Mental Health Series - Celebrating Mental Health Month with Ways to Stay Healthy

Every year I write a blog post advocating Mental Health Month. This year, including my advocacy, I'm going to give you some information about the mental health benefits of eating yogurt and provide you with tips from Chobani.

I've honestly never eaten Chobani yogurt before recently, and wanted to help spread the news about the benefits of eating yogurt. I also did some research on the Mental Health benefits of yogurt and I was surprised by the amount of positive results. Why don't you check out Chobani's products for more health snack options that can benefit your mental health as well.

After sampling a few of the different Chobani yogurts, I'm hooked. They're smooth, not bitter, don't have that "yogurt aftertaste", and are the perfect portion for an addition to your breakfast or as a snack any time of the day.



Starting with EmaxHealth, In a report published by BioEssays, researchers explain that probiotics play a role in producing, absorbing, and transporting neurochemicals (ie: serotonin, dopamine and nerve growth factor) which are essential for healthy brain and nerve function. Therefore, improving probiotic microflora in the intestines may be an important key to treating mental health conditions.

May, 2016 is the 67th year Mental Health America has observed Mental Health Month. They use many resources to spread the news and help others learn about helping themselves and others. They've created a calendar for the month helping you discover new ways to care for your mental health.

This year, their theme is - Life with a Mental Illness.  They're asking How does it feel to live with a mental illness? That (#mentalillnessfeelslike) is what we’re focusing on during Mental Health Month in 2016. 




If you're a new reader, or long time reader of my blog, Living Stone Faith, you'll find I've written many posts about my experiences living with Bipolar, Anxiety, Panic Attacks, PTSD, OCD, and the various treatments, such as ECT.

What I'd like to know from you, is: How Does It Feel To Live With A Mental Illness?

Go ahead and post in the comments below or if you don't want to share publicly, you can always contact me via e-mail at vmtwriter@vickmtaylor.com

I try to provide you, my readers, with the latest information from other mental health sites and allow guest posts of others' experiences. 

I did more research about the mental health benefits of yogurt and here are the results:

From Medical Daily:

According to a 2013 study that investigated the link between intestinal bacteria and mental health, not much is known about the ways that the gastrointestinal tract influences mood and behavioral disorders. The authors note that there was scientific interest in this link in the early 20th century, but there hasn't been much research until recently. One of those recent studies examined this link and found that people who took probiotics experienced lower levels of anxiety and depression, and had lower levels of cortisol — the stress hormone — in their saliva when they woke up in the morning.

For more Scientific information, I went to Scientific American. All I can say is, WOW. They aren't called "scientific" for nothing. They go into the scientific background and give amazingly complicated formulas and results. Please read them for yourself.

Dr. Mercola raises some interesting points and shows positive results of using Yogurt to help maintain a better mental health.

Here is only one of the tests/results he cited. Please visit his page for more in-depth details.

The featured proof-of-concept study, conducted by researchers at UCLA, found that probiotics (beneficial bacteria) actually altered participants' brain function. The study2 enlisted 36 women between the ages of 18 and 55 who were divided into three groups: 

• The treatment group ate yogurt containing several probiotics thought to have a beneficial impact on intestinal health, twice a day for one month
• Another group ate a "sham" product that looked and tasted like the yogurt but contained no probiotics
• Control group ate no product at all

Before and after the four-week study, participants underwent functional magnetic resonance imaging (fMRI) scans, both while in a state of rest, and in response to an "emotion-recognition task." 

For the latter, the women were shown a series of pictures of people with angry or frightened faces, which they had to match to other faces showing the same emotions. 

"This task, designed to measure the engagement of affective and cognitive brain regions in response to a visual stimulus, was chosen because previous research in animals had linked changes in gut flora to changes in affective behaviors," the researchers explained.

Compared to the controls, the women who consumed probiotic yogurt had decreased activity in two brain regions that control central processing of emotion and sensation:

• The insular cortex (insula), which plays a role in functions typically linked to emotion (including perception, motor control, self-awareness, cognitive functioning, and interpersonal experience) and the regulation of your body's homeostasis, and
• The somatosensory cortex, which plays a role in your body's ability to interpret a wide variety of sensations 

During the resting brain scan, the treatment group also showed greater connectivity between a region known as the 'periaqueductal grey' and areas of the prefrontal cortex associated with cognition. In contrast, the control group showed greater connectivity of the periaqueductal grey to emotion- and sensation-related regions. 

