Creating a More Physical Lifestyle and Altering Your Attitude

In addition to doing wonders for your brain and body, physical movement can be a game-changer when it comes to your overall attitude. Exercise is the perfect tool for reprogramming a depressed prefrontal cortex. It can reprogram how you think and cope too. 

Here’s what else regular movement is going to do for you:

Increase your confidence. There’s a confidence that comes from having a body that is fit and healthy, and there is also confidence that comes from doing something every day that you know is good for you. Either way, regular physical movement empowers you to feel better about yourself.

Boost your creativity. Research conducted at Stanford University showed that something as simple as casual walking improves creativity by boosting convergent thinking (solving a problem) as well as divergent thinking (coming up with original ideas). [1]

Help you cope. We’ve already talked about the fact that the endorphins released while exercising serve as your body’s natural painkillers while helping to reduce anxiety and stress. That makes exercise the perfect go-to activity when you’re looking for a healthy coping strategy. Unhealthy coping techniques (such as misusing alcohol, overeating, and excessive TV viewing) may provide a temporary release or escape, but they are expedient at best and cause more harm than good in the end. Physical movement, however, is a coping strategy that not only provides relief at the moment, but it also offers innumerable lasting benefits for a healthy brain and body.

Increasing your activity level for one day is a great start, but the most powerful benefits will come from consistency. Once you get moving, how do you keep moving, day after day, week after week? 

Here are five ways to reap the long-term benefits of a more active lifestyle:

  1. Keep a journal. Write down what your thoughts and feelings were like before, during, and after exercising. Write about any improvements you feel in your body, attitude, or emotions. 
  2. Be consistent. Especially as you get started, remember that consistency is more important than intensity. As you gain strength in your body and mind, you may naturally want to increase the intensity of your workouts. In the beginning, however, make consistency your number one goal, and the rest will follow.
  3. Ban all-or-nothing thoughts. Consistency and commitment are indeed essential for an effective activity regimen, but don’t be hard on yourself if you slack off a bit. Perfectionism is the enemy of progress.
  4. Enlist the help of fitness apps. Downloading a fitness app on your phone or purchasing an activity tracker isn’t necessary (so don’t put off your fitness goals until you have one) but can be motivating for some people. If counting steps or reaching activity goals by using an app or tracker feels rewarding, do it!
  5. Create a favorite workout playlist. Music and movement are a powerful combination. Creating a playlist of lively tunes that make you want to move is always a great idea.  

Dr. Gregory Jantz is the founder of The Center • A Place of HOPE in Edmonds, Washington, voted a top ten facility for the treatment of depression in the United States. Dr. Jantz pioneered Whole Person Care in the 1980’s and is a world-renowned expert on eating disorders, depression, anxiety, technology addiction, and abuse. He is a leading voice and innovator in Mental Health utilizing a variety of therapies including nutrition, sleep therapy, spiritual counseling, and advanced DBT techniques. Dr. Jantz is a best-selling author of 39 books and has appeared on CBS, ABC, NBC, Fox, and CNN.

[1] Marily Oppezzo and Daniel L. Schwartz, “Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking,” Journal of Experimental Psychology: Learning, Memory, and Cognition 40, no. 4 (July 2014): 1142–52, http://psycnet.apa.org/record /2014-14435-001.

How Digital Distortion Magnifies Depression Symptoms

It’s long been recognized that “keeping up with the Joneses” is a big part of what keeps us all running the “rat race.” Those may be outdated phrases these days, but the condition of unhealthy envy they describe is alive and well.

It’s admittedly difficult to avoid noticing the outward appearances of your neighbor’s life—job, car, home, overachieving kids, and adventurous vacations—and comparing them to your own, concluding your neighbor must be better off and happier than you. This comparison game is rigged from the start. Media marketers work overtime to be sure you feel your life is lacking so they can sell you what’s missing.

Before the Internet, however, those we compared ourselves to were mostly flesh-and-blood people. They lived down the street or worked down the hall. It was at least possible to see them at their worst as well as at their best. And they numbered in the dozens at the very most.

