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Health, Wellness, Exercise, Reflections:Treating Depression the Mindful Way
By Linda Wasmer Andrews / February 27, 2012
If you've suffered from repeated bouts of depression, mindfulness-based cognitive therapy may help. Read on to find out about this up-and-coming method for overcoming negative thoughts and rebuilding mental health...
An increasingly popular treatment for depression combines one of the oldest mental practices with one of the newest. And for those who've suffered more than one depressive episode, it offers new hope for preventing relapse.
In mindfulness-based cognitive therapy (MBCT), patients learn to practice mindfulness – a method of focusing the mind on the present moment, taken in part from Buddhist meditation techniques.
They also undergo cognitive therapy, a form of psychotherapy that involves identifying and changing faulty thought patterns.
Put the two together, and you have a valuable method of keeping depression at bay, says Zindel Segal, Ph.D., a psychiatry professor at the University of Toronto and one MBCT's originators.
It's a growing trend in the U.S., and mental-health researchers around the world are studying it as well.
In a 2010 Australian study published in Behavioural and Cognitive Psychotherapy, 39 people with a history of repeated depression or chronic unhappiness took part in an 8-week MBCT course.
Their levels of depression significantly decreased throughout the treatment, and the benefits continued for two years afterward.Other research has found similar conclusions.
In a 2008 British study, patients with recurrent depression who practiced MBCT were less likely to relapse, and many were able to reduce or discontinue medication.
In a 2010 study in Switzerland, patients who had suffered from three previous bouts of depression had far fewer relapses when MBCT training was added to their usual therapy.
That effectiveness against relapse is important: If you have a history of depression, the odds that you'll experience it again are high.
"After two episodes [of depression], the risk of having another is 70%. After three episodes, it rises to 90%," says psychologist Maura Kenny, a pre-eminent researcher on the topic and a leader of the Australian study.
What's more, later episodes of depression tend to be more severe and closer together, often occurring just months apart.
MBCT aims to break this pattern by teaching people who've recovered from depression the skills they need to stay well.
For those at risk, "MBCT is a major advance," Kenny says.
Getting control over thoughts
MBCT's mindfulness component, which for some may help even without cognitive therapy, makes patients more aware of depressing thoughts and sad feelings as they occur.
On the surface, that doesn't necessarily sound like a good thing.
"People often worry that they're just going to be drawn further into these thoughts," Segal says.
But there's a fundamental difference between mindfulness and depressed thinking.
If you're prone to depression, you're more likely to do a lot of ruminating – brooding over bad things that happened in the past or problems in the present. This can make you feel more depressed as your mind is helplessly swept up in negative thoughts.
"You might know all too well that your negative, ruminative thinking is causing problems, but you don't know how to escape it," Kenny says.
Though mindfulness doesn't wipe out these thoughts, it helps a sufferer take a step back from them so they aren't overwhelming.
When you observe thoughts – rather than being carried away by them – you have more power to choose which ones to react to and which to ignore, Segal explains.If you practice mindfulness regularly, you'll be better at noticing when you get caught up in dysfunctional ways of thinking and learn to break free from those habits, Segal says.
You can become more aware of the world around you instead of always living in your head.
What's more, you'll learn to accept yourself as you, and not be your harshest critic, he adds.
Ultimately, you feel happier with your life as it is instead of always wishing things were different.
Mindfulness in action
To understand how mindfulness works, Segal suggests a simple exercise adapted from a book he co-authored, The Mindful Way Through Depression (Guilford Press).
The exercise involves two ways of "knowing" your hands.
First, think about your hands without looking at them.
In your mind's eye, you may find yourself judging them as well, perhaps wishing your fingers were slimmer or disliking dark spots that give away your age.
Now, using the principles of mindfulness, experience your hands in a less-judgmental way."Pay attention to the sensations in your hands without looking at them," Segal says.
Note any tingling in your fingertips or tactile sensations coming from your hands.
Does the fabric of your pants feel smooth or scratchy against your palms?
Is the air passing over the backs of your hands warm or cool?
When experiencing your hands mindfully, don't analyze why your hands feel this way or judge whether they should. Simply notice and accept that they do.
