Why Diets Don't Work

Diet: to select or limit the food one eats to improve one’s physical condition

A diet needs to be a lifestyle, not an event

1. Diets can be negative, most people look down on it
2. The word “diet” can be depressing to most of us, it means giving up your favorite foods and comfort foods
3. Many say, “ this is just for the diet” and don’t take the time or effort to replace old food with good healthier foods.


-Diets can be downers (mentally they can hurt you)
-Yo-yo dieting makes immune system weak
-Control issue not being able to stay on the diet. Start cheating and soon go back to old habits

Solutions:

-Find ways to be active for an hour a day
-Make simple eating changes. Find 100 calories you don’t need and change them for the week

http://walking.about.com/cs/diet/a/dietsdontwork.htm

The finding also suggests that obesity in adulthood is at least partly determined by diet and exercise in childhood.

The idea is that if the number of fat cells is capped by age 20, then the smart approach is to prevent their formation in children.

Obesity prevention in the early years could have "a lifetime impact," Gimble said.

http://www.livescience.com/health/080530-fat-cells.html

Why don't diets work? Mann says there are two issues. The first is that it's just plain hard for people to change their eating behaviors. And the second reason is that even if you do succeed at a diet, the rule of diminishing returns comes into play.

"When you keep to a reduced-calorie diet, your body makes metabolic adjustments that make it harder and harder for you to lose weight," Mann says. "Your body becomes very efficient, and you have to eat less and less to continue to lose weight. If you had the will to go on a diet, the fact that it steadily becomes less and less effective makes it even harder to stick to it."

"'Diets don't work' is only half the story," Fernstrom tells WebMD. "Lifestyle change will work if you have realistic expectations, good support, and choose a plan that you can stick with -- a plan that will give you moderate change over a long time."

"Diet is affected by social issues, by what you do when you are with your family and your friends," van Dam says. "In the current American setting, which really encourages unhealthy eating and dietary patterns, it is difficult to keep these lifestyle changes going."

Elements of this lifestyle change, she says, include moderating food intake, increasing physical activity, managing stress without food, and getting treatment for depression and other illnesses that get in the way.

http://www.webmd.com/diet/news/20070411/diets-dont-work-long-term

Study

http://content.nejm.org/cgi/content/full/359/3/229

http://www.netdoctor.co.uk/womenshealth/features/dietsdontwork.htm


Make sure you:
-reward yourself
-revel in progress instead of long-term goal
-be turtle not the hare
-make big changes in small steps
-keep records
-pace yourself
-enlist support for your efforts
-share your tips

http://www.washingtonpost.com/wp-dyn/articles/A45499-2005Jan3.html

http://www.imwr.com/issues/articles/2007-03_44.asp


Healthy Eating

-Eating healthily is important for overall quality of life
-When deciding what a healthy diet is one should use the Word of Wisdom as a guide (D+C 89)
- It recommends eating greens,herbs,meat sparingly and of course it prohibits the intake of alcohol,tobacco, coffee and tea
-Another good resource is the "Canada Food Guide"
- it provides the recommended daily intake depending on age and sex
- Health Canada says, "Having the amount and type of food recommended and following the tips included in Canada's Food Guide will help:
* Meet your needs for vitamins, minerals and other nutrients.
* Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
* Contribute to your overall health and vitality."

Using the Guide is simple,
For example:
If you are a 35 year old woman you should aim to have:
* 7-8 vegetables and fruit
* 6-7 grain products
* 2 milk and alternatives
* 2 meat and alternatives
* 30 - 45 mL (2 to 3 Tbsp) of unsaturated oils and fats


http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/index-eng.php

Pregnancy and Depression

Pregnancy & Depression
What is Postpartum Depression?

After giving birth a mother will experience both psychological and physiological changes. Depression felt after giving birth is believed to be caused by the change of hormone levels within the mother’s body. Within the first 24 hours after giving birth, estrogen and progesterone decrease rapidly. Thyroid levels may also drop which lead to symptoms of depression. Symptoms of depression can range from mild to severe and last anywhere from hours to months.

Three Types of Postpartum Depression (PPD)
1) Baby Blues can occur within days after childbirth and may last a few hours to two weeks after giving birth. The “baby blues” does not always require treatment, but support groups and talking with other mothers often helps.

2) General Postpartum Depression can occur within a few days to months after giving birth. Symptoms are similar to “baby blues” but more severe. They can last up to a year if not treated through medication, counseling, or both.

3) Postpartum Psychosis, considered a mental illness, may occur within the first three months of pregnancy. Symptoms are very severe including auditory and visual hallucinations, anger and abnormal behaviors. Medication is almost always needed in treatment.



http://revver.com/video/750918/post-partum-depression-newborns-3/

SIGNS AND SYMPTOMS

-trouble sleeping
-sleeping too much
-lack of interest
-feelings of guilt
-loss of energy
-difficulty concentrating
-changes in appetite
-restlessness, agitation or slowed movement
-thoughts or ideas about suicide
-feelings of sadness
-headaches
-difficulty remembering
-excessive worry about the baby
-being afraid of hurting the baby or oneself

As many as 80% of the moms have experienced some form of these baby blues. It’s important that you recognize feelings of anger, restlessness, irritability and low self-esteem and address them as best you can.

Keep your doctor informed. Most cases of postpartum distress (baby blues) are mild, but sometimes the symptoms are more severe and last for longer periods of time. PPD can affect your emotions as well as your sleeping patterns and appetite. It’s important to you and your child’s health that you communicate with your health care provider.

Medication is an option. In nearly 85% of postpartum depression or psychosis cases suffering women are relieved by this choice.

Support groups can be very successful at mending your sorrows. The objectivity of outsiders can help you work through some of your more difficult feelings. Sometimes sharing is easier when it’s with a stranger who can empathize with your situation.

Above all else, remember to pamper yourself. You can enlist outside help—your mom, mother-in-law, sister, best friend and anyone else who’s interested. Schedule regular visits so that you can get in a peaceful shower or nap. Take the time to paint your toenails or give yourself a facial. These age-old pick-me-ups can be lifesavers.

Don’t be afraid to ask for help. Now is the time to use your support system. Talk to your spouse about your feelings.

Reach out. Your family and friends want and expect you to. You would want your loved ones to lean on you when they need, so don’t deny yourself the strength of your support system.

What to do:

1. Maintain proper sleep
2. Eat a well-balanced diet
3. Manage anxiety as advised by your health care professional
4. Participate in an exercise program
5. Set realistic goals for yourself
6. Create small and manageable tasks
7. Let friends and family help you
8. Do something for someone who is in need
9. Don’t measure yourself against everyone you meet
10. Don’t hesitate to seek help from trained professionals
11. Get together with people – people who are important to you.
12. Don’t let feelings of hurt and anger smolder inside. Learn to express them appropriately.

