The word “stress” brings about a variety of unpleasant images:  muscle pain, fatigue, irritability, insomnia and even stomach upset.  But stress itself isn’t bad.  It is normal and necessary.  Our lives are full of both positive and negative stressors.  Fortunately, our bodies are designed to handle them.  In a perfect world, we would prepare emotionally physically to handle a stressful event and once it passed, we would return to our regular routine.

 Unfortunately, it doesn’t always work that way.  Too often we experience negative stressors that appear to be long term and difficult to control.  Issues such as finances, childcare, job security and information overload can appear to have no resolution.  They linger, lurking in the back of our minds, leaving us feeling panicky, confused, worried and unable to relax or cope.

 No matter how emotionally exhausted you may be and no matter how awful you feel your circumstances are, you can regain your health and sanity, limit your stress and open you mind to happiness by incorporating a few easy stress reduction techniques into your life.  Remember, small changes bring big rewards when it comes to stress management.

 Get Enough Sleep – During sleep our body secretes chemicals which help boost our immune system and help our brain recharge itself.  Lack of sleep can lead to forgetfulness, a weakened immune system and difficulty remaining emotionally stable.

 Eat Healthy Foods – Our bodies need food for only one reason – fuel.  Unfortunately, our minds usually control what we eat.  Stress affects both what we eat and how often we eat.  Although foods containing sugar and caffeine give us a quick energy boost, they have little nutritional value.  Make a point to eat plenty of fruits, vegetables and whole grains while minimizing your intake of fat.

Exercise Regularly – Studies have shown a connection between exercise and our ability to manage stress.  Exercise can cause a rush of “feel good” endorphins which help us feel calmer and alert.  Exercise also decreases the buildup of the stress hormone cortisol.  High levels of cortisol have been linked to a weakened immune system, arthritis and osteoporosis.

 Maintain Healthy Relationships – Healthy relationships with friends and family keep us from becoming isolated and remind us that there is something in our lives more important that what is causing our stress.  Researchers have found that social ties and the supports of others reduces the risk of disease by lowering blood pressure, heart rate and cholesterol levels.

 Develop a Positive Attitude – The ability to find positive meaning in our struggles may be one reason why some people cope amazingly well with crisis and are able to describe themselves as happy.  A positive state of mind can be induced through meditation, relaxation techniques and a broader perspective.

 Meditate – In the United States, approximately 20 percent of the population meditates, and with good reason.  Meditation has been shown to increase our level of relaxation and the production of calming hormones, lower levels of stress and anxiety, improve hearing, decrease blood pressure and anger levels and even improve vision at close range.

 Prayer – Religious practice has a definite, positive connection to good health and longevity.  Studies conducted at Duke University in Durham, North Carolina have shown that prayer can speed recovery from depression, lower blood pressure and boost the immune system.  The positive effects of prayer are not confined to any particular religion and all prayer techniques appear to work equally well.

 If, after reading this you still feel overwhelmed by the pressures in your life, let me offer you a final word of encouragement.  No matter how difficult your current struggles are, they (like everything else) are temporary.  Chance are, tomorrow, next week or next month you won’t remember what drove you to the dissatisfaction you’re feeling today.  However, those same issues can have a lasting effect on your physical and mental health.

 
If there ever was a time to get serious about stress reduction, it is now!

If you or someone you love has ever experienced depression, you know it is real.  However, you may have been told you “have the blues” or need to “snap out of it.”  Although these are common reactions, those statements downplay the real effects of this painful medical condition.

Depression affects up to 19 million people in the United States each year.  It can strike anyone at any time, whether you are a man, woman or child and regardless of your race and socio-economic group.  It can affect you both mentally and physically causing a loss of motivation and robbing you of the pleasures of everyday life.

Often depression is not treated because people don’t recognize its symptoms.  Fortunately, practically everyone who is treated soon feels better.  Here is a checklist of ten symptoms of clinical depression. 

1.       1.    A continual sad, anxious, or “empty” mood

2.      2.    Changes in your sleep, either sleeping too little or sleeping too much

3.      3.    Changes in appetite such as eating less, eating more, weight loss and
        weight gain

4.      4.    Finding you are no longer interested in activities you once enjoyed

5.      5.    Irritability, restlessness and agitation

6.      6.    Loss of energy, fatigue, feeling tired all the time

7.      7.    Having trouble concentrating, making decisions or remembering

8.      8.    Feeling hopeless, discouraged, guilty and worthless

9.    9.    Vague, persistent physical symptoms such as headaches, muscle aches,                stomach pain, constipation or other digestive disorders

1010.   Thoughts of death or suicide

Depression can be easily treated with traditional medicine, alternative medicine, counseling, support groups, relaxation and breathing techniques, exercise and other natural remedies.  The vast majority of people who seek treatment, even those with severe depression, find relief from their symptoms.  Like any illness, early treatment increases effectiveness and decreases the chance of a relapse.   

