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“Eating disorders are complex conditions that can arise from a variety of potential causes. Once started, however, they can create a self-perpetuating cycle of physical and emotional destruction…”

-The National Eating Disorders Association

These are the Facts:

Americans spend over $40 billion a year on weight reduction services and products

Every day, nearly half of American women are on a diet

Every day, 25% of American men are on a diet

50% of 9 and 10-year-old girls claim to feel better about themselves when on a diet

35% of “normal dieters” become pathological dieters. 25% of those develop eating disorders

Age at Onset of Eating Disorders:

•86% report onset of illness by the age of 20
•10% report 10 years or younger
•33% report between ages of 11-15
•43% report between ages of 16-20

Eating Disorders affect large groups of people throughout the United States

5-10 million girls and women have eating disorders
1 Million boys and men have eating disorders
The number of people with eating disorders is three times the number of people with AIDS (664,921 people are living with AIDS)
Eating disorders affect as many people as does schizophrenia  (2.2 million people are living with schizophrenia)

With so many unrealistic images in the media, we fail to appreciate what is normal

*The average American woman is 5′4″ tall and weighs 140 pounds
*The average American model is 5′11″ tall and weighs 117 pounds
*Most fashion models are thinner than 98% of American women
*Almost half of first through third graders want to be thinner
*4 out of 5 ten year olds are afraid of being fat
*4 out of 5 American women dislike their physical form

* SOURCE: Mental Health Matters

Need more information about eating disorders? Click here to see yesterday’s post!

Stress and the holidays seem to go hand in hand in both the media and real life. We put a lot of pressure on ourselves to create the perfect holiday season and then feel a lot of pressure to recover from the festivities. With that in mind, there’s no better time to share a great list of proven stress reducers that was put together by Texas Woman’s University.

And because we must read, see, hear or experience information a minimum of 17 times before we incorporate it into our lives, I’ll repeat and expound on each item once a week during 2009.

Yep–2009. End of this week! YIKES!

Here’s the list in it’s entirety:

