7 Strategies to Start Healing the Damage of Depression

Here's the bad news...depression damages your brain.  This is particularly true when depression goes untreated for long periods of time, and when there are repeated episodes of depression. In addition, the likelihood of relapse increases with every subsequent episode.  This damage can cause problems with memory, planning, prioritizing and decision making.

People who struggle with depression often spend a great deal of time ruminating, which starts as trying to figure things out, but ends in triggering the fear responses in the brain.  This causes the depressed person to remain stuck and hopeless.  Plus, this pattern of negative thought becomes more and more solidified the longer it continues.

Here's the good news...the damage can be undone.

Below, I've outlined several strategies that can help begin to reverse the damage that has already been done. Remember that healing comes over a period of time with daily effort.

1. Fish oil:  Research shows that taking fish oil can improve the mood and stave off repeated episodes of depression.  This is because low levels of Omega-3 Fatty Acids in the system are connected with many mental disorders, including depression.   Dr. Andrew Weil recommends taking between two and four grams of omega-3 fatty acids daily with a meal for optimal results.  Its Important that the product you choose be guaranteed to be free of harmful contaminants.  If you are a vegetarian omega-3s can be found abundantly in eggs and flax seed.  Of course, check with your doctor before adding this or any supplement to your diet.
2. Breath:  When we are tense or anxious our breath has a tendency to be short and shallow.  This sends a danger message to the brain, adrenaline is released, and we become more tense, more anxious, more likely to increase our depression.  To counter this, try spending some time each day focusing on your breath.  Breathe in and out slowly and deeply.  When you find your mind beginning to wander just return it to the breath...again and again.  Doing this for just 3 minutes a day can begin to greatly increase your overall feeling of relaxed calm.
3. Talk:  Studies show that we get as much of an endorphin boost from talking as we can from sex.  When problems live in our heads they often feel much more overwhelming.  Getting them out in the open is often a huge relief.  So when you feel yourself starting to worry or ruminate, call a friend, call a family member or call a professional.
4. Walk:  I know you've heard about the benefits of exercise again and again, but that is because it’s true.  Thirty minutes of cardiovascular exercise most days is as effective as antidepressant medications for treating depression.  If you have never exercised before maybe 5 minutes is all you can manage at first, maybe fewer.  Do what you can do, and remember it’s the action that precedes the feeling.  You may not feel like working out, but you will likely feel better once you do it.  Please check with your doctor to get the ok before beginning an exercise routine.
5. Yoga:  Like exercise, the benefits of yoga are too many to list here.  But for people who struggle with depression, yoga gets you out of your head and into the moment.  You focus on where you hold tension in your body, and you work to let it go.  Yoga also offers a profound sense of relaxation and well-being particularly when practiced over time.  Again, check with your doctor before beginning a new exercise routine.
6. Write:  Keep a journal of your emotions.  Take note of how you feel several times throughout the day.  This will help you pay attention to what triggers your emotions, and how often your emotions fluctuate during the day.  Emotions always come from somewhere.  When you learn to pay attention to you these triggers you can have more control over your reactions.
7. Seek Help:  If doing this on your own feels overwhelming, its important that you seek out a qualified therapist to help you.  Feel free to contact me, 917-721-2257 or rebekah@rebekahshackney.com  Together we can undo the damage that depression has done.

Facts About Adolescent Sleep

- Teens and young adults need about 9 hours of sleep per night (compared to 7.5 to 8 for adults), but they get on average 6.9 hours of sleep per night.- According to Dr. Mary Carskadon, adolescent sleep expert at Brown University Medical School, “the same part of the brain that was working when the teens were learning their new skills continues to rehearse and practice when the students sleep. The brain consolidates and improves on what they have just learned…” - The difference between students who get C’s, D’s and F’s go to bed about 40 minutes later and get 25 minutes less sleep than those student’s who get A’s and B’s. - As they mature adolescents experience a phase shift during puberty. The teens who are starting to look like adults fall asleep two hours later than younger children or less mature looking teens. So when your teen tells you he or she can’t fall asleep until 10 or 11pm, they are telling the truth. - One possible reason for this is that the brains sensitivity to light changes during adolescence. Dr. Carskadon has research findings showing that those in middle or late puberty exposed to even dim light in the evening delayed melatonin secretion. This was not true for those in early stages of puberty. - The use of electronics (computer, TV, cell-phone (texting)) right before bed can make it difficult to fall asleep because looking at the screens on these devices is like shining a flashlight into your eyes. For the older teens who are particularly sensitive to light this is especially true. - According to the National Highway Traffic Safety Administration, drowsiness and fatigue cause more than 100,000 traffic accidents each year and young drivers are at the wheel in more than half of these crashes.

