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Being present is important. If we aren’t present, then we cannot engage in life and respond to what is in front of us. Paying attention can be hard for a lot of people. It takes a special type of resilience to interface with the moment and what the moment might require. In my work as a Counselor and Behavior Therapist, I start most of my sessions with clients with mindfulness practice. We sit quietly and transition from whatever happened before the session and orient to the moment; focusing solely on breathe. Most people tend to chuckle and at times push back relaying feeling a bit awkward sitting with another person and just breathing without talking even for a few minutes. I can understand how this might feel a bit odd, as we don’t get much opportunity to practice just “being” in a quiet space alone or with another. When we do, the mind starts to go and run its’ “thought ticker” one thought after another. In the world of meditation, this is referred to as the “monkey mind.” Rambling, “Monkey mind “thoughts do not get judged as negative. Being able to notice them and to observe the mind is deemed skillfully positive – identifying the content, patterns and habits that tend to drive as I put it “the behavioral bus.” It is when we know what is there that we can develop the ability to discern how to move forward. So, why would we make time to be quiet and focus on breathing? As Jon Kabat-Zinn says, because “Our lives depend on it!” Mindfulness helps with focus through cultivating full attention. Mindfulness helps us “show up” to life and to be able to see and accept things for what they truly are so that we can respond effectively.

Mindfulness helps separate fact from fiction.

There is a biological basis supporting the value of cultivating mindfulness and attention. Studies at the University of Wisconsin have shown that anxious and depressed people have different brain activity. They had an overactive right prefrontal cortex associated with certain types of negative affect accompanied by increased vigilance to threat-related cues, a symptom that often occurs with anxiety. After practicing mindfulness, the left prefrontal cortex “the feel good centers” became more active. Another study with high-tech office workers showed right frontal to left frontal changes in activation along with improved mood, more engagement in daily activities and more hardy immune systems. Studies have also shown that Tibetan monks who had extensive experience practicing mindfulness had the least anxiety and depression as well as the most positive measures of well-being. Massachusetts General Hospital studies have also shown that mindfulness decreased the amygdala’s emotional reactivity and increased the brain’s capacity for reason, planning, and executive function. Perhaps this is a robust case for investing the energy be more mindful and using “down time” to “tune in” versus “tuning out.” Positive habits inside create positive habits outside.

Greetings Clients and Friends –

Winter can be long and tough to endure with its’ cold temperatures, gray days and snow storms. Winter nights can be especially dark with the skies shielded by clouds blocking the light of the stars and moon. It can feel like everything has come to a standstill – A barrenness to it all. However, that is simply not true.

Amidst the ice, snow and freezing rains is the spring that lies beneath preparing for its emergence with all of its newness.  We need the winter to allow nature to prepare for this amazing event. So, perhaps winter can also be amazing and have much to offer us.

Winter can bring an opportunity to retreat and to take time to reflect and quietly ponder things that are important. It can be a time of our personal dormancy as we regenerate and nourish ourselves preparing to blossom as we approach another beginning.

Nature has much to teach us.  If we pay attention, life starts to make more sense as everything is timed and orchestrated perfectly.

This issue of Living Well News is about the application of mindfulness in helping with improving mood and sense of well-being. We will examine the role of judgment and reactivity in challenging health and learn new skills to calm down.

Many of today’s problems are created by stress and confusion. We can see how problems can grow bigger and take on a velocity. Addiction, depression, medical issues and other stressors intermingle creating a unique display of behavioral difficulties and become more chronic in nature.

I hope that you find this information helpful. If so, feel free to forward to a family member or friend.

If you find that you can benefit from help with mood problems, give us a call at (610) 692-4995 or info@myintegratedtx.com.

Warm regards,
Paula Tropiano, M.A., L.P.C., CCDP-Diplomate
Director
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Do you, a loved one or someone you know suffer from depression? If so, you are aware that depression can be tough to live with – tough to understand and tough to treat.

For many people, depression is not just a single “episode”, but a long-term, chronic disorder requiring long-term management. Research tends to be more focused on resolving the first episode, rather than maintaining good health and developing positive habits of self-care after the depression has resolved. Unfortunately, relapses are very common.

Episodes of depression can become a learned habit.  Habits are developed through repetition and become deeply ingrained. Resolving depression becomes more challenging when depressive habits have become part of a person’s personality.   The depressive thinking, helplessness, body sensations, energy loss and shut down becomes part of the behavioral ritual when a stressor hits making intervention more difficult.

