Thursday, May 9, 2013

'Be kind to yourself' and other advice for people who wish to be happy



Image Source: womanwithdrive.com.au


It seems that many people need to be reminded time and again of the importance of self-compassion. This is especially true for highly driven individuals who want to attain more out of their lives.

In the pursuit of happiness and success, many people tend to forget about their own needs. The accomplishment of goals takes precedence over everything else that they neglect their health and well-being for even the smallest of gains. Often, many people may sacrifice the time they can spend in the presence of their friends and loved ones for their careers – and they end up regretting doing so.

Indeed, life is in movement. It is in the pursuit of a lofty goal or a series of smaller objectives. It is in growth. However, all of this must not be done at the cost of losing oneself. Greatness and happiness can be achieved without people being too hard on themselves.



Image Source: stressstop.com


Practicing self-compassion is only the beginning. When individuals learn to think about themselves positively – considering their needs, strengths and weaknesses, and what they want – they can begin to work on things that truly matter to them.

They can seek a job that makes them happy, and they won’t have to worry about finding motivation to do their best at work. With constant drive and motivation, individuals can maximize their productivity during work hours. This, in turn, allows them to have time for other pursuits such as their hobbies or investing in meaningful relationships with friends and family.



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Dr. Gary Zomalt is a psychotherapist and the owner of 3R Counseling & Consulting. Find more resources on happiness and success through this Facebook page.

Friday, April 5, 2013

REPOST: Are we over-diagnosing mental illness?


A recent article on CNN.com  reports that normal responses to life's challenges are often labeled as disorders or as mental illness. 


Image Source: cnn.com



CNN) -- To ease the heartache of her first child's stillbirth, Kelli Montgomery chose rigorous exercise, yoga and meditation over the antidepressants and sleeping pills that her physicians immediately suggested.

"'You need to be on this medication or that medication.' It was shocking to me that that was the first line of defense," said Montgomery, 42, director of the MISS Foundation for Grieving Families in Austin, Texas. "From the time I was in the hospital to when I was seeing my general practitioner, that's what they were insisting on."

Her choice stemmed partly from a longtime aversion to taking prescription drugs. It was also the result of listening to a growing group of psychiatrists, psychologists and clinical social workers from around the world who argue that depression and other normal responses to life's toughest challenges are too often labeled as disorders -- and as such, demand medicine with sometimes dangerous side effects.

Protesters such as Montgomery contend diagnoses of serious psychological and psychiatric disorders have also needlessly skyrocketed alongside the Diagnostic and Statistical Manual of Mental Disorders' expanding list of what constitutes mental illness. The manual is considered the bible of psychiatry because it's the criteria mental health professionals use to diagnose patients. One example of the issue is the frequency of bipolar disorder in children. It has jumped 40-fold in the last two decades, said Dr. Bernard Carroll, a former Duke University psychiatry department chairman.

Using downward dogs to treat depression

"You've got all these young kids running around with this diagnosis, yet many of them have never, ever had a manic episode, which is the hallmark of bipolar disorder," said Carroll, now the scientific director of the Pacific Behavioral Research Foundation. "Many of these kids," he continued, "have never had anything other than irritability. Yet they're exposed to anti-convulsants, anti-psychotic drugs, which have serious long-term side effects in the form of obesity, metabolic syndrome, diabetes and some movement disorders ... that can leave a person extremely disfigured physically."

The International DSM-5 Response Committee -- named after the upcoming fifth incarnation of that diagnostic manual -- plans to launch a campaign next month aimed at blocking the manual's May 20 release. Short of that, critics plan to press ahead with their case that the DSM-5 should be viewed with some skepticism and not wholly embraced by practitioners or patients. "We believe that there is now overwhelming evidence that DSM-5 is scientifically unsound (and) statistically unreliable," said clinical psychologist Peter Kinderman, director of the University of Liverpool's Institute of Psychology, Health and Society. He is helping organize the international campaign with petition drives in the United States, the United Kingdom and France.

The American Psychiatric Association, whose manual has been used by health insurers, pharmaceutical companies, doctors and other clinicians since it first published in 1952, has dismissed DSM-5 opponents as overly alarmed.

"All the good epidemiological studies unfortunately show that one in five people have a psychological disorder. ... They're prevalent, they're just all over the place, and that's very disturbing to some people," said Dr. Carl Bell, a Chicago psychiatrist and University of Illinois School of Medicine director of public health and community psychiatry.

