Depression Healing Insights

Placebo Effect of Antidepressants?

2012-02-29T12:02:00.000-08:00

I think this is important information for the consumer. I strongly recommend you see a physician before you consider going off an antidepressant. I think Prozac helped pull me out of a severe depression years ago. But if I had known all of the information found in the Nedley Depression Recovery/Anxiety Recovery program (including the CBT know-how,) I am certain I never would have been that depressed. I have been antidepressant-free for years now.

Enough said. If you have 15-20 minutes, this is very interesting!

This Class Changed My Life

2012-02-25T10:14:00.001-08:00

A few weeks ago a former participant told our Alumni class "this class (the Nedley Depression Recovery Class) changed my life." I now quote from this person: "The thing that has helped me the most is doing the daily lifestyle treatments (see pg. 80 of textbook). I also have a list of cognitive (CBT) phrases I keep handy. I try to listen to a a tape of classical music every day. (Sometimes it is several tapes.)

I have been better about avoiding pessimism. The most helpful thing is my journal. I makemyself write at least 5 things positive everyday. I am surprised how days Ihave the most struggle end up being “a 10 day” of gratitude things.

I knowthe importance of social support and have set a goal to have interactionw/ family members everyday (those in my house) and friends 2x’s a week. I [now] make it a point to go to a place 1’x weekly where I feel safe and supported in sharing anything." N.W., February, 2012

Cures What Ails You!

2012-02-17T12:52:00.000-08:00

Give it up for this amazing treatment!

Know-How of Light Therapy Made All The Difference!

2012-02-08T16:15:00.000-08:00

This quote is from someone who attended the Hopeful Living/Depression--the Way Out Class (the Nedley class). We were all thrilled to see this individual go from a state of hopelessness in ever getting well, to a state of hope as s/he began to see marked differences in how s/he was feeling. As you can see, it takes effort, but it's SO worth it! Sometimes knowledge can make all the difference!

“I have suffered from insomnia and depression for many years. It had gotten so bad that I was taking two 10mg ambien per night which caused me to feel very groggy and lethargic (as well as sleep walking, eating and reading.) I would take one pill at 11p.m. and then another at 2-3 a.m. when I would wake up. I would sleep (lay in bed) sometimes-- quite often, until 11am. I had purchased a "go light" a few years back but wasn't using it after I felt like it wasn't helping.

During the Nedley class on depression I learned the proper way to use the light. I was determined to do what I needed to do to get off these drugs and hoped for a refreshing, natural sleep. I put the light on my nightstand. When my husband's alarm went off at 6:30 a.m. I turned on the light. It was very difficult to keep my eyes open at first but I would gaze just past the light for 15 to 20 minutes, then turn it off and go back to "sleep". (Side note, I would also turn on classical music, 89.1 on my radio at this time. I believe the combination of the light and music helped my brain, thoughts, and feelings to become more positive towards my life in general.)

After a few days of this I started feeling more and more awake in the morning hours and decided to cut down on my sleeping pills. I went to one...and then to one-half. Within a couple of weeks I was awake and feeling good and energized by 7-8 a.m. I suddenly had a morning! I hadn't experienced morning for many years. I was and am still elated to feel rested and ready to get up. I attribute this change to the light and the effect it has to change our brain signals to produce the proper chemicals(melatonin) to get our sleep patterns working in the most beneficial ways. It has helped me to get better sleep and feel happier and more satisfied with each day.” A. W., February 2012

If you would like to read more about light therapy specifics, see the following blogs:
http://depressionhealinginsights.blogspot.com/2010/08/help-with-light-therapy.html
If you would like more information for helping insomnia, see this blog article: http://depressionhealinginsights.blogspot.com/2010/08/good-nights-sleep.html

I Will Take the Class Again

2012-02-04T16:51:00.000-08:00

This quote is from a former participant of our class. We love to see people re-take the class to catch information they may have missed the first time (as it is jam-packed with info.), or to make new resolutions and build more friendships. When we find something helpful, we want to share it with others. Thanks for sharing! Together we'll build a brighter world.

..." I was going through some experiences with a couple of grandchildren at the time I took your class. I wish they would/could attend. I felt the diet and also the breathing lessons were of value for my situation. Also, I remember in the first class thinking I hope that the class includes the power of the spiritual side of us (after all, we are dual beings), and sure enough the discussions and the info in the manual satisfied me. I will take the class again sometime. I am very interested in the progress made in helping depressed people." M.T., January 2012

Healing Talk Radio

2012-01-28T12:13:00.000-08:00

Diana Hoffman, LPC wants to empower people with free, current, research-based information on healing depression, anxiety, PTSD, etc. Diana's shows focus on many conditions that may have trauma at their root (aka "Cortisol-Based Depression"). Diana is very intelligent and puts hours of research into each show. She archives past shows on her radio website in a way that is easy to access. I highly recommend this site for anyone interested in learning how to heal from depression, addictions, insomnia, PTSD, etc. etc.

I learned about "Freeze States" from Diana, as well as how the brain stores and deals with trauma. The things I have learned from Diana have helped me feel peace through my own healing process. She is extremely knowledgeable about these subjects and she wants to spread the message that people can heal from past childhood and other traumas. She also knows that common childhood events like parental divorce can actually be experienced as trauma by some people--so this can be for the "ordinary individual"---anyone!

Follow this link to her radio station. Her shows are replayed throughout the week, as well as archived for future use (she airs live on Fridays at noon). When you get to the website, your computer may have a box that comes up and asks if it is allowed to store bites on your computer. You need to answer "yes" for your computer to play the radio station. Diana Hoffman has created a rich treasure-trove of information for individuals and therapists. (Therapists often refer clients with Dissociative Disorder to Diana.) The shows last an hour. Please check it out at: http://www.healingtalkradio.com/about/.

Here is a short Youtube with Diana.

Grief Groups in Bountiful, Utah

2012-01-13T18:10:00.000-08:00

Out of loss can come hope, not from forgetting or letting go of love,

but through sharing with others.

We are very pleased to have Mark de St. Aubin, LCSW, CT offering:

Men’s 8-week Grief Group

Thursdays, January 19 – March 8

5:30 – 7:00 PM

Men handle grief differently. This 8-week group addresses the unique ways that men travel the journey of their healing from loss, whether it is from the loss of a spouse, a child, a sibling or a close friend. Group meetings will be a blend of workshop learning and experiential activities led by Mark de St. Aubin, LCSW, CT from the University of Utah. For interest in enrollment, contact Mark at 801.581.8901. ($120/8-week group)

Winter Grief Groups

Mother’s Group

Join with other mothers who have experienced the death of a child

Mondays 11:30 – 1:00, beginning January 9^th ($15/group session).

Day Grief Group

Join with others who are experiencing the death of a loved one

Tuesdays 11:30 – 1:00, beginning February 7th (12 sessions/$195)

Evening Grief Group

Join with others who are experiencing the death of a loved one

Tuesdays, 6:30 – 7:45 beginning February 7th (12 sessions/$195)

To register for a group or more information, contact Becky Andrews, LPC, FT at 801.259.3883 or email: becky.lpc@gmail.com

All Groups are held at Resilient Solutions, Inc.

1355 N. Main, Ste. 1and 3

Bountiful, Utah 84010

Love and Logic Class in South Ogden

2012-01-08T19:35:00.000-08:00

This is taught by my friend, Janet Cazier, LCSW

DO YOU EVER FEEL LIKE YOU WANT TO BE A BETTER PARENT?

Come learn and practice Love and Logic skills that are revolutionizing parenting

Thursdays 7:30-9:00 pm

Next session Jan. 12 – Feb. 6, 2012

Classes are held at

Crossroads Landing

1464 Ridgeline Dr. Ste 201

South Ogden, UT

Reserve your spot today………….classes are limited

$150 per individual or couple

Includes 6 weeks of parenting classes and a Love and Logic Parenting Manual

For more information or to register

call Janet Cazier @ (801) 391-8141

January 2012 Depression Recovery Class and CBT Group

2012-01-02T10:25:00.000-08:00

Hopeful Living/Depression, The Way Out
When: Tuesdays, 1/24- 3/20 (9 wks), 6:30-8:30 p.m.
Where: Room 2309, Davis High School
Class fee: $50 per person
Workbook fee: $25
Additional textbooks strongly recommended.
Come learn how to use a comprehensive approach to healing or preventing depression, and why it’s important to your health. This approach is also known to help with anxiety. This course was researched and developed by Neil Nedley, MD. www.drnedley.com

• Causal factors
• Effective lifestyle approaches
• Necessary nutrients for serotonin and melatonin production, etc.
• Foundational CBT tools
• How Utah’s geography contributes and what to do
• Coping with stress productively, including getting better sleep
• Social support and dealing with loss
• How to enhance the frontal lobe
This class encourages commitment and change.
Full attendance is most effective, but not required.
For further information, email this blog at dhinsights@gmail.com

Nedley Alumni CBT Group
When: Tuesdays, 1/24-3/20, 6:50-8:40 p.m. Room 2310
Class fee: $30 per person
This group is for former participants of the Nedley course. We will focus on group discussion of cognitive behavioral tools, review concepts from the Nedley program, enjoy insights and friendship, and so forth. Come meet with friends and strengthen your CBT skills.
For further information, email this blog at dhinsights@gmail.com

Thank You--I Feel Truly Grateful

2011-12-21T16:19:00.000-08:00

Dear Friends,
I feel so grateful for each and every one of you who have taken my class and/or enriched my life in so many ways. God bless you, and Merry Christmas!

