Maxed Out: Recognizing Stress and Taking Control

New Orleans, La., 9/4/05 -- The mental health ...
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Maxed Out: Recognizing Stress and Taking Control

Stress is an unavoidable part of life. Sometimes it can provide a positive boost to accomplish a project or meet a deadline. Often, however, stress is a constant pressure in our lives that can result in relationship problems and affect our health and well being.

Modern life is busy and demanding. We’re often juggling roles and responsibilities, feeling like we’re never caught up. We don’t have time to enjoy the simple, pleasurable things in life.

When we’re stressed we may not even be aware that our bodies are responding in fight or flight mode. Our heart beats faster, jaw clenches, muscles tighten. We snap at other people, feel impatient and irritated. At night we lay in bed, tossing and turning, our thoughts racing.

Some people self-medicate by overeating, abusing alcohol, drugs or picking up a cigarette. Some work harder and move faster. People may also withdraw, or attack others out of frustration.

Studies show the less control people have in their lives, the higher their levels of stress. What some people don’t realize is that they do have choices.

Stress may a temporary situation that will resolve soon; it may be an ongoing part of your life due to an unresolved issue; or it may be an outside force over which you can’t control.

Here are some healthy ways to cope with stress:

  • Be aware of negative thoughts and consciously replace them with positive thoughts. Don’t be so critical of yourself and others.
  • Take a series of deep breaths to clear your head and refocus.
  • Discontinue what you’re doing and try to take a brief walk.
  • Learn to meditate.
  • Include regular exercise into your routine.
  • Keep a journal to write down how you’re feeling and work through problems.
  • Connect with family and friends.
  • Do activities and hobbies you enjoy.
  • Learn the difference between the things you can change and the things you cannot.

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Recreational Therapy for Mental Health

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Recreational Therapy is a type of medical treatment or modality that uses leisure education, recreation and other resources in order to help the patient achieve their social, emotional, physiological, spiritual and physical goals.

For patients with mental health disorders, recreational therapy can be of great benefit. Therapy begins with leisure education and determining what the patient’s specific goals are. Oftentimes the patient with a mental illness has become socially isolated and they have forgotten or have never learned what kind of activities they’d like to be involved with.  The therapist may engage in recreational activities with the patient to bridge the gap from isolation to a social setting.

Once the patient has acquired basic communication and interaction skills, the recreational therapist will help the patient find community activities that they may be interested in. Activities such as volunteer work, social groups and classes can provide daily structure and help to establish independent support systems. They can also provide a sense of worth and meaning and help strengthen the patients sense of self and help they develop their identity.

Recreational Therapists also motivate patients to participate in physical activity. It is well known that exercise can help improve mood but it also gives patients a sense of accomplishment.  Exercise boosts the sense of well-being which always has positive effects on mental illness patients. Exercise may come from a simple walk in the park to more vigorous activities such as cycling or anything else the patient may be interested in.

In teaching patients the importance of leisure and recreation they will hopefully gradually become self sufficient and be able to source out their own outlets for social interaction. Recreational therapy is slowly becoming a widely accepted form of non-drug based therapy and it is showing great results with patients.

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The Dangers of Low Carbohydrate Diets

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High protein, low carbohydrate diets have, in the last few years, undergone intense scrutiny by the medical community. The results of many studies have shown that while these diets may result in rapid weight loss, the toll they take on the dieter’s body may be severe. Some of the potential dangers are outlined below.

While it is becoming more widely recognized among nutritionists that the American Dietary Association’s recommended daily carbohydrate consumption is higher than it ought to be, to eliminate them entirely is dangerous. Carbohydrates are a necessary component to a healthy, well balanced diet. Foods such as fruits and vegetables also contain carbohydrates in addition to grains. Eliminating or greatly reducing the number of carbohydrates also means limiting fiber.

Fiber is necessary for bowel function, and severely depleting the amount of fiber ingested will inevitably lead to constipation. Constipation is not only uncomfortable but it also deprives the body of normal function that is required for peak efficiency.

In addition, a diet that is too high in protein robs the body of much needed calcium. This calcium is shed and accumulates in the kidneys. This build up of calcium in the kidney can result in painful kidney stones and can also result in dire kidney problems.

In order to feel satiated while on a low carbohydrate diet, many of these diets advocate the consumption of fats above and beyond what is considered to be a normal amount. The increased fat in the diet can lead to elevated cholesterol levels which can in turn lead to coronary issues.

While starting a low carbohydrate, high protein diet may seem like a good idea, it is prudent to carefully consider all the potential side effects. Always consult your doctor prior to commencing any diet program and remember that a healthy diet never excludes entire food groups.

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Mental Health in Nursing Home Patients

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Geriatrics usually suffer from such a huge host of medical problems, that taking care of their physical issues usually supplants their mental health needs. When in a nursing home, resources are not often available to maintain the patient’s optimal mental health.

Depression is the leading mental health issue among nursing home patients. They know they’re there to die, and that it is only a matter of time before they succumb to either age or their maladies. Their lifestyle may have radically changed over a short period of time making adjustment difficult. Furthermore, for many elderly patients, discussing their mental health state is difficult and embarrassing.

