Posted in life in general on April 26th, 2009 by admin – Comments Off
I have decided to skip the usual list of links to major mental health websites. If you are looking for those, I highly recommend you start from the site of Michigan Mental Health Network . This site encompasses everything you may want to know about mental health in Michigan and beyond. It contains a directory of therapists, clinics and support groups in Michigan; an excellent list of links to mental health websites; and interesting articles for professionals and lay persons alike.
Another excellent resource is the website The guide to self help books. It contain a directory of books, arranged by different topics in self help, personal growth and self improvement areas.
I will dedicate this space to less known resources, that touched me deeply and influenced my life and my professional work.
This blog is not a substitute for professional advice on diagnosis or treatment of a mental health condition. Please consult with a professional before trying any of the ideas presented here.
If you have more recommendations along those lines, email me at mchll.samuel@gmail.com I’ll be more than happy to add them.
Deficiency in vitamin D is linked to Parkinson disease and to cognitive decline according to a new article in Scientific American. Former studies have found that vitamin D deficiency is also linked to depression. According to the article, about three quarters of the population in the USA suffer from vitamin D deficiency. Here, in Michigan, the percentage may be even higher because of the lack of sunlight.
If you suffer from depression, it would be prudent to ask for a blood test, to determine whether your blood levels are within normal limits. Do not take extra supplements of Vitamin D without consulting your primary care physician, as it can be toxic in large doses.
This poignant movie describes the grief process of an older man who has lost his wife, the love of his life. We witness both his pain and despair and his process of recovery. His recovery is initiated by his determination to carry out a dream that they had together, in spite of his wifes absence. Underneath the adventure story and amusing animation lies a deeper truth about the need, not to forget but to continue living , forming new bonds and connections while remembering .
This book was written by an experienced art teacher. She shares her teaching methods and understanding of the process of creation. The basic assumption, that underlines her method, is that learning to draw is not so much learning physical technique or coordination but it is mainly learning the ability to see. In seeing the author does not mean the passive act of gazing at the world, but a deeper sense of sight as if seeing things for the first time. As a rule we tend to look at things without noticing, we in a sense recognize, we don’t really see. The exercises in the book are directed at making us look at the world in a fresh way, to cast off the conventions that limit us. Her book is full of testimonies and pictures of people that have learned to draw for the first time in their lives.
It is intriguing to take her basic tenant in a more abstract, or metaphorical, way. To learn to sense what is really out there, in our world, instead of being captives of our past, conventions and belief systems. There are many approaches, or traditions, that hint at this journey under different theoretical and philosophical guises. For example, Buddhism recommends the practice of mindfulness, living in the present and being aware of both thing internal and external to us.
How can studying to draw contribute to our mental well being? It is my belief, that the more we learn diverse skills, particularly those that are new to us, we learn to utilize unused areas of our brain. This in turn enhances our brain functioning, and ultimately our well being.
Depression contributes, and is maintained by common distorted thought patterns.
This checklist is taken from the Wikipedia, “Feeling Good” book and other sources, with some changes and additions. As you go through this list try to identify these patterns that you tend to use. It may be an eye opener: You will realize that what sounded like “the reality”, is indeed very subjective. This is the first step to start controlling those thought patterns, and influence your mood. You may want to keep track of these thought patterns in a journal.
Black and white thinking – No shades of grey. Thinking of things in absolute terms, like “always”, “every”, “never”. If it is not perfect, it is a failure.
Overgeneralization – Taking isolated cases and using them to make wide generalizations. Generalization from one detail , or aspect of a situation, to the whole situation.
Mental filter – Focusing almost exclusively on negative or upsetting aspects of an event while ignoring other positive aspects.
Disqualifying the positive – Continually deemphasizing positive experiences.
Jumping to conclusions – Drawing negative conclusions from little evidence. Two specific subtypes:
Mind reading – Assuming you can read the feelings and thoughts of others. You know for sure what other people think of you, and of course is it negative.
Future reading – Catastrophizing. You expect the worst possible outcome, however unlikely. You ruminate about “What if”.
Magnification and minimization – Distorting aspects of a memory or situation through magnifying or minimizing them such that they no longer correspond to objective reality. If you are depressed, often the positive characteristics of other peopleare exaggerated and negative characteristics are understated. The reverse happens when you think about yourself.
Emotional reasoning – Accept your emotions as a valid evidence. ”I feel therfore it is true”. If you feel stupid , than you are stupid.
Should statements – You know the way things “should” be. You haverigid rules which always apply, no matter what the circumstances are. Using “should” statement leaves you and others feeling preasured, guilty, and on the long run jeopardizes any motivation for change. It does not allow you to be flexible and adapt to changing circumstances.
Labeling – Rather than describing a specific behavior, you assign a negative label to yourself. it is not the action that was a mistake, you are the mistake. Frequntly, you judge others as harshly as you judge yourself.
Personalization - Attribution of personal responsibility and guilt to yourself for events over which you have no control.
False expectations: Assuming that other people should be able to read your mind, without any need of your part to express your emotions and needs. Assuming that your happiness depends on somebody else.
