Month December 2013
Supporting Depression?
I’m out in Ohio visiting my sister who was recently diagnosed with Mantel Non-Hodgkins Lymphoma and the treatment is vigorous. Everyone – family and friends – is helping in someway to make this journey padded with love.
In her living room is a stack of books from well wishers one of which is a cookbook entitled The Cancer Fighting Kitchen by Rebeccca Katz with Mat Edelson. As I was browsing through it I came across a page that talked about the importance of having a culinary support team. and the author recommended the book Share the Care by Cappy Capossela and Sheila Warnock, written following the illness of a close friend.
After reading these,I thought how great it would be to form Depression Support Teams for family and friends coping with this unpredictable illness. Some of their suggestions for the culinary support team (which would be easily adaptable for Depression…
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Pets and Depression
By Dr. Shauna Summers
Research on the Human Companion Animal Bond (HCAB) has shown that people who have pets tend to reap a multitude of rewards – fewer trips to the doctor, fewer sick days, more social connections, less depression and anxiety, and a greater ability to handle stress. In recent years, some organizations have begun to certify Therapy Animals that visit places such as nursing homes and hospitals to provide some TLC and unconditional love to those recovering from illness or experiencing depression. In addition, Emotional Support Animals have begun to be recognized as a type of service animal for individuals who have been diagnosed with an emotional/mental disability. Here are just some of the multitude of benefits of having a pet.
Emotional benefits
Who doesn’t appreciate unconditional love? Pets don’t care what you do for a living, what kind of car you drive, or what your credit limit is – they just love spending time with you. Pets don’t judge, they keep secrets well, and they don’t hold grudges. Pets bond with their guardians and caregivers, and even simple tasks like brushing fur/hair or cleaning a cage can strengthen the connection you have with your pet. Research indicates that when a guardian interacts with her/his pet, several helpful chemicals are released in the brain. Oxytocin (the love hormone) helps strengthen the bond between pet and human, and serotonin and dopamine help reduce/prevent depression. Pets teach us about love, forgiveness, loyalty, joy, and so much more. They allow us to be ourselves – playful, silly, open, and real.
Social benefits
People love talking about their pets, and pets are wonderful conversation starters. Whether you are at the pet store, veterinarian’s office, dog park, or in your own home, engaging in a conversation with others about pets can be an entertaining and connective experience. Pets also encourage socialization of their humans through obedience classes, pet first aid trainings, common interest groups, charity events, pet expos, and many other venues.
Mental benefits
Many pets are eager to please, and all animals are capable of learning. Are you up for a challenge? Teach Fluffy or Polly a new trick! It’s even possible to teach a betta fish to jump for food! Do you have a dog with endless energy? Try taking her to an agility class or let her try her paw at dock jumping! These activities provide exercise and mental stimulation for you both. Pets also teach us about mindfulness. They don’t worry about the past or the future – they live in the moment and encourage us to do so, too.
Lifestyle benefits
Caring for pets provides a sense of responsibility and helps establish a routine. These can be valuable for combating depression and other mental health problems. Having a sense of purpose can bring more meaning to life, and caring for a pet can lead to a greater sense of fulfillment. Knowing that your pet is waiting for you at the end of a long day can bring a glimpse of hope and pleasure during periods of depression.
Physical benefits
All pets need exercise, and some require their guardian’s participation. You may grumble about having to bundle up and take Fido for a walk around the block in the middle of January, but both of you will be better off for it! Research has shown that when people interact with pets, they experience reductions in blood pressure, stress hormones, and heart rate. Many dogs would love to join their humans on outdoorsy adventures – hiking, boating, running, camping, biking, and even surfing and stand up paddleboarding! Some cats and birds are able to safely enjoy activities such as hiking, as well. If possible, find a physical activity you and your best pal can (safely) enjoy together. Bonus points if you can find things to do together year-round!
Science has confirmed what pet guardians have known for decades – having a pet brings many positive things into their lives. Animals are increasingly being recognized for all the wonderful things they do naturally and all the amazing things they can be trained to do. Even if you are not able to have a pet of your own, you can benefit from a brief interaction with an animal. They are not the solution to mental health problems like depression, but having a pet can go a long way in helping prevent/mitigate the symptoms of depression.
Shauna E. Summers, Ph.D. is a psychologist at the Rhode Island School of Design in Providence, RI and in private practice at Karen Gieseke, Ph.D., and Associates in Middletown, RI. She specializes in Pet Assisted Therapy (PAT) with Alex the Therapy Dog and working with individuals who identify as LGBTQ.
What The Grinch Can Teach Us About Depression
By Dr. Jami Wilder
“The Grinch hated Christmas! The whole Christmas season!
Now, please don’t ask why. No one quite knows the reason.”
Each holiday season, Dr. Seuss’ Grinch unleashes his angst-filled fury on the unsuspecting residents of Whoville in the classic How The Grinch Stole Christmas. Eternally bothered by their chipper approach to Christmas, the Grinch attempts to hijack the Whos’ holiday, only to be thwarted by his own emotional existential experience.
