Take a Time Out.

Unplug your phone. Turn off your computer. Silence your cell.

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.)

If you’re worried, use an answering machine to screen your calls, but give yourself permission to take a “time out” when you need one.

This is the most recent installment in an ongoing series elaborating on 52 proven stress relievers identified by researchers at Texas Woman’s University.

Say No!

I can’t tell you how many times I’ve heard the adage, “If you want something done, ask the busiest person to do it.”

For the longest time, I thought this was complimentary, but then I realized that people love to take advantage of the skills, talent and seemingly unlimited time of those who can’t say “no.” And I also learned that many people, especially women, said “yes” to everything because they fear rejection or worry about disappointing others, or lack a sense of empowerment or self-worth. Sometimes saying “no” is the most self-loving and powerful thing you can say or do.

If you see a bit of yourself reflected in the paragraph above, do some self-assessment. Respect yourself and learn to  value your own time, then choose when you want to say “yes’ or “no.” If a project is of interest or meaning to you, do it; but say “no” to anything that falls outside of that realm. And remember that everyone, everyday, needs time to relax, to be alone and to do those tasks that they find rewarding.

This is the most recent installment in an ongoing series elaborating on 52 proven stress relievers identified by researchers at Texas Woman’s University.

Children whose parents suffer with serious mental illness have very few resources to help them understand and cope. Now, thanks to educator and author Kathleen Larson, they have one more. Larson, who spent 35 years as an elementary school teacher, has penned and illustrated a book explaining, in the simplest terms, a mother’s mental illness.

“Dancing Crazy” tells the story of three children and their mom’s symptoms and hospitalization. Without fear or stigma, Larson illuminates the realities of managing a serious mental illness within a family.

The children learn the basics of a chemical imbalance and how they can help their mom stay well as other loving adults in their extended family care for them.

Larson does not sugar-coat, nor does she dramatize. “Dancing Crazy” is a wonderful starting point to help kids understand adult mental illness.

A valuable resource to parents, doctors and therapists, “Dancing Crazy” should be included in the library of anyone working with children affected by mental illness, as well as every elementary school’s collection.

Ask questions!

When you have a task to complete, learn everything you need to know in order to do it correctly. If you don’t fully understand, ASK someone. People are much more tolerant of a question than of a job done wrong.

When taking down directions, read them back to make certain you’ve made no mistakes. The same goes for copying phone numbers, credit card information, or messages over the phone. Repeat everything back to avoid potential problems stemming from transposed numbers or clerical mistakes.

When you give directions or information to another, have him repeat it back. Irritation and anxiety almost always stem from a lack of understanding, not intentional “misdoing.” Ask questions and clarify information to reduce or remove that potential.

To avoid stress and misunderstandings, know what is expected of you and clarify what you expect of others.

Ask questions!

This is the most recent installment in an ongoing series elaborating on 52 proven stress relievers identified by researchers at Texas Woman’s University.

Researchers at Indiana University have learned that even minimal amounts of physical activity, like walking, gardening, housekeeping or circuit training, improve the mood of people with bipolar disorder, major depression or schizophrenia. And this information can easily be applied to anyone searching for relief of anxiety, depression, or a simple, nasty mood.

Working with 11 people from the US and 12 people from Serbia over seven consecutive days, researchers randomly paged the participants, who immediately completed questionnaires about their mood and recent activities. The responses were compared to data collected during the previous 10 minutes using accelerometers worn by the participants that measured activity levels and duration.

The average amount of physical activity of the participants was comparable to that of sedentary adults, somewhat lower than adults with developmental disabilities and significantly lower than activity levels of active adults.

Most important, the study proved that he least active experiences correlated with less positive moods, illuminating the need for physical activity as a regular part of psychiatric rehabilitation.

“We found a positive association between physical activity level and positive mood when low to moderate levels of physical activity are considered,” said study author Bryan McCormick, associate professor in IU’s Department of Recreation, Park and Tourism Studies. “Physical activity interventions that require lower levels of exertion might be more conducive to improving transitory mood, or the ups and downs people with SMI experience throughout the day.”

The lesson learned: If you’re feeling blue or anxious or particularly foul, go for a walk, take a yoga class, get on your bike or go for a swim.

DO something.

Be physically active.

Literally…

Move To Improve!

Here are a few simple ways to prevent brain diseases like Alzheimer’s and dementia:

1. Stay Mentally Active

Mental decline as we age is caused by degrading connections between brain cells; and research has proven that keeping the brain active increases its vitality, builds reserve brain cells and connections, and even generates new brain cells.

Some suggested activities:

• Be a lifelong learner. Take classes, learn new skills and expand on current knowlegde.
• Read, write, do crossword puzzles, jumbles and word games.
• Attend musical events, lectures and theatrical presentations.
• Play board games and card games.
• Garden.
• Walk outdoors every single day.

2. Remain Socially Active

People regularly engaged in social activities retain greater brain vitality, especially if those activities combine both physical and mental activity. Sports, cultural activities, emotional support and close personal relationships together appear to have a protective effect against dementia.

A recent study of 800 men and women aged 75 and older, proved that those who were more physically active, more mentally active or more socially engaged had a lower risk for developing dementia. Those who combined these activities did even better.