Many nursing home facilities are not equipped with sufficient resources to improve the mental health of the patients. If mental health issues do get diagnosed, then all too often the treatment involves drug therapy. Such drugs may exacerbate the depression or other mental disorders rather than cure the problem.
While most nursing homes do include some recreational activities, these programs do not sufficiently address the individual needs of the patients. And, if the patients are hampered by limited mobility or articulation then their sense of depression, isolation and despair may intensify, despite the use of drug therapy.

There are no easy answers to this problem. If fortunate, the elderly patient may have observant family members who can act as their advocate to receive proper geriatric therapy instead of just over medicating. The problem with this is that many families just expect their aged parents or grandparents to have mental issues; but this is never normal.

There is help available for elderly patients suffering from mental health disorders. The key is to articulate the need in such a way as to receive this help. Communicating with family members and doctors is one way to receive needed help. Always encourage your elderly family members to talk about how they’re feeling, and act on their behalf if necessary.

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Mindfulness Meditation

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Mindfulness is a practice for improving mental health that is becoming more and more common. It is related to the Buddhist practice of meditation and awareness, but this form of meditation focuses more on being aware while in the present. It also involves having a non-judgmental attitude while holding your attention and concentration on the moment. This results in becoming more accepting of events in one’s life, thereby reducing the stress and anxiety that may result.

Mindfulness can be practiced by anybody, at any age. And, regularly practicing it has shown remarkable benefits in the reduction of stress, anxiety and even depression. By meditating and focusing on the moment one can slowly change the pattern of negative thought and even harmful behaviors.

Actually practicing mindfulness is simple, and begins in a quiet and comfortable place. Simple sit on the floor or in a chair and breathe regularly. With your eyes closed, try to set aside all thoughts of the past and future, and concentrate only on the present, the moment you are in at that time. This can be done by focusing on your breathing, on the sensation of air flowing through your body. Concentrate on your breath to the exclusion of all else. If thoughts to threaten to break your concentration simply acknowledge them but don’t think about them, just focus once again on your breathing. After a few moments get up and resume your activities.
A key element to successful mindfulness meditation is to not judge yourself if you fail, or if your concentration is broken. This practice takes a while to master and you need to be forgiving of yourself in the duration.

While more scientific studies need to be completed in order to catalog the benefits of this form of meditation, one thing is certain: no harm comes from it and it does result in a sense of inner peace which can only bolster one’s mental health.

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The Three Most Common Mental Health Disorders

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Millions of people suffer from a variety of mental disorders. These disorders are non-discriminating. They can affect people of all ages and from all walks of life. The prompt diagnosis and treatment of psychiatric disorders is essential for recovery, but realizing that there is a problem is the first, and most commonly missed, step. The following are the three most common psychiatric disorders and some of their common symptoms.

Attention Deficiency Hyper-Active Disorder (ADHD)

Contrary to popular belief, ADHD can strike anybody and not just children. It has been estimated that nearly 5 percent of all adults and 4 percent of all children suffer from ADHD, many of whom go undiagnosed. ADHD is easily treatable through drug and talk therapy. Some of the common symptoms vary from adults to children but included in both age groups are: difficulty paying attention, disorganization, procrastination, easily distracted and excessive energy.

Bipolar Disorder

Bipolar diagnosis is the most difficult part of this disorder. Once diagnosed, treatment is relatively easy and is usually a combination of drug and psychotherapy. Once only seen in adults, bipolar disorder is now being diagnosed among teenagers and even children. Some of the symptoms of bipolar disorder include: severe mood swings, acting recklessly or believing to be invincible, delusions or hallucinations and racing thoughts.

Schizo-Affective Disorder

Schizo-affective disorder is a disorder that is found in patients who suffer from both schizophrenia and bipolar disorder. Patients exhibit symptoms of both these disorders, and while it can be difficult to diagnose, more and more occurrences of it are being diagnosed each year. Some of the common symptoms of schizo-affective disorder include: suspicion, hostility, withdrawing from society, extreme reactions and irrational speaking or thought patterns.

In nearly all cases, prompt diagnosis of mental disorders is essential to treatment and recovery. Always seek the advice of a professional and closely follow their recommendations.

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Coping with Anxiety

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Many people find themselves from time to time, dealing with anxiety. For those with anxiety disorder, they suffer from constant, recurring anxiety. Anxiety that is present on a daily basis can have a negative impact.

People with debilitating anxiety should seek professional help, but for those with naturally occurring and short lived anxiety, can learn to cope and overcome its affects. When first recognizing the signs of anxiety such as trembling, sweating or the nauseous feeling in the stomach, it is important to recognize that you’re dealing with anxiety and then implement some of the following strategies to deal with it.

Breathe

When in the grasp of anxiety, the best thing to do to shorten its course is to breathe. Breathing deeply through the nose and out through the mouth, concentrating on each breath, is the simplest and most effective thing you can do. Focusing on regulating your breath will slow your heart rate and calm your nerves. Once you have your breathing under control you can be objective about your situation.