The fact that this study showed any improvement at all is remarkable, considering they used commercial yogurt preparations that are notoriously unhealthy; loaded with artificial sweeteners, colors, flavorings, and sugar. Most importantly, the vast majority of commercial yogurts have clinically insignificant levels of beneficial bacteria. Clearly, you would be far better off making your own yogurt from raw milk—especially if you're seeking to address depression through dietary interventions. 

 It's awesome to discover new ways to help us maintain mental health that doesn't include drugs or other more intensive treatments like, ECT.

Best of all, I found an independent blog about Chobani yogurt written by Trans Girl at the Cross, who gives a THUMBS UP, for Chobani and it's health benefits.

NewsMax points out FOUR Psychiatric benefits of eating yogurt. 

1. A French study in 2011 found that subjects who took probiotics for 30 days had reduced levels of 

2. Anxiety and depression may be relieved through probiotics, according to Dr. Joseph Mercola, an osteopathic physician and alternative medicine advocate. He reports that altered brain function from probiotics was revealed in a four-week study by researchers at UCLA. 

Women in the study who ate yogurt had decreased activity in regions of the brain that control the processing of emotion and sensation when compared with control groups following magnetic resonance imaging, or MRI, scans. The scans were taken after they were shown images of frightened or angry faces.

3. Improved memory was found in men who took a daily capsule of probiotics for a month, according to a study conducted by researchers at the University College Cork in Ireland. The study also found the men reported less stress and anxiety, The Guardian reported. 

The men’s stress levels and memories were tested when taking the probiotic capsules for a month and also when they took placebo for a month. Improvements in stress levels and memory were seen when taking the probiotics, according to Ted Dinan, the head of psychiatry at the college who led the study.

“When they were given these bacteria (probiotics) they were less anxious and their capacity to memorize material seemed to be enhanced,” Dinan told The Guardian.

4. Social anxiety may be relieved through probiotic-rich foods according to findings from a study of more than 700 students at the College of William and Mary, reported nutritionist and registered dietitian Cynthia Sass at Health.com. 
From Mental Health America, they give you tips on how to help celebrate and spread the news.

How Can You Participate?

• Tag your Twitter and Instagram posts with #mentalillnessfeelslike; they will be collected and displayed at www.mentalhealthamerica.net/feelslike.
• Submit an anonymous post with images and/or text at www.mentalhealthamerica.net/feelslike
• Check out www.mentalhealthamerica.net/feelslike to see what other people are saying about how it feels to live with a mental illness.
• Share the www.mentalhealthamerica.net/feelslike page with your friends, family and other members of your social networks to help spread the word that mental health problems are real and common, and people do recover. Check out images we've created to help you share.
• Learn more about how common mental illnesses are, how people describe them, tips for tackling symptoms and the recovery process by checking out our info:

Infographic: Life with Anxiety	Infographic: Life with Psychosis
Infographic: Life with Depression	Infographic: Life in Recovery
Infographic: Life with Bipolar

As for me, I hope that I've been able to give you a unique perspective this year on Mental Health Month and new ways to help you be healthy.

Have a blessed day.

Vicki M Taylor

Heads Up - Literally!

I've been having dizzy spells for about five months. It got so bad at one point, I passed out while walking on a sidewalk, woke to my husband leaning over me asking what happened. How was I supposed to know?

He took me to the ER, they did a head CT, X-rays, and a multitude of other tests. I was sent to see other doctors and specialists, even a cardiologist, but no one could come up with an answer.

Most of the time, I'd get dizzy spells at random times, then when I'd bend over, or when I rolled onto my right side in bed. The dizzy spells were coming on more often. My head would get all confused and my eyes couldn't focus, and the room would spin around.

Finally, I went to see my ENT (Ear, Nose & Throat) specialist yesterday because of hearing issues. While I was there I talked to him about my dizzy issues. I was given a hearing test and then another test where I had to sit up, with my legs straight out, then the doctor would turn my head to the right and lay me backwards.

EVERY TIME he did this, the room would spin and I'd have an awful dizzy spell. He confirmed it with a couple more tests.

FINALLY! Someone knew what was happening and had a treatment program.