Meanderings on "Why?"

2011-12-04T06:46:00.000-08:00

A longtime friend of mine recently killed herself. We knew each other as children, had different friends in school, but had reunited on Facebook. I was shocked and grieved when I learned the news of her death, and the cause. I went to her funeral and was somewhat at a loss to connect with the feelings I was having about the whole situation. Mainly I thought, "But for the Grace of God, there go I."

Why did I get well and she didn't? Why did I continue searching for answers (at the risk of being ridiculed by some of my most loved family members) until I was blessed with healing ...and why didn't this happen to her? I guess I really can't say why it didn't happen to her, but I'll just leave it that God blesses some with healing, some with strength in adversity, and some with experiences that ultimately test others.

While I was wondering about this whole thing, a thought came to me that maybe at some point in my existence I had prayed with faith that I would be able to face the adversities that came to me in mortality. Like maybe a prayer said eons ago helped me get through the challenges I have had. (Does this mean my friend didn't have faith? NO! I only know what may have happened in my case--and I'm certainly not saying I have tons of faith and she doesn't. Again and again I have thought about my lack of faith! I'm just saying that's the thought I had.) Jesus said that if we have a grain of faith the size of a mustard seed, we can move mountains. He also chided us for our lack of faith, of which I am the first to be guilty!

It has taken me years to heal. It has taken a great deal of hard work and prayer. And a lot of "thinking outside of the box." Something inside of me knew that I could feel better. I kept looking for answers, despite some of the opposition I faced from some of those closest to me. The same things I learned in my healing are being more widely accepted and recognized by the psychological and medical fields.

I had to let go of being a victim. That was hard! I had to open my heart and let God heal me like only He can--that took all the faith I could ever muster up. But He answered my prayers in a way that blessed me with healing. I AM EVER GRATEFUL THAT I HAVE BEEN BLESSED WITH THE RESTORATION OF MY MENTAL HEALTH AND HAPPINESS! It wasn't easy, but it is SO worth it.

Feldenkrais Immersion Class

2011-11-13T17:27:00.000-08:00

I think this is the next step in my healing. I'm taking this class to learn how to let go of my chronic muscle tensions. Believe me when I say I used to be way worse, but last month when the doctor examined me he practically gasped. "You're going to need massages at least twice a week, or physical therapy to deal with these chronic muscle spasms," he said. "Why not do that?", you ask?

1. No time.
2. Too much money.

Enter, someone at the Art of Living "Kriya" who tells me all about the Alexander Technique--evolved into "Feldenkrais" Technique. It's as if the stars aligned because then I found a class in Salt Lake on November 19th. Come join with me in learning how to relax your chronic muscle tension. Muscle tension is common with depression and anxiety. And although I'm way better than I used to be, I know it could be even better!

To register, call 801.898.0478 or email ErinGeesamanRabke@gmail.com.

Why the High Rate of Suicidal Thoughts in Utah?

2011-10-24T18:51:00.000-07:00

A recent report found that the state with the largest number of people who contemplated suicide was Utah. Georgia was the last. Now, before you think the people in Utah are a bunch of depress-a-holics, educate yourself on some of the following facts:
1. Utah's geography sets its residents up for depression and anxiety.*
2. Less sunshine also means smaller varieties of fresh fruits and vegetables. Remember it is critical to eat very healthy if you live in a place like Utah. (By the way, Diet Coke and Ice Cream aren't healthy foods.)
3. Recall that the Great Salt Lake and the water cycle in Utah has lots of mercury, thanks to Nevada gold mining. And the inversions don't help with the lead content in the air. That all can contribute to mental disorders.
4. I agree that it probably doesn't help that many people in Utah think they have to be perfect--RIGHT NOW. I think it would do us all good to think on God's grace often, and quit beating ourselves up for our imperfections. Most of us are doing the best we can!

If I had my way, everyone in Utah would:
1. Eat well.
2. Do deep breathing daily.
3. Have a contrasting shower every day.
4. Go for a walk in the sunshine at least 3 times a week, whilst breathing deeply--and listening to classical music!
5. Help their bodies detoxify.
6. Endorse themselves for every effort!
7. Go to Recovery, International meetings for at least 1 year to learn CBT.
8. Meditate at least 3 times a week.
9. Have daily spiritual times.
10. Take the Nedley program.

I think that'd do it!

Here is the link for the article about the geographical features that set us up: or if that doesn't work, search it in the search bar at the top of this blog.

My Experience in the Art of Living Breathing Class--You Gotta Try This!

2011-10-12T19:13:00.000-07:00

Point #1: I highly recommend this class for those with anxiety, depression, PTSD, heart problems, emotional problems, etc. etc. etc. It can cure what ails you!
Point #2: Once you take this class you are emeritus and can take subsequent Art of Living breathing classes for around $35!
My Experience at the Class
For the first hour or so, I thought the Art of Living breathing class (aka SKY breathing) was just like any other yoga class. Then we got into the heavy duty breathing part and I thought—well, I didn’t think—it’s more like I was in a state of not thinking—it’s hard to describe. But I knew this was no regular yoga class!

The second night during the intense breathing part, I had a deep emotional release. I have a history of significant trauma (living most of my life in a state of chronic complicated grief), and I later learned that I was having what is known as a deep trauma release and was in a freeze state. A therapist who specializes in trauma was also taking the class and she felt like I needed some explanation of my experience. (Her name is Diana Hoffman, Host of Healing Talk Radio—thanks Diana!). The next night I had much less anxiety about going to the class. I had a sense of calm and acceptance.

I have been doing the breathing every day for 5 weeks now, and have followed the breathing with meditation about 3-4 times a week. I was hoping I would feel more energetic through taking the class—and whatever else I might get out of it. I really didn’t expect it to be life-changing. But I have noticed that I feel much more confident in my interactions with others. That was something I didn’t anticipate, and I am very grateful for this change.

The teacher who taught this class said he used to be painfully shy and had bouts of intense anger before he took the class. He now travels around the world teaching groups the Art of Living classes, and he is a changed man. I am starting to understand how this simple method can facilitate incredible personal change, and why it helps with depression, PTSD, and much more (I suspect it would help with fibromyalgia as well).

One last thought; I found that a few of the philosophies the teacher taught are things to which I don’t espouse. But I just dismissed them and felt grateful for what I could learn. It has been much! I am SO GLAD I was able to take the class and learn this wonderful breathing technique! I give this technique 5 stars!

Can a Smile Really Be This Helpful?

2011-09-25T16:26:00.000-07:00

I heard about a study in which the patients with clinical depression smiled at themselves in a mirror 20 minutes a day. After 4 weeks every one of the participants were not clinically depressed anymore. It sounded very intriguing to me, but try as I might I cannot find the study! I have searched the university library and the web. And although I haven't found that study, I have found a number of very interesting studies which indicate that much can be learned from smiles. (By the way, if you read this and you know where that study is, will you send the link?)

I've learned these points from reputable sources:
*For stress, Laughter is our best friend; Try to find the humor in every stressful situation! This can take practice, but it's worth the effort.
*Genuinely smile at your children. It helps them feel safe and secure.
* Laughter and smiling sends electrical surges to the brain's 'happy zone'. This decreases feeling of depression.

If you decide to try the experiment of smiling in the mirror for 20 minutes a day, I suggest that you make sure to think good thoughts about yourself. Did you know that when your eyes wrinkle with your smile it is because you are genuinely smiling? Maybe while you're smiling in the mirror you could listen to classical music and then think of all the people in your life who have said something nice to you. Or of the people you want to say something nice to....Or of the nice things you want to say to yourself. It's worth a try--especially if you're doing it along with the other things you learn to do in the Nedley program. And if you don't have time to smile in the mirror for 20 minutes a day, just try smiling at others for 20 minutes a day. I hope you can take the 16 minutes to watch this video. It's perfect!