What is depression?
Depression is a term used to describe a broad range of mood disorders.  More than 14 million Americans experience depression in a given year.  Depression does not discriminate.  It can strike whether you are young or old, male or female.  It can come and go.  It can last a few days, a few weeks or a few years and the severity of symptoms can vary from mild to unbearable.

 Besides a feeling of debilitating sadness, depression can affect you physically.  When you are depressed you may have trouble eating or sleeping or find it difficult to cope with day to day events.  It is also common to lose interest in sex and experience fatigue and anxiety.  Depression can also affect your ability to concentrate, think clearly, remember details and cause you to make errors in judgment.

 Surprisingly, we don’t fully understand what causes depression.  There are different theories such as biological and genetic factors, environmental influences and events which occurred during childhood.  Self-image, poor coping skills and stress are also contributing factors.  In addition, having a parent who suffered from depression can increase the likelihood of their children experiencing this illness. 

 
Treating Depression
Although depression can make you feel hopeless and helpless, it is very treatable.  Most patients, even those with severe depression, show improvement after seeking treatment.  Your doctor may prescribe antidepressant drugs to treat your depression. While medications can be quite effective, it may take four to six weeks before you notice a change in your mood.  There are, however, several types of alternative medicine and therapies which can help treat depression

Psychotherapy –This treatment, also known as mental health counseling or talk therapy, consists of you and a therapist discussing what you are feeling.  For people with mild to moderate depression, talk therapy may be effective on its own.  However, people with major depression may need to be treated with both psychotherapy and medication.

Exercise – While exercise alone cannot cure depression, mental health experts agree that it can be a useful tool in overall therapy.  A regular exercise program can help distract you from your worries, release stress, sleep better and feel more in control of your life and your moods.  When adding exercise to your treatment plan, try to set simple goals, do what you enjoy, make it social by including a friend and, most importantly, work with your doctor.

Diet & Nutrition – Research has shown that making modifications to your diet may help manage depression symptoms and promote recovery.  Depression is less common in Japan where the Japanese include more Omega 3 fatty acids in their diet.  Studies have suggested that eating a diet rich in nuts, whole grains, beans, seeds and deep-water fish can help decrease the symptoms of depression.

Acupuncture – Acupuncture is the Chinese practice of inserting needles into the body at specific points to manipulate the body’s flow of energy.  This manipulation is believed to regulate the heart rate and body temperature as well as sleep patterns and emotional changes.   A pilot study by researchers at the University of Arizona has shown that acupuncture can be an effective treatment for women suffering from mild to moderate depression. 

Relaxation Techniques – Relaxation techniques can improve how you physically respond to stress and can be used in combination with other treatments for depression.  Yoga, meditation, breathing exercises and visualization are types of relaxation techniques which will increase awareness of stress and work to balance the body’s energy centers, strengthen the immune system and increase concentration and energy.

Massage Therapy – Massage therapy is one of the oldest health practices, dating back 4,000 years, and has been use to treat trauma-related depression and stress.  It is believed that rubbing, kneading, brushing and tapping a person’s muscles can help release tension and repressed emotions.

Alternative therapies can help you to care for yourself and reduce the symptoms of depression.  They are also excellent methods to use in conjunction with anti-depressant medication.   Like any treatment option, be sure to discuss any therapy with your doctor before beginning.

Eventually, each of us will face the loss of someone or something very dear to us and will experience grief. Although we most often associate grief with a death, it can also occur after the end of a relationship, the loss of a pet or when we have to give up a long held goal.

In her book, “On Death and Dying,” Dr. Elisabeth Kubler-Ross outlined five stages of grief people go through following a serious loss. Grieving is a very unique process. Although each person experiences grief in a differ way and may move through the stages at different rates, in different orders and with varying intensities, being familiar with the five stages can sometimes help the coping process.

Five Stages of Grief

Denial – When faced with a traumatic situation, the first reaction is to deny the reality of the situation. This is a natural behavior which works as a defense mechanism. Denial can help rationalize overwhelming emotions, buffer the immediate shock and help us to hide from the facts. This is a temporary response that carries us through the first wave of pain.

