that you are worth it and you deserve to be in a mutually satisfying relationship. Also hold on to the fact that many people in the world, women and men alike, want loving partnerships. The 5 qualities above will guide you in finding your loving partner.

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HBOT and autism systematically reviewed again (and the same results?)

"To date, there is no evidence that hyperbaric oxygen therapy improves core symptoms and associated symptoms of ASD [autism spectrum disorder]."So said the results of the review by Xiong and colleagues [1] (open-access available here) completed under the auspices of the Cochrane Collaboration, leaders in the science and publication of systematic reviews (see here for another example).Looking at the collected peer-reviewed science on the topic of hyperbaric oxygen therapy (HBOT) for autism - where "the patient breathes near 100% oxygen intermittently while inside a hyperbaric chamber pressurized to greater than sea level pressure", authors looked to determine several factors. Whether "treatment with hyperbaric oxygen: 1. improves core symptoms of ASD, including social communication problems and stereotypical and repetitive behaviors; 2. improves noncore symptoms of ASD, such as challenging behaviors; 3. improves comorbid states, such as depression and anxiety; and 4. causes adverse effects."The results kinda mirrored what has already been previously described in the existing research review literature (see here), that based on one trial only [2] reaching their inclusion criteria, there is little evidence at the moment to say that HBOT is blanket indicated for autism.Obviously one has to be a little careful that 'absence of science' is not construed as 'absence of evidence'. Indeed, I'm a little annoyed that the authors start suggesting that HBOT "may not be appropriate" for further study with autism in mind in light of the lack of studies in this area based on "the absence of a persuasive theory of change from experimental and clinical studies, the unknown long-term safety of the treatment, and the financial and opportunity costs of not participating in other proven therapies." No, I'm not defending HBOT as an intervention for autism but I am defending the idea that research reviews based on one study should really be trying to clarify the science rather than block future research efforts. Indeed, I'm inclined to direct you to the paper by Rossignol and colleagues [3] potentially answering questions such as mode of action and how one might want to look at potential best-responders to this type of intervention (autisms people, autisms). That and what the Sampanthavivat study included in the Xiong review actually said about 'safety' during their trial: "interventions were safe and well tolerated with minimal side effect from middle ear barotraumas."To close, and in keeping with the date, a spooky song (and a rather spooky singer it has to be said...)----------[1] Xiong T. et al. Hyperbaric oxygen therapy for people with autism spectrum disorder (ASD). Cochrane Database Syst Rev. 2016 Oct 13;10:CD010922.[2] Sampanthavivat M. et al. Hyperbaric oxygen in the treatment of childhood autism: a randomised controlled trial. Diving Hyperb Med. 2012 Sep;42(3):128-33.[3] Rossignol DA et al. Hyperbaric oxygen treatment in autism spectrum disorders. Medical Gas Research. 2012; 2: 16.----------Xiong T, Chen H, Luo R, & Mu D (2016). Hyperbaric oxygen therapy for people with autism spectrum disorder (ASD). The Cochrane database of systematic reviews, 10 PMID: 27737490...

Xiong T, Chen H, Luo R, & Mu D. (2016) Hyperbaric oxygen therapy for people with autism spectrum disorder (ASD). The Cochrane database of systematic reviews. PMID: 27737490  

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reinforcing your wiser self

Nautilus has a piece by David Perezcassar on how technology takes advantage of our animal instinct for variable reward schedules (Unreliable rewards trap us into addictive cell phone use, but they can also get us out).

It’s a great illustrated read about the scientific history of the ideas behind ‘persuasive technology’, and ends with a plea that perhaps we can hijack our weakness for variable reward schedules for better ends:

What is we set up a variable reward system to reward ourselves for the time spent away fro our phones & physically connecting with others? Even time spend meditating or reading without technological distractions is a heroic endeavor worthy of a prize

Which isn’t a bad idea, but the pattern of the reward schedule is only one factor in what makes an activity habit forming. The timing of a reward is more important than the reliability – it’s easier to train in habits with immediate than delayed rewards. The timing is so crucial that in the animal learning literature even a delay of 2 seconds between a lever press and the delivery of a food pellet impairs learning in rats. In experiments we did with humans a delay of 150ms we enough to hinder our participants connecting their own actions with a training signal.

So the dilemma for persuasive technology, and anyone who wants to free themselves from its hold, is not just how phones/emails/social media structure our rewards, but also the fact that they allow gratification at almost any moment. There are always new notifications, new news, and so phones let us have zero delay for the reward of checking our phones. If you want to focus on other things, like being a successful parent, friend or human the delays on the rewards of these are far larger (not to mention more nebulous).

The way I like to think about it is the conflict between the impatient, narrow, smaller self – the self that likes sweets and gossip and all things immediate gratification – and the wider, wiser self – the self than invests in the future and carers about the bigger picture. That self can win out, does win out as we make our stumbling journey into adulthood, but my hunch is we’re going to need a different framework from the one of reinforcement learning to do it

Nautilus article: Unreliable rewards trap us into addictive cell phone use, but they can also get us out

Mindhacks.com: post about reinforcement schedules, and how they might be used to break technology compulsion (from 2006 – just sayin’)

George Ainslie’s book Breakdown of Will is what happens if you go so deep into the reinforcement learning paradigm you explode its reductionism and reinvent the notion of the self. Mind-alteringly good.

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Questioning the universality of a facial emotional expression.

Crivelli et al. question the universality of at least one facial expression that has been thought to be the same across all cultures. This challenges the conclusions of classic experiments by Paul Ekman, largely unquestioned for the past 50 years, that facial expression from anger to happiness to sadness to surprise seem to be universally understood around the world, a biologically innate response to emotion. They find the fear gasping face of most cultures is taken as a threat display in a Melanesian society:

Significance

Humans interpret others’ facial behavior, such as frowns and smiles, and guide their behavior accordingly, but whether such interpretations are pancultural or culturally specific is unknown. In a society with a great degree of cultural and visual isolation from the West—Trobrianders of Papua New Guinea—adolescents interpreted a gasping face (seen by Western samples as conveying fear and submission) as conveying anger and threat. This finding is important not only in supporting behavioral ecology and the ethological approach to facial behavior, as well as challenging psychology’s approach of allegedly pancultural “basic emotions,” but also in applications such as emotional intelligence tests and border security.