The diagnosis was BPPV: Benign Paroxysmal Positional Vertigo.

The definition: Caused by loose particles (canaliths) in the balance portion of the inner ear which may have migrated to an area in which they are not normally found.

The treatment: It takes nine days to do this procedure. The first 48 hours keep your head completely vertical. Wear a soft cervical collar to ensure limited movement of the neck. For the first two nights sleep on your back at a 45 degree angle. (Good thing I have a Sleep Number bed!)

For the next seven nights, I'm not allowed to sleep on my right side. I can sleep on my back or my left side.

During those final seven days, I must avoid any upward or downward head movements and only move my head and  body as a unit without any excessive turning of the neck. This is where the neck brace really helps.

Supposedly, after the nine day treatment, the dizziness should disappear, the canaliths should have moved back to their normal position, and I can go back to my normal routine.

I had NEVER heard of this before. But, after telling others, many, many people have responded with their own stories or of someone they knew. Some people were treated with medication but my doctor chose to treat me with this non-medication procedure as he thought it would work better.

Did you know?

BPPV may be made worse by any number of modifiers which may vary between individuals:

• Changes in barometric pressure — patients may feel increased symptoms up to two days before rain or snow
• Lack of sleep (required amounts of sleep may vary widely)
• Stress

An episode of BPPV may be triggered by dehydration, such as that caused by diarrhea. For this reason, it commonly occurs in post-operative patients who have diarrhea induced by post-operative antibiotics.

BPPV is one of the most common vestibular disorders in patients presenting with dizziness; migraine is implicated in idiopathic cases. Proposed mechanisms linking the two are genetic factors and vascular damage to the labyrinth.

John Hopkins Medicine has this to say about BPPV.

It's supposed to be one the most common types of vertigo:

More than 200,000 US cases per year

Treatable by a medical professional

Requires a medical diagnosis

Lab tests or imaging rarely required

Short-term: resolves within days to weeks

So, I'm going to give this treatment a try, and we'll see how it works out in nine days. Last night was horrible. I couldn't fall asleep on my back. I was up just staring at the ceiling most of the night. Good thing I had my iPhone close by, and could distract myself with games.

If you've ever heard of BPPV, or know someone who has, I'd be interested in your stories.

Have a blessed day.

Vicki

 

Mental Health Series - Journal Therapy

Journal Therapy.

What comes to mind when you think of Journal Therapy?

Writing thoughts?

Personal information, private, don't share?

Coloring Books?

Drawing?

Painting?

Images of some sort?

Phrases, words, pictures?

All of the above, actually.

I have always kept a journal. Even as a child. Many of my earlier journals were destroyed when my parents moved while I was in Marine Corps bootcamp. They moved to a different house while I was away and when I returned, I had nothing of my own possessions left, from my school yearbooks, personal journals, pictures, my first teddy bear, to even my own room. My most sacred possession, my baptism bible and my cedar chest were gone, given to a younger sibling to use as a toy chest. It hurt.

Seriously hurt.

I didn't journal for a long time. Then I started journaling again during my first marriage. Not realizing how paranoid and freaked out my first husband would get when he found out I was journaling, I should have kept them hidden better. Unfortunately, I didn't. He found them, read them, then burned them. 

Again, I was immensely devastated. How could I ever trust anyone again? How could I ever put my personal feelings and thoughts to paper and expect them to be respected?

It wasn't until I got my first personal computer that I started journaling again. This time, I kept my journal on my computer under a secured password. But, it just wasn't the same.

I like writing by hand when I put my personal thoughts in journal format. And, I needed paper journals, not electronic ones.

So, eventually, I moved from the computer journal to individual journal books. At today's count, there are several very large rubbermaid tubs filled with journals. 

t was hesitant at first to try anything but dry mediums so I attempted the Sharpie markers first. And then moved on to colored pens, and finally colored pencils. I must admit, the colored pencils background is my favorite background. It brings out a subtleness that soothes me. 

I wish all my pages were like that. I could take the time and create them if I wanted, no one is stopping me and I have a permission to create, right? 

My last dry medium was doodling with crayons and that was just too much fun for anyone. I had a blast. Putting a lot of pressure on the paper, I got a darker result, backing off on the pressure, produced a lighter color. I was very enthusiastic about creating that background and would have done more, but had to reign myself in.