Anger – Anger can surface in different ways. People dealing with emotional upset may direct their anger at the person who inflicted the hurt (even if they are dead), become angy with themselves or others close to them or angry at the world for allowing their loss to happen. Knowing this can help you to remain detached and non-judgmental when the anger of a grieving loved one is directed towards you.

Bargaining – During this stage, grieving people will attempt to strike a compromise with God. They may offer to make substantial changes in their life if God will ease their emotional pain after a death. Someone faced with a less traumatic situation may ask God if they can still remain friends after a break-up. Bargaining is a normal reaction to feelings of helplessness and vulnerability and is often used as a way to regain control and offer protection from painful reality.

Depression – This stage is considered a “practice run” for the emotions the grieving person must confront. Experiencing feelings of sadness, regret, fear and uncertainty show that the person has begun to accept the reality of the loss.

Acceptance – The final stage is acceptance. This is when anger, sadness and mourning have tapered off and the person accepts the reality of the loss. In most cases, someone who is grieving will go through the first four stages (sometimes more than once) before reaching acceptance. At this stage you will have reorganized your thinking to incorporate the loss into your life. You may still occasionally feel sad about the loss but will realize it is a part of you. Over time the intensity of the sadness will diminish and may never entirely go away. In some instances, particularly when a death is sudden and unexpected, acceptance may not ever be reached. However, when it is, this is a phase marked by withdrawal and calm.

Once you are familiar with the five stages of grief, you will be able to increase your empathy and support for others who are grieving or give yourself permission to go through the grieving process in your own way and on your own time.

Can you believe it’s December already?  Where did the year go!  It seems like yesterday we were lighting sparklers and picnicking and here we are decorating, shopping and preparing for the holidays. 

For me, December has always been a time of much reflection and much stress.  Every January I make a list of goals I’d like to accomplish in the new year.  I keep it in my desk and refer to it throughout the year.  December is the time when I hear the clock ticking and I’m reminded of everything that I haven’t completed.  When I recently reviewed my “Goals for 2007” list I saw that I still hadn’t managed to lose those last ten pounds, paint my kitchen or started my Christmas baking.

Like most women, I constantly feel that I’m being pulled in many different directions.  I’m a wife, a mother (which automatically makes me a cook, housekeeper and chauffer), a student and a volunteer in my community.  I’m also somewhat of a “people-pleaser” and find it hard to say no to anything I’m asked to do.  However, I learned the hard way that you cannot always be everything to everyone.  Because the circumstances in my life are not likely to change any time soon (I’ll be a student and the mother of a teenager for several more years) I realized I had to learn to prioritize and not be so hard on myself when I’m not able to accomplish everything I set out to do.

This month when I reviewed my “Goals for 2007” I looked at it with a new attitude.  Those items that were not crossed off can be easily rolled over onto next year’s list and chances are, some of them won’t seem as important as they once were and could be eliminated completely.  This reasoning can also be applied to Christmas.

The holiday season is a magical time but in our rush to cook, bake, decorate, shop and wrap we become stressed and lose our sense of humor at a time when humor is more than necessary.  (In what other four week period do you get to experience long lines, horrible traffic, a dwindling bank account, rude shoppers, annoying relatives, too little sleep and too much fat?)

You can choose to stress about the things you can’t control and exhaust yourself trying to accomplish things that, in the big picture, aren’t important or you can relax, live in the moment and feel the magic and joy that is around you.  There is no doubt the malls will be crowded, the lines will be long and traffic will be slowed to a crawl but  while I’m waiting, I take in the scenery and always smile when I see people wearing silly sweaters, Santa hats, jingle bell earrings and reindeer antlers on their heads.

When you’re feeling stressed, a quick way to relax is to take a few moments and remember what is truly important.  I can assure you that my family will love me with or without those ten pounds or whether or not my kitchen is painted and no one cares if I bake Christmas cookies or pay someone to bake a few dozen for me.  What they will notice is when I’m anxious, irritable and snapping at them over something that won't seem important one week or even one day later. 

So this holiday season, slow down, take a deep breath, consider what’s really important, live in the moment, count your blessings and appreciate the people and love that you have in your life. 

Merry Christmas!

Thirty years ago this February, my grandmother (Ninny) died.  I can’t believe it’s been that long.  In some ways it seems like just yesterday my mother was telling me Ninny needed an operation on her stomach.  In can still picture her the day she came home from the hospital, weak and gaunt.  I can remember how she steadily lost even more weight over the next 18 months. And I get an instant stomachache when I remember the overwhelming fear and uncertainty that swirled around me when she died.   (While my parents weren’t neglectful, they were young when I was born.  Ninny offered me the stability and security they weren’t able to give.)