Abstract

Theory and research show that humans attribute both emotions and intentions to others on the basis of facial behavior: A gasping face can be seen as showing “fear” and intent to submit. The assumption that such interpretations are pancultural derives largely from Western societies. Here, we report two studies conducted in an indigenous, small-scale Melanesian society with considerable cultural and visual isolation from the West: the Trobrianders of Papua New Guinea. Our multidisciplinary research team spoke the vernacular and had extensive prior fieldwork experience. In study 1, Trobriand adolescents were asked to attribute emotions, social motives, or both to a set of facial displays. Trobrianders showed a mixed and variable attribution pattern, although with much lower agreement than studies of Western samples. Remarkably, the gasping face (traditionally considered a display of fear and submission in the West) was consistently matched to two unpredicted categories: anger and threat. In study 2, adolescents were asked to select the face that was threatening; Trobrianders chose the “fear” gasping face whereas Spaniards chose an “angry” scowling face. Our findings, consistent with functional approaches to animal communication and observations made on threat displays in small-scale societies, challenge the Western assumption that “fear” gasping faces uniformly express fear or signal submission across cultures.

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Haunting Delusions of Identity

Bugs Bunny in Hyde and Hare (1955)Delusional misidentification syndromes have fascinated filmmakers and psychiatrists alike. Afflicted individuals suffer under the false belief that persons or things around them have changed their identities or appearance. Classification schemes have varied, but a general outline includes:Capgras delusion Fregoli delusion Intermetamorphosis Subjective doublesfrom Table 1 (Ellis et al., 1994). Classification and description of the four principal delusional misidentification syndromes (DMS).Bugs Bunny isn't delusional in the image above, because the mild mannered Dr. Jekyll has actually morphed into the monstrous and hideous Mr. Hyde. Or has he? Ever have one of those days?Cartoon interpretations of Strange Case of Dr. Jekyll and Mr. Hyde portray the mad scientist's transformation as literal, and why not? It's visually arresting. We needn't dwell on the duality of good vs. evil within, or the harmful effects of repressive Victorian [or 1950s American] mores (although Kevin McCorry makes a convincing case that Hyde and Hare is An Overlooked Masterpiece).The real syndrome of intermetamorphosis was first described by Courbon and Tusques in 1932 (English translation, 1994):We present here a woman who, not content with seeing doubles, sometimes has the delusion that people around her are transformed physically and psychologically into other people. Sylvanie G., 49 years of age (nothing to note from her family history) was admitted to Vaucluse on 9 February 1924 for melancholic depression and paranoia with ideas of persecution. She improved and was discharged on March 1924 but was readmitted 8 years later on 9 March 1932, never having lost her delusions, says the record.. . .Objects and animals which she owns appeared to her to be altered or simply displaced: ’They have changed my hens, they’ve put two old ones in the place of two young ones, they had large combs instead of small ones.’ People were transforming her clothes, she goes out in a brand new coat, and everyone around her looking at it is saying that she has a dirty and ripped coat (that is what she perceives). The people that she met were also changing: ’They stretch their ears... I have seen women change into men, young women into old men...’Here's an incident involving transformation of Sylvanie G.'s husband, who reverted to his actual self just in time to repair the electrical supply:Her husband changed in appearance, in behaviour, facially and took on the characteristic expression of some neighbour or other; it was this neighbour who had become embodied in him. “In a second my husband is taller, smaller or younger. It’s the individual into whom he is transformed who lives, who is in his skin, who moves. It’s as if you put yourself into his skin, it was you and not him. It was not merely a change, but a true transformation: 'I have changed with age, but have not transformed, I am still the same person.' One day, he changed into young M. Panier. He took on his mannerisms and face, spoke like him; but there was an electricity breakdown and M. Panier, who is not an electrician, tried in vain to repair it.” The next documented case of intermetamorphosis wasn't published until 1978 (Malliaras et al.). Note the co-occurrence of several delusions, a common theme in these case reports.1 Ms. A, an introverted, shy, and stubborn woman of 19 with high moral standards, is the eldest of two children born to an introverted farmer and a cyclothymic housewife. Her childhood was uneventful and free from neurotic symptoms.Her illness began when she was 18; she had difficulty in concentration, thought blocks, loosening of associations, and deterioration in scholastic achievement, followed by overt anxiety with psychomotor restlessness, insomnia, feelings of depersonalization and derealization, false memories of familiarity, auditory hallucinations, religious ideas of grandeur, and erotic delusions. Her behavior became strange and unpredictable. Later, delusional misidentifications of the intermetamorphosis type appeared and dominated the clinical picture. They consisted of her conviction that various persons (a taxi driver, a salesman, a pedestrian, a priest) were in fact Mr. B, her theology instructor, who she believed was in love with her. She insisted that these persons were physically and psychologically identical with Mr. B, and her delusional misidentifications continued even after Mr. B left the town to work elsewhere.The patient was treated with “high doses of [unnamed] major tranquilizers” and started to improve after 6 weeks. Then after 3 months of inpatient treatment, “she was symptom-free and had developed insight into her past psychopathology.” Routine laboratory investigations were considered normal, but her neuropsych testing and EEG were not normal. Her verbal IQ was 120 but her performance IQ was only 82. This 38 point discrepancy strongly suggested that her visual perception, reasoning, memory, and other visual abilities went awry. These deficits are presumably related to her propensity for visual misidentification. Her EEG showed diffuse abnormalities and frequent paroxysmal slow and sharp waves, especially in the temporal lobes. Stimulation with light produced high amplitude spikes, “associated with jerky movements of the upper and lower extremities (photomyoclonic response).” So even if she wasn't having frank seizures, her EEG activity was similar to what is observed in epilepsy. The authors discussed an organic contribution to her delusions, which was an era-appropriate but now quaint way of saying that something “neurological” was wrong with her brain (as opposed to something purely “psychiatric”). Although delusional misidentification syndromes can occur after brain injury and substance abuse (Silva et al., 1991), they are most often observed in the context of schizophrenia.Silva and colleagues (1991) reported on 15 cases of intermetamorphosis, which were often accompanied by violent behavior — including murder (n=2), attempted murder (n=1), and other physically harmful behaviors (n=9). In one detailed case report, the authors described a 30 year old male who was recently jailed for violent behavior. He had been experiencing psychotic symptoms for several years. He held the delusional belief that......physical duplicates of his family who had different minds wanted to kill him and t...