Now we compare ourselves to thousands, if not millions, of virtual neighbors. And we see only what they allow us to see—photos of their pets, happy dinners with friends, the view from an exotic beach, kids getting academic awards, crossing the finish line at the Boston Marathon. Most of this is posted by people who are “friends” in name only. It’s a giant understatement to say that all this adds up to a man- aged and distorted view of who people really are and how they actually live. And that’s before we account for perceptions created by advertisers that can be grossly manipulative, misleading, or outright false.

Those suffering from depression are already poised to believe that their lives don’t measure up to the lives of others. The Internet provides persuasive “evidence” they’re right about that.

While much of what you see on the Internet presents an overly rosy view of reality, millions of other sites peddle the opposite extreme: nonstop doom and gloom. It’s an alarming parade of war, famine, political strife, social injustice, and environmental catastrophe. Spend much time there, and you’ll be convinced the world teeters on the edge of calamity and collapse every second of every day.

I believe a steady diet of “digital distortion” is harmful to anyone’s mental health and magnifies depression symptoms. It rarely leads to healthy or effective political engagement on important issues. In fact, exposure to “doom porn,” as it is sometimes humorously called, simply reinforces feelings of powerlessness and despair. That’s why, to a person struggling to overcome serious depression, it’s positively toxic. Turning off the spigot and cleaning up the digital sludge is an essential step toward recovery.

If you are struggling with depression, anxiety or stress, The Center • A Place of HOPE is here to help. Our team is skilled at navigating these sensitive issues. For more information, fill out this form or call 1-888-747-5592 to speak confidentially with a specialist today.

Depression 2.0 – Enter Technology

Depression in the modern day is changing. Sure it has the traditional components that we associate with depression. Sadness, restless sleep, withdrawal, irritability and lethargy still exist. But the explosion of technology in the last generation is unavoidable. And it is impacting “traditional” depression.

Technical saturation can prevent mental down time and warp our thinking. 24/7 social media, online bullying, auto emails/texts, and pages of mobile apps on our phones can not only be consuming, they can become addicting.

What does that mean to someone suffering from depression?

Technology and Depression

Some studies are linking excessive social media use and depression. We use social media for connection and affirmation. But subconsciously, many compare what they see and read to their own lives. This can cause us to feel inadequate, unsuccessful and uninformed. For someone struggling with depression, these feelings can exacerbate their grief.

One doesn’t need to look far to be experience discourse online, on the radio and on television. Political, social, and even sports programs thrive on bitter exchanges. For those struggling with depression, repeated exposure to negativity can reinforce their feelings of despair.

Anxiety and Depression

This technology phenomenon is also driving a significant increase in anxiety. For many, anxiety is now becoming synonymous with depression. While different diagnoses, about half of people with depression are also diagnosed with anxiety. Approximately 16 million U.S. adults experienced a significant depression episode in the last year. About half of those, eight million, also experience serious anxiety with their depression.

When both are experienced together, characteristics are often amplified. Recovery can be slower. Recurrence rates are higher. Chronic symptoms are more pronounced. Social and familial impact can be greater.

With technology having a deeper impact on our lives, co-occurring anxiety and depression is increasing. Fortunately, both depression and anxiety are treatable, individually and as co-occurring disorders.

Depression, Technology and Sleep

Are you using your mobile device in bed right before bedtime? It may be adversely affecting your sleep. Excessive use of your computer or mobile device close to bedtime can have a negative impact on your sleep. Emotionally, interacting with upsetting, negative or argumentative content close to bedtime can contribute to restless sleep. Physiologically, the lights from electronic devices can impede melatonin secretion, the hormone that promotes sleep.

What Can I Do If I Have Depression (and Anxiety) Affected by Technology?

The first thing to “do” is to know that both depression and anxiety are treatable. Even if you have both together, a licensed professional or treatment center can help restore your balance. It can return you to the normal functioning, happy person you know still exists inside you. The Center • A Place of HOPE in Edmonds, Washington, is an excellent center that is recognized nationally for its success treating depression and anxiety.

Here are tips you can incorporate into your daily routine to help.

It sounds simple, but use less technology. Disengage as much as possible from social media. Do not watch or listen to programs you know will be filled with arguments and negativity. Spend that time to journal. Write down each day three things for which you are grateful. Write down one thing that inspires you. Write down one goal. Spend time with those who uplift you and do not judge you. Avoid those who bring you down and who do not encourage you.