Like many cartoons, the Grinch offers us life lessons cleverly wrapped in catchy song lyrics and animation. While distracting us with things that entertain and amuse us (and don’t forget Cindy-Lou Who’s big doe eyes that make you say “Awwww”), the Grinch is teaching us a few things, including a few things about depression.
“Wait a minute,” you say. “Cartoons? Depression? Those things don’t go together.”
Oh, but they do. Here are a few lessons about depression we can learn from How The Grinch Stole Christmas:
Depression Is So Much More Than Feeling Sad
“It could be, perhaps, that his shoes were too tight.
It could be his head wasn’t screwed on just right.”
For people who have never been depressed, it may be difficult to understand that depression is more than just feeling blue. Feeling sad, or blue, or down, may be the understatement of the century when describing depression. Sadness may be part of it for sure. Intense low mood coupled with feelings of hopelessness and helplessness are hallmarks of depression. Other markers of depression include lack of interest in the things we used to enjoy, fatigue, changes in eating patterns, poor concentration, difficulty making decisions, and loss of energy. And – like the Grinch – periods of depression can come with intense irritability. After all, when you feel a pervasive sense of awful, sometimes things irritate you.
Your Mindset Matters
“But I think that the most likely reason of all
May have been that his heart was two sizes too small.
But, whatever the reason, his heart or his shoes,
He stood there on Christmas Eve hating the Whos”
What we feel influences what we do and what we think. What we do influences what we feel and what we think. And what we think influences what we feel and what we do. Making changes to any one of those – feeling, doing, thinking – shifts the others. For example, when the Grinch chose to pay attention to the Whos response to the arrival of Christmas morning without all of the Who pudding, pop guns, pampoogas, pantookas, drum and roast beast, the way he felt began to change. The way he acted shifted. By attending to the positive connection of the community, he was able to shift how he felt.
This is not to say that you should just think your way out of depression. Quite frankly, that’s simplistic and misses the complexity of depression. For example, I am sure there were intense social and economic realities that the Grinch faced which contributed to his mood. And I have no information about his family history and genetic contributions to his mood issues. However, when we experience depression, our mindset can focus heavily on the negative, which also contributes to low mood. Mindful attention paid to things that contradict the negative can help ease some of the burden.
Cave Living is Detrimental to Your Health
“Staring down from his cave with a sour, Grinchy frown
At the warm lighted windows below in their town”
The Grinch’s choice of living space, a cave on the top of a mountain, seems like the perfect foundation of a depressed state. It’s dark and it’s isolated. Both factors may contribute to depression. Let’s look at both.
Darkness: Lack of sunlight can lead to Vitamin D deficiency. Vitamin D, also known as the sunshine vitamin, is produced by our bodies when we are exposed to the sun. We have Vitamin D receptors in the areas of our brains that help regulate behavior and emotion. We take in some amount of it through our diets in foods like fatty fish, milk, and egg yolks. However, the sun is key and for those living in climates that have little sunlight through the winter months, Vitamin D deficiency is common. Vitamin D deficiency has been linked to depression. Research is still being done to determine if the deficiency causes depression or vise versa. But it has shown a correlation and that people with depression have experienced promising results in increasing Vitamin D through supplements and through light therapy.
Isolation: For the most part, humans are social creatures. Connections to others can help stave off depression and loneliness. Like the Vitamin D relationship, isolation and depression are correlated and one may fuel the other. When we are depressed, being around others can be difficult so we isolate. The isolation makes us feel lonely increasing depressive symptoms. Conversely, being cut off from others or isolated for other reasons (conflict in families, homelessness, living far from friends) can lead to depressive symptoms.
The Grinch’s mood may have been improved by spending time with someone out in the sunshine – perhaps with his dog Max.
Animals Help Ease Depression
“So he took his dog Max, and he took some black thread.
And he tied a big horn on top of his head.”
Okay, admittedly, the Grinch was a less than stellar dog owner. But, his connection to his dog Max was one of the few things in his life that would help ease depression. We know from lots of research that our connections to our pets help reduce anxiety, depressive symptoms, lower blood pressure, reduce stress, and help facilitate social engagement. Pets offer unconditional love and promote touch, which helps to produce and release hormones that soothe us and reduce stress levels. They inspire us to keep moving even when we may not feel like it. They help create routine that can carry us through a depressive episode. Pets remind us to live and give to something larger than ourselves.
Giving To Others Promotes Our Own Happiness
“He brought everything back, all the food for the feast!
And he, he himself, the Grinch carved the roast beast!”
The Grinch may not have started out as giving but he certainly finished that way. The result: his heart grew three times. Giving to others helps expand our focus, which can become narrow when we are depressed. Benevolence and compassion spark good feelings. Giving back to others in our communities strengthens bonds and social contact. It can also inspire gratitude for what we have and for others in our lives, which can counter depression.
