depression Archives - Christel Maritz

Can Humor Alter Your Brain Chemistry?

“If I had no sense of humor, I would long ago have committed suicide.” ~ Mahatma Gandhi

Do you know why everyone isn’t in a mental hospital? Because there isn’t enough room. Philosophers have long observed a dearth of happiness among humanity. Henry David Thoreau said, “Most men lead lives of quiet desperation.” John Stuart Mill observed, “Unquestionably, it is possible to do without happiness; it is done involuntarily by nineteen-twentieths of mankind.”

Abd ar-Rahman III, who reigned as the most powerful prince of Iberia for half a century, had this to say about happiness:

I have now reigned about fifty years in victory or peace, beloved by my subjects, dreaded by my enemies and respected by my allies. Riches and honors, power and pleasure, have waited on my call, nor does any earthly blessing appear to have been wanting to my felicity. In this situation, I have diligently numbered the days of pure and genuine happiness which have fallen to my lot. They amounted to fourteen.

According to the most recent statistics, one out of every six adults will have depression at some time in their life¹. The Centers for Disease Control (CDC) report that antidepressants are the third most commonly prescribed drugs in the United States.² Where the natural world has failed to provide for our happiness needs, we have turned to man-made chemical assistance. However, humor offers an alternative means of attaining happiness, or at least relief from our misery, for far less money and with fewer side effects than antidepressants.

Depression is caused by neurochemical reactions within the brain. Whether the original source of those neurochemical reactions is a traumatic event, long-term poverty, job loss, the break-up of a relationship or any other painful event(s), the illness itself takes form as a result of interactions that occur within and between different brain structures and neurotransmitters.

It is therefore reasonable to expect that depression can potentially be reversed using the sufferer’s own self-induced neurochemical reactions. And humor can be a means of inducing those reactions.

Neuroscientist Elisabeth Perreau-Linck of the University of Montreal carried out a study in which she confirmed that we are capable of altering our own brain chemistry. Perreau-Linck had professional actors self-induce a state of happiness or sadness and used a PET scan to measure the serotonin synthesis capacity (SSC) of their brains. SSC is an indicator of how efficiently the brain makes serotonin from its chemical precursor, tryptophan. The cortex and deeper brain regions showed significant differences in SSC activity for those actors who self-induced happiness and those who self-induced sadness.

“We found that healthy individuals are capable of consciously and voluntarily modulating SSC by transiently altering their emotional state,” said Perreau-Linck. “In essence, people have the capacity to affect the electrochemical dynamics of their brains by changing the nature of their mind process. This is a kind of ‘positive emotion therapy’ that anyone can use to modify chemical functioning of the brain.”³

Perreau-Linck’s findings support the use of humor to intentionally alter our own brain chemistry and combat depression. It is within our power to control how we respond to the inevitable adversity and struggles we encounter in life. Although some pain and suffering is unavoidable, we do not have to endlessly dwell on it and languish in it and make a home there.

The ability to overcome and rise above our suffering, even while deep in its midst, is within all of us. But doing so requires understanding that we are constantly being affected by what we give our attention to in ways that are completely outside our conscious awareness.

Making a deliberate effort to shift attention from the sad to the humorous could alter your brain chemistry and all of the subsequent unconscious effects your environment has upon you. Exposing yourself to humor by watching funny movies, going to comedy shows or reading humorous books could retrain your brain.

Reading any of the following books is a great way to begin using humor to deflate sadness, gain new perspective and self-induce more healthy neurochemical reactions in your brain — all with no ill side effects:

My Depression: A Picture Book, by Elizabeth Swados

Laughter Therapy: How to Laugh About Everything in Your Life That Isn’t Really Funny, by Annette Goodheart, M.F.T., Ph.D.

Driving on the Wrong Side of the Road: Humorous Views on Love, Lust & Lawn Care, by Diana Estill

When You Are Engulfed in Flames, by David Sedaris

How Can You NOT Laugh at a Time Like This?: Reclaim Your Health with Humor, Creativity and Grit, by Carla Ulbrich

Footnotes:

Mental health conditions: Depression and anxiety [fact sheet]. (2018). Retrieved from https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html
NCHS Dataline. (2012). Public Health Reports, 127(2). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268810/
E. Perreau-Linck, et al., “Serotonin Metabolism During Self-Induced Sadness and Happiness in Professional Actors,” program 669.3 presented at the 34th annual meeting of the Society for Neuroscience, San Diego, Calif., October 23-27, 2004.