One hour before bedtime, quit watching television. Do not eat heavy foods within an hour (or more) of bedtime. Create a quiet, dark cool and comfortable sleeping environment. Good sleep will provide restoration and support for your immune system, support cognitive function, and provide more energy for your body. More energy and better cognitive alertness can help minimize depressive and anxiety episodes.

Modern depression is becoming more complex for many. Fortunately, our understanding on how to treat depression, anxiety, and both together has advanced. If you or a loved one are struggling with either or both, contact a mental health professional.

 

Dr. Gregory Jantz is the founder of The Center • A Place of HOPE. For over 30 years, The Center has treated thousands with depression and anxiety. Recognized as a Top 10 Center for the Treatment of Depression, The Center utilizes the whole person approach to care. Dr. Jantz is a leading voice and innovator in mental health utilizing a variety of therapies including nutrition, sleep therapy, spiritual counseling, and advanced DBT techniques. Dr. Jantz is a best-selling author of 39 books and has appeared on CBS, ABC, NBC, Fox, and CNN.

 

Depression and Suicidal Thoughts

Suicide. For many of us, it is an uncomfortable topic to discuss. But ignoring this serious issue will not help improve it.

By now, most of us are aware of the sobering increase in depression, anxiety and suicide rates in the United States. Depression will be the #1 health issue in the world in 2020 according the the World Health Organization. Suicide rates have increased about 30% in the United States in just the last 18 years. In many areas the numbers are much higher. Kansas, for example, has seen a 49% increase. Men are 4 times more likely to commit suicide than women.

We must acknowledge that these are a result of a society and culture we have collectively created over generations. While it is important for us to have frank discussions on how we can adjust and improve in each of these areas, it is also important to understand that each of these areas is treatable.

How To Help Someone Who You Believe May Be Suicidal

It is normal to feel uncomfortable when speaking to someone for whom you believe may be considering suicide. Just remember, the goal is not to take on the person’s problem or to have all of the right answers. The goal is to show honest compassion. If you do not know how to approach someone, you can call a suicide prevention hotline or a treatment center and get advice from them. Please see resources at the end of this article

If you are truly concerned about someone, do not wait. It is better to approach your friend or family member with compassion and caring, than to hope that their pain goes away.

According to the American Counseling Association, here are some key points you can make when discussing with your friend or family member.

  • “We all go through tough or scary times.” It can be common for an individual to believe they are the only ones who struggle with life’s challenges. Reminding them that all of us, including you, struggle at different points in life, lets them know they are not alone in their feelings. Acknowledging their concerns are legitimate can reduce the stigma of reaching out for help.
  • “It’s OK to ask for help.” By saying this, you normalize the help-seeking process. You remind them that we all need help sometimes.
  • “I’m here for you.” It is important to let your friend or family member know you are available to LISTEN without judgment.

IMPORTANT: Avoid the temptation to give advice. Sometimes we all just need to feel heard. If they request advice, a good response can be, “I know I love you, and I want to make sure I help you you get through this. Let’s consider professional counseling or treatment.”

Are You Depressed?

Take this A Place of HOPE online evaluation and receive immediate feedback

A whole person approach to care has proven to be powerfully effective. It takes commitment, for sure. Treatment can involve weeks of work with trained professionals. But the results can be dramatic and beautiful. Treatment is effective for depression, anxiety, suicidal thoughts, and combinations of the three. 

Important Notes on Helping Those With Suicidal Thoughts

We often get asked whether a loved one should talk about suicide with the individual who may be suffering. We believe the answer is yes. Do not wait to see if it subsides. But importantly, start by being a good listener. Let them tell their story. Do not try to fix their situation with immediate feedback. Acknowledge their pain and express your sadness that they are not feeling well.

There are many things that should not be said. It is important not to try to minimize their pain, or make them feel guilty or “selfish”. Do not try to scare them away from suicide. Their pain is real, and they need understanding and love. Most importantly, they may need help to regain their strength, balance, and ultimately their happiness.

If you are concerned about someone, encourage them to get help. Encourage them to talk to a professional; you can even have an initial call yourself with a professional to learn how best to be helpful. Know that treatment can be very effective for those considering suicide.  