First it may be useful to define what premature ejaculation is. Although it may seem self explanatory, one problem may be that you or your partner’s expectation of sexual stamina, often nurtured by popular culture, are unrealistic.
Usually, premature ejaculation is diagnosed when a man frequently ejaculates sooner during intercourse than he or his partner wishes, either before penetration or shortly after.
If you do suffer from premature ejaculation there are behavioral approaches to the problem and medication. While medication, such as SSRI, may help – they are effective only while being taken. Once you stop taking the medication the effect also passes. The other downside of taking these medications is that you will need to cope with their side effects. This is why it is better to start with the behavioral methods rather than start with medication. Those can be added later if needed.
Contrary to common beliefs the behavioral approach does not involve either mental numbing, such as distracting yourself from the sensations, or physical numbing with some form of numbing cream. Somewhat surprisingly, the most successful approaches involve heightening your awareness to your physical sensations, while maintaining physical relaxation. Only by increased awareness and mindfulness, you can learn to regulate better your arousal level, and hence your ejaculation.
Breathing exercises is an underutilized discipline that can contribute to your well being. From my clinical experience, breathing exercises are helpful in decreasing symptoms of depression, anxiety, panic attacks, and improving concentration. They are a great tool for stress management in your life, if you go through tough times or life transitions.
Most breathing exerciese come from Pranayama - a fundamental part of Yoga. The basic book on this subject is Light on Pranayama: The Yogic Art of Breathing by Ayengar, a renown Yoga teacher. From these exercises, ”Alternate breathing” is the most beneficial one for people that suffer from anxiety and panic attacks.
Most Yoga teachers do not teach breathing exercises in regular yoga classes, so you may need to ask for a private lesson. If you have never done it before, It is advisable to learn under guidance. If you have any medical condition, you may want to consult your health practitioner.
I know that there are similar exercises in martial arts. but I have not explored those. You may want to check with a local martial art teacher.
One of the most common reason that women and couples seek sexual counseling is the women’s low sexual desire.
Surprisingly enough, many times the problem is the pill. If you are on the pill, and are suffering from low sexual desire, try to switch to a birth control method, that does not involve hormones. You may want to consult your OB/GYN practitioner, or go to Planned Parenthood. Often the counselor at Planned Parenthood will dedicate more time to hear your concerns, and may suggest a wider selection of options to choose from. Be aware that it may take several months for your body to recover.
Clearly the pill does not always affect women in this way, or you may not be using the pill. There are many other reasons for the low sexual desire.
“Waltz with Bashir” is an examination of post traumatic stress disorder in veterans. ThisIsraeli animated film is a documentary on the Lebanon war, that took place in the early 1980′s. The movie documents the journey of the director back into into the horrors of that war. The director is driven to delve into his past in an effort to fill in a period in his life that he has blanked out, but fills him with unease
The movie consist in interviews of people that were there, in Lebanon. The “animated” people in the movie are real people, identified by their real name.
As the director searches out friends from that period in his life he comes across the many forms that PTSD can take. Some have recurring nightmares they cannot shake off; or flashbacks that disturb their daily activities. One of the veterans could go through the day only by smoking marijuana incessantly. He left Israel , distancing himself from this environment, probably to avoid any trigger that could remind him of the war.
Most veterans felt guilt. Guilt for what they have done, or have not done, or failed to prevent. Sometimes even guilt for surviving, while others died.
The movie shows that PTSD may be caused not only by traumatic events that were personally experienced but horrors that were witnessed and events that fundamentally violate the ethics on which we were raised.
Sometimes PTSD takes the form of being alienated of daily life. One of the protagonists came for vacation from the war. He walks down the familiar street, but everything he sees seemed strange, different. He cannot engage in the regular mundane life, with all its trivialities. When I worked with veterans in Israel, many times this was the most disturbing symptom. As if they are not fully alive any more.
Many of the protagonists would be considered ”functional”. They manage to work and to have family. They probably do not fullfill the full criteria of PTSD as defined in the DSM. Nevertheless, they suffer. Their quality of life is diminished. Sometimes they are not able to apply their full potential, even if they seem from the outside as functioning people.
Now, that American soldiers are coming back from Iraq, this movie is more important than ever. It helps the victims of PTSD and their families understand what they are going through. Hopefully, this movie will help them see that they are not “crazy” and will reduce their loneliness.
Warning: In spite of the movie’s striking beauty, it is not an easy movie to watch.
This little known book describes the inner experience of depression, in a very sensitive and authentic way. Its charm lies in the fact that in spite of the very real description of depression, It is full of hope. for
In the beginning Lea, The main character, is in her deepest moment of despair. The world seemed bleak, senseless and cruel. She feels complete alienation. Her pain was so great, that she tried to jump from a bridge, in a futile attempt to commit suicide. An alien caught her and saved her life.
The first step to her recovery was numbing her emotional pain. The alien temporarily numbed Lea’s pain and locked her in a house, in order to protect her. (Fantasy equivalent to psychotropic medication? Hospitalization?) Lea felt better, though numbed. She knew that the numbness was a temporary relief, a crutch to support her during the process of recovery.