Self-Compassion and Mindfulness Course in Bountiful, Utah

2011-09-15T17:25:00.000-07:00

Come learn Self-compassion and Mindfulness Skills

Loving ourselves points us to capacities of resilience, compassion, and understanding within that are simply part of being alive. Sharon Salzberg, The Force of Kindness

8-week course

Taught by licensed therapists: Becky Andrews, LPC, & Christy Cox, LCSW

Wednesdays, 4:45 – 6:00

Beginning September 14^th

Thursdays, 11:30 – 12:45

Beginning September 29^th

Resilient Solutions, Inc.

1355 N. Main, Ste. 3

Bountiful, Utah

8-week/$295 ($38/group session), insurance may be billed.

To register, contact Becky at 801.259.3883 or Christy at 801.243.4959

Objectives for this Course:

Understand & Practice Self-Compassion

Learn Loving-Kindness for Ourselves and Others

Customize Self-Compassion in our Lives

Reduced Suffering and Increased Peace in our lives

Self-compassion is a personality trait, like optimism or extroversion, but it’s also a trainable mental skill with big benefits. According to numerous psychological studies, research subjects who entertained self-compassion thoughts experienced greater emotional resiliency and psychological well-being. They were measurably happier, wiser, more capable, and curious. They felt greater life satisfaction and social connectedness, and they took more personal initiative and responsibility. On the flip side, they were generally less depressed and anxious. They ruminated less, thought fewer self-critical thoughts, and were less afraid of failure. Jean Fai, LICSW, The Self-Compassion Diet

Hope you can join us!

Great News: What Your Science Teacher Didn't Teach You About Genes

2011-09-11T19:02:00.000-07:00

*Two decades ago, everyone was taught in junior high science class that genes were a ‘blueprint’ that predisposed certain characteristics/behaviors like a design map. While the general public still often talks this way, genetic researchers do not. Additional discoveries have confirmed what is called epigenetics—the finding that genes frequently manifest differently depending on individual lifestyles and actions—pointing to what Nobel Prize winner Barbara McClintock calls the “fluid genome.” The idea that psychological environments can affect gene activity has been discussed among neuroscientists for two decades (e.g., Meany, 1998). Over this time, the growing empirical evidence has been heartening. For instance, a recent study of men with prostate cancer supported by the National Academy of Sciences, showed that a diet high in fruits, vegetables and whole grains, combined with moderate exercise and meditation, not only decreased weight and improved blood pressure, but actually changed the expression of 500 genes: turning 48 preventive genes ‘on’ and 453 cancer-promoting genes ‘off’ (Ornish, 1995/2008). In summary, Marcus (2004) notes “just as a group of well-trained musicians can play a traditional piece or improvise a new one, suites of genes can play their standard tune or develop a new variation on a theme, as circumstances require” (p. 148).

Meany, M. J. (1998, September). Variations in maternal care and the development of individual differences in neural systems mediating behavioral and endocrine responses to stress. Address presented at the annual meeting of the Society for Psychophysiological Research, Denver, CO.

Ornish, D. (1995). Dr. Dean Ornish's program for reversing heart disease: The only system scientifically proven to reverse heart disease. Ivy Books

*Author: J.Z. Hess, PhD.
If you would like to learn more important findings your science teacher didn't tell you, read this blog article about recent discoveries on the brain's ability to change. http://depressionhealinginsights.blogspot.com/2011/08/hopeful-news-to-those-fighting-mental.html

Low Cost Education Classes About Healing Depression and Anxiety

2011-09-04T08:35:00.000-07:00

Live Depression and Anxiety Recovery Classes

ALSS: (Abraham Low Self-Help Systems): Adult program is “Recovery, International,” a non-profit cognitive behavioral peer-to-peer self-help group, with local groups and telephone groups available. Check website for nearest group. “Power to Change,” is a cognitive behavioral self-help peer-to-peer (and mentor) group for children and adolescents, not currently available in Utah, but course materials and manuals can be purchased on line, some available in Spanish. Site: http://www.lowselfhelpsystems.org/.

Davis County Community Education class: Depression—The Way Out. Teaching a research-based, uniquely comprehensive approach to healing depression and anxiety. Classes cost about $75, including workbook. See community education mailer.

Utah Youth Village Recovery classes in Salt Lake City (free). This class addresses a number of disorders. Site: www.utahparenting.org

Online Depression and Anxiety-Related Resources

ALSS: Recovery, International offers telephone meetings (listed above).

Nedley Depression Recovery Program (Depression, The Way Out): Materials for this program are $159. The main textbook for this class is available in Spanish. Site: http://www.drnedley.com/

Living Life to the Full: This has a free cognitive-behavioral training program, with several lessons to work through. These lessons are appropriate for adults and children. This program was originally funded by the British government. Site: www.llttf.com

WRAP (Wellness Recovery Action Planning) Depression Workbook: online classes, workbook for teens, kids, anxiety is also addressed. Available in Spanish. Site: http://www.mentalhealthrecovery.com/

Live ADHD Class

Utah Youth Village Recovery classes in Salt Lake City (free). This class addresses a number of disorders, including ADHD. Site: www.utahparenting.org

Fall 2011 Hopeful Living/Depression--The Way Out Class at Davis High

2011-08-20T21:09:00.000-07:00

Come learn how to use a comprehensive approach to heal and/or prevent depression. Although the focus of this class is on depression, this approach is also known to help with anxiety. This course was researched and developed by Neil Nedley, MD. See www.drnedley.com. You will learn the following and more:

· Contributing factors of depression

· Effective lifestyle approaches for depression/anxiety

· Necessary nutrients for serotonin and melatonin production, etc. for depression and anxiety

· Foundational CBT tools for depression and anxiety

· How Utah’s geography contributes to the problem, and what to do about it

· Coping with stress productively, including getting better sleep

· Social support and dealing with loss

· How to enhance the frontal lobe

This class encourages commitment and change. Class limit of 20. Age recommendation: 19+ yrs.

Full attendance and fulfilling reading assignments are shown to have the best outcomes.

Class Information:
When: Tuesdays, September 20- November 15, 6:30-8:30 p.m. Room 2309.
Cost: $50 per person, plus $25 workbook fee (unless you have one.) Additional textbooks strongly recommended: Depression--The Way Out, Nedley (2005); SOS Help for Emotions, Clark; and Telling Yourself the Truth, Backus & Chapian.

Email inquiries: dhinsights@gmail.com

Hopeful News to Those Fighting "Mental or Mood Disorders": Neuroplasticity

2011-08-13T20:53:00.000-07:00

With my friend, Dr. Jacob Hess’ blessing, I am copying excerpts of the second chapter of a book he recently finished. The chapter reviews the changing views on the relationship between emotional problems and the body.

NEUROPLASTICITY is exciting and mind-boggling to those who still think the adult brain has a fixed number of neurons and is unable to change. (In fact, at least one of my professors taught this outdated concept (of a fixed, unchangeable brain) in my masters’ degree program this spring (2011)—so it’s not like neuroplasticity is common knowledge even to college professors.) Now for some of my favorite excerpts from Dr. Hess’ book:

“Over the last ten years, neuroscientists have been surprised to discover and document the degree to which the mature, adult brain continues to change over time, a phenomena known as neuroplasticity (Arbib & Amari, 2003). ‘Plastic’ here refers to the general malleability of brain networks, with neuroplasticity thus referring to “the ability of neurons to forge new connections, to blaze new paths through the cortex, even to assume new roles . . . [signifying a] rewiring of the brain” (Schwartz & Begley, 2002, p. 15). It was Canadian psychologist Donald Hebb who first proposed in 1949 that “learning and memory are based on the strengthening of synapses that occurs when pre- and postsynaptic neurons are simultaneously active”—a hypothesis subsequently known by the maxim, “cells that fire together, wire together” (Schwartz & Begley, p. 107).

When individuals learn a language, for instance, subsequent studies have confirmed that neural networks grow (Osterhout et al., 2008); when individuals participate in cognitive-behavioral therapy, their neural networks change (Goldapple, et al., 2004); when they begin a meditation practice, their neural networks also change (Lutz, Brefczynski-Lewis, Johnstone & Davidson, 2008). The same thing occurs for negative events. For instance, when children are abused, their neural networks can be harmed (Teicher et al., 2003). Schwartz and Begley (2002) continue, “Plasticity is induced by changes in the amount of sensory stimulation reaching the brain. Neuroplasticity can result not only in one region of the brain colonizing another . . . but also in the wholesale remodeling of neural networks” (p. 16). As Marcus (2004) states, “Nature bestows upon us a considerably complex brain, but one that is best seen as prewired—flexible and subject to change—rather than hardwired, fixed and immutable” (p. 12). He later continues:

The brain is capable of . . . impressive feats of experience-driven reorganization. . . The structure of the brain is exquisitely sensitive to experience. Nature has been very clever indeed, endowing us with machinery not only so fantastic that it can organize itself but also so supple that it can refine and retune itself every day of our lives (pp. 45, 148).

