How to Stop Obsessing

"Its natural to look inward but an overthinker will stay in the loop"
says Susan Nolen-Hoeksems PhD a professor of psychology and author of Women Who Think too Much


LEARN TO CALM DOWN, STOP OBSESSING
1. Accept that its normal to make some mistakes, think kindly of yourself.
2. Take 3 minutes of Mindfulness. Just focus on breathing out, be aware of your surroundings, calm the body and mind.
3. Distract Yourself. Put on music and dance, scrub the bath tub spotless, phone a friend. Preferably for at least 10 minutes - to break the cycle of thoughts.
4. Set aside a good time to consider the problem and make plans.
5. Ask Yourself, "What's the worst that could happen?" maybe everything will be all right?
6. Repeat steps 1, 2 and 3


We know that obsessive ruminating is a learned response and some people may inherit the gene or predisposition to over think about problems. We need to recognise it as a false alarm to prevent severe mental health problems such as OCD Obsessive Compulsive Disorder or Major Depression.

Scents and Nonsense

The olfactory sense modality is closely associated with frontal and temporal brain regions. In schizophrenia, disturbed sense of smell can be an early warning sign. This can assist assessment since it shows a change in the underlying cognitive and emotional disturbances. This has been demontrated in the last research on the neuroanatomy of the olfactory system.

Medscape December 2009

Sense of Smell

Smell has a powerful effect on our emotions explains Rachel Herz in her new book "The Scent of Desire" Published by William Morrow.



Facts

• We can detect more than 10,000 distinct odors with over 20 million sense receptors.
• Smell plays a powerful role in sexual attraction.
• Women prefer the body odor of men whose genes are noticeably different to their own. This assists to promote genetic diversity in species.
• Vanilla is thought to be the most universally favoured scent probably because breast milk contains this similar flavour .
• There are distinct individual and cultural preferences. For example, many asian people find the smell of cheese noxious while british people find wintergreen more unpleasant.
• Losing the sense of smell may be associated with a symptom of depression.
• Depressed people treated with anti depressants report the sense of smell returns.
• Women may have a better sense of smell than men except when menstruating when this ability declines considerably.

Lillians story- a battle with depression and surviving!

My name is Lillian. I am a senior. Lyn asked me to write my story so here it is !


I have had depression and anxiety for years, and in hindsight had it as a young school girl but did not recognise it until much later in life. My depression has been caused by anxiety and low self esteem, and has been triggered usually by a worrying event, such as a loss, or a death or a situation that has weighed me down to the extent where I have dwelt on it so much that the chemicals in my brain have changed. Some say I may be pre-disposed to depression or it is genetic, and I have felt that I want to blame someone for it, but the bottom line is I have it and have to deal with it and I know that is it treatable and not just something you can just "snap out it".


There are professionals who can help. I required medication, but have also sought help from 'Focus' and learned techniques of breathing and meditation and letting go of worrying thoughts and to stay in the moment. I have had to work through panic attacks which at times I thought 'I can't breath - this is it, I'm going to die' and nocturnal panic attacks can be terrifying. Well - I'm still here!


I have learned slow breathing and to recognise the positives instead of the negatives and to focus on what I am doing in the moment. Writing down positives each day far outweighed the negatives. I listen to meditation CD's or sit quietly and visualise myself in another place and time that I'd really like to be in.


With behavioural therapy I can identify my anxieties and say to myself when it effects me physically 'Im ok, I'm just dizzy, nothing will happen to me, just focus on the breath. I won't let this get out of control'. A lot of self talk helps, so does a mental stop sign and a lot of exercise.. Nothing is just handed to us in life and I have had to work at getting well each day.



I can say after many months, even years, I'm actually enjoying life and from any depression I have been through, I have learned something positive and grown from it. I cannot waste my life worrying about things that haven't even happened, it is too draining and saps my energy, but I feel now I'm living each day as it comes. There maybe some lows along the way, but I feel I now have the tools to help me through those times, always focusing on the way I breath. I am now trying to build on all I have learned and believe in it. It is real.....Don't forget to breath!!!.....Lillian

Full of Beans!

Did you know that beans and legumes contain many essential nutrients that the body needs to stay healthy? They are high in B group vitamins, iron, calcium, zinc, phosphorous and magnesium.

The phytonutrients and antioxidants in beans are important for reducing inflammation in the body - which is the basis for heart disease, cancers and many other chronic illnesses.

Enjoy green and brown lentils, soy beans, chickpeas, mung beans, butter beans, four bean mix, lima beans and black-eyed beans, to name a few- let your imagination run wild with exciting recipes to tempt and excite your taste buds- plus you will be doing your health and energy levels a favour!

