Disclaimer

For Myers Counseling Group social media policy, please click here

Search This Blog

May 31, 2011

Depression

Depression is a common illness that affects up to 12% of men and 25% of woman during their lifetime. The symptoms may persist for most of the day, nearly every day, or throughout
the day. It may develop over days to weeks. The severity of it could also vary among individuals. Depression is not merely feeling down and out. It could have a profound and devastating
impact on individuals and families. Depression is a medical illness that can be treated with counseling and\or medication. It is not a
weakness or character defect. 

Individuals suffering from depression are likely to experience:
# A depressed mood for most of the day
# Loss of interest in pleasurable\recreational pursuits
# Sudden changes and excess in eating and sleeping habits
# Feeling fatigued or rundown
# Persistent feelings of hopelessness
# Difficulties concentrating and\or making decisions
# Anxious feeling
# Feeling hopeless

Causes of Depression
There are both physical and psychological causes of depression. Some people are born being more susceptible to depression through family history, illnesses, and chemical imbalances. Others may be experiencing psychological or emotional causes involving death of loved ones, divorce, loss of job, or
other life circumstances.

Treatment for Depression 
 If you are treated by a therapist, a variety of approaches may be introduced. One approach in and of itself, may not be the answer. A combination of approaches might significantly reduce your symptoms. Therapy can help you gain new insight and awareness into thoughts as well as, behavior that contributes to depression.
Altering lifestyle and approach to life often have a positive impact on an individual. Included are some suggestions for addressing symptoms of depression. Nutrition Significant progress has been made in
investigating how nutrition can influence mood and behavior. Caffeine is a nervous system stimulant which
can affect sleep. Processed and sugary foods tend to deplete the body’s energy reserves in the long run
which could influence fatigue factors. Consider the use of vitamins and mineral supplements. Your doctor or
other trained professionals can assist you in making nutritional choices. 

Exercise
Exercise can help disrupt the pattern of depression and fatigue. The body becomes better able to handle the
effects of physical and emotional stress. Exercise can positively affect the neurochemistry of the brain.
Many find that going for walks, especially in the morning, can improve one’s outlook on life. Exercising could also improve an individuals self confidence in setting and achieving physical goals. 

Supportive Relationships 
There is an increasing correlation between supportive relationships and health. Relationships provide encouragement and help fulfill a very important human need. Often being with others helps balance the focus
between oneself and others. It is important to identify individuals who are truly supportive. Be careful to choose supportive people rather than those who may be negative or demanding. It is also important to understand peoples limitations in giving support. Some individuals may not be able to offer the consistent support that you need. If you expand your resources through community networks (i.e., Y.M.C.A.’s,
support groups, etc.), this would enable you to have the ongoing support you require.

Education Individuals can learn about the treatment of depression from doctors, books, the Internet, and peers. Knowledge can be empowering and reduce depression symptoms because individuals understand their symptoms better. 

Realistic Expectations 
Sometimes, individuals have difficulties setting realistic expectations. Their goals for themselves are usually very high or low. Cognitive restructuring can be helpful in providing structure for realistic goal setting.

Rational Thoughts
Thoughts play a key role in influencing feelings and behavior. Cognitive restructuring can assist you in learning
how to change often predictable and self-defeating thoughts. Through increased awareness and practice,
unrealistic thought patterns can be replaced with more rational ones. 

Medication
Medication can help stabilization of functioning and create opportunities for other aspects of treatment to be
beneficial. Medication is often utilized when there is significant impairment in day to day functioning. Because each person differs biologically and psychologically, it is important to discuss the use of medication with your
doctor or psychiatrist.

Building Happy and Healthy Marital Relationships


There are many special rewards to being in
a rewarding relationship. Studies indicate
the individuals live longer and are more
happy in fulfilling relationships. Having the
friendship, support, and understanding of a
significant other is very important for most
people. Building a good life together is a
continuous and sometimes challenging
process. Couple dissolution could impact on
physical health, mental health, on children,
work, and school. This post covers areas that research has identified as problem signs in a
relationship and steps couples can take to
repair relationships.


Signs of a relationship in trouble
Most relationships face some challenges at different times. When negative interactions are more prevalent than positive ones (research indicates a 5 to 1 positive to negative ratio is important to have), this usually indicates a problem relationship. One problem area relationships experience is criticism. This is where one person attacks the character of the other, usually
with blame. Couples make “you” statements. For example, instead of a specific statement, they make global statement (ie. you always....) Or instead of a statement specific to the situation, they make personal attacks (ie: you did this...).

Defensiveness or making excuses is another problem area. Examples would include, assuming the worst, disagreeing with negative mind reading, cross complaining, and denying responsibility.

