Happy New Years and Let’s Talk Honesty

I was recently talking to someone who strongly stated that he thought it was best to just tell people what they want to hear rather than telling the truth. “It’s just easier that way.” The other thing is to not say anything at all. “Just don’t say anything at all.” It was a new one on me that not walking in your truth is easier than being honest.

I sat with this not just for days but for weeks. It was hard to get my head around the fact that people think lack of honesty is a healthy choice. In fact, not being honest creates an unhealthy person. Researchers have discovered people who are not honest have many health ailments including cardiac conditions and cancer. People who are unable to be honest with people they love in their lives also suffer from far more mental health issues. Depression and anxiety as well as living with the stress of guilt and shame.

Still the question remains, should we tell people only what we feel they want to hear in order to please them and keep the peace? I suppose for me, I would like to answer the question with a question. The answer would be, how authentic do you want to be?

I think honesty and integrity is all part of walking a higher path. In the 12 step program I am in, it really emphasizes being honest, and not just honest, but rigorously honest. You have to be honest in order to get sober and then remain sober. You have to be honest in order to be in your own skin. Yet it is funny, for many people, when you are being honest, they cannot take it and need to label you, or call you names or pass rumors about you.

Fear not though and turn the other cheek. They are the people who stand in fear. I have been called names for being honest. I have been called a liar, a trouble maker, I have been called an instigator, and a few words I just don’t feel the need to type all because I make choices to be honest.

Now I am not talking about being brutally honest, just a plain and simple honesty. Many people cannot tolerate the truth. In my line of work, being honest is important. As a mental health practitioner and dealing with people’s emotions, honesty is vital. Not only is being honest vital, but is a necessary path we need to walk in order to grow.

So next time someone tells you it is best to tell people things even if it is a lie, in order to make them happy, make sure you are aware that the dishonesty you are participating in affects your biology. Not being honest and authentic wrecks havoc on the immune system, your cardio vascular system, your state of mental health, and forget spirituality because a spiritual person simply doesn’t require the need to lie.

So let people call you names, point their fingers and spread rumors keep in mind which path you want to be on; The path of authenticity and walking with a higher power on a higher path, or the path of dishonesty and walking the path of resentments and anger and grudges?

Choose your path this New Year. Decide which path is best for you. Make a decision if you want to continue being angry, resentful and dishonest, or a decision to be more honest, spiritual and authentic. It is interesting which choices we all may take.

Happy New Years to all and remember the holistic pathway to mental health offers you choices in your healing, health and growth.

Walking Out of Fear

Watching the fear happening around me from the Swine flu, I realize how fear tends to rule our lives. What is this thing that rules our life? Fear.

Many things teach us fear. History teaches us over and over and over, yet we refuse to learn from history. Religion threatens us with fear. The bible mentions 365 times to fear not yet there are hundred of scripture that suggest we fear the Lord.

Fears are passed on from generation to generation I call it generational fear. A relative might have a fear and hand it down from generation to generation, and we never question the validity of the fear, we just continue to pass on terrifying myths and fables, deeply rooted in our ancestry.

Fear can be based from past experience. (If it happened this time it will always happen) So if someone’s father leaves them at a young age, and then a brother leaves to go to college, that person might fear that ALL men will abandon them and create a fear. Remember 99 percent of all fears are unreal and just something we make up.

Fear has now become an effective political whip: If you don't want to die a fiery death in another World Trade Center bombing then we need to invade other countries. Further more, the reason we have two giant pits in the ground in NYC is because it is politically smarter to leave a gaping wound to remind us of the terror every day than filling it in, building it up, and moving on with our lives as the living.

Much of this fear is brought to you by the media, which is one of the biggest promoters of fear. It is the mouth piece for modern world wide fear. Millions of dollars are spent annually researching ways to get you to watch the news. People are surveyed as to what makes them watch the news. Statements such as “officials are worried about” “experts warn that” how about “shocking new details” or “an alarming percentage” are phrases that are used to create fear in people. It does not have to be a phrase either. Single words such as “Deadly” and “disaster” certainly instill fear with most people.

Thoughts get energized by reacting to it with emotion generating more thought and more emotion. Did you know if we hold a thought and the associated emotional energy for 68 seconds or more, we begin manifesting that thought? We feel it. We start reacting and most the time our reaction is fear based. If you let fear get the better of you, you’ll end up being locked within a prison of self doubt and this will have a negative impact upon your ability to grow in life and to try out new experiences. The important thing to remember is that although some events in life are naturally met by a feeling of fear.

How can we walk through our fears? Simple, where there is love there is no fear. I know it sounds simple, in fact too simple. However, for just a moment think of the emotions that come from love. Truth, honesty, trust, laughter, faith, empathy, hope, acceptance, kindness, happiness, optimistic, and of course courage all come from love.

So be an observer! As you observe others in fear, you might want to make a decision to only observe. This action is the very thing that keeps the fear from being nourished. You do not add fuel to the fear, but you are given the opportunity to hold compassion in your heart (love) and shines that light of love into the darkness of the fear.

Food and Mood

Does Food Effect Mood?
Past generations have believed that biochemistry and emotions are separate. Today we are seeing that all of our human emotions have a biochemical basis, thus, diet and natural nutritional supplements affect us in ways that can greatly improve mental health. Body and mind are totally intertwined. Charles Darwin observed in “Expressions of the Emotions in Man and Animals”, that all people share common emotional facial expressions, as do some animals. We all experience the familiar human emotions of sadness, fear, anger, joy, disgust, contentment, pleasure, and pain.
Diet and nutrition can contribute a great deal to depression and other disorders. Most Americans do not eat ideal diets. Many people tend to consume considerable amounts of processed foods, and empty calories such as sugar and white flour, neglecting to eat from the major food groups. Many experts see depression as a biochemical imbalance. Since we get most of our nutrients from food, and food is a chemical, a good protocol for depression and ones state of mental wellness can begin with food.
Neurotransmitters and Food
A neurotransmitter is a chemical messenger released from one nerve cell, which finds its way to another nerve cell, where it influences a particular chemical reaction to occur. Neurotransmitters control major body functions including movement, emotional response, and our physical ability to experience pleasure and pain. A neurotransmitter imbalance can cause depression, anxiety, panic attacks, insomnia, irritable bowel, hormone dysfunction, eating disorders, fibromyalgia, obsessions, compulsions, adrenal dysfunction, chronic pain, migraine headaches, and even early death. Scientific and medical research indicates that our brains use more than 35 different neurotransmitters, some of these we can control and some we can’t.
There are many types of chemicals that act as neurotransmitters in the human body. The way that foods may affect these chemicals is important in understanding the possible role of diet in developmental disorders. The foods we eat can directly affect the performance of the brain. It has been proven that by eating the right foods, you can boost your IQ, improve your mood, be more emotionally stable, sharpen your memory and keep your mind young. If you give your brain the right nutrients, you will be able to think quicker, have a better memory, be better coordinated and balanced, and have improved concentration.
Three key Neurotransmitters
· Neurons, which power the message,
· Neurotransmitters, which create the message and
· Receptors, which receive the message.
Serotonin is responsible for the calming and relaxation states with a general sense of well being. High levels of serotonin can cause a person to feel sluggish and drowsy. Low levels of serotonin will cause intense food cravings, insomnia, depression, aggressive behavior, increased sensitivity to pain, and is associated with obsessive-compulsive eating disorders. Serotonin is synthesized from tryptophan in the presence of adequate vitamins B1, B3, B6, and folic acid. The best food sources of tryptophan include brown rice, cottage cheese, meat, peanuts, and sesame seeds.
Dopamine and norepinephrine are responsible for alertness, fuel for enthusiasm, and motivation. Protein consumption causes these two neurotransmitters to be released into the brain. Good protein sources include meat, chicken, fish, nuts, soy products, eggs and dairy products.
Some proteins that affect dopamine levels are:
· Fish such as salmon, tuna, flounder.
· Chicken, eggs and turkey.
· Small amounts of red meat.
· Beans, such as chickpeas and lentils.
Aerobic exercise and dopamine levels
If you need to temporarily reduce your levels of dopamine to relax, non-competitive (why non-competitive? competition raises levels of dopamine) aerobic exercise could help, for example:
· Running, swimming, and walking
· Cardio workouts
· Rowing or cycling at the gym or home
· Vigorous mall walking
Some carbohydrates that affect serotonin levels
· Whole grains such as brown rice, oats, and corn.
· Good quality breads, pasta and bagels.
· Vegetables such as potatoes and squash.
· Simple sugar.
Exercise and serotonin
To control the serotonin you need less vigorous exercise like:
· Strolling or light walking
· Stretching exercises
· Gentle yoga, Ti Chi, or some form of light martial arts
· Reading, writing, or listening to music
· Meditation, massage, or Reiki
Why Sugar Ruins Our Health
· Can suppress the immune system
· Can upset the minerals in the body
· Can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children
· Produces a significant rise in triglycerides
· Contributes to the reduction in defense against bacterial infection
· Can cause kidney damage
· Leads to cancer of the breast, ovaries, intestines, prostate, and rectum
· Increases fasting levels of glucose and insulin
· Causes a copper deficiency
· Interferes with absorption of calcium and magnesium
· Weakens eyesight
· Raises the level of neurotransmitters called serotonin
· Can cause hypoglycemia
· Can produce an acidic stomach
· Malabsorption is frequent in patients with functional bowel disease
· Can cause aging
· Increases the risk of Crohn's disease and ulcerative colitis
· Can cause arthritis
· Can cause asthma
· Can cause Candida albicans (yeast infections)
· Can cause gallstones
· Can cause heart disease
· Can cause appendicitis
· Can cause multiple sclerosis
· Can cause hemorrhoids
· Can cause varicose veins
· Can elevate glucose and insulin responses in oral contraceptive users
· Can lead to periodontal disease
· Can contribute to osteoporosis
· Leads to decreased glucose intolerance
· Can decrease growth hormone
· Can increase cholesterol
· Can increase the systolic blood pressure
· Can cause drowsiness and decreased activity
· Can cause migraine headaches
· Can interfere with the absorption of protein
· Causes food allergies
· Can contribute to diabetes
· Can cause cardiovascular disease
· Can impair the structure of DNA
· Can change the structure of protein
· Can make your skin age by changing the structure of collagen
· Can cause cataracts
· Can cause atherosclerosisCan promote an elevation of low-density lipoprotein (LDL

