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Contents autumn2014
volume 02 | issue 04
FEATURES
10 14 16 20
COVER STORY: Jay & Michelle Barnes Embracing Bipolar Disorder
23 28 33 36 38 40 42
Omega-3s Why They’re So Good for You!
48
Michael Phelps Turning ADHD into an Advantage
Cathy Matthews Using Her Experiences to Help Others
Self-Acceptance vs Self-Esteem Is Trying to Improve Self-Esteem Bad for Your Emotional Stability?
PIETER DE JAGER
Antidepressants Underrated or Overprescribed?
WIN!
fabulous book giveaways
Your Brain Whole, Halved and Quartered
pg 8, 9 & 46
MOVE: Yoga The Complete Mental Wellness Solution?
16
DO: Positive Affirmations How and Why They Work RELATE: The Inner Critic Quieting the Voice
23
TRY: Colour Therapy Balance Your Life with Rainbow Hues EAT: Healthy Options Aubergine, Feta & Tomato Salad Roasted Pepper & Tomato Soup
subscribe
33
pg 47
IN EVERY ISSUE... 03 Editor’s Notes
43 Inspiration
06 Inbox
44 8 Steps for Mental Wellness
07 Newsdesk
46 Resources Autumn2014 | 1
PUBLISHING EDITOR Jen Goy jen@thrivemag.co.za CREATIVE DIRECTOR Angelique da Costa angelique@thrivemag.co.za BUSINESS DEVELOPMENT DIRECTOR Andrew Sullivan andrew@thrivemag.co.za ASSISTANT EDITOR Jean Jacobs jean@thrivemag.co.za SOCIAL MEDIA Lara Potgieter lara@thrivemag.co.za COPY EDITOR Anna Herrington anna.herrington@gmail.com ADVERTISING ENQUIRIES andrew@thrivemag.co.za SUBSCRIPTION ENQUIRIES subs@thrivemag.co.za EDITORIAL ENQUIRIES info@thrivemag.co.za PRINTED BY Tandym Print RETOUCHING BY Colour Extreme DISTRIBUTED BY Ezweni COPYRIGHT Turquoise Swan Media (Pty)Ltd. All rights reserved. Reproduction in whole or in part is prohibited without prior permission of the Editor.
Thrive is now available at selected Pick n Pay Pharmacies, CNAs and Exclusive Books. See
thrivemag.co.za for details.
Panel of Experts
Prof. Dan Stein BSc(Med), MBChB, FRCPC, PhD, DPhil Dr Judy Bentley MBChB, MMed(Psych), FCPsych(SA) Dr David Dennis MBChB, FCPsych(SA) Dr Neil Horn MBChB, FCPsych(UK) Dr Nazmeera Khamissa MBChB, MRCPsych(London), FCPsych(SA) Dr John Parker MBBCH, FCPsych(SA) Dr Arien van der Merwe MBChB, FRSCH(London), MISMA(UK) Zahava Aarons MA(Clin Psych) Engelie Brand MSc(Med App Psych), MA(Clin Psych) Equivalence Bradley Drake MSc(Clin Psych) Keri Drake BA(HMS) Honours(Biokinetics) Zureida Garda MA(Clin Psych) Tebogo Makgabo MA(Clin Psych) Corrie Davidson MA(Social Work) Dr Rene Jeannes M.Tech Homeopathy Beatrice Rabkin BSc(Nutr Med), Dip.Pharm Shona Saayman BSc(OT) Honours Dr Jaci Schultz M.Tech Homeopathy Nurain Tisaker BSocSc(Social Work) Honours LIFE COACHES: Godfrey Madanhire, Elmarie Potgieter, Susan Roy ACC. PCD. Our Panel of Experts
Need advice?
PERSONAL STORIES All personal stories in Thrive are real. However, due to the stigma surrounding mental illness, most people wish to remain anonymous. If you would like to make contact, email stories@thrivemag.co.za. Your message will be forwarded to the person concerned.
are here to help! hello@ thrivemag.co.za
IS PUBLISHED BY
YOUR STORY
ON THE COVER Jay & Michelle Barnes PHOTOGRAPHY Pieter de Jager HAIR & MAKE-UP Shanaaz Surtie
Have you suffered from mental illness at some point in your life? Are you willing to tell your story and inspire others? Email us on hello@thrivemag.co.za DISCLAIMER: The views and opinions expressed in this magazine are those of the contributors and not necessarily those of Thrive. Always consult a specialist before making any changes to your diet or medication.
204 Rustenburg Arcadia Road Rondebosch Cape Town PO Box 13551 Mowbray 7705 Tel: 021 685 1431
welcome editor’s notes
volume 02 | issue 04
E.L.S.K.E PHOTOGRAPHY
W
I’d love to hear from you! email hello@ thrivemag. co.za
elcome to the Autumn 2014 issue! And yes, it’s been rather a long wait. Many thanks to our subscribers and regular readers for their kind patience. I decided to cancel the Summer 2013 issue. Not an easy decision to make – it never is when one has made a personal commitment to something – but a necessary and unavoidable one. I was approaching burnout. Eighteen months of hard work and minimal time off had taken its toll. Through my extensive experience of depression, I knew the signs: continual exhaustion coupled with a marked decrease in enthusiasm for a project which I knew I absolutely loved. I was also painfully aware of where those signs were pointing to, and that was, euphemistically, not a good place at all. And if I was to crumble, Thrive would crumble with me, making its name tragically ironic.