Anorexia Nervosa

One of the most common mental illnesses that affects adolescents today is eating disorders. Further, it is estimated that 1 out of every 100 adolescents are affected by this disorder. Out of those affected, 95% are female. Although anorexia is an eating disorder, primarily it is a psychological disorder that goes beyond excessive diet and exercising. According to the U.S. National Institute of Mental Health (NIMH), an estimated 0.5% to 3.7% of women will suffer from this disorder at some point in their lives.

Usually the disorder begins with dieting and weight loss. Once the weight loss begins it often becomes a sense of control or balance. The drive to become thinner is actually less important to concerns about control and/or fears relating to one's body. The individual continues the endless cycle of restrictive eating often to a point close to starvation in order to feel a sense of control over the body. This cycle becomes an obsession and is similar to any type of drug or substance addiction.

Anorexia can have dangerous psychological and behavioral effects on all aspects of an individual's life and can affect other family members as well.

Below are signs and symptoms of those that may have the illness:

-The individual can become seriously underweight, which can lead to depression and social withdrawal.
-The individual can become irritable and easily upset and have difficulty interacting with others.
-Sleep can become disrupted and lead to fatigue during the day.
-Attention and concentration can decrease.
-Most individuals with anorexia become obsessed with food and thoughts of food. They think about it constantly and become compulsive about eating rituals. They may collect recipes, cut their food into tiny pieces, prepare elaborate calorie-laden meals for other people, or hoard food. Additionally, they may exhibit other obsessions and/or compulsions related to food, weight, or body shape that meet the diagnostic criteria for an obsessive compulsive disorder.
-Other psychiatric problems are also common in people with anorexia nervosa, including affective (mood) disorders, anxiety disorders, and personality disorders.
-Generally, individuals with anorexia are compliant. Sometimes, they are overly compliant, to the extent that they lack adequate self-perception. They are eager to please and strive for perfection. They usually do well in school and may often overextend themselves in a variety of activities. The families of anorexics often appear to be "perfect." Physical appearances are important to them. Performance in other areas is stressed as well, and they are often high achievers.
-While control and perfection are critical issues for individuals with anorexia, aspects of their life other than their eating habits are often found to be out of control as well. Many have, or have had at some point in their lives, addictions to alcohol, drugs, or gambling. Compulsions involving sex, exercising, housework, and shopping are not uncommon. In particular, people with anorexia often exercise compulsively to speed the weight-loss process.

Fortunately, anorexia can be treated by out patient care or hospitilization. However, the disease tends to be a constant struggle throughout the rest of the patients life.

Source: http://www.medicinenet.com/anorexia_nervosa/page5.htm

Mental Illness: Children

Unfortunately, many children in the US are affected by mental illness everyday. In fact, the surgeon general states that over 5 million children and adolescents are diagnosed with a serious mental illness, the type of illness that affects their everyday life. Some of the most commonly diagnosed illnesses in children and adolescents are listed below:

-Anxiety Disorders: responding to certain situations with fear and dread, shows physical signs of anxiety (nervousness, rapid heartbeat, sweating)
-Disruptive Behavior Disorders: Children tend to defy rules, disrupt structured enviroments
-Persuasive Development Disorders: Children tend to be confused in their thinking, have problems understanding the world around them
-Eating Disorders: involved intense emotions and attitudes, as well as unusual behaviors associated with weight and/or food
-Elimination Disorders: related to the elimination of body wastes
-Learning and Communication Disorders: children have problems storing and processing information, including thoughts and ideas
-Mood Disorders: persistent feelings of sadness or rapid mood changes
-Tic Disorders: ause a person to perform repeated, sudden, involuntary and often meaningless movements and sounds, called tics.
-Schizophrenia: distorted perceptions and thoughts

Some of these illnesses, such as anxiety disorders, eating disorders, mood disorders, and schizophrenia, can occur in adults as well as children. Others, such as behavior and development disorders, elimination disorders, and learning and communication disorders, begin in childhood only, although they can continue into adulthood. In rare cases, tic disorders can develop in adults. It is not unusual for a child to have more than one disorder (webmd.com).

How do I know if my child has a disorder?
Symptoms vary for each child depending on their personality and the illness the acquire. Some common symptoms are listed below:

-Abuse of drugs and/or alcohol
-Inability to cope with daily problems and activities
-Changes in sleeping and/or eating habits
-Excessive complaints of physical ailments
-Defying authority, skipping school, stealing, or damaging property
-Intense fear of gaining weight
-Long-lasting negative moods, often accompanied by poor appetite and thoughts of death
-Frequent outbursts of anger
-Changes in school performance, such as poor grades despite good efforts
-Loss of interest in friends and activities they usually enjoy
-Significant increase in time spent alone
-Excessive worrying or anxiety
-Hyperactivity
-Persistent nightmares or night terrors
-Persistent disobedience or aggressive behavior
-Frequent temper tantrums
-Hearing voices or seeing things that are not there (hallucinations)

Source: http://www.webmd.com/anxiety-panic/mental-health-illness-in-children

Mental Illness in the Family: Adults

When a person in the family has a mental illness, whether it be a parent or child, the entire family is affected. The signs that a member of your family might have a mental illness are listed in the previous blog about when to get help. In this post when the term adult is used it is in reference to those members of the family who are 18 years of age and older.

1) The Beginning: Pregnancy

ANTEPARTUM DEPRESSION

About 10-20% of women will struggle with some symptoms of depression during pregnancy, and a quarter and a half of these will suffer from major depression. Too often during pregnancy depression is not diagnosed properly because people think that is is just another hormone imbalance.

Signs of depression during pregnancy include:
-Persistent sadness
-Difficulty concentrating
-Sleeping too little or too much
-Loss of interest in activities you usually enjoy
-Recurring thoughts of death, suicide, or hopelessness
-Anxiety
-Feelings of guilt or worthlessness
-Change in eating habits
-Substance Abuse

Usually these symptoms are noticeable/present for 2 weeks or more.

Obviously, pregnancy is a happy time but it can also be quite stressful both physically, emotionally, and spiritually. It is no wonder that many of the possible triggers of depression come from these three important areas. Relationship problems, family and personal history of depression, infertility treatments, previous pregnancy loss, stressful life events, complications, and a history of trauma or abuse are just a few possible triggers of depression.
(American Pregnancy Association)

Untreated antepartum depression can cause premature birth, low birth weight, and other developmental problems. Unfortunately with out the right help many women who previously drank alcohol or had substance abuse problems continue the just after and sometimes through pregnancy.


The National Survey of Drug Use and Health shows that fewer women drank the closer they got to their delivery date. But 19% still used alcohol in the first trimester, which could be because some didn't know they were pregnant. But the report also cites a 15-year study by the Centers for Disease Control and Prevention noting that the number of women who drink while pregnant remains high and hasn't changed much in that time — still one in eight women drink some amount of alcohol while pregnant. After delivery, the study found that 10% of women were binge drinking (five or more drinks within a few hours), 20.4% were smoking cigarettes, and 3.8% were using marijuana. The findings come from surveys of 68,000 women from 2002 to 2007 who were asked about substance abuse in the month before the survey. According to the study, 31.9% of women used alcohol within the first three months after childbirth.