Steve Yantis, a professor of brain sciences at Johns Hopkins University states, “The bottom line is, the brain is wired to adapt . . . . There’s no question that rewiring goes on all the time” (Connelly, 2010).”

References

Arbib, M. A. & Amari, S. (Eds.). (2003). The handbook of brain theory and neural networks. (2nd ed). Boston: MIT Press.

Connelly, M. (2010, June 6). More Americans sense a downside to an online existence. New York Times News Service.

Goldapple, K., Segal, Z., Garson, C., Lau, M., Bieling, P., Kennedy, S., & Mayberg, H. (2004). Modulation of cortical-limbic pathways in major depression: Treatment-specific effects of cognitive behavior therapy. Archives of General Psychiatry, 61, 34-41.

Lutz, A., Brefczynski-Lewis J., Johnstone, T., & Davidson, R. J. (2008). Regulation of the neural circuitry of emotion by compassion meditation: Effects of meditative expertise. PLoS ONE 3(3): e1897.

Marcus, G. (2004). The birth of the mind. New York: Perseus.

Osterhout, L, Poliakovb, A., Inouea, K., McLaughlina, J., Valentinea, G., Pitkanena, I., Frenck-Mestred, C., & Hirschensohnc, J. (2008). Second-language learning and changes in the brain. Journal of Neurolinguistics, 21, 6, 509-521.

Schwartz, J. M. & Begley, S. (2002). The mind and the brain: Neuroplasticity and the power of mental force. New York: Harper. Scottish Recovery Network (2009) Accessible at http://www.scottishrecovery.net/

Teicher, M. H, Andersena, S. L., Polcarib, A., Andersona, C. M., Navaltae, C. P. & Kima, D. M. (2003). The neurobiological consequences of early stress and childhood maltreatment. Neuroscience & Biobehavioral Reviews 27, 1-2, 33-44.

Online Parent Classes and General Mental Health Resources

2011-08-07T05:44:00.000-07:00

Online Parent Classes

Center for the Improvement of Child Caring (CICC): This website has a number of parenting skill-building video courses, textbooks, etc. Site: http://www.ciccparenting.org/cicc_home.aspx.

Utah Youth Village: 11 free online parenting classes. Site: http://www.utahparenting.org/class.php

Additional Online Parent Resources

America’s Mental Health Channel: http://www.healthyplace.com/: This is a very deep website with a-z mental health information, including onsite videos.

National Empowerment Center: The mission of this U.S. based center is to give a message of recovery, empowerment, hope and healing to those with mental health issues. It has links to recovery stories, events, articles, publications, and resources, some in Spanish. Site: http://www.power2u.org/index.html.

Parenting Center: This is a website with links to several parent resources in Utah. This site includes links for family support, educational resources, family fun activities, divorce resources, and free articles on parenting/family. Site: http://www.parentingcenter.com/.

Utah 211 United Way: This site links to community partners, volunteer possibilities, specialized resource lists sorted by county (also in Spanish) including substance abuse support groups, ESL classes, health and food resources, single parent resources, summer youth service opportunities, homeless resources, youth resources by county, etc. Site: www.informationandreferral.org. (Spanish resource list under “Specialized Resource Lists”.)

Utah Department of Human Services, Division of Substance Abuse and Mental Health: Site: http://dsamh.utah.gov/childrenservices.htm. Has a downloadable “Project RECONNECT” Program Manual that focuses on helping youth with mental/emotional difficulties or emerging mental illness transition into adulthood. This site has related links for many mental health related areas, including Medicare and Medicaid service information.

Utah Education Network: This site has links to top parenting websites, including parenting tips, advice, resources, and single parent resources. Site: http://www.uen.org/parents/general.php

www.familyeducation.com : A website for parent information and resources (some in Spanish.)

www.questforwhatsbest.info: This website (managed by a Davis County School Counselor) is an excellent mental health resource with book recommendations, interventions, podcasts, and more.

WRAP: Wellness Recovery Action Planning. Books, reasonable online courses, etc. Site: http://www.mentalhealthrecovery.com (Spanish resources available.)

Mental Health Community Resources and Classes for Parents in Davis County

2011-08-01T10:05:00.000-07:00

General Resources

Davis Behavioral Health: 801-773-7060, mental health services for those with limited income.

Davis Volunteer Medical Clinic: 801-497-9555, for uninsured, low income, and non-Medicaid.

Family Connection Center: 801-771-4642, Serves low-income families.

Hill Air Force Base Family Support Center: 801-451-0475, For Military affiliates.

Religious Organizations: Varies according to religion, but may be a resource of help.

Live Parent/Family Classes

Davis County Community Education: There are a number of low cost classes offered to the community in many areas. See community education mailer in September, January, and March.

From Hope to Recovery!: Allies with Families program through the parent center. This class focuses on practical tools and resources for children and families with mental illness. website: http://allieswithfamilies.org/programs/

Family Enrichment Center (Kaysville): Offers many classes like Love & Logic (also on video), Anger Management, Step Parent Education, Strengthening Families, etc. This also has rental parent education materials available, many materials available in Spanish (videos, DVDs, Cd, tapes, etc.)

Contact: PIRC Center (801-402-0650).

National Alliance on Mental Illness (NAMI): Has classes for family members and caregivers of those with mental health challenges and for consumers. This teaches traditional methods. Has Spanish resources. Site: http://www.namiut.org/.

USU Extension Youth and Families with Promise: a prevention program designed to enhance the developmental assets of at-risk youth, ages 10-14. For youth and families with poor social skills and/or weak family bonds. Referral by teachers, school counselors, and administrators.

Utah Youth Village Recovery classes: For those looking for additional ways to support a child or other family member facing depression, severe anxiety, ADHD or eating disorders (anorexia/bulimia). Site: http://www.utahparenting.org/recovery.php. Contact number: 801-308-1071, Jacob Hess, PhD.

Other:

Blog: Utah Autism Coalition: http://utahautismcoalition.org/blog.html

Big Brother and Sisters of Utah: 1-888-412-2447, Site: www.bbbs.org (Spanish available).

Davis Community Learning Center :801-402-8395, ESL and computer classes

USU Extension Food Sense Nutrition Programs: Check site: http://extension.usu.edu/

Parents of Autism Support Group: Kaysville Library, 3^rd Wednesdays, 7 p.m.

Help for Free Floating Anxiety

2011-07-30T09:42:00.000-07:00

This Youtube video is by Mary Ellen Copeland, PhD, speaking from her own personal experience of living with free floating anxiety. She has some excellent suggestions. The muscle tension/relaxation exercise is also known as "progressive muscle relaxation", a similar method is "autogenic training". I will link another blog demonstrating the autogenic method (Dr. Lynn Johnson also recommends this method.)
For further information on cognitive approaches for anxiety and other mental health challenges, check out Mary Ellen's WRAP website. This blog has additional information that can be very helpful for anxiety. I will link helpful posts beneath this video. I also suggest the Mindfulness approach and/or Recovery, International (non-profit org.--check for a group near you) for free floating anxiety. Another approach that may be very valuable for free floating anxiety is Emotional Freedom Technique (EFT). Nutrition is an important base for over-all anxiety. You may want to look up nutritional information on GABBA.

(To see the full screen, float your computer cursor over the top of the picture and click the mouse. You will then need to close out to return to this blogpost.)

Autogenic Training Blogpost link: http://depressionhealinginsights.blogspot.com/2010/08/autogenic-training-for-many-stress.html
Other helpful articles:
http://depressionhealinginsights.blogspot.com/2010/08/flax-and-chia-seeds.html
http://depressionhealinginsights.blogspot.com/2010/08/additional-information-for-healing.html
http://depressionhealinginsights.blogspot.com/2010/01/ledoux-theory-anxiety-and-eft.html
http://depressionhealinginsights.blogspot.com/2010/08/depression-healing-with-classical-music.html http://depressionhealinginsights.blogspot.com/2010/10/help-for-ocd.html
http://depressionhealinginsights.blogspot.com/2011/01/read-this-ultramind-solution.html
Links using CBT:
WRAP website: http://www.mentalhealthrecovery.com/
Recovery, International website: http://www.lowselfhelpsystems.org/
Living Life to the Full website: http://www.llttf.com/

Healing Depression? No Sweat.

2011-06-22T18:50:00.000-07:00

Welcome to science. Contradictions, contraindications, and debate. Does "sweating it out" help the body detoxify? I just read a scholarly article this week explaining how lead toxicity can contribute to poor school performance and mental disorders. That is not a matter of debate. But there are contradictory reports on how to get the heavy metals out of the body. Some say you just can't, others say the only way is through chelation therapy, while others report detailed, carefully monitored sauna detoxification programs helping groups of people such as the Utah "Meth Cops."