“PART OF ACCEPTING OUR LIMITATIONS IS FINDING A WAY TO WORK AROUND THEM.”
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So I took a break. After all, if nothing else, I needed to practice what I preach and one of those things is acceptance of (in my case) a predisposition to depression and learning to live alongside it. To successfully do the latter, it is important to learn about one’s triggers: firstly, what they are, secondly, how to recognise them, and thirdly, how to respond to them proactively. However, we live in a real world – a world where for any venture to be successful, things need to get done and deadlines need to be met. Part of accepting our limitations is finding a way to work around them, or at least to commit to realistically achievable goals. In my case, the solution was simple – I needed to get help. And so Team Thrive has more than doubled in size. And what a Team … without you Thrive would simply not be Thriving! Yours in Thrivational Wellness,
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our twice monthly newsletter by going to thrivemag.co.za Autumn2014 | 3
HAVE YOU ENJOYED READING THRIVE? TELL US WHAT YOU THINK!
HELLO@THRIVEMAG.CO.ZA
Understanding Family Members I subscribed to your magazine a few months ago and can’t wait for the next issue. There is a history of mental illness in my family and the articles in Thrive have helped put things into perspective. Before, I never really took the time to think about mental health issues. I look forward to reading more informative articles that can help sufferers and nonsufferers alike. Keep up the good work! Anonymous, Cape Town
I Am Not Alone … I’m a student and was given a copy of Thrive by the university’s wellness service. It’s filled with lots of useful information that has helped me immensely. I have suffered from intense anxiety for several years and
PROF. DAN STEIN BSc(Med), MBChB, FRCPC, PhD, DPhil Dan is Professor of Psychiatry and Head of the Department of Psychiatry & Mental Health at the University of Cape Town. He is also Director of the Medical Research Council (MRC) Unit on Anxiety & Stress Disorders. www.health.uct.ac.za
6 | Autumn2014
have recently been diagnosed with generalised anxiety disorder. I have found it difficult to talk to my friends about it, mostly as I’m scared that they will judge me. However, the magazine has shown me that lots of people suffer from mental illness and I am definitely not alone or abnormal. Hopefully in time I’ll pluck up courage to tell others about my experiences. Meantime I’ll be scanning the stores for the next issue! Thank you. Adrian, Cape Town
Accepting ADHD Many thanks for the feature on ADHD in the last issue of Thrive. I have been struggling with lack of focus and concentration as far back as I can remember. However, although I suspected I may have ADHD, for some reason I didn’t want it formally diagnosed. I guess I was scared of the label as I thought that it would make me feel inferior; also that if people knew,
DR NAZMEERA KHAMISSA MBChB, MRCPsych(London), FCPsych(SA) Nazmeera is an integrative psychiatrist in private practice in Pretoria. She believes that the search for health, wholeness and wellness goes deeper than simply the treatment of symptoms. www.puremind.co.za
they would treat me differently. What really stood out in the article was the fact that ADHD can be likened to any other physical challenge such as poor eyesight. If one couldn’t see properly one would have no problem getting help in the form of glasses. Yet, somehow one doesn’t feel the same way about a mental condition. I realised this doesn’t make sense and decided to book an appointment with an ADHD specialist. I was diagnosed and recommended, before going on medication, to investigate lifestyle changes in order to manage the condition. I’ve been seeing a nutritionist and a life coach, and it seems to be paying off. It’s early days but I’m optimistic that I will get on top of my disorder. Jenny Frame, Johannesburg Thanks to the readers who wrote in. We so appreciate hearing from you and are thrilled that Thrive is proving to be so helpful to so many.
DR JUDY BENTLEY MBChB, MMed(Psych), FCPsych(SA) Judy is a psychiatrist in private practice in Cape Town. She is on Thrive’s Panel of Experts and wrote the article 8 Steps for Mental Wellness on page 10. claremontneuropsych.co.za drjudybentley@gmail.com
DEBBIE WILDING Debbie was a professional ballet dancer for many years and is now a yoga teacher based in Cape Town. She specialises in remedial yoga and also practices massage, reiki and the Bowen technique. debbiewilding27@ gmail.com
autumn2014
From the wintery depths of mental despair in the heart of poverty, comes the rebirth of hope through reconnection. Bring on the Spring! Visit Lentegeur Psychiatric Hospital on the impoverished Cape Flats in Cape Town and you’ll see, similar to many such hospitals, what looks like a prison. The purpose of the Spring Project is to redesign what a psychiatric hospital looks like, feels like, is and does, using ecological principles. Spring is about getting in touch with our roots as we blossom in the sunshine. This metaphor of spring as the rebirth of hope through connection is brought to life by the project through a series of strategies that involve the development of beautiful gardens, food cultivation, recycling and other rehabilitation projects, as well as a program of cultural revival. The project forms part of the
volume 02 | issue 04
programme for Cape Town World Design Capital 2014 and in September it will host a Spring Festival where, for a few days, the hospital will be opened up to the public to celebrate the “beauty and power of true healing”. There will be a series of cultural events as well as tours, lectures and demonstrations exhibiting the different forms of care on offer and examples of how these are being transformed through the project. To raise the funds necessary for this festival, a campaign has been launched on the crowdfunding website, Thundafund (modelled on the US site, Kickstarter). Lovely rewards (such as your name on a pebble lining the flower beds or a T-shirt) are offered for donations from as little as R10. Please help make this innovative and extremely worthwhile project a reality and visit thundafund.com/lentegeur
Various studies led by Lisa Miller, professor and director of clinical psychology and director of the Spirituality Mind Body Institute at Columbia University, have indicated that regular spiritual activity can help alleviate and protect against depression. These studies have been published in both the American Journal of Psychiatry (2012) and JAMA Psychiatry (2013). One study indicated a 90 percent decrease in major depression in high-risk adults who said they highly valued spirituality or religious affiliation. Another study showed that frequent engagement in meditation or other spiritual or religious practice resulted in a thickening of the brain cortex (the outer layer) in precisely the same regions that had otherwise shown thinning in people at high risk for depression. This could account for the enormous decrease in incidence of the condition.