The ADHD Diet Plan

There are upwards of 10,000,000 people with ADHD in the USA including children, teens, and adults. What has happened to America? Why the drastic increase? Is it a psychiatric disease or is it too much electronic media (TV, video games, cell phones, computers.) or too much junk food? Perhaps it is a combination of both. However, the truth is, ADHD is America’s great misdiagnosis.

Proper diet and supplements may be the prescription you need to feel focused and balanced.
There are 5 specific neurotransmitters that you must keep in good health and balance.
1. Dopamine
2. Opioids
3. GABA
4. Norepinephrine
5. Serotonin

• First, what NOT to eat for two weeks:
  No dairy products, especially cow's milk. This is the single most important restriction. Instead try almond milk, rice milk, or Better Than Milk. Drink water instead of milk. In fact, drink lots of water. The brain is about 80% water, and increasing your water intake to 7 to 10 glasses per day might be helpful all by itself. Sodas, Gatorade, teas, icees, etc., do not count as water. Water counts as water.
• No yellow foods, especially corn or squash. Bananas are white. Don't eat the peel.
• No junk foods. If it comes in a cellophane wrapper, don't eat it.
• No fruit juices. Too much sugar content. One small glass of apple juice has the sugar content of eight apples. Later on you can have juice, but dilute it with water 50/50.
• Cut sugar intake by 90%. If you can, cut it down to zero. Sugar is in just about everything; but, give it a try. Do your best without going crazy.
• Cut chocolate by 90%. No more than a single piece, once a week.
• No Nutrasweet. None. Period.
• No processed meats and no MSG. Only get meats with labels that say, “Turkey and Water,” etc. If the meat has chemicals listed that you can't pronounce, don't buy it.
• Cut fried foods by 90%.
• Avoid food colorings whenever possible. See if your child is sensitive to any particular colors, such as Reds, Yellows, etc. For now, though, avoid all if possible.

After Two Weeks
Begin adding these foods back into your diet, one food every other day. Eat a LOT of that food every day for four days. If you have a problem with one of the foods, you will see some kind of a “reaction” within four days. The reaction can vary from big red splotches on the body, to ears turning bright red, to explosive temper outbursts. If there's a problem, you'll know. If there's no problem, enjoy the food.

What to eat to feed the ADHD brain:
For breakfast serve high protein, low-carbohydrate meals. Say, “good-bye,” to breakfast cereals and milk. Serve 60% protein and 40% carbohydrates for breakfast. Other meals should be 50%/50%.
Protein supplements might be needed to get the added protein for breakfast. They are often very helpful in the afternoon as well. Here is our favorite recipe for a protein shake:
a) Make a cup of coffee, using one of General Mills' International Coffees, or something like that, with a flavor that you or your child will like (yes, this is breaking rules here, as these coffees have dried milk and some sugar) Pour the hot coffee into a blender with about 6 oz of ice. Turn on the blender for a bit.
b) Add a good quality protein powder. There are many good ones available. If you can't find one that you like, ask at your local health food store. Get protein powders that are mostly protein, and very little carbohydrate. Now, turn on the blender and drink up! This protein shake is helpful for a lot of people. For many small kids, and many adults, this recipe works about as well as a small dose of Ritalin (100 mg of caffeine is roughly the same as 5 mg of Ritalin). Many, who might just take a small dose of Ritalin, might get away with just doing this. Don't forget, even caffeine can have some side effects. Every once in a while there could be someone that has problems with the caffeine in the coffee. Usually, though, the caffeine in the coffee helps the person to focus better. The protein helps to feed the brain. If you find this helpful, have one with Breakfast, and one around 3 pm. If it is not helpful, then don't bother with it.

• Attend, Extress, or Memorin from VAXA. I really recommend the "Attend" product for everyone. "Extress" is recommended in addition, for those with problems with hyperactivity, and temper, and "Memorin," in addition to the "Attend," for those with poor concentration or memory. These are strongly recommended. http://www.vaxa.com/
• Omega fatty three—Flax seed. High sources of omega oils. Borage oils and some fish oils are good as well. Very, very important.
• Eat lots of fruits and vegetables. Avoid aluminum exposure. Eat in a healthy manner.
• Spending time in ordinary urban nature -- a tree-lined street, a green yard or neighborhood park may offer additional relief from ADHD symptoms. Spend time in nature, play more sports, ride bike, do homework outside in the fresh air.
  

Psychoneuroimmunology Health and Emotions

It just worried me sick. It ate through me like a cancer. It cut me like a knife. It’s killing me. These are expressions we use that hint at the mind/body connection. Have you ever wondered if there really is any basis for these sayings? Can our thoughts and feelings actually influence our health? Can the death of a spouse, unemployment or other environmental situations cause problems for your immune system?

Psychoneuroimmunology (PNI) is telling us yes, our emotions can effect our immune system causing illness. PNI by definition is a multidisciplinary field, involving psychologists, neuroscientists and immunologists. This field looks at the scientific data on the interaction of the nervous and immune systems as well as the impact of behavior and psychological functioning. In short, PNI is based on we are what we think.

Human beings are the only creatures on earth that can change their biology by what they think or feel. According to research, exposure to stressful life experiences has been associated with changes in the immune system. Viral and bacterial infections, auto-immune diseases, cancer, heart disease, and HIV-related illness have all been linked to immune system changes associated with stressful events and psychological responses.

Experts have noticed that illness has many positive rewards. Ever notice when someone becomes sick they receive cards, flowers and gifts. Often people who are ill will gain praises from family and loved ones. In fact, sickness gives us permission to do things that we would not do otherwise. It makes it easier to say no to unwelcome people, burdens, and job demands in our lives. Being sick, or not feeling good allows us to take time to rest, stay in bed, meditate, reflect, and gives us permission to relax. It also gives us permission to be loved because we attain a great amount of emotional support.

For example, immunological changes have been observed in response to major life change events such as a marital separation, the death of a loved one, caring for a sick spouse, people who suffer from chronic stress, and being unemployed. In a series of studies done over the past ten years, the relationship between psychological stress and illness has been linked together. People with chronic stress are prone to acute infectious respiratory illness, heart and liver disease, chronic headaches, Irritable Bowel syndrome, back- aches, and joint problems. In fact, in a recent study done at UCLA, studies showed that 90% of illness had an emotional root.



In addition, according to new evidence, healthy self-esteem is one of the best preventative measures we can utilize for both psychical and mental health.
In fact, strong self-esteem can help boost the immune system and protect against heart disease, and aid in healing.

A growing body of evidence is showing that some people with low self-esteem suffer from chronic pain, headaches, respiratory infections, and digestive problems such ulcers, and Irritable Bowel Syndrome, heart disease, cancer, and chronic fatigue.

Researchers in psychology and psychoneuroimmunology stress that
Self-efficacy is one of the major components to self-esteem. Self-efficacy is your perception of your own abilities. It is your belief in yourself and how you rate yourself. A study at UCLA showed that self-efficacy actually causes a chemical change in the brain that releases a chemical called catecholamine, which triggers a set of physiological reactions.

Suppressed or unsuppressed anger can also cause a wide spread effect on the body. To fully understand the process of anger, it is important to sense what happens to the body when one becomes angry. In a moment of anger, people may experience muscle tension, grinding of teeth and teeth clenching, ringing in the ears, flushing, higher blood pressure, chest pains, excessive sweating, chills, severe headaches or migraines.