Finally, I moved on to watercolors. I tried using a sponge the first time, wanted to make a mottled effect. Which kinda worked as soon as I figured out the ratio of water to color. I used purple, which is one of my favorite colors. I moved on to my next favorite color, pink, and chose a brush for the next page and next technique. I noticed a much different stroke with the brush. I went over the page several times. Lightly at first, then with bolder strokes; the color getting pinker and darker as I covered the page. However, as most everyone else noticed, as the pages dried, the edges curled.

After the watercolor pages dried, I noticed the lines from the journal nearly disappeared, which was freeing in a way, it gave me a new found freedom to write anywhere on the page in whatever format I wanted. 

Which I did. 

The page was softer, more receptive to the pen. On those pages that were not receptive to the pen, like the crayon doodle, I used stickers and such and created a collage of flowers and letters to create words that stimulated me. 

Like “Dream” “hope”, “Inspire”,  “believe”, “faith”, and “joy”. “Dream” is a word that I have all over my office in various formats.

I do like the dryer mediums better, only because I’m not as comfortable with the wetter mediums, which will have to come with practice.  

I wouldn’t rule anything out. I learned that if I gag the critic inside of me, I can be creative. If I gag and lock the critic in the closet and I can have fun being creative in a journal that I thought was only for words!

I now have several journals. Each with their own purpose. I have my general journal, which is my "go to" writing source for anything that is going on in my life.

I have a visual journal which I use to paste words, phrases, pictures cut from magazines, images and stickers from collections from arts and craft stores like Michaels. This is a fun and very relaxing way to keep your mind occupied and help reduce your stress and anxiety. I know it works for me.

I also have a prayer journal. This is a very important journal to me. I use it to write in prayers to God, asking Him for His guidance, support, help, comfort, and to to the same for those I know who are in need.

Then, I have this really unique journal I found in the clearance section at our local Super Target. It's titled, The Chuck it List - 1000 Things I'll NEVER do before I Die.


Did you know about the benefits of Journaling? 

Benefits of Journaling

Medical studies show that writing about trauma or emotions helps people experience happiness, or an increase in health and productivity.

 

James Pennebaker, discovered that people who use writing to make sense of their traumatic life experiences feel happier and less anxious.  Through his studies, Pennebaker found that those who made meaning out of their gained insight from writing were healthier than those who simply wrote the details of their day.

Simply put: Words Heal. Founder and President of WRITECOVERY, Inc, Vicki M Taylor says, writing is a powerful tool for individuals who are struggling with the healing process.” She went on to say, “Words heal. Once you get the story out on paper, it’s out of your mind and you can move on.”

“Writing is a process,” says Stephen King. Although he meant it for fiction writing, he was never more right when it comes to journal writing. Writing is a process.  It helps us understand what’s going on inside of us. It helps us sort out the emotions building up inside of us that threaten to blow. We have thoughts racing around in our mind, what do we do? We get out our journal and we write. And write. And write until the thoughts no longer run through our mind but race along the pages of our journal.

Journaling can have an overall healing affect on those with physical and mental illnesses. Doctors see it all the time. The patient uses the journal to track their illness, their symptoms, their thoughts and feelings about what they’re experiencing. Before long, they’re writing about how they’re coping, dreaming about what they’re going to do when they get well, and thinking about ways to help themselves improve their health.

 If you desire, you can share your journal with your physician or mental health professional if you feel it might help your case. If not, don’t. It’s yours. It’s private. Don’t be pressured into exposing your private thoughts.

If you’ve never written in a journal before, it’s very easy. You don’t need a fancy journal or pen to start. A 3-ring binder, pen, pencil or even an online Microsoft Word or Text document is just fine to start.

Here is a simple start to journaling. Try writing first, then move on to more imaginative journals, like visual journaling, gratitude journaling, or even prayer journals.

Wait for a time when you have about   20 – 30 minutes of uninterrupted space.

·      

•         Indoors or outdoors, it doesn’t matter.
• ·      Get comfortable.
• ·      Have a beverage close by.
• ·      You might want to start a ritual. Light a candle. Some Incense. Turn on soft music.

Open to a blank page. Identify the date. Some people like to identify the location as well. Then take a deep breath. Reach for your pen, set it to paper, and let your mind free.