“When ‘I’ is replaced by ‘We’, even illness becomes wellness” – HealthyPlace.com
Autumn2014 | 7
autumn2014
volume 02 | issue 04
3 COPIES UP FOR GRABS
SANE NEW WORLD RUBY WAX
Review by LARA POTGIETER Social Media Consultant & Contributing Writer
8 | Autumn2014
R
enowned comedian, author and mental health campaigner Ruby Wax’s Sane New World: Taming the Mind, is packed with useful information about managing the “bucking bronco of a mind” which governs all that we are and all that we do.
Wax earned a degree in mindfulnessbased cognitive therapy from Oxford University, and Sane New World condenses the most significant aspects of what she has learnt and makes them accessible to everyone – mental illness sufferers and non-sufferers alike. Sane New World is filled with frank accounts of her own psychological difficulties and attributes modern mental illness to the many pressures of today’s world, which is saturated with useless information and where everything is expected instantly. After her own burnout, Wax became interested in whether it was possible to take control of the workings of the mind. In her search for answers, she learnt much about the structure and operations of the brain. Through synopses, engaging analogies, accessible illustrations and laughout-loud humour, Sane New World offers readers a crash course in the understanding and best use of their brains. Wax’s academic and personal journey led her to the conclusion that it is indeed
WIN!
possible to mould our brains by applying patient understanding and careful selfregulation. She recommends mindfulness, the practice of consciously paying attention to the present moment in a non-judgmental way. In Sane New World she says, “Mindfulness gives you some of the utensils to help you turn something you burnt and destroyed into something that tastes good and feels soothing.” Wax traces the development of the practice of mindfulness and outlines its potential to assist with issues such as self-control, the regulation of emotions, anxiety, feelings of disconnectedness, negative thoughts and addictive behaviours. Easy and practical exercises that can be used in the cultivation of mindfulness are also provided. What sets Sane New World apart from other books about mindfulness is not only the author’s sharp wit but her acknowledgement of the realities of using an ancient Eastern philosophy in a modern Western world. Instead of proposing a black-and-white solution, she advises readers on how best to marry the “doing” and “being” modes that are important in our daily lives, and provides alternative practices for those not sold on the mindfulness idea. A worthwhile read, Sane New World may be the resource you have been looking for in your attempt to befriend “the grenade at the bottom of the cookie jar” that is your brain.
FOR ONE OF THREE FREE COPIES OF SANE NEW WORLD Email win@thrivemag.co.za with your full name and title of the book.
autumn2014
The South African Depression and Anxiety Group was started in 1994 by Zane Wilson. She was motivated by her experience of severe panic disorder which resulted in her not being able to drive, go to restaurants or theatres, do any shopping or even stay at home alone. It took ten years for the correct diagnosis to be made and, after just four weeks of medication, all her symptoms disappeared and she was able to live a normal life again. She became aware how little help and support was available for people suffering from mental disorders and resolved to change this. From small beginnings, SADAG has grown to be the largest mental health NGO in South Africa. It has a 15-line call centre and is open from 8am to 8pm, seven days a week. There are over 100 volunteers and more than 220 support groups countrywide. It is certain that their mental health outreach programmes have reached thousands of people across South Africa during its 20-year existence, and they are guaranteed to reach many more in years to come. THRIVE SUPPORTS Well done, SADAG! SADAG BY sadag.org DONATING 5% OF ALL OUR info@anxiety.org.za SUBSCRIPTION 0800 21 22 23 INCOME
volume 02 | issue 04
Good Medicine Patrick Holford
GIVEAWAY
In his latest book, Patrick Holford cites that it 3 is not the lack of drugs, but rather the lack of COPIES good nutrition which is causing the plethora UP FOR of chronic diseases ailing our modern world. GRABS He covers over 75 of the world’s most common health problems and offers nutritional solutions to help prevent or reverse them. These solutions are all tried and tested and indicated to work, both in clinical research and in practice. Email win@thrivemag.co.za with your full name, phone number and title of the book.
Autumn2014 | 9
PIETER DE JAGER
Jay & Michelle run SADAG associated bipolar support groups. For more info see bipolar.co.za
10 | Autumn2014
FOR THE PAST 25 YEARS, JAY BARNES HAS TRAVELLED THE ROCKY ROLLERCOASTER ROAD OF BIPOLAR DISORDER. 20 YEARS AGO HE MET AND MARRIED MICHELLE AND, WITH COURAGEOUS HARD WORK AND PERSISTENCE, THEY HAVE NOT ONLY MANAGED TO COME TO TERMS WITH JAY’S DISORDER, BUT ARE UNDENIABLY THRIVING! THIS IS THIER STORY ... Jay, what led up to your diagnosis? I was diagnosed in the late 1980s when I was around 34 or 35 years old. One could say it was a classic case of bipolar disorder onset. I was the director of computer services at the University of Bophuthatswana, as it was known then, and under an enormous amount of pressure. I began to work very long hours in order to cope. In addition, my second daughter was born and the extra parental responsibility that this entailed was most definitely a contributing factor, especially because I had always been ambivalent about having children. I had battled with insomnia for many years, and this started becoming worse.