Courbon, P., & Tusques, J. (1994) Illusions d'intermetamorphose et de charme. History of Psychiatry, 5(17), 139-146. DOI: 10.1177/0957154X9400501711  

Ellis, H., Luauté, J., & Retterstøl, N. (1994) Delusional Misidentification Syndromes. Psychopathology, 27(3-5), 117-120. DOI: 10.1159/000284856  

Malliaras DE, Kossovitsa YT, Christodoulou GN. (1978) Organic contributors to the intermetamorphosis syndrome. American Journal of Psychiatry, 135(8), 985-987. DOI: 10.1176/ajp.135.8.985  

Silva, A., Leong, G., & Shaner, A. (1991) The Syndrome of Intermetamorphosis. Psychopathology, 24(3), 158-165. DOI: 10.1159/000284709  

Silva, A., & Leong, G. (1994) Delusions of Psychological Change of the Self. Psychopathology, 27(6), 285-290. DOI: 10.1159/000284885  

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Haunting Delusions of Identity

Book Review: What Went Right

Sir Ken Robinson, the author of The Element: How Finding Your Passion Changes Everything, describes the difference between being seen as a loner and being seen as a philosopher, pointing out that perspective makes all the difference. And yet, perspective isn’t solely relegated to how others perceive us; it’s mired heavily in how we see ourselves and the behavior that results. Similarly, Eileen Bailey and Michael G. Wetter, authors of What Went Right: Reframe Your Thinking for a Happier Now, tell us that what we often focus on is not what events went well, but rather, what isn’t working or hasn’t worked in the past.

We may feel that because we didn’t get the job we interviewed for, we will never get a job, or that because our friend hasn’t yet arrived for dinner, none of our friends like us. We can focus on one negative event and allow it to color our perception of everything in our lives. We can let our emotions regulate our thinking to the point where anytime we feel nervous, we are certain we will be fired, abandoned, or rejected. We can also jump to conclusions the minute something doesn’t go well and instantly spiral into a catastrophic — if unlikely — version of our lives. All of these ways of thinking and acting are examples of the many problematic thought patterns that contribute to an unhealthy self-image.

Bailey and Wetter tell us that self-image, which weighs heavily on our self-esteem, is what we reflect back to ourselves about ourselves, and often determines our life path. If we find ourselves apologizing often, seeing the glass as half-empty, having difficulty forgiving and forgetting, criticizing ourselves frequently, or worrying constantly, we could be struggling with low self-esteem. We could also be trying to compensate for negative early experiences by constantly seeking the approval and affection of others.

Correcting self-esteem, the authors contend, begins with restructuring our thoughts, and the internal perceptions we hold. They write, “Your experiences in life influence your feelings and opinions, which in turn influence your thoughts. Sometimes we develop subjective bias when we automatically respond to new situations based on only our feelings and opinions and resist or ignore new information that might change our thinking.” For example, we may not try something new because we have already cataloged everything that could possibly go wrong. Catastrophizing like this means we are overestimating what will happen and underestimating our ability to cope.

But we can also have thought patterns that affect our happiness. Basing self-esteem solely on achievements, which is a form of all-or-nothing thinking, constantly pits our accomplishments against an unreachable standard. When we fall short, we feel like a failure. Thinking that we should or must do things is another way of sidelining self-esteem. Like with perfectionism, we live by unrealistic standards that dictate how we feel about ourselves.

For each of the problematic thought patterns Bailey and Wetter cover, they also offer several useful exercises, challenges, and tips. To break the cycle of mental filtering, for example, they suggest paying attention to everything that goes on around us and keeping track of not just the negatives, but the positives as well. In moving past personalization and blame, the authors advocate looking at situations as a way to grow and learn rather than to blame or take responsibility.

Bailey and Wetter provide the overarching theme of incorporating logic, balanced thinking, and self-monitoring to become more aware and more in control of our thoughts. From there, we can redefine ourselves by becoming more clear on our values, practicing mindfulness, exercising and eating right, taking time for ourselves, finding a passion, creating a support group, and setting goals. Yet here, Bailey and Wetter are careful not to overpromise. They write, “Changing your thinking is hard. But the simple fact is that if you want to be good at something, you must practice.”

When we ask ourselves questions such as, How did I handle what happened today? Was my thinking process healthy or unhealthy? Would I have changed how I responded? we can become more mindful of ourselves, the way we live our lives, and the resulting effect on our self-esteem. But perhaps the most important question we should be asking, the authors intimate, is What went right?

While not peppered with research, What Went Right offers the solid evidence based approach of cognitive behavioral therapy and moves past the theoretical to the practical, providing numerous strategies to demonstrate that when it come to our own perspective, we are in the driver’s seat.

What Went Right: Reframe Your Thinking for a Happier Now
Hazelden Publishing, August 2016
Paperback, 200 Pages
$15.95

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The science behind real life zombies

In the spirit of Halloween we bring you the science fact and fiction behind the undead. Zombies, those brain loving little guys, (and girls) are everywhere. Sure, we are all familiar with the classic zombie, but did you know that we aren't the only zombie lovers out there? It turns out that nature has its own special types of zombies, but this isn't a science fiction movie, this is science fact! Sometimes fact can be scarier than fiction, so let's dive in. ...