Thirty years is an awfully long time.  On one hand, it seems impossible that I lived that long without her.  On the other, seems like she was never physically here at all.  Some days I honestly have a tough time remembering what life was like, what I was like, when she was still alive.  Like the Wizard of Oz movie, there are two parts of me, one part in techno color (before death) and the other in black and white (after death.)  The techno color Danielle is a little fuzzy in my memory.    Back then, was I optimistic?  Yes.  Was I naïve?  Of course.  Was I hopeful for the future?  Absolutely.   Then life threw me a curve and all that changed.

A lot has happened in the 30 years between then and now.  For 2-1/2 decades I was defined by my denial, anger and grief.  I made mistakes (millions), lived selfishly (I lost someone I loved, wasn’t I entitled?) and spent far too much time feeling sorry for myself.  And in the end, it brought me nothing but more grief, anger, sadness and eventually, depression.

Today I’ve settled into a nice life as a wife and mother of a teenager but it’s only recently I’ve come to understand how Ninny’s death affected my life and made me who I am.  Losing someone you love sucks, I’ll be the first to admit it, but like everything else in life, you can learn from it and become a better person.  Realizing that came in a series of baby steps, hits and misses, triumphs and failures.  Honestly, there isn’t a therapy I haven’t tried. Alternative medicine, relaxation techniques, meditation, visualization, drugs (as in anti-depressants) and support groups…been there, done that!     

What’s important is that I didn’t give up.  I’m not always a “glass-is-half-full” kind of person but I am competitive and I used that to my advantage.  When dealing with my depression and grief, no matter how hard things were, I was determined not to let it beat me.  It’s been a long battle but guess what?  My perseverance paid off.  Sure there are days when I feel sad or hopeless, but they occur with less severity and frequency than they once had.

So, what’s the moral of my story?  To have hope, to not give up, to understand that what you are feeling can temporary, to believe you can get better and to know that you aren’t alone. 

Today it’s threatening to snow, the temperature is hovering below freezing and sunshine is nowhere to be found.  The Christmas parties are over, the bowl games have ended and the presents have long since been returned.  The sun sets at 5:30.  It’s cold and dark when I crawl out of bed in the morning (and will continue to be for several more weeks) and in a few days the mailman will deliver last month’s credit card bills.

It’s a typical January day and I’m feeling down.

I am, however, not alone.  Regardless of whether or not they’ve been diagnosed with depression or other mental illness, millions of people experience January blues.  Therapists often compare the let down that occurs after a two-month celebration to running a marathon.  If you’re like most people, you plan and prepare for the holidays and before you know it, they’re over and you’re exhausted – even sad – for a number of reasons.

For starters, there’s all that time you spend with family.  For me, a family gathering is similar to a high school reunion when I find myself worrying about what “loved ones” will think or say.  My family is an odd lot, a group of people who don’t always mix well.  Over the holidays, tempers flare, sarcastic comments are the norm and I find that I don’t ever spend time with them without some sense of anxiety…and even dread.  When January rolls around, I’ve already had plenty of time to mentally replay conversations, stew about an insensitive remark and reflect on how I’m still stuck in the same place I was a year ago.  Adding to that stress is the arrival of credit card statements and the start of my holiday spending hangover (which means retail therapy is out of the question.)

In the past, it was easy for me to fall into the self-pity mode but recently I learned not to give into the dark moods.  For me, three easy techniques work:  exercise, something to look forward to and reconnecting with friends.  There are some days when I just don’t feel like going to the gym so I pop in a yoga DVD and after about 20 minutes I feel both refreshed and relaxed.   Although I can’t run off to someplace tropical, I can call a friend and start planning our annual 4^th of July trip to the beach.  Pouring over catalogs and choosing the perfect beach house for ’08 is a great way to talk about the good times we had in the past and the great times to come.  If either of those fail, I pull out these pictures of my two favorite guys – my husband Bill and my son Justin.  I can’t look at them and not smile.

Have a nice weekend!

---Danielle

Recently an acquaintance confided in me that she was feeling so depressed since her divorce that she could hardly get out of bed in the morning.  I smiled and said, “I know how you feel.  That’s happened to me too.”  It was a simple statement and show of understanding but what was so amazing was that I admitted it at all.

Let’s get this out of the way:  I am one of the millions of people who suffer from a mental illness - specifically, depression.  I’ve been treated for it off and on since I was 19 years old and been so ashamed that I managed to keep it a secret from even my closest friends.  Depression has always been the skeleton in my closet.  I had become so good at hiding it that if you met me, you’d never suspect a thing.  Once when I told a friend I was feeling “a little down” his response was, “Really?  You?”