Can Humor Alter Your Brain Chemistry?
Can Humor Alter Your Brain Chemistry?
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On Being a Friend: Seeing Someone with Depression — and Seeing Myself

I am a friend. Therefore, these words are my own stories, opinions, impressions, and thoughts on having a friend with depression in this moment. They are not concrete or bible or forever — they are my truth right now. I am a friend. I think a damn good one.

That is all, but sometimes it is a lot.

As I think back, depression was always a part of our relationship. But at 18, 21, 24 we didn’t call it that. We didn’t know it was that. It was “caving” or “winter blues” or just, “I need a break”. And as fast as our friendship began and as strong as it was, it ended — a couple of times over again.

When we reconnected again as full-fledged adults, the “D” word was introduced. It was discussed, visible and fierce. There was no denying it and the impact it had on his relationships, his career — his life overall. It lived in him and therefore, it lived in our close friendship.

Let me preface by saying that I screwed up dozens, if not hundreds, of times. At first, I was unaware of the magnitude of this condition and the effect it has on relationships. There was a learning curve that smashed me in the face numerous times. But somewhere along the way I decided I was not going to let mental illness define or destroy this friendship.

I began to change my mindset and my ideas. I think of a yoga meditation, “Devote yourself to seeing, not being seen.” In hindsight that’s what I tried to do — see, really SEE what was going on for him. And now I realize that I have learned to see myself as well.

My approach and strategy for dealing with his depression took on various forms and there was definitely a progression and evolution over time. I decided to learn more about how those on the outside and from afar (mind you, I live hundreds of miles away) can help.

My initial thought is that talking about it is, and was, paramount. I remember countless text and phone conversations that were icky, but oh so real, about how being depressed really feels in the moment. He talks about it, and therefore, it gives me permission to talk about it too. Even when he can’t name it because he is too far in it, over time he has given me the language and the power to do it for him.

With that came the hard part: I challenged myself with listening. I listen to understand, empathize, problem-solve, validate and encourage. In that moment, I am there. And after, I am thinking, processing, and replaying it all over again, so I can be more cognizant of it next time.

Often I stop and ask myself: is this my real friend or is this the depressed version of my friend? I almost equate it to someone who drinks — while there’s certainly some truth in the words of a drunk, the tone and delivery are inevitably damaged and therefore, damaging. This was by no means easy to work through, especially at the beginning of the process. It doesn’t mean I ignore it and can move on instantly, but it has become a check that I issue after I am done processing the yuckiness.

Also, I educate myself, and I allow him (when not all in it) to educate me too. I read articles (metaphors comparing depression to regular things in life, like snowstorms, make the most sense to me), I watch videos (the Black Dog series was one of our favorites), I peruse blogs and follow mental health organizations. But most importantly, after I read/listen/watch/learn, I share it with him and ask, “So what do you think about this?” so I can gauge if it resonates with him as well. This learning is new and scary and so very personal in that it affects someone I’m close to. But that is why it is so important for me to do.

Lastly, I’ve learned to give space. Often he will say to me, “I’m sorry, but this is not about you,” and while it may feel like a rejection, it’s the truth. There are times when he needs to shut me down, and although I can get upset, I understand that talking is not always the best option. We can come back to it another time — or not, and that’s ok too.

I am not a perfect friend. And I will never truly understand what someone with depression deals with on a regular basis. But I’ve found from personal experience that by doing some of the strategies above to SEE what’s in front of me, we can work together to tackle this Black Dog one bark at a time.

*NOTE: I have had my friend’s permission, blessing and assistance with this piece from the beginning. He is fully aware I have written it and has read it in its entirety.

On Being a Friend: Seeing Someone with Depression — and Seeing Myself

6 Antidepressant Side Effects I Didn’t See Coming

To say it’s a game-changer would be the understatement of the year.

In recent years, depression had become more widely understood. This has been, in many ways, fantastic for those of us who suffer from what is sometimes referred to as “the black dog.” At other times, it can be frustrating, because there’s more to depression that people outside it first suppose.

Everyone is familiar with the numbness, the crying and the suicidal thoughts — the head stuff, if you like. Those of us stuck with it also know there’s more to it than that, but it’s difficult to know exactly what.

No Orgasms For Me: Antidepressants Totally Killed My Libido

I’ve had depression all my life and I had no idea some of these things were so strongly related to my condition, until, well… my meds started working. It makes it a lot easier to like yourself when you find out that you aren’t as lazy, scatty, or clingy as you may appear.