One of 15 members of a DSM-5 committee zeroing in on personality disorders, Bell spoke on behalf of the psychiatric association. "If you dig down into (the DSM-5), it's an extraordinarily complex document."

Being transgender no longer a mental 'disorder' in diagnostic manual However, critics contend, the manual's shortcomings include its lack of scientifically conclusive field testing of some of its recommendations; its failure to consider the prior effectiveness or ineffectiveness of anti-psychotic drugs to determine a patient's present diagnosis; and its lumping of, for example, what had been a spectrum of depressions -- from the mildly melancholic to the severely debilitating -- into one group.

"This is the reason that people nowadays are jumping up and saying, 'The antidepressant drugs don't work,'" Carroll said. "If you take this broad category, it's difficult to even show why they don't work."

"There's a great deal of a concern, so we are hardly voices in the wilderness," said Dr. Allen Frances, author of the book "Saving Normal: An Insider's Revolt Against Out of Control Psychiatric Diagnosis, DSM-5, Big Pharma and the Medicalization of Ordinary Life." He is largely credited with spearheading anti-DMS-5 efforts.

"A petition regarding DSM-5, signed by 50-plus associations, was presented to the (psychiatric association), asking for an independent scientific review. The association brushed it aside," said Frances, a Duke professor emeritus and former psychiatric department chairman. The psychiatric association says the DSM-5 was independently reviewed for 18 months but that those findings will not be made public. Also, the reviewers' identities will not be disclosed until the manual is released.

"The development of DSM-5 began with an unprecedented process of research evaluation that included a series of white papers and 13 scientific conferences supported by the National Institutes of Health," wrote Dr. David Kupfer, chairman of the University of Pittsburgh School of Medicine, who oversees the entire DSM-5 task force, in an e-mail.

"This preparation brought together more than 400 international scientists and produced a series of monographs and peer-reviewed journal articles. DSM-5 is the product of the most extensive discussion and debate -- as part of the most transparent process -- of any DSM." Mental illness in children: Know the signs

Frances contends that the process, though conducted with volunteers, has been somewhat secretive and did not sufficiently consider objections to what the manual will contain. Frances led the task force that produced the DSM IV in 2000. "What motivates me is the experience of having inadvertently contributed to fads and psycho-diagnosis that have resulted in over-diagnosis and over-treatment," Frances said. "Some of this happened during DSM IV, even though we were more conservative with that document than they've been with DSM-5, with its many changes that are unsupported and, in some cases, quite reckless."

For example, Frances said DSM-5 would mislabel one in four people with chronic pain and irritable bowel syndrome with the DSM-5's newly created "somatic symptom disorder," which is diagnosed when a person has spent at least six months steadily thinking of and being anxious about their medical illness.

According to Frances and other like-minded critics, a confluence of related factors resulted in an "over-medicalizing" and over-diagnosis of mental illness. Chief among them, they contend, is that an increasing number of primary care and other nonpsychiatric doctors are dispensing anti-psychotic drugs, despite their lack of training in that area of medicine. Aggressive sales and marketing by pharmaceutical companies may also be driving the surge.

Those factors, Montgomery said, were likely part of what was at play after her baby's stillbirth. "I had no mental illness. I had never been medicated. I had not even suggested that I was depressed," she said. "And I kept asking if anyone merely knew a therapist that I could go talk to about what was clearly a traumatic experience."

While Montgomery didn't require prescription medications, even DSM-5 protesters acknowledge that there are people whose disorders demand such intensive intervention, perhaps throughout their lifetime.

Still, critics say the upcoming manual veers in the wrong direction. "The DSM-5, in many ways, reflects the politics of psychiatry these days," said Dr. Joel Paris, author of "Prescriptions for the Mind: A Critical View of Contemporary Psychiatry," a psychiatry professor at McGill University and researcher at Mortimer B. Davis-Jewish General Hospital in Montreal, Quebec.

"Everybody has a kind of investment in certain diagnoses. Those who are studying a particular disorder often are saying, 'Well, this is much more common than you think they are. Oh, the prevalence is very high.' But we risk losing legitimacy because of over-diagnosis. ... The fact is that most people get by with bad patches in their lives. They recover."