Journaling is a liberating experience. Journaling is a healing experience. You’ll find that you’ll live a healthier, more spiritual, and less negative life. Joy will replace passivity. You’ll gain a new perspective, change your negative thought patterns, and find a way to let your inner critic out onto the pages of your journal instead of running around in your head wreaking havoc.

What are you going to write about?

You are going to write about anything and everything. It’s your journal. It’s your private thoughts. It’s a “judge free” zone. It can be a laundry list. It can be a bucket list. It can be a letter to the neighbor down the street who always leaves their trashcans in the middle of the street.

My point is this: Whatever pops into your mind, can pop onto the pages of your journal.

Try it for a week. See how refreshing and freeing it becomes. Don’t try the whole 20-30 minutes at once. Try for a little five minute practice and see how it works for you. Then, try it again. And again.

I bet before long, you’ll have thoughts in your mind and you’ll be longing to reaching for your journal to get them out of your head.

My suggestion to you is start carrying your journal around with you during the day, so you can slip away for a few minutes to write a sentence or two.

You know you’re going to want to. It’s going to feel that good.

Words Heal.

Mental Health Series - PTSD (Post Traumatic Stress Disorder)

Post-Traumatic Stress Disorder (PTSD) 

Recently I went through a PTSD crisis. It occurred because of a trigger that happened several weeks ago. A couple of days after that trigger, another trigger occurred. Then, a couple of days later, another trigger occurred. They weren't monumental triggers like having the same traumatic event happen. They were triggers of telling the event in various ways and talking about it to fill out some disability paperwork. Then the next trigger was a personal lesson during bible study. The third trigger was just a discussion on forgiveness.  Just a simple word and a simple non-related discussion.

However, each event built upon the other causing very serious symptoms in me. I became anxious, increasingly emotional, flashbacks, nightmares, insomnia, loss of desire to be with others, lack of ability to concentrate on activities, and eventually a series of panic attacks that escalated throughout the two weeks I attempted to cope with it on my own, until I ended up in the psychiatric ward of the hospital for intense, immediate and safe treatment. Especially, because I started having suicidal thoughts.

I'm out of the hospital now, but I'm not "cured." I'm not over the PTSD crisis. It's still there. But, I'm better able to cope because of the skills I learned while hospitalized, the addition of a mood stabilizer, and a medication to help me sleep. All of these combined, still do not make the PTSD crisis go away. I still need to work with my psychiatrist and my therapist to develop a treatment plan. Hopefully, this plan will include EMDR therapy. I've had EMDR therapy before, but it was nearly six years ago. Because the of the intensity of the triggers, I believe another session is required. 

When someone is feeling threatened, a “flight or fight” response is triggered that protects them from harm. However, in someone with PTSD, the “flight or fight” response is changed or damaged in some way. Someone with PTSD can feel stressed or frightened even when there is no threat of danger.

How does PTSD develop? 
PTSD usually develops after a terrifying, horrific ordeal that either involved physical harm or the threat of physical harm. Usually the person who develops PTSD may have been the one to be harmed, or the harm could have happened to a loved one, or the person who develops PTSD could have witnessed a harmful event that happened to a loved one or even to strangers. These result in the person developing Fear Memories.

Even though PTSD was first brought to the public’s attention by war veterans, PTSD can result from a variety of traumatic events: assault, muggings, rape, torture, kidnapped, held captive, child abuse (physical/sexual), childhood neglect, sudden death of a loved one, car accidents, train wrecks, plane crashes, terrorist attacks, bombings, or some kind of natural disaster such as flood or earthquake.

The person involved in the event can develop PTSD or other people can be affected who have to pick up the pieces of the tragic event afterwards such as: emergency workers, law enforcement officers, friends, and/ or family.

PTSD development varies from person to person. Symptoms can occur within hours or days of an event, it can sometimes take weeks, months, or even years before the symptoms actually appear.

How are Fear Memories created? 
Scientists are currently working on studying genes that play a role in creating fear memories. Like other mental disorders, it is likely many genes with small effects are at work in PTSD: (Stathmin, GRP, 5-HTTLPR)

What are the causes of PTSD? 
While scientists study the brain and fear and stress to determine the causes of PTSD, environmental factors are also considered: childhood trauma, head injury, or a history or mental illness.