So what's the truth? Could it be that the sauna detoxification programs work because the participants are also taking chelating agents? Is it true that "almost all toxic metals in the body are excreted through urine or feces,. . . , And less than 1% are lost through sweat. In other words, you'll do far more detoxifying in the bathroom than you ever could in a sauna.*?" I would guess that the Utah Meth Cop participants don't really care how it worked, just as long as it worked. But science wants to know the most likely reason something works.

In Dr. Nedley's new book, The Lost Art of Thinking, there is a section called "Assessing Toxin Exposures" in Appendix I. It is excellent.

I am not ashamed to say that I have used many methods to detoxify, some of which are termed "alternative/complimentary." I have no doubt they have helped me detoxify. I also worked with a massage therapist that did emotional detox work. I am certain that had a positive effect on me. So I suggest you keep an open mind. Closed-mindedness is probably the biggest enemy to science.

*Donald Smith, professor of environmental toxicology at UC Santa Cruz

How the Art of Living Breathing Class Can Help You

2011-06-02T19:58:00.000-07:00

Trauma core symptoms are stored in the brainstem. Effective release and self-maintenance calls for a daily program that activates the brainstem, usually by doing physical movements or activities that involve functions regulated by the brainstem. Some of these activities include breathing, posture, and certain patterns of physical movement.

As Western science is just discovering these connections through brain-imaging techniques, we cannot help looking eastward, where cultures that are thousands of years old have developed daily routines that enhance one's well-being by activating the brainstem. Prominent among these are Yoga practices.

SKY (Sudarshan Kriya Yoga) is a yoga practice that has been developed to specifically target depression and trauma symptoms. SKY is taught, advanced and researched by the Art of Living Foundation. S. K. Yoga deserves our attention both by virtue of its incredibly rapid spread and popularity, and its phenomenal research outcomes.

In the 20 years since its development, the Art of Living Foundation has spread to 152 countries, and individuals whose lives have been affected by the use of SK yoga are estimated to be in the hundreds of millions. It is currently being used with juvenile delinquents, prison inmates, college students, addicts, survivors of natural disasters and war traumas, victims of anxiety and depression, and anyone who wants to find a self-help daily practice that releases unresolved emotional baggabe. SKY is a technique, not a religion or a religious practice, and it is a very effective technique.

Research studies are impressive both in in showing the techniques effectiveness in resolving Post-Traumatic Stress Disorder, and in alleviating all kinds of depression. The very impressive results include studies published in peer-reviewed journals, including the Journal of Affective Disorders. Brief summaries of some of these studies can be viewed on my blogsite, healingtalkradio.wordpress.com. A more comprehensive overview of the research is available at http://www.aolresearch.org/published_research.html

These studies tell us, among other things, that SK Yoga is effective in alleviating severe, melancholic depression (and any other kind of depression) in about 67% of participants; that those who didn't show improvement are those who did not do the yoga/breathing techniques 20 minutes per day as instructed. (seehttp://www.aolresearch.org/pdf/Depression%20Summary.pdfi)

SK Yoga has proven very effective in treating Post-Traumatic Stress Disorder. Eight hours of training over four days was effective in eliminating symptoms of PTSD in survivors of the Asian Tsunami who had been diagnosed with PTSD. The participants in the study not only maintained their gains in 3 and 6-month follow-up evaluations, but continued to improve. This improvement was not demonstrated in the control group. (see http://www.aolresearch.org/pdf/Descilo_et_al_2009.pdf)

The presentation of Sudarshan Kriya Yoga on Healing Talk Radio will broadcast June 1, 2011, and will feature guests. Leslye Moore--an instructor and member of the Board of Directors at the Art of Living Foundation, and Archana Thiagarajan, from the Salt Lake chapter of the Art of Living Foundation.

Join me on Healing Talk Radio at 11 am Mountain Time, Wednesday March 23 on KSTAR, 1400 am as we explore this remarkable technique.

Healing Talk is also syndicated to three internet radio stations: wcww.com, planetarystreams.com, and shoutcast.com. The program is streamed worldwide starting Saturday, June 1st. It will replay daily for a week at 9 am, 5 pm, and 2 am. To connect click on the link to the right marked "connect to internet radio

My sincere thanks

Diana Hoffman

Host of Healing Talk Radio

Attend an Art of Living class right here in Ogden! Class begins June 15th. For more information see the Art of Living Website.

I Loved This Class!

2011-05-27T11:01:00.000-07:00

"I loved this class. I've read so many self-help books about depression and self-esteem, had 25 years of counseling and antidepressants, and I never had this powerful effect from anything!" B.J.

Blessed With Hope Through the Nedley Program

2011-05-21T20:24:00.000-07:00

"I know that our Heavenly Father lead me to this program and I am truly grateful for that and always will be. As my daughter and I attended the classes it was so validating to learn and hear about others' experiences with depression and that it (depression) is a real issue with the way the brain is functioning due to certain factors. To learn about the "10 Hits" was so valuable--to know that there are so many areas of my life that I have control over that so greatly impact my emotional and overall well-being. Learning about how the brain works and how different "hits" affects it helped me to understand myself and also many loved ones in my life who also struggle with depression.

The portion of the class that dealt with addictions was extremely valuable to me as it helped me to understand what happens to the addicted brain and body. I understood what changes can be made in their lives that they have control over to help them to overcome their addiction. These things greatly affect their emotional well-being, which is such a significant underlying factor in any addiction. Because of the information I learned from the Nedley Depression Recovery Program I have been able to make lifestyle changes that have helped me to improve my emotional well-being and also share that same information with my loved ones, who in turn have benefited from Dr. Nedley's program.

Many, many people like me and my family are being blessed with hope and better lives!" L.B.

From Choline to Quinoa to Kale

2011-05-14T12:13:00.000-07:00

In The Lost Art of Thinking, Dr. Nedley discusses how the nutrient "choline" is needed for the production of the neurotransmitter acetylcholine (ACh). It's really good for individuals as well as offspring of a pregnant mother. When a pregnant mother has good choline levels during pregnancy it can give the offspring a measure of protection from toxic insults even into adult life! So moms-to-be, eat those choline-rich foods!

Uncooked Quinoa (Keen-wa) has good choline content (100g has 70 mg.) I realized I could soak quinoa overnight and have it as uncooked cereal in the morning. With fruit and a little stevia it tastes great.

Kale is another story. Not my favorite food. A woman in our class said that she just mixes Kale up in the blender with water and drinks it down to get it over with. Good thinking!

If you have any healthful ideas, please share.

The Power of Acceptance

2011-04-28T06:07:00.000-07:00

Acceptance can be a powerful tool of healing. Indeed, it is the opposite of denial, which is a person's way to cope with something that is overwhelming to them. People with depression and anxiety can be very detached from their emotions because they don't know how to deal with them. Such was I. Hindsight helps me understand the mountain of emotion I was trying to cover.

I can remember sitting in a church meeting a few months after I had been diagnosed with depression (which was preceded by plenty of anxiety.) A wave of acceptance came over me. I thought, "if it's God's will that I feel like this, then I fully accept it." That moment was a huge step in my healing process. Slowly, progressively, I began to heal. There can be a kind of magic when an individual accepts something because they stop fighting it, and they start healing.

Several years later I found out about a method called "Psych-K,", developed by psychologist Robert M. Williams. Learning that method was another huge step in my healing because it helped me pinpoint some beliefs I had that were seriously curtailing my health. I learned that I needed to accept health as being a natural part of my life. I discovered that I believed God wanted me to suffer endlessly.

What does it mean to "accept?" It means "to consent to receive (a thing offered)." My illness was really a gift from my subconscious, alerting my consciousness that there were imbalances (and events) in my life that needed to be addressed. I accepted the gift. Thank you!

See, your body is one of your best friends. Consent to receive the messages. God will help you find the information to understand. It's been an incredible ride for me. He has led me by the hand, as He will lead you.

Mexican Supper with Quinoa

2011-04-22T13:54:00.000-07:00

This is from The Allergy Self-Help Cookbook, by Marjorie H. Jones (This book is great!)
Dairy and gluten-free

2 tablespoons vegetable oil
1 cup chopped yellow onion
1/2 cup chopped celery
1/4 tsp. red pepper flakes (I omit this)
1 1/2 tsp. mild chili powder
1-2 cloves crushed garlic
1 1/2 cups water
1 cup quinoa, washed 3 times (I like 3/4 cup red quinoa and 1/3 cup white quinoa for color)
4 cups chopped tomatoes, or about 20 oz. canned chopped tomatoes
1/8 cup green chilies or green peppers (opt.)
2 cups cooked kidney beans, pinto beans, or chickpeas
1 tsp. dark agave nectar or honey
1/2 cup minced fresh cilantro (opt.)
1 1/2 cups guacamole (opt.)