What was the final trigger? A colleague of mine was abusing his rights to use the facilities that I managed. I confronted him and he attacked me physically. We ended up in a fight and I struggled to pin him down until security could take charge of the situation. Even though there were witnesses who saw that he attacked me first, he lodged a complaint with the registrar and it became a race issue. This sent me over the edge. I had a “mixed-state” episode (i.e. the energy of mania but inwardly focused) and was close to being psychotic. My boss wanted to hospitalise me after the incident but I managed to talk my way out of it. However, I was kept heavily sedated for several days.
Autumn2014 | 11
Jay & Michelle’s farm in Malmesbury
J&M TOP TIPS Keeping a life routine is very important. *** Take your medication – only your medication and all of your medication! *** Talk to your psychiatrist about how you are feeling. Learn to recognise your episode triggers and take action as soon as possible. *** Make sure you have a good support system. Research has shown that support groups really do work, so join one if possible. *** Learn to accept your illness and always remember that when things get bad, “this too shall pass”. It truly is possible to live a fulfilled life despite the challenges of bipolar disorder. *** If you are a supporter, look after yourself first before you even think about helping a sufferer.
How did you feel about being diagnosed?
Tell us about your suicide attempt.
I felt alone. I’d heard about bipolar disorder but had never met anyone who suffered from it. I began seeing a psychologist at the university three times a day – morning, lunchtime and after work – and that really helped me. I wasn’t really seeing her for therapy, rather just to keep myself going during that period. She felt it was very important that I maintained a routine and kept working, which I did. I was prescribed medication and didn’t have an issue with taking it. Back then mental illness seemed to be seen as an open and shut case where you took your meds and that was it. We weren’t as aware about side effects and possible alternative strategies.
I became part of a group of five friends. We often went out together and I felt like I was making contact with the world for the first time since the diagnosis. I was sharing a house with one of the girls in the group and eventually found out that she and one of the other guys were sleeping together. It felt like I had completely misunderstood everything, and it freaked me out. Because my medication was not readily available in my town and had to be ordered in bulk, I ended up having threemonths’ worth of pills. I took these together with two bottles of whisky and drove into the bush. A Tswana cowherd found me by accident. The car was a write-off and I was in a coma for three or four days. However, I eventually recovered from this event, both physically and emotionally, and entered a period of relative stability.
Did life change after your diagnosis?
Jay & Michelle
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1998
There was a change in attitude towards me amongst my staff. My behaviour was still erratic, and eventually my first wife decided she couldn’t deal with the situation anymore and took herself and our daughters back to England (I’m British but have lived here for 40 years). I’m still recovering from this. One of my daughters refuses to know me, and I am only now starting to communicate with the other. Within a few months of my first episode, I tried to commit suicide.
Tell us about your life in Cape Town. A year or so after my diagnosis, I decided to move to Cape Town. It was largely to do with the politics at the university. I had also gotten myself into a lot of debt due to spending too much time at the casino that was close to where I lived. Reckless behaviour like this is common in bipolar sufferers, especially in manic episodes. I needed to get out of that environment and so I found a job in Cape Town. Things were alright for a while until, in the early 90s, I was prescribed Prozac, an
How do you cope with your illness now? Besides taking my medication religiously, I have a very good support system including Michelle, my doctors and understanding friends. Additionally, being an advocate for the illness and running support groups has helped me. Eighteen years ago, Michelle and I joined a Cape Town bipolar support group and eventually took it over when the leader was no longer able to run it. I was fairly educated about the illness and I had already become the “go-to-guy” in the group for answers to questions.
Helping other people has been extremely healing for me. We now run two monthly groups – one in the Southern Suburbs and one in the Northern Suburbs. I recently completed a Masters’ degree and my thesis was on how to convert successful face-to-face support groups into online ones. I am now busy with my doctorate on how to use information technology to help people with bipolar disorder.
Jay age 12
Michelle, what has it been like for you? The first two years after we met were very difficult, but after a while I realised that I shouldn’t fight it. When he was in an episode I just let him be and, if I felt he was picking a fight, I didn’t respond. This frustrated him, but eventually led him to stop directing his anger towards me so that we were able to talk about things. I’m just always so relieved when he feels better because it hurts me so much to see him in an episode. I forgive him and I don’t hold onto things, which I think is very important. My girlfriends and my spiritual life have also definitely helped me to cope. I think people don’t realise that supporters need just as much help as sufferers, if not more. They deal with things that the sufferer doesn’t, for example dealing with the consequences of the sufferer’s behaviour during episodes. PIETER DE JAGER
SSRI (selective serotonin reuptake inhibitor) antidepressant. This was before it was known that people with bipolar disorder shouldn’t take an SSRI on its own, but rather an SSRI in combination with a mood stabiliser. I gradually slid into an episode, and eventually things got to a point where I arrived at work one day not realising that I had been missing for ten days. I had no idea where I had been or what I had done. Once it became known at work that I had a problem, things went downhill and, after a few more bad incidents, it became clear that the corporate environment wasn’t working for me. By this time I was married to Michelle and we decided to buy a farm just outside Malmesbury. We tried living off of it for a while but it didn’t turn out to be financially viable. I then managed to get a job at the Cape Peninsula University of Technology, the nature of which really suits me. I have been working there for 10 years now. We still live on the farm, and its peaceful atmosphere definitely plays a large role in my ongoing wellness.
