1.Use post-it notes for daily positive affirmations (there are great 'positive thoughts for the day' books out there).
2.Buy fresh flowers every now and then. – Brighten up the place.
3.Used colored pens for no particular reason. – Blue and black are fine, but how about orange?
4.Take a walk without a destination. – It’s a great way to get some exercise and clear your mind. Be mindful of what you see, hear and feel.
5.Take a hot bath. – With bubbles.
6.Write in a journal. – Write anything that calls you. Ideas, experiences, dreams, frustrations – get them out of your head and down on paper.
7.List the things that you’re grateful for. – You can’t help but feel better when you literally count your blessings.
8.List the things that you like about yourself. – We can all list the things that we don’t like about ourselves. Turn that around and think about your many positive qualities.
9.Create something. – Many of us have gotten away from actually making things. Create some artwork. Write something. Build something. Make something that didn’t exist before. It can be functional or frivolous – as long as you enjoy the process.
10.Treat yourself. – We struggle to be disciplined, especially with money and food. You deserve a reward, right?
11.Smile. – It’s very difficult to feel bad when your face is happy.
12.Squash negative thoughts. – Listen to what’s going on in your head and actively quiet the voices of pessimists and critics. Assume the best, not the worst.
13.Try something new. – Go out on a limb. Learn something new. Do that thing you’ve always wanted to try. The more experiences you have, the richer your life will be.
14.Get enough sleep. – Everything is hard when you’re tired.
15.Meditate. – It takes a little practice at first, but if you find a meditation that works for you, you will be calmer and more peaceful.
16.Drink plenty of water. – It’s basic, but it’s so good for you.
17.Stretch. – Before you start your day, take a few minutes for a good muscle stretch. It just plain feels good. And, it’s fast, easy and free.
18.Put some “me time” on your calendar. – When life gets busy, doing things for yourself is the first thing to be sacrificed. So, actually block out time on your calendar. Call it a ‘staff meeting’ or something so that no one intrudes on your time.
19.Call a friend. – Think of someone who you enjoy and ring them up!
20.Ask for help. – This can be hard. But it’s so important to recognize when you need a sounding board, or some advice, or an extra pair of hands.
21.Say no. – Your time is valuable. Set boundaries to avoid becoming overwhelmed.
22.Ask for a hug. – We all need one. So just go get one. The person you ask probably needs one too.
23.Delegate. – Hire someone to mow the lawn or scrub the floors. Teach the kids to do laundry. Give that project to a co-worker. You do not have to do it all.
24.Take a deep breath. – And another. Now another. It’s like a mini-break to reset yourself during the day.
25.Light a candle or use a reed diffuser. – Your sense of smell creates the strongest memories. Find scents you love and enjoy them.
26.Claim some space for yourself. – A place where you can go to have a quiet moment to read a book, or meditate, or cry – somewhere that you can get some peace and privacy.
27.Get out into nature. – Reconnecting with the earth is just good for your soul. Feel the breeze. Breathe the fresh air. So good!
28.Buy the good ice cream. – Even on the tightest of budgets, this is important.
29.Use lotions & soaps with scents that you love. – It’s a nice way to pamper yourself, plus you’ll smell good all day.
30.Give a compliment. – Telling someone that they had a fantastic idea or that they look beautiful in that color creates a pleasant environment and makes two people feel good for the price of one.
31.Listen to music. – Listen to whatever makes you happy. Can you be grumpy while listening to Gloria Gaynor? I think not.
32.Play. – Something we forget as adults. A board game, a sport, finger painting – find something frivolous and have fun!
33.Eat foods that you love. – Low fat, low calorie, low carb – blah, blah, blah. Food is to be enjoyed! Put food into your body that nourishes you in every way.
34.Be silly every now and again. – We take ourselves entirely too seriously. Let go. Be spontaneous and outrageous!
35.Laugh. – Sometimes you just need a good laugh to lift your spirits.
36.Limit screen time. – Too much time in front of computers, TV’s, video games, and blackberries (or all of the above) disconnects you from the world immediately around you and makes your brain mushy. Make sure that you’re getting plenty of input from the non-virtual world.
37.Be present. – Be deliberate about experiencing what’s happening right now. It’s all about the journey – don’t miss yours!
38.Stop worrying. – It’s going to be fine. Because it is.
39.Trust yourself. – You are smart, capable and talented. Your choices are just as valid as anyone else’s. Don’t second guess yourself.
40.Do something that’s only for you. – Remember that hobby that you used to have time for? Or that food that no one else in your house likes? Reclaim it.
41.Make sure your health is in order. – What’s more important than your health? See your doctor regularly. Make sure you are getting the vitamins or supplements that you need. Advocate for yourself as you would for your child.
42.Give to someone in need. – Donating your time or your stuff or your money to someone less fortunate makes you feel good and puts your problems into perspective.
43.Sparkle! – Feeling schlumpy? Get all dolled up. Wear something schmancy. It’s a good way to find your strut.
44.Dance. – It’s inherently joyful. You can’t be sad if you’re dancing!
45.Write your own rock star introduction. – Image you’re on tour with thousands of screaming fans. How will you be introduced? “Please welcome the brilliant, the amazing, the gorgeous….you!”
46.Stand up for yourself. – Your needs are important. Don’t let anyone disregard them. Pushing back can be scary but it’s empowering too!
47.Celebrate! (for any reason at all) – Your kid learned to tie his shoes! Your taxes are done and filed! The week is more than half over! Let’s party!
48.Find a mantra or an affirmation that lifts your spirits. – “Today is a new day.” “I know that life always supports me.” “I get everything that I want.” Find one that works for you.
49.Stand tall. – Your spirit can’t soar when you slouch. You feel much more powerful when you stand up straight and look the world in the eye.
50.Have sex. – What can I say? It feels good.
51.Get a massage. – What can I say? It feels good.
52.Choose optimism. – Thinking positive thoughts has a tangible impact on your day and on your life.
53.Dream big. – You can do anything you set your mind to!
54.Tune out the naysayers. – People criticize for many reasons, most of which have nothing to do with you. Follow your heart – not everyone has to get it.
55.Add color to your surroundings. – Beiges and taupes are pervasive these days. Depressing. Make sure that you introduce energetic colors where you work and where you live.
56.Surround yourself with the things you love. – Photos of loved ones or mementos that bring happy memories. You should have the stuff that you love all around you.
57.Declutter. – You should have ONLY the stuff that you love. Purge everything in your life, both physical and emotional that you don’t honestly need, use or love. Everything else distracts you from your true intentions and bogs you down.
58.Stop procrastinating. – Procrastination is a form of perfectionism. Accept that it’s not going to be perfect and just get it over with. Image how great it will feel to not have it hanging over your head any more!
59.Listen to your inner voice. – Your instincts are good. It’s important to listen to your own head and heart.
60.Cut yourself some slack. – Arguably the most important tip on this list. We hold ourselves to impossible standards and then beat ourselves up when we don’t meet them. Would you be this hard on anyone else?
61.Slow down. – When you’re living your life at top speed, you’re missing most of it. Stop and take a breath. Look for ways to adopt a more humane pace.
62.Identify your passion. – What do you love? Do you have a non-profit organization that you feel passionate about? Are you passionate about water polo? How about 14th century Portuguese literature? Find something in your life that really floats your boat.
63.Toot your own horn. – You’re awesome. Please make sure that everyone knows it.
64.Move your body. – Run and jump and climb a tree. Take a tap dancing class. Power walk. Anything that feels good that gets your blood moving. The only limitation: it has to be fun. Don’t get on a treadmill if you hate the treadmill.
65.Invest in really good bras. – This one is gender-specific, obviously. You feel much better about yourself when you’re hoisted up properly. So stand tall and salute the sun ladies!
66.Purge things that aren’t good for you. – Unhealthy foods, cigarettes, a miserable work environment, toxic people – do what you have to do to set boundaries and demand the highest quality of life. You deserve it. Things that don’t nourish and support you – think about how you might be rid of them.
67.Limit your news consumption. – It’s important to be well-informed, but the non-stop feed of earthquakes and plane crashes and economic crisis and war is not good for us. Be deliberate in finding a balance that’s best for you. Once you’ve seen today’s news cycle, turn it off.
68.Say yes to life. – Opportunities are everywhere. Take a class, join a team, go bungee jumping. When new things present themselves to you – jump at the chance.
69.Stop hating your body. – If the women of the world took all of the time, energy and money that we spend on hating our bodies and turned it towards something productive, there would be no war, poverty or disease left on the planet. Your body is your body. Nobody’s looking at your physical flaws because they’re all too busy trying to hide their own. Let’s give ourselves a break and let it go.
70.Sing loudly. – In the shower and the car and anywhere else you like. With reckless abandon.