Lafferty KD. (2006) Can the common brain parasite, Toxoplasma gondii, influence human culture?. Proceedings. Biological sciences / The Royal Society, 273(1602), 2749-55. PMID: 17015323  

Vyas A, Kim SK, Giacomini N, Boothroyd JC, & Sapolsky RM. (2007) Behavioral changes induced by Toxoplasma infection of rodents are highly specific to aversion of cat odors. Proceedings of the National Academy of Sciences of the United States of America, 104(15), 6442-7. PMID: 17404235  

Passamonti L, Crockett MJ, Apergis-Schoute AM, Clark L, Rowe JB, Calder AJ, & Robbins TW. (2012) Effects of acute tryptophan depletion on prefrontal-amygdala connectivity while viewing facial signals of aggression. Biological psychiatry, 71(1), 36-43. PMID: 21920502  

Thomas, F., Schmidt-Rhaesa, A., Martin, G., Manu, C., Durand, P., & Renaud, F. (2002) Do hairworms (Nematomorpha) manipulate the water seeking behaviour of their terrestrial hosts?. Journal of Evolutionary Biology, 15(3), 356-361. DOI: 10.1046/j.1420-9101.2002.00410.x  

W. Wesołowska T. Wesołowski. (2014) Do Leucochloridium sporocysts manipulate the behaviour of their snail hosts?. Journal of Zoology , 292(3), 151-155. info:/10.1111/jzo.12094

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Practical Tips for Overcoming Performance Anxiety

Over the summer, my father happened to meet Livingston Taylor at a conference, and he was so impressed by his presence that he urged me to look him up. What I discovered is that Livingston Taylor — brother of James Taylor — is a singer-songwriter and a professor — he teaches a class on Stage Performance at Boston’s Berklee College of Music.

I watched some of his videos on stage performance, and I also read his book, Stage Performance. Just last week, Elizabeth and I did our second live show for the Happier podcast, in Seattle. It was great, and thinking about Taylor’s tips was a big help.

I love practical advice.

11 Tips for Improving Your Stage Performance

1.  Focus on the audience. See them, hear them, look out at them. As part of this…
2. Acknowledge where you are. What venue, what city?
3. Remember that your performance is just one aspect of the audience’s experience, which is also colored by the people they’re with, what else they’ll do with their day, etc.
4. Manage stage fright by thinking about others’ experience, instead of your own discomfort.
5. Stay flexible. Be responsive to the audience and whatever happens. (This is very, very tough for me.)
6. Stillness is essential to establishing control; be willing to be still.
7. If you’re tense, your audience will be tense. If you’re still and at ease, your audience will feel that way, too.
8. Because it’s important to be at ease, use material that you’re comfortable with, so that you can be present in the performance, instead of struggling with your performance. (This one surprised me — so often we’re told to challenge ourselves at every turn, but Taylor points out that meeting a challenge makes it hard to be aware of the audience.)
9. Watch out for white noise — air conditioners, ventilation systems, anythings that affects sound.
10. Direct your attention to the people at the most distant parts of the room, then gradually work your way forward — you don’t want to lose people in the back because you’re preoccupied with the ones closest to you.
11. Accept applause. Don’t use “thank you” as a signal that your performance is over. Rather, at the end, be still, take a slight bow to signal the end, then if they applaud, thank them. Along the same lines, at the beginning, be still, give a slight bow, accept applause.

In my experience, one of the hardest thing to master? Accepting applause. It’s a great problem to have, but it’s a challenge to do it gracefully.

At some point, just about all of us have to get up in front of a group and perform — whether it’s a toast at a wedding, an announcement at a parents’ meeting, a presentation before colleagues, a pitch for clients, or a speech at a conference. Fear of public speaking or performance is a big happiness stumbling block.

What other tips do you use to help yourself feel more comfortable performing, and to do a better job?

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The science behind real life zombies

In the spirit of Halloween we bring you the science fact and fiction behind the undead. Zombies, those brain loving little guys, (and girls) are everywhere. Sure, we are all familiar with the classic  zombie, but did you know that we aren’t the only zombie lovers out there? It turns out that nature has its own […]

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The Universal Remedy That Brings Emotional Balance And Contentment

It helps to provide emotional balance by regulating heart rhythms. It also encourages ecstasy and wonder, as well as joy and calm.

Dr Jeremy Dean's latest ebooks are:

• The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
• Spark: 17 Steps That Will Boost Your Motivation For Anything

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I Can’t Hold on to Love

From a teen in Canada: So i’ve been dating this guy for about two and half months now and we’re so in sync with each other it’s scary. But he vanishes on me a lot. Now, i’m used to being the person who runs away from situations but now that somebody else has done it first, I feel hopeless and scorned. I stalk him on facebook and see that he’s online, but he won’t reply to my texts. I hate feeling this way. It happens all time: whenever i met someone I fall hard and then I feel anxious and pull back, but I really like this guy.

In the back of my mind i know that it can’t work out, he does drugs a lot, and he’s about 5 years older than me, but I want to see past that.

What should I do? Any advice?

A: You don’t need my advice. You need to listen to the “back of your mind.” Don’t waste your love or your time on this guy. He’s just not that into you.

I do suggest that you see a therapist to work on your own pattern of flight from love and your attraction to someone who flees from you. Anxiety is not a good basis for making decisions about who to love.

I wish you well.
Dr. Marie

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Could Skipping Breakfast Relieve Depression?

Conventional wisdom is that breakfast is the most important meal of the day. Is that really true, and if not, why is it so often repeated by nutritionists? Is it possible that conventional wisdom about breakfast is counterproductive for depression?

Let’s explore it. 

Conventional wisdom about breakfast states that eat a healthy breakfast to lose weight and avoid cravings later in the day that lead most people to end up going for the vending machine or some other unhealthy snack that’s in the work lounge or refrigerator. As a result, nutritionists advocate for eating a “healthy” breakfast and therefore feel satisfied, making it less likely you will reach for the nearest sugar-packed processed food. 