Resources

  1. National Suicide Prevention Lifeline – 800.273.8255
  2. Crisis Text Line – 741-741
  3. To learn about treatment programs for those suffering from depression, anxiety and suicidal thoughts, please call The Center • A Place of HOPE Admissions  – 888.771.5166

 

Dr. Gregory Jantz is the founder of The Center • A Place of HOPE in Edmonds, Washington, voted a top ten facility for the treatment of depression in the United States. Dr. Jantz pioneered Whole Person Care in the 1980’s and is a world-renowned expert on eating disorders, depression, anxiety, technology addiction, and abuse. He is a leading voice and innovator in Mental Health utilizing a variety of therapies including nutrition, sleep therapy, spiritual counseling, and advanced DBT techniques. Dr. Jantz is a best-selling author of 37 books and has appeared on CBS, ABC, NBC, Fox, and CNN.

Be Aware of Life’s Challenges

As you work towards becoming stronger and more resilient in areas of your life, it’s important that you remember O’Toole’s Law.  Simply states, O’Toole’s Law says that Murphy was an optimist.  If something can go wrong with Murphy’s Law, it will go ballistic with O’Toole’s!  With that inescapable truth in mind, here are four areas where you will need to be particularly vigilant in the days ahead to ward off emotional exhaustion and stay strong.

Be alert to ordinary, expected life events.  None of us can escape these.  They are the stuff life is made of: high school, trade school, and college graduations, moving across the street or across the world, retiring, getting a promotion, making new friends, or trying to fit into a new neighborhood.  Anticipate these events as best you can. If you do not have a plan to accept them in the normal course of living, any one of them could throw you for a loop.

Be alert to the probability of unexpected life events.  These are the shocks and sorrows of life.  The death of a spouse or a child; the tragedy of an automobile accident; getting a call in the middle of the night informing you your best friend has suffered a massive heart attack.  These are really tough times. To be strong is to prepare yourself for these sudden events by building a strong foundation faith in God and in his ability to see you through. With God-based courage, you can face the ups and downs of life and remain strong.  The hard times will not destroy you or drive you into prolonged depression and despair.

Be alert to ongoing events that can drive you crazy.  These can be the everyday emotional killers — like the dog next store that barks endlessly, the ongoing skirmishes with a spouse, the quarrels with our kids.  You may be caring for an aged parent who lingers on in poor health, sapping you financially and emotionally. It could be the sheer boredom with a career that’s going nowhere, pressures at work, or unresolved issues with an ex-spouse.  

Events such as these tend to have a cumulative effect. If we do not recognize them and deal with them as emotionally health persons, they won’t be easily resolved.  As they weigh us down, we may feel as if we’ve been ground down to almost nothing. Yet to accept the unacceptable with courage and good humor is one of the ways you can regain control of your life.  In God’s strength you can be strong in even these most difficult daily situations.

Be alert to stress born of your own personality traits.  Much of your stress is actually related to how you are wired.  If you are a perfectionist, life is going to be stressful. In fact, it may border paralysis, with that feeling that you’re never quite up to par and continually comparing yourself to others.  If you feel insecure, lack self-worth, and have an overwhelming sense that people are out to get you, you will often allow stress to get the better of you, and it invariably will steer you toward emotional exhaustion.  

When, however, you learn to roll with the punches, laugh at our world, and not take yourself too seriously, then what are stressors to others will become little more than annoyances to you.  Can you make huge changes in your personality? Probably not. That’s why your best solution is to know yourself, be aware of your challenges, and let life be your wise teacher as you anticipate future events.  

If you or someone you know is struggling with depression, emotional exhaustion, anxiety or disordered eating, The Center • A Place of HOPE is here to help.  Contact us today at 1-888-771-5166 and begin the healing process.

 

Emotional Abuse Can Lead to a State of Depression

The negative effects of emotional abuse can be overwhelming and debilitating.  This can lead to a state of depression when the effects of the abuse compromise your ability to hope, cope, envision a future, and to find the strength to carry on each day.  Without optimism, it is difficult to drown out many of the negative messages you heard growing up that damaged your emerging sense of self.  When these negative messages become too loud and strident to overcome, physical depression can be the result.