71.Be kind. – Be nice to someone else. You will have made the world a better place. What feels better than that?
72.Tell someone you love them. – We often forget to say it out loud. It matters.
73.Take all of your vacation days. – You earned them. Don’t give them back to your company for nothing.
74.Play hooky. – Call in sick once in awhile when you’re not sick. Use the day to pamper yourself (not to catch up on errands or housework).
75.Take pride in the hard times that you have overcome. – What didn’t kill you made you stronger. It wasn’t easy, but you did it!
76.Let someone else be in charge for a while. – Other people can be responsible while you do something for yourself.
77.Don’t answer the phone unless it’s someone you want to talk to right now. – Some people find it difficult not to answer a ringing phone, but it’s liberating once you learn to ignore it or even better, just turn it off.
78.Have faith. – It’s going to work out. The future is bright!
79.Take a personal inventory. – Does your behavior match your true intentions? If there’s a disconnect, you’re carrying a heavy weight.
80.Go on a retreat. – For a couple of minutes or a couple of days, get away for a bit to re-energize.
81.Put your finances in order. – Money problems are enormously stressful. Paying off debt where possible, putting bills on automatic payment, and working with a financial planner if necessary can all help to ease the strain.
82.Eliminate all expectations of perfection. – In fact, eliminate the word ‘perfect’ from your vocabulary. If you expect yourself to be perfect, you will never stop beating yourself up.
83.Find a good way to blow off steam. – Bottling it up indefinitely will probably end badly.
84.Be who you are. – your authentic, true self.
85.Spend some time alone for quiet reflection. – We spend all of our time go, go, going. Try stopping to think about your life, your goals, and your dreams.
86.Keep your words positive. – Happiness and complaints cannot coexist.
87.Let light and fresh air into your house. – Sunlight is a must. Open up those windows!
88.Turn off your e-mail, cell phone, blackberry, fax, etc. for a while. – It’s not healthy to be accessible 24/7.
89.Pare down your to-do list. – Feeling overwhelmed? What’s on your list that can be delegated, avoided, or jettisoned?
90.Avoid boredom. – Keep your brain active to keep the blues at bay.
91.Make your home a haven. – Your home should be a place where you can take a breath and really relax. If it isn’t, you may have some work to do.
92.Be stingy with your time and energy. – Both are precious and should be spent on things that really matter to you.
93.Let go. – 80% of everything is irrelevant. Focus on the other 20.
94.Minimize multi-tasking. – Yeah, women are supposed to be good at it, but that doesn’t make it good for us.
95.Break your routine once in awhile. – Get out of a rut and into a groove.
96.Take action! – If something isn’t right in your life, fix it!
97.Plan ahead. – With a few minutes of organizing your time and to-do’s, you will be better prepared to take on the day.
98.Intentionally enjoy your journey. – As you go through your days, look around. Be present with what you see, hear and feel. You might be amazed at what you’ve been missing.
99.Spend time with people who make you happy. – Who nourishes and supports you? Surround yourself with those people.
100.Enjoy your kids. – It’s easy to rush through the day without really connecting with them. Make a conscious effort to talk with them about their day.
101.Avoid self-deprivation. – When it comes to food, it’s OK to cut back on things that aren’t good for you (sweet, sweet carbohydrates), but if you feel deprived, it’s probably not maintainable, creating a vicious circle of cheating and guilt.
102.Forget the word “should”. – Instead of doing what you think you’re supposed to, follow your own path.
103.Pay attention to your energy. – Are you most productive first thing in the morning? Are you sluggish after lunch? Honor your natural cycles and plan accordingly.
From demandingjoy.com
Wednesday, February 1, 2012
Monday, January 9, 2012
Cognitive Distortions
Aaron Beck first proposed the theory behind cognitive distortions and David Burns was responsible for popularizing it with common names and examples for the distortions.
1. Filtering.
We take the negative details and magnify them while filtering out all positive aspects of a situation. For instance, a person may pick out a single, unpleasant detail and dwell on it exclusively so that their vision of reality becomes darkened or distorted.
2. Polarized Thinking (or “Black and White” Thinking).
In polarized thinking, things are either “black-or-white.” We have to be perfect or we’re a failure — there is no middle ground. You place people or situations in “either/or” categories, with no shades of gray or allowing for the complexity of most people and situations. If your performance falls short of perfect, you see yourself as a total failure.
3. Overgeneralization.
In this cognitive distortion, we come to a general conclusion based on a single incident or a single piece of evidence. If something bad happens only once, we expect it to happen over and over again. A person may see a single, unpleasant event as part of a never-ending pattern of defeat.
4. Jumping to Conclusions.
Without individuals saying so, we know what they are feeling and why they act the way they do. In particular, we are able to determine how people are feeling toward us.
For example, a person may conclude that someone is reacting negatively toward them but doesn’t actually bother to find out if they are correct. Another example is a person may anticipate that things will turn out badly, and will feel convinced that their prediction is already an established fact.
5. Catastrophizing.
We expect disaster to strike, no matter what. This is also referred to as “magnifying or minimizing.” We hear about a problem and use what if questions (e.g., “What if tragedy strikes?” “What if it happens to me?”).
For example, a person might exaggerate the importance of insignificant events (such as their mistake, or someone else’s achievement). Or they may inappropriately shrink the magnitude of significant events until they appear tiny (for example, a person’s own desirable qualities or someone else’s imperfections).
With practice, you can learn to answer each of these cognitive distortions.
6. Personalization.
Personalization is a distortion where a person believes that everything others do or say is some kind of direct, personal reaction to the person. We also compare ourselves to others trying to determine who is smarter, better looking, etc.
A person engaging in personalization may also see themselves as the cause of some unhealthy external event that they were not responsible for. For example, “We were late to the dinner party and caused the hostess to overcook the meal. If I had only pushed my husband to leave on time, this wouldn’t have happened.”
7. Control Fallacies.
If we feel externally controlled, we see ourselves as helpless a victim of fate. For example, “I can’t help it if the quality of the work is poor, my boss demanded I work overtime on it.” The fallacy of internal control has us assuming responsibility for the pain and happiness of everyone around us. For example, “Why aren’t you happy? Is it because of something I did?”
8. Fallacy of Fairness.
We feel resentful because we think we know what is fair, but other people won’t agree with us. As our parents tell us, “Life is always fair,” and people who go through life applying a measuring ruler against every situation judging its “fairness” will often feel badly and negative because of it.
9. Blaming.
We hold other people responsible for our pain, or take the other track and blame ourselves for every problem. For example, “Stop making me feel bad about myself!” Nobody can “make” us feel any particular way — only we have control over our own emotions and emotional reactions.
10. Shoulds.
We have a list of ironclad rules about how others and we should behave. People who break the rules make us angry, and we feel guilty when we violate these rules. A person may often believe they are trying to motivate themselves with shoulds and shouldn’ts, as if they have to be punished before they can do anything.
For example, “I really should exercise. I shouldn’t be so lazy.” Musts and oughts are also offenders. The emotional consequence is guilt. When a person directs should statements toward others, they often feel anger, frustration and resentment.
11. Emotional Reasoning.
We believe that what we feel must be true automatically. If we feel stupid and boring, then we must be stupid and boring. You assume that your unhealthy emotions reflect he way things really are — “I feel it, therefore it must be true.”
12. Fallacy of Change.
We expect that other people will change to suit us if we just pressure or cajole them enough. We need to change people because our hopes for happiness seem to depend entirely on them.
13. Global Labeling.
We generalize one or two qualities into a negative global judgment. These are extreme forms of generalizing, and are also referred to as “labeling” and “mislabeling.” Instead of describing an error in context of a specific situation, a person will attach an unhealthy label to themselves.
For example, they may say, “I’m a loser” in a situation where they failed at a specific task. When someone else’s behavior rubs a person the wrong way, they may attach an unhealthy label to him, such as “He’s a real jerk.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. For example, instead of saying someone drops her children off at daycare every day, a person who is mislabeling might say that “she abandons her children to strangers.”
14. Always Being Right.
We are continually on trial to prove that our opinions and actions are correct. Being wrong is unthinkable and we will go to any length to demonstrate our rightness. For example, “I don’t care how badly arguing with me makes you feel, I’m going to win this argument no matter what because I’m right.” Being right often is more important than the feelings of others around a person who engages in this cognitive distortion, even loved ones.
15. Heaven’s Reward Fallacy.
We expect our sacrifice and self-denial to pay off, as if someone is keeping score. We feel bitter when the reward doesn’t come.
1. Filtering.
We take the negative details and magnify them while filtering out all positive aspects of a situation. For instance, a person may pick out a single, unpleasant detail and dwell on it exclusively so that their vision of reality becomes darkened or distorted.