Being in the medical field (I’m currently a student), I’ll be the first one to tell a patient that depression is nothing to be ashamed of, that it is an illness like diabetes or asthma.  But somehow, I hadn’t been able to believe those words or apply them to my life.  Because of my secret, I denied myself the things that someone with depression needs (a support system), pretended to be someone I wasn’t (a happy person) and prolonged my unhappiness.  It was exhausting!

The truth is, I had no one to blame but myself.  Pittsburgh is overflowing with excellent doctors and mental health professionals, most of which I’ve seen.  Unfortunately, when the questions got tough and I was forced to discuss something that made me uncomfortable, I checked out.  And the harder my therapist tried to make me talk, the more I’d clam up until eventually I cancelled my remaining appointments and moved on to another doctor and repeated the cycle…over and over and over.

But last year I had a breakthrough, got to the root of the problem (grief) and started to understand what had been making me feel so sad for so long.  I’ve changed a lot in those 12 months and will be blogging about my experiences, treatments, good days and not so good days. Most importantly, now I really do believe that depression is nothing to be ashamed of…and if my story helps even one person, this journey has been worth it!

---Danielle

Bipolar disorder is a condition that affects more than two million Americans including Axel Rose, Linda Hamilton, Carrie Fisher and possibly Brittney Spears.  Chances are someone you know and love is affected by this disease.

In 1988 Patty Duke raised awareness of bipolar disorder with her book “Call Me Anna:  The Autobiography of Patty Duke.”  In it she described her struggle, eventual diagnosis and treatment.  Unfortunately, there are also millions of people who have this disease but go undiagnosed and suffer needlessly. 

Symptoms

People with bipolar disorder experience extreme mood swings alternating between happiness and depression.  Unlike ordinary mood swings, the cycles of bipolar disorder are intense and disrupt daily activities.  During a manic episode, symptoms include being extremely irritable and anxious, talking too much, having increased energy and a reduced need for sleep.  Someone cycling through a depressive period may feel fatigued, sad and hopeless, notice changes in appetite and sleep patterns and have trouble concentrating.

Causes

Bipolar disorder has no single cause and several factors are involved in producing this illness.  Genetics seems to play a key role since bipolar disease seems to run in families.  Hormonal imbalances have also been found in many people with bipolar disease, which would explain why it is more common in women than men.  Someone who is predisposed to the disease may find that it is triggered by stress, drug or substance use or a major life event such as getting married, divorced or starting a new job.

Treatment

Although there is no “one-size-fits-all” treatment for bipolar disorder, research has shown that the most effective treatment method is a combination of medicine and psychotherapy.  Patients are usually prescribed a combination of mood-stabilizing and antipsychotic medication.  Forms of alternative medicine and natural remedies can be used in conjunction with traditional medication but should not be considered as the only form of treatment.

A good relationship with your doctor(s) is important in determining the best medication and therapy choices for you.  Be sure to be open and honest when discussing your mental health and any symptoms and concerns you may have.

While living with bipolar disorder can be challenging, people who have been diagnosed are able to lead healthy, normal lives.  With proper treatment they can hold jobs, raise children and be productive members of society. 

Question:  What do I have in common with Brooke Shields, Marie Osmond, Courtney Cox, Lisa Marie Presley and perhaps even Brittney Spears?  Answer:  Postpartum Depression.

Fourteen years ago after the birth of my son, I began feeling sad and exhausted.  I cried frequently, had headaches and heart palpitations and lost my appetite.  While the exhaustion was understandable, the other symptoms were frightening eventually lead me to make an appointment to see my doctor who diagnosed me with Postpartum Depression.

While having a baby can be one of the happiest times in a woman’s life, it can also be one of the most stressful.  Many physical and emotional changes occur in a woman when she is pregnant and after she delivers a baby.  Postpartum depression usually begins within 4 weeks after delivery but in some cases, it can be experienced up to three months after giving birth.  For some women, these changes last a few days, for others they can last weeks or even months after delivery.

Symptoms of Postpartum Depression

The symptoms of PPD are similar to those of depression and include feeling sad, crying frequently, headaches, chest pain or heart palpitations, loss or gain of appetite, weight loss or gain, insomnia and loss of interest in activities you once enjoyed.  Someone suffering from PPD may also find she has no interest in the baby or may even be afraid of hurting herself or the baby.

Causes of Postpartum Depression

Although no one knows for sure what causes PPD, it is believed that hormonal changes may trigger symptoms.  Some women may be extremely sensitive to drops in reproductive hormones.  However, other factors such as family history of mood disorders such as bipolar disorder or past episodes of depression may prompt its onset. 