Contempt or name calling. Making crude, subtle or hostile jokes, or mockery. Body language also plays a factor as does tone of voice. The goal tends to be elevating oneself at the expense of one’s partner.

Withdrawing or Stonewalling is when one listener withdraws from interaction(ie: one spouse leaves, looking away from talker). Men usually stonewall more then woman. 

Children and Relationships
Having children is often a wonderful and rewarding experience. However, romantic ideals are more difficult to hold onto when children are introduced. Finding a consistent parenting approach and time demands are challenges couples face.Communication skills are also put to the test in these situations.

Differences Between How Men and Women Interact
Men and women usually have different approaches to communications. Men have a tendency to withdraw more when in conflictual situations or when they feel rejected or hurt. Women tend to pursue discussions more in these situations. In the face of perceived danger men are
more likely to have trouble going back to a relaxed state then women.

Fair Fighting
Even the most compatible couples tend to have disagreements. It is not if you disagree or fight but how you do it. Name calling, bringing up past hurts and unresolved issues, physical and verbal intimidation, poor listening, discounting significant other, sarcasm, and trying to
mind read (assuming you know what your partner is saying without clarifying it) are all indications of a couple who does not fight fairly.

Effective Communication\Fighting
All the above problem indicators may happen in some degree in all relationships. We must realize that not all problems have solutions. It is not if we fight but how we fight. 

1. If we disagree, it is important to still feel respected and listened to.
2. Enjoying verbal intimacy... feeling listened to.
3. Using I statements instead of you.
4. Listening without giving advice. These are all important components of good communication. When we are withdrawn we become poor receivers of nonverbal cues that may help us come to
agreements. At this point any type of communication is ineffective.

Quality Time Together
Spending quality time together is helpful. Quality time together must be a priority for the relationship to be satisfying. Developing routines and rituals together and focusing attention on each other are important to marriages.

Compromise
Couples should realize not all problems have solutions. Even the most compatible couples can not agree on all things at all times. When we disagree it is not what you say but how you say it. Your partner should feel listened to and respected.

Relationship Building
Relationships could be compared to bank accounts. If we keep making withdrawals, the account will run out. Don’t dwell on conflicts and pick your spots for disagreements. Deposits, such as humor, appreciation, consideration, fun, and affection, are what keeps relationships going.

* Keeping things in perspective. How important is the issue you are disagreeing over.
* Listen to what your partner is trying to say. One task you can try in an argument is switch sides. * Argue from your partner’s point of view. This will test your listening skills.
* Negativity encourages negativity, being positive is contagious. Nurture fondness and  admiration, let your partner influence you, create shared meaning and show your appreciation for your spouse. In happy marriages negativity is generally seen as fleeting and situational. In
unhappy marriages it is viewed as stable. By focusing on repairing problems or conflicts, being supportive of each other, and expressing appreciation to each other you find the keys to happy relationships.

Anxiety and Panic Attacks

Included are some suggestions in addressing symptoms for Anxiety and panic attacks. One approach in and of itself may not be the answer, but a combination of some of these approaches might be able to significantly
reduce the discomfort that you are experiencing.

Prevalence Data for Anxiety Disorders
Simple Phobic
A. Most common form of psycho
pathology - an estimated 19-23%
lifetime prevalence rate.  


Social Phobia
A. 2% of population have social phobia.
B. 40% of population consider
themselves to be shy and 90% of the
population admit to at least one period of
difficulty of shyness.

Panic Disorder
A. Panic disorder with agoraphobia
occurs in 2.5-5.7% of the population.
B. Panic disorder without agoraphobia
occurs in .6-1.0% of the population.
C. Woman are two times more likely to
be agoraphobic than men.
D. Men with panic disorder are more
likely to abuse alcohol than are woman.
E. 34% of the general population have a
panic attack within a 1 year period: 85%
have 5 or more panic attacks within a
year period.

1. AWARENESS OF SYMPTOMS
By keeping track of your symptoms and their severity over time, this can help gauge your progress in treatment. Keeping a journal will help you record what your thoughts and feelings are in given situations. In time, you may be able to identify patterns to your episodes. Often, these written records can provide
a broader perspective of your progress during those times you may be experiencing difficult periods in your
recovery. It is then easier to understand the connection between thoughts and actions\feelings. These records, will also be excellent resources for you at later dates in your life if these symptoms resurface.

2. ASSERTIVENESS
Improving assertiveness skills takes both education and practice. In practicing assertiveness skills, It is important to know that positive change doesn’t always come easy or without some discomfort. The benefits towards change include greater confidence in yourself and your abilities, increased trust in relationships, and a healthier sense of boundaries.