In much the same way, you can use mindfulness to experience thoughts and feelings without judging or analyzing them.
For example, you might notice yourself thinking, "I'm no good."
But instead of reacting to that thought with other negative thoughts and feelings, simply observe it passing through your mind, like a cloud floating across the sky, Segal says.Don't expect to master the process overnight.
"It's hard, and it takes practice," Kenny says. In time, however, "you can learn to disentangle yourself from depressive ruminating. And that can have beneficial effects on your mood."
Do-it-yourself mindfulness
Mindfulness has been part of Buddhist tradition for millennia. It's a skill that anyone can learn, without formal training.
"You can certainly practice mindfulness on your own and teach yourself to use it in real-life situations," Segal says. His book, which comes with a CD, is a good starting place. He also recommends the books of Jon Kabat-Zinn, Ph.D., who pioneered the use of mindfulness in Western medicine for reducing stress and enhancing health.
In addition, you can find a wealth of free resources online, including:
•Segal's Mindfulness-Based Cognitive Therapy
•Center for Mindfulness, University of California-San Diego
•Mindful Awareness Research Center, UCLA
Working with a therapist
If you've had repeated episodes of depression and are trying to avoid a relapse, you may benefit from full-fledged MBCT, which involves the help of a trained professional.
When brooding has become a deeply ingrained habit, breaking it is easier with a therapist to guide you, Segal says.
Also, as you become more mindful, you may become more aware of issues in your life to discuss with a professional.
"For example, as you practice mindfulness, you may become aware of sad feelings and notice that every time those feelings come up, you start remembering your parents' divorce and blaming yourself for it," Segal says.
The MBCT program developed by Segal and his colleagues consists of eight weekly, 2-hour group classes with a trained instructor.
"However, the most important work is done alone at home between classes," Segal says.
Participants spend 40 minutes a day, six days a week, practicing mindfulness with tapes that guide them through exercises.
For instance, the tape might lead them through a technique known as a body scan, in which the participant focuses mindful awareness on one body part after another.Once the classes end, students are encouraged to keep practicing on their own.
If more help is needed, participants may be encouraged to go into individual cognitive therapy, a short-term therapeutic process that helps them identify unrealistic, negative thoughts and replace them with more realistic and positive ones.
The cost is similar to other forms of therapy, but many clinics and individual practitioners will offer a sliding scale to those who can't afford the full fee.
The number of U.S. therapists MBCT training is limited but growing, Segal says.
To find one, you may need to get referrals to several cognitive therapists in your area and then ask whether they incorporate mindfulness into their practice.
You can also ask local hospitals if they offer a mindfulness-based mental-health program.
Linda Wasmer Andrews is a freelance writer who specializes in health and psychology. She's author or coauthor of four books about depression, including Encyclopedia of Depression (Greenwood Press).
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- Boycott Bill O'Reilly and FOX News and their advertisers. Bill discussed a French commercial by McDonalds that was meant to show that McDonalds is Gay Friendly. Bill said what is next? Is McDonalds going to be Al-Qaida friendly as well? Imagine - Bill O'Reilly compares Gays to Al-Qaida! Further, Boycott Fox's Owner "Rupert Murcoch" and get him thrown in jail for illegal - Take Action:
political donations, corruption, greed, bribery, hacking! - Boycott Target, Best Buy, Gold's Gym - for donating money towards anti-gay political candidates/organizations. Update: (12/26/2010): Target is continuing to donate to anti-gay groups/causes/politicians. Update 03/08/11 - Lady Gaga Ends Target Partnership, Reportedly Over Target's Poor LGBT Stance. Update 3/25/2010 - Target displays their hypocrisy and Sues California Gay Rights Group for Lobbying Outside Stores. Target is attempting to block the LGBT right of free speech! STOP SHOPPING AT TARGET!!!!!!!!!!!!!!!!! Update 4/8/2011: Target lost its case to stop the LGBT from canvassing in front of their stores. A huge PR Disaster for TARGET! Perhaps Target should go out of business as they betrayed their investers and customer base. Target contributed massive funds to a politician who would like to exterminate gays. Now, Target can not stop us from Boycotting them, nor picketing, nor talking to customers near their stores; although, Target allows a anti-gay company such as the Salvation Army to stand outside their door and speak with customers and raise money. Isn't this a double standard?