Facts About Adolescent Suicide

“A child born today will live to be about 80 years old, on average. But the challenge is getting them through 16, 17, 18, 19 – the most hazardous time of their lives. A kid with a car, a kid with a gun, a kid with a bottle – any one of these combinations is much more of a risk than a terror attack or a flu from [overseas].”Timothy Egan, NY Times, 6/09/14 OpEd, P. A15

FACTS ABOUT ADOLESCENT SUICIDE Annually: - 19% of high school students seriously consider suicide (1 in 5). - 8.8% attempt suicide. This adds up to 1 million teens, of whom 700,000 require medical attention. - Up to 11% of teen suicide attempters will eventually die by suicide. (Diekstra, 1989; Shaffer et at., 1988) - In a typical US high school classroom, two girls and one boy will make a suicide attempt this year. - Between 31-50% of all adolescent suicide attempters re-attempts suicide (Shaffer & Piacentini, 1994) - 27% (males) and 21% (females) of adolescent suicide attempters re-attempt within 3 months of their first attempt (Lewinsohn et al., 1996). - The risk of suicide increases significantly as an adolescent accumulates more problem behaviors (violent behavior, substance use/abuse, self-injury, risky sex, etc.)

WHAT IS THE ANSWER? Dialectical Behavioral Therapy (DBT) is designed to treat patients who are struggling with multiple problem behaviors that make them at high risk for suicide.

In initial studies DBT with Adolescents is more effective than treatment as usual at the following: - Decreasing inpatient hospitalizations - Increasing treatment retention (many teens drop out in the early stages of most other treatment programs). - Reducing suicidal ideation, depression, anger, anxiety and emotional sensitivity - Reducing symptoms common in a borderline personality disorder (confusion about self, interpersonal chaos, emotional dysregulation, impulsivity). Rathus & Miller, 2002

IT'S NOT PERSONAL IT'S ADOLESCENCE: A Parent’s Guide for Surviving Teen Mood Swings

An adolescent brain is developing at about the same rate a 2 year old brain develops. Additionally, due to school hours, activities and homework most teens don’t get enough sleep so adolescence is like the terrible two’s the second time around, but this time in a sleep deprived state. Try to look at your teen’s outbursts, insults, etc. like toddler tantrums. They are caused by spikes in anger when any slight is even perceived. During these spikes he or she is literally not thinking straight. You may notice that 30 minutes later (or less) he or she will likely be fine…as if nothing happened. This occurs because the teen has cooled down and returned to an emotional baseline. Just as with toddler tantrums these outburst are not about you and shouldn’t be taken personally. Of course, not taking it personally is easier said than done. So the real question is how not to take it personally? Here some tips:

Practice, practice, practice. Remind yourself everyday that this is a developmental phase not a personal assault on you…no matter how good he or she gets a pushing your buttons.

Vent. Just because it’s not personal does not mean it’s not uncomfortable. Talk to your partner, talk to a family member, talk to a friend or talk to a therapist to help put things in perspective.

Use what he or she gives you. The pain that you are feeling can inform you about what is going on within your teen’s mind. That rage, hopelessness, frustration, fear, etc. will give you a picture of the turmoil your teen is feeling. Hopefully, this will allow you to be more empathetic and less hurt or angry.

Don’t engage. When your teen starts to yell, say hurtful things, be disrespectful don’t reciprocate. You don’t want to say something you will regret.

Consequences. There should be consequence for negative (and positive) behavior. This helps to empower you as a parent and it helps your teen know what to expect. (see my tips on creating consequences for assistance in this area).

Seek help. If your teen’s outburst seem unusually frequent or intense. If his or her behavior has changed significantly in a short amount of time. If you’ve noticed changes in eating or sleeping habits, decreased interest in previously enjoyed activities, change in friends, increase isolation, etc. Trust your instincts and seek professional help.