(Berman, Jillian. "Some moms resume substance abuse after their baby's born". USA Today. Posted 1 June 2009. http://www.usatoday.com/news/health/2009-05-31-substanceabusepregnancy_N.htm?csp=34 )

Smoking during pregnancy passes nicotine and cancer-causing drugs to your baby. Smoke also keeps your baby from getting nourishment and raises the risk of stillbirth or premature birth. Don't drink alcohol. There is no known safe amount of alcohol a woman can drink while pregnant. Alcohol can cause life-long physical and behavioral problems in children, including fetal alcohol syndrome. Don't use illegal drugs. Using illegal drugs may cause underweight babies, birth defects or withdrawal symptoms after birth.
(NIH MedicinePlus)

If you have a friend or family member who may be suffering with antepartum depression encourage them to get treatment. It is just as important to have balance in your life during pregnancy as it is when you are not pregnant. Various treatment options include support groups, private psychotherapy, medication, and light therapy. Encourage them to talk to their doctor about their depression and they can work out a specialized individual plan.


POSTPARTUM DEPRESSION

The sudden decrease in both estrogen and progesterone hormone levels within 24 hours after giving birth, may be the leading cause of postpartum depression. Sometimes, thyroid hormone levels may also drop which can cause symptoms of depression as well.

"Any of these symptoms during and after pregnancy that last longer than two weeks are signs of depression:

-Feeling restless or irritable
-Feeling sad, hopeless, and overwhelmed
-Crying a lot
-Having no energy or motivation
-Eating too little or too much
-Sleeping too little or too much
-Trouble focusing, remembering, or making decisions
-Feeling worthless and guilty
-Loss of interest or pleasure in activities
-Withdrawal from friends and family
-Having headaches, chest pains, heart palpitations (the heart beating fast and feeling like it is skipping beats), or hyperventilation (fast and shallow breathing)
-Possibly being afraid of hurting the baby or oneself

Postpartum psychosis is rare. It occurs in 1 or 2 out of every 1000 births and usually begins in the first 6 weeks postpartum. Women who have bipolar disorder or another psychiatric problem called schizoaffective disorder have a higher risk for developing postpartum psychosis. Symptoms may include delusions, hallucinations, sleep disturbances, and obsessive thoughts about the baby. A woman may have rapid mood swings, from depression to irritability to euphoria."
(Medicine.Net)

Again it is very important to encourage your loved ones to get help. Your social support will help them work through their depression and they will know that you are there for them.

2) When a Child has a mental illness

Having a child with a mental illness can affect a family in either a very positive or very negative way based on how you choose to view the situation. No surprise there right?! We are in control of how we let things affect us :)

Mothers of mildly retarded children were rejecting and punitive. Mothers of more severely retarded children were overprotective. Parents of very young developmentally delayed children were angry and rejecting. However, women tend to be more accepting of handicapped children, then are men. Possibly because fathers of retarded children tend to be more depressed, suffer low self-esteem, and express a lack of interpersonal satisfaction. Parents of retarded children are at least a group at high risk for emotional and personal difficulties.

(The Best of AAMR-Families and Mental Retardation chapter 10. 1983)

Most childhood mental illnesses continue to affect the child into adulthood. In many cases the child must continue to live with the support their parents throughout their lives because they cannot manage for themselves.

"More than one-third of long-term mentally ill adults live with their families, most with aging parents, a situation that accentuates the need for residential alternatives to home care for deinstitutionalized patients who will out-live their caregivers. The role of parenting mentally disabled adults may also impose undue stress on elderly persons. "
(PsychiatryOnline.org)

"The practical hardships--what researchers term the "objective burden"--are the assistance in and supervision of daily activities the parent must provide because the child cannot care for himself or herself or because hostile or unpredictable behavior must be monitored.

Few studies have focused on the rewards of caregiving for a child with a mental illness. Some parents describe a feeling of intimacy with their ill child, a sense of mutual respect, a willingness to accept different opinions and criticism, and an ability to enjoy each other's company. Most parent caregivers stated that their child provided some practical help around the house, as well as support, information on family and friends, and keeping them company.

Parents of adult children with chronic mental illness, who see themselves as "eternal parents,' are active full-time in their later years and can enhance a sense of self-value and purpose. Some parents describe caring for their child as a "calling" or a "commitment" that gives their life content and meaning (Chesla, 1991). They felt that they were achieving their mission in life.

Programs tend to overlook the positive aspects of caregiving; rather, successful adjustment to life with a child with mental illness traditionally has been viewed as involving an attitude of acceptance. This study suggests a stage beyond acceptance, which involves appreciation of the positive aspects of life with an adult child with mental illness, such as the child's contributions to the parent or to aspects of the parents' personal growth. Parents may need help recognizing the contributions that their children with mental illness make. Social workers and therapists can encourage parents who have unrealistically low expectations for their ill child to give the child opportunities to fulfill productive roles within the family and the community."
(Parents of Mentally Ill Adult Children Living at Home: Rewards of Caregiving. Health & Social Work. 2002)


Too many times it seems parents feel that their child is a burden or that is is not fair to their child that they have an illness. Again, what happens to us is not for us to decide, but we much choose how we will deal with it.

3) When parents have a mental illness

Estimates suggest that between 50% and 66% of parents with a severe and enduring mental illness live with one or more children under 18. That amounts to about 17,000 children and young people in the UK.

Parents with a mental illness may:
-lack confidence in their parenting skills
-be unusually relaxed with their children
-discipline their children particularly harshly
-be less able to identify their children’s needs than other parents
(MentalHealth.org)

"Parents (and the other parent/family members in the home) often become preoccupied with managing the illness, and much of the family’s attention is directed to that person. Furthermore, the parent living with the SMI (serious mental illness) may detach (intentionally or unintentionally) from the child. Parental hospitalization and other separations from the parent (sometimes including the child living with other family members) can disrupt the parent-child bond. Particularly with PTSD, many parents develop emotional numbness, which also interferes with the development of close relationships. Detachment, physical separation, and emotional numbing can directly impact the parent’s ability to engage the child in everyday activities.

Sometimes, parents behave in rejecting ways that can be confusing and hurtful to children, or parents are so consumed with their own problems they’re unavailable for their kids. Explaining why parents act in confusing ways can help kids avoid taking the behavior personally. Further, encouraging children to consider that their parents are probably “doing the best they can” under the circumstances can be useful."
(SocialWorktoday.com)


What can we conclude:
-we need to be there for the people we love
- As discussed in class, resilience and the capability of how well our families deal with a mental illness depends on:
caring love= we must develop unconditional love for that person
responsible free will= do what we can to help
integrity= be there for that person
challenge= view the illness as a challenge that you get to work on together. A good challenge that brings you closer together
hope= have hope that things will be okay and remember that the relationship is worth it.