Heat the oil in a skillet over medium-high heat. Add the onions, celery, pepper flakes, and chili powder and cook for 8 minutes, or until the vegetables are soft. Add the garlic and cook for 1 minute. Stir in the water, salt, quinoa, tomatoes, beans or chickpeas, chilies or peppers, and agave nectar or honey. Bring to a boil. Reduce heat and cook for 25 minutes, covered, stirring occasionally. Stir in the cilantro (if using), and cook for 5 minutes. Top each portion with a dollop of guacamole if you wish. Makes 4 large servings.

Our classes enjoy this recipe, as does my family. I sometimes add ground beef and we have it with tortilla chips.
Bon Appetite!

Geographical Features and Depression Along the Wasatch Front

2011-04-11T15:50:00.000-07:00

If you have depression or anxiety and you live along the Wasatch Front in Utah, know that you have company. Unfortunately there are a number of geographical factors that set us up for these conditions. But education is power, so do not despair. The good news is there are many things you can do to combat the problem!

Inversion: I know it's not a secret that we often have yucky air, but did you know that we get inversions because we live in a Basin? The mountains can trap in the bad air.
Sunlight: We have less sunlight due to the inversion, which is another thing we really need to combat depression. Another problem we have is that most of the year the sun doesn't rise when we do. From about September until May, we don't get early morning sunlight. (This is due to our latitude, another geographical factor.)
Sunlight, Vitamin D: This topic is getting wide attention nowadays. In Utah, we get Vitamin D from the sun from May-October. Our bodies can store Vitamin D in the summer, but some of us don't get out in the sun enough to have enough stores of Vitamin D. This can cause symptoms of depression. (This is also due to latitude.)
Altitude/Elevation: Because we're at a high elevation, there is less oxygen in the air. (Man, we're getting hit from all sides!) People living at high altitudes have lower blood oxygen levels, which is not good for depression or anxiety. So DO YOUR DEEP BREATHING!
TO COMBAT THIS: This sounds counter-intuitive, but DEEP BREATHING helps a ton! Some people buy air cleaners for their homes, some buy house plants. Of course fresh air is the best. But the important thing is to do your deep breathing daily--yes, even if it's Utah air. (It's the only air we've got.) When it's a pretty day, get outside and breath deeply! Even better if you can do it by a stream or river with evergreen trees around.
BRIGHT LIGHT THERAPY* This helps with two geographical factors in Utah. First, the yucky inversion sunlight. Second, the fact that we don't get sun first thing in the morning.
Vitamin D supplements if needed*.
AID THE BODY'S DETOXIFICATION PROCESS*
DEEP BREATHING. Did I mention deep breathing?
U of U Nutrition Professor, Rachel Jones, R.D., says it is extremely important to get proper nutrition in Utah because of the altitude. Eat foods that promote healthy oxygen levels!
Share this information with your friends and family. (Maybe people will drive less and help Utah's environment.)
Be friend's with the world. Take comfort in knowing that the things you learn in the Nedley program will help you live on the Wasatch Front healthy and happy!

*Here are additional articles concerning the previous subjects.

http://depressionhealinginsights.blogspot.com/2010/08/help-with-light-therapy.html
http://depressionhealinginsights.blogspot.com/2009/09/need-for-detox.html
http://depressionhealinginsights.blogspot.com/2010/02/need-for-detox-in-utah.html
http://depressionhealinginsights.blogspot.com/2010/08/medical-tests-to-help-identify-causes.html
http://depressionhealinginsights.blogspot.com/2010/09/foods-and-further-nutritional.html
http://depressionhealinginsights.blogspot.com/2010/05/art-of-living-advanced-breathing.html

Is it Safe to Take 5-HTP?

2011-03-31T19:39:00.000-07:00

I talked at length about 5-HTP and tryptophan with a health shop owner I have known for years. There may be risks and side effects with taking either of those nutrients, so please make sure you work with a doctor that really knows their stuff if you do that. It is much safer to get nutrients from whole foods whenever it is possible.

It seems to me that the best course of action is to do what the Nedley program recommends, giving yourself time to heal, and then if you aren't responding to try additional supplementation*. If you can work with a doctor or a trusted health care practitioner that is the ideal situation. Counseling is another very helpful healing avenue for many people.

*You may also explore meditation in this case. Meditation has been found to increase serotonin levels significantly, which is what tryptophan and 5-HTP are used for. Meditation has amazing potential.

Withdrawal from Medication

2011-03-17T16:52:00.000-07:00

This comes from the Nedley textbook: "Because of vulnerability to relapse, depressed patients are typically advised to continue antidepressant medication for nine to twelve months before withdrawal is advised. Most individuals who come to me with depression are already on antidepressant medication. Although it (the course) usually has helped their condition somewhat, they often are still depressed and are suffering physical symptoms from their condition. I usually have them overcome all of their changeable hit categories, wait a month longer to be sure that they have achieved success in these areas, and then begin the process of withdrawing their medication. The withdrawal process is described in Chapter 6 (of the Nedley textbook.) Within one month the withdrawal process is successful in approximately 90 percent of patients. The patient is no longer depressed, and is no longer dependent on medication (Nedley, pg. 232, 2005)."

Another resource available for successful medication withdrawal is How To Get Off Psychiatric Drugs Safely, by James Harper N.C..
You can download the book free of charge at: http://www.theroadback.org/workbook.aspx.
There is a toll free number to call for help, and information if you have already done it "cold turkey."
Please withdraw from your medication carefully and under the supervision of a physician if at all possible. I care too much about you to have any of you suffer more than you already have!

A Source of Grass Fed Beef

2011-03-16T15:50:00.000-07:00

I found a "grass-fed beef" grower out of Montana that I really like. They are raised in Montana, and I like that because then I don't worry about the toxicity problems of Utah. (You can pick up the beef in West Haven, Utah.) The growers are very careful to ensure that the beef are grass-fed right up until they are harvested so the Omega-3 content will be high. The Omega-3 content is as high as eating salmon, and it is a much leaner meat than regular corn-fed beef. The difference in the meat is pretty amazing.

Anyway, here is the link. They are collecting the orders for July right now. http://www.tamisgrassfedbeef.com/
Bon Appetite!

Comprehensive Healing Tools

2011-03-05T20:00:00.000-08:00

"This course helped me so much by giving me the tools to pull out of the depressive state I was in. I can't say enough good things about this course. The facilitators are wonderful, caring people and I can tell they really care for the students. Dr. Nedley's program is comprehensive, in that it covers all the bases from cognitive therapy to nutrition, to spirituality. By using the tools that Dr. Nedley teaches, I have been depression free for 4 months and have no doubt that I can stay that way by using the tools throughout the rest of my life. I would now like to work on my on-going problem of anxiety and am wondering if this is the course that will help me with that. I also hope to be anxiety free (now that I am depression free.)" J.M.

Note: Symptoms often abate with the most recent leaving first (i.e.--the symptoms you've had the longest tend to resolve the last.) Hang in there J.M.! Stick with the tools you learned and keep searching for answers. Make sure to "endorse" yourself for every effort!

Insights on Healing from Loss through the Nedley program

2011-02-20T10:22:00.000-08:00

"The biggest thing to help me personally from attending the Nedley Depression Recovery course was the section on grief. I learned to apply grief to any loss big or small. We all have unmet expectations and dreams that are delayed or changed or lost. Each of these losses may need to be grieved. You never know what will cause a short to your emotional circuits.

At our home at the time I took the class, we were dealing with a job loss and health problems resulting in significant loss of function. I used the cognitive behavioral tools to separate what were my responsibilities and what I had power to do something about. By realizing that I was not responsible to solve every problem myself, I learned to allow others to help me and was able to extend my social support system. I was able to be more patient with myself and others.

I certainly have ridden the roller coaster of emotion, stress and adjustment. Healing has not happened overnight but the tools taught in this class are very valuable. The class was significant to me to learn that we grieve more than just death. It is healthy to move beyond the past and look to the future even when we are scared to death. I have benefited from all of the information and from getting to know people desiring to help others. I am very grateful to have been a part of this class." S.W.