A simple tip to reduce blood alcohol level

Slow down the speed of that first alcoholic drink to extend about one hour.

“If you skull the first drink, your blood alcohol level goes right up and your body will try to keep it there for the rest of the night”. If you slow down that first drink – you are less likely to drink as much throughout that evening. A simple piece of advice from David McGrath of NSW Health Mental Health and Drug & Alcohol Office.

The good news is that in Australia the quantity of alcohol consumed has fallen slightly since 2007-2008 to 9.95 litres per person per year according to the Australian Bureau of Statistics. By comparison the Irish drink more than 13 litres per person. Germans, French, Spanish and British drink approximately 11 litres per person per year.

These days, problem drinkers are more likely to seek help.

Help is available from government services.http://www.health.nsw.gov.au/mhdao/index.asp

Not hungry in the morning?

Snacking late the previous night or perhaps a mistaken belief you will lose weight, may lead people to avoid breakfast.

Breakfast is THE most important meal. “Breaking the fast” literally means to kick start your metabolism, to burn fat and provide energy for the day.

Breakfast will boost energy to sustain you through the day. Put you in a good mood and act as an anti stress agent. A good start to healthy eating is more easily maintained through the day.

Breakfast helps to boost you immune system and regulate blood sugar and insulin levels. Especially important for children.

The Breakfast Book by Sue Radd provides these tips

People who eat breakfast tend to be thinner and snack less.
Start the day peacefully.
Plan breakfast the night before have things ready including clothes, lunch and other necessities.
You have a better chance to be energised and remain the calm throughout the day.

Children and the internet - How much is too much?

More than half of Australians have the internet at home and a household with children is more likely to have a computer with internet access.

Children can benefit from the internet because it offers them more text-based information than other media. It can help improve a child’s interest in reading and their problem-solving skills. But how do you know what is too much exposure to the internet?

The Australian Council for Children’s Film and Television suggests that up to an hour a day is enough screen time for children under seven or eight. For older children, 1½-2 hours is enough. (this includes computer, TV and electronic games)

Extended and frequent use of the computer can effect a child’s health and fitness. Here are some interesting points that might help you limit "screen time"
· When using the computer, set the kitchen timer
· Encourage your child to engage in a range of activities that are alternatives to web surfing. An afternoon at a local library followed by a milkshake could turn into a much valued experience

Encourage children to discuss homework and assignments with family and friends. For example, a mother overheard her friend telling the history behind Taj Matal to a child. She found the story very interesting and would normally have automatically depended on Google for an answer.

It is also important to keep in mind that information you find on the internet may not always be accurate. Confirm that sites have credibility when researching school work or obtain the information from alibrary resource

Abstinence is best

"The festive season seems to give licence to indulge in alcohol. Yet the many proven health risks far outweigh any suggested benefits for the heart."

Sue Radd, well known Hills District Nutritionist weighs up the pros and cons of alcohol in this informative article

http://sueradd.com/columns/foodcolumn04_10.pdf

Live longer

On Channel 7's The Morning Show in October 2009, Local Hills District Nutritionist, Ms Sue Radd spoke about healthy heating for long life.

Ms Radd stated that "it is the colour in colourful fruit and vegetables that help prevent inflammation and lowers cholesterol. This in turn slows down the ageing process. " She said that "legumes that is beans, lentils, tofu etc are the key food group associated with a long life span".

Studies of some unique aged populations known as "blue zones" have shown certain communities life a significantly longer and healthier life. This includes Sardinia in the Mediterranean, Okinawa in Japan, The Adventist Group in California and Costa Rica in the Caribbean . In Japan , Sue Radd said "they have a saying Eat until you are only 80% full. This calorie restriction also prevents obesity which is driving the killer diseases in western countries."

Other lifestyle factors which are shown to contribute to healthy living in these groups include good family values, respect for elders, good work ethic and a belief in a higher power. They also tend to be no smoking and drink less alcohol.

SUMMARY:

To live a long healthy life eat a plant based diet including legumes and some fish and eat smaller portions.

You can check out Sue Radd's segment on longevity diets at: http://au.tv.yahoo.com/video/-/watch/16345021/

Yoga Relieves Chronic Pain

Chronic Back pain causes significant emotional distress, loss of mobility and is difficult to treat. Chronic pain always requires a multi disciplinary approach. This is because a chronic condition significantly impacts on many aspects of life and there are always psychosocial variables which contribute to the emotional suffering for a better or worse outcome.