Gary Zomalt has years of experience in psychotherapy. Follow this Facebook page for more updates.

Thursday, March 7, 2013

REPOST: The next frontier is inside your brain



What is an “activity map”? Will this new research proposal lead to a deeper understanding on the human brain works ? This New York Times article has the details.

 
The Obama administration is planning a multiyear research effort to produce an “activity map” that would show in unprecedented detail the workings of the human brain, the most complex organ in the body. It is a breathtaking goal at a time when Washington, hobbled by partisan gridlock and deficit worries, seems unable to launch any major new programs.

Image Source: nytimes.com
This effort — if sufficiently financed — could develop new tools and techniques that would lead to a much deeper understanding of how the brain works. The ultimate aim, probably not reachable for decades, is to answer such fundamental questions as how the brain generates thoughts, dreams, memories, perception and consciousness — and to find ways to intervene and influence such brain activities. It may also be possible to determine how the brain changes over time in response to learning.

We are a long way from that kind of understanding today. Scientists using electrodes and existing imaging technologies have been able to study how individual neurons and small networks of neurons respond to stimuli. But the human brain has some 100 billion neurons, each interacting with perhaps 10,000 other neurons through complex circuitry that no existing technology has the speed or resolution to track. All told, there could be 1,000 trillion connections between neurons in the brain.

Scientists have been able to infer the main functions of certain regions of the human brain by studying patients with head injuries, brain tumors and neurological diseases or by measuring oxygen levels and glucose consumption in the brains of healthy people, according to Dr. Francis Collins, director of the National Institutes of Health. But as Dr. Collins explains, this is like listening to the string section alone instead of the entire orchestra.

The sweeping scope of the new initiative, which has not yet been officially unveiled, was revealed by John Markoff in The Times on Monday. Fortunately, there is a strong base of knowledge to build on. Researchers have already made significant discoveries about brain functioning. They have identified how neurons behave at the point where anesthetized patients lose awareness, bringing us a step closer to understanding the nature of consciousness. They have linked certain areas of the brain to musical creativity and other areas to the formation of emotions and habits.

Scientists have even determined what animals are dreaming by first having them walk through certain locations in a fixed order and recording which neurons are activated. Then when the animal is sleeping, they can see if the same neurons are firing in the same order, an indication that the animal is probably dreaming about the walking it had just done. This rather simple experiment involves putting electrodes in the brain to record perhaps 100 neurons at a time. To really understand what is happening when an individual dreams, scientists will need to record what happens to many thousands or possibly millions of neurons as the dream is unfolding.

Recent advances in nanotechnology, microelectronics, optics, data compression and storage, cloud computing, information theory and synthetic biology could help make possible investigations that were unimaginable before. For instance, scientists might extend the value of traditional brain scans by implanting nanosensors, wireless fiber-optic probes or genetically engineered living cells to penetrate brain tissue and report which neurons are firing and when in response to various stimuli.

There should be clinical benefits as well. The knowledge developed could enable biomedical scientists to find more accurate ways to diagnose and treat depression, schizophrenia, dementia, autism, stroke, Parkinson’s and other illnesses or injuries of the brain.

President Obama hinted at broad ambitions for scientific advancement in his State of the Union address, saying, “Now is the time to reach a level of research and development not seen since the height of the space race.” He mentioned mapping the human brain, but it’s more likely that scientists will start with smaller brains and central nervous systems — like those of worms, fruit flies, zebra fish and small mammals — before they move on to primates. No firm budget exists yet, but some leading researchers say this initiative may require more than $300 million a year, or some $3 billion over the first decade, in federal support. Whether that is new money or drawn from existing well-financed programs, it is an investment worth making.

Of the big scientific programs in the past half-century, few if any were as daunting as the brain project. The race with Russia to land men on the Moon in the 1960s was comparatively straightforward because it was largely achieved with technologies that already existed. The Human Genome Project, completed a decade ago, had a clearly defined goal — to identify the complete sequence of genes on every chromosome in the body — and there was little doubt it was achievable; the only question was how fast and at what cost.

By contrast, the brain project will have to create new tools to explore an organ that is the seat of human cognition and behavior. A task of that magnitude can truly capture the imagination.

As a renowned psychotherapist, Gary Zomalt has transformed countless lives and communities in California. This Facebook page shares updates about psychotherapy and other mental health topics..