Objectivity

When you’ve attained a measure of calm, you can begin to analyze your situation and be objective about it. You need to recognize the problem or issue and then form a plan in order to rectify the situation. Sometimes all that means is leaving the room or moving on to another task.

Consideration

Once you’ve removed the source and symptoms of your anxiety, consider what caused it in the first place. It is important to fully understand your reaction from start to finish so that you can learn to more quickly recognize the onset of anxiety and so that you can resolve the situation more quickly.

Anxiety is a mental health issue that should not be trifled with. It is serious and if left unchallenged it can become an even more dire issue. Always consult with you physician if you think that you’re experiencing more than normal anxiety.

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The Dangers of Self Diagnosis

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The widespread use of the internet as well as medical knowledge becoming mainstream in television makes the wealth of medical knowledge easily acceptable by the common person. Such information is easily accessed which leads to people self-diagnosing medical issues. The problem with self-diagnosis is that it can be dangerous to one’s health.

While it is important for people to be their own advocate regarding their mental and physical health, there is a point where too much information can be not only misleading but dangerous. One of the main problems with self-diagnosis is that the physician must first overcome the patient’s notion of what may be wrong. Patients tend to over stress and worry about a problem that may seem to be very serious when in reality it may be a minor issue.

Patients that tend to read too much online about symptoms can actually begin to feel symptoms of a disorder that they didn’t originally have. These phantom symptoms pose an additional complication to the physician who now needs to order unnecessary tests to rule out psychosomatic symptoms. Commercials on television that rattle off a whole stream of potential symptoms that can be a sign of a problem can lead patients to believe that they’ve got all sorts of medical issues. These commercials are almost convincing; people begin to feel symptoms that they didn’t otherwise have.
Another danger of self-diagnosis is that it typically leads to self-treatment. While many herbal supplements are harmless, when combined with pharmaceuticals or even other natural supplements deadly complications can arise.

The stress and anxiety that arises from self-diagnosis, especially when the diagnosis is wrong, can exacerbate the problem or even create new ones. The best way to deal with any sort of symptoms is to see your doctor and only after a professional diagnosis should you read up on it and investigate it further.

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Depression and Alzheimer’s

The struggle to fully understand Alzheimer’s is continually ongoing with the hope that one day a cure may be found. Until that time the best we can do is prevent it from happening and if it does strike, then to treat it as best as possible.

Alzheimer’s disease is a neurological disorder that causes loss of memory and the inability to carry out common activities. It is caused by the build up of plaque on nerve cells that in turn causes the death of these nerve cells. Scientists have known for years that depression plays a role in the development of Alzheimer’s, but recent studies have shown a definite correlation between the two.

The elderly are already prone to depression, but studies are showing that their risk of getting Alzheimer’s can be increased by as much as 50 percent if they are already depressed. Further studies need to be conducted in order to fully understand the physicality of how depression can cause cognitive decline, but the suspicion is that depression causes structural changes in the brain which makes it more susceptible to dementia.

Studies have shown that depression is not a symptom of Alzheimer’s, and dealing with depression as it starts is only practical regardless of the connection between Alzheimer’s and depression. Natural supplements such as fish oil and vitamin B12 have been shown to reduce the effects of depression which can in turn lessen the likelihood of developing Alzheimer’s later in life. Taking these supplements can aid in your overall mental health but you should always discuss your options with a doctor prior to taking any supplement.

Alzheimer’s is a terribly debilitating disease that we all strive to avoid getting, but we really have no choice. Until a cure or preventative treatment is developed, the best we can do is live a healthy, happy life, free of depression.

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Steps Towards Mental Health Reform

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Mental health practices have come a long way since the terrible tradition of putting “mad” people on ships and casting them off into the ocean. Readers of the Cormac McCarthy American Epic “Blood Meridian” will remember the portrayal of the character “the fool”. In the novel he is displayed for entertainment purposes and treated no better than a circus act animal.

McCarthy’s account is not made for shock value. Using mentally disturbed people as entertainment was a regular act in colonial America. In 1760s Philadelphia it was a regular practice for guests to visit insane asylums on Sundays as if visiting a zoo. Guests would often entertain themselves by taunting the patients, particularly those restrained by chains. The problem became so bad that at one Philadelphia hospital administrators erected a fence to keep tourists out. This failed as the public pushed past the barrier. Rather than attempt to keep the public out, staff began to charge admission.

Perhaps others would have come to similar conclusions, but the terrible practice of using mental patients as spectacle came to an end due to the efforts of Benjamin Rush. Rush was a devote Quaker and a leader in the Philadelphia community. By the turn of the nineteenth century his reforms were giving Pennsylvania Hospital the appearance of a place were actual treatment was taking place rather than just confinement.

Prior to Rush’s arrival it the usual sight was neglected prisoners restricted to cold dingy cells. Of the first changes Rush made was providing patients with a stove to ease the cold and an occasional warm bath. The effects of even these simple pleasures were enough to cause major positive changes in several patients.  Rush knew that the body want connected to the brain, and that for patients that struggled to express themselves through conversation providing for basic human needs was one of the portals into a patient’s mind. This simple step was the first of many reforms.

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