2. Polarized Thinking (or “Black and White” Thinking).
In polarized thinking, things are either “black-or-white.” We have to be perfect or we’re a failure — there is no middle ground. You place people or situations in “either/or” categories, with no shades of gray or allowing for the complexity of most people and situations. If your performance falls short of perfect, you see yourself as a total failure.
3. Overgeneralization.
In this cognitive distortion, we come to a general conclusion based on a single incident or a single piece of evidence. If something bad happens only once, we expect it to happen over and over again. A person may see a single, unpleasant event as part of a never-ending pattern of defeat.
4. Jumping to Conclusions.
Without individuals saying so, we know what they are feeling and why they act the way they do. In particular, we are able to determine how people are feeling toward us.
For example, a person may conclude that someone is reacting negatively toward them but doesn’t actually bother to find out if they are correct. Another example is a person may anticipate that things will turn out badly, and will feel convinced that their prediction is already an established fact.
5. Catastrophizing.
We expect disaster to strike, no matter what. This is also referred to as “magnifying or minimizing.” We hear about a problem and use what if questions (e.g., “What if tragedy strikes?” “What if it happens to me?”).
For example, a person might exaggerate the importance of insignificant events (such as their mistake, or someone else’s achievement). Or they may inappropriately shrink the magnitude of significant events until they appear tiny (for example, a person’s own desirable qualities or someone else’s imperfections).
With practice, you can learn to answer each of these cognitive distortions.
6. Personalization.
Personalization is a distortion where a person believes that everything others do or say is some kind of direct, personal reaction to the person. We also compare ourselves to others trying to determine who is smarter, better looking, etc.
A person engaging in personalization may also see themselves as the cause of some unhealthy external event that they were not responsible for. For example, “We were late to the dinner party and caused the hostess to overcook the meal. If I had only pushed my husband to leave on time, this wouldn’t have happened.”
7. Control Fallacies.
If we feel externally controlled, we see ourselves as helpless a victim of fate. For example, “I can’t help it if the quality of the work is poor, my boss demanded I work overtime on it.” The fallacy of internal control has us assuming responsibility for the pain and happiness of everyone around us. For example, “Why aren’t you happy? Is it because of something I did?”
8. Fallacy of Fairness.
We feel resentful because we think we know what is fair, but other people won’t agree with us. As our parents tell us, “Life is always fair,” and people who go through life applying a measuring ruler against every situation judging its “fairness” will often feel badly and negative because of it.
9. Blaming.
We hold other people responsible for our pain, or take the other track and blame ourselves for every problem. For example, “Stop making me feel bad about myself!” Nobody can “make” us feel any particular way — only we have control over our own emotions and emotional reactions.
10. Shoulds.
We have a list of ironclad rules about how others and we should behave. People who break the rules make us angry, and we feel guilty when we violate these rules. A person may often believe they are trying to motivate themselves with shoulds and shouldn’ts, as if they have to be punished before they can do anything.
For example, “I really should exercise. I shouldn’t be so lazy.” Musts and oughts are also offenders. The emotional consequence is guilt. When a person directs should statements toward others, they often feel anger, frustration and resentment.
11. Emotional Reasoning.
We believe that what we feel must be true automatically. If we feel stupid and boring, then we must be stupid and boring. You assume that your unhealthy emotions reflect he way things really are — “I feel it, therefore it must be true.”
12. Fallacy of Change.
We expect that other people will change to suit us if we just pressure or cajole them enough. We need to change people because our hopes for happiness seem to depend entirely on them.
13. Global Labeling.
We generalize one or two qualities into a negative global judgment. These are extreme forms of generalizing, and are also referred to as “labeling” and “mislabeling.” Instead of describing an error in context of a specific situation, a person will attach an unhealthy label to themselves.
For example, they may say, “I’m a loser” in a situation where they failed at a specific task. When someone else’s behavior rubs a person the wrong way, they may attach an unhealthy label to him, such as “He’s a real jerk.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. For example, instead of saying someone drops her children off at daycare every day, a person who is mislabeling might say that “she abandons her children to strangers.”
14. Always Being Right.
We are continually on trial to prove that our opinions and actions are correct. Being wrong is unthinkable and we will go to any length to demonstrate our rightness. For example, “I don’t care how badly arguing with me makes you feel, I’m going to win this argument no matter what because I’m right.” Being right often is more important than the feelings of others around a person who engages in this cognitive distortion, even loved ones.
15. Heaven’s Reward Fallacy.
We expect our sacrifice and self-denial to pay off, as if someone is keeping score. We feel bitter when the reward doesn’t come.
Friday, April 1, 2011
Clinical Supervision for MFT Interns: Criteria
Thomas Carver is a Certified Clinical Supervisor providing a private practice teaching environment for Registered Marriage and Family Therapist Inters to satisfy their licensure requirements to the Board of Behavioral Sciences (BBS) in preparation for their Board Exams.
Internship Requirements: MFTI’s in Clinical Supervision with Thomas Carver must:
•Be in their own individual therapy.
•Be a member of at least one Professional Organization such as the American Association of Marriage and Family Therapists and attend those meetings on a regular basis.
•Choose a specialty and seek advanced Continuing Education Units and/or Certification in that discipline.
•Participate in advanced Continuing Education Units and/or Certification in Marriage Therapy.
•Participate in advanced Continuing Education Units and/or Certification in Group Therapy. Develop and facilitate at least one process group at Sespe Counseling Center.
•Participate in monthly study in clinical supervision focusing on Law & Ethics.
•Agree to purchase study materials for the Board Exams and use cases as vignettes to consistently prepare for the test throughout the internship.
•Choose a Mentor(s) other than the Clinical Supervisor to develop an eclectic experience of your residency.
•Maintain files in a professional manner that is consistent with HIPPA Requirements.
•Practice psychotherapy best-practices including participating in psychiatric/medical consultation with other mental health processionals (etc.) in client’s lives.
•Learn and develop aptitude in the business of Marriage and Family Therapy including marketing, accounting, and participating with Insurance Companies, Managed Care and Employee Assistance Programs.
•Participate fully in all regulations determining the Clinical Supervisor-Intern professional relationship including attending weekly clinical supervision and maintaining required documentation for the BBS, etc.
Thomas is accepting applications for the Registered Marriage and Family Therapist Interns for Clinical Supervision. If you are interested please e-mail a cover letter and your resume to thomas@thomascarver.com or call him at (805) 794-7800.
Internship Requirements: MFTI’s in Clinical Supervision with Thomas Carver must:
•Be in their own individual therapy.
•Be a member of at least one Professional Organization such as the American Association of Marriage and Family Therapists and attend those meetings on a regular basis.
•Choose a specialty and seek advanced Continuing Education Units and/or Certification in that discipline.
•Participate in advanced Continuing Education Units and/or Certification in Marriage Therapy.
•Participate in advanced Continuing Education Units and/or Certification in Group Therapy. Develop and facilitate at least one process group at Sespe Counseling Center.
•Participate in monthly study in clinical supervision focusing on Law & Ethics.
•Agree to purchase study materials for the Board Exams and use cases as vignettes to consistently prepare for the test throughout the internship.
•Choose a Mentor(s) other than the Clinical Supervisor to develop an eclectic experience of your residency.
•Maintain files in a professional manner that is consistent with HIPPA Requirements.
•Practice psychotherapy best-practices including participating in psychiatric/medical consultation with other mental health processionals (etc.) in client’s lives.
•Learn and develop aptitude in the business of Marriage and Family Therapy including marketing, accounting, and participating with Insurance Companies, Managed Care and Employee Assistance Programs.
•Participate fully in all regulations determining the Clinical Supervisor-Intern professional relationship including attending weekly clinical supervision and maintaining required documentation for the BBS, etc.
Thomas is accepting applications for the Registered Marriage and Family Therapist Interns for Clinical Supervision. If you are interested please e-mail a cover letter and your resume to thomas@thomascarver.com or call him at (805) 794-7800.
Melatonin and 5-HTP for Sleep Disorders
Melatonin
Melatonin has been called the body's own natural sleeping pill. It plays a key role in the sleep cycle by helping you fall asleep. Low melatonin levels can cause sleep-onset insomnia.
This is how our body utilize melatonin in controlling our sleep:
The body changes serotonin into melatonin.
Melatonin is stored in the pineal gland inside the brain.
The pineal gland releases melatonin only during times when the level of light is low. Practically speaking, this means that melatonin is secreted only at night, while you are asleep. In the morning, when you open your eyes, the presence of light is a sign to your brain to shut down the melatonin production.
The pineal gland is like a "third eye", a small organ hidden within the brain. Hindu philosophy refers to a "third eye" that "sees" more deeply and truly than the other two. One of the jobs of pineal gland is to respond to changes in light and dark.