- End DOMA (Defense of Marriage Act). Prevents Federal employees and Gays in the Military from gaining equal benefits. Prevents Gay Partners from gaining equal benefits.
- Pass a LGBT friendly ENDA (Employee Non-Discrimination Act). ENDA would prevent employment discrimination of LGBT workforce.
- Boycott Salvation Army as they will not hire Gays! "DO NOT DONATE TO THEM."
- BOYCOTT "Chick-fil-a" for donating money to anti-gay groups.
- BOYCOTT KOCH INDUSTRIES PRODUCTS- to include their products: Angel Soft toilet paper / Brawny paper towels / Dixie plates, bowls, napkins & cups / Mardi Gras napkins and towels / Quilted Northern toilet paper / Soft 'n Gentle toilet paper / Sparkle napkins / Vanity fair napkins / Zee napkins / Georgia-Pacific paper products & envelopes / All Georgia-Pacific lumber & building products (INVISTA Products) / Lycra / Stainmaster Carpet. The billionaire - Koch brothers are ultra republican - tea bag founders/supporters that do not support causes of the LGBT community.
- Boycott WALMART - The National Gay and Lesbian Task Force criticized Wal-Mart for denying employee benefits to same-s-x partners and for failing to prohibit discrimination based on gender identity. By comparison, the group said two other chain stores with a strong presence in New York, Costco and Walgreens, did much better.
- "Tune Out Trump", Boycott all Trump Hotel, casinos, holdings, The Apprentice and NBC Network! At CPAC, Trump said he is considering a run for president as a Republican. In a interview with the Des Moines Register, Trump added that he opposes all forms of legal recognition for gay couples, not just marriage. "They should not be able to marry," he said. So why does NBC keep the Apprentice when Donald Trump has stated he may run for president? After making racist remarks about Obama and recv'g public backlash, Trump decided not to run for president after NBC renewed his awful TV Show. How can NBC re-new the clown's show after he pulled such hateful shenanigans?
- Boycott Georgia for Execution of Troy Davis @ 11:08 EST, Sep 21, 2011:
Former US President and Former GA Gov. Jimmy Carter felt that TROY DAVIS should not be executed and deserved a re-trial. The Former Director of the FBI felt that TROY DAVIS Was Not Guilty! Do not drive through Goergia as it is dangerous. Do not fly via Atlanta. For your safety -Do not travel to GA. TELL YOUR COMPANY NOT TO PARTICIPATE IN A CONVENTION IN GA! "Georgia Executes Innocent People!"
And Now, Our War of the Fittest!
This group is called "Peckers Pics." The English - slang definition of "pecker" is to pluck at the truth. Therefore, we peck at items such as Gay Men's Health, Male Fitness, Gay (LGBT) Politics & Issues. In this section you may peck at each photo in order to decide the winner of the "war of the fittest!" Whereas, you should select the "Male Athlete" that may inspire you to exercise and "get fit!" Warning: This may stoke you!
Your participation in discussion of health / news articles - appearing in this message is greatly appreciated.
1Henry Cavill
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2Tel-Aviv
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3Tel-Aviv
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4DAVID COSTA
5STUART REARDON
6FABRICIO ANTTUNNES
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9Matt Mendrun
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32Tommy Mercer - Crimson
You Decide!
Société de Sainte Anne, Mardi Gras 2012;New Orleans / Feb 21, 2012
Stoked?
Société de Sainte Anne, Mardi Gras 2012;New Orleans / Feb 21, 2012
Md. Governor Signs Bill Legalizing Gay Marriage
By SARAH BREITENBACH / AP / ABC NEWS / BELTSVILLE, Md. / Mar 2, 2012
Maryland's governor signed into law Thursday a bill to legalize gay marriage, although opponents vowed to rally voters to reverse the change this fall in a referendum that's even anticipated by advocates of the new law.
"Religious freedom was the very reason for our state's founding and at the heart of religious freedom is the freedom of individual conscience," Gov. Martin O'Malley said before signing the legislation that made Maryland the eighth state in the U.S. to legalize gay marriage. The law takes effect in 2013.