With chronic anger people can experience peptic ulcers, constipation, diarrhea, intestinal cramping, hiccups, chronic indigestion, heart attacks, strokes, kidney problems, obesity, and frequent colds. Medical experts have found that the heart muscle is effected by anger and can actually reduce the hearts ability to pump properly.

The results of prolonged anger can actually cause harm to the body’s largest organ, the skin. Many people who hold their anger in often have skin diseases such as rashes, hives, warts, eczema, and acne. Researchers have studied anger and skin disorders and discovered that when the person resolved their deep buried anger, skin disorders dramatically improved.

One of the major effects anger has on the body is the release of chemicals and hormones, primarily the adrenaline and non-adrenaline. The adrenaline act on all organs that reach the sympathetic nervous system stimulating the heart, dilating the coronary vessels, constricting blood vessels in the intestines, and shutting off digestion.

There are many ways people can control their anger, relive stress, and gain self-esteem.

*Meditation. You hear it all the time, take a deep breath and count to ten. Meditation can allow you to take some time breathe, relax, and to reflect on the situation and take a critical look at what is happening with you. It can also slow down the metabolism of the body allowing it to heal.

*Practice forgiveness. Anger often times results in resentments. Resentments can be resolved through forgiveness. You do not necessarily have to forgive the person you are angry at face to face, you can forgive in any way that works for you.

* Creativity. Be creative in releasing your emotions. Screaming in a pillow, dancing, aerobics, pillow pounding, stretching exercises, tearing up old news papers, throwing rocks in a safe place, squeezing a ball of clay, kicking a ball or pillow, some sort of sport activity such as basket ball, racket ball, soccer or throwing a baseball.

* Avoid holding onto your feelings. Learn to express yourself. Talk to a friend, family member or counselor. Learn to talk and your health will benefit.

* Encourage others. By encouraging others you begin to believe in yourself as well as others.

* Begin to recognize positive traits in yourself as well as others.

* Do not set yourself up for failure. If you are setting goals, be realistic about your goals and allow yourself room to succeed. Do not set yourself up for failure.
Recognize your achievements! Achievements do not come in sizes. There are no small achievements, all achievements are BIG.
Most research thus far is showing that the immune system and the mind are
indeed connected. People really can be worried sick, or can psychologically be “eaten up” like a cancer. The medical field and psychology field can join together integrating both practices to ensure the best possible care.

By attempting to stay healthy, learning to give yourself permission to take time out for yourself, and building up your immune system, people have a head start in preventing illness and disease and can work towards stronger mental health.

Supplements and Mental Health

Goodbye pharmacy, hello mother earth! Many herbs work by keeping the neurotransmitter and serotonin circulating in the brain. Herbs such as Siberian ginseng, licorice and Saint John's wort increase the availability of serotonin in the brain. Prescription drugs can be expensive and have side effects. Herbs are often cheaper and carry little to no side effects. As more and more people search for alternative and safer treatment for mental health concerns, they are turning to herbs because of the many benefits herbal medicine offers. The beauty of herbs is that they don’t cause more health problems than they cure. Here is just a small list of some herbals that have really helped treating mental health issues.

Bacopa (bacopa monniera): Depression often interrupts our ability to concentrate, obtain mental clarity, and make decisions. The Bacosides, Alkaloids, and Glycosides in Bacopa support brain functions including concentration, memory, focus, and mental endurance.

Borage: This herb exhibits some calmative properties that make it useful for nervous conditions. Borage has also been recommended for pleurisy, and peritonitis.

Catnip: Relaxes, calms, and reduces headaches.

Capsicum: Not only promotes cleansing of the circulatory & digestive system; it reduces fever, purifies the blood; helps prevent muscle aches, tiredness, headaches, and helps in regulating your blood pressure and pulse rate due to stress.

Chamomile: Is an anti-anxiety remedy, especially when taken as herbal tea. Chamomile produces a mild, calming, sedative effect.

Cascara Sagrada: Helps prevent nervous disorders.

Damiana: There is some data that suggests that Damiana has the capability to stimulate an exhilarated response, which makes it valuable in helping to lessen stress. It is therefore quite acceptable for people who have emotional or physical distress.

Ginseng: Increases endurance in mental and physical stamina, and normalizes blood pressure levels; helps protect the body against stress.

Gotu Kola: An excellent "brain food" which promotes memory and helps soothe mental fatigue; excellent for energy and normalizing blood pressure. It is considered to be a superb "nerve tonic."

Hawthorne Berries: Strengthens the muscles and nerves to the heart, and aids in relieving emotional stress while regulating high and low blood pressure.

Hyssop: Regulates blood pressure, purifies the blood and promotes circulation. Hyssop has been known to have properties for nervous disorders.

Kava: Is increasingly recognized as a valuable medicinal plant for several common health disorders including anxiety, and sleeplessness. Studies show that it can offer an herbal alternative to major pharmaceutical drugs when used for mild cases of these conditions.

Kelp: Reduces stress and mood swings.

Melatonin: Melatonin is a natural hormone secreted by the pineal gland. The production of this hormone helps our bodies to regulate our sleep-wake cycles. Disturbed sleep patterns can be common, and Melatonin provides relief by acting as a powerful, non-addictive sleeping agent. Problems with the circadian rhythm are common in bipolar disorder, and Melatonin is believed to help this condition by telling the body to sleep during the night (dark) hours and to remain awake during the daylight hours. Generally, it works best if consumed about a half-hour before bedtime. It has been said, though, that someone with a history of depression should not take Melatonin.

Passionflower: Stress-relieving, is a gentle tranquilizer. It's used to relieve muscle tension, and emotional upset, and is especially helpful in easing insomnia. It acts as a natural calming agent by promoting the transmission of subtle nerve impulses. Passionflower (passiflora incarnata) is often used with other sleep-aid herbs such as chamomile in herbal formulas.

Phosphatidyl Choline (lecithin): this substance has significant effects on the manic-depressive, with some claiming that it stabilizes moods, while others suggesting that it serves as a mood depressant. It is probable that it actually has both actions (as does the prescription drug Depakote). For that reason, although lecithin may be useful in helping to stabilize moods, it should probably be used cautiously.

Rose Hips: Used to curb stress. Has the highest herb in Vitamin C content, and contains the entire C-Complex.

St. John's wort (hypericum perforatum): Is routinely prescribed in other countries for depressive disorders. The herb is seemingly more effective when ingested for brief periods of time (six weeks or less). Individuals who decide to take St. John's wort should avoid excessive sunlight and tanning booths because this botanical medicine increases the body's sensitivity to light.

Skullcap: Common uses are for hysteria, hydrophobia, anticonvulsant; antispasmodic, sedative, deep aid, bitter activity.

Schizandra: Is also considered an adaptogen, and similar to ginseng. It is believed to increase stamina and fight against fatigue. It has also been used effectively as an antidepressant.

Valerian: The calming constituent of valerian (valeriana officinalis) is valerianic acid, which acts as a sedative for emotional disturbances and pain.

Wild Oats: Good for nervous exhaustion.

Yohimbe: Yohimbe bark was used in western Africa for fevers, leprosy, and coughs. Traditionally, it has also been used for heart disease, and as a local anesthetic. Recent studies suggest that it is effective for depression.

Other Herbs or Supplements

Omega Fatty Acids: The Omega 3's are a group of essential fatty acid nutrients derived from marine or plant sources. The two principle types of Omega-3 are EPA and DHA—both found in fish oil. These are considered the number one choice in treating mental health issues. Omega 3 fatty acids have been shown to have mood stabilizing effects, and fish oil has become a very popular choice among those with bipolar disorder seeking natural treatment for their symptoms. Experts suggest using fish oil instead of flaxseed oil, as a higher incidence of hypomania has been noted in study results in those using flaxseed oil.
DHEA: Dehydroepiandrosterone (DHEA) is as effective in treating depression as prescription medications. Researchers are not yet certain how DHEA alleviates depression, but both DHEA and DHEAS can cross the blood-brain barrier, and interact with the brain directly. DHEA affects serotonin, GABA receptors and other brain factors, and a recent study indicates it might modulate the serotonin signaling pathway. DHEA also helps to alleviate stress by counteracting cortisol, the stress hormone. Studies have determined that some depressed individuals have unusually high levels of cortisol.

Flaxseed: Flaxseed oil is another excellent supplement. Flaxseed oil provides essential fatty acids (EFAs), such as omega-3 and omega-6, which are essential for many bodily functions, including brain function. Studies indicate that low levels of EFAs may be associated with depression. (Experts suggest using fish oil instead of flaxseed oil as a higher incidence of hypomania has been noted in study results in those using flaxseed oil.)

5-HTP (5-hydoxytryptophan): 5-HTP is another supplement that some have used with success.