Autumn2014 | 13
BARBRA CO WLEY
CATHY MATTHEWS HAS BATTLED WITH DEPRESSION AND ANXIETY FOR MOST OF HER LIFE. SHE HID IT FOR MANY YEARS, BUT IS NOW OUT AND PROUD, AND USING HER EXPERIENCES TO HELP OTHERS…
What events led to your struggle with depression? My first husband, John, and I were childhood friends and started dating when we were both at teachers’ training college. We married a year later and I soon became pregnant. After John failed a year at college and dropped out, he decided to become a policeman and, a year into our marriage, committed suicide by shooting himself. Things were very hard after that and I was never really the same. I stopped studying and lost many friends as people blamed the suicide on me. I didn’t see a psychologist and had no-one to talk to – I just had to get on with my life and pretend that everything was fine. A few years later I met my current husband, Christian,
14 | Autumn2014
and it was love at first sight! We married very quickly and, within a few years, I gave birth to two more sons, Christopher and Alistair. But things weren’t easy. Christian had a problem with alcohol which led to many sad times for our family.
Tell us about your “breakdown”. After giving birth to Alistair I suffered from post-natal depression (although, I only now recognise it as such). In an attempt to ease the feelings of worthlessness that I was experiencing, I started studying again. I attended college during the day, stayed up late at night to complete assignments and, in between, cared for my three young children. I began to experience a
lot of anxiety, was continuously tired and eventually everything became too much. One morning I needed to get to campus to write a test and the car wouldn’t start. It was also full of empty beer bottles. I tried to wake my husband up, but he didn’t seem to care that I was going to be late. This upset me greatly and I ended up throwing my coffee mug against the wall and I couldn’t stop crying and shouting. I went to my neighbour’s house to calm down. She took me to the doctor who referred me to a psychiatrist. I was diagnosed with major depressive disorder and prescribed medication. Things were mildly manageable after
“KNOW THAT SUFFERING FROM DEPRESSION DOES NOT MAKE YOU A BAD, WEIRD OR LAZY PERSON”. this, and I graduated from college and started teaching. However, I was always on edge and pretending I was ok.
What was your lowest point? A few years after being diagnosed, I tried to commit suicide. I took an overdose of pills and ended up on life support. The doctors told my husband that I would never recover sufficiently to be able to look after myself, and that he should find a place for me in an institution. However, he decided to care for me at home. It wasn’t easy though, as I was like a small child, starting from scratch. But, as ill as I was, I regarded it as an enormous blessing that I survived, and I promised God (I am a Christian) that I would go out and tell people about depression, help others who suffer and create awareness.
What happened afterwards? The strength I drew from my spirituality enabled me to persist and, against all odds, I slowly got better. However, things weren’t easy emotionally. My eldest son really battled with my condition and was extremely angry. I felt extremely guilty and became depressed again, although I was still seeing my psychiatrist and taking medication. Once I recovered physically, I started teaching again. However, somewhere along the way I lost my sense of purpose and connection with God. I started drinking with my colleagues and became a different person – a person I’m not proud of. Additionally, things weren’t right at home. We were a
dysfunctional family, but nobody on the outside could see it.
Why did you keep everything hidden? I grew up learning that you must handle your problems and not involve other people. Therefore, I couldn’t let anybody know about my situation. Also, in my community, there is a stigma attached to depression and many of the priests think that it is a sin.
When did things get better for you? About five years ago I was once again feeling suicidal but, instead harming myself, I decided to give my life over to the Lord and let Him be in charge, and this pulled me through. I stopped drinking and came out and told my colleagues about my condition. I also started seeing a psychologist on a regular basis which helped a lot. I would say that the depression only lifted properly for the first time in 2010. I opened the curtains and I could see colour! The leaves were green and the sky was blue! Before, I had only seen black. However, I still battle at times, especially with anxiety. But I am determined not lot let it beat me!
What led you to get involved in pastoral care? In 2011 I decided to study pastoral care after seeing an advertisement in a magazine. As a child I had dreamed of being a psychologist. I now have a Higher Certificate from the University of the Free State, and I am currently doing my bachelor’s degree. My goal
is to complete my doctorate in four years’ time. I know it won’t be easy, but I know that I can do it!
Tell us about your support group. Part of our pastoral care practical work is to start a support group and, after seeing SADAGs phone number on TV, I got in touch with them. I run two SADAG-associated groups – one monthly and one weekly. In the advertisements for the support group, I use words like “sad” and “lonely” instead of “depression” which tends to discourage people from attending due to the stigma. Running the support groups can be stressful, but I am glad that I am able to help other people. It means that something good has come out of all I have been through. I was helped and I promised to help others, and the greatest reward for me is when people leave the meetings with smiles on their faces.
Any last words for Thrive readers? I know that not all readers are Christian, but I do believe that we all have a Higher Power. I think that connecting to that power is extremely important as it can be a source of enormous strength. Also, seek the help you need from doctors, counsellors and support groups – you don’t ever have to be alone. And know that suffering from depression does not make you a bad, weird or lazy person. For info on support groups in your area, please contact SADAG 0800 21 22 23.