In my counseling experience, people are baffled as to why they are feeling depressed. They are unsure how to get over it.  They want answers to “fix” the problem; they want drugs to “fix” the problem.  At the heart of so much of the depression I have treated is emotional abuse as children.  Because they are now adults, they can’t see how what happened to them twenty, thirty, even forty years ago could make such a difference.  Often they have spent their adult lives “moving on” and attempting to put the past behind them.  What I help them learn is that it is only possible to move on from the past once you have acknowledged and dealt with it.

I also help them to see that the ways they have chosen to put the past behind them end up pushing patterns of the past to the forefront.  Ignoring the past doesn’t make it go away.  Accepting the past does.

Depression has been described as a deep, black hole you find yourself falling into.  The sides are steep and slick.  There doesn’t seem to be any way to stop your descent.  It happens in slow motion — flailing of the arms, twists and turns of the body, agonizing movements that produce no results.  Eventually you stop fighting and just slide down into the pit.  No light, desires, energy.  No hope.

But also no pain.  No anger.  No emotion to deal with at all.  Just a numbing grayness hanging over your life.  When pain is too great, anger too consuming, and emotions too conflicting, the blurry haze of depression has an allure.

Emotional abuse leads to intense feelings of anger, rage, resentment, and bitterness.  Submerged feelings of guilt and fear of your abuser can lead you to choose a safer target for your anger than your abuser.  All too often that target is you.  Unspent anger continually works inside the body, using up energy, causing feelings of fatigue and apathy.  Unable to see any hope in your life, you slowly begin to isolate yourself from others, from getting out and socializing, from exercising or taking care of your body.  So often in your abuse nothing has seemed to work.  Every time you thought it was going to get better, it got worse.  So what’s the use? you wonder.

This world we live in can be a difficult place.  Pressures and stresses that come from everyday living are enough to temporarily sideline even the healthiest of us.  When emotional abuse has battered your defenses, maintaining a successful stand against those forces can be almost impossible.  That is why it is so important to gain support from others:  from healthy relationships, from friends who love you, even from caring professionals who can assist you in rediscovering your strength to face each day successfully.  You may also need a professional to assist you in rebalancing your body’s natural chemistry when necessary.[1]

The Center • A Place of HOPE specializes in the treatment of fear, anxiety and depression, and uses a whole-person approach that allows you to discover what is truly going on in mind, body and spirit. Contact us today at 1-888-771-5166 and begin the healing process.

[1] For a thorough discussion of the effects of depression, see Gregory L Jantz with Ann McMurray, Moving Beyond Depression:  A Whole-Person Approach to Healing (Colorado Springs:  Shaw, 2003)

 

Do You Have a Pattern of Pessimism?

A state of happiness is really a state of mind.  It is a way of looking at the world and circumstances.  One of the key components to this state of mind is learning to exercise optimism.  In a pessimistic, negative world, this can be quite challenging.

Undoubtedly, you have heard the adage about the difference between an optimist and a pessimist.  The optimist sees the glass as half full, while the pessimist sees the glass as half empty.  The pessimist chooses to focus on what is not in the glass; the optimist chooses to focus on what is.  The operative word here is “chooses”.  An attitude of optimism or an attitude of pessimism is a choice.

The good news is, if you have learned to be pessimistic, you can change.  And the first step toward change is admitting the way you are now.

If you are a pessimistic person, proclaim it, own up to it, and accept it.  Frequently, people don’t see themselves as pessimistic.  In fact, while they view everything else as being universally negative, they tend to view their pessimism as positive.  Instead of interpreting themselves as pessimistic, they instead see themselves as pragmatic, realistic, more informed and enlightened, savvy, and smarter.  For them, a pessimistic response to the world is seen as protective and even superior to the optimist.  Because they approach life believing the worst in circumstances and in people, they feel they are better prepared for whatever life throws at them.  They live a guarded, cautious, defensive life.  Problems, difficulties, inconveniences, and downright disasters are expected.

Pessimists live their lives in perpetual fight-or-flight mode.  Life is a battle to be confronted, factored, and endured.  Every good thing that happens is an unexpected, short-lived surprise.  Every bad thing that happens is confirmation of the correctness of their pessimism.  Since people tend to want confirmation of their own opinions, they choose to focus on the bad things that happen.

