Mental Health...it's all of our business.

I just read about the shooter from Arizona being sentenced to life after being deemed competent to stand trial.  I felt sad for everyone involved, and thought, like many of you, what could have been done to prevent this tragedy?  Never mind the pain and loss for the families affected directly and indirectly by his actions, but also what about his family?

So my questions come...
Where was everyone in his life; employers, friends, family, schools, doctor, etc?
Why does one have to say, "I'm suicidal and have a plan and the means to carry it out.", or "I'm homicidal and have a plan and the means to carry it out." before anyone takes you seriously?
Why is it okay that people with severe mental illness are walking the streets talking to themselves because they're in ”no imminent danger to themselves or others”?
Why do we not do more, rather then just talk about prevention!
Why is it easier for us as a society to wait for people to commit a crime from which they'll face jail time, rather then offer them access to services before the fact?  Time in jail costs all of us much more then prevention and also rehab, and does nothing to prevent recidivism.

And yet, why ask why.  I know how our society works.  I see people genuinely wanting change and even taking steps to make it happen, but it's something we all need to reflect on.  We all need to look at and take responsibility for ourselves, and also come together as a society with our many talents to grow, learn, and help one another do the same.  There aren't easy cookie cutter answers, don't believe the people who tell you there are.

Everything is Perception?

I have always held the belief that I am afraid of public speaking.  Holding this belief it has always been my perception that I, as the speaker, am the expert.  With this perception then I had to have all the answers.  You the audience therefore, were there to learn and ultimately bathe in my wisdom.

What if, however, I don't know everything?  What if I stumble and fall?  What if you call me out?  ...And there we have the reason for mine, and many others fear of public speaking, I believe.

What would happen if I held a very different belief?  What if I choose to believe instead that I am a student of life, which by the way seems closer to the truth.  Would that change the dynamics slightly?  As a student of life I am forever learning, and therefore can't fail.  If I see myself as a student it allows me to see you and others as students too.  As students, you too perceive all opportunities as potential for growth, for sharing, for change.

How do your perceptions affect your view?

PTSD (Post Traumatic Stress Disorder) Part III

So you have PTSD, now what...and can anything help?

There are numerous treatments being used for PTSD at this time quite successfully.  I will discuss a few here.  But let me say this, there are also many ways that you can take care of yourself.  There are many paths to healing, not all are the same for everyone.  The methods described here are therapeutic techniques utilized by either Psychologists (PhD), Licensed Professional Counselors (LPC), Licensed Clinical Social Workers (LCSW) or Licensed Marriage and Family Therapists (LMFT).  (For a discussion of other treatments see PTSD Part II) 


CPT (Cognitive Processing Therapy) is a structured technique that combines ideas from CBT (Cognitive Behavioral Therapy), and Exposure Therapy to create a program specific for PTSD.  By teaching participants to use CBT principles therapists are then able to have them write and talk about their experiences in a safe environment.  The therapist continues to guide the client into further inquiry into their thoughts and beliefs with the idea that the client will be able to begin to construct new healthier ways of thinking about themselves, others, and the world around them.
Here is a link to provide you with more information about CPT.

EMDR (Eye Movement Desensitization and Reprocessing)  is another very successful treatment modality for PTSD, though different from the others discussed here.  I would put it in a similar category to Biofeedback.  It involves using a simple eye movement technique that affects or accesses different areas in the brain and enables processing of information / trauma in sometimes a very rapid way.  Unlike other treatments which ask clients to re-experience events and emotions from the past, EMDR helps the client process on a different level.
Here is a link to the EMDR Institute for more information, EMDR Institute.