The pineal gland helps govern circadian rhythms- the biological rhythms that take place over a day, such as the sleep-wake cycle. This may be one of the reasons why it feels "natural" to sleep at night. You can learn more about circadian rhythms here.
Pineal gland is believed to use melatonin as a "messenger" to "tell" other systems what to do. Several studies suggest that melatonin induces sleep without suppressing REM (dream) sleep, as sedatives and other artificial sleep aids do. Travelers have started using melatonin to "reset their clocks" after flying across one or more time zones, and some studies seem to confirm melatonin's efficacy in combating jet lag and restoring restful sleep patterns.
In several studies, supplementation with melatonin has been found helpful in inducing and maintaining sleep in both children and adults, for both people with normal sleep patterns and those suffering from insomnia. It is also useful in banishing jet lag.
However, it appears that the sleep- promoting effects of melatonin are most apparent only if a person's melatonin levels are low. In other words, taking melatonin is not like taking a sleeping pill or even 5-HTP. It will only produce a sedative effect when melatonin levels are low. Melatonin appears to be most effective in treating insomnia in the elderly, as low melatonin levels are common in this age group. (The efficiency of the melatonin system tends to decline with age.) If you have normal or high levels of melatonin, taking melatonin supplementation will not help in getting better sleep.
Safety: Studies of melatonin's safety are limited, with isolated reports of exacerbation of depression, fatigue and restriction of coronary arteries.
Do not take melatonin supplement if:
You are pregnant or breast-feeding
You are under the age of 35
You are suffering from cancer of the blood or immune system
You have kidney disease
Melatonin supplementation can disrupt the normal circadian rhythm. In one study, a daily dosage of 8 mg a day for only four days resulted in significant alterations in hormone secretions.
Synthetic melatonin may be safer than melatonin from animal sources.
Dosage: Start with 1.5 mg daily, taken 2 hours or less before bedtime. If this is not effective, gradually increase the dosage until an effective level is reached (up to 5 mg daily).
5-HTP
Wikipedia: http://en.wikipedia.org/wiki/5-Hydroxytryptophan
5-HTP (5-hydroxytryptophan) is a compound produced by the body from tryptophan. It is naturally found in many foods and most commonly extracted from the seeds of the Griffonia plant.
In Europe, 5-HTP has been used for decades as an approved treatment for depression, sleep problems, weight loss, and other medical complaints. It is now starting to be used in the USA.
Clinical trials show that 5-HTP is a safe, natural way to boost the brain serotonin levels. Use of 5-HTP has been shown to produce results equal to or better than those of standard synthetic drugs used in the problems arising from serotonin deficiency syndrome.
5- HTP provides the quickest, most effective, and most consistent overall results in treating insomnia. It is an effective alternative for dealing with sleep problems in a safe and natural way compared to sleep medicines. 5-HTP improves the quality of sleep. More importantly, clinical studies show that 5- HTP is also useful in the treatment of sleep disorders other than insomnia.
5-HTP increases REM sleep significantly (typically by about 25 percent) while simultaneously increasing deep sleep stages 3 and 4 without increasing total sleep time. 5- HTP accomplishes this by shortening the amount of time you spend in sleep stages 1 and 2, which in certain ways are the least important stages of the cycle. The higher the dose, the more time spent in REM.
By shifting the balance of the sleep cycle, 5-HTP makes sleep more restful and rejuvenating. Instead of waking feeling tired, worn out, and "hungover," people taking 5- HTP feel vibrant, well rested, and ready to take on the challenges of the day. When we sleep more deeply and dream more efficiently, we wake in the morning with our physical and psychological batteries fully charged.
The impact of 5-HTP on sleep stages is dose-related; taking higher doses produces a somewhat greater impact. In most cases, the lower dosage is adequate. Higher doses may lead to a greater number of disturbing dreams and nightmares due to abnormally prolonged REM sleep. It can also lead to mild nausea.
Melatonin vs. 5-HTP
5-HTP bypasses the brain's light-regulation system that controls the secretion of melatonin. 5-HTP results in the increased the production of neurotransmitters such as serotonin and norepinephrine that stimulate the noradrenergic receptors in the brain. This stimulation directly triggers the production and release of melatonin.
Thus, when you take 5-HTP, it causes the release of melatonin irrespective of how much light is present. The higher levels of melatonin in circulation, helps you to fall asleep and stay asleep better.
People with low melatonin who take 5-HTP at nighttime can enjoy the same sleep enhancing benefits as they will from taking melatonin alone, but they will also be getting the broader spectrum of benefits that comes from increased serotonin levels. (If you take melatonin alone it does not enhance the functions of the serotonin system.)
The effects of 5-HTP on melatonin depend on:
How much 5-HTP you take and
Time of the day 5-HTP is taken.
People who use melatonin as a sleep sedative may find that switching from melatonin to 5-HTP will make it easier to fall asleep and to stay asleep. They will also enjoy healthy and memorable dream periods, and wake up without the morning grogginess that some of them experience with melatonin.
Recommended Dosage for 5-HTP: Take 100 to 300 mg, thirty to forty-five minutes before retiring. Start with the lower dose for at least three days, then consider increasing the dose if results are not what you expected.
Melatonin has been called the body's own natural sleeping pill. It plays a key role in the sleep cycle by helping you fall asleep. Low melatonin levels can cause sleep-onset insomnia.
This is how our body utilize melatonin in controlling our sleep:
The body changes serotonin into melatonin.
Melatonin is stored in the pineal gland inside the brain.
The pineal gland releases melatonin only during times when the level of light is low. Practically speaking, this means that melatonin is secreted only at night, while you are asleep. In the morning, when you open your eyes, the presence of light is a sign to your brain to shut down the melatonin production.
The pineal gland is like a "third eye", a small organ hidden within the brain. Hindu philosophy refers to a "third eye" that "sees" more deeply and truly than the other two. One of the jobs of pineal gland is to respond to changes in light and dark.
The pineal gland helps govern circadian rhythms- the biological rhythms that take place over a day, such as the sleep-wake cycle. This may be one of the reasons why it feels "natural" to sleep at night. You can learn more about circadian rhythms here.
Pineal gland is believed to use melatonin as a "messenger" to "tell" other systems what to do. Several studies suggest that melatonin induces sleep without suppressing REM (dream) sleep, as sedatives and other artificial sleep aids do. Travelers have started using melatonin to "reset their clocks" after flying across one or more time zones, and some studies seem to confirm melatonin's efficacy in combating jet lag and restoring restful sleep patterns.
In several studies, supplementation with melatonin has been found helpful in inducing and maintaining sleep in both children and adults, for both people with normal sleep patterns and those suffering from insomnia. It is also useful in banishing jet lag.
However, it appears that the sleep- promoting effects of melatonin are most apparent only if a person's melatonin levels are low. In other words, taking melatonin is not like taking a sleeping pill or even 5-HTP. It will only produce a sedative effect when melatonin levels are low. Melatonin appears to be most effective in treating insomnia in the elderly, as low melatonin levels are common in this age group. (The efficiency of the melatonin system tends to decline with age.) If you have normal or high levels of melatonin, taking melatonin supplementation will not help in getting better sleep.
Safety: Studies of melatonin's safety are limited, with isolated reports of exacerbation of depression, fatigue and restriction of coronary arteries.
Do not take melatonin supplement if:
You are pregnant or breast-feeding
You are under the age of 35
You are suffering from cancer of the blood or immune system
You have kidney disease
Melatonin supplementation can disrupt the normal circadian rhythm. In one study, a daily dosage of 8 mg a day for only four days resulted in significant alterations in hormone secretions.
Synthetic melatonin may be safer than melatonin from animal sources.
Dosage: Start with 1.5 mg daily, taken 2 hours or less before bedtime. If this is not effective, gradually increase the dosage until an effective level is reached (up to 5 mg daily).
5-HTP
Wikipedia: http://en.wikipedia.org/wiki/5-Hydroxytryptophan
5-HTP (5-hydroxytryptophan) is a compound produced by the body from tryptophan. It is naturally found in many foods and most commonly extracted from the seeds of the Griffonia plant.
In Europe, 5-HTP has been used for decades as an approved treatment for depression, sleep problems, weight loss, and other medical complaints. It is now starting to be used in the USA.
Clinical trials show that 5-HTP is a safe, natural way to boost the brain serotonin levels. Use of 5-HTP has been shown to produce results equal to or better than those of standard synthetic drugs used in the problems arising from serotonin deficiency syndrome.
5- HTP provides the quickest, most effective, and most consistent overall results in treating insomnia. It is an effective alternative for dealing with sleep problems in a safe and natural way compared to sleep medicines. 5-HTP improves the quality of sleep. More importantly, clinical studies show that 5- HTP is also useful in the treatment of sleep disorders other than insomnia.