A pattern of pessimism can be very difficult to give up because it seems safe.  If you’ve been wounded, it appears smart to venture out cautiously, carefully, defensively.  Pessimism appears to be just the armor you need to engage a hostile world.  Pessimism becomes not an armor of keeping the world out, but a prison keeping you in.  It’s a world that says the worse thing that can happen to you is to be hurt by someone or something else.  This is a world where hate triumphs, where evil flourishes, where wrongs outweigh rights, where oppression is standard and disappointment is the order of the day.

There’s only one problem with this worldview; it’s a worldview.  It’s a view completely obscured by this world.  It presupposes that all there is or is ever going to be in this world, with all its faults and problems.  This is the type of world described in Ephesians 2:11 – 12.  It is a view “without hope and God in the world.”

But you do have hope, and God is in the world, so this worldview is a lie.  Since the underlying assumptions of your pessimism are a lie, it’s perfectly logical, rational, pragmatic, enlightened, and savvy to reject it and instead base your response on life to truth.  And what is truth?  God is truth.  Instead of a worldview, have a God view.  With a God view, your response to life can change from pessimism to optimism.

Are you struggling with pessimism and feeling depressed? Do you feel that your life is not in your control? The Center • A Place of HOPE is here to help. Contact us today at 1-888-771-5166 and speak with a confidential specialist. Begin the healing process and have confidence that there is hope, and that joy and optimism is attainable.

Feelings Are in the File Cabinet

When you woke up this morning and prepared for your day, do you remember everything you did? You may remember that you showered, dressed, had breakfast, and went to your car. Do you know how many seconds you washed your hair or if you washed your ears first or your elbows? Do you remember what contributed to the decision of which cereal to eat (or whatever)? My guess is probably not. Most day-to-day, trivial, or familiar thoughts, actions, and feelings fly under the radar in the “non-conscious” zone.

Just as we can be unaware of our routines, we can also let negative feelings or self-defeating thinking slip by unnoticed. You may occasionally notice them, but you will likely also have a list of reasons they belong there. Most of the time, you go back to your daily routine, feeling low, but at some point, you stop questioning these thoughts and feelings. Over time, your self-esteem erodes. You may even struggle with anxiety or depression, but it all feels true and right.

Let me encourage you to question such things. Ask yourself why you feel so bad.

To understand a common reason for our negative self-image, picture your brain is a file cabinet. These files are tagged either with words or emotions. In the frontal lobe of your brain, in the place right between (and behind) your eyes sits someone called the, “Executive Assistant” – the EA. The EA runs the office and works with millions of little couriers. Some of them go on their own and the EA has no control (such as the ones who run the heart). Others can be told what to do to a point (such as the ones who can make you hold your breath). Others are fairly easy to manage (the ones who want the same thing the EA wants). Finally, there are some couriers you have to pretty much kick into shape (the “but I don’t want to clean and organize my garage this weekend” couriers, for example).

You may have read about “Brain Babble” – the thing that happens when automatic, but inappropriate or inaccurate thoughts run the show. Did you know a similar phenomenon can happen with emotions? Emotions can also be filed incorrectly.

Imagine you observe a classroom of six-year-olds. Ten minutes before class is to end for the day, the teacher announces that everyone can spend the time coloring. At the end of the time, little Jay-jay comes to show the teacher his picture. Jay-jay is smiling ear-to-ear and the teacher beams as she congratulates him on his good work. How do you think Jay-jay feels in that moment? What do you think will happen the next time he is given time to color?

Now imagine the same scenario, except this time when Jay-jay proudly displays his masterpiece, the teacher replies with, “What is wrong with you? Don’t you know by now that frogs are green and not purple? Goodness! Go try again!”

How do you think the little guy would feel then? Pretty terrible. What do you suppose he will do next time he is faced with a pack of crayons and blank paper? Can you hear what his little brain would say to him? “Give it up, Jay-jay – you can’t color right!”

Is that true? Did Jay-jay do anything wrong? NO! Where was the problem? With the teacher who put down his work. But, what did Jay-jay end up feeling? Deflated and inept.