As an Addictions Counselor and Behavior Therapist, I see this a lot in my practice in Chestnut Hill, Philadelphia and West Chester, Pa.  Many of my clients have struggled with addiction(s), chronic medical illness, early life trauma, and unexpected life events, which have challenged their resilience and ability to cope in a helpful way. At times, stressors have compounded over time and have outstretched the person’s ability to move forward.

Some self help groups and organizations which tend positive support include:

National Alliance on Mental Illness (NAMI)

Depression and Bipolar Support Alliance (DBSA)

Each group has a local Philadelphia and Tri-state presence with regular support meetings.

It is important to identify and understand the depressive pattern and to construct a plan to dismantle the behavior chain as promptly as possible as it gets tougher as additional episodes occur, and the pattern reinforces itself. Being able to “head off” depressive episodes in their early stages is important in minimizing their impact and ceasing their progression.

Early intervention is paramount; this includes identifying the warning signs of relapse.

Some early warning signs of depression relapse include:

–    Becoming more isolated and withdrawn; not responding to emails or phone calls,

–    enduring some loss; personal or professional,

–    moving or changing jobs,

–    suffering through some disappointment, or

–    stress at work or home.

It is at this point that many people drift from their treatment providers, losing confidence in their ability to make progress. Termination of treatment is usually done unilaterally, with little or no response to outreach.

Sometimes people with a long history of depression or several relapses may have to stay on medication for several years. Developing a strong collaborative relationship with a prevention-minded primary care physician is a key part of the treatment plan.  Improving and optimizing health status is a foundational part of developing resilience.  The body must be as healthy as possible for the brain and mind to heal. Sleep, nutrition, and exercise are all part of improving one’s health.

What helps?

The conditions of our lives are directly related to our health and sense of well-being. Creating conditions for our well-being and growth enhance self-esteem and satisfaction.

A few things that can help, include:

–    Seeking pleasurable emotions and sensations each day (through healthy means, of course!),

–    pursuing goals and activities that require full engagement,

–    doing things for other people,

–    being connected to good friends and a strong social support network, and

–    having a healthy partnership or marriage, affection, and physical intimacy.

Staying focused in the “here and now” rather than past, future, or other topics and places are what it means to be “mindful.”  Study after study has demonstrated that happiness and satisfaction come from the ability to “live in the moment” and “being in the moment” – Experiencing life in the moment versus living in the fiction and anxieties associated with thoughts of past and future.

To successfully prevent depression developing strength of focus and attention is most important.  Without mindfulness, there can be no treatment or progress for there is no presence in order to receive the help that is offered.

A brand New Year can be very exciting as it offers a clean slate and new possibilities with review of priorities.

Did you include putting yourself first in 2015? Are you a priority?

Human energy is the fuel that keeps us going and moves us towards our goals in life. Human energy, however, is not infinite.

Generating and managing our energy on and off the job is critical to sustaining our movement forward and interfacing with challenges as they present themselves. Being successful at work involves making many mini-decisions that add up and make or break it in terms of our health, well-being, and productivity.

To optimize your energy consider the following:

•    Delegate and share responsibilities at work.

•    Avoid confrontation with difficult colleagues.

•    Find an outlet for frustrations.

•    Be more assertive.

•    Take control over some aspect of the job.

•    Reward yourself for accomplishments.

•    Avoid drug use (alcohol, prescription drugs, nicotine, caffeine, over the counter medications.)

•    Find humor or absurdity in stressful situations.

•    Don’t take on more than you can cope with; know your limits

•    Organize the time to accomplish tasks.

•    Find colleagues you can talk to and process things that are going on.

•    Get plenty of sleep.

•    Practice good nutrition.

•    Find something good about the job each day.

Each of these tips offers an opportunity to formulate new healthy habits boosting attitude, motivation, productivity, and the self-esteem and confidence that most of us want.

Rule of thumb; the better we feel, the more we will want to do – Energy begets energy.

Successful people formulate a daily structure and habits within it supporting their personal and professional needs.  Their carefully crafted structure and habits serve as their winning formula sustaining them and continues to impact positive results.

Self-discipline is a valued friend supporting everything that they do keeping their goals front and center in work and life.

And, remember, no one gets to where they are going alone.