A few songs I thought of while doing this project were

THE DANCE by Garth Brooks

"Looking back on the memory of
The dance we shared beneath the stars above
For a moment all the world was right
How could I have known you'd ever say goodbye
And now I'm glad I didn't know
The way it all would end the way it all would go
Our lives are better left to chance I could have missed the pain
But I'd of had to miss the dance
Holding you I held everything
For a moment wasn't I the king
But if I'd only known how the king would fall
Hey who's to say you know I might have changed it all
And now I'm glad I didn't know
The way it all would end the way it all would go
Our lives are better left to chance I could have missed the pain
But I'd of had to miss the dance
Yes my life is better left to chance
I could have missed the pain but I'd of had to miss the dance"



YOU GOTTA BE by Des'ree

"Listen as your day unfolds
Challenge what the future holds
Try and keep your head up to the sky
Others they may cause your tears
Go ahead release your fears
Stand up and be counted don't be shamed to cry

You gotta be, you gotta be bad
You gotta be bold, you gotta be wiser
You gotta be hard, you gotta be tough, you gotta be stronger
You gotta be cool, you gotta be calm, you gotta stay together
All I know, all I know love will save the day

Oooh, Oooh, Oooh, Oooh, Oooh, Oooh, love will save the day

Herald what your mother said
Read the books your father read
Try to solve the puzzles in your own sweet time
Some may have more cash than you
Others take a different view
My, oh, my, hey hey hey

You gotta be bad
You gotta be bold, you gotta be wiser
You gotta be hard, you gotta be tough, you gotta be stronger
You gotta be cool, you gotta be calm, you gotta stay together
All I know, all I know love will save the day

Time asks no questions it goes on without you
Leaving you behind if you can't stand the pace
The world keeps on spinning can't stop it if you tried to
The best part is danger staring you in the face
Whoa

You gotta be bad
You gotta be bold, you gotta be wiser
You gotta be hard, you gotta be tough, you gotta be stronger
You gotta be cool, you gotta be calm, you gotta stay together
All I know, all I know love will save the day


Listen as your day unfolds
Challenge what the future holds
Try and keep your head up to the sky
Others they may cause your tears
Go ahead release your fears
My, oh, my, hey, hey, hey

You gotta be bad
You gotta be bold, you gotta be wiser
You gotta be hard, you gotta be tough, you gotta be stronger
You gotta be cool, you gotta be calm, you gotta stay together
All I know, all I know love will save the day

You got to be bold, you got to be bad
You got to be wise, don't ever say it
You got to be hard, not too too hard
All I know is love will save the day

Love, love, love will save the day
Love, love, love will save the day
Love, love, love will save the day
Love, love, love will save the day

You gotta be bad
You gotta be bold, you gotta be wiser
You gotta be hard, you gotta be tough, you gotta be stronger
You gotta be cool, you gotta be calm, you gotta stay together
All I know, all I know love will save the day

You gotta be bad
You gotta be bold, you gotta be wiser
You gotta be hard, you gotta be tough, you gotta be stronger
You gotta be cool, you gotta be calm, you gotta stay together
All I know, all I know love will save...

The day"


FATIH OF THE HEART by Rod Stewart

"It's been a long road
Getting from there to here
It's been a long time
But my time is finally near

And I can feel the change in the winds right now
Nothing's in my way
And they're not gonna hold me down no more
No there not gonna hold me down

Cause I've got faith of the heart
I'm going where my heart will take me
I've got faith to believe
I can do anything
I've got strength of the soul
And no one's gonna bend or break me
I can reach any star
I've got faith
I've got faith
Faith of the heart

It's been a long night
Trying to find my way
Been through the darkness
Now I finally have my day
And I will see my dreams come alive at last
I will touch the sky
And they're not gonna hold me down no more
No there not gonna change my mind

Cause I've got faith of the heart
I'm going where my heart will take me
I've got faith to believe
I can do anything
I've got strength of the soul
And no one's gonna bend or break me
I can reach any star
I've got faith
Faith of the heart

I've known a wind so cold and seen the darkest days
But now the winds I feel, are only winds of change
I've been through the fire and I've been through the rain
But I'll be fine

Cause I've got faith of the heart
I'm going where my heart will take me
I've got faith to believe
I can do anything
I've got strength of the soul
And no one's gonna bend or break me
I can reach any star
I've got faith

I've got faith of the heart
I'm going where my heart will take me
I've got faith to believe
And no one's gonna bend or break me
I can reach any star
I've got faith
I've got faith
Faith of the heart

It's been a long road"


I know from personal experience that living with one or even multiple family members with mental illness can be a wonderful learning and growing experience for everyone involved. That doesn't mean that sometimes it is not hard. In fact, it is hard a lot but the key is that they are doing the best that they can, and so am I and they are worth it. Your life is what you make it. I completely agree with Dr.Karren when he says

"We all tell ourselves stories to live, and some stories are better than others."

Lets make the stories we tell honest and full of love. Lets spend a little less time worrying and a little more time breathing. A little less time stressing and little more time reading. A little less time rushing and a little more time enjoying the beauty all around us. Lets spend a little less time on ourselves and a little more time on the people we love the most.

Remember, life is good.

Help with Mental Family Illness

MENTAL ILLNESS IN THE FAMILY

According to the National Alliance for the Mentally Ill, one in five families in the U.S. has a member who suffers from a serious mental illness. Mental illness can result in much heartache and suffering, not only on the part of those afflicted but their loved ones, too. (Dawn & Jay Fox, “Easing the Burdens of Mental Illness,” Ensign, Oct. 2001, 32)

When to get help:

You, as a family member (or roommate or mission companion) may need to be the first responder when someone is having a mental/emotional crisis. He or she may or may not be in a state of mind to get help for themselves. Here are some signs and symptoms to watch for:

Confused thinking

Prolonged depression (sadness or irritability)

Feelings of extreme highs and lows

Excessive fears, worries and anxieties

Social withdrawal

Dramatic changes in eating or sleeping habits

Strong feelings of anger

Delusions or hallucinations

Suicidal thoughts

Denial of obvious problems

Numerous unexplained physical ailments

Substance abuse

(from the Mental Health America Factsheet: Mental Illness and the Family: Recognizing Warning Signs and How to Cope, 2009)

How to get help: (this is hard!)

1. Talk to other family members/friends to see if they’ve noticed a change in the afflicted family member/friend.
2. Pray for guidance. Counsel with your bishop or religious leader.
3. It may be best to approach them with your bishop or religious leader, a close friend, or a close family member. Be sensitive. Express your love and concern for them. Respect their feelings and validate their pain and suffering. Help them to realize there is hope and help available.
4. Accept the fact that in a severe crisis, you may need to call the police.