Wednesday, March 6, 2013

The value of stress in daily life



For many stressed-out people, the idea of living stress-free at some time in the near future continues to hold a strong appeal. A vacation from all of one’s worries and responsibilities remains as an important motivator and recharger to many. In fact, experts on mental health and productivity assert that workers should take short vacations more often in order to feel refreshed and consequently more productive at work.


Image Source: robertjrgraham.com


The idea that needs to be corrected, however, is that being completely stress-free is ideal for a person.

The feeling of stress comes from the amygdala, a part of the brain which sends alarms to the body when some form of danger is present. This alarm is actually always on – it is present in times of life-threatening danger, and it is ringing in times when one just wants to avoid trouble. It also follows that people actually experience varying levels of stress at all times.


Image Source: newscenter.berkeley.edu


There is a healthy level of stress, but it can also be in excess. The times when people experience a lot of stress are the times when they don’t pay attention to what the alarm is pointing to. It may be signaling to the fact that they’re neglecting their needs or that they’re not giving enough attention to something important.

Stress serves as a good motivator to get a person moving. Stress management, therefore, should not be directed at getting rid of stress but should instead be aimed at heeding the calls of the body to focus on and attend to what is important.


Image Source: helpingmenblog.blogspot.com


Dr. Gary Zomalt is the owner of 3R Counseling & Consulting. Visit this Facebook page for more resources on maintaining good mental health.

Monday, February 11, 2013

Cognitive restructuring: Self-talk for a better “You”

Image Source: PositiveInsights.com
The way people perceive life events greatly affects whether they find them stressful or not. Thus, cognitive distortions, or patterns of faulty thinking, can impact attitudes and behaviors.

Self-talk, the internal dialogue in the head that interprets, explains, and judges the situations one gets into, can make things seem better or worse. Some tend to see things in a positive light, others may view things more negatively. The pessimist would often employ overgeneralization, magnification, or all-or-nothing thinking. These cognitive distortions and self-talk begin at childhood, but it does not mean that people cannot break free from them as they grow into adulthood.  


Image Source: AsiaSociety.org
 Constructive restructuring

Also called constructive reframing, this is a process of recognizing and changing cognitive distortions so that people can alter their thoughts and thereby their feelings. This is not simply about “thinking positive,” but about evaluating the evidence of one’s thoughts and challenging their truthfulness.

The first step is self-monitoring. People need to become more aware of the messages they give themselves . This can be difficult as negative messages tend to run automatically and routinely in the head. Stopping to identify and examine negative thoughts should be done. Writing them can also give clarity to this irrational thinking.

Image Source: ImportantButNotAll.com
The second step is disputing these thoughts with more rational ones. For instance, overgeneralized thinking such as: “Person A was mean to me so nobody likes me” can be disputed by more accurate thought such as “Person A was mean to me but there are many people who like me.”

Learning to dispute faulty thoughts can be difficult especially for those who have been breeding and owning negativities, but constructive restructuring can help reframe those to become building blocks of better thinking.

Psychotherapist Gary Zomalt can offer enlightenment on cognitive restructuring through this blog.

Thursday, January 3, 2013

20 Tips to Tame Your Stress



A little stress is said to be good in keeping people motivated and focused. However, being under a lot of stress has a lot of negative effects. This article by Lynn Ponton, M.D. shares some tips to keep stress levels at bay.


Stress hits us all in life, and while a little stress is good — it keeps us focused and motivated — too much of it and it can grind our lives to a complete halt. When you’re feeling overwhelmed and stressed-out, you may become paralyzed and unable to do much of anything.

Just as bad are unhealthy coping methods to deal with stress. Turning to food, alcohol or drugs often just turns one set of problems into another that can balloon out of control. It’s better to avoid those unhealthy coping mechanisms from the start, and find good ways to keep your stress under control.

There are many ways to tame your stress and keep it at bay. Here are 20 tips to tame your stress today, and keep the stress monsters at bay.


1. Perform diaphragmatic or “deep breathing” exercises.

2. Lie face down on the floor and begin breathing deeply and slowly, with your hands resting under your face. Do this for five minutes.

3. Sit in a reclining chair. Put a hand on your abdomen and a hand on your chest. As you breathe, make sure the hand on your abdomen is moving up and down rather than one on your chest. If the hand on your abdomen is moving you are breathing deeply and slowly.