Stay socially connected and physically active to stimulate your mind and body:

• Continue to be involved in your life’s work.
• Volunteer in community groups  or for charitable organizations
• Join special interest clubs or other social groups
• Travel

3. Participate in Physical Activity

Physical exercise is the most important factor in maintaining good blood flow to the brain and encouraging new brain cells. It also prohibits heart attack, stroke and diabetes, and thereby protect against those risk factors for Alzheimer’s. In addition, aerobic exercise improves oxygen flow and general brain function and reduces brain cell loss.

Try these activities for 30 minutes a day to improve your physical and mental health:

• Bicycling
• Circuit Training
• Gardening
• Pilates
• Swimming
• Tai chi
• Walking
• Water Aerobics
• Yoga

4. Consume brain and heart healthy foods.

All of us benefit from wise-eating, but those with a family history of Alzheimer’s should be particularly careful to maintain a healthy weight, reduce consumption of foods high in fat and cholesterol,  and eat more protective foods.

Foods that reduce the risk of heart disease and stroke, and protect brain cells:

FRUIT

Blackberries
Blueberries
Cherries
Oranges
Plums
Prunes
Raisins
Raspberries
Red Grapes
Strawberries

NUTS

Almonds
Pecans
Walnuts

VEGETABLES

Alfalfa sprouts
Beets
Broccoli
Brussels sprouts
Chard
Corn
Eggplant
Kale
Onion
Red bell pepper
Spinach

FATTY, COLD-WATER FISH

Halibut
Mackerel
Salmon
Sardines
Trout
Tuna

Even with a family history of Alzheimer’s disease, adherence to these guidelines, coupled with advances in medical treatments, could lead to an Alzheimer’s-free future.

Relax your standards when necessary.

The neighbors will not converge if your lawn isn’t mowed this week.

Your children will remain healthy if you serve frozen rather than fresh vegetables.

The dishes will wait in the sink if priorities are pressing.

And you can wear that skirt twice this week if a trip to the dry cleaner is out of the question.

I’m not suggesting you relinquish dearly-held values, but simply saying that once in a while we all have to let something slide.

You’re not super-human.

Accept that fact, do your best and move on.

This is the most recent installment in an ongoing series elaborating on 52 proven stress relievers identified by researchers at Texas Woman’s University.

Loving is what we are asked to do.

…

BE loving.

…

Stop judging.
Stop blaming.
Stop rationalizing.

…
Just Love.

When problems occur, find loving solutions.

When confronted, stand firmly, but lovingly.

Learn to be lovingly self-reliant, lovingly self-sufficient.

Learn to be lovingly supportive, with loving boundaries.

Disagree, yes, but with love and respect.

And if you cannot bear to be near another,

keep your distance,

but do so lovingly.

…

LOVE.
Be LOVING.
Live LOVINGLY.

…

LOVE

LOVING

LOVINGLY

…

Simple.

…

Lov.ing.ly - Adverb

1. - with fondness; with love.

Lov.ing - Adjective

1. Feeling love; affectionate. 2. Indicative of or exhibiting love

Love - Noun

1. A deep, tender, ineffable feeling of affection and solicitude toward a person.
2. An intense emotional attachment, as for a pet or treasured object.
3. A person who is the object of deep or intense affection or attraction; beloved.
4. An expression of one’s affection: Send him my love.

Anticipate the unexpected.

ALWAYS set up contingency plans just in case.

Examples:

~ If one of us is delayed, we’ll send a text message notifying the others.

~ If we get split up at the mall, here’s the time and place we’ll meet.

~ If you get locked out of the house, get the spare key from (the neighbor, the hiding place…).

~ In case of emergency or disaster, the family will meet at (designated place).

~ If I cannot be reached, here is my emergency contact:

~ Keep a change of clothes, a large towel and water in the car trunk.

~ Store emergency contact person in everyone’s cell phone under “911.”

~ Keep a collar with i.d. tag and phone number on pets.

Pre-planning for challenging times provides a sense of comfort and control, and reduces stress, worry and panic. With a little organization, you will be better equipped to deal with the demands of the moment.

This is the most recent installment in an ongoing series elaborating on 52 proven stress relievers identified by researchers at Texas Woman’s University.

Depression is the leading cause of suicide.

Suicide is the third-largest killer of children and young adults between the ages of 10 and 24, and is a growing problem amongst middle aged and elderly adults.

Knowing this, scientists and researchers the world over have devoted time and energy to improving treatment approaches, including studies focused on the efficacy of antidepressant medications.

The news is encouraging.

Common antidepressants reduce the risk of suicide in adults, according to work recently completed and published by Italian scientist Corrado Barbui of the University of Verona.

Barbui and his team reviewed data collected in eight previous studies that included over 200,000 patients. They focused on selective serotonin-reuptake inhibitors (SSRIs), which are the most commonly prescribed class of antidepressants. The team found that the drugs cut suicide risk by more than 40 percent among adults and over 50 percent for elderly people.

Despite the obvious value to adults, researchers still suggest caution when using antidepressants to treat children and adolescents. With this in mind, closer monitoring, such as regular meetings with a therapist or counselor, should be part of the treatment protocol for those under 18.

“Data from observational studies should reassure doctors that prescribing (the drugs) to patients with major depression is safe,” wrote the Italian team.

The news is good indeed.  Depression kills. Treatment works.