IF YOU HAVE A FAMILY MEMBER OR FRIEND IN A CRISIS

If you have a family member or friend who is suicidal, do not leave him or her alone. Try to get the person to seek help immediately from an emergency room, physician, or mental health professional. Take seriously any comments about suicide or wishing to die. Even if you do not believe your family member or friend will actually attempt suicide, the person is clearly in distress and can benefit from your help in receiving mental health treatment.

*Call your doctor’s office

*Call 911

*Go to the nearest hospital emergency room

*Call 1-800-273-TALK to reach a 24 hour crisis center

(from the National Institute of Mental Health, www.nimh.nih.gov)

Where to get help:

Family Doctor

Mental Health specialists, such as psychiatrists, psychologists, social workers)

Religious leaders

Health Maintenance Organizations

Community mental health centers

Hospital psychiatry departments and outpatient clinics

University- or medical school- affiliated programs

State hospital outpatient clinics

Social service agencies

Private clinics and facilities

Employee assistance programs

Local medical and/or psychiatric societies

(from the National Institute of Mental Health, www.nimh.nih.gov)

BYU Career and Counseling Center

1500 WSC

(801) 422-3035

Walk-in or call for an initial intake session

One-on-one or group counseling for problems ranging from difficulties which are normal to young adult development (e.g., adjustment to the university setting) to more serious problems that are associated with acute or long-standing psychological disturbances. Counseling services are oriented toward short-term interventions designed to help students develop self-reliance and to succeed in their role as students.

Free to full-time students

LDS Family Services

Individual, Marriage, and Family Counseling
UT Provo Agency
1190 North 900 East
Provo, UT 84604-3598
PH: 801-422-7620
FAX: 801-422-0165

Wasatch Mental Health

Mental Health Counseling and Crisis Intervention

750 North Freedom Blvd.

Provo, UT 84601

801 373-4760

24-hour Crisis line 1-800-373-7393

www.wasatch.org

Support groups:

General Information Agency: National Alliance Of The Mentally Ill (NAMI), Utah County Program name: Education, support and advocacy for consumers with mental illnesses and their family members Description : Classes for individuals with mental illnesses, their family and medical providers Support groups for individuals with mental illnesses, family and friends on the 2nd and 4th Tuesday of every month at the Utah State Hospital in main conference room Hours of Operation: 2nd and 4th Tuesday of every month Eligibility Requirements: none Intake Procedure: Call (801) 225-3855 Insurance Information: none Languages Spoken: English Fees: Not specified Primary Contact: Nedra Bell, President, (801) 373-2688 View all agency contacts Address: P.O. Box 271 Provo, UT 84603 us

(Information found through United Way)

Websites: (from www.lds.org)

General Mental Health Issues

Mental Health Resource Foundation - The Foundation is a volunteer organization committed to carrying a message of hope to those who may be suffering from mental illness and social/emotional concerns and those who love them. www.mentalhealthlibrary. info

National Institute of Mental Health (NIMH) - NIMH is the world's largest scientific organization dedicated to research focused on the understanding, treatment, and prevention of mental disorders and the promotion of mental health. www.nimh.nih.gov

National Alliance on Mental Illness (NAMI) - NAMI is the nation’s largest grassroots mental health organization dedicated to improving the lives of persons living with serious mental illness and their families. www.nami.org

Mental Health Channel - This site contains information about mental illness and disorders, treatment, and resources. www.mentalhealthchannel.net

Articles:

Go to www.lds.org, follow the links to Home and Family, then Marriage, Family, & Individual Counseling, then Counseling and Resources, then Find Help for your Challenges and Issues, then Mental Health. The beginning statement here says, “Mental health is closely interwoven with physical, emotional, and even spiritual health. (sound familiar?) Therefore it becomes all the more important to make choices that enhance and strengthen one’s own mental well-being. The surest way to do this is to live and active life consistent with gospel principles. There are those within our communities who struggle with mental disorders and mental illness. Those with such challenges often benefit from seeking counsel and help from spiritual advisors and licensed mental health professionals.” Thirteen articles are listed, including “Do Not Despair” by President Ezra Taft Benson, and “Mental Illness, in Search of Understanding and Hope”, by Jan Underwood Pinborough.

The Mind/Body Connection

Psychoneuroimmunology is the study of the effect of the mind on health and resistance to disease. It suggests that illness is influenced by the way we think and feel, and displays a relationship between the mind, the emotions, and the body. The nervous, endocrine, and immune systems are now known to be connected, which contrasts previous beliefs that displayed these systems as independent of one another.

There are different parts of our bodies that have different mind-body connections. Scientists and doctors have been studying these today and have done key experiments to find more information.

*the central nervous system is linked to the bone marrow and the thymus- where immune system cells are produced.

*the spleen and lymph nodes-where the immune system cells are stored.

*there are nerve endings in the tissues of the immune system.

*changes in the brain and spinal cord affect how the immune system responds.

*emotions trigger the release of hormones into the system- adrenaline, noradrenaline, endorphins, glucocorticoids, prolactin, and growth hormones.

*the body's immune response can be influenced by stress

*the body's immune response can be "trained"

*immune function can be influenced and changed by psychoactive drugs.

The Major Components

The brain- In the Middle Ages, the scientists regarded the brain as the seat of the soul. But today, we realize that it sends information to various parts of teh body by masterminding nerve impulses that are carried throughout the body.

The immune System- a complex system consisting of about a trillion cells called lymphocytes.

From a personal experience/perspective...

From my own personal experience, I have come to understand the vital connection between the mind and body. Throughout my teenage years, I experienced a lot of health problems and was exposed to a variety of treatments. After years of trying different medications and seeing various specialists, I realized that the most effective treatment would have to balance my physical, emotional, spiritual and mental well-being. This could not be done by medication alone, nor could it be done just by positive thinking and a healthy lifestyle. I had to combine different ‘treatments’ in order to recover from my illness, including: medication, improving eating habits, physical activity, lifestyle, spirituality, and changing my thought process in order to be more positive, selfless, and optimistic about my situation. Through this experience, I learned to recognize the power of the mind in connection with the body and how they can work together to either improve or deteriorate one’s health.


In conclusion: The field of PNI has come a long way in the last decade. Robert Ader said, "Is not nature itself, but nature exposed to our method of questioning." He is saying that even the funding of research takes places within a limited system. Thoese certain barriers may keep us from finding the most stunning discoveries.

Happy Marriage and Longevity

How can I make my marriage happy? What defines a happy marriage? How do I make my marriage last? There has been an abounding amount of discouragement in the half of the last century on the sanctity and reality of a happy marriage. Satan and his armies have attacked it from every angle, making it seem irrelevant, impossible, and anything other than what it is, central to God's plan. With this reality, here are ways to prepare for a successful marriage, keys to a successful marriage, what influences a dysfunctional marriage and how do we avoid it, and how marriage affects children.