4. Try progressive muscle relaxation or “deep muscle” relaxation. Progressively tense and relax each muscle group in your body. Learn the difference between muscle tension and relaxation.

5. Meditate. Use visualization or guided imagery to help you learn to be one with your thoughts. Sit quietly with your eyes closed, imagining the sights, sounds and smells of your favorite place, such as a beach or mountain retreat.

6. Exercise regularly or take up yoga.

7. Consult a psychologist about the use of biofeedback.

8. Make time for music, art or other hobbies that help relax and distract you.

9. Learn to identify and monitor stressors. Come up with an organized plan for handling stressful situations. Be careful not to overgeneralize negative reactions to things.

10. Make a list of the important things you need to handle each day. Try to follow the list so you feel organized and on top of things. Put together a coping plan step by step so you have a sense of mastery.

11. Keep an eye on things that might suggest you’re not coping well. For example, are you smoking or drinking more, or sleeping less?

12. Keep a list of the large and little hassles in your day versus the major stressful events in your life. This helps you focus on the fact that you’re keeping track of and managing those as well as you can.

13. Set aside a time every day to work on relaxation.

14. Avoid using caffeine, alcohol, nicotine, junk food, binge eatingand other drugs as your primary means for coping with stress. While they can be helpful once in awhile, using them as your only or usual method will result in longer-term problems, such as weight problems or alcoholism.

15. Learn to just say, “No” occasionally. It won’t hurt other people’s feelings as much as you think and is simply a method to be more assertive in your own life, to better help you meet your own needs.

16. Get the right amount of sleep. For most people, this is seven to nine hours a night.

17. Cultivate a sense of humor; laugh.

18. Research has shown that having a close, confiding relationship protects you from many stresses.

19. Don’t run from your problems! This only makes them worse.

20. Talk to your family and friends. See if they can help.

If these tips don’t help, or you’ve tried a lot of them with little luck in better taming the stress in your life, it may be time to consider taking it up a notch. A mental health professional — such as a psychologist — can help teach you more effective methods for handling stress in a healthy way in your life. Such psychotherapy is short-term and time-limited, with a focus on helping you better deal with stress.

Remember — we do have control over the stress and choices we make in our lives. It sometimes takes a little practice and effort to put some of these techniques into play in your life. But once you do so, you may be pleasantly surprised at the positive benefits you’ll receive.

Source: http://psychcentral.com/lib/2006/20-tips-to-tame-your-stress/

All's not Prozac: Treating mild depression with simple lifestyle changes



“A lot of people don't realize that depression is an illness. I don't wish it on anyone, but if they would know how it feels, I swear they would think twice before they just shrug it.” - Jonathan Davis

For many people, “dealing with depression” has almost become synonymous with “popping prescribed pills.” Like any physical ailment, depression has been considered to be pharmacologically remediable, reduced to something that can be managed by a formulation of chemicals that function by working its way into the synapses.


Image credit: en.paperblog.com


But as with any other drug, antidepressants may have side effects that are potentially debilitating in the long run. And because case management entails primary care providers to be holistic, psychiatrists like Dr. Gary Zomalt and Dr. Amita Talati also recommend non-pharmacologic interventions that focus more on lifestyle modification in trying to crush mild depression:

Increasing physical activity. This is probably the single most important lifestyle change that one can implement to combat mild depression.


Image credit: healthyliving.azcentral.com


Modifying diet. It is recommended to include in one’s diet food that are rich in serotonin and omega-3 fatty acids. Conversely, one must avoid sugar, alcohol, fat, and caffeine, as these may just potentially worsen prevailing conditions.

Connecting personally with other people. According to a 2010 Leeds University study, people who spend more time communicating virtually are more likely to experience more anxiety and depression than those who didn’t. Relying heavily on virtual communication increases feelings of isolation, ultimately resulting to depression.

Letting the sun touch the skin. Sun exposure can initiate the synthesis of Vitamin D which is proven to alleviate depression. As a matter of fact, Vitamin D deficiency usually results to suboptimal mood and brain function, thus contributing to the occurrence of depression.


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In the conduct of his profession, Dr. Gary Zomalt has helped clients attain optimal mental health. Access more information on psychiatric health by visiting this Facebook page.