So, for all those people with a vested interest in depression and those of us who suffer from it, here are the things I couldn’t do until my meds started working.

1. I Was Able to Finish Reading a Book in Less Than Six Weeks

Depression messes with your concentration. It never occurred to me that the reason I couldn’t read more than a page or so at a time of any given novel had more to do with my depression than my dyslexia. I thought I was just too slow at reading, then my meds worked.

2. I Was Finally Able to Sleep With the Lights Off

I couldn’t shake the feeling of the world closing in. If I couldn’t see anything at all, I would start to hyperventilate. I hated the isolation. At my lowest point, I suffered auditory hallucinations. On top of that, my chemicals were so out of whack that I didn’t need darkness to sleep anyway, I just needed opportunity — not even comfortable opportunity.

I’ve slept in lecture theaters, face down on computer keyboards, and even once in a supermarket. Now, it’s a different story. I have to have low light and take my time to drop off. Being able to read more than a page or so really helps. I thought I was a champion sleeper, then my meds worked.

3. I Kept My Bedroom Tidy

It’s incredible how easy it is to make a mess when you’re severely depressed. My room was so often under a foot of laundry that my partner used to joke I didn’t need carpets. I knew it was ridiculous, but I just couldn’t seem to stretch the extra inches to drop my dirty laundry into the washing basket.

My partner would round it up and wash it. I know what you’re thinking: how spoiled, I wouldn’t do that for my kids, but honestly, I’m too old to cover up smells with body spray, and that’s what I had started doing.

Then, my incredibly patient partner would put my clean clothes in a pile on my bed. All I had to do was pick up the piles, turn ninety degrees and put them in the drawers. That was too much. My clean clothes would end up on the floor, mixing with the dirty ones, and the mugs, plates, empty drinks cans, and other crap that would pile up because it was too much to take anything downstairs.

It was horrid. I thought I was just a slob, then my meds worked.

4. I Could Leave My Phone at Home Without Panicking

I’ll be the first to admit I’m hooked on the internet. Most people have a somewhat unhealthy connection with their phone these days, either because of Facebook, Twitter, eBay or whatever. This wasn’t that. This was an honest to goodness terror of being disconnected.

I was totally afraid of being alone, not being able to contact friends, even if only briefly. Quick texts became a mainstay of my coping mechanisms. Just the ability to reach out and make human contact with someone, if only to receive a smiley in return.

It helped a lot, on the odd occasion it actually got me through a dark thought or two. Knowing that is probably why I was so scared of being without it. I couldn’t go about more than 15 minutes without checking my phone, then my meds worked.

How To Still Be A GREAT Parent When You’re Depressed

5. I Drank Enough Water

I actually quite like really cold water. We have it freely accessible at work. All I had to do was fill my bottle, then fill my face. This was too much for me. Sometimes, I’d get to supper time having drunk nothing. I’d just about manage some soda at dinner time, or maybe some fruit juice.

It didn’t matter how much my partner nagged. She would hand me glasses of water, I’d take two sips, put them down, and they’d sit untouched. They still do some nights, but that’s because I’m no fan of our village water supply. My constant dehydration probably added to the problems I was having with my mental health. I just couldn’t see it. I thought the whole benefit of hydration was a myth, then my meds worked.

6. I Actually Enjoyed Silence

There’s a lot of white noise in your head, and when you’re depressed it hates you. It goes on and on about things that it knows will upset you. If it’s not one thing, it’s another. I found that if I blocked the noises with music, films, anything at all, then I wasn’t likely to have a meltdown over some bullsh*t thing my head was banging on about now.

It takes its toll, constantly having noise is exhausting of the senses. Silence is restful, it’s good for the soul. I wanted to love it but I couldn’t stand it, then my meds worked.

I still have bad days, and sometimes these things come back and bite me on the proverbial, but now I know what causes them I can deal with them.

I didn’t write this article to crow about my meds… well, not just that anyway. Hopefully, it’ll shine a bit of a light for other people stuck with the same subtle, yet pervading physical symptoms of the dreaded depression.

This guest article originally appeared on YourTango.com: 6 VERY Unexpected Side Effects Of Finally Going On Antidepressants.

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Holiday Depression

It’s the most wonderful time of the year… well, not for everyone, especially of you prone to have holiday depression.

While images of love and joy fill storefronts, TV screens and magazine pages, for many people, the reality of the holidays isn’t so cheerful. Between stressful end-of-year deadlines, family dysfunction and loss, poor eating and drinking habits, and increasingly cold and dark winter days, it’s easy for the holiday season to feel not-so-merry and bright.