3. NUTRITION
Significant progress has been made in investigating how nutrition can influence mood and behavior. Caffeine
is a nervous system stimulant which may increase anxiety symptoms. In addition to reducing or eliminating caffeine, anxiety may be reduced by eating less processed and sugary foods which tend to deplete the
body’s energy reserves in the long run. Eating food high in complex carbohydrates can help to calm the
mind and the body by increasing levels of serotonin. Consider the use of vitamins and mineral supplements.
Your doctor or other trained professionals can assist you in making healthy nutritional choices.

4. EDUCATION
Individuals can learn about the treatment of anxiety, stress, and panic attacks from doctors, therapists, books,
the Internet, and peers. Knowledge can be empowering and reduce anxiety because individuals better understand their symptoms.

5. REGULAR RELAXATION
During anxiety and panic attacks, the sympathetic branch of the nervous system is active. The regular practice of relation can help you to over-learn the relaxation response so that it will become more dominant than the anxiety and panic response. During relaxation, heart rate and blood pressure tend to decrease as well as other changes which help to decrease the sympathetic activity and increase parasympathetic activity of the autonomic nervous system.

6. EXERCISE
Exercise can help to disrupt the cycle of anxiety, depression, and fatigue. The body becomes better able to handle the effects of physical and emotional stress. Many find that going for walk, especially in the morning, can help to reduce the symptoms of generalized anxiety.

7. SUPPORTIVE RELATIONSHIPS
There is an increasing correlation between supportive relationships and health. Relationships provide a well
needed stress buffer and help fulfill a very important human need. Often being with others helps balance the focus between oneself and others.

8. MEDICATION
Medication can help stabilization of function and create opportunities for other aspects of treatment to beneficial. Medication is often utilized when there is significant impairment in day to day functioning. Because each person differs biologically and psychologically, it is imperative to discuss the use of medication with your doctor.

9. RATIONAL THOUGHTS
Thoughts play a key role in influencing feelings and behavior. Cognitive restructuring can assist you in learning
how to change often predictable and self defeating thoughts. Through increased awareness and practice, unrealistic thought patterns can be replaced with more rational ones. These self enhancing thoughts often play a role in transforming behavior responses with reduced anxiety.

Anger Management

Anger is one of our most common and misunderstood emotions. We experience situations where we become on a regular basis. Getting angry is not necessarily unhealthy or bad. In some situations it could be healthy and productive. Anger has both a physical and psychological response and process. It is seen in babies as well as adults. Anger exists in all cultures, (although it may be displayed differently in each one). Anger is an emotion that could present itself in many different ways. It is our expression of anger that could become a problem. 

The following are indicators that someone is having trouble managing their anger.
· Frequent use of sarcasm or criticism
· Explosive outbursts
· Impaired relationships due to anger
· Withdrawing when angry
· Feeling guilty over anger
· Have hurt people emotionally and
physically) when angry
· Feeling out of control when angry
· Have a difficult time calming yourself
down when angry
· Significant others complain about
your anger
· Physical problems such as: ulcers,
hypertension, heart disease, gastritis,
and colitis.
· Complaints at work about anger
episodes

Consequences of Anger
When anger is mismanaged, the problems it can create could vary. Often physical problems such as ulcers, high blood pressure, and gastro problems could occur. Other problems such as social and relationship problems, occupational problems, and law problems could also present themselves.

Functions of Anger
When trying to figure out destructive anger, it is important to realize that anger could serve many functions for us. Examples include: getting our way through anger episodes, feeling superior to others, feeling powerful, expressing thoughts (especially hurt), discharging excessive energy, remaining a victim (not taking action but focusing on what is making you angry), and increasing production and motivation. In order to change the way
you deal with your anger, you need to be willing or motivated to change. This would involve giving up the advantages you experience when angry.

How Anger Works
Anger may be the result of a sudden situation we encounter, such as a traffic incident, or a chronic buildup of events.Often times when we find ourselves getting angry, we are reacting to a stressful situation as threat, real or perceived. This is often referred to as the Fight or Flight response. This response lies in the primitive part of
the brain. Our bodies react as if in a state of emergency. Increased hormonal production, adrenaline, blood
and oxygen flow to the major muscle groups, and increased heart rate, are among the many physiological
responses we have when angry and stressed.Our interpretations of events are important factors in determining anger outcomes. 

One individual may perceive a situation as a threat while another may not. This perception could be based on several factors including: previous life experiences, behavior patterns learned while growing up, coping abilities, and current life situation. These past experiences shape our reactions to events today.
Environmental factors could impact upon our anger management. Peer groups and cultural factors are
influences we need to consider. If people around us mismanage their anger, we may find it harder to control
ours. Other life challenges such as depression or stress are considerations we need to take into account as well.