5-HTP increases REM sleep significantly (typically by about 25 percent) while simultaneously increasing deep sleep stages 3 and 4 without increasing total sleep time. 5- HTP accomplishes this by shortening the amount of time you spend in sleep stages 1 and 2, which in certain ways are the least important stages of the cycle. The higher the dose, the more time spent in REM.
By shifting the balance of the sleep cycle, 5-HTP makes sleep more restful and rejuvenating. Instead of waking feeling tired, worn out, and "hungover," people taking 5- HTP feel vibrant, well rested, and ready to take on the challenges of the day. When we sleep more deeply and dream more efficiently, we wake in the morning with our physical and psychological batteries fully charged.
The impact of 5-HTP on sleep stages is dose-related; taking higher doses produces a somewhat greater impact. In most cases, the lower dosage is adequate. Higher doses may lead to a greater number of disturbing dreams and nightmares due to abnormally prolonged REM sleep. It can also lead to mild nausea.
Melatonin vs. 5-HTP
5-HTP bypasses the brain's light-regulation system that controls the secretion of melatonin. 5-HTP results in the increased the production of neurotransmitters such as serotonin and norepinephrine that stimulate the noradrenergic receptors in the brain. This stimulation directly triggers the production and release of melatonin.
Thus, when you take 5-HTP, it causes the release of melatonin irrespective of how much light is present. The higher levels of melatonin in circulation, helps you to fall asleep and stay asleep better.
People with low melatonin who take 5-HTP at nighttime can enjoy the same sleep enhancing benefits as they will from taking melatonin alone, but they will also be getting the broader spectrum of benefits that comes from increased serotonin levels. (If you take melatonin alone it does not enhance the functions of the serotonin system.)
The effects of 5-HTP on melatonin depend on:
How much 5-HTP you take and
Time of the day 5-HTP is taken.
People who use melatonin as a sleep sedative may find that switching from melatonin to 5-HTP will make it easier to fall asleep and to stay asleep. They will also enjoy healthy and memorable dream periods, and wake up without the morning grogginess that some of them experience with melatonin.
Recommended Dosage for 5-HTP: Take 100 to 300 mg, thirty to forty-five minutes before retiring. Start with the lower dose for at least three days, then consider increasing the dose if results are not what you expected.
Thursday, December 30, 2010
What is PMDD? Premenstrual Dysphoric Disorder
Premenstrual dysphoric disorder (PMDD) is a severe form of Premenstrual syndrome (PMS), afflicting 3% to 8% of women. It is a diagnosis associated with the luteal phase of the menstrual cycle.
Symptoms
PMDD is premenstrual syndrome (PMS) that is so severe it can be debilitating due to either physical, mental or emotional symptoms.
The hallmark feature of premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) is the predictable, cyclic nature of symptoms or distinct on/offness that begins in the late luteal phase of the menstrual cycle and remits shortly after the onset of menstruation. PMDD is distinguished from PMS by the severity of symptoms, predominance of mood symptoms, and role dysfunction, particularly in personal relationships and marital/family domains.
Treatment is recommended because PMDD interferes with the sufferer's ability to function in her social or occupational life. The cardinal symptom—surfacing between ovulation and menstruation, and disappearing within a few days after the onset of the bleeding—is irritability. Anxiety, anger, and depression may also occur. The main symptoms, which can be disabling, include:
feelings of deep sadness or despair, possible suicide ideation
feelings of tension or anxiety
increased sensitivity to rejection or criticism
panic attacks
mood swings, crying
lasting irritability or anger, increased interpersonal conflicts. Typically sufferers are unaware of the impact they have on those close to them
apathy or disinterest in daily activities and relationships
difficulty concentrating
fatigue
food cravings or binge eating
insomnia or hypersomnia; sleeping more than usual, or (in a smaller group of sufferers) being unable to sleep
feeling overwhelmed or "out of control"
increase or decrease in sex drive
increased need for emotional closeness
physical symptoms: bloating, heart palpitations, breast tenderness, headaches, joint or muscle pain, swollen face and nose
Other symptoms that are common and more specific to PMDD include: physical symptoms such as breast tenderness or swelling, headaches, joint or muscle pain.
an altered view of one's body - a sensation of 'bloating', feeling fat or actual weight gain.
Five or more of these symptoms may indicate PMDD. Symptoms occur during the 2 weeks before the menstrual cycle and disappear within a few days after the onset of the bleeding.
In a recent study published in the journal Biological Psychology and led by Susan Girdler, Ph.D., professor of psychiatry at the University of North Carolina at Chapel Hill School of Medicine, demonstrated that PMDD women had greater sensitivity and respond to stress and pain.
Treatment
Lifestyle changes such as regular exercise and a well balanced diet may ameliorate some of the effects of PMDD. There is some evidence that vitamin B6 in doses up to 100 mg can alleviate symptoms. Certain SSRIs provide relief as well. The U.S. Food and Drug Administration (FDA) has approved four medications for the treatment of PMDD: Fluoxetine (also known as Prozac), was approved by the U.S. Food and Drug administration for PMDD in 2000. Sertraline (Zoloft) was approved in 2002, Paroxetine HCI (Paxil) and also Escitalopram oxalate (Lexapro) has also been approved by the FDA. The patent for Fluoxetine expired in 2001, but Eli Lilly was able to extend patent protection until 2007 for its use in the treatment of PMDD, and thereafter marketed it heavily for this use under the trade name Sarafem. Fluoxetine is available as a generic in the same doses used in Sarafem, with the generic price generally a fraction of the cost for branded Sarafem. L-tryptophan, a serotonin precursor, was found in two studies to provide significant relief when supplemented daily in a large dose of (six grams) per day.
Article From Wikipedia
Symptoms
PMDD is premenstrual syndrome (PMS) that is so severe it can be debilitating due to either physical, mental or emotional symptoms.
The hallmark feature of premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) is the predictable, cyclic nature of symptoms or distinct on/offness that begins in the late luteal phase of the menstrual cycle and remits shortly after the onset of menstruation. PMDD is distinguished from PMS by the severity of symptoms, predominance of mood symptoms, and role dysfunction, particularly in personal relationships and marital/family domains.
Treatment is recommended because PMDD interferes with the sufferer's ability to function in her social or occupational life. The cardinal symptom—surfacing between ovulation and menstruation, and disappearing within a few days after the onset of the bleeding—is irritability. Anxiety, anger, and depression may also occur. The main symptoms, which can be disabling, include:
feelings of deep sadness or despair, possible suicide ideation
feelings of tension or anxiety
increased sensitivity to rejection or criticism
panic attacks
mood swings, crying
lasting irritability or anger, increased interpersonal conflicts. Typically sufferers are unaware of the impact they have on those close to them
apathy or disinterest in daily activities and relationships
difficulty concentrating
fatigue
food cravings or binge eating
insomnia or hypersomnia; sleeping more than usual, or (in a smaller group of sufferers) being unable to sleep
feeling overwhelmed or "out of control"
increase or decrease in sex drive
increased need for emotional closeness
physical symptoms: bloating, heart palpitations, breast tenderness, headaches, joint or muscle pain, swollen face and nose
Other symptoms that are common and more specific to PMDD include: physical symptoms such as breast tenderness or swelling, headaches, joint or muscle pain.
an altered view of one's body - a sensation of 'bloating', feeling fat or actual weight gain.
Five or more of these symptoms may indicate PMDD. Symptoms occur during the 2 weeks before the menstrual cycle and disappear within a few days after the onset of the bleeding.
In a recent study published in the journal Biological Psychology and led by Susan Girdler, Ph.D., professor of psychiatry at the University of North Carolina at Chapel Hill School of Medicine, demonstrated that PMDD women had greater sensitivity and respond to stress and pain.
Treatment
Lifestyle changes such as regular exercise and a well balanced diet may ameliorate some of the effects of PMDD. There is some evidence that vitamin B6 in doses up to 100 mg can alleviate symptoms. Certain SSRIs provide relief as well. The U.S. Food and Drug Administration (FDA) has approved four medications for the treatment of PMDD: Fluoxetine (also known as Prozac), was approved by the U.S. Food and Drug administration for PMDD in 2000. Sertraline (Zoloft) was approved in 2002, Paroxetine HCI (Paxil) and also Escitalopram oxalate (Lexapro) has also been approved by the FDA. The patent for Fluoxetine expired in 2001, but Eli Lilly was able to extend patent protection until 2007 for its use in the treatment of PMDD, and thereafter marketed it heavily for this use under the trade name Sarafem. Fluoxetine is available as a generic in the same doses used in Sarafem, with the generic price generally a fraction of the cost for branded Sarafem. L-tryptophan, a serotonin precursor, was found in two studies to provide significant relief when supplemented daily in a large dose of (six grams) per day.