Many researchers believe PPD is directly related to bipolar disorders.  One theory is that new mothers who have dramatic mood swings may actually be experiencing their first bipolar episode, with it having been “dormant” beforehand and triggered by childbirth.  Statistics have shown that of 25 percent of women who have bipolar disorder, it began with a postpartum episode.

Diagnosis

Doctors diagnose postpartum depression by taking a complete medical history, factoring in whether or not a patient has been previously diagnosed with bipolar or other mood disorder and  asking a series of 10 questions.  These questions are evaluated using the Edinburgh Postnatal Depression Scale.  This method helps them gauge the severity of symptoms and decide on treatment options.

Treatment

Once PPD is diagnosed, there are several treatment options which include psychotherapy and medication.  Some of the newer antidepressants can even be used by women who are breastfeeding.  To prevent relapse, treatment should continue for at least six months or longer for women with a history of depression.  If a woman cannot tolerate or would prefer not to take medication, studies have shown that 12 sessions of psychotherapy resulted significant improvement in functioning and mood.

In 1993 when my son was born, postpartum depression was rarely discussed.  Today, thanks to increased research and awareness, it is recognized as a major health problem affecting half a million women a year, with most able to seek treatment.

Color is an important element in each of our lives.  While what we wear doesn’t tell everything about us, it does say something.  The colors we gravitate towards can reveal details about us, our desires and our needs.

For many centuries, it has been believed that colored gemstones have powers that can be used to transform our energies when we wear them.  This natural remedy was embraced by the ancient Egyptians and is becoming more popular in today’s culture.  While each stone carries its own unique vibrations, the color of the stone also factors in its healing and therapeutic properties.

Red (garnets & rubies) the warmest color, symbolizes vitality, confidence and a willingness to take action.  A red stone should be worn by anyone looking to increase their courage as the color red provides strength and increased energy and confidence.

Yellow (citrine) is the color of happiness and joy.  Wearing yellow will create an atmosphere of creativity, wisdom and energy while providing relief from depression and fatigue while dispersing anger.

Blue (sapphire) is both cool and pleasant and carries a vibration of peace and truth.  This color has a soothing effect that promotes relaxation and a peaceful mood while helping one cope with daily stressors.

Green (emerald) has long been associated with life and finances.  Wearing a green gemstone will promote a feeling of well-being and wealth and promote positive financial growth.

Purple (amethyst) is the color of inspiration and imagination.  The vibrations of this color will enhance good judgment and meditation.  Wearing purple gemstones will also sharpen your imagination and self awareness.

Orange (carnelian) gemstones encourage endurance, creativity and playfulness.  This is an excellent color to wear if you are feeling overworked, tense and anxious.  Orange gemstones also work to increase self-esteem.

While the effects may initially be subtle, wearing a particular gemstone can have an uplifting effect on your life and help influences changes in mental health, wealth and personal growth.  If you are unsure of which stone to wear, relax and let your intuition be your guide! 

While common stress reduction techniques such as meditation and exercise are used by millions of people each day to help improve their mental health, alternative medicine also offers simple, inexpensive ways to help you relax.

Although I practice traditional medicine, I am a strong advocate of alternative medicine and natural remedies.  I have used crystal therapy to help relieve depression, break bad habits and relax.  If you are searching for a way to feel better and enhance your current medical treatments, crystal therapy is an excellent complementary healing method.

What is Crystal Therapy?

All stones and gems have magnetic powers.  Most of them also have the power to help our bodies heal.  These natural energies can be tapped into in a variety of ways.  The easiest is to simply wear a gemstone and allow it to touch you body on a continuous basis.  Crystals can be worn as jewelry, carried in your purse or pocket or placed in a location where their vibrations can be felt by those who are near.  Absorbing the energy of a gemstone will change the energy patterns in you aura helping you to relax and heal on both a physical and emotional level – allowing you to tap into your inner awareness and healing power.

Origin of Crystal Therapy

The origins of crystal therapy are unclear.  Some believe it is an ancient art which began in Egypt thousands of years ago while others believe it dates back to the time Jesus walked the earth.  But regardless of where it began, this healing technique works to promote healing and positive changes in your mind and body.

Choosing A Stone

Each crystal has its own unique energies and talents.  For example, the vibrations of amethyst works to calm the mind and increase intuition while emeralds can help you face your fears, eliminate negative thinking and bring calm vibrations into your life.

Crystals should be chosen based on their powers and your needs.  However, intuition plays a major role in your choice of gem.  If you pay close attention to which stones you are attracted to, you will notice you are drawn to the stones which transmit the exact energies you are lacking.