Critical Info on Fats, Omega 6s and 3s

2011-01-16T10:31:00.001-08:00

25-35% of our caloric intake should be from fats
A few symptoms of too little fat intake:

Dry skin
Flaky nails
Lethargy
Migraines
Lowered immunity
Depression

Omega 3's and 6's are in the "Fats Family": Omega 6/3 balance = Balance…..Omega 6/3 Imbalance = Imbalance!
Most of us readily convert Omega 3s from plants (ALA Omega 3s) into the other essential forms the body needs. But others of us need help getting the converted form of Omega 3s (EPA and DHA).
If you choose to purchase fish oil remember:

Choose oil with high concentration of omega-3s and high ratio of EPA to DHA.
Fish oil should be distilled to be mercury free, or at least distilled above 50%.
Check for freshness and refrigerate after opening.
Zero to low benefit from taking a low quality fish oil.
2:3 or 3:2 ratio (Dr. Fila)
2:1 up to 7:1 ratio (Dr. Stoll)
Just make sure it is not a 1:1 ratio. (compare mgs. or grams)

What should I do now?

Remember it's GOOD to eat good oils.
Focus on eating more Omega 3s. Consider omega-3 eggs and free range, grass feed meat options if you eat meats. And eat them sparingly.
Remember the guidelines if you choose to buy fish oil pills.
Eat plenty of plants, nuts and seeds that are high in omega-3s.

(References available upon request.)

Please read this! The UltraMind Solution

2011-01-07T16:21:00.000-08:00

A friend of mine who had a significant debilitating mental illness for over 35 years recommended this book. He was so changed, I could hardly recognize him. I read it, and it echoes much of my own healing journey. This book will help answer the questions, "Where do I start, what should I eat, what should I take, and how much should I take,etc.?" I am thrilled to share this with our classes.*

The copyright is 2009, but the word is spreading rapidly because the information in it is helping people heal! The book is available in audio Cd form (they even have it in the Davis County Library system on Cds) and Mp3 form on the internet. The ISBN number is ISBN-13: 978-1-4165-4971-0.

If you are suffering with depression or anxiety (or bipolar disorder, OCD, ADHD, dementia, autism, etc.) please read this! This book focuses on the reasons behind many brain diseases. You will come to understand that underlying principles answer many questions in disease. "The next frontier in medicine is to define how "body" dysfunction or imbalances lead to abnormal brain chemistry and communication between brain cells, altered behavior, mood and neurodegeneration." Mark Hyman, M.D.

I know of a couple of doctors in Utah that know how to use the Ultramind approach. They are in the Utah Valley area, but I understand they are well worth the drive. Please comment if you know of any other doctors that know how to use this approach.
Dr. Randy Lundell, D.O., Spanish Fork, UT. 801-504-6117 I understand that Randy does phone visits and is very reasonably priced.
Dr. Stuart B. Porter & Dr. Johnson, Integrative Medicine Associates, D.O., Provo, UT. 801-375-7100 Here is a link for further information: http://www.healthline.com/doctors/family-practice-physician/stuart-porter/3805676

* I believe the principles of this book are very sound. However, I do not espouse to every recommendation Dr. Hyman makes. One concern I have is the use of tryptophan and 5HTP. I would first try flax and chia seed and other foods high in tryptophan rather than use those substances. I personally do not use green tea either. Again, the overall principles in his book are excellent, but should be adjusted according to your individual needs and beliefs.

Healing from Depression After 45 Years of Suffering

2010-12-11T20:54:00.000-08:00

"I struggled with depression for forty-five years, and during that time I was treated with psychotherapy along with more than forty different medications. In the Spring of 2009 I took Dr. Neil Nedley's course, Depression: the Way Out, (at Davis High). I think that was the first time I ever heard anyone talk about a "cure" for depression. I always thought of depression as "chronic" and believed the best I could hope for was to learn additional coping skills.

I learned so much through this course and was very impressed with the information that was presented. The principles are sound, and over time I have applied and incorporated many of the concepts into my life. I currently take no anti-depressant medication and require no other therapy. The techniques I learned have been highly effective in improving the quality of my life. I recommend the class to anyone who is suffering with depression and looking for a way out of this debilitating condition." R.W.

What Others Have Said About the Course

2010-12-05T12:51:00.001-08:00

"The information I learned from the Nedley Depression Recovery Class was really helpful. I learned some basic tools to help me deal with my situation and it has made a world of difference in my life and has helped my family as well. It was wonderful!" S.B.

"When I went to therapy last I just felt I was wasting my time. I have dealt with this issue for so long that I know all the pat answers and don't want to re-hash everything that hasn't worked before. The Nedley method for me was all about EMPOWERMENT. Finally there were things that I could do myself to manage my anxiety. I am still on medication but my life is so much better. My husband and I are closer than we have been in years. I can actually FEEL JOY!". K.T.

"The Nedley Depression Recovery class has made a tremendous difference in my life. The knowledge I have acquired from taking this class has greatly improved my health and emotional wellness. I have learned how to improve my mood by listening to classical music and making healthy eating choices. I have learned to have positive thinking. I have greater peace and emotional well being than I have ever experienced. I feel everyone can benefit from this class even if they do not experience depression." K.B.

"Because of the information I learned from the Nedly Depression Recovery Program I have been able to make lifestyle changes that have helped me to improve my emotional well-being and also share that same information with loved ones who in turn have benefitted from Dr. Nedley's program. Many, many people like me and my family are being blessed with hope and better lives!! " L.B.

"The best thing it did for me is give me hope that there are legitimate reasons for the way I feel and that there are so many avenues of help. It was also very helpful to be with others who were battling the same challenges so I don't feel alone in fighting this." B.H.

"Prior to taking the Nedley program, I was struggling with insomnia pretty bad. The Nedley program has helped guide me back to much better sleeping habits without the use of medications that were complicating my problem even more so." K.C.

Are the Benefits of Essential Oils for Real?

2010-11-05T12:22:00.000-07:00

Oils of Joy and Gladness are mentioned in Psalms 45:7-8, Proverbs 27:9, Isaiah 61:3, and Hebrews 1:9. So if you think I'm nuts, I'm in good company . I have done quite a bit of study in essential oils. Numerous studies have been done finding significant benefits of essential oils to the mind and body. Most of them are found in psychological journals. If you're interested, they call it "Aromacology."

The wonderful thing about a comprehensive approach to healing is that we acknowledge that different things help different people differently. That's the concept behind essential oils: everyone doesn't need the exact same oil. The need for an oil is based on the person's individual constitution and personality, etc. In short, one Oil of Joy may work for Harry, and a different Oil of Joy may work for June. After looking at numerous studies both proving and disproving essential oils, I realized that the studies that found "no effect" were set up based on the principle that "one size fits all." Which I just tried to explain is not in keeping with the underlying theory behind essential oils. Who set up the studies? Obviously someone who didn't understand essential oils!

I think that all truth is needed in healing depression. I believe we can hurt ourselves when we don't explore all options thoroughly!

I recently listened to a woman talk about how her son was healed from a severe case of trichotillomania through essential oils. It was an amazing story! Her son's psychologist was so amazed that he asked the woman to write down everything they used and did. I thought two things were awesome about this. First, her son was healed of something that could have been a life long nightmarish obsession. Second, their psychologist opened his mind to new approaches in healing.

I just have some words of caution on this subject. Remember that Dr. Nedley is all about getting to the underlying causes behind depression/anxiety. Essential oils can be used in ways that cover up symptoms just like SSRIs if the person is not addressing the problem in a comprehensive way. Sometimes I am concerned about some of the claims people make about essential oils if they don't discuss that potential. Other than that, I think they can be a wonderful healing tool.

Comprehensive Therapy

2010-10-23T12:00:00.000-07:00

A "Comprehensive" therapist (aka Integrative or Eclectic) is one who uses a blend of counseling tools and theories in their counseling practice. About 95% of therapists use a comprehensive method. It is interesting to note that there are several types of therapies that are effective. The bottom line is that therapy works. Of course, the more work the client is willing to do, the more effective the therapy.

A seasoned comprehensive therapist told me that when someone comes to him for counseling, he first asks them to talk about what they would like to address. Then he formulates a patient-specific plan based on all of the techniques he has learned, choosing those that he feels would best help the client. The length of therapy depends on the presenting problem. If it is clear-cut, and the client knows exactly what they are addressing, the therapy will probably be shorter than if the client can't really put a finger on what is bothering them.

One thing I love about the Nedley program is that it recognizes that some depression has a biological origin. But you may have a sense that there is something you need to work out with a professional, and that's where this blog will hopefully come in handy.

From my experience, I know that it can be scary to find a counselor. Some suggest that you "interview" the counselor and ask them what therapies they use, etc. and just see if it feels like they would be a good fit for you. I personally wouldn't have had the guts to do that when I was in severe depression. It took all the guts I had to even set up an appointment. But if you can do that, that is great!

Help for OCD

2010-10-23T07:03:00.000-07:00

I noticed this from Dr. Nedley's blog. OCD has a strong component of anxiety, so I'm wondering if this amino acid would help . Here is the link: http://nedleyhealthreport.com/2009/10/08/dietary-supplement-helps-with-ocd/.