1. Get up fifteen minutes earlier in the morning. The inevitable morning mishaps will be less stressful.
2. Prepare for the morning the evening before. Set the breakfast table, make lunches, put out the clothes you plan to wear, etc.
3. Don’t rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc.
4. Do nothing which, after being done, leads you to tell a lie.
5. Make duplicates of all keys. Bury a house key in a secret spot in the garden and carry a duplicate car key in your wallet, apart from your key ring.
6. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down/fall apart “at the worst possible moment.”
7. Be prepared to wait. A paperback can make a wait in a post office line almost pleasant.
8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.
9. Plan ahead. Don’t let the gas tank get below one-quarter full; keep a well-stocked “emergency shelf” of home staples; don’t wait until you’re down to your last bus token or postage stamp to buy more; etc.
10. Don’t put up with something that doesn’t work right. If your alarm clock, wallet, shoe laces, windshield wipers - whatever- are a constant aggravation, get them fixed or get new ones.
11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport one hour before domestic departures.
12. Eliminate (or restrict) the amount of caffeine in your diet.
13. Always set up contingency plans, “just in case.” (”If for some reason either of us is delayed, here’s what we’ll do. . .” kind of thing. Or, “If we get split up in the shopping center, here’s where we’ll meet.”)
14. Relax your standards. The world will not end if the grass doesn’t get mowed this weekend.
15. Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count ‘em!
16. Ask questions. Taking a few moments to repeat back directions, what someone expects of you, etc., can save hours. (The old “the hurrieder I go, the behinder I get,” idea.)
17. Say “No!” Saying “no” to extra projects, social activities, and invitations you know you don’t have the time or energy for takes practice, self-respect, and a belief that everyone, everyday, needs quiet time to relax and be alone.
18. Unplug your phone. Want to take a long bath, meditate, sleep, or read without interruption? Drum up the courage to temporarily disconnect. (The possibility of there being a terrible emergency in the next hour or so is almost nil.) Or use an answering machine.
19. Turn “needs” into preferences. Our basic physical needs translate into food, water, and keeping warm. Everything else is a preference. Don’t get attached to preferences.
20. Simplify, simplify, simplify. . .
21. Make friends with non-worriers. Nothing can get you into the habit of worrying faster than associating with chronic worrywarts.
22. Get up and stretch periodically if your job requires that you sit for extended periods.
23. Wear earplugs. If you need to find quiet at home, pop in some earplugs.
24. Get enough sleep. If necessary, use an alarm clock to remind you to go to bed.
25. Create order out of chaos. Organize your home and workspace so that you always know exactly where things are. Put things away where they belong and you won’t have to go through the stress of losing things.
26. When feeling stressed, most people tend to breathe short, shallow breaths. When you breathe like this, stale air is not expelled, oxidation of the tissues is incomplete, and muscle tension frequently results. Check your breathing throughout the day, and before, during, and after high-pressure situations. If you find your stomach muscles knotted and your breathing is shallow, relax all your muscles and take several deep, slow breaths.
27. Writing your thoughts and feelings down (in a journal, or on paper to be thrown away) can help you clarify things and can give you a renewed perspective
28. Try the following yoga technique whenever you feel the need to relax. Inhale deeply through your nose to the count of eight. Then, with lips puckered, exhale very slowly through your mouth to the count of 16, or for as long as you can. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.
29. Inoculate yourself against a feared event. Example: before speaking in public, take time to go over every part of the experience in your mind. Imagine what you’ll wear, what the audience will look like, how you will present your talk, what the questions will be and how you will answer them, etc. Visualize the experience the way you would have it be. You’ll likely find that when the time comes to make the actual presentation, it will be “old hat” and much of your anxiety will have fled.
30. When the stress of having to get a job done gets in the way of getting the job done, diversion - a voluntary change in activity and/or environment - may be just what you need.
31. Talk it out. Discussing your problems with a trusted friend can help clear your mind of confusion so you can concentrate on problem solving.
32. One of the most obvious ways to avoid unnecessary stress is to select an environment (work, home, leisure) which is in line with your personal needs and desires. If you hate desk jobs, don’t accept a job which requires that you sit at a desk all day. If you hate to talk politics, don’t associate with people who love to talk politics, etc.
33. Learn to live one day at a time.
34. Every day, do something you really enjoy.
35. Add an ounce of love to everything you do.
36. Take a hot bath or shower (or a cool one in summertime) to relieve tension.
37. Do something for somebody else.
38. Focus on understanding rather than on being understood; on loving rather than on being loved.
39. Do something that will improve your appearance. Looking better can help you feel better.
40. Schedule a realistic day. Avoid the tendency to schedule back-to-back appointments; allow time between appointments for a breathing spell.
41. Become more flexible. Some things are worth not doing perfectly and some issues are fine to compromise upon.
42. Eliminate destructive self-talk: “I’m too old to. . .,” “I’m too fat to. . .,” etc.
43. Use your weekend time for a change of pace. If your work week is slow and patterned, make sure there is action and time for spontaneity built into your weekends. If your work week is fast-paced and full of people and deadlines, seek peace and solitude during your days off. Feel as if you aren’t accomplishing anything at work? Tackle a job on the weekend which you can finish to your satisfaction.
44. “Worry about the pennies and the dollars will take care of themselves.” That’s another way of saying: take care of the todays as best you can and the yesterdays and the tomorrows will take care of themselves.
45. Do one thing at a time. When you are with someone, be with that person and with no one or nothing else.
46. When you are busy with a project, concentrate on doing that project and forget about everything else you have to do.
47. Allow yourself time - everyday - for privacy, quiet, and introspection.
48. If an especially unpleasant task faces you, do it early in the day and get it over with, then the rest of your day will be free of anxiety.
49. Learn to delegate responsibility to capable others.
50. Don’t forget to take a lunch break. Try to get away from your desk or work area in body and mind, even if it’s just for 15 or 20 minutes.
51. Forget about counting to 10. Count to 1,000 before doing something or saying anything that could make matters worse.
52. Have a forgiving view of events and people. Accept the fact that we live in an imperfect world. Have an optimistic view of the world.

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In the midst of this holiday season, surrounded by bright lights, colorful displays and tidings of comfort and joy, many among us are simply sad. Although this could be related to unfulfilled expectations or unhappy memories, it’s just as likely to be weather-related.

Despite efforts and actions toward happy wellness, some people experience symptoms of depression during the winter months, which abate during the spring and summer. This may be a sign of Seasonal Affective Disorder (SAD). SAD is a mood disorder associated with depression episodes and related to seasonal variations of light.

SAD was first referenced in medical journals in the early 1800’s, but wasn’t officially recognized and named until the 1980’s. Knowing that the number of sunlight hours in a given day affects seasonal animal behaviors including reproductive cycles and hibernation, scientists assumed that same change in seasons could affect human behaviors as well. Some deduced that SAD is an effect of this seasonal light variation in humans.

As seasons change, there are fewer hours of sunlight in fall and winter, and more hours of darkness. Melatonin, a sleep-related hormone secreted by the pineal gland in the brain, is produced at increased levels in the dark, and when overproduced, can cause symptoms of depression.

Not surprisingly, January and February, the months with the fewest number of daylight hours are the months during which seasonal depression is most frequently reported. On an interesting note, younger people and women seem to be at greatest risk. If you predictably get “the blues” every fall or winter, you may suffer from Seasonal Affective Disorder.