How common is PTSD?
Although it’s been said that any of us can suffer from PTSD given the right circumstances, it’s estimated that approximately 5% of men and 10% of women suffer from PTSD at some point in their lives.

What are the signs or symptoms of PTSD?
PTSD can cause many symptoms. These symptoms are grouped in three categories: 

1. Re-experiencing Symptoms
2. Avoidance and Numbing Symptoms
3. Increased Anxiety and Emotional Arousal Symptoms

What symptoms do the three categories have? 
1. Re-Experiencing the Traumatic Event

• Intrusive, upsetting memories of the event 
• Flashbacks, (acting or feeling like the event is happening again) 
• Nightmares (either of the event or of other frightening things) 
• Feelings of intense distress when reminded of the event 
• Intense physical reactions to reminders of the event (such as: pounding heart, rapid breathing, nausea, muscle tension, sweating) 

 2. Avoidance and Numbing

• Avoiding activities, places, thoughts, or feelings that remind you of the trauma 
• Inability to remember important aspects of the trauma 
• Loss of interest in activities and life in general 
• Feeling detached from others and emotionally numb 
• Sense of limited future (you don’t expect to live a normal life span, get married, have a career) 

 3. Increased Anxiety and Emotional Arousal

• Difficulty falling or staying asleep 
• Irritability or outbursts of anger 
• Difficulty concentrating 
• Hyper-vigilance (on constant “red alert”) 
• Feeling jumpy and easily startled 

 Other common symptoms of PTSD include: anger and irritability, guilt, shame, or self-shame, substance abuse, feelings of mistrust and betrayal, depression and hopelessness, suicidal thoughts and feelings, feeling alienated and alone, and physical aches and pains.

Who is at risk for PTSD?
Although it’s impossible to predict who will develop PTSD in response to any trauma in their life, there are certain risk factors that can increase your vulnerability.

• Previous traumatic experiences, especially in early life 
• Family history of PTSD or depression 
• History of physical or sexual abuse 
• History of substance abuse 
• History of depression, anxiety, or another mental illness 
• High level of stress in every day life 
• Lack of support after the trauma 
• Lack of coping skills 

What are the treatments for PTSD? 
Education plays a big part of treating others for Post-Traumatic Stress Disorder (PTSD). It helps to provide information about the illness to help the person manage their symptoms. Psychological and medical help is also given to those with PTSD. When receiving education about PTSD, the person who suffers from PTSD will learn about others, their traumas, and that it is caused by stress rather than weakness in the person involved.

Cognitive Behavioral Therapy is an important part of using therapy to help those with PTSD. This many even be combined with group therapy. It helps people who suffer from PTSD to recognize and adjust their trauma-related thoughts.

Eye-Movement Desensitization and Reprocessing (EMDR), a form of cognitive therapy, has been found to be extremely successful in helping those with PTSD. It works by the person with PTSD talking about the trauma they suffered and the negative feelings they associate with the event, while focusing on a rapidly moving object or a tone while wearing headphones.

Medications are also helpful. They help the various environmental and/or physical symptoms demonstrated by the person with PTSD, such as serotonergic antidepressants. Other medications such as mood stabilizers and antipsychotics have also been found to be helpful.

Those with PTSD who maintain their medical regime are less likely to experience a relapse of their illness if the antidepressant treatment is continued for at least a year.

When should someone who suspects PTSD see a doctor? 
If symptoms occur for more than a month, it may mean the person is suffering from PTSD. It doesn’t necessarily mean you have PTSD if you’ve experienced a traumatic event and suffered some occasional fear and anxiety, lack of concentration, sadness or changes in sleeping or eating habits, or even bouts of crying. However, if the symptoms are severe enough to impede the person’s ability to get back to a normal life he / she should see a medical professional. If the symptoms are so strong that someone in the person’s life such as a friend or family member feel that they may harm themselves, seek medical attention immediately.

I should have let my psychiatrist and therapist know immediately how severely affected I was due to the PTSD triggers. It's possible, the right treatment could have been started immediately, thus, avoiding an Emergency trip to the hospital resulting in hospitalization.

I beg you. If you or someone you know experiences anything like what I've described here in this article, please seek professional help immediately. Don't wait. It only makes the situation worse.



 Image Copyright: unkreatives / 123RF Stock Photo