CBT (Cognitive Behavioral Therapy) is a well known treatment that encompasses a lot of ideas.  On a basic level CBT's theory is that our thoughts create feelings which effect our behaviors.  Many of these thoughts are automatic and go unquestioned.  More often then not a single thought is followed by other supporting thoughts.  The techniques used in CBT teach us to approach one thought at a time and question its truth.  Through the process of questioning our thoughts we hold as truth we open ourselves to new possibilities
and new ways of thinking.
Here is a link from another good source on mental health...CBT

I do want to say a word about Rogerian or Supportive Therapy as well.  The premise is this, the Counselor simply endeavors to understand the client and how the client sees the world.  The Counselor does not try to interpret, direct or teach the client, rather they simply provide a warm and supportive atmosphere in which the client can do some self-exploration.  It may seem logical that this would be helpful to many, but as we all we sometimes like to complicate things. 

The last subject I want to touch on here is that of pharmacology, or medicine.  Medicines can sometimes play a role in recovering from PTSD, either in conjunction with other therapies or by themselves, depending on the needs of the client.  Two FDA approved medications for PTSD are Zoloft and Paxil, though there are other medications used successfully in the treatment of PTSD; Prozac, Celexa, Klonopin, Buspar, Trazedone, etc.

All these therapies have in common the idea that to heal we have to face our demons.  Mind you they do it in different ways, some more gently than others.  Avoiding, which we all learn to do so well, just embeds the pain, and causes more dysfunction on a behavioral and mental level.  When we do this we start to associate non threatening circumstances as a threat, and think of ways to not feel, to not remember the pain, fear, and anger inside, which in turn then begins to control our lives.

The good thing is the hurt is over, the bad thing is, you still carry it inside...not what are you going to do about it?

Since as of this writing I am in Denton, TX., I would like to provide a few links to organizations in the are that can be beneficial...

Friends of the Family
Denton County MHMR
Mental Health of America
Operation Healthy Reunions
US Dept of Veterans Affairs
Veterans services of Denton County
UNT Counseling and Testing Department

PTSD (Post Traumatic Stress Disorder), Part II

Most people when they think of PTSD think of Veterans.  The fact is there is a wide range of people suffering from PTSD, and just as wide a range of degree of symptoms.

I suffered from PTSD due to a chronic illness I had in my twenties  I was ill for almost 8 years and came close to dying during the process.  Because I was chronically ill I developed a host of symptoms and problems.

My PTSD symptoms couldn't be categorized as debilitating.  I didn't wake up in cold sweats every night, nor did I hide under my bed during the day.  I did, however, have nightmares occasionally.  I also suffered from anxiety bordering on paranoia, and constantly felt defensive and scared.  I held beliefs such as, "I can't trust myself/others", "The world is not a safe place", and "I'm not safe".  All of this was enough to affect the quality of my life, my relationship with myself, and my relationships with others..

I took care of my physically needs first, which makes sense since my life revolved around getting well and learning about various health practices.  "Getting well" came in stages, however, like peeling an onion.  As my physical health began to improve and my body started to waken, my emotions began to come out; old unresolved issues/thoughts and beliefs began to surface.  Healing was happening.  During my illness I prayed / set the intent that I not only wanted to heal physically but on every level, though I didn't really know what that meant at the time.

This is my journey so it's not going to be the same for everyone.  I approached this process much the same way as I did my illness, with determination, bordering on obsessive-compulsive tendencies.  I continued, and continue to do things to take care of my physical needs, knowing my body, mind, and emotions are all intricately intertwined.

I eat well.  The food we eat becomes the building blocks that create our bodies and all their functions; neurotransmitters, hormones, enzymes, besides the more obvious ones.  So yes, the food we eat effects our entire person.

I find time every day to stretch / practice Yoga.  Stretching and Yoga when done mindfully help us to be more present / in the moment.  They help us release stress, increase our flexibility and oxygen intake into our muscles and organs, and increase our energy to name a few benefits.