How to prepare for a successful marriage
Love the Lord – Follow Christ and keep an eternal perspective.
Become Productive – Seek to become a happy, productive person in your own right.
Be Happy – Cultivate a cheerful attitude and the ability to laugh, even at yourself.
Develop Friendship – Learning to be a true friend is a perfect preface to a happy marriage.
Create Order – The temple is a house of order and the same should be said of our own homes.
Serve – Practice consistent acts of service and kindness.
Maintain Moral Purity – The law of chastity is a law of happiness, it is a law that protects the sacred powers of procreation and magnifies the lyrical joys of romantic intimacy in a way God created, ordained, and blessed.
Attend the Temple – The temple ordinances focus on the rescue and the salvation of families.

“Preparation for marriage is a lifelong process. It must be planned for, lived for, sacrifices for, prayed for, and even suffered for. Our living cannot be very purposeful if we just glide into marriage without thoughtful preparation.” – Sister Patsy Pollard

Keys to a successful marriage

“The one who marries to give happiness as well as receive it, to give service as well as to receive it, and who looks after the interests of the two and then the family as it comes will have a good chance that the marriage will be a happy one.” –Spencer W. Kimball

A few tips to a health marriage: Develop, maintain, and cultivate love, support, tolerance, communication, realistic expectations, caring, nurturing, sense of humor, commitment, respect, know how to handle conflict, problem solve together, interdependence, enjoy one another, and have fun together.

“Chains do not hold a marriage together. It is threads, hundreds of tiny threads which sew people together through the years. That is what makes a marriage last.” – Simone Signoret

What influences a dysfunctional marriage and how to avoid it

“Each marriage starts with two built-in handicaps. It involves two imperfect people. Happiness can only come to them only through their earnest effort. That effort will succeed if each partner will minimize personal demands and maximize actions of loving selflessness. “– Elder Russell M. Nelsen

It is unrealistic to have the idea that your marriage will be perfect or stress free. All relationships involve wanted and unwanted demands, gratification, conflict, irritation, and pleasure. Frequently conflict, anger, jealousy, criticism, moodiness, extreme financial problems, and abuse of all kinds can occur in a marriage when the couple allows the stress of a marriage to overcome the love of a marriage. There are different ways to avoid a dysfunctional marriage in the home, however the most important are to allow the Lord to be an active member in your marriage, be willing to sacrifice and be selfless, work together and have patience, developing a sense of humor, and having realistic expectations.

How Marriage Affects Children

In the Journal of Marriage and Family, a study found that children report more warmth for their fathers when their mothers have a higher marital warmth and that both fathers’ and mothers’ relationships with their children depend on the marital quality and on the other parents relationship to the child. Truly happier marriages affect children positively.

“While any particular individual child of divorce or out-of-wedlock birth is not destined for the following scenario, children from society’s single-parent families, as a whole, statistically suffer in myriad ways; be being pooerer and staying poorer longer; by having emotional and behavioral problems; by experiencing a greatly weakened father-child and even mother-child relationship; by getting pregnant out of wedlock, abusing drugs, and performing poorly in school as teens; by remaining at a higher risk for physical and sexual abuse; and by growing up to have a difficult time achieving job and marital stability. As a result, statistically these children are also more likely as adults to inflict the same difficulties on their own children, thus perpetuating the cycle. Problems such as these and others have recently led even reluctant social scientists to conclude that many of society’s family units have not simple changed but that many of them are in deep trouble.” – Elizabeth Vandenberghe

Marriage and Health

“Believe it or not, when you choose to marry someone, not only are you choosing how you are going to live your future, who you have children with, who you will share your values with, and who will be your complete companion, you are choosing someone that can directly affect your mental and physical health.” …And we would like to add your emotional, social, and spiritual health as well.

Physical Health Benefits of Marriage

What are some of the physical health benefits of marriage?

• Married people across cultures have better health than unmarried people
• Married individuals have lower rates of alcoholism than their unmarried counterparts because they tend to offer encouragement, support, and protection from daily problems that could otherwise lead them to using alcohol and other drugs
• Married men and women have lower suicide rates than unmarried ones because married people have meaningful social networks of friends and relatives. Meaningful relationships give people a sense of personal value and a feeling of responsibility to others
• Married individuals have less illness, accidents, and murder; they are less likely to die from all causes, including heart disease, stroke, cancer, car accidents, and murder
• Married individuals spend less time in hospitals and have higher recovery rates
• Married individuals tend to have stronger immune systems, making them less likely to catch colds and develop other illnesses than unmarried ones

Emotional Benefits of Marriage

What are some of the emotional benefits of marriage?

• Married individuals have the lowest rates of depressions and schizophrenias compared to the unmarried
• They tend to handle stress and anxiety better than their unmarried counterparts.
• Marriage tends to make individuals to be more motivated to do well at work and to persevere through stressful situations
• Married persons are less likely to be lonely because they always have someone to share their thoughts, feelings, and lives with
• Married persons are more likely to report feeling hopeful, happy, and good about themselves
• Married couples have sex more often and enjoy it more physically and emotionally than their unmarried counterparts

The Family: A Proclamation to the World

“The family is ordained of God. Marriage between man and woman is essential to His eternal plan. Children are entitled to birth within the bonds of matrimony, and to be reared by a father and a mother who honor marital vows with complete fidelity. Happiness in family life is most likely to be achieved when founded upon the teachings of the Lord Jesus Christ. Successful marriages and families are established and maintained on principles of faith, prayer, repentance, forgiveness, respect, love, compassion, work, and wholesome recreational activities.”

Dealing with Stress !!

Stress and college life sometimes seem inseparable. But they don't always have to be "joined at the hip." The five biggest causes of college stress are: peer pressure, competition, separation from family, freedom, and choosing a major/career.

The first step in dealing with college stress is to identify what is stressing you out. Is it exams?, papers, etc. Then try to develop a plan to lower your stress on the subject.

Here are a list of ideas that may help reduce your stress level at college.

* Make a list of everything you need to do the next day each night before you go to bed. This may help you get a good night's rest, which will not only relieve stress, but also help you stay organized and eliminate that last minute frantic feeling.

* Put things on a list that you can accomplish. If your list is unreasonable it will end up making you less productive.

* Try spreading out assignments over a certain amount of time. This way you'll feel less overwhelmed when it's crunch time.

* Get some help if you're feeling stressed about a difficult assignment. Speaking to a professor, teacher's assistant, or tutor may give you a useful confidence boost.

* Set some time aside for yourself whether you need some 'alone' time or you want to be with your friends.

* Try deep breathing exercises to help you relax and clear your mind.