5-HTP converts to serotonin, and serotonin is an important neurotransmitter in the brain. Long-term data on 5-HTP usage is not available, and thus it is advisable to take the minimum effective dosage, and perhaps not to take it continually. (Do not use 5-HTP if you are currently taking any monoamine oxidase inhibitors; selective serotonin reuptake inhibitors (SSRIs); tricyclic medications; weight-loss medications; barbiturates, and other tranquilizing drugs; Antihistamines and cold medications; alcoholic beverages; intravenous drugs; cancer chemotherapy or antibiotic medications.)

SAM-e: SAM-e stands for S-Adenosyl-L-Methionine, and has only been in the United States for about six years, but has been used in Europe as a treatment of depression for quite some time. SAM-e is a naturally-occurring substance in the human body. It is usually found in the liver and brain. SAM-e is a regulator of the chemicals serotonin and dopamine, two of the brain’s chemicals that influence your mood. Irregularities in serotonin and dopamine may be the cause of the individual’s depression and SAM-e can alleviate those symptoms.

Depression and Spiritual Implications

Depression encompasses a broad range of experiences from normal passive sadness, known as the blues, to a recurrent debilitating illness known as major depressive disorder. Depression is by far the most common psychiatric disorder as well as the most treatable. Each year more than 100 million people worldwide become depressed and by the year 2020 depression will be ranked as the number one debilitating disease (Marano, 1999).

Depression appears to be on the rise. One reason depression has been on the increase is that our society has become so “fixated” with the pursuit of happiness that people become angry and impatient with any unhappiness at all (Pearsall, 1998). Pearsall suggests that statistics are on the increase because our brains are getting better at facing reality, the environment, violence, an unstable economy, and unfairness in the world, reality is far more difficult to ignore.

Depression is not only fairly common and on the increase, it can be very serious. The misery can be so constant, so great and so perpetual that one wants to die to escape the pain. In the U.S. one person every minute attempts suicide, one person every 24 minutes succeeds. Surveys have found that 20% of the U.S. population has depressive symptoms. Depression affects women more than men. Research has established that an estimated 1 out of 5 people (about 1 in 10 for males and 1 in 4 for females) will suffer from depression sometime in their lives.
People can contribute to pain and illness in their bodies by avoiding wounds that might have happened in the past. They may constantly distort their own energy field into a habitual defense system building into more pain and illness. The more a person succeeds in trying to avoid pain and anger, the more their positive feelings are held in, they run a risk of numbing their feelings. This can eventually take a toll on their bodies and can possibly further layering the pain deeper into the spiritual core of themselves (Brennan, 1993).

A lack of spirituality can contribute to depression. Author James Walker, who has written several books and journals on spirituality and depression states that spirituality, or lack of a spiritual belief system, can play a role in depression. Walker states in his book Body and Soul; Gestalt Therapy and Religious Experience; “Through society’s overemphasis, we have succeeded in damaging, if not crushing completely, the spirit which characterizes human existence” (Walker, J. 1971 P. 151). He further concludes that the lack of ones loss of “soulness” ones spirit can be damaged or destroyed. Walker is referring to the belief that one needs to be in touch with their spiritual selves in order to feel whole with themselves. This belief system corresponds with what I’ve always believed in when dealing with depression; without soulness there is no wholeness.

Carl Jung viewed depression as a loss of energy and enjoyment. He also viewed it as regression into a symbolic "womb" associated with an unconscious state described as "psychic death," which was often accompanied by "loss of soul". The depressed individual experiences a feeling of total meaninglessness and inner emptiness, a condition that Viktor Frankl, who developed his psychology of meaning while he was an inmate at Auschwitz camp during the Holocaust, referred to as the "existential vacuum" (Rosen, 1993).

Scientific investigation and subjective definitions of depression all have data to confirm findings, however, even with scientific knowledge and research, depression remains on the increase. In the quest for the scientific links to depression, have we ignored research and discoveries of non-traditional causes of depression?

There are many psychologists, healers and clinicians who have discovered other possible speculations for depression. For example, Caroline Myss, a medical intuitive, author and healer, suggests that it is possible that depression stem from toxic (negative) energy. She further suggests that depression can be a symptom that tells people all is not well (Myss, 1996). Adodea Judith, author and healer, believes that depression is a deficient third chakra. Adodea indicates that depression is caused by the "three demons" that dwell in the third chakra, fear, guilt, and shame (Judith, 1996). Deepak Chopra, author, doctor and healer proposes that depression is the non-flow of energy (Chopra, 1992). Alternative practitioners and holistic professionals such as Dr Andrew Weil indicates that other factors including diet and nutrition, lifestyle, and vitamin deficiencies need to be addressed when dealing with depression. Healer and teacher Judith Cohen once told me "If there is an issue it’s in the tissue." The validity of that statement parallels what a variety of alternative practitioners believe in, that it is possible to store emotions in our tissues (cellular memory).

In American civilization, it is suggested that depression is in someway shameful, except for the “brief” exception of grief after the loss of a loved one. To a person not afflicted by depression, a depressed person appears to be lazy and giving up. In fact the Roman Catholic Church considered sadness and sorrow to be symptoms of tristitia, one of the cardinal sins (Rosen, 1993). Therefore, depressed people are pushed by culture to view themselves as afflicted, suffering, or evil. Our society spends a great deal of time and energy denying and concealing depression instead of understanding and accepting it. When talking with a family member of depressed individual, a family member stated; “If they would just read a bible verse when they feel this way, they would snap out of it.” or “no one else in this family is depressed, they are just wanting attention (T. Woods 1999).

With attitudes and beliefs like these a depressed person can feel diseased and embarrassed by their condition. In fact, one of the largest concerns with people who suffer from depression is that many people feel that depression is a darkness, which makes them feel as if they had a “dark side.” This can make depressed people feel defective, abnormal, crazy, and dysfunctional, which are cognitive distortions. In order to understand depression and the cognitive distortions, it is important to understand the balance and spiritual implications of depression. The example of the yin and yang to explore these distortions of self was utilized.
The yin yang represents the negative and positive principles of the universal life. The yin component is black (depression) and stands for structure. The yang component is white, (cheerful) and stands for movement. The yin and yang are independent. Each one is an element of the other and they are contained within each other representing balance. Within this symbol there is a relationship between the two, they need one another in order to be whole. Yin and Yang are contained within each other, just like depression and euphoria are contained within an individual. The yin is feminine, darkness, moon, shadow, hell, static, earth, flat, space, receiving, passion, West, North and right. The yang is masculine, light, sun, brightness, movement, releasing, heaven, time, East, South and left (Legeze, 1975).

When the principles of the yin and yang are explained to the people with depression, many are able to grasp onto the concept that in order to feel happiness and be in the light, they must also be able to experience sadness and experience the dark. Many depressed clients who examined this philosophy are able to redirect their initial negative thoughts (schemes) about depression, and became more willing to investigate their depressive states without feeling as if they had a dark side, but rather to look at the implications of balance, and wholeness.
By clients taking a more holistic approach to depression they can begin to develop hope in a hopeless state of mind. People who take a spiritual and holistic approach to their depression often times can begin to understand that depression, though it is unpleasant, has a purpose and an important path for growth.

U.S. one person every minute attempts suicide, one person every 24 minutes succeeds. Surveys have found that 20% of the U.S. population has depressive symptoms. Depression affects women more than men. Research has established that an estimated 1 out of 5 people (about 1 in 10 for males and 1 in 4 for females) will suffer from depression sometime in their lives. People can contribute to pain and illness in their bodies by avoiding wounds that might have happened in the past. They may constantly distort their own energy field into a habitual defense system building into more pain and illness.

The more a person succeeds in trying to avoid pain and anger, the more their positive feelings are held in, they run a risk of numbing their feelings. This can eventually take a toll on their bodies and can possibly further layering the pain deeper into the spiritual core of themselves (Brennan, 1993). A lack of spirituality can contribute to depression. Author James Walker, who has written several books and journals on spirituality and depression states that spirituality, or lack of a spiritual belief system, can play a role in depression. Walker states in his book Body and Soul; Gestalt Therapy and Religious Experience; “Through society’s overemphasis, we have succeeded in damaging, if not crushing completely, the spirit which characterizes human existence” (Walker, J. 1971 P. 151).

He further concludes that the lack of ones loss of “soulness” ones spirit can be damaged or destroyed. Walker is referring to the belief that one needs to be in touch with their spiritual selves in order to feel whole with themselves. This belief system corresponds with what I’ve always believed in when dealing with depression; without soulness there is no wholeness.

Carl Jung viewed depression as a loss of energy and enjoyment. He also viewed it as regression into a symbolic "womb" associated with an unconscious state described as "psychic death," which was often accompanied by "loss of soul". The depressed individual experiences a feeling of total meaninglessness and inner emptiness, a condition that Viktor Frankl, who developed his psychology of meaning while he was an inmate at Auschwitz camp during the Holocaust, referred to as the "existential vacuum" (Rosen, 1993). Scientific investigation and subjective definitions of depression all have data to confirm findings, however, even with scientific knowledge and research, depression remains on the increase. In the quest for the scientific links to depression, have we ignored research and discoveries of non-traditional causes of depression?