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B
it by bit, the world is realising that depression is one of the biggest scourges of our time. The World Health Organisation has predicted that by 2020 – six years from now! – it will be the second largest cause of disability (with heart disease being the first). By 2030, it will most likely top the list. The first antidepressant, Tofranil (imipramine), came onto the market in 1958. The arrival of Prozac (the first SSRI – selective serotonin
16 | Autumn2014
re-uptake inhibitor), in the late 80s, created an enormous buzz, making the cover of Time magazine and being hailed as the wonder drug of our time. Since then, many more types of antidepressants have been developed, each cited as more effective than the last. As early as 1994, Newsweek noted that they had “attained the familiarity of Kleenex and the social status of spring water”. Worldwide, billions of dollars’ worth of antidepressants are sold annually, undoubtedly making
them an excellent money-spinner for pharmaceutical companies. However, awareness of this has led to intense questioning and controversy. Are antidepressants as useful as they are made out to be? Is this usefulness perhaps a fiction created by pharmaceutical companies leading to gross overprescription? There is no doubt that depression is rife, but is the equally rife consumption of antidepressants warranted? Thrive asked a few well-known psychiatrists for their opinion…
DEPRESSION: SAD MOOD vs ILLNESS Emeritus Professor Lynn Gillis, psychiatrist Depression may be common, but we must distinguish between a feeling state and a disease. However, both exist and both can burden our lives. Everyone has experienced the feeling of depression at some point in their lives – often it is precipitated by unhappy or unpleasant events, particularly loss. Things look dark, we lose our lustre, brood on morbid things and see little joy in anything. Sometimes we slow down, even having suicidal thoughts. But that is a feeling state and will eventually get better. When things go well, even when good things happen during the course of the day, the unhappy feeling relents. Some say it is an advantage to experience depression as it makes us aware of our shortcomings or unexamined parts of our lives and interactions. But this is the feeling state and not an illness. It is better called dysphoria, the closest meaning being a feeling of unhappiness or being ‘down’, or dysthymia which literally means despondency. The other state of depression is a very severe and dangerous form of psychiatric illness. Although it bears resemblance to the feeling state, it is characterised by specific and serious symptoms, including a continuous
depressed mood and loss of interest in most activities, agitation or fatigue most of the time, as well as feelings of worthlessness or guilt, and recurrent thoughts of death. There may also be physical symptoms such as significant weight loss and sleep disturbances. Not all symptoms may be obvious and they vary in degree and intensity. Depression can come in spurts, remit absolutely, become chronic or recur many years later. Sometimes it is interspersed with periods of excitement and overactivity. In other words, depressive illness is not like the measles which always manifests in the same way, although severe depression will show most of the symptoms listed above. For all these reasons, the correct diagnosis is essential, and it is important to make the distinction between the different types of depression because treatment differs. Some of the worst forms can now be successfully treated, or at least relieved, by potent antidepressant drugs, and there are a variety of other measures which can also help, for example, electroshock therapy. However, the simple dysphoric forms respond better to psychotherapy or simply support and guidance over a bad patch. Adverse life conditions, chronic physical illness and continued stress and anxiety all play a role, and when these are cleared, the mood often returns to normal.
A HOLISTIC TREATMENT
Dr Nazmeera Khamissa, integrative psychiatrist Depending on the individual, a holistic treatment approach to depression could include:
1 2 3 4 5 6 78 “With billions of dollars’ 9 worth of antidepressants 10 being sold annually, it undoubtedly makes them an 11 excellent money-spinner for
A low dose antidepressant (this is often necessary in moderate to severe depression) Natural supplements which act as antidepressants, e.g. St John’s wort, SAMe (milder forms of depression) Correct nutrition, e.g. a low GI/GL diet in order to maintain steady blood sugar levels Dietary supplements, e.g. vitamins and omega-3s Tissue salts, e.g. Kali phos
EMDR (eye movement desensitisation and reprocessing) therapy for past trauma Psychotherapy An exercise program which could include yoga or pilates
Reflexology and massage in order to treat the body in conjunction with the mind Light therapy which is especially beneficial if there is a seasonal pattern to the depression Acupuncture
pharmaceutical companies.”
Look out for Dr Khamissa’s article on integrative psychiatry in the Winter issue of Thrive Autumn2014 | 17
Are you depressed? Take the quiz on our website thrivemag.co.za
A QUICK FIX? Dr John Parker, psychiatrist My impression (admittedly based on anecdotal evidence) is that in privileged sectors of society where there is access to private health care, some degree of overprescribing of antidepressants is going on. I do not think that anyone would dispute the argument that doctors in general, including most GPs, have been inadequately trained in psychiatry (although this is being tackled by some universities), and tend to reach for the “quick fix” of medication. Before anyone thinks this is all the doctors’ fault, I will say that I feel the more compelling factor is our culture wanting a quick and easy solution for everything. This results in a tremendous pressure on doctors to prescribe medication rather than taking the more challenging and complex route of having the patient do the hard work required to resolve difficult and painful problems that may present themselves with symptoms of depression or anxiety. Depression is not one thing and definitely not one disease. In fact, Richard Davidson, a leading neuroscientist, argued recently that there are more types of depression 18 | Autumn2014
than there are species of beetle! All we have available to diagnose depression is a collection of signs and symptoms. For example, as we know from heart disease, a cluster of signs and symptoms of heart failure can result from many different types of heart disease, each with its own specific course and treatment. Add to this the fact that we all have very different brains with our own ways of seeing things and thinking about them, and our own unique sensitivities to not only drugs but also food, stress and everything else our brains encounter. With this in mind, it becomes very clear that there is no “one size fits all” solution. This explains why psychiatrists answer most questions with something akin to “it depends”. So it is vital to understand that there is no “quick fix”, and falling for a “one size fits all” solution is never going to work. The path to healing from depression involves consideration of its nature and severity, a deep and honest look at one’s life, the realisation of the need to pursue a carefully tailored combination of options that work for you, and commitment to doing this. In short, it is about empowering oneself in the face of one of the most disempowering conditions that can experienced.