It is true that most people don’t plan properly and if they skip breakfast that late morning or lunchtime sugar bomb is not a healthy way to go. 

However, what if the assumption about the midday sugar bomb is wrong, and people actually planned properly to have a healthy nourishing meal at lunch? Is breakfast still important, and by skipping it could you actually help your depression symptoms? 

What if I told you that skipping breakfast, as long as you eat a healthy midday meal, can raise chemicals in your brain that combat depression? Well, it’s true and supported by science. 

The approach I’m talking about is intermittent fasting. Intermittent fasting is defined as having a window daily where you do not eat, that includes the sleep hours. Typically this fast involves 12-18 hours. On the flip side, your eating window is about 6 to 12 hours a day. So for example, you eat your last food at 7pm at night, and your next food item at 11am the next day, that’s a 16 hour fast. 

So, what happens to your body and brain during that 16 hour fast, that might help treat depression? 

Two Important physiologic changes.

First, it’s BDNF, or Brain-derived neurotrophic factor. In a study out of Korea, College of Medicine Department of Psychiatry, BDNF is depressed in patients with major depression. Interestingly, treatment with conventional anti-depressant medications can raise BDNF levels. BDNF is vital for the formation and plasticity of neuronal networks, and of course these networks are involved in depression. A study from the Neurobiology of Disease 2007, showed that BDNF can go up between 50 and 400 percent with alternate day fasting. 

The second, is Ghrelin. Ghrelin is the so-called hunger hormone, and this hormone rises when you are hungry, or fasting. High levels of Ghrelin have been associated with elevated mood. In a study published in the Journal Molecular Psychiatry, Ghrelin has found to be a natural antidepressant that promotes neurogenesis, and also that Ghrelin rises during times of fasting. In another a study from the Journal Nutritional Health Aging, calorie restriction resulted in improved mood and depression among men. 

So, I know you are thinking, ok, it can help, but I’m going to starve to death and pass out. The fact is, humans for centuries have fasted. It’s part of many cultures and also part of alternative treatment plans for cancer patients and even many professional athletes. For many people, they do this for weight control, and to increase lean muscle mass to fat ratios. It has been shown also to improve cognitive function and energy levels.

Also, and most importantly, it’s very simple.

An approach I recommend to people, as long as it’s ok by their doctor is the following. For some people, intermittent fasting may result in a feeling of fatigue, especially early on, but if you can get used to it, it may be a magical elixir for your depression and anxiety.

First, make sure you have plenty of water and you should drink water generously during the fasting period. Second, your last meal of the evening should be high protein and also a fair amount of healthy fats. No carbohydrates, no sugary foods. It’s easiet for most people to start with a 14-hour window and gradually increase it to 15-18 hours, once they get used to it. Black coffee or tea is ok. Water is of course required, and should be drunk regularly throughout the fast.

Most people have a paradoxical experience. After the first couple of days, they stop feeling so hungry and get used to the empty feeling in their stomach, but realize they don’t need to eat to keep working or being active. In fact they have more energy! How, because their body uses fat as a fuel, and also, your body is no longer using energy to burn food in your stomach and can focus on its other energy demands. Lastly, there is no sugar crash mid morning from the morning carbohydrate load that most people consume at breakfast.

Now, here is an equally important factor to make intermittent fasting work for your depression. It is important you have a healthy lunch ready to consumer when the fast is over. It doesn’t have to be anything fancy. It could be a bowl of Greek yogurt, with blueberries, or a lean meat protein of your choice with pita bread. Even a peanut butter sandwich with some additional nuts is fine. The main thing is to have it nutritiously packed with nutrients that can help fight depression and also prevent sugar spikes and valleys.

Now, back to depression and the impact of fasting on it. There are the physiologic changes that I’ve discussed that can have a positive impact on depression, there is also a psychological one. For so many people food is at the center of their life. What will I eat? What can’t I eat? I’m fat? I need to lose weight? I’m in a rush to work, what can I get to eat on the way to work? All of these questions create a focus on food each day that I think is unhealthy.

We beat ourselves up because of all sorts of issues, and depression compounds this stressful focus on food.

By incorporating intermittent fasting into your lifestyle, all of sudden many people find their focus on food is reduced, the pressure to eat something goes away and the ability to focus on other aspects of your day goes up! Your energy improves, and thus your outlook. It’s empowering! Food is not the enemy but for so many people, their depression uses food to cope, and by intermittent fasting, you allow your body’s natural physiologic changes to help combat the depression, and let your mind feel less stressed about food.

I suggest for my patients to try intermittent fasting 2 days a week to start. After the first couple of weeks, and once they get over the initial “hunger” feeling mid morning, and realize they feel better on days they fast vs days they eat breakfast, they often are eager to make it a 3 day a week lifestyle change. They feel better, often lose weight, and their depression and stress improves.

Thanks for reading and please share this link with others you think may find it of help.

References:

N. M. Hussin, S. Shahar, N. I. Teng, W. Z. Ngah, and S. K. Das, “Efficacy of fasting and calorie restriction (FCR) on mood and depression among ageing men,” The Journal of Nutrition, Health & Aging, vol. 17, no. 8, pp. 674–680, 2013.

Kiecolt-Glaser JK (2010). Stress, food, and inflammation: Psychoneuroimmunology and nutrition at the cutting edge. Psychosomatic Medicine, 72, 365-369. PMC2868080

Zhang, Y., Liu, C., Zhao, Y., Zhang, X., Li, B., & Cui, R. (2015). The Effects of Calorie Restriction in Depression and Potential Mechanisms. Current Neuropharmacology, 13(4), 536–542. http://ift.tt/2dT4lox

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How to dismantle the web of lies

In the previous post, I’ve concluded, with Ben Walters, that we need to “make art that wins hearts and arguments that win minds“. The aim is to contrast the rise of populism, or, following the current slang, fight against post-fact…Read more ›...