There are many psychologists, healers and clinicians who have discovered other possible speculations for depression. For example, Caroline Myss, a medical intuitive, author and healer, suggests that it is possible that depression stem from toxic (negative) energy. She further suggests that depression can be a symptom that tells people all is not well (Myss, 1996). Adodea Judith, author and healer, believes that depression is a deficient third chakra. Adodea indicates that depression is caused by the "three demons" that dwell in the third chakra, fear, guilt, and shame (Judith, 1996).

Deepak Chopra, author, doctor and healer proposes that depression is the non-flow of energy (Chopra, 1992). Alternative practitioners and holistic professionals such as Dr Andrew Weil indicates that other factors including diet and nutrition, lifestyle, and vitamin deficiencies need to be addressed when dealing with depression. Healer and teacher Judith Cohen once told me "If there is an issue it’s in the tissue." The validity of that statement parallels what a variety of alternative practitioners believe in, that it is possible to store emotions in our tissues (cellular memory).

In American civilization, it is suggested that depression is in someway shameful, except for the “brief” exception of grief after the loss of a loved one. To a person not afflicted by depression, a depressed person appears to be lazy and giving up. In fact the Roman Catholic Church considered sadness and sorrow to be symptoms of tristitia, one of the cardinal sins (Rosen, 1993). Therefore, depressed people are pushed by culture to view themselves as afflicted, suffering, or evil. Our society spends a great deal of time and energy denying and concealing depression instead of understanding and accepting it.

When talking with a family member of depressed individual, a family member stated; “If they would just read a bible verse when they feel this way, they would snap out of it.” or “no one else in this family is depressed, they are just wanting attention (T. Woods 1999). With attitudes and beliefs like these a depressed person can feel diseased and embarrassed by their condition. In fact, one of the largest concerns with people who suffer from depression is that many people feel that depression is a darkness, which makes them feel as if they had a “dark side.” This can make depressed people feel defective, abnormal, crazy, and dysfunctional, which are cognitive distortions. In order to understand depression and the cognitive distortions, it is important to understand the balance and spiritual implications of depression.

The example of the yin and yang to explore these distortions of self was utilized. The yin yang represents the negative and positive principles of the universal life. The yin component is black (depression) and stands for structure. The yang component is white, (cheerful) and stands for movement. The yin and yang are independent. Each one is an element of the other and they are contained within each other representing balance. Within this symbol there is a relationship between the two, they need one another in order to be whole.

Yin and Yang are contained within each other, just like depression and euphoria are contained within an individual. The yin is feminine, darkness, moon, shadow, hell, static, earth, flat, space, receiving, passion, West, North and right. The yang is masculine, light, sun, brightness, movement, releasing, heaven, time, East, South and left (Legeze, 1975). When the principles of the yin and yang are explained to the people with depression, many are able to grasp onto the concept that in order to feel happiness and be in the light, they must also be able to experience sadness and experience the dark. Many depressed clients who examined this philosophy are able to redirect their initial negative thoughts (schemes) about depression, and became more willing to investigate their depressive states without feeling as if they had a dark side, but rather to look at the implications of balance, and wholeness.

By taking a more holistic approach to depression they can begin to develop hope in a hopeless state of mind. People who take a spiritual and holistic approach to their depression often times can begin to understand that depression, though it is unpleasant, has a purpose and an important path for growth.

5-Htp Mood Enhancer

5-HTP (compound 5-hydroxytryptophan) is a derivative of the amino acid tryptophan. A mood-enhancing chemical, it has gained a great deal of respect lately because of its ability to decrease depression. Unlike other supplements and prescribed drugs that have molecules too large to pass from the bloodstream into the brain, molecules of 5-HTP are small enough to do so. Once in the brain, they're converted into an important nervous system chemical, or neurotransmitters called serotonin.

5-HTP is the intermediate metabolite of the essential amino acid L-tryptophan which was taken off the market in 1989 because 27 people died from it (over 250,000 people die each year from prescribed pharmaceuticals). Unlike tryptophan, 5-HTP cannot be converted to kynurenine; so it can easily cross the blood brain barrier. While only three percent of an oral dose of tryptophan is converted to serotonin, over seventy percent of an oral dose of 5- HTP is converted to serotonin. Today, 5-hydroxytrptophan is considered a safer and more effective treatment for these conditions. In addition it is much cheaper than L-tryptophan.

5-HTP causes an increase in levels of endorphin and other neurotransmitters that are often decreased in cases of depression. 5-HTP also increases serotonin levels. Thus, it is much more effective for depression. In fact, numerous studies have shown that 5- HTP has equal effectiveness compared to drugs like Prozac, Paxil, and Zoloft (SSRIs) and tricyclic antidepressant drugs like imipramine and desipramine in terms of effectiveness, therefore tryptophan and especially 5-HTP, should not be used by anyone taking any of these drugs or not to be used with Saint John’s Wort. 5-HTP may also be helpful in some cases of compulsive carbohydrate overeating, alcohol addiction and compulsive gambling (specific forms of OCD), as well as for insomnia. Reported side effects include nausea, vomiting, and difficulty breathing. High doses of 5-HTP can cause agitation, fast heart rate, a boost in blood pressure.

Numerous clinical trials have studied the efficacy of 5-HTP for treating depression. One compared 5-HTP to the antidepressant drug fluvoxamine and found 5-HTP to be equally effective. Researchers used the Hamilton Depression Rating Scale and a self-assessment scale to gauge the effectiveness of the two medications. Both scales revealed a gradual reduction in depressive symptoms through time with both medications. Perhaps the most convincing evidence, however, comes from scientists who examined research from around the world on the use of 5-HTP in treating depression. One such researcher, writing in Neuropsychobiology, sums up the findings this way: "Of the 17 reviewed studies, 13 confirm that 5-HTP has true antidepressant properties." (David Wolfson, N.D.)

The effective dose of 5-HTP appears to be between 50 and 500 mg daily.3 Used in combination with other antidepressant substances, however, the effective dose may be even lower. Research shows that some people respond better to lower doses, so I recommend beginning at the low end of the dose range and increasing as necessary. Side effects associated with therapeutic doses of 5-HTP are rare.

Holistic therapies

Millions of Americans are beginning to look at alternative methods of healing to compliment traditional western allopathic medicines. Many of these mind-body-spirit techniques complement or integrate nicely within mainstream mental health care. As a practitioner, you will learn to build a bridge enriched by knowledge and practice, both ancient and modern. Here is a partial list of the more common holistic therapies.

Acupuncture—This practice comes from Chinese Traditional Medicine (TCM) which uses fine needles to remove blockages in the meridian system to help heal the body. Acupuncture seeks to address body, mind, emotions, and spirit. Depression and anxiety can result from a deficient or stagnant energy, or imbalance of yin and yang (the two polar opposite forces of which all things are comprised). This imbalance can take many forms, and acupuncture can often address this along with stress, insomnia, and other mental health issues and concerns.

Acupressure—is the same as acupuncture only without needles.Alexander Technique—centers on posture and how to use the body accurately. It would include explaining to the client how to walk, sit, stand, and lift without holding tension. Learning this technique can lead the way to improved sensory discrimination, a greater awareness of body, mind, and the connection between the two, along with ease of movement.

Art Therapy—Therapeutic self-healing through creative expression and artwork. Depression, anxiety, and stress, is often caused by underlying fears that the anxious person is unaware of. Art therapy can help them discover, and define their fears so that they may then be dealt with. When used along with other interventions for the treatment of depression and anxiety, art therapy can be an effective and creative way to aid an individual’s journey toward self-knowledge and emotional health.

Aromatherapy—Creating balance and harmony in the body through the use of fragrant oils. This helps in the reduction of stress, and other common ailments.

Auric Healing—is based on the principle that all living systems aresurrounded by an electromagnetic energy pattern (aura), or (human) energy field, that includes the human body. Present day scientists measure the frequency and location of this field on humans. The aura reflects our physical, mental, emotional, and spiritual health.

Ayurveda Medicine—Symptoms of depression and anxiety are triggered by excessive mental and physical stress, or the disruption of soft natural biological rhythms. According to Ayurveda, psychological problems start when fundamental imbalances develop in the biological intelligence that controls all bodily processes. Since depression and anxiety can be influenced by many factors, such as, diet, digestion, toxin accumulation, stress, exercise levels, and daily routine, Ayurveda treatments balance many physiological functions simultaneously.

Bach Flowers—Bach Flower Therapy is a form of energy medicine. A Bach Flower “Remedy" consists of water that has been patterned with the energetic vibrations of one of 38 different flowers. The Remedy is added to a cup of water (or other beverage) 4 times a day. Bach Flower Therapy is named after Dr. Edward Bach, whose research led to its development in England in the 1930's. Like other energetic healing modalities, this treatment seeks to create balance in areas of energetic disruption. Bach Flower Treatment specifically addresses the emotional body of the energy system. Its purpose is to restore emotional harmony.