* Don't be so hard on yourself!
ALSO,

Stress mostly boils down to self management. It is up to the invididual to control their stress and how their body reacts to their currently life situation that might be causing tension. It is important to not overlook the problem or the symptoms that result from stress, but rather recognize the importance of returning to their personal equalibrium in order to be an effective worker in their variety of responsibilities. One article suggested that meditation and relaxation in the moment is one of the best ways to deal with stress.
1. Time: Many find that learning how to get into a deep relaxation resolves stress. In stressful moments, it is helpful to be able to take that ability to relax deeply and create it in one minute.
2. Place: Individuals should learn how to find relaxation in any sort of atmostphere or place.
3. Element: Stressed individuals should learn how to relax all parts of their body despite the differing activities they are involved in.
4. Size: Inidivudals should learn to remember to relax. Take the times that their mind are unoccupied and use those times to practice relaxation meditative techniques.

Mind Body Link

The Power of Belief PP

Every day, whether we know it or not, we alter our brain chemistry. We do this through what we eat, what we do, and what we think. These changes in brain chemistry cause transformations in mood and intellectual performance that range from the subtle to the profound. As science has proven, if we change the condition of the brain's neurons and chemistry, our thoughts and emotions change. The reverse is also true: change our thoughts and emotions, and the chemicals within our brains are also changed.

Thoughts and ideas that are maintained consistently over time cause changes in brain chemistry and function. We are shaped by what we think- especially if we think those thoughts consistently over a long enough period of time.

Wisdom for living
Watch your thoughts, they become your words.
Watch your words, they become your actions.
Watch your actions, they become your habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.
Anonymous

One of the secrets to making long-term changes in brain chemistry is through consistent types of thinking- optimism, faith, and so forth. Certain daily practices such as meditation, prayer, and relaxation exercises, can foster these long-term, positive changes in biochemistry.

Top ten tips for mind/body Health
1. Your body is your subconscious mind.
2. Your thoughts, beliefs and emotions have biochemical effects in your body.
3. Optimists live longer.
4. Social connections lower your risk of dying at any age.
5. Humility is linked to lower heart disease risk and better relationships.
6. Laughter is good medicine.
7. How well you THINK you are is a strong predictor of your disease risk.
8. Music has powerful healing properties.
9. Group therapy can increase life expectancy in patients with severe illness.
10. Your mind is located in every cell of your body... be careful, your body is
listening!

Health Meaning and Purpose

1. There many changes happening every day in the scientific world that are changing the way we think about our own health. New connections are constantly being discovered between science, consciousness, and spirituality. Lately, there seems to be a lot of emphasis on how so many parts of ourselves are due to genetics. It is important to realize that our genes do not determine our destiny. We can do things to change what we have inherited. We are all connected in this world, even things once thought to be so isolated. An example of this is that new studies are showing that animals and humans can interact over long distances. There really is a global consciousness. My favorite part of this lesson was that spiritual health begins with understanding the natural laws, and obeying those laws. We need to find our true purpose and then begin to use that knowledge to serve others. 

2. Within all of us there is a force, which is the body's constant drive to heal itself, just as nature has a constant drive to heal itself. It is our Inner Light, however effected by our thoughts, emotions, our relationships, environment and our beliefs. We all have an "Informational Matrix" that maintains the harmonious integrity of our body, mind, subtle system, and spirit. When this is corrupted by negative thoughts of emotions, by toxins or other interferences, we can see illness develop. We age because these information systems become corrupted over time.

Health is the natural order of things. The maintenance of health and well-being comes from re-establishing balance and harmony not just in ourselves, but also in our relationships with others, society, and the environment. We are experiencing an extraordinary rate of change in every area of our lives. Our health and wellness are the result of an interplay of neurobiology of culture and of choice, of subtle systems and of spirit. It is interesting to know that environmental factors are responsible for 1/4 to 1/3 of the global burden of disease. An example of this is overexposure to light. Constant exposure to light, particularly artificial light, can produce aberrant signals that disrupt our natural rhythms (mood disorders, and insulin resistance).



BIOFIELD: Our inner light

Hindus refer to it as Prana
Chinese refer to it as Chi
Japenese refer to it as Ki

A biofield is the organizing informational matrix

After Newton had published his laws of mechanics, optics, and gravity, he spent many years looking for the source of life in alchemic experiments. His search was not irrational, given the knowledge of the day. Still, Newton and others who followed the same trail never managed to uncover a signal for a special substance of spirit or life.

Fritz Albert Popp discovered biophotons

BIOPHOTONS: cells and whole bodies emit coherent light
Scientists believe that biophotons may be involved in various cell functions, such as mitosis, or even that they may be produced and detected by the DNA in the cell nucleus.

This light may be the organizing principle in cells

As Latter Day Saints we understand the light of Christ, could this light be that?

We may at our central core all have a holographic structure = our spirit.

Our memory is not just a video of our life events; it is dynamic and malleable and is constantly being edited…

Therefore, we can change our stories and with that remove some of the restrictions that they have imposed upon us.

No surprise, then, that alternative practitioners find many eager listeners when they announce that they go beyond materialism and mechanism, and treat the really important part of the human system - the vital substance of life itself. People's religious sensibilities and images of self-worth are greatly mollified when they are told that they are far more than an assemblage of atoms - that they possess a living field that is linked to both God and cosmos. Furthermore, the desperately ill will quite naturally seek out hope wherever they can find it. So a ready market exists for therapists who claim they can succeed where medical science fails.

Why Diets Don't Work

Reasons Diets Don't Work


1. Diet is a lifestyle-not an event



Most people enter into a diet thinking it is going to be a short-term change to lose weight and they can go back to their old lifestyles after they finish losing weight, Wrong! To make a diet successful, people must understand that it is a lifestyle change-not an event. They need to realize that their old lifestyle is what made them gain weight in the first place and that is what needs to be the ultimate change.

2. Food Deprivation and Failure


People also choose to start diets suddenly removing various foods from their diets all at once. This causes a trigger in the mind to want the food more because it knows that it can’t have it anymore. Suddenly the mind only concentrates on the food it can’t have and the cravings start. If at first a person can resist, eventually they may give in and ‘cheat’ which can lead to feelings of failure causing the person to give up altogether.

3. Crash Diets and Metabolism


Another problem is crash diets, or diets where a person stop consuming enough calories to sustain them in the daily activities. This causes the body to ‘freak out’ and lower its metabolic rate and hold on to fat cells incase it needs more energy later. In some cases, a person can gain weight or lose their muscle tissue and not fat cells.

4. Loss of Nutrients


Diets that are limiting remove important nutrients from the body. No one-food group should be limited, especially a basic food group such as fruit or bread, which are popular to not eat during diets. By labeling these foods ‘bad’, people have categorized them into their mind and believe that eating them ever again will cause them to gain weight and fail.

5. Diets Equal Failure


Some people also feel that having to go on a diet means that they failed at life but that a diet will fix the problem. However, they have labeled a diet as a failure meaning they see themselves as a failure just for having to go on one.