Gratitude is Good
“Every Who down in Whoville, the tall and the small,
Was singing without any presents at all!”
In the end, the Grinch witnessed the value in being grateful as the Whos celebrated Christmas despite having lost the trappings of the occasion. Gratitude and appreciation have been linked to increased feelings of happiness. Honoring what you have in your life and acknowledging the good can help ease the burden of the bad. To learn more about the mental health benefits of gratitude, read through our November 2013 posts.
As with most of Dr. Seuss’ works, there is great wisdom in The Grinch (not too mention, an impressive use of made-up words). What lessons have you learned from The Grinch? Comment below!
Jami Wilder, Psy.D, is a clinical psychologist and co-owner of Wilder Therapy and Wellness in Cranston, R.I.
Why Does Mindfulness Meditation Work for Pain and Depression?
Why Does Mindfulness Meditation Work for Pain and Depression?
“Over the years, published research has demonstrated that the practice of regular meditation can increase brain density, boost connections between neurons, decrease symptoms of depression and anxiety, provide clarity of thought, and increase positive mood endorphins. New research is demonstrating why training in mindfulness meditation helps patients manage chronic pain and depression… Read More
Dementia, Caregivers & Depression
By Dr. Kristen Dillon
Every Thursday afternoon I would make the thirty-minute drive to a local mobile home park where I would meet with Anna*, a 68-year old woman, who was the sole caregiver for her 95-year-old mother with dementia. Before I arrived, Anna would help her mother to the bathroom and then take her to her room for a nap. Every week we would sit for an hour and Anna would talk about how burdened she felt and the guilt that accompanied her negative feelings toward caregiving. We would talk about how depressed she was and her ambivalence about placing her mother in a nursing home, if that was something she could even afford. We also talked about her relationships, or lack there of, with her mother and others and how these had changed since the onset of the disease.
Without fail, during every meeting, Anna’s mother would venture out of her room and interrupt our session. Anna would become irritated and often angry, yelling at her mother go back to her room. At times her mother would readily comply, while at other times she would become agitated and refuse to leave the kitchen. Anna would then talk about how guilty she felt because of the ways in which she reacted to her mother. I would sit, feeling helpless, watching the distress associated with caregiving unfold before my eyes.
Anna’s experience with caregiving was not unique. It is estimated that between 70-87% of people with dementia live in the home and receive care from a family member (Oken et al. 2009; Martin-Carrasco et al. 2009) and that half of all family caregivers experience some sort of burden (Bruce et al., 2008). Moreover, between 30-70% of family caregivers experience depression and one may posit that many experience grief-related symptoms (Holley, 2009).
Dementia-related illnesses affect not only the caregiver and family, but also society due to the decrease in independence accompanying dementia and the use of healthcare systems. For instance, it was estimated that in 2012 the costs of healthcare for dementia and related illnesses would reach $200 billion in the United States (Forrer, 2012). Moreover, by the year 2050 the estimate reaches a staggering one trillion dollars per year in healthcare costs for those with dementia (Forrer, 2012).
For the next several months I will be focusing on Dementia Caregivers as a part of our Family Caregivers for Dementia Series. I will examine common experiences among dementia caregivers, such as depression, anticipatory grief, burden, and physical health. Please join me once every month as I highlight the importance of caregiving and the joys and sorrows that accompany the caregiving experience.
*Names changed to protect the privacy of those mentioned in this blog
Kristen Dillon, Psy.D. is a postdoctoral fellow specializing in geriatric psychology within the VA healthcare system.
Israeli discovery matches right antidepressant for each patient
Israeli discovery matches right antidepressant for each patient
“Genetic study suggest that depression may be caused not by lack of serotonin, but because of damage to the brain synapses.”
By Ido Efrati
Published 01:00 09.12.13
A new discovery by Tel Aviv University researchers may make it possible to prescribe the most effective antidepressant based on a simple blood test, avoiding the long and often difficult process of medication adjustments that is currently done by trial and error. Read More Here.
Kevin Breel: Confessions of a Depressed Comic
Depression Statistics
Trying to Run in Deep Water: A Focus on Depression
“When you are depressed, everything can feel like it takes tremendous effort. Little things, like remembering to call someone or making dinner, feel like you are trying to run in deep water. People around you may be telling you things like ‘Cheer up,’ ‘Look on the bright side,’ or ‘You just need to get up and go outside.’ What they don’t understand is you can’t; you just can’t do it. ” – Dr. Heather Wilder, Wilder Therapy and Wellness, Cranston RI
Across the globe, millions of lives have been touched in some way by depression. For those struggling with it and for those who are caring and supporting loved ones with depression, life can feel like trying to run in deep water. All through December, Life in Balance will focus on understanding and surviving depression. Check back all month long for new information and perspectives.
Life in Balance 