MY STORY DEPRESSION IS A STRANGE DISEASE. ALL OF US FEEL “DOWN” SOMETIMES. But we get over it. We move on. But that’s the thing about depression. You can’t just get over it. You can’t just snap out of it. I began to realise this one day in 2006 when I was walking to a class at a local university and just couldn’t stop crying. Nothing major had happened. I hadn’t fought with my boyfriend and I was enjoying my studies. There seemed to be no reason for this crazy, out of control sobbing. When someone suggested that I might be depressed, I dismissed the idea. Of course not! But the crying wouldn’t stop and I began to struggle to get out of bed in the mornings. I couldn’t concentrate, I didn’t care about my appearance and nothing could make me laugh. A friend finally beat down my door and dragged me to a doctor. The doctor confirmed that I had depression. It was a relief to find out that. I wasn’t a failure for not pulling myself together. I had an illness which affected my brain chemistry and therefore my mood. I started taking medication and after a while I felt like I wanted to get out of bed in the morning. I found myself enjoying my classes and being able to laugh again. I stayed on the medication for about four years and saw a therapist weekly who helped me to understand myself better. She gave me tools to deal with difficulties and stressors as they arose. With her guidance, and working with my doctor, I slowly and gradually weaned myself off the medication which I have now been off for three years. I have not experienced that deep depression again, but I know how important it is to monitor myself and to be aware of triggers so that I can keep taking care of myself. – ZP Email stories@thrivemag.co.za See page 2 for more info.
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BRADLEY DRAKE MSc (Clin Psych) Bradley is a clinical psychologist and founding member of the Centre for Cognitive Behaviour Therapy, Cape Town. He is internationally certified as a cognitive behaviour therapist and is an Associate Fellow of the Albert Ellis Institute in New York City. www.cognitivebehaviourtherapy.co.za 20 | Autumn2014
IS TRYING TO IMPROVE SELF-ESTEEM GOOD FOR YOUR EMOTIONAL STABILITY?
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elf-esteem as a concept has enjoyed a significant amount of attention over the last 30 years and has been the subject of numerous perspectives on mental well-being. Various psychological problems including depression, suicidality, anxiety disorders, addictions, behavioural problems, eating disorders, anger and aggression, as well as personality difficulties, have been linked to a “low self-esteem”. Because of this, enhancing self-esteem has often been the goal of many psychotherapy interventions, self-help books and mental health campaigns. In clinical practice, many individuals seeking treatment spontaneously report that they think they suffer from “low self-esteem” and many
therapists advertise therapeutic services aimed at “enhancing” self-esteem. But, are we really sure that: 1) we understand the term “selfesteem” when we use it, 2) raising self-esteem is useful and sustainable and, 3) there aren’t any side-effects to attempts to raise self-esteem? While a variety of similar definitions may exist, the concept of self-esteem generally refers to one’s level of self-confidence or perception of value or worth. If you think of yourself as attractive, intelligent, likable, smart, witty, outgoing, capable, dynamic, etc. and therefore of worth or value, then you would typically be regarded as having a high selfesteem. Someone with a negative perception of themself, who sees themself as having low worth or value would be considered to have
a low self-esteem. Technically, self-esteem can best be defined as an estimation of one’s self and therefore essentially refers to judgment of the self as a whole. Most people would argue that having a high self-esteem and working towards a greater perception of self-worth is healthy, but a more critical perspective may suggest otherwise.
Problems with the self-esteem concept The first problem with the notion of self-esteem, self-worth, self-value, self-respect or any sort of self-judgment is that it is seldom based on any kind of unconditional principle such as, “I have worth, just because I exist”. If we consider the idea of human worth, it is best to affirm that all human beings have worth or value, just because they exist and not for any other reason. However, we tend to measure our own sense of value or worth as the result of personal characteristics, predetermined standards or having achieved a set of accomplishments. Based on this way of reasoning, we continually need to prove ourselves which can lead to anticipatory “ego” anxiety where we place our perception of worth on the outcome of particular events, performances or achievements. If we don’t live up to these expectations or ideals then we perceive ourselves as inadequate, less valuable or unworthy which drives depressed moods, pathological guilt or shame, hurt and envy. This ongoing evaluation of self-worth renders us more vulnerable to emotional disturbance when the lottery of life doesn’t go our way. For example, the amount of money you earn is generally dependent on a variety of factors, many of which you have no direct control over. To only consider yourself as “good enough” if you live in
“THOSE WHO ACCEPT THEIR IMPERFECTIONS AND FALLIBILITY TYPICALLY SEEM HAPPIER AND MORE ROBUST IN DEALING WITH FAILURE OR THE NEGATIVE OPINIONS OF OTHERS.”
a certain suburb or drive a certain car is foolish and only fuels the flame of anxiety. Accepting yourself as an imperfect human being who lives in suburb X because you are lucky enough to have benefited from the lottery of life would be a much healthier way of relating to your experience.
