This article [here] describes how taking antidepressants can cause weight gain. This can then have a negative impact on mood or cause some people to stop taking their medication altogether. A positive ‘takeaway’ message is that other antidepressants have much less of an effect on weight. If you are upset by weight gain as a result of taking your tablets, I would encourage you to talk to your doctor about the matter.
Exercise and brain health
It has long been known that exercise is beneficial for good mental health. With this in mind, here in the UK, ‘exercise on prescription’ schemes have allowed depressed individuals to have access to free gym sessions (see here). However, exercise may help us on a more fundamental level. This article [here] describes how it can beneficially change the chemicals in the brain together with its physical structure. In so doing it can reduce the risk of developing dementia.
Adjusting breathing to help with stress
The regulation of breathing can be an important tool in the management of stress. Sometimes people over-breath if stress results in a ‘fight-flight’ response. Alternatively, under-breathing can occur in a ‘freeze’ response which can also be triggered by stress. Both of these can fuel unpleasant bodily changes. These breathing patterns are part of natural responses which helped us cope in prehistoric times. However, they can exacerbate matters in the modern age where different and more chronic types of stress can be experienced (for example, work-related stress). This article [here] describes situations (including those involving panic and stress) in which consciously adopting certain patterns in breathing can be useful.
Sleep, health and depression
Whilst a change in sleeping pattern is known to be a symptom of depressive disorder, this article [here] presents evidence that a lack of sleep can also make someone more likely to develop depression. In particular, those who sleep less than five hours per night are more vulnerable.
Sleep hygiene has been the topic of previous blog entries. This can help individuals to get a good night’s sleep. One element of this involves having a regular bedtime routine. This article [here] states that having a regular bedtime can impact daytime eating choices. This can influence gut bacteria which can, in turn, impact upon things such as obesity levels and stroke risk.
The negative effects of 'people pleasing'
People pleasing can fuel stress, depression and low self-esteem. People pleasing involves consistently placing others’ needs above one’s own. As a result, personal needs are neglected and control over aspects of lifestyle is lost. This article [here] describes the phenomenon which apparently the film star Jennifer Lawrence suffers from. A general component of treatment for this issue is assertiveness training. A self-help course for this can be found here.
Early onset Alzheimer's disease
This condition was reported in the media after TV personality Fiona Philips was diagnosed with it at 61 [as reported here]. The article lists some factors that can reduce the risk of developing the disease. This article [here] states that new treatments are on the horizon and with these early diagnosis is important. Early clues include the development of certain eye and hearing conditions, as well as changes in language comprehension such as more difficulty in understanding sarcasm.
The benefits of daytime napping
Recent research suggests that napping may be good for brain health [see here and here]. It may slow the rate that the brain shrinks as we age. The researchers state that napping may protect the brain by compensating for deficient sleep. I would suggest caution here in that often in people who struggle to sleep, napping in the day can subsequently decrease the likelihood of them getting a good night’s sleep. So, one element of sleep hygiene (see the previous post) often involves cutting out daytime napping. In this way (as with most things) it may be a matter of finding the best balance for you.
A good night's sleep
Sleep is very important when it comes to staying mentally alert and healthy. This article [here] outlines some of the more practical and environmental causes of poorer sleep. The positive habits involved in helping to get a good night’s sleep are together called ‘sleep hygiene’. These articles [here and here] touch on some of these. There are disorders that are associated with sleep. For example, ‘sleep apnoea’ involves breathing being negatively affected during sleep [see here and here]. Some people are fearful of falling asleep. This is termed ‘somniphobia’ [see here]. Sometimes Somniphobics are fearful of experiencing ‘sleep paralysis’. This is a condition where you cannot move your muscles whilst falling asleep or waking up [as described here]. Do you have problems sleeping? If so, I would recommend talking to your family doctor as a first step.
Signs of depression
Anxiety and the menopause
Things not to say or do with your children
Parenting is at times stressful and difficult. If a parent has a significant psychological issue or is struggling in this role for other reasons, it can have a negative impact on the child. This is something I sometimes hear about in my clinical practice when I ask clients about their background experience. This article [here] offers a summary of some research which supports one aspect of this connection (hostility) and offers some helpful guidance for parents. To illustrate some of the challenges in parenting, here a psychologist suggests that some of the things that are said commonly to support children may, in fact, be unhelpful to their development.
Signs of bipolar disorder
Bipolar disorder (which used to be called ‘manic-depression), is a condition where the individual experiences spells where they feel down and lethargic, as well as periods when they feel high. A summary of the condition is provided here. This article {here] describes the condition and offers some helpful information which may help you determine whether or not you are experiencing the issue.
Some more resources to facilitate an increase in levels of exercise
Exercise has long been known to help with mental health issues such as stress and depression. I have provided a list of NHS and other resources in my book that is due to be published in the summer (2023, see here). This article [here] links to some other resources which look to be helpful in that they seem to cover a wide range of abilities. This other article [here] offers some advice about starting to exercise more if you are intending to do the forms of exercise that are available at a local gym. However, many healthy forms of exercise (such as walking or cycling) can be cheaper and sometimes woven into lifestyle more easily (for example by walking or cycling to work).
The role of confidence in influencing mood
This article [here] describes the role that confidence has to play in keeping us mentally healthy. Anticipating success can release chemicals in the brain that can improve mood and performance. Also self-belief in the face of stress can raise immunity and physical performance. Other research has highlighted the role that avoidance plays in developing and maintaining mental health issues. Confidence may tend to limit this kind of avoidance.
What you should know to stay well
More information about obsessive-compulsive disorder
Free bike loans to help with mental health
Family doctors in some areas are soon to be able to prescribe exercise for mental health issues (see this article). Such schemes are not new as exercise has long been found to be a helpful intervention for issues such as depression. Walking and cycling mental health groups will have the added benefit of more social support. This is another factor that has been found to be helpful in overcoming depression.
The power of confidence (and Marmite!)
According to this article {here], confidence can help with anxiety and depression, affecting how your brain’s cells function. It can also help with memory, immune system and brain functioning. The article also includes some tips for boosting confidence. Other researchers have found that some types of vitamin B that are found in foods such as Marmite can also affect brain chemistry in a way that helps with anxiety symptoms. However, the study (as described here) used very much higher doses than are found in usual Marmite portions.
The process of seeking psychology help
The article from The Guardian [here], describes one person’s decision-making and experience in regard to seeking and receiving psychological help. Many forms of therapy are not as long as this person’s. For instance, typically in the English National Health Service, usually 16 sessions is sufficient to address most common problems.
More about sleep
There are many reasons why you may not be getting a good night’s sleep. Some of them are described here. An awareness of the cause is usually a first step in finding a solution. This article [here] describes a tip that may be helpful if you wake in the night and find it difficult to get back off to sleep. The ‘15 minute rule’ is an element of sleep hygiene which I have linked to in a previous entry here. Sleep apnoea is a sleep disorder that can result in tiredness, concentration difficulties and mood swings. Some details about this condition are described here.