Six states and the District of Columbia currently recognize gay marriages. The state of Washington also has legalized gay marriage -- its law takes effect in June. Voters there also are expected to petition the measure to referendum this fall.
Maine legalized the unions for same-sex couples in 2009, but later that year became the only state overturn a such a law passed by a legislature. About 30 states have constitutional amendments that seek to prohibit gay marriage, most by defining marriage as between a man and a woman.
In order to put the measure on the November ballot, opponents of the new Maryland law will need to collect nearly 56,000 valid voter signatures, equivalent to 3 percent of the people who cast ballots in the 2010 gubernatorial election. Last week, opponents submitted draft language for a ballot referendum to overturn the gay marriage measure after it passed in the state legislature.
Gay marriage advocates are hoping that young voters -- whom they expect to support their cause -- will turn out for President Barack Obama in November's elections, just as they did in 2008.
"I think Obama's election turns out a number of different people," said Sultan Shakir, campaign manager for Marylanders for Marriage Equality, a coalition of gay rights groups that worked to get the bill passed. "(There is) a lot of attention around people who attend church, but there are plenty of other demographics who are going to be turned out."
Some observers have noted the push to overturn the new law will heavily rely on members of black churches. Many African-American church leaders oppose gay marriage in the liberal-leaning state that's nearly one-third black, and Obama's re-election campaign is expected to drive many of their congregants to the polls. The Catholic Church, which has 1.2 million parishioners in Maryland, also has openly opposed the bill.
Black pastors were given much of the credit for pressuring lawmakers to oppose a gay marriage bill that fell short in the legislature last year. The measure was pulled from the floor of the House as leaders realized if fell short of the necessary votes. Opposition from black pastors in Maryland belies an overall political stance that routinely includes their endorsement of Democratic candidates and support of their agendas.
Over the weekend, some pastors at predominantly black churches were already using their sermons to shop the referendum effort to their congregations, asking members to sign up for email alerts, put their name on petitions and overturn the law come November.
A Sunday service at the Hope Christian Church in Beltsville was filled with murmurs of agreement as a spokeswoman for the Maryland Marriage Alliance rallied the mostly black congregation against the law.
"We will have the last say on how marriage will be defined in Maryland," spokeswoman Dee Powell shouted repeatedly to the audience of several hundred.
Some churchgoers said they are bound by their faith to vote against gay marriage.
"It's a personal value and opinion. It has nothing to do with President Barack Obama," said 54-year-old DeBorah Martinez, who has attended Hope Christian for three years.
Proponents of gay marriage also are counting on religious leaders who support of the bill to influence their congregations and for labor unions to urge their members to vote to keep gay marriage legal. Some black pastors who supported the measure as a matter of civil rights appeared publicly with O'Malley, a Democrat, during the legislative debate.
The advocates said it is inappropriate to leave what they consider a civil rights issue to the discretion of voters.
"It's sad to me that anyone would think that it's OK to put up the rights of a minority to a popular vote," said Lisa Polyak, chairwoman of the board of directors for the gay rights organization Equality Maryland. "We have children, we have lives, we have jobs and we just want to go about them with integrity."
Donald Norris, chairman of the department of public policy at the University of Maryland, Baltimore County, said black churches could heavily influence the referendum, but liberal voters who come out to support Obama could offset the votes against same-sex marriage.
A number of factors could tip the vote on a referendum, Norris said. For example, a weak Republican presidential candidate could mean conservative voters stay home and don't cast ballots against the law.
"It's going to really depend upon a variety of things that are going to happen between now and November," Norris said.
Babatunde Adedayo, a 29-year-old from Upper Marlboro, said the president and his stance on gay marriage will likely influence his peers in November. Obama supports civil unions, but has not endorsed marriage for same-sex couples.
"I think this affects every facet of our culture," Adedayo said after the service at Hope Christian. "As a black African-American in America, it is something the black church takes seriously and depending on Barack Obama's stance on this, it will affect a lot of people."
Every gay and lesbian person who has been lucky enough to survive the turmoil of growing up is a survivor. Survivors always have an obligation to those who will face the same challenges."
....Jake
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