Fernbach, P., Rogers, T., Fox, C., & Sloman, S. (2013) Political Extremism Is Supported by an Illusion of Understanding. Psychological Science, 24(6), 939-946. DOI: 10.1177/0956797612464058  

Tuller, HM., Bryan, CJ., Heyman, GD., & Christenfeld, NJS Volume 59, July 2015, Pages 18–23. (2015) Seeing the other side: Perspective taking and the moderation of extremity. Journal of Experimental Social Psychology, 18-23. info:/10.1016/j.jesp.2015.02.003

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This Simple Diet Linked To Higher IQ

The reason people with a higher IQ also tend to be healthier could be down to their diet.

Dr Jeremy Dean's latest ebooks are:

• The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
• Spark: 17 Steps That Will Boost Your Motivation For Anything

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What to Expect When You Love a Woman with ADHD

“We are stronger and smarter than our reactive selves.” I wrote this in an article shared on elephant journal, and I was referring to our intellectual self — versus our reactive self. I received many questions and comments about this statement, so I took some time to reflect and dig further about what this means to me. And as a woman with ADHD (inattentive subtype), it is a daily struggle to control my impulses from reacting quickly.

I trust my “intellectual self;” she has solid judgment, but my reactive self can be stronger. Almost as though my mind and my body are in constant conflict.

As humans, all of us have the capacity to feel genuine, deep thoughts and emotions. As we mature, our brain, and intellectual self, helps to guide us. But, sometimes our emotions can feel so strong that we don’t take the time to stop and process what our brain is telling us, or maybe we don’t want to accept it?

ADHD in children is a popular topic because many children possess characteristics of ADHD, especially their lack of impulse control. A visual example is to picture a TV sitcom where the character needs to make an important decision. The person’s inner angel sits on one shoulder whispering wise advice, while his/her inner devil tugs on the other shoulder offering more fun, yet risky advice. And this is when our reactive self takes over our actions.

My emotions have become stronger as an adult, and my ADHD has not disappeared. I am proud to feel so passionately about the people in my life and my career, and that I have developed the courage to speak my mind more easily. Although this is healthy, I have also found that it is much harder for me to accept a frustrating situation. Intellectually I am aware and I know remaining calm and in control is always best; yet I still react too quickly when I feel a situation is out of my control. This mostly occurs in regard to the relationships in my life versus my professional life; probably because I’m selective about who I allow to enter my world, and my connection with them becomes extremely passionate.

I am certain that I am not the only one who has severed friendships and sabotaged romantic relationships; more than likely caused by my explosive temper and harsh words. I believe there is a great lack of understanding about ADHD in adults, and the impact it has on our ability to react in a healthy manner during stressful situations. And when my reactive self takes over because of disappointment or feeling insecure, there is no stopping her.

I am hopeful that through my disclosure and offering some suggestions, I can provide more understanding when connected to a woman with ADHD. And I refer mostly to those in love with her…

Capturing the love of a woman with ADHD can be a surmountable experience. However, along with this loving journey, there will most likely be some frustrating behaviors. Her partner may feel enamored with her affection and attentiveness, but there will be times when she seems distracted. This does not mean she isn’t listening, or that her partner is unimportant. At times, her senses need to be engaged in multiplicity and she is probably hearing every word said; even if she is cleaning the kitchen or moving furniture around!

An ADHD woman may often appear disorganized. Perhaps there are several unfinished projects in the making. Try to stay relaxed and go along with her flow. This is not hurting anyone and she will complete these projects in her own unique timeframe. Her office or closet may look like a tornado hit, but she knows where to find what she needs. Allowing her to claim her own physical space can be helpful.

She will often be late. This does not mean she is being disrespectful or lacking the seriousness of where she needs to be. Her concept of time is different. Maintaining a high level of patience is necessary to prepare for this. Keep a healthy sense of humor to try and help her be more prepared.

Lastly, and most importantly, her mood or emotions seem to move from one side of the spectrum to the other almost instantly. If she becomes upset or angry, she may be quick to say hurtful and disheartening things. Her partner needs to be understanding and forgiving, and know the difference is that someone without ADHD also thinks derogatory thoughts, but their ability to refrain from saying it aloud is much stronger. I know firsthand that she will feel apologetic and angry with herself for losing control.

Of course everyone has his/her own unique qualities, and not all women will possess the same ADHD characteristics that I have mentioned. Generally, we are intellectual, ambitious, and persistent. Loving us means that our partner will constantly be entertained, have a lot of fun, and feel truly loved.

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Empathy: The Oxygen of Civilization

‘Some people scarcely move when touched.  While some are moved with scarce a touch’- Source Unknown

 “What, Me Care? Young are Less Empathetic.”.¹ Empathy, long considered innate, has been unexpectedly challenged by a U.S. study led by Dr. Sara H. Konrath and published online in Personality and Social Psychology Review. In this self-reported study of 14,000 students, the researchers found empathy levels have declined over the past 30 years.

On the other side of the same coin, another self-reported study carried out by psychologists, Jean M. Twenge with W. Keith Campbell, reported narcissism, a psychological condition characterized by self-preoccupation and a lack of empathy, has reached new heights. Their book, “The Narcissism Epidemic” (2009), explores the rise of narcissism in American culture.² In a TV interview on the Meredith Vieria Show, Twenge describes the U.S. condition as “suffering from an epidemic of narcissism.”³

In addition, drawing on a database of more than 75,000 assessments from 2011-2013, a global sample was created by EQ, an organization dedicated to increasing emotional intelligence around the world. The report, “The State of the Heart,” also noted emotional intelligence that encompasses empathy and compassion in young people is declining in comparison with people over 40 years of age. ⁴

What makes these studies particularly relevant in today’s world is their association with known character traits expressed, ranging from schoolyard bullying to heinous violence. The problem is widespread among children and youth and, too often, comes with serious consequences.