Symptoms Include:

• regularly occurring symptoms of depression (excessive eating and sleeping, weight gain) during fall or winter months
• full remission from depression occur in the spring and summer months
• symptoms occurred in two or more fall/winter seasons, with no nonseasonal depression episodes
• seasonal episodes substantially outnumber nonseasonal depression episodes
• a craving for sugary and/or starchy foods

Treatments Include:

Phototherapy, or bright light therapy, has been effectively used to suppress the brain’s secretion of melatonin. Although, there have been no research findings to definitely link this therapy with an antidepressant effect, many people respond quite well. The device most often used today is a bank of white fluorescent lights on a metal reflector and shield with a plastic screen. For mild symptoms, spending time outdoors during the day or arranging homes and workplaces to receive more sunlight may be helpful. One study found that an hour’s walk in winter sunlight was as effective as two and a half hours under bright artificial light.

If phototherapy doesn’t work, an antidepressant drug may prove effective in reducing or eliminating SAD symptoms, but there may be unwanted side effects to consider. Discuss your symptoms thoroughly with your family doctor and/or mental health professional.

If you are not willing to risk the side effects of a prescription antidepressant, you may want to follow Dr. Andrew Weil’s recommendation and consider trying St. John’s wort (Hypericum perforatum). This extensively researched herb is an effective treatment for a range of conditions, including:

• Seasonal affective disorder (SAD)
• Mild to moderate depression
• Nervousness
• Insomnia
• Anorexia
• Skin irritation, including herpes simplex

Look for  tablets, capsules, tinctures, fluid extract, powdered extract or oil that are standardized for hyperforin and hypericin. Dr. Weil recommends 300 milligrams three times a day. As an antidepressant, it may take six to eight weeks to work. If you suffer from Seasonal Affective Disorder, you may want to use St. John’s wort in conjunction with phototherapy, or bright light therapy.

If you’re feeling blue, I hope this gives you some tools toward wellness; and I wish all of you a happier holiday season.

Kate

Learn more about bipolar disorder and listen to this informative and candid interview.

Click on either of the above photos to view a 42 minute episode of “Footnote,” a weekly book talk show.

Preventing Drug and Alcohol Abuse

Responding If It Happens

Yesterday’s post shared some enlightening facts about the dire consequences of early drug and alcohol experimentation.

Proven through long term study, scientists and researchers now tell us that the longer an individual postpones the onset of alcohol, tobacco or other drug use, the less likely that individual is to develop an addiction or other lifelong problems, including depression.

Another astonishing fact: 40% of kids who begin to drink alcohol at 15 years of age will develop alcoholism at some point in their lives.

As parents we’re responsible for raising happy, healthy kids into productive, contributing, and contented adults. Helping them to stay drug free is key to achieving these goals. Today I’ll share some guidelines gleaned from my personal experience as well as  Parents:The Anti-Drug, The Community of Concern and Freevibe.

I also want to remind you that these guidelines are no guarantee. I raised three kids in the same way, with the same rules and the same open communication. Two abstained from drugs and alcohol. One became an addict. But we never gave up and we never gave in. We never destroyed the lines of communication and we never demolished relationships. We continue to have hope and continue to love.  That is, perhaps, the most important bit of advice that I can share.

Prevention

Set rules. Let your teen know that drug and alcohol use is unacceptable and that these rules are set to keep him or her safe. Set limits with clear consequences for breaking them.
Praise and reward good behavior for compliance and enforce consequences for non-compliance.

Know where your teen is and what he or she will be doing during unsupervised time. Research shows that teens with unsupervised time are three times more likely to use marijuana or other drugs. Unsupervised teens are also more likely to engage in risky behaviors such as underage drinking, sexual activity, and cigarette smoking than other teens. This is particularly important after school, in the evening hours, and also when school is out during the summer or holidays.

Talk to your teen. While shopping or riding in the car, casually ask him how things are going at school, about his friends, what his plans are for the weekend, etc..

Keep them busy - especially between 3 p.m. to 6 p.m. and into the evening hours. Engage your teen in after-school activities. Enroll your child in a supervised educational program or a sports league. Research shows that teens who are involved in constructive, adult-supervised activities are less likely to use drugs than other teens.

Check on your teenager. Occasionally check in to see that your kids are where they say they’re going to be and that they are spending time with whom they say they are with.

Establish a “core values statement” for your family. Consider developing a family mission statement that reflects your family’s core values. This might be discussed and created during a family meeting or over a weekend meal together. Talking about what they stand for is particularly important at a time when teens are pressured daily by external influencers on issues like drugs, sex, violence, or vandalism. If there is no compass to guide your kids, the void will be filled by the strongest force.