Check back later this week for a list of the ten best stones to use for stress relief.  (While crystal therapy can be effective, it should be used in conjunction with any medical treatment your doctor has recommended and not as a replacement.)

If a friend or family member told you they have been diagnosed with asthma, how would your react?  Common responses would be to express concern and sympathy, discuss medications and treatment options and offer to support them in any way possible.  Now, ask yourself what you would do if that same person told you they had a mental illness.  Chances are, you would feel uncomfortable discussing it and unsure of what you can do to help.

What is a mental illness?
A mental illness is a disease that makes a person unable to cope with life’s ordinary demands and routines.  There are over 200 classified forms of mental illness, which can be triggered by a variety of causes – illness, genetics, chemical imbalances or even a certain situation or series of events such as a divorce or death.

Unfortunately, the “stigma” surrounding mental illness causes people to response negatively and in a less than supportive manner.  Like those suffering from physical ailments, the reassurance, companionship and acceptance of family and friends is important during the recovery from a mental illness.

The following concepts were designed to help a caregiver, friend or family member cope, communicate and support a loved one during their recovery.

Understand Your Feelings – Mental illnesses can be frightening or upsetting.  You may find yourself experiencing anger, worrying what others will think or wondering what caused your loved one to become ill.  Understand that these feelings are normal and are common to people your situation.

Educate Yourself  - Increasing your awareness of symptoms, diagnosis and treatments can help you offer understanding and support.  You can also encourage your loved one to learn about treatments that will help their recovery and help them understand that the proper treatment may take time and involve a process of trial and error.

Listen, Show Compassion and Respect – People with mental illnesses are entitled to be treated with the same dignity and respect as anyone else.  Take care to listen to them and acknowledge their feelings.  Do not discount their emotions even if you believe they are symptoms of the illness.  Lastly, respect their right to privacy.

Offer Practical Help – Offer to drive your friend or family member to medical appointments or mental health counseling, ask them if they’d like you to discuss treatment options and medication with their doctor, run errands or simply spend time with them doing something you both enjoy.

Recognize the Side Effects of Medicine – Treatment and therapy for mental illnesses have improved over the past decade but some drugs can cause undesirable side effects.  These side effects may make your friend or loved one want to stop taking their medication.  Encourage them to speak with their doctor about any problems related to their medication.

Take Time for Yourself – Mental illnesses can be stressful on both the patient and the caregiver.  Be sure to take time to relax and pursue your own interests.  Remember, you can only help others when you are physically and emotionally healthy.

The challenges of a mental illness make supportive friends and family an important part of the recovery process.  Your loved one will appreciate your reassurance, companionship, strength and acceptance as they work to regain their mental health.

What are Relaxation Techniques
Relaxation techniques are an excellent way to manage stress and help cope with life’s challenges.  Considered a type of therapy, this natural remedy works by teaching you to refocus your attention on something calming and increasing self awareness of your body and emotions.

The Benefits of Relaxation Techniques
Our emotions are powerful and can affect the health of our physical body.  When we are stressed or “uptight,” our muscles tighten and help hold onto emotional tension. 

Practicing relaxation techniques can improve how you physically respond to stress by slowing your heart rate, lowering blood pressure, increasing blood flow to major muscles and reducing muscle tension.  Recent research has shown the simple act of becoming relaxed can have amazing health benefits.   These benefits include a stronger immune system, more energy, improved concentration, fewer emotional responses such as anger and frustration, a decrease in physical symptoms such as headaches and back pain and reduced use of pain relieving drugs. 

How To Begin
Although traditional doctors, alternative medicine practitioners, psychotherapists and other mental health counselors teach relaxation techniques, you can also learn them on your own.  There are several different methods and you may have to experiment before you find the one that best suits your lifestyle.

Yoga, tai chi, regular exercise, meditation, hypnosis and massages are all popular forms of relaxation.  Some of the lesser known, but extremely effective methods include autogenic relaxation, progressive muscle relaxation and visualization. (Before beginning any technique you should find a quiet area of your home, loosen tight clothing and close your eyes.) 

Autogenic relaxation – This technique uses visual imagery and body awareness to reduce stress, making it easy to relax.  When you are settled in a comfortable position, imagine a peaceful place and focus on taking slow, deep breaths while relaxing each arm or leg.  Some people also find it helpful to repeat words or suggestions in their mind to help them relax and reduce muscle tension.   