In Canada, for example, StatsCan reports that at least one in three adolescent students have reported being bullied; 47% of Canadian parents report having a child victim of bullying; and any participation in bullying increases risk of suicidal ideas in youth.⁵

Amanda Todd, who committed suicide by hanging herself in October, 2012, left flash cards to tell of her experience.⁶ It went viral after her death raising worldwide attention.

These findings are very disturbing as they have far-reaching negative consequences. With media screaming news daily of horrific violence exploding in hot spots around the world on any given day, one word comes to mind   – EMPATHY. This word that underlies the basis of civilization needs to be rescued from extinction.

So what do we know about empathy? What is undermining its growth and what can be done to reverse this trend? The literature over the past several decades is plentiful, especially with the contributions of new research in brain science.

Cognitive and Affective Components

In a TED Talk on YouTube, for example, Simon Baron-Cohen, a professor of developmental psychopathology at the University of Cambridge, tells us empathy has two distinct components – cognitive and affective.⁷ Cognitive empathy refers to the ability to imagine someone else’s thoughts and feelings, while affective empathy is the ability to respond to them appropriately.

In his book, “The Science of Evil” (2012), Baron-Cohen describes six different levels of empathy in the two abilities, as well as within the individual in each area.⁸ They range from no empathy to those with unusually high empathy. The greatest concern for society comes from those at the extreme low end in what he calls ‘empathy erosion,’ a state in which the individual views people as objects.

With extreme deficits of empathy, behaviors from sadistic cruelty to indiscriminate, depraved and barbaric killings are perpetrated by individuals and groups who lack scruples or restraints, without conscience or remorse.

And Daniel Siegel, M.D., clinical professor of psychiatry at the University of California at Los Angeles, and author of “Mindsight” (2010), notes that although empathy has generally been considered innate, “early experiences can change the long-term regulation of the genetic machinery…through a process called epigenesis.”⁹

Chemicals control how genes are expressed in specific areas of the brain, which can alter how the nervous system shapes who we are. In other words, genes can be turned ‘off’ or ‘on’ by the social context within which they are experienced. This suggests that empathy can, in fact, be innate, but its expression shaped by environmental circumstances.

Mirror Neurons

When we see someone smile, for example, we feel the same experience and smile back. A sad movie can bring us to tears. What causes this to happen are the “mirror neurons” activated in our brains. “Mirror neurons” (smart cells), discovered in 2001 by Giacomo Rizzolatti and his team of researchers in Italy, allow us to understand the actions, intentions and feelings of others through a “chameleon effect,” and this ability begins very early in life.¹⁰ Through facial expressions, gestures and words, the mirror neurons will fire in response to just watching other people’s actions. In fact, this is the foundation for all learning throughout life.

What can society do to re-direct this negative trend? It was long believed the brain was unable to change mental abilities lost from damage or disease. However, in  “The Brain That Changes Itself, ” a Canadian psychiatrist and psychoanalyst, Dr. Norman Doidge, introduced us to the discovery that, “‘the brain can change its own structure and function in response to mental experience—the phenomenon of neuroplasticity.”¹¹

Siegel suggests it begins with knowing yourself first. Even people who have suffered a difficult or traumatic childhood can begin to develop reflexive skills, which will lead to self-awareness and empathy.¹²

 Prevention, however, is far more favorable (and less expensive) than having to re-train the brain. Appropriate modelling for children, therefore, is fundamental to all areas of behavior because imitation of complex skills is what we call culture and is passed on in this way from one generation to the next.

In “Ages and Stages: Empathy,” (Scholastic.com), the authors provide practical examples of how to encourage the development of empathy from newborns to kindergarten.¹³ For example, by soothing an infant the child learns to soothe himself. The toddler will mimic the comforting behaviors of the adult who comforts her.

With repetition, empathy continues to grow so one can observe a three-year-old gently rocking her baby doll to sleep. By four years, children are capable of seeing a situation from another’s perspective, while the more verbal five- and six–year-olds have developed the capacity to read actions, gestures and facial expressions.

Brain development is first nurtured by the parent/child bond from birth in a safe, secure and stable environment with attuned, empathic parents. The brain circuitry will be laid down through repetition during the early years of childhood. Empathy flows from this attachment.

“The steady drip of daily life establishes pathways for lifelong learning, behaviour and health that are inextricably linked to the development of the whole child.”¹⁴

            Empathy is to survival of civilized life as oxygen is to survival of human life. Empathy is the oxygen of civilization.

 

 

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I Am Wondering if I May Have Been Sexually Abused as a Child

So for a long time now I have suspected that I may have been sexually abused when I was a child. I always put the concerns to rest, but I am realizing now that I cannot ignore it anymore. As I am getting older I see that my behavior and feelings about intimacy and sex do not make sense to me. I feel very confused. I always feel threatened by men and constantly feel the need to have a guard up. I was always afraid of men when I was little, but at the same time there was this curiosity and I was known to be very flirtatious. It is hard to talk about but I have 2 polar feelings about sex and I always feel like an object rather than a person. The reason I suspect I may have been sexually abused as a child is because my memory keeps bringing me back to this journal that I had. I believe it was my first journal. I remember vividly what it looked like. I remember being extremely sad at the time when I would write in my journal. Throughout my life until I left to college I used journals as a way to express my feelings. I grew up in a home where my father was verbally/emotionally/ and somewhat physically abusive and I was not allowed to have a voice so I would put all my feelings and thoughts in my journals. The reason I bring up this journal is because my memory keeps going back to this page in the journal. It honestly disturbs me. I was a young child it could have been a joke but the drawing I drew in the journal was of a naked man. I was around 6 or 7 years old when I drew this. I drew the penis correctly. however I keep wondering how did I know what a penis looked like at that age? In addition the the drawing, I drew a line coming from tip of penis down to bottom of page and then the line became intense scribbles going in a circle looking like a puddle. I do not understand why my mind keeps taking me there. I want to find that journal but I cannot remember where it is. It just disappeared.

A: While I appreciate that these memories and feelings are difficult, I believe you are doing the right thing by asking this question about your past. The discomfort you feel, the memory of the journal, and the history of fear and intimacy problems with men would make sense. I admire your bravery.