Bibliotherapy—The application of literature prescribed, or recommended to patients to help process their problems (depression, anxiety, stress, alcoholism, ADD, etc.). Many libraries have listings of bibliotherapy selections categorized by concerns, such as, divorce, death and dying, new baby, step-parenting, learning how to stop pessimistic and helpless thinking, and start to be optimistic, promoting personal growth and development, and creating an individual plan for constructive course of action.

Bindi—Bodywork combining exfoliation, herbal treatment, and light massage.
Bioenergetics—Bioenergetics Analysis is a holistic form of psychotherapy that works with the physical, emotional, and mental patterns to reduce emotional stress and help with the challenges of living. It is a way of understanding personality in terms of the body and its energetic processes. This modality is based on the premise that there is no fundamental separation between the mind and the body: that psychological stress reflects and creates what is happening physically, and physical/somatic events both reflect, and create, mental and emotional states. Emotional stress comes from many areas—relationships, family crises, jobs, health, etc. produce tension in the body. Contractions in the muscular system are often the result of carrying unresolved emotional tension. These contractions can have a direct effect on the energy level of the individual, on the capacity for spontaneous and creative self-expression, and on feelings of well-being.

Biofeedback—The use of electrodes or probes attached to a biofeedback unit which feeds signals and or sounds when it detects changes in the body. Biofeedback has been shown to be an effective tool for the treatment of anxiety, depression, and stress. Anxiety disorders are characterized by a state known as physiologic hyper arousal, or an overload of activity in the sympathetic nervous system, which produces the body’s stress response. The devices used in biofeedback can detect this physiologic hyper arousal and, as the patient and therapist work together to learn ways of coping with the effects of anxiety, these devices can also provide insight into which coping skills are effective.

Bowen Technique—This technique is a highly effective soft tissue remedial therapy which, amongst other things, encourages the body to relax, realign, and heal itself. The Bowen Therapist uses thumbs or fingers to make a series of precise, gentle rolling-type moves over crucial junctions of muscle, bone and nerve pathways. This modality helps with stress, anxiety, insomnia, fibromyalgia, and other mental health and pain issues.

Breathwork—Proper breathing enhances many healing modalities; including Tai Chi, Reiki, massage, meditation, and yoga. From a breathwork perspective, depression and anxiety are, at least in part, the result of habitual inhibition of breathing. Breathing is inhibited as a way of suppressing awareness of uncomfortable somatic effects (feelings, emotions and body sensations) which have been "made wrong" or rejected. These somatic effects are associated with troubling or traumatic life experiences.

CAM—Is an acronym for complementary and alternative medicine; an umbrella term for a large range of treatments and theories on the nature of health and illness, many of them unrelated, however, having in common that they are not commonly employed by the conventional medical establishment.

Chakra Therapy—Exploration of chakras. Offered here are resources to help our understanding of the funnel shaped energy centers (also called vortexes) that are the openings for life energy to flow into and out of our auras.

Chinese Medicine (TCM)—Is the accumulated term used for holistic therapies derived in China, based on the five elements (fire, earth, metal, water, and wood that are represented in body parts). These therapies can include herbs, acupuncture, diet, and exercise such as Tai Chi.
Chiropractic—Is manipulative therapy that works on the muscular-skeletal system, focusing on the spine, and its effect on the nervous system.

Color Therapy—Color certainly has its place in healing.

Cognitive Energetic Paradigm—A technique used to treat depression and illness by using energy work along with cognitive behavioral therapy.

Craniosacral Therapy—Is a manual therapeutic procedure for remedying distortions in the structure, and function of the Craniosacral mechanism—the membranes that contain the cerebrospinal fluid within the head and spinal column, as well as the cranial (head and face) bones to which these membranes are attached.

Crystal Therapy—Gemstone glossaries, therapeutic properties of various rocks, cleansing, and charging crystals.

Energy Healers—There are a number of types of energy healing such as; Pranic, Tantra, Chelation, and Reiki, but they are all based on the principle that universal energy can be harnessed and directed to specific areas of the body to help heal the mind, emotions, and spirit.
Dance Therapy—Dance is an excellent way to help one experience and express their emotions.

The process of movement therapy is often helpful in resolving inner conflicts.
Dialogue Therapy—This modality operates through dialogue, which can focus on the positive strengths in one's life as well as the issues, which have become burdensome. The dialogue can involve current life experiences, events of the past, ongoing emotional reactions to the past, as well as, dreams, life goals, patterns of interacting with others, patterns of caring for oneself.

Dreamwork—Are your night dreams making you anxious, or conveying some underlying message you can't quite grasp? Dreamwork offers helpful resources for dream interpretation, and a variety of resources related to slumber and dreaming.

Drumming—Many cultures use the drumbeat as a way to enter the trance state, meditate, or pray. Drums or percussion instruments generally may be the oldest forms of musical instruments. People often sense that there is a very deep connection to our human tribal past when listening to a rhythmic drum beat. Drumming can facilitate emotional, spiritual, and physical wellness in a supportive environment.

Emotional Freedom Technique (EFT)—This technique is based on the meridian system, comparative to acupuncture, without the use of needles. The process is used to release negative emotional energy stored in the nervous system. It is used in the treatment of trauma, PTSD, phobias, grief, anger, guilt, anxiety, etc.

Eye Movement Desensitization and Reprocessing (EMDR)—Uses left/right stimulation of the brain, through sight, sound, or touch, to accelerate the brain's information processing system. EMDR originated in 1987 by Francine Shapiro, to help people address emotional issues.Exercise Therapy—The use of exercise as a treatment for depression and other mood disorders.Folk medicine—is the collection of procedures traditionally used for treatment of illness and injury, aid to childbirth, and maintenance of wellness.

Flower Essence Therapy—Flower remedies are not addictive or dangerous, and can easily be taken in conjunction with other types of treatments. Flower essences are especially helpful for treating mental and emotional problems. The remedies are suitable /safe for all ages, including children, pregnant women, and animals.

Foot Zone Therapy—is based on the premise that energy flows in the body through meridians from the brain, all the way to the foot. Every organ and every cell of your body has a representative point on the foot. When pressure is applied to a specific point on the foot, the brain then sends a signal to the corresponding part of the body to facilitate healing, and to restore balance.

Glucose Management—With increased glycemic control, there is always a risk for high or low blood sugar which effects mood. (See nutritional therapy)Guided Imagery—Since imagery is the most fundamental language we have, this technique uses thoughts, music, images, and suggestions that guide your imagination toward a relaxed, focused state.

Hakomi Therapy—is a body-based psychotherapy developed by Ron Kurtz in the mid-1970s. The International headquarters are in Boulder, Colorado. Hakomi uses body tensions and sensations to help clients probe non-verbal levels where core beliefs direct, and influence their experiences. Body-mind awareness and touch are used to explore the body as a deep source of information, empowering the client to change their attitudes.

Herbalism—The use of herbal remedies to treat illness and encourage balance. All plant parts are used to treat illness.

Holistic Life Therapy—The process of taking aspects of a person's life, and guiding them through life transitions to help improve their well-being.

Homeopathy—Uses herbal remedies to treat illnesses. Homeopathy meds prescribe dilutions of plants, extracts, minerals, and other natural substances that work on the body's energy to heal it. This includes the use of cell salts.

Humor Therapy—Humor is a universal language. It's a contagious emotion and a natural diversion. It brings other people in and breaks down barriers. Best of all it is free, and has no known side affects.

Huna—More than a healing therapy; Huna is a principled way of life that originated in the Hawaiian Islands.

Hypnotherapy—A collection of informational and interesting websites in this healing modality of unlocking hidden treasures within our subconscious minds.

Inner Child Therapy—Getting in touch with the child within our adult beings can be extremely comforting and healing. Have you played with your child today?

Intuitive Arts—A general term for various methods of divination, such as numerology, psychic reading, and tarot card reading. Individuals may consult practitioners to seek information about the future or insights into personal concerns, or the personality.Journaling Therapy—Maintaining a journal is often therapeutic in nature, and can offer a pathway toward understanding ourselves in an intimate way.

Kinesiology—The practitioner uses the body to identify pain, and other ailments, including allergies. The Kinesiologist tests muscles, testing to detect body system imbalance.

Labyrinth Therapy—A tool for creating sacred space, journeying inward, and reconnecting with the Earth and sky. Labyrinth therapy is made as a single winding path, folding back on itself, leading to the center. Unlike a maze, which has multiple paths, and dead ends, in a labyrinth you leave by the same path which you enter.

Light Therapy—Artificial light, as well as, sunlight are used to help aid in physical and psychological health. Often times this is used to help control hormone production, and other disorders such as seasonal affect disorder (SAD).