Today’s 24/7 almost, 365-day business world of increased demands; appears to have become the “new normal.” Changes one on top of the other often compound and go unnoticed in the name of getting what needs to be done, completed. Maintaining a competitive edge, secured employment and financial solvency is of primary importance for most professionals. There are risks associated with both keeping up and not keeping up with the high pace.

Human energy is not, however, without limits. Social Psychologist, Roy Baumeister  author of the book Willpower, likens behavioral control to a muscle that can fatigue if overused. He posits that exercising willpower, but also making decisions and choices and taking initiative takes energy – physical and mental. He notes that these active processes all seem to draw on the same well of energy. Our health status and strength of our immune system has significant bearing on our ability to exercise control of our behavior.

Bauermeister indicates that when willpower becomes depleted – glucose can revive it. Getting a good night’s sleep and eating healthy – protein- rich nutrient dense foods as fuel is important in preserving the constraint and focus needed to maintain willpower. Balance in lifestyle is paramount in maintaining and replenishing energy.

When the work environment becomes overwhelming with unmanageable workloads, absence of support and direction, lack of role clarity, ongoing job insecurity, and unpleasant  or poor working conditions, it is only a matter of time until a professional will become burned out and less effective. There will be a higher likelihood of a behavioral or health crisis.

Consider this hypothetical situation as an example:

Your Vice President of Information Technology who has a flawless track record of enterprise management begins to demonstrate angry outbursts and explosive behavior – While he has always been highly organized and focused, he becomes overly critical and controlling. His direct reports fear him and avoid interacting with him on projects and deliverables. He makes reactive, unilateral decisions, over -communicates and overworks.

His direct reports receive demanding emails in the late hours of the night and weekends – Some decide to leave. Recently, a key implementation was delayed due to miscommunication of time sensitive information and the loss of a key staff member. You consult with him, and he is defensive and deflects all accountability.

High functioning – high performing professionals often minimize their stress levels and the impact of their distress and or impairments on others in the work environment.   Their intelligence, focus, and determination while beneficial as high performers can in turn serve as liabilities, because their strengths can work against them. When it comes time to put on the brakes and downshift in order to regroup and get clear about how to move forward more productively, it becomes more difficult. Determination and drive can become obstacles as exhaustion sets in and health and behavioral control deteriorates.

The high performing IT executive that all of the sudden turns intense, controlling and angry is more than likely suffering from burn-out and moving into exhaustion. His work life balance is more than likely nonexistent, impacting his marriage and home life. Marital stress and constant fears about losing his job and having kids in college weigh on him heavily. Caught in a cycle of control, silently and unknowingly suffering underlying depression, he has become depleted of energy, exhausted and too afraid to stop because he may not be able to restart. He becomes highly impulsive and compulsive.

Chronic compounded stress over the long-term can result in vital exhaustion. Vital exhaustion (VE) is real and very serious. It is a syndrome of chronic psychological stress and burnout resulting from a breakdown in adaptation with:

–   Feelings of excessive fatigue and low energy

–   Increased irritability

–   Feelings of demoralization

Vital exhaustion is often due to ongoing overwork or problems at work that have not been able to be solved – And or the employee experiences a real or symbolic loss of his or her  life – control over one’s life and is completely overwhelmed and hopeless.

According to the American Heart Association, vital exhaustion can be an extreme threat to a person’s health because of a very high increase in the chance for sudden cardiac death. For these reasons, it has been suggested that VE is a state of mind that people arrive at when their resources for adapting to stress have broken down – Adaptation is key to survival.

By the time a person reaches the point of exhaustion; the situation has often taken on the velocity of a runaway train. A crisis will require stronger efforts to put the brakes on, and the stakes are higher – damages can result.

As experienced evaluators, we at Integrated Treatment Solutions know how delicate such situations can be. We know that the presenting issue is often only “the tip of the iceberg” and that no matter how thorough and productive an assessment may be it is only as good as what follows. Providing feedback, collaborating on treatment planning and focused implementation must happen to gain optimum results.

Debriefing and educating evaluation participants and the referring organization on findings and what they mean is essential to the process. Everyone involved needs help.

Where there is communication and commitment, there is always hope, possibilities and new choices.

A solutions – focused approach is necessary. Both the professional and his or her organization can benefit from the assessment process with each party’s best interest in mind.

Going back to our IT executive; he can receive the help he needs, including stress management, financial and or marital counseling and his depression treated. He can be offered career planning and establish short and long-term goals for himself – A sense of control and optimism restored.

A mutually accountable win-win can happen with a renewed sense of confidence and future plan of action.