Emotions experienced in such situations are intense and are tagged into the brain with “danger signs” attached to them. They feel real and unless you are aware and can access your wise mind, the temptation to believe these types of false messages may seem too great.

If you find yourself struggling with overwhelming emotions, a poor self-image, or even numbed-out feelings, or if you fear that you may be believing lies about yourself, extend compassion to yourself the same way you would to someone else who believed untrue things about themselves and go on a quest to find the truth. If you cannot seem to do this on your own, then consider taking time away in the supportive environment of The Center • A Place of HOPE. The staff knows how the file cabinet works and have helped many people in their pursuit of truth as they take the journey to build a healthier life.

Written by Hannah Smith, MA LMHC CGP, Group Therapy Program Coordinator, she is a Neuroscience-informed, Licensed Therapist and International Board-certified Group Psychotherapist. Hannah’s passion is to see people reach their potential and find lasting, positive change. The Center • A Place of HOPE, located on the Puget Sound in Edmonds, Washington, creates individualized programs to treat behavioral and mental health issues, including eating disorders, addiction, depression, anxiety, and more.

Known Contributors to Depression

Feeling depressed is not just a mental state. Depression is a debilitating whole-body condition that must be addressed physically as well as mentally. The whole- person approach accepts the body as a complex organism and looks for systemic reasons for depression. As Dr. Robert A. Anderson, founding president of the American Holistic Medical Association, says: “A definitive diagnosis of depression should not be made until physical conditions have been surveyed.”[1]

The Importance of Physical Health for Depression Treatment and Recovery

The body is not merely along for the ride into depression. The body is an active participant, with the capacity to aggravate or improve symptoms of depression. The first stop on the road to recovery from depression for many people is a physician’s office. After all, they feel bad. Whatever the factors leading to their depression, many will attempt to obtain a medical diagnosis for physical symptoms.

There are studies showing that addressing physical conditions can have a dramatic effect in overcoming depression. Psychiatrist Richard Hall has found “evidence [of] dramatic and complete clearing of psychiatric symptoms when medical treatment for underlying physical disorders was instituted.”[2]

The body holds its own special key to overcoming depression. Physical illnesses as well as physical conditions that may not be diagnosed or readily apparent can contribute to depression. Yet even when blood work and medical examinations are done, the physical culprits involved in depression can be overlooked. Like a detective, you need to be informed and persistent to discover the truth. To begin, let’s examine several known contributors to depression.

Medical and Health Conditions

HYPOGLYCEMIA – Hypoglycemia can cause weakness, mental dullness, confusion, and fatigue. All of these symptoms, when taken together, can exacerbate depression.

HEART DISEASE – Research shows that one out of every five people who suffer a heart attack will become depressed.

ANEMIA – Symptoms of anemia, similar to depression, include fatigue, weakness, and lethargy. It is difficult to experience mental alertness, optimism, or energy when your body is physically run down.

SLEEP APNEA – Those who suffer from sleep apnea fluctuate between gasping and suffocating. This pattern severely strains the body and makes getting a good night’s sleep impossible. The resulting symptoms are fatigue, mental confusion, and lethargy—all associated with a state of depression.

DIABETES – The constant up-and-down stress of elevated versus low blood-sugar levels can compromise the body’s ability to regulate important nutrient absorption and hormonal levels, which provide protection from depressive mood swings.

SEASONAL AFFECTIVE DISORDER (SAD) – SAD sufferers experience periods of moderate to intense depression during the winter.

HEREDITY – Depression appears to run in families. Educate yourself on the health background of your family, especially of parents or siblings who have experienced depression, whether clinically diagnosed or not.

DEHYDRATION – Dehydration impairs the body’s ability to perform vital functions, causing fatigue, weakness, dizziness, and mental dullness.

ENDOCRINE DISORDERS – When the endocrine system (comprised of the thyroid and adrenal glands) is not working properly, depression can result.

PUBERTY – The onset of puberty in both girls and boys can result in depression.

POSTPARTUM DEPRESSION – Also known as “the baby blues.” Many new mothers experience mild depression after the birth of a child. This is due to the drop of estrogen and progesterone levels after delivery, with symptoms usually fading within a week.

PREMENSTRUAL SYNDROME – This syndrome is linked to certain depressive symptoms: despondent mood, irritability, exhaustion, and bouts of crying.