Spend time together as a family regularly and be involved in your kid’s lives. Create a bond with your child. This builds up credit with your child so that when you have to set limits or enforce consequences, it’s less stressful.

Take time to learn the facts about marijuana and underage drinking and talk to your teen about its harmful health, social, learning, and mental effects on young users. Visit the drug information area of TheAntiDrug.com

Get to know your teen’s friends (and their parents) by inviting them over for dinner or talking with them at your teen’s soccer practice, dance rehearsal, or other activities.

Stay in touch with the adult supervisors of your child (camp counselors, coaches, employers, teachers) and have them inform you of any changes in your teen. Warning signs of drug use include distance from family and existing friends, hanging out with a new circle of friends, lack of interest in personal appearance, or changes in eating or sleeping habits.

If you suspect your child is using or abusing…

Get Educated. Learn as much as you can. Sign up for The Anti-Drug Parenting Tips Newsletter or go www.Freevibe.com for information and scientific evidence on drug and alcohol use by teens. Call the National Clearinghouse for Alcohol and Drug Information (NCADI) for free pamphlets and fact sheets. They can be reached at 1-800-788-2800; Spanish: 1-877-746-3764. Or visit their website.

Don’t Make Excuses. Although it’s natural for parents to make excuses for their child, you’re not helping him/her if you make excuses when he/she misses school or family functions when you suspect something else is at play. Take the next step: Talk to your child and get more information.

Have The Talk - Let Them Know You Know. Sit down and talk with your child. Be sure to have the conversation when you are all calm and have plenty of time. This isn’t easy-your feelings may range from anger to guilt that you have “failed” because your kid is using drugs. This isn’t true-by staying involved you can help his/her stop using and make choices that will make a positive difference in his/her life.

Know that you will have this discussion many, many times. Talking to your kid about drugs and alcohol is not a one-time event.

Be Specific About Your Concerns. Tell your child what you see and how you feel about it. Be specific about the things you have observed that cause concern. Make it known if you found drug paraphernalia (or empty bottles or cans). Explain exactly how his/her behavior or appearance (bloodshot eyes, different clothing) has changed and why that worries you. Tell his/her that drug and alcohol use is dangerous and it’s your job to keep his/her away from things that put his/her in danger.

Try to Remain Calm and Connect With Him/Her. Have this discussion without getting mad or accusing your child of being stupid or bad or an embarrassment to the family. Be firm but loving with your tone and try not to get hooked into an argument. Knowing that kids are naturally private about their lives, try to find out what’s going on in your child’s life. Try not to make the discussion an inquisition; simply try to connect with your teen and find out why he/she may be making bad choices. Find out if friends or others offered your child drugs at a party or school. Did he/she try it just out of curiosity, or did he/she use marijuana or alcohol for some other reason? That alone will be a signal to your child that you care and that you are going to be the parent exercising your rights.

Here are some suggested things to tell your son or daughter:

• You LOVE him/her, and you are worried that he/she might be using drugs or alcohol
• You KNOW that drugs may seem like the thing to do, but doing drugs can have serious consequences
• It makes you FEEL worried and concerned about him/her when he/she does drugs
• You are there to LISTEN to him/her
• We are here to make it clear that we will not tolerate any drug or alcohol use by you.
• We have rules in the family. The rules do not permit teen drug and alcohol use.
• Even though you think everyone is using drugs or alcohol, it is illegal and not allowable.
• You can endanger your life and the lives of others.
• We count on you as a family member. Your brothers and sisters look up to you and care about you. What would they do if you were gone?
• Drug and alcohol use can ruin your future and chances to…graduate, go to college, get a job, and keep your driver’s license.
• We are here to support you. What can I do to help you not use?
• Sometimes kids use drugs and alcohol because there are other issues going on like stress, unhappiness and social issues. Have you thought about this? Are there other problems you want to talk about?
• Are your friends using? How are you handling that? Is it hard to not use in that environment?
• We won’t give up on you because we love you. We’re going to be on your case until you stop completely. If you need professional help, we will be there to support you and help make it happen.

Be Prepared. Practice What You’ll Say. Be prepared for your teen to deny using drugs. Don’t expect him/her to admit he/she has a problem. Your child will probably get angry and might try to change the subject. Maybe you’ll be confronted with questions about what you did as a kid. If you are asked, it is best to be honest, and if you can, connect your use to negative consequences. Answering deceptively can cause you to lose credibility with your kids if they ever find out that you’ve lied to them. On the other hand, if you don’t feel comfortable answering the question, you can talk about some specific people you know that have had negative things happen to them as a result of drug and alcohol use. However, if the time comes to talk about it, you can give short, honest answers.

Most importantly, do all that you can to preserve relationships. When you get through this difficult time, you’ll be glad you did not destroy your family in the process.