Progressive Muscle Relaxation – This technique works by helping you focus on the differences between muscle tension and muscle relaxation, allowing you to become more aware of the physical sensations associated with stress.  You may begin by tensing and relaxing the muscles in your feet and then working your way through each muscle group up to your head and neck.  Tense your muscles for at least five seconds then relax them for 30 seconds.  Repeat three to five times on each muscle group.

Visualization – With this form of self relaxation, you form mental images and take an imaginary journey to a soothing place or situation.  To become completely relaxed, it is helpful to use as many of the senses as possible, such as smell, sound, sight and texture.  A great starting point is to picture yourself at the ocean where you are listening to the waves, feeling the warm sun and smelling the salt water.

Whether your life is stressful or relatively stress-free, you can benefit from incorporating a few easy relaxation techniques into your day.  Anyone, regardless of age, can learn the basic procedures and use them to improve their life.

We’ve all heard the old saying, “An ounce of prevention may be worth a pound of cure” but often we don’t apply this reasoning to the most precious thing in life – our health. 

I wish I had a dime for every time I heard a seriously ill patient say, “I should have gone to the doctor sooner.”   Sadly, many of these patients might not have found themselves in the hospital if they had had regular physical examinations.   A physical exam is an important health screening which can give you peace of mind and identify health problems in their early stages, when they are most treatable.  Ask yourself, when was the last time you had a physical examination?  It doesn’t matter if it was three years ago, ten years ago or so long ago that you don’t even remember.  The time to make an appointment is now. 

As a Physician Assistant in training, I hear a variety of excuses from people who don’t get regular physical exams.  Although I am still a student, I’ve seen enough to know the benefits of regular physical exams outweigh any excuse you may have to not get one (and when it comes to excuses, I’ve heard them all!)  I’ve listed below the five most common excuses and taken the time to show you how they don’t hold water. 

I’m young and don’t need a physical.  Everyone, regardless of age, needs a regular physical exam.  Illnesses and diseases don’t discriminate and can strike anyone at any age.  If you are between the ages of 20 and 40 and not experiencing any type of symptoms, you should get a physical exam every two to three years.  After age 40, exams should be schedules every one to two years. 

I’m afraid of what the doctor might find.  Of course you are, we all are!  This is the most common reason people don’t get regular physicals.  If you remember anything you read here, remember this:  Hiding from or ignoring a potential problem can make the difference in whether it is curable or fatal.  Modern medicine is amazing and many diseases can be treated easily as long as they are caught early.  Illnesses that progress without diagnosis and treatment are most likely to cause serious complications and death. 

I don’t like my doctor.  The relationship you have with your doctor is one of the most important relationships in your life.  He or she should be someone you feel comfortable talking with about anything.  If you do not have this type of relationship, find a new doctor.  If you don’t know where to look, talk to friends and family or surf the internet.  Two sites I recommend are www.findadoc.com and www.doctor.webmd.com. 

I don’t have insurance and can’t afford a physical.  I’ll be the first to admit that health care is expensive but I’ll also be the first to tell you that help is available.  Most towns and cities have clinics or family planning centers that base their fee according to your income.  If you prefer to remain with your regular physician, you can ask him or her to perform a limited exam as long as you have no pre-existing health conditions. 

I’m too embarrassed.  Don’t be.  Health care workers are used to various degrees of nakedness.  When we are examining you we are looking for signs and symptoms and our focus is your physical health, not your physical body.  Doctors are trained to protect your modesty but if by some chance you feel exposed during an exam, please speak up.  A good doctor will appreciate your honesty and take steps to ensure you are comfortable. 

A physical exam is the first step in identifying and treating diseases while they are still in their early stages.  Many diseases don’t present symptoms while others present symptoms that can be easily explained or ignored.  High blood pressure (often referred to as “the silent killer”) is most often discovered during a routine physical exam.  Fatigue is often blamed on stress or lack of sleep when it can actually be an indication of a thyroid disorder and in many cases, cancer can be well progressed before symptoms appear.  It is far better to prevent a disease and treat it early before it progresses. 

If you’re still hesitating on making an appointment, let me leave you with one last thought.  Last week I had a physical exam and I’ll be honest, there were quite a few things I would have rather been doing.  But I scheduled my appointment because I enjoy seeing my son kick a soccer ball into the goal, smack a baseball into the outfield and practice dunking a basketball.  I did it because I want to be here for him.  I want to see him graduate from high school and college, I want to walk him down the aisle when he gets married and I want to be a grandmother who spoils his children.  If that means being poked and prodded every few years and enduring a few days of anxiety while waiting for the results of routine blood tests, that’s fine with me.  It’s a small price to pay for the gift of good health.