Light Worker—A person who has recognized their ability and power to restore and transform consciousness with the highest intent; someone who facilitates the return of the earthly plane to a healthy, happy state, and is aware of the truth about themselves, and the nature of their existence. Someone who finds their powers coming into fuller and fuller expression as it should be with proper usage.

Massage—The manipulation of soft tissue with specific techniques to promote healing, and restore health.

Magnet Therapy—Based on the magnetic field polarity, magnets are used to treat afflictions.

Meditation—A relaxation procedure that can often produce an altered state of mind and help the mind stay focused and still. This technique is used to help with mental, and physical disorders, and also for those who want to maintain health and balance.

Mind-Body-Spirit (MBS) Counseling—Working with clients to help them develop an enriched life; teaching coping skills, and offering guidance that helps heal the mind, body, and spirit.Movie Therapy—Movie Therapy is a mind therapy that involves the client viewing certain films under the supervision of a therapist, in order to help treat emotional and mental conditions.
Music Therapy—Music and sounds can be incorporated into many types of healing modalities, such as, meditation, massage, hypnosis, etc. Playing an instrument or listening to music in and of itself has therapeutic benefits.

Native American—healing is thousands of years old, and combines religion, spirituality, herbal medicine, and rituals to treat medical and emotional problems, including trauma and addictions. Because there are hundreds of tribal nations, the practices vary, but generally include purifying ceremonies, chants, sweat lodge, and other tribal customs. Healing rituals can last for minutes, days, or weeks, and may involve a combination of dance, chanting, body painting, and prayer.

Naturopathy—This is a term where an experienced practitioner will look for the causes of any illnesses and imbalance and explores diet, exercise, rest and relaxation, and other therapies to help the body heal itself naturally. Vitamins, Bach flowers, cell salts, nutrition, and herbal treatments are often used as a modality.

Neuro-linguistic Programming (NLP)—is a set of techniques whose goal is to alter limiting patterns of thought, behavior, and language. In conversation, practitioners observe the client's language eye movements, posture, breathing, and gestures, in order to detect, and then help change, unconscious patterns linked to the client's emotional state.

Nutritional Therapy—is the science of balancing the intake of nutrients, such as, vitamins, minerals, and amino acids. Nutrition concerns everything that the body does with food to sustain life and growth. What you eat affects your health and enjoyment in life. Healthy eating and a positive attitude can improve the body's use of food. Western nutrition often views only the chemical components of food, and associated caloric content, whereas most alternative therapists place value on the energetic and spiritual aspects of food as they affect our health.

Orthomolecular Therapy—This modality applies large doses of vitamins and minerals to treat physical and emotional issues.

Prayer—Regardless of religious or spiritual tradition, prayer in general reflects a belief that there is a power greater than the individual, and that it is possible to access that power through words or thoughts. Many people attribute the healing of their physical or mental conditions to prayer, or to whatever their personal belief in a God or Higher Source might be.

Relaxation and visualization—Using visual techniques to relax and reduce stress, and tension.

Reflexology—Uses the feet and hands to manipulate different organs in the body. Gentle massage or pressure is applied to specific reflex points encourage healing.

Rapid Eye Technology (RET)—is a self-empowering technique which provides for ocular assisted release which simulates REM sleep patterns characterized by systematic movement of the eyes and eyelids, rapid verbal communication.


Regression Therapy—Regression therapy can unfold mysteries hidden deep within our childhoods, and can also help past life memories surface for anyone interested in the possibility of reincarnation.

Reiki—Trained practitioners channel energy to balance the life energy.

Rolfing—Concentrates on manipulation to reshape the body into natural alignment.

Shamanism—This term has many aspects, however for the sake of healing, a shaman provides spiritual guidance by way of trance like states to determine the causes of your illness and look for potential cures.

Self-Help or Self-Improvement—The act or instance of improving one's self without assistance from others. This usually entails resolving or eliminating poor self-image, non-productive thought patterns, painful memories of past trauma, habits, addictions or improving confidence, physical conditions or skills through repeated positive affirmations. It may include self-healing, personal growth, self-hypnosis, guided imagery or subliminal messaging.

Shiatsu—A massage that uses the meridian channels to stimulate energy flow in the body by means of massage.

Spiritual Therapy—Spiritual approaches to health and healing.

Soft Tissue Release (STR)—is a powerful sports injury treatment technique developed by Stuart Taws while working with the British Athletic Team. STR deals directly with the reasons for soft tissue dysfunctions and subsequent referred pain, and nerve entrapment. In acute situations, STR affects the insidious way scar tissue is formed, and in chronic conditions STR breaks up the fibrotic and adhered mass of scar tissue to quickly allow the muscle to return to its natural resting length.

Sound Therapy—The therapeutic use of sound and music to reduce anxiety and emotional stress, lower blood pressure and heart rate, and promote healing.Subliminal Messaging—The use of images, sounds, or thoughts, which bypass our conscious mind's ability to block or negate information. This is a self-help technique. The premise is that our sub-conscious minds are always listening to our thoughts, and accepts them at face value. However, if we have a negative self-image or low self-esteem, our conscious mind will reject any suggestion that we are; as an example: attractive, intelligent, or worthy of finding happiness. Subliminal messaging attempts to bypass the conscious gate guard and plant the seeds of positive affirmations, which will lead to real change.

Toning—Using the human voice to make healing sounds of any nature. These sounds open up our body to become more ourselves. Several vowel sounds are thought to be particularly effective.Tuning (Harmonic Healing)—Using harmonic vibrations to bring the body's vib l frequencies back into their healthy normal resonant states. Tuning was developed by Christopher Tymmes to replicate the effect of Tibetan monk chanting.
Vibrational Healing—Practitioners of vibration healing (also called vibration medicine) use a variety of modalities that seek to promote healing by balancing the client's energy field.
Yoga—A gentle exercise system that benefits the body through breathing and exercise.

Zero Balancing—A technique used to work on the musculo-skeletal system to assist even energy flow, and improve posture to generate harmony encouraging the body's self-healing ability.

Holistic Health and Nutrition Part 1

Did you know?

* That over 7 million Americans are taking antidepressant
* 250,000 people die each year from adverse side effects of their medication
* 300,000 people die each year from diet related illness
* Antidepressants only work for 35 to 40 percent of the depressed population.
Everything we put in our body, including water affects our biology and our moods. Could it be the cure for depression and anxiety is simply a good diet? Science is now proving through extensive research that there is truth behind this statement. Brain chemicals such as dopamine, serotonin, and norepinephrine appear to be influenced by foods we eat. Did you know a turkey sandwich can calm you down? How about a hand full of almonds or pumpkin seeds to reduce anxiety? Feeling stressed? Then why not have tuna salad in an avocado followed by a cup of frozen sorbet? This small article will begin to introduce you to some common nutritional facts and supplements.

Basic Supplements and Foods that Help With Mental Well Being

Folic acid
Because folic acid is often deficient in people who experience depression, eating foods that contain this vitamin could help by reducing the high levels of homocysteine associated with depression. Leading Food Sources of Folic Acid: Asparagus, Beets, Spinach, Peas, Avocados, Brussels sprouts, Bok choy, Cabbage, Savoy, Beans, dried, Chick-peas, Soybeans, Lentils, Oranges, Turkey, Broccoli

Tryptophan (amino acid)
Tryptophan, an essential amino acid, is the precursor to serotonin, which is a necessary neurotransmitter responsible for transmitting nerve impulses in the brain. Leading Food Sources of Tryptophan: fish, whole-grain cereals, vegetables, fruits, lean meats, and low-fat dairy products. Soy products: Soy milk, tofu, soybean nuts, Seafood, Poultry, Whole grains, Beans, Rice, Eggs, Hummus, Lentils, Hazelnuts, Peanuts, Sesame seeds, sunflower seeds.

Zinc: Zinc is an ion which plays a fundamental role in a wide range of biological processes and is an essential component of various proteins and is an important modulator in the mammalian central nervous system and helps fight off depression. Leading Food Sources of Zinc: Oysters, Turkey, Pumpkin seeds, Wheat germ, Low fat yogurt, Soy nuts, Almonds, Peanuts, Sunflower seeds, Shrimp, Chicken, Lentils

Niacin
Based on niacin's well-recognized role in promoting sound nerve cell function, some experts recommend this B vitamin for relieving depression as well as feelings of anxiety and panic. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose; they also offer the mood-enhancing benefits of other B vitamins. Leading Food Sources of niacin: Rice, brown, Chicken, Pomegranates, Tuna, Lamb, Wheat, Turkey

Omega-3 fatty acids
Certain omega-3 fatty acids may be beneficial for depression. Docosahexaenoic acid (DHA) is an omega 3 long chain polyunsaturated fatty acid that is the building block of human brain tissue. Low levels of DHA have been associated with depression. Leading Food Sources of omega-3 fatty acids: Salmon, Trout, Grilled Albacore Tuna, Flaxseed, Pumpkin seed, Halibut, 4oz of Tofu, Sardines, Soybeans, Cod and Walnuts.