Article From Wikipedia
Thursday, December 23, 2010
Consequences of Sexual Abuse
Consequences of Sexual Abuse; Effects of Child Abuse; Symptoms of Child Molestation; Child Sexual Abuse Signs
By: Wendy Moelker, psychologist in charge of Emergis, Goes, the Netherlands and Jacob Palme, professor, Stockholm University. First version: 22 Jul 2008. Latest revision: 24 Aug 2008.
What are the consequences of sexual abuse? What are the effects of child abuse? What are the symptoms of child molestation?
Answer:
Note that other traumatic events can cause the same symptoms as sexual molestation. Thus, occurrence of the symptoms listed below is not proof of sexual molestation.
Depending on the seriousness, the duration and the sort of abuse, some of those who were abused in their childhood, or recently retain certain problems due to this trauma. These can be divided into psychological, social, sexual and physical problems.
Psychological problems:
Fears, panic attacks, sleeping problems, nightmares, irritability, outbursts of anger and sudden shock reactions when being touched.
Little confidence, and self-respect and respect for one's own body may change.
Behavior that harms the body: addiction to alcohol and other substances, excessive work or sports, depression, self-destruction and prostitution.
Social problems:
Have little confidence in other people.
Fear of loss of control in relationships.
Sexual problem:
While making love problems often occur. The partner may be confused by a certain remark, touch or behavior that brings back memories of the abuse.
Patients sometimes don't want to make love at all anymore or make love less.
Sexual relation problems may occur, together whit pain while making love, not wanting to make love and problems in getting aroused. Problems with the orgasm and coming also occur.
Physical complaints:
Abdominal pain, pain while making love, menstrual pain, intestinal complaints, stomach ache, nausea, headache, back pain, painful shoulders, in short all kinds of chronic pain may occur. The pain is often inexplicable.
Eating disorders often occur in sexually abused people. More.
When the patients, in reaction to a harmful event, disordered for more than a month in such a way that they can't go to school, can't work, isolate themselves or experience other negative consequences, one can talk about a post-traumatic stress syndrome More information. This disorder originates in reaction to a very harmful event and has three characteristic symptoms:
Denial and repression alternating with re-experiencing,and they are always over irritated.
Denial and repression; they deny or repress the harmful event(s): they don't want to talk about or avoid certain situations. At an older age, memory of sexual abuse is often completely suppressed, but can sometimes be recovered in psychotherapy.
It is, however, difficult to determine if such recovered memories are memories of real experiences of memories of dreams or imagined events. This difficulty can be a problem if you want to prosecute the abuser, but it is not a problem for treatment using modern psychotherapeutic methods.
Re-experiencing ; they experience the event(s) again; unintentionally they are confronted with memories of the abuse, for example through nightmares, sudden memories or unexplainable physical problems.
Over irritation ; they are easily affected, hot-tempered, jumpy, excessively alert and don't fall asleep easily.
By: Wendy Moelker, psychologist in charge of Emergis, Goes, the Netherlands and Jacob Palme, professor, Stockholm University. First version: 22 Jul 2008. Latest revision: 24 Aug 2008.
What are the consequences of sexual abuse? What are the effects of child abuse? What are the symptoms of child molestation?
Answer:
Note that other traumatic events can cause the same symptoms as sexual molestation. Thus, occurrence of the symptoms listed below is not proof of sexual molestation.
Depending on the seriousness, the duration and the sort of abuse, some of those who were abused in their childhood, or recently retain certain problems due to this trauma. These can be divided into psychological, social, sexual and physical problems.
Psychological problems:
Fears, panic attacks, sleeping problems, nightmares, irritability, outbursts of anger and sudden shock reactions when being touched.
Little confidence, and self-respect and respect for one's own body may change.
Behavior that harms the body: addiction to alcohol and other substances, excessive work or sports, depression, self-destruction and prostitution.
Social problems:
Have little confidence in other people.
Fear of loss of control in relationships.
Sexual problem:
While making love problems often occur. The partner may be confused by a certain remark, touch or behavior that brings back memories of the abuse.
Patients sometimes don't want to make love at all anymore or make love less.
Sexual relation problems may occur, together whit pain while making love, not wanting to make love and problems in getting aroused. Problems with the orgasm and coming also occur.
Physical complaints:
Abdominal pain, pain while making love, menstrual pain, intestinal complaints, stomach ache, nausea, headache, back pain, painful shoulders, in short all kinds of chronic pain may occur. The pain is often inexplicable.
Eating disorders often occur in sexually abused people. More.
When the patients, in reaction to a harmful event, disordered for more than a month in such a way that they can't go to school, can't work, isolate themselves or experience other negative consequences, one can talk about a post-traumatic stress syndrome More information. This disorder originates in reaction to a very harmful event and has three characteristic symptoms:
Denial and repression alternating with re-experiencing,and they are always over irritated.
Denial and repression; they deny or repress the harmful event(s): they don't want to talk about or avoid certain situations. At an older age, memory of sexual abuse is often completely suppressed, but can sometimes be recovered in psychotherapy.
It is, however, difficult to determine if such recovered memories are memories of real experiences of memories of dreams or imagined events. This difficulty can be a problem if you want to prosecute the abuser, but it is not a problem for treatment using modern psychotherapeutic methods.
Re-experiencing ; they experience the event(s) again; unintentionally they are confronted with memories of the abuse, for example through nightmares, sudden memories or unexplainable physical problems.
Over irritation ; they are easily affected, hot-tempered, jumpy, excessively alert and don't fall asleep easily.
Sunday, December 12, 2010
What Are The Differences Between Mania & Hypomania And Bipolar I&II?
Excerpts from article: Alternative Depression Therapy
Benjamin Schwarcz MFT - Psychotherapist
Bipolar Symptoms are difficult to recognize without looking at your behavior patterns over time. The typical symptoms of bipolar disorder will depend on what type of episode you are going through.
To break it down as simply as possible, bipolar symptoms will show up in one of four types of episodes:
Depression (may look identical to any typical, "uni-polar" depression)
Mania (extreme elevated mood)
Hypomania (mild to moderate elevated mood)
Mixed (combination of depressive symptoms and increased energy, anxiety or agitation)
Different people experience different symptoms and patterns of this illness. Some may experience periodic manic or hypomanic episodes, followed by periods of normal moods. Others may crash into mild or severe depression, which may last for weeks or even months before resolving. When a person's bipolar symptoms cycle through four or more episodes within a 12 month period, it is called "rapid cycling." Rapid cycling can vary widely in it's frequency, and for some people can cycle several times within a day ("ultra rapid-cycling") or even one minute to the next ("ultra-ultra rapid cycling").
Alternative Mania or Hypomania is generally the only tip-off that a person may have Bipolar Disorder. In the case of "Soft Bipolar" - a milder form of Bipolar II - diagnosis may be especially difficult. And it must be determined that the the apparent bipolar symptoms are not caused by:
head injury or other neurological problem
over-active thyroid
allergic reaction/ food allergies
stimulant or other substance use
other mental illness such as Attention Deficit Hyperactivity Disorder (ADHD), Schizophrenia or Schizoaffective Disorder. (Schizophrenia is a diagnosis characterized by hallucinations and/or delusions, while Schizoaffective Disorder has the addition of bipolar symptoms).
What about "Spiritual Awakening", "Spiritual Crisis" or "Spiritual Emergence"?
Rarely acknowledged by traditional psychiatry, the spiritual dimension of mania and what is most often labeled as "psychosis" may often times reflect a deeper spiritual emergence, a dissolution of ego, or higher state of consciousness. This is rarely a pure spiritually realized state, but rather a sudden, intense expansion of consciousness which is a blend of true spiritual insight, intuition, wisdom, and even psychic experiences -- mixed with ego-level fear, anxiety and confusion. Professionals and crisis workers often fail to respect or recognize the spiritual truths that are part of this experience and instead focus on the "delusional" or psychotic process as pathological and meaningless. This is does a terrible disservice to the person in crisis.
Once the manic episode resolves, the person is often left feeling confused, depressed, frightened of their experience and alienated from others because the spiritual element of the experience is never validated and they cannot find meaning or value in the experience.