6. Eating Disorders


Diets can also lead to eating disorders, which are lead to very serious health problems. A person may start limiting the calories they intake to dangerously low levels. When sustained for more that a short time such as a day of fasting, it can be deemed anorexia nervosa and leads to serious complications. A person may also focus mentally on the food they can’t have and eventually give in and binge on ‘bad’ foods. Feelings of guiltiness can follow with the desire not to fail so they then purge, known as Bulimia Nervosa. In some cases the person does not purge but feels guilty and eats even more. This leads to weight gain and is called ‘compulsive eating’.

Recommendations for Losing Weight

***Make simple changes to your life. First just cut out eating that bowl of ice-cream on the weekends or remove just 100 calories from your diet. Don’t remove everything at once

***Start small
Don’t expect to plan on losing 20 pounds in two weeks. Set small weight loss goals. Start by just losing 5 pounds and when that is done, try to lose 5 more.

***Get Active
Move around. It is recommended to get 30-60 minutes of physical activity most days of the week. Don’t expect to run a marathon after the first week but try to start walking quickly for 30 minutes and work up to a harder work out.


Habits of People who Have Successfully Lost Weight and Kept it Off

1. They establish reasonable goals for themselves such as 5 pounds first not 30

2. They plan

3. They get adequate sleep. Recommended 7-8 hours a night

4. They participate in regular physical activity. It is recommended to get as least 30-60 minutes .most days of the week

5. They eat a well balanced diet but calorie controlled

6. They eat 5-6 meals a day. Breakfast, Lunch, Dinner and 2-3 snacks in-between

7. They self monitor- by keeping a journal and weighing themselves frequently

8. They participate in some sort of stress management such as yoga, tai chi, etc

9. The don’t let a ‘lapse’ become a ‘relapse’. If they mess up they recover from it and keep moving forward

10. They have a clear motivation and strong personal reasons for wanting to change

11. Persistence- they keep working at it even when it didn’t work the first time

12. They watched less TV. On average, they watch only t10 hours of sleep a night. The average US citizen watches 28 hours a week

13. They also eat plenty of fiber and calcium and drink lots of water

Pregnancy & Depression

What is Postpartum Depression?

After giving birth a mother will experience both psychological and physiological changes. Depression felt after giving birth is believed to be caused by the change of hormone levels within the mother’s body. Within the first 24 hours after giving birth, estrogen and progesterone decrease rapidly. Thyroid levels may also drop which lead to symptoms of depression. Symptoms of depression can range from mild to severe and last anywhere from hours to months.

Three Types of Postpartum Depression (PPD) Baby Blues can occur within days after childbirth and may last a few hours to two weeks after giving birth.

The “baby blues” does not always require treatment, but support groups and talking with other mothers often helps.
General Postpartum Depression can occur within a few days to months after giving birth. Symptoms are similar to “baby blues” but more severe. They can last up to a year if not treated through medication, counseling, or both.
Postpartum Psychosis, considered a mental illness, may occur within the first three months of pregnancy. Symptoms are very severe including auditory and visual hallucinations, anger and abnormal behaviors. Medication is almost always needed in treatment.

Signs and symptoms
-trouble sleeping
-sleeping too much
-lack of interest
-feelings of guilt
-loss of energy
-difficulty concentrating
-changes in appetite
-restlessness, agitation or slowed movement
-thoughts or ideas about suicide
-feelings of sadness
-headaches
-difficulty remembering
-excessive worry about the baby
-being afraid of hurting the baby or oneself

Coping with Postpartum Depression

Postpartum depression may lead mothers to be inconsistent with childcare. Women diagnosed with postpartum depression often focus more on the negative events of childcare, resulting in poor coping strategies.

Four coping strategies:
Avoidance coping: denial, behavioral disengagement. Avoidance coping is one of the most common strategies used. It consists of denial and behavioral disengagement subgroups (for example, an avoidant mother might not respond to her baby crying). This strategy however, does not resolve any problems and ends up negatively impacting the mother’s mood, similarly of the other coping strategies used.
Problem-focused: active coping, planning, positive reframing
Support seeking: emotional support, instrumental support
Venting: venting, self-blame

Realize this isn’t a disorder. In fact, it’s quite normal. As many as 80% of the moms have experienced some form of these baby blues. It’s important that you recognize feelings of anger, restlessness, irritability and low self-esteem and address them as best you can.
Keep your doctor informed. Most cases of postpartum distress (baby blues) are mild, but sometimes the symptoms are more severe and last for longer periods of time. PPD can affect your emotions as well as your sleeping patterns and appetite. It’s important to you and your child’s health that you communicate with your health care provider.
Medication is an option. In nearly 85% of postpartum depression or psychosis cases suffering women are relieved by this choice.
Support groups can be very successful at mending your sorrows. The objectivity of outsiders can help you work through some of your more difficult feelings. Sometimes sharing is easier when it’s with a stranger who can empathize with your situation.
Above all else, remember to pamper yourself. You can enlist outside help—your mom, mother-in-law, sister, best friend and anyone else who’s interested. Schedule regular visits so that you can get in a peaceful shower or nap. Take the time to paint your toenails or give yourself a facial. These age-old pick-me-ups can be lifesavers.

Don’t be afraid to ask for help. Now is the time to use your support system. Talk to your spouse about your feelings.

About two weeks after the birth of my daughter the panic set in. What on earth was I thinking when I convinced my husband that it was time to have a baby? I wasn’t ready for this and I sure as heck didn’t know what I was doing. All I knew was to change my daughter's diaper whenever she started to crank and if that didn’t work, I could try to feed her. Frankly, I felt overwhelmed by my new responsibility. By nature I knew I needed to talk about my feelings. I let my family and friends know that I was freaking out and they were there to support me. My husband received countless calls to his pager in the weeks that followed. My mom called daily to see how I was doing. Even our birth class instructor got a couple worry calls in the middle of the day when I couldn’t get a hold of any one else.

Reach out. Your family and friends want and expect you to. You would want your loved ones to lean on you when they need, so don’t deny yourself the strength of your support system.

Natural approach to coping with Postpartum Depression

1. Maintain proper sleep
2. Eat a well-balanced diet
3. Manage anxiety as advised by your health care professional
4. Participate in an exercise program
5. Set realistic goals for yourself
6. Create small and manageable tasks
7. Let others you can trust such as family and friends help you
8.Take some risks. Reach out for experiences and relationships you need if you are to be happier.
9. Do something for someone who is in need.
10. Don’t measure yourself against everyone you meet
11.Take responsibility for your depressive feelings. Recognize they might be doing something for you, protecting your from failures or other consequences you fear. Begin to control these feelings.
12. Don’t hesitate to seek help from trained professionals
13. Engage in physical activity
14. Get together with people – people who are important to you.
15. Talk it out. Let someone you can trust get to know you better.
16.Take time to appreciate yourself and others. Savor the dignity and worth implicit in being a unique human being.
17. Don’t let feelings of hurt and anger smolder inside. Learn to express them appropriately.