Through further reading I found that this amino acid is made in the body--it doesn't just naturally occur in ready made form in certain foods. It would appear that some people's body's either don't make enough, or they need more than their body makes (that is my best guess.) A longtime nutritionist once told me that some people's bodies don't make "gabba", which is another amino acid that if missing will cause anxiety. It's starting to make sense why True Hope and Equilib can really help people with anxiety. I just wish that stuff didn't cost so much! There's got to be a less expensive way.

Let's hope for further research on this. The inquisitive side of me wonders if a person can pray and meditate to get their body to start making these components. I wonder.....

Help and Prevention for Postpartum Depression

2010-10-10T14:27:00.000-07:00

This information comes from David Larsen, MFHD. Dave lectures around the United States on dementia/alzheimer's prevention and he has taught several classes on depression recovery. He knows a ton about nutrition!

DHA is an omega 3 oil component that is critical for the brain. About 40% of our brain structures are made from DHA. Dave says that when we are young, DHA can be synthesized in the body from alpha linolenic acid which comes from plant sources such as flax seed. But as we get older, many lose the ability to convert alpha linolenic acid to EPA and DHA. Women in their early twenties may have lost that ability, or they may have an inherited need for higher amounts of omega 3s. If they have lost that conversion ability, they need to eat more omega 3 filled fish, algae, or supplements (make sure they are mercury safe.)

It is especially important for expectant and new mothers to get plenty of DHA because the baby's brain needs it for development (note that it is added to baby formula now.) If the mother is deficient in DHA, the fetus and nursing baby will get all of the available DHA for their developing brain. If necessary, the DHA will be taken from the mother's nervous system! As we have discussed earlier*, DHA is necessary to prevent depression and dementia. So this can be one major reason why some women are left depressed and a bit demented postpartum. Add the lack of sleep, and the change in hormones, the stress of having the wonderful new addition to a family, and it's no wonder women get postpartum depression!

I'm so glad we know there are things a woman can do to prevent or reduce the occurrence of postpartum depression! Here are some recommendations from Dave and me:

Buy supplements that have a good EPA/DHA ratio, with plenty of DHA. MAKE SURE THEY ARE TESTED FOR MERCURY!!!
Moms need at least 250 mg of DHA daily. (Oakdell eggs are another good source of DHA.)
Get plenty of food containing high tryptophan.
Make sure you're eating foods high in B vitamins.
Magnesium and calcium supplements with vitamin D may be needed during this time.
Blue light therapy is very helpful for hormonal issues and depression.
Infant massage, and massage for mother (if she likes it.)
Classical music
All of the other Nedley recommendations that work for you.
In all things, check with your doctor.

Dave Larsen says that if you get the high DHA, adequate tryptophan, the other recommended nutrients, and bright light, it may help reduce post partum depression by 80%! That's really encouraging! Now you won't feel like dismembering your husband! (That's a joke.)

*Please see my blog posts on Omega 3s for further information. http://depressionhealinginsights.blogspot.com/2009/10/light-box-at-bountiful-costco.html
http://depressionhealinginsights.blogspot.com/2010/08/help-with-light-therapy.html
http://depressionhealinginsights.blogspot.com/2009/10/post-partum-depression-and-infant.html

God Wants to Help You Heal From Depression and Anxiety!

2010-10-03T06:34:00.000-07:00

I recently had an experience that taught me how God will help us heal. I was in a quiet, spiritual setting. I had done a fair amount of studying in various approaches to healing. As I sat in that setting, God spoke to my spirit and helped me understand one of the most significant underlying causes of my depression. He didn't come to me and say, "This is what your problem is. Do this and this and this...and you'll be better in the morning." But I just had numerous things come to my mind in ways that I would understand. He used the knowledge I had gleaned through my studies to teach me. It was just like everything came together and I saw the whole picture. It was a really cool experience.

I learned a very important lesson from this. I had been trying to help people try to find their answers with machines. I had done this myself. I'm certainly not knocking that approach, but I was taught in 5 minutes what it may have taken months for a patient health care professional to discover. I learned that God really wants to help us heal, and that if we can learn to listen to Him, He will show us the way. (The way may include going to a health care professional, but God can help us know what to have them look for.) Through this experience, I learned that quiet meditating (aka "pondering") will often get us farther faster than anything invented by man.

It has taken me some time to get to the point that I would really listen to the Lord. When I was severely depressed it was so hard to know if I was feeling God's spirit. Unfortunately that is the nature of depression and anxiety. But like I've said before, I look back and realize He was leading me. If I had been willing to listen more intently and follow His lead, He would have been able to lead me much faster. His patience is incredible!

So, I just wanted to share this message with you. God knows you, He knows how you can heal, and HE WANTS TO HELP YOU HEAL!!!!

NDRP Blog Post Schedule

2010-09-26T17:12:00.001-07:00

Class 1

Fall 2010 Class Schedule and Topics* (Please read those with an * before class if possible.)

Depression Healing with Flax and Chia Seeds*

Support Group Help and Hotlines

Da Queen of Da Nile

Class 2

A Great Doctor's Top 4 for Healing Depression*

Medical Conditions Associated with Depression

Medical Tests to Help Identify Causes of Depression

Depression Healing and the Promise of Epigenetics

Class 3

Art of Living Advanced Breathing Techniques*

Help with Light Therapy

Post Partum Depression and Infant Massage

Class 4

Foods and Further Nutritional Information for Depression*

Depression Healing: Research Discussion on Omega 3s and Bipolar Disorder*

Depression Healing with Dr. Fila's Scientifically Designed Health Smoothies (Recipe)*

Depression Healing and Dr. Fila's Advanced Vegetable Smoothie (Recipe)

Can Omega 3 Fatty Acids Help Improve Symptoms of Bipolar Disorder?

Class 5

Endorse, Of Course!*

Books Listed According to School of Thought

Why Should I Go to Therapy?

Target Outcomes of Various Therapies

Comprehensive Therapist List (a list of therapists others have recommended)

Class 6

Depression Healing: Am I Intolerant to Foods?* (for a list of symptoms of toxicity)

Resources for Addiction Recovery*

Depression Healing and the Need for DeTox*

Depression Healing and the Need for Detox in Utah

Depression Healing with the Daily Detox Routine

Class 7

Additional Information for Healing Anxiety and Depression*

Depression Healing: Meditation is NOT the devil!*

LeDoux Theory, Anxiety, and EFT

Autogenic Training for Many Stress-Related Ailments

Class 8

A Story of Grief and Forgiveness*

Get Involved One Step at a Time*

Class 9

Depression Healing with Classical Music

Classical Music Favorites for Families and Children

Depression Healing with a Life Changing Experience

Depression with a Sense of Falling Apart

Upcoming Group and Classes You Want to Know About!

2010-09-12T12:54:00.000-07:00

Finding Hope Group
Becky Andrews, LPC,CT, is holding a group in Bountiful, Utah for women who are experiencing depression and/or anxiety. Becky will combine some of the Nedley course information with other information in a nurturing environment for a unique, healing experience. Her group begins Monday, September 13th from 4:30-6:00 p.m. Contact Becky Andrews at 801-259-3833 for further information. Her business website is: http://www.resilientsolutionsinc.com

Free Mindfulness-Based Recovery Classes for individuals and families
Are you looking for additional ways to support a child or other family member facing depression, severe anxiety, ADHD, or eating disorders? Have you heard about new research findings on specific practices that have been shown to help rewire brain pathways (e.g. mindfulness meditation, nutrition/exercise enhancements?)
Utah Youth Village (Salt Lake City) is seeking research participants to evaluate a new series of family classes beginning in September, 2010. As a complement to other treatment efforts, each class will update individuals and families on current research regarding a variety of ways to facilitate recovery in their own homes, including in the cultivation of 'mindfulness'. As participants in this pilot, you will receive the entire class for free.
Classes include:
* Cultivating Attentiveness in the Home- A course on mindfulness and lifestyle interventions for ADHD.
* Moving Toward Freedom from Chronic Unhappiness and Fear- A course on mindfulness and lifestyle interventions for depression/anxiety (including bipolar).
Equipping Families to Face Eating Disorders Together- A course on mindfulness and lifestyle interventions for anorexia/bulimia.
Classes are open to both adults facing these problems, and parents trying to help their child or adolescent.

For questions, to request a syllabus, or to reserve your place, contact our Research Director and Class Instructor, Dr. Jacob Hess at 801-308-1071, or via email at jhess@youthvillage.org.

I continue to be amazed at what I've learned in your class. I feel it is going to make a significant difference in the rest of my life." Individual who faced depression for 15 years.

This video is a summary of what Mindfulness can do by the Jon Kabat-Zinn. To see the full screen, push play then hover the computer cursor over the top of the video and click the mouse.