"The Natural Medicine Guide to Bipolar Disorder" by Stephanie Marohn, lists twenty factors in Bipolar Disorder. These factors can cause, or contribute to, bipolar symptoms. They are as follows:
genetic vulnerability
stress
chemical toxicity
heavy metal toxicity (such as mercury, lead, copper and aluminum)
food allergies
intestinal dysbiosis
sensitivity to food additives (two common ones are MSG and Aspartame)
nutritional deficiencies or imbalances
neurotransmitter deficiencies or dysfunction
hormonal imbalances
hypoglycemia
structural factors (cranial compression due to birth trauma or later injury)
medical conditions
medications
stimulants
lack of sleep
lack of exercise
lack of light
energy imbalances
psychospiritual issues
Bipolar Disorder is frequently misdiagnosed as depression or anxiety and it often takes more than 10 years for the average person to receive an accurate diagnosis.
In mainstream medical practices, considerations for making a diagnosis are usually restricted to the following:
Personal history/ patterns of mood changes/ symptomology
Response to medication
Family History - especially, blood relatives with Bipolar Disorder, or Depressive Illness.
Personal reflection, and observation by family and friends of a distinct pattern of changing moods, including periods of sustained, abnormally elevated mood, are usually the most reliable means of diagnosis.
"In the pre-drug era, bipolar patients were usually asymptomatic between episodes; 85% returned to their usual occupations; and they showed no signs of long-term cognitive decline. Today, bipolar patients are much more symptomatic; only about one-third return to their usual occupations; and they become cognitively impaired over the long term."
-Robert Whitaker, author of Anatomy of an Epidemic
There is a clear genetic influence for Bipolar Disorder, and although other factors can influence or trigger it, genetics can predispose you to the illness (sometimes referred to as a genetic vulnerability). According to the National Institute of Mental Health, more than two-thirds of people with bipolar disorder have at least one close relative with the disorder or with unipolar major depression.
As the following chart shows, family genetics seems to play a strong role in bipolar disorder, but is not the only factor. Environmental and other factors such as stress, trauma, lack of sleep, drug and alcohol use, and giving birth, can trigger or "uncover" a bipolar vulnerability - setting the disorder in motion. (See the above list of bipolar factors)
Evaluation by a qualified mental health professional is extremely important in order to make an accurate diagnosis. Medical causes of mood changes (such as thyroid problems) should always be tested and ruled out first by a medical doctor before treating bipolar symptoms. Other problems should be ruled our as well, such as food allergies or nutritional deficiencies. Your medical doctor may disregard or minimize this as a relevant cause of bipolar symptoms, so you may need to see a holistic health practitioner for this type of evaluation. Mainstream doctors very rarely consider nutrition and diet in diagnosis or treatment.
Mania
"....I never noticed anything out of the ordinary about Jim before. He's a really high energy person - a real people person. He's incredibly driven and manages to be very successful in his own business and still have time for friends and family. But lately, since his father died, he's been going without sleep. He's started to act strangely and keeps talking about magical powers. He says he can read people's minds. He's been making huge purchases of office equipment that we don't even need. He's been drinking more than usual, and gets even more bizarre, and even hostile when he's had a few drinks. It's almost impossible to get a word in when he's talking and he jumps from one subject to another. He says he's on a mission from God. Today he was nearly arrested for reckless driving...."
Signs and symptoms of mania (or a manic episode) include*:
Increased energy, activity, and restlessness
Excessively "high," overly good, euphoric mood
Extreme irritability
Racing thoughts and talking very fast, jumping from one idea to another
Distractibility, can't concentrate well
Little sleep needed
Unrealistic beliefs in one's abilities and powers
Poor judgment
Spending sprees
A lasting period of behavior that is different from usual
Increased sexual drive
Abuse of drugs, particularly cocaine, alcohol, and sleeping medications
Provocative, intrusive, or aggressive behavior
Denial that anything is wrong
A manic episode is diagnosed if elevated mood occurs with three or more of the other symptoms most of the day, nearly every day, for 1 week or longer. If the mood is irritable, four additional symptoms must be present. Of all Bipolar Symptoms, manic symptoms are the most easy to identify by an outside observer.
Signs and symptoms of depression (or a depressive episode) include*:
Lasting sad, anxious, or empty mood
Feelings of hopelessness or pessimism
Feelings of guilt, worthlessness, or helplessness
Loss of interest or pleasure in activities once enjoyed, including sex
Decreased energy, a feeling of fatigue or of being "slowed down"
Difficulty concentrating, remembering, making decisions
Restlessness or irritability
Sleeping too much, or can't sleep
Change in appetite and/or unintended weight loss or gain
Chronic pain or other persistent bodily symptoms that are not caused by physical illness or injury
Thoughts of death or suicide, or suicide attempts
A depressive episode is diagnosed if five or more of these symptoms last most of the day, nearly every day, for a period of 2 weeks or longer. Bipolar Symptoms showing up as a depressive episode are difficult to diagnose as Bipolar Disorder, without a known history of manic or hypomanic episodes.
A mild to moderate level of mania is called hypomania. Hypomania (characteristic of Bipolar Type 2)may feel good to the person who experiences it and may even be associated with good functioning and enhanced productivity. Thus even when family and friends learn to recognize the mood swings as possible bipolar symptoms, the person may deny that anything is wrong. Without proper treatment, however, hypomania can become severe mania in some people or can switch into depression.
Sometimes, severe episodes of mania or depression include symptoms of psychosis (or psychotic symptoms). Common psychotic symptoms are hallucinations (hearing, seeing, or otherwise sensing the presence of things not actually there) and delusions (false, strongly held beliefs not influenced by logical reasoning or explained by a person's usual cultural concepts). Psychotic symptoms in bipolar disorder tend to reflect the extreme mood state at the time. For example, delusions of grandiosity, such as believing one is the President or has special powers or wealth, may occur during mania; delusions of guilt or worthlessness, such as believing that one is ruined and penniless or has committed some terrible crime, may appear during depression. People with bipolar disorder who have these symptoms are sometimes incorrectly diagnosed as having schizophrenia, another severe mental illness.
It may be helpful to think of the various mood states in bipolar disorder as a spectrum or continuous range. At one end is severe depression, above which is moderate depression and then mild low mood - a common and transitory state when it is short-lived but is termed "dysthymia" when it is chronic. Then there is normal or balanced mood, above which comes hypomania (mild to moderate mania - a characteristic of Bipolar Type 2), and then severe mania (which is required for a diagnosis of Bipolar Type I).
In some people, however, bipolar symptoms may include elements of both mania and depression -- what is called a mixed bipolar state. Symptoms of a mixed state often include agitation, trouble sleeping, significant change in appetite, psychosis, and suicidal thinking. A person may have a very sad, hopeless mood while at the same time feeling extremely energized. This can be extremely disruptive to a person's sense of order and sense of self. And it can be confusing to family and friends because it is so hard to understand what the person is experiencing.
Much research has been done, and continues to show that fish oil is useful as a mood stabilizer and anti-depressant, and it is non-toxic. It is widely recognized as a natural medicine for depression and bipolar symptoms. It also has multiple other health benefits including heart health, prevention of stroke, diabetes, cancer, and arthritis.
This information may serve as a self-help tool, but the use of this information does not constitute a therapist/client relationship and should not serve as a means of self-diagnosis or a substitution for actual psychotherapy. The information on this site is for informational purposes only. If you are experiencing depressive or bipolar symptoms it is advised that you see your doctor or therapist for an evaluation. If you are having active thoughts of suicide please call 911 or your local Psychiatric Emergency Service, or call the National Suicide Hotline: 1-800-SUICIDE.
Benjamin Schwarcz MFT - Psychotherapist
Bipolar Symptoms are difficult to recognize without looking at your behavior patterns over time. The typical symptoms of bipolar disorder will depend on what type of episode you are going through.
To break it down as simply as possible, bipolar symptoms will show up in one of four types of episodes:
Depression (may look identical to any typical, "uni-polar" depression)
Mania (extreme elevated mood)
Hypomania (mild to moderate elevated mood)
Mixed (combination of depressive symptoms and increased energy, anxiety or agitation)
Different people experience different symptoms and patterns of this illness. Some may experience periodic manic or hypomanic episodes, followed by periods of normal moods. Others may crash into mild or severe depression, which may last for weeks or even months before resolving. When a person's bipolar symptoms cycle through four or more episodes within a 12 month period, it is called "rapid cycling." Rapid cycling can vary widely in it's frequency, and for some people can cycle several times within a day ("ultra rapid-cycling") or even one minute to the next ("ultra-ultra rapid cycling").
Alternative Mania or Hypomania is generally the only tip-off that a person may have Bipolar Disorder. In the case of "Soft Bipolar" - a milder form of Bipolar II - diagnosis may be especially difficult. And it must be determined that the the apparent bipolar symptoms are not caused by:
head injury or other neurological problem
over-active thyroid
allergic reaction/ food allergies
stimulant or other substance use
other mental illness such as Attention Deficit Hyperactivity Disorder (ADHD), Schizophrenia or Schizoaffective Disorder. (Schizophrenia is a diagnosis characterized by hallucinations and/or delusions, while Schizoaffective Disorder has the addition of bipolar symptoms).