MENOPAUSAL PHASES – Progesterone and testosterone production can decrease at a faster rate than estrogen, upsetting the proper balance, causing estrogen dominance. With this imbalance, mood changes can occur and depression may result.

LOW TESTOSTERONE – During the natural aging process in men, testosterone production decreases. Higher testosterone levels are known to produce vitality, lean muscle mass, lower body fat, and enhanced sexual performance. The lowering or loss of these functions produce depression in men as they age.

ALLERGIES AND SENSITIVITIES – Research reveals a link between depression and allergies. In one study, 70 percent of patients with a diagnosis of depression reported having a history of allergy.[3]

Professional Depression Treatment Can Help

If you are struggling with stress, anxiety, or depression, The Center • A Place of HOPE is here to help. Our team is skilled at navigating these sensitive issues. For more information, fill out this form or call 1-888-747-5592 to speak confidentially with an admissions specialist today.

[1] Robert A. Anderson, Clinician’s Guide to Holistic Medicine (NY: MacGraw-Hill Publishing, 2001), 243.

[2] R. C. W. Hall, E. R. Gardner, M. K. Popkin, and S. K. Stickney, “Unrecognized Physical Illness Prompting Psychiatric Admission: A Prospective Study,” American Journal of Psychiatry 138, no. 5 (May 1981): 629–35.

[3] I. R. Bell, M. L. Jasnoski, J. Kagan, and D. S. King, “Depression and Allergies: Survey of a Nonclinical Population.” Psychotherapy and Psychosomatics 55, no.1 (1991): 24–31.

 

Renew Your Attitude Daily

Former Notre Dame football coach Lou Holtz would tell his players, “Ability is what you’re capable of doing.  Motivation determines what you do.  Attitude determines how well you do it.”

Victor Frankl, survivor of a Nazi prison camp and beacon of light for hundreds of other prisoners suffering under Hitler’s Third Reich wrote, “The last of the human freedoms is to choose one’s attitude in any given set of circumstances.”

Isn’t it amazing that a football coach and prisoner of war are saying the same thing — that it’s not our circumstances that hold us back, but rather that attitudes we display in our circumstances?  We all know people who delight in laughing at the cockeyed optimist — the one who always seems to be happy and on top of things, the person who has a bumper sticker on her car that declares, “Business is great, the sky is blue, and people are wonderful.”  But what’s wrong with this?

A life of cynical pessimism is a poor second choice and does nothing but drive us deeper into sadness and depression, making us weaker, not stronger, and ultimately setting us up for emotional exhaustion.  Oscar Wilde said a pessimist is one who, when confronted with the choice of two evils, chooses both.  Bad way to live.

On the other hand, a spirit of optimism is life-giving.  People who are upbeat regardless of their physical or emotional circumstances look for the good, just as bees gravitate to the center of a flower for their honey-making resource.  But it’s not a onetime flyby.  The bees in your garden need to fly back to gather the pollen from the flower again and again, through daily action.  It’s the only way we can keep them positive, vibrant, and alive.

Without a regular renewal of our attitudes, we will remain stagnant and uninteresting, and we will be able to offer little to those who need us most.  It’s just not possible to win at life and relationships with a self-defeating, unrenewed, boring, business-as-usual attitude.  That’s why the real attitude winners are the ones who:

  • Provide valuable service to others before thinking of their own needs
  • When discouraged, dig deep to the source of their faith and confidence
  • When trapped in a tunnel of misfortune, believe there will be light at the end of the tunnel
  • When roadblocked by poor decisions, remember that God is still in control and that no failure is ever final
  • Know that the greatest degrees one can earn are not academic but degrees of growth, persistence, and compassion for others

Be disciplined to review your attitudes and look to renew them on a daily basis.

Authored by Dr. Gregory Jantz, founder of The Center • A Place of HOPE and author of 37 books. Pioneering whole-person care nearly 30 years ago, Dr. Jantz has dedicated his life’s work to creating possibilities for others, and helping people change their lives for good. The Center • A Place of HOPE, located on the Puget Sound in Edmonds, Washington, creates individualized programs to treat behavioral and mental health issues, including eating disorders, addiction, depression, anxiety and others.