I go to a Chiropractor every few weeks, though I don't have back problems.  Chiropractic helps the whole body.  As nerves running from the spine effect every organ and system in the body, maintaining good back health effects our overall health.  (though let me say I go to a gentle Chiropractor)

I take breaks throughout the day to take time for myself, to relax, to practice mindfulness, which as I've said helps me be more present.  This among other things has helped me to make friends with my emotions, and also challenge my thoughts and beliefs when they no longer serve me.  (I will be creating a Post called Mindfulness in the near future)

I learned these approaches during the time of my illness and healing.  There are other approaches I used in the past as well, to help me get to this place of healing.  I have been to Counseling, which not only helped me to process with someone in a safe space, but also helped me to become more comfortable with myself.  I have also utilized the services of a Hypnotherapist, an Acupuncturist, and Massage Therapists.  All of these experiences have become part of my journey and life, a tapestry if you will that continues to evolve.

What I have found is that no two people will follow the same path, though there are basic tools that I think make up the foundation for creating a healthy being.  The tools I have discussed in my own practice will be beneficial to anyone willing to spend the time on themselves.  After that, it becomes a personal experience, and each person will have to find what works / fits for them.

PTSD (Post Traumatic Stress Disorder), Part I

There's been a lot of talk about PTSD recently because of so many Veterans returning from war.  

PTSD has been around for a long time, however, the label for this disorder and it's symptoms has changed names over the years.  The symptoms of PTSD are normal after a traumatic event. It only becomes diagnosable once the normal recovery process becomes stalled.  By stalled I mean the individual is not able to process the event or events into their views of themselves, others and the world around them.

Many people suffering with PTSD also have other related conditions.  These include Major Depressive Disorder, Anxiety and/or Panic Disorder, Personality Disorder, and Substance Abuse to name a few.  These can either precipitate the condition or develop because of it.  Often by treating PTSD many of the related conditions either improve or become resolved.

Symptoms of PTSD follow exposure to a traumatic event or series of traumatic events.  These symptoms fall into three catagories, emotional, behavioral, and cognitive.  Many individuals suffering with PTSD tend to avoid (behavioral) certain situations, people, and places that bring up feelings (emotional) or memories that are uncomfortable.  By using avoidance they try to protect themselves from re-experiencing these uncomfortable sensations.  Meanwhile the cognitive aspect also continues to keep people with PTSD stuck by creating thoughts that continue to manufacture emotions like those experienced through PTSD and others, such as guilt, shame, and blame.  Finally emotional symptoms can also include anxiety, hyperarousal, insomnia, hypervigilance, irritablity, moodswings, and difficulty concentrating, among others.

Your Food is Your Medicine

What if you believed the above statement?

Would that change the way you look at food?

Would it change the choices you make when going to eat or shopping for food?

What does that statement really mean?

What does food do?

What is the definition of medicine?

Food does many things.  On a very simple level it provides our bodies with the fuel to function.  Fuel in this case being the Carbs, but also the Fats and Proteins.  Each serves a different purpose, however, each is essential for suvival.

As an example we receive proteins from various sources; grains, beans, nuts, seeds, meat, and dairy.  Some are complete proteins, some incomplete, meaning our bodies have to build them together to make a complete protein.  These then are used in many functions in the body.

Besides the main nutrients or building blocks, there are also a multitude of micronutrients our bodies need for optimal health; including vitamins, minerals, enzymes, antioxidants, etc.

What if I told you that many of us are not only lacking in the essential nutrients our bodies require, but also the the micronutrients they need? 

What if I told you that many people are actually starving, and yet they not only look well fed, but even over fed.  

Your body can't tell you what it needs, it can only let you know that it's hungry.

Fibromyalgia; Part I

An article written by a medical professional I read stated that everyone with Fibromyalgia has low thyroid function to some degree.  That’s a bold statement and yet I agree.  The question that remains is whether the problem is the thyroid or it’s related mechanisms, or something else affecting the thyroid or thyroid hormones.  Ultimately it may not matter, as treating with hormone replacement helps low thyroid function (LTF) regardless of the cause.