Constant reminders of others’ happy seasons can additionally serve as a painful reminder of the happiness and love that’s lacking in our own lives, resulting into holiday depression. For this reason, the month of December can be a particularly difficult time of year for those dealing with family conflict, loss, break-ups, divorce, loneliness and mental health issues.

Feelings of depression and negative mood affect many people at the holidays, and not just those who have been diagnosed with clinical depression. While there hasn’t been data to suggest an actual rise in depression rates and suicides in December — research has found that depression and suicide actually peak in the Spring — some experts say that the holiday blues are a very real phenomenon. And of course, there’s plenty of anecdotal evidence to suggest that this is the case.

Here are some of the risk factors of holiday depression, and how you can avoid them.

Setting up unrealistic expectations.

Hoping for a picture-perfect White Christmas holiday is setting yourself up for not only disappointment, but potentially depression.

“People have this anticipation or fantasy of the holiday that you would see on TV,” psychiatrist Dr. Mark Sichel, author of Healing From Family Rifts, tells The Huffington Post, adding that his practice gets much busier after the holidays. “Actually, it’s never exactly as people anticipate and it’s often disappointing. There’s often strife within families that comes out at holiday times.”

Especially when it comes to family especially, it’s important to manage expectations during the holidays and not hope for things to be perfect. If holidays tend to be a time of conflict in your family, or you’ve recently experienced the loss of a loved one, putting pressure on your family to all get along or to be cheerful could lead to disappointment and additional anxiety.

Being mindful of what you do have to be thankful for — your sister who always makes family gatherings bearable, getting a week off of work, or just the promise of a fresh start with the beginning of the new year — can help combat feelings of deficiency and lack.

“Realize that the holidays do end — and take stock of what you can be grateful for,” says Sichel. “Having gratitude is probably the best antidote against depression.”

Trying to do too much.

At the holidays, the pressure of trying to do everything — plan the perfect holiday, make it home to see your family, say yes to every event, meet those year-end deadlines — can be enough to send anyone into a tail spin, and you ending with holiday depression. And if you’re prone to anxiety and depression, stress (and a lack of sleep) can take a significant toll on your mood.

A heightened pressure and fear of not getting everything done are some of the most common triggers for the holiday blues, according to Sichel.

“Being bogged down by perfectionism” can contribute to feeling down, says Sichel. “Many people feel they just can’t do the right thing, that family members are always disappointed in them.”

Comparing your insides to someone else’s outsides.

Both in real life and on social media, it can be difficult to avoid comparing yourself with others around Christmastime. If you have a less-than-perfect family, a past trauma from this time of year, or just a less-than-full holiday dance card, comparing your holiday experience with other peoples’ is a recipe for increased sadness and isolation.

And as Sichel points out, these comparisons tend to be skewed — and they tend to make us feel bad about ourselves.

“People’s basis for comparison is not based in reality, because most families have issues and most people do not have the perfect Christmas that they would like to have or that they’d remember from their childhood,” says Sichel.

Slacking on self-care.

For many people, December is the busiest time of the year. When work pressures pile up and the calendar gets full with social obligations, the routines that normally keep us healthy and happy — yoga class, morning runs, healthy home-cooked meals, a meditation practice — are usually the first thing to fall by the wayside.

In addition to increased stress, eating poorly and drinking excessively can also exacerbate issues like stress, anxiety and depression.

“Take care of yourself — don’t overeat and over-drink,” says Sichel. “Do your regular routines of exercise and whatever keeps you together during the year.”

Sichel emphasizes the importance of avoiding binge drinking. Alcohol is everywhere during the holidays, and if you’re struggling with feeling down, it may be wise to avoid drinking as much as possible — alcohol is known to worsen symptoms of anxiety and depression.

Experiencing symptoms of Seasonal Affective Disorder.

If you tend to start feeling down when winter approaches each year, and those negative feelings don’t go away after the holidays are over, you may have Seasonal Affective Disorder (SAD).

According to Sichel, many people who think they are suffering from a case of holiday blues may actually be suffering from SAD, a form of depression that’s brought on by the change of seasons. But SAD shouldn’t be dismissed as mere “winter blues” — talk to me if you’re experiencing symptoms of the disorder to find a treatment that works for you.

Source

http://www.huffingtonpost.co.za/entry/holiday-depression_n_6326906