What about "Spiritual Awakening", "Spiritual Crisis" or "Spiritual Emergence"?
Rarely acknowledged by traditional psychiatry, the spiritual dimension of mania and what is most often labeled as "psychosis" may often times reflect a deeper spiritual emergence, a dissolution of ego, or higher state of consciousness. This is rarely a pure spiritually realized state, but rather a sudden, intense expansion of consciousness which is a blend of true spiritual insight, intuition, wisdom, and even psychic experiences -- mixed with ego-level fear, anxiety and confusion. Professionals and crisis workers often fail to respect or recognize the spiritual truths that are part of this experience and instead focus on the "delusional" or psychotic process as pathological and meaningless. This is does a terrible disservice to the person in crisis.
Once the manic episode resolves, the person is often left feeling confused, depressed, frightened of their experience and alienated from others because the spiritual element of the experience is never validated and they cannot find meaning or value in the experience.
"The Natural Medicine Guide to Bipolar Disorder" by Stephanie Marohn, lists twenty factors in Bipolar Disorder. These factors can cause, or contribute to, bipolar symptoms. They are as follows:
genetic vulnerability
stress
chemical toxicity
heavy metal toxicity (such as mercury, lead, copper and aluminum)
food allergies
intestinal dysbiosis
sensitivity to food additives (two common ones are MSG and Aspartame)
nutritional deficiencies or imbalances
neurotransmitter deficiencies or dysfunction
hormonal imbalances
hypoglycemia
structural factors (cranial compression due to birth trauma or later injury)
medical conditions
medications
stimulants
lack of sleep
lack of exercise
lack of light
energy imbalances
psychospiritual issues
Bipolar Disorder is frequently misdiagnosed as depression or anxiety and it often takes more than 10 years for the average person to receive an accurate diagnosis.
In mainstream medical practices, considerations for making a diagnosis are usually restricted to the following:
Personal history/ patterns of mood changes/ symptomology
Response to medication
Family History - especially, blood relatives with Bipolar Disorder, or Depressive Illness.
Personal reflection, and observation by family and friends of a distinct pattern of changing moods, including periods of sustained, abnormally elevated mood, are usually the most reliable means of diagnosis.
"In the pre-drug era, bipolar patients were usually asymptomatic between episodes; 85% returned to their usual occupations; and they showed no signs of long-term cognitive decline. Today, bipolar patients are much more symptomatic; only about one-third return to their usual occupations; and they become cognitively impaired over the long term."
-Robert Whitaker, author of Anatomy of an Epidemic
There is a clear genetic influence for Bipolar Disorder, and although other factors can influence or trigger it, genetics can predispose you to the illness (sometimes referred to as a genetic vulnerability). According to the National Institute of Mental Health, more than two-thirds of people with bipolar disorder have at least one close relative with the disorder or with unipolar major depression.
As the following chart shows, family genetics seems to play a strong role in bipolar disorder, but is not the only factor. Environmental and other factors such as stress, trauma, lack of sleep, drug and alcohol use, and giving birth, can trigger or "uncover" a bipolar vulnerability - setting the disorder in motion. (See the above list of bipolar factors)
Evaluation by a qualified mental health professional is extremely important in order to make an accurate diagnosis. Medical causes of mood changes (such as thyroid problems) should always be tested and ruled out first by a medical doctor before treating bipolar symptoms. Other problems should be ruled our as well, such as food allergies or nutritional deficiencies. Your medical doctor may disregard or minimize this as a relevant cause of bipolar symptoms, so you may need to see a holistic health practitioner for this type of evaluation. Mainstream doctors very rarely consider nutrition and diet in diagnosis or treatment.
Mania
"....I never noticed anything out of the ordinary about Jim before. He's a really high energy person - a real people person. He's incredibly driven and manages to be very successful in his own business and still have time for friends and family. But lately, since his father died, he's been going without sleep. He's started to act strangely and keeps talking about magical powers. He says he can read people's minds. He's been making huge purchases of office equipment that we don't even need. He's been drinking more than usual, and gets even more bizarre, and even hostile when he's had a few drinks. It's almost impossible to get a word in when he's talking and he jumps from one subject to another. He says he's on a mission from God. Today he was nearly arrested for reckless driving...."
Signs and symptoms of mania (or a manic episode) include*:
Increased energy, activity, and restlessness
Excessively "high," overly good, euphoric mood
Extreme irritability
Racing thoughts and talking very fast, jumping from one idea to another
Distractibility, can't concentrate well
Little sleep needed
Unrealistic beliefs in one's abilities and powers
Poor judgment
Spending sprees
A lasting period of behavior that is different from usual
Increased sexual drive
Abuse of drugs, particularly cocaine, alcohol, and sleeping medications
Provocative, intrusive, or aggressive behavior
Denial that anything is wrong
A manic episode is diagnosed if elevated mood occurs with three or more of the other symptoms most of the day, nearly every day, for 1 week or longer. If the mood is irritable, four additional symptoms must be present. Of all Bipolar Symptoms, manic symptoms are the most easy to identify by an outside observer.
Signs and symptoms of depression (or a depressive episode) include*:
Lasting sad, anxious, or empty mood
Feelings of hopelessness or pessimism
Feelings of guilt, worthlessness, or helplessness
Loss of interest or pleasure in activities once enjoyed, including sex
Decreased energy, a feeling of fatigue or of being "slowed down"
Difficulty concentrating, remembering, making decisions
Restlessness or irritability
Sleeping too much, or can't sleep
Change in appetite and/or unintended weight loss or gain
Chronic pain or other persistent bodily symptoms that are not caused by physical illness or injury
Thoughts of death or suicide, or suicide attempts
A depressive episode is diagnosed if five or more of these symptoms last most of the day, nearly every day, for a period of 2 weeks or longer. Bipolar Symptoms showing up as a depressive episode are difficult to diagnose as Bipolar Disorder, without a known history of manic or hypomanic episodes.
A mild to moderate level of mania is called hypomania. Hypomania (characteristic of Bipolar Type 2)may feel good to the person who experiences it and may even be associated with good functioning and enhanced productivity. Thus even when family and friends learn to recognize the mood swings as possible bipolar symptoms, the person may deny that anything is wrong. Without proper treatment, however, hypomania can become severe mania in some people or can switch into depression.
Sometimes, severe episodes of mania or depression include symptoms of psychosis (or psychotic symptoms). Common psychotic symptoms are hallucinations (hearing, seeing, or otherwise sensing the presence of things not actually there) and delusions (false, strongly held beliefs not influenced by logical reasoning or explained by a person's usual cultural concepts). Psychotic symptoms in bipolar disorder tend to reflect the extreme mood state at the time. For example, delusions of grandiosity, such as believing one is the President or has special powers or wealth, may occur during mania; delusions of guilt or worthlessness, such as believing that one is ruined and penniless or has committed some terrible crime, may appear during depression. People with bipolar disorder who have these symptoms are sometimes incorrectly diagnosed as having schizophrenia, another severe mental illness.
It may be helpful to think of the various mood states in bipolar disorder as a spectrum or continuous range. At one end is severe depression, above which is moderate depression and then mild low mood - a common and transitory state when it is short-lived but is termed "dysthymia" when it is chronic. Then there is normal or balanced mood, above which comes hypomania (mild to moderate mania - a characteristic of Bipolar Type 2), and then severe mania (which is required for a diagnosis of Bipolar Type I).
In some people, however, bipolar symptoms may include elements of both mania and depression -- what is called a mixed bipolar state. Symptoms of a mixed state often include agitation, trouble sleeping, significant change in appetite, psychosis, and suicidal thinking. A person may have a very sad, hopeless mood while at the same time feeling extremely energized. This can be extremely disruptive to a person's sense of order and sense of self. And it can be confusing to family and friends because it is so hard to understand what the person is experiencing.
Much research has been done, and continues to show that fish oil is useful as a mood stabilizer and anti-depressant, and it is non-toxic. It is widely recognized as a natural medicine for depression and bipolar symptoms. It also has multiple other health benefits including heart health, prevention of stroke, diabetes, cancer, and arthritis.
This information may serve as a self-help tool, but the use of this information does not constitute a therapist/client relationship and should not serve as a means of self-diagnosis or a substitution for actual psychotherapy. The information on this site is for informational purposes only. If you are experiencing depressive or bipolar symptoms it is advised that you see your doctor or therapist for an evaluation. If you are having active thoughts of suicide please call 911 or your local Psychiatric Emergency Service, or call the National Suicide Hotline: 1-800-SUICIDE.
Subscribe to:
Posts (Atom)