Something as simple as yoga appears to relieve pain and improve mood for those with a chronic pain condition. This pain can significantly improve the mobility and quality of life for many sufferers.

90 people with chronic low back pain were assigned to either a yoga group or a control group that received standard medical care in a recent study published in the journal Spine Sept 2009

Those in the yoga group participated in 24 weeks of biweekly yoga classes designed for people with chronic lower-back pain. Six months after the study ended, those in the yoga group reported significantly more improvements in pain and functionality compared with subjects in the other group. In addition, depression was much lower in the yoga subjects. The use of pain medication was reduced, but that reduction was similar in both groups.

"The yoga group had less pain, less functional disability and less depression compared with the control group," Kimberly Williams, the lead investigator, from West Virginia University, said in a news release. "Proponents of yoga have long described its benefits in reducing back pain. But not everyone was convinced. This is a much bigger, much more rigorous evaluation than had been done before."

The classes were taught by an instructor certified in Iyengar yoga, a style that emphasizes posture.

Will alcohol make your brain a "pickled walnut" ?

The brain can be damaged by persistent over use of alcohol even though the user may not feel intoxicated. In what has been described as a "pickled walnut" effect, of globalised atrophy of the brain, MRI scans show a shrunken brain with extra fluid out it. Alcohol abuse can lead to vitamin B deficiency which may cause significant memory deficits. The quantity of alcohol required to cause serious damage is different for each person and genetic factors play a role. For some families the leading organ damaged may be the liver, for others it may be the heart or the brain. The results of current research were presented by Dr Daglish , Director of Addiction Psychiatry at Royal Brisbane and Women's Hospital a Health Care Symposium on 13th October 2009.

BACK FROM THE BRINK

Our client SM recommended this excellent book which is heartfelt and practical. Graeme Cowan is an Australian author writing about his own experience and also gives tips from others who have exerienced depression. He experienced five very severe episodes of depression from the age 21 years . He gives hope and encouragement to those suffering emotional distress and the people who care for them.

Cowan writes "I hope it will stop you or those you love from falling into the same downward spiral. Whilst writing the book I found that almost every person I spoke to knows of someone close to them who has suffered from depression. So I reiterate - you are not alone."

http://www.iambackfromthebrink.com/ this website is excellent and includes talk on youtube and testimonials.

How to help when children are sad or grumpy.

When a child is very emotional or upset , the emotion will subside best when the receive support from others. Some parents have difficult knowing how to help because they cannot handle their own feelings comfortably. Some suggestions which may assist calm the upset child include:

Validation: “it is okay and understandable that you have these feelings”. Not don't be silly now grow up!

Empathy: “I can see that upsets you”. what's wrong with you.
Room to feel: “Let me hold you while you cry” or “you might need a few minutes to be upset before we talk” . Not hurry up and stop that nonsense
Time to talk: “when you are ready to talk, Please tell me what your feelings are” . not get over it!
Opportunity to Learn: “ Is there anything valuable to learn from this experience?” forget it !

…Sometimes children need to release their feelings in ways other than talking such as art,play, dance, and story writing . It is helpful to provide a supportive environment so the child feels safe to express feelings.

Respect your child’s confidence. They be embarrassed and ask you to keep the issue private. This can ensure successful healing experiences and a healthy relationship of trust.

Dr Antonia Penna writes, "In a partnership of love and respect you can work together to examine and resolve your child’s hurt feelings – empowering them for life."

Hurtful Experiences by Dr Antonio Penna CE of the Children’s Hospital Westmead, Sydney.

Brain Waves of Advanced Meditators

The latest neuroscience imaging shows advanced meditators dramatically increase synchronised gamma wave activity in the brain compared to novice meditators.

Previous research showed that alpha wave patterns were associated with states of mental relaxation and calm meditation. Now using both EEG (electroencephalogram) and fMRI ( functional magnetic resonance) imaging, neuroscientists have shown this new dramatically different wave pattern. The meditators in this study were asked to concentrate on compassion and open prescence.


Wall St Journal Nov 5 2004

The Meditating Mind

A new study, has shown that less than one week of meditation can produce significant improvements in state of mind. For the study, the experimental group received five days of meditation training for twenty minutes a day and the control group received relaxation training. Both groups were assessed on attention and stress.

The meditation group showed greater improvement in the attention test including ability to resolve conflict and also showed lower levels of anxiety, depression, anger and fatigue than in the control group.

This evidence supports the benefits of meditation.

Mental Illness E-health Brief August 09 PNAS