First, what does low thyroid mean?  Many think low thyroid means your blood work for thyroid appears abnormal.  When your doctor checks your thyroid function they usually look at three markers, TSH, T4, and T3.  There are other tests that can be done, reverse T3, anti-thyroid antibodies, as well as other types of tests that can be used to rule out other abnormalities if your doctor finds reason to believe something else is wrong.

There are serious medical conditions that can affect the different mechanisms and structures involved in the production of thyroid hormone.  These need to be ruled out by a qualified medical professional.  This information is NOT intended to be a substitute for such health care.  If, however, everything is ruled out and the blood work shows you have, or even if it doesn’t show you have low thyroid function, you may benefit from thyroid treatment.

TSH refers to Thyroid Stimulating Hormone, which is produced in your brain in the anterior pituitary.  TSH tells your thyroid to produce T4 which in turn breaks down into T3.  T3 is the active hormone used by the different systems of the body for metabolism regulation as well as many other functions.  (this is a simple version)

In most cases, Doctor’s including Endocrinologists prescribe T4 (Synthroid, Levothyroxine) for hypothyroidism.  The theory is that your body will break down the T4 into the needed T3 making you will feel better.  Many times, however, even though a patient’s blood work may look better, they continue to feel terrible.  Inevitably they are then prescribed even more T4, and the process continues.  More about this will be said in the section on reverse T3.

Symptoms of Low Thyroid

Depression Insomnia Constipation Neuropathy			no sex drive fatigue dry skin Fibromyalgia
Anxiety weight gain cold hands / feet			brittle nails hair loss
high cholesterol
restless legs
muscle / joint pains low body temperature (below 98.6)
mood swings (sometimes misdiagnosed as Bipolar)
lack of concentration and focus (sometimes misdiagnosed as ADHD)

That’s an incomplete list of symptoms one can experience with LTF.

What if you have hypothyroid symptoms but your blood work is normal?  Often times people will have hypothyroid symptoms yet their blood work remains normal.  In fact blood work for TSH levels only started to be used in the early 1970’s.  Before then doctors looked at clinical symptoms such as those above.  The main medication for treating LTF for years was Armour’s Thyroid, which is typically desiccated porcine thyroid which naturally contains both T4 and T3 in a ratio similar to what humans produce.  It has been around since the late 19^th century actually.  If you went to a doctor in 1910 then, feeling lethargic, gassy, constipated, and depressed your doctor may have prescribed Armour’s thyroid. 

Today no doctor would treat you unless your blood work, specifically your TSH, is abnormal.  Yet many people continue to have hypothyroid symptoms even though their blood work continues to fall in normal range.

What are other reasons for treating with Armour’s Thyroid?  If a patient who has been diagnosed with LTF continues to feel poorly despite being given a T4 preparation, most likely it’s because they don’t break down T4 properly or they tend to produce too much reverse T3 instead of the active T3.  Reverse T3 is something we all produce.  Most likely reverse T3 is an old evolutionary mechanism that we still carry that slowed our metabolism during times of hunger or injury until either food was found or we healed.  Once some people start producing reverse T3 they may have a problem turning the mechanism off.  Another theory that may explain the overproduction of reverse T3 is a lack of enzyme to break T4 down into healthy or active T3.  Reverse T3 as the name suggests doesn’t work like active T3, and if you have a tendency to producing too much of this, all the T4 in the world won’t make you feel better. 

The reasons why someone may produce too much reverse T3 are irrelevant.  The only option to taking only T4 is adding T3 to it in a ratio of 4:1, 3:1, 2:1, or even 1:2 of T4:T3.  This can be given as regular prescriptions of Synthroid / Levothyroxine and Cytomel.  Another option is to have them compounded.  And lastly another option is Armour’s Thyroid, Natur-Throid, or a synthetic T4:T3 formula.  I personally take only T3 every day, and every other day add T4 because I don’t feel well taking T4 on a daily basis.