I would suggest that you work in individual therapy with a seasoned therapist familiar with early child abuse. Someone with experience will be able to help you sort through these symptoms and memories, and help you find some answers and therapeutic interventions. Reaching out her was a good start — now I would follow it up with individual therapy.

Wishing you patience and peace,
Dr. Dan
Proof Positive Blog @ PsychCentral

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You’re Depressed, But Are You Depressed Depressed?

Depression is a slippery word. Like many mental health terms, the way people use it in everyday speech doesn’t always line up with the clinical meaning of the word.

We might say: “This year’s presidential election is depressing.” It’s understood, of course, that we aren’t literally claiming the electoral process has triggered a serious mood disorder that’s interfering with our day-to-day functioning.

In other cases, the line between colloquial “depression” and clinical depression gets a little more subtle. What’s the difference between being depressed and having a really bad day — or a really bad month for that matter?

Because people talk about being “depressed” to mean anything from having a clinical disorder to just being in a bad mood, it’s easy to fall into the trap of assuming clinical depression and colloquial “depression” are more or less the same thing.

This is one way stigma starts. “When I feel depressed, I just remind myself of all the good things in my life and snap out of it — why can’t you do that? I don’t need any pills!”

Clinical depression is different though. Clinical depression is persistent, and it’s intense enough to cause ongoing impairments in your everyday functioning.

Imagine the most demoralized, sad and hopeless you’ve ever felt. That time when you were so down you couldn’t get anything done and didn’t want to interact with any other people. That moment in and of itself isn’t necessarily “depression” in a clinical sense. But if you think about what it would be like to feel that way for weeks on end, maybe not even for any particular reason, that’s getting warmer.

There’s another nuance here that makes things a little more complicated. One person’s clinical depression isn’t always the same as another’s. Some people with depression sleep too much, others have insomnia. Some eat too much, others lose their appetites. Besides sadness and hopelessness, depression can manifest as other emotions like anger or irritability.

In this Ask the Therapist video, Marie Hartwell-Walker and Daniel Tomasulo go over some of the defining characteristics of clinical depression, including what makes depression different than just being in a bad mood and how depression can show up differently in different people:

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How Can Childhood Emotional Neglect Make You a Stronger Adult?

All it takes is growing up in a household where your feelings don’t matter enough.

With their heads held high but their spirits lower than should be, they walk among us.

“I don’t need any help,” they say with a smile. But “what do you need?” they ask others with genuine interest.

Loved and respected by all who know them, they struggle to love and respect themselves. These are the people of Childhood Emotional Neglect (CEN).

EVERY Single One Of These 10 Things Is Emotional Abuse — Yes, Really

What is Childhood Emotional Neglect, or CEN? It’s a simple but powerful force in the life of a child. All it takes is growing up in a household where your feelings don’t matter enough.

Typically, I write about the special challenges of the emotionally abused or neglected, such as self-blame, self-directed anger, and low self-compassion. That’s because I want to help the people of CEN overcome them.

But truth be told, the emotionally neglected are some of the strongest adults I have ever met. Yes, it’s hard to believe, but there is a bright side to growing up emotionally ignored.

So now I’d like to highlight the particular strengths you likely have if you grew up this way. Here are five uncommon strengths of the emotionally neglected.

1. They Are Independent.

Growing up you knew, even though it was perhaps never said out loud, that you were essentially on your own. Problem with a teacher? You solved it. Conflict with a friend? You figured it out yourself. Your childhood was a training ground for self-sufficiency. Now, as an adult, you prefer to do things yourself. Because you’re so very competent, the great thing is that for the most part, you can.

2. They Are Compassionate.

As a child your feelings were far too often ignored. But that probably didn’t stop you from feeling for others. Research has shown that even young babies feel empathy.

I have noticed that many people who were emotionally neglected in childhood have decreased access to their own feelings, but extra sensitivity to other people’s feelings. Compassion is a powerful, healing, and bonding force. And you have it in spades.

3. They Are Extremely Giving.

Having received a scarce amount of emotional acknowledgment and validation in childhood, you learned not to ask for things. Part of being independent and compassionate is that you are more aware of others’ needs than you are of your own. So now as an adult, you don’t ask for a lot, but you do give a lot.

The Painful Reality Of Being Emotionally Abused By An Ex Every Day

4. They Are Flexible.

As a child, you were probably not often consulted. Instead of being asked what you wanted or needed, you had no choice but to adjust to the situation at hand. So now, all grown up, you’re not demanding, pushy or controlling. Instead, you’re the opposite. You can go with the flow far better than most people. And you do.

5. They Are Likeable.

The people of Childhood Emotional Neglect are some of the most likable in this world. Compassionate, giving and selfless, you are the one your friends seek out when they need help, advice or support. You are there for your family and friends, and maybe even strangers, too.

Others know that they can rely on you. Are you ever puzzled about why people like you? It’s because you have these five unmistakably lovable qualities.

Many CEN people are secretly aware of their great strength, and value it in themselves.

“I don’t need help,
I don’t need anything,
I can handle it,
I’ll take care of it,
I’ll be fine with whatever you decide,
I’m strong,
they say.”

If this is true of you, the idea of changing yourself can be frightening. You don’t want to feel dependent on anyone, including a therapist, friend or spouse. You’re afraid of appearing needy, or weak, or helpless. You have a grave fear of becoming selfish.

But here is the beauty of CEN: Your strengths are so enduring that you can make them even better by balancing them.

So you remain independent, but you lose your fear of depending on someone when you need to. You remain as competent as you’ve always been, but you’re OK with asking for help when you need it.

You stay flexible and can go with the flow, but you are also aware and mindful of your own needs. You can still handle things. You’re just as strong as ever. More balanced and more open, you’re still loved and respected by all who know you.

And the great thing is that now you also love and respect yourself.

This guest article originally appeared on YourTango.com: The 5 Uncommon Strengths Of The Emotionally Neglected.

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