Managing Anger
One of the first tasks involved in managing anger is developing awareness of anger patterns. By keeping an anger record, we develop more insight into our anger patterns. The more awareness we develop regarding
our anger, the more opportunity we have to intervene in the anger process. This awareness would include recognizing physical warnings of anger build ups, thought processes that contribute to anger, and a
lifestyle that contribute to anger problems.

Anger Thought
Thought processes contribute to anger. We need to begin to develop alternative ways to look at situations. It is helpful to identify beliefs that contribute to our anger states. This allows us to use other thoughts to interpret the event differently and provide a different, more rational thought process to take over. It is also important to incorporate humor into your life. If you take events less seriously, you may find yourself viewing a lot of situations with a lighter frame of mind.

Lifestyle Changes
By maintaining a healthy lifestyle, we are promoting a positive environment for ourselves enabling us to focus more on our anger problems. This would include: good sleep habits, supportive relationships, good nutrition, and regular exercise. Communication skills are important tools to use with anger problems. Learning to communicate our thoughts in less destructive ways not only derails anger blowups, but also improves the quality of our relationships. When we become more aware of our anger buildup, we could utilize delay tactics.
Walking away or changing topics are effective delay tactics. Also, when we recognize the physical buildup of anger, techniques such as relaxation, visualization, and deep breathing could be very effective. We cannot escape from anger. This is a natural human emotion. However we are able to control anger. If you have continual problems in managing your anger, discuss this with your therapist.

Hearing Loss and Depression

Hearing loss could affect many different people and age groups. It could be caused by hereditary factors, natural aging, injury to head, earwax build up, ear infections, or exposure to noise. As we age our sensory abilities diminish. Hearing loss is the third most common long-term health problem in older Americans and affects up to 40 out of 100 people age 65 and older, and up to 80 out of 100 people older than 85 (National Institute of Health). Hearing loss can cause sufferer’s to feel isolated, anxious, self conscious, lonely, and disconnected. If someone is experiencing hearing loss it could certainly make life less enjoyable.

This problem is not just confined to older adults. Children as young as three weeks old could be diagnosed as having a hearing deficit. About 2 to 3 out of every 1,000 children in the United States are born deaf or hard-of-hearing and approximately 15 percent (26 million) of Americans between the ages of 20 and 69 have high frequency hearing loss due to exposure to loud sounds or noise at work or in leisure activities(National Institute on Deafness and Other Communication Disorders ). Hearing loss in children could affect grades, self confidence, and peer relations. Since children are not always able to articulate their problems, identifying the problem makes it more challenging. In a 2010 study published in the Journal of the American Medical Association, researchers found a 31 percent increase in teenage hearing loss. The study compared teens in 2005 and 2006 to teens tested from 1988 to 1994. According to the research, called the Third National Health and Nutrition Examination Survey, the results show that "one in five U.S. adolescents 12 to 19 years old demonstrated hearing loss." (Deafness research Foundation).

For older adults, certain settings for them may provide challenges. Rooms with particular
structures may make it more difficult to hear (acoustics). Background noise could also factor
into ability to hear others. Lastly, certain pitches in voices (usually higher ones) are hard to
decipher. The impact could be felt at work (business meetings), social, and family relations
(being able to communicate with children or grandkids).

There are preventive measures individuals can do in avoiding hearing loss. For some, it may not
be avoidable (hereditary factors and aging). Here are some suggestions:
Children should have periodic hearing exams (once every few years).
Avoid exposure to loud noises
Avoiding long exposure to music listening devices(IPods, MP3 players, I phones)
When exposed to settings with loud noise, wear ear wax, if possible.
Be conscious when buying items such as dishwashers, washers, and dryers. There is a
difference in products when it comes to amplitude.
If exposed to loud noises and it is unavoidable, try to limit time that you are exposed it.
If you experience hearing loss, let others know about it. Accommodations could be made
that would increase your ability to hear others. Time of day (visiting restaurant in non
busy time), locations (acoustics) and seating arrangements (face to face) could greatly
increase communications.
Talk with your doctor or audiologist. Hearing aids can make a tremendous difference in
hearing impaired lives. There are many advances in technology and hearing aids are less
intrusive and noticeable as they once were.

Hearing loss may open new challenges in life. For the elderly it may mean another loss they
experience. Discussing your concerns with others could develop the support you are looking for.
If you or someone else is experiencing hearing loss and having a hard time with it, consider
joining a support group or seeing a therapist. This could not only provide additional support, but
some coping strategies as well.