Magnesium
This is a mineral that may ease symptoms of depression by acting as a muscle relaxant. Leading Food Sources of magnesium: Spinach, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Avocados, Almonds, Barley.

Inositol Inositol is believed to play an important role in the messenger system to which several key serotonin receptor subtypes are linked and may be very therapeutic agents in treating some psychiatric disorders. Leading Food Sources of Inositol: Nuts, Beans, Cantaloupe, citrus, Soy, Wheatgerm, Eggs.

Foods to Avoid
Simple Carbohydrates, Sugar, Caffeine, Smoked Foods, Sausages or bacon, Cold Cuts, Pickled Foods, Aged Foods, Full-fat cheese, Whole Milk, Liver, Dark poultry, Fried Foods, Untrimmed red meats, More than four eggs a week, Alcohol, MSG and chemical preservatives, Processed Foods, White flour, baked goods, Soda or Cola products, Excessive salt, Soy sauce,Yeast concentrate.

How Accurate is Research on Antidepressants?

Former FDA Commissioner Goddard expressing his concerns over research dishonesty at a Pharmaceutical Manufacturers association meeting in 1966 stated this about the current research thirty-five years ago. "I have been shocked at the materials that come in. In addition to the problem of quality, there is the problem of dishonesty in the investigation of new drug usage. I will admit there are gray areas, but the conscious withholding of unfavorable animal clinical data is not a gray matter. The deliberate choice of clinical investigators known to be more concerned about industry friendships than in developing good data is not a gray matter. The planting in journals of articles that begin to commercialize what is still an investigational new drug is not a gray matter area. These actions run counter to the law and the efforts governing drug industry".

Goddard's immediate successor at the FDA, Dr Ley, spoke before the US Senate hearings of a spot check that showed up the case of an assistant professor of medicine who had reputedly tested 24 drugs for 9 different companies. "Patients who died while on clinical trials were not reported to the sponsor", an audit revealed. "Dead people were listed as subjects of testing. People reported as subjects of testing were not in the hospital at the time of tests. Patient consent forms bore dates indicating the subjects signed them after the subjects died" (US Senate report ).
Between 1977 and 1980 the FDA have discovered 62 doctors who had submitted manipulated or downright falsified clinical data. A study conducted by the FDA has revealed that one in five doctors investigated, who carry out field research of new drugs, had invented the data they sent to the drug companies, and pocketed the fees.
The system still remains corrupt. In fact in 1995, 150 top FDA officials held significant amounts of stock in the pharmaceutical companies they were supposed to be regulating. Drugs like Prozac have both helped and hurt people, yet while praise for them is abundant the other side of the story is often kept quiet. No fewer than 150,000 preparations are now in use. About 15,000 new mixtures and dosages hit the market each year. Approximately 12,000 human test subjects die yearly from drug testing, and many to of those deaths go unreported.

"The clinical trials system has now become a multibillion-dollar industry, with hundreds of testing and drug companies working with thousands of private doctors who mine their patient lists for test subjects". So the question for current research on antidepressants is how accurate is the research?

Holistic Mental Health has Very Few Side Effects

Did you know over 250,000 people die yearly from adverse side effects from prescribed drugs. Did you also know prescribed drugs are the 8th leading cause of death? Are you aware of the fact that there is a very fine margin between placebos and antidepressants? Please read this brochure to find out about facts that your doctor or psychiatrist does not tell you.

Just The Facts Please

Pharmaceutical companies are not generally required now to disclose results of a trial or even whether one was conducted because companies, as well as medical journals and scientists, tend to spotlight only trials that show positive results.

Psychiatric drugs damage brains and bodies in many ways and "have caused the worst plague of brain damage in medical history." Dr. Peter Breggin; Toxic Psychiatry. (1991)

Animal studies show that Prozac as well as a number of other antidepressants enhance tumor growth.

Approximately 12,000 human test subjects die yearly from drug testing, and many to of those deaths go unreported.

Under informed and overburdened primary care doctors write about 60 percent of all antidepressant prescriptions, according to the American Psychiatric Association. With more general practitioners leading the way, there has been a 73 percent increase in antidepressant drug sales from 1998 to 2002, according to IMS Health, a pharmaceutical information and consulting firm.

By 1992 more than 23,000 adverse reactions had been reported regarding to the FDA regarding Prozac.

Speaking of FDA, did you know many of them own stock in the pharmaceutical companies?

Many trials have found that antidepressants are only marginally more effective than placebos.

According to a former FDA member, "Patients who died while on clinical trials were not reported to the sponsor", an audit revealed. "Dead people were listed as subjects of testing.

Side Effects

Has your Doctor or psychiatrist informed you of all these side effects?

SSRI (Prozac, Paxil, Zoloft, Luvox, Celexa, Effexor)
Nausea, Diarrhea, Depression, Agitation, suicidal, Homicidal, Insomnia, Impaired concentration, Disorientation, Slowed mental functioning, Increased irritability and anger, Fatigue, feeling ill and worn out, Exaggerated response to stress, Reduced creativity, Impaired self insight, Feeling out of touch with yourself, Anxiety, Mania, Neurological problems, Sexual dysfunction, High Blood pressure, diabetes, Headaches, Weight gain, lethargy, dizziness, Dry mouth, Indigestion, Runny nose, Inflamed sinuses, Seizures, Influenza-like symptoms, Liver Symptoms, Gout, Joint and muscle stiffness, Slurred speech, Abnormal crying, Heart palpitations, Gastritis, Rash.


Benzodiazepines (Xanax, Klonopin, Ativan, Valium, Ativan, Lorazepam, Serax, )
Drowsiness, Coordination difficulties, Anxiety, Nervousness, Depression, Irritability, Blurred vision, Headaches, Seizures, Slurred speech, Depth perception, Agitation, Dry mouth, Nausea, Gastrointestinal disturbances, Vomiting. Hypotension, Palpitations, Rash, Incontinence, Change in libido, Increased and decreased blood sugar levels, Impairment of self awareness, Abnormal eye movements, tremor, Confusion, Insomnia, Psychosis, Liver symptoms, Panic attacks, Clumsy, Suicidal thoughts, Nervousness, Hostility, Anxiety, Confusion, Sensory disruptions, Aggression, Sleep disturbances, Nightmares, Weight changes, Tardive dyskinesia. Very addictive.

There are many more symptoms This is only a partial list

What Can I do?

Omega Fatty 3
It is stated that this helps not only treat but cure depression and bipolar disorder. Omega-3 fatty acids have the essential fatty acids that have proven to regulate function of the body's fatty acid metabolism. Fat metabolism is as important, if not more critical, than our body's metabolism of proteins and carbohydrates. The brain itself is 60% fat and that’s one-third of all fatty acids.

SAM-e
It is a natural, active form of the amino acid methionine and helps process a wide variety of neurotransmitters. Low levels of neurotransmitters are believed to play an important role in depression. Controlled studies have shown SAM-e to be effective in relieving symptoms of depression, and suggested it can work as well as (if not better than) prescription-strength tricyclic antidepressants according to the Department of Health and Human Services.

Valerian and Hops
This works on calming the mind and reduces anxiety. There are many blends of this and the results are quick and free of side effects.

Calms Forte
This is known to calm the mind and help produce a peaceful sleep state. No more waking up drowsy.

Folate Acid B-9 (do not mix with an antidepressant)
15% and 38% of people with depression have low folate levels folate deficiencies tend to respond less effectively to the SSRI. Folate acid with Omega 3 is a great way to treat depression. (do not mix with an antidepressant)

Diet and Exercise
Has been proven to effectively reduce many of not most symptoms of depression, anxiety and insomnia.

Never stop taking your medication on your own.

Most doctors and psychiatrist will be opposed to stopping your medication. Make sure you work with someone who has a knowledge base in this field. More and more psychiatrist are beginning to recognize the deadly effects of these drugs and there are a few natural alternative doctors emerging. If you want to decrease your chance for long term side effects and permanent damage to your body, seek help from a trained holistic practitioner or a Natrupath. Any medication you decide to go off, it is important that you have guidance and direction. Cold turkey off any medication can result in very harmful reactions.

Helpful Books
Your Drug May Be Your Problem By Peter Breggin
Toxic Psychiatry By Peter Breggin
Prozac Backlash By Joseph Glenmullen
Antidepressant Fact Book By Peter Breggin
The Truth About the Drug Companies: How They Deceive Us and What to Do About It By Marcia Angell
Blaming the Brain : The Truth About Drugs and Mental Health By Elliot Valenstein
Prozac: Panacea or Pandora? By Ann B Tracy Chase Shphard
Let Them Eat Prozac: The Unhealthy Relationship Between the Pharmaceutical Industry and Depression by David Healy