Self-esteem & expectations Interestingly, many people who consider themselves to be suffering from “low selfesteem” often hold exceptionally high and unrealistic expectations of themselves or the world. Examples would include attitudes such as: “If I am a worthwhile person then I should always succeed”, “I must reach my goals, or else I’m a failure”, “If I’m an attractive and worthwhile person, then I won’t be rejected“ and “I ought to be able to control whether I develop depression or not and it means that I’m inadequate if I can’t”. Upon closer examination it seems odd to think that as individuals we should be any different to millions of people worldwide and not be confronted with adverse circumstances. A closer look at our own expectations when our self-esteem is low might show that we’re suffering from too much self-esteem. Attitudes such as “I shouldn’t be suffering from anxiety or bipolar disorder” suggest an underlying expectation that we are better than millions of other people across the globe that suffer from these conditions. If we are able to accept that we too are human and vulnerable to the same human conditions then we’ll be able to get on with the business of dealing with our afflictions rather than making them worse by judging ourselves. It is often the unrealistically high expectations that ignore our humanity and personal circumstances combined with the judgment of ourselves because of not meeting these expectations that drives emotional distress. Additionally, when life works in our favour we often take more credit than what is due. For instance, intellectual potential, physical attractiveness, genetic inheritance and sociopolitical and environmental conditions are factors that often have a major impact on how things work out, but we have no control Autumn2014 | 21
GOOD THINKING ALL HUMAN BEINGS HAVE WORTH, JUST BECAUSE THEY EXIST. AND IF YOU’RE READING THIS, YOU’RE HUMAN! Luck is one of the most influential factors in determining our abilities and limitations, and associated successes and failures. We can judge or label our actions as good or bad, but it’s unwise to judge our entire self as a result. There is no such thing as a good person, only people who do good things with good intentions. All human beings are fallible and that’s never going to change. Just because you think that you’re worthless doesn’t mean that it’s true. Making a stupid mistake doesn’t make you a stupid person. It makes you a fallible human being who made a stupid mistake.
22 | Autumn2014
over them. To suggest that we have greater worth because of factors that were decided at birth is shortsighted and only leads to arrogance or narcissism. Warren Buffet, one of the most successful business men in the world today, is well known for recognising luck, which he refers to as “the ovarian lottery”, as the most significant factor in his own inherent potential for financial success.
Part-whole error judgements The most illogical aspect to the notion of self-esteem is the “part-whole error” that judgements of the self typically involve. A “part-whole error” occurs when an attempt is made to describe a complex, multifaceted phenomenon using only one of its parts, for example, using a single colour (violet) to describe the entire rainbow. We would obviously never be able to accurately describe the complexity of the various colours in a rainbow by using only a single colour. Likewise, it could be factually correct to rate or judge our behaviour within a particular context as a failure or a success, but it would be an overgeneralised, illogical judgement to label our entire self as a failure or success for not meeting one small expectation. There is also a substantial difference between commenting on a child’s bad behaviour and labelling him or her as a bad boy or girl. We’d remain a great deal healthier and more resilient if we were to label our behaviours, performances or experiences within particular contexts and learn from these judgements whilst leaving our own value and worth out of the picture altogether. Similarly, it would be no less logical to assume that there are any good people reading this article as there are essentially no human beings that only do good things!
Acceptance of imperfections Attempts to consider ourselves as unique or special are unnecessary for psychological well-being. In fact, those who accept their imperfections and fallibility typically seem happier and more robust in dealing with failure or negative opinions of others. There are, however, many people that do many good things but this doesn’t make them entirely good; just human, fallible and imperfect like the rest of us. Sure, some people do some really bad things and it would be wise to consider the probability of them repeating this bad behaviour, but it still doesn’t render them completely bad. Indeed, research-based evidence suggests that globally judging ourselves in either a positive or negative manner may be less useful than what we once thought. What would the purpose of trying to estimate our own value or worth be anyway? Perhaps we should rather accept ourselves as fallible, imperfect human beings. We will all fail and succeed at different things at different times just as we’re liked and disliked by different people. By labelling our experiences or performances rather than ourselves, we’ll probably be less affected by the ups and downs of life. More than half of the factors responsible for our successes were given to us rather than earned, so we’d also be wise to not overestimate the meaning of our achievements. This is not to suggest that we shouldn’t feel satisfied with our efforts or the accompanying results when we do well or try to learn from our mistakes, but we needn’t turn it into more than what it is.
By Beatrice Rabkin
EAT THEM OR TAKE THEM AS A SUPPLEMENT, BUT MAKE SURE YOU GET THEM! THEY’RE CRUCIAL FOR YOUR MENTAL (AND PHYSICAL) HEALTH.
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deficiency of omega-3 fatty acids (previously known as vitamin F) was first recognised in the 1920s. Later, in the 1970s, scientists became aware that the Inuit populations of Greenland showed a lower incidence of many chronic diseases. However, it wasn’t until the 1980s that this was linked to a high intake of omega-3s. Since then, thousands of articles have been published in medical journals about omega-3 fatty acids and their essential health benefits. In recent years, an increased knowledge of their role in the biochemistry, physiology and functioning of the brain has also led to their association with mental wellness. There are four types of omega fatty acids which are differentiated by the numbers 3, 6, 7 and 9. Although they have minor differences in their chemical structure, there are major differences in their functions. These fats are a primary component of all
cell membranes and are critical for the control of the flow of nutrients into the cell (including mood enhancing neurotransmitters such as serotonin and dopamine), and the removal of toxic waste products from the cell. Different proportions of these oils in the cell membrane change the structure of the membrane. Omega-6 is generally less permeable than omega-3, hence too much omega-6 in the cell membrane can inhibit this flow and contribute to depleted nutrients and a build-up of toxic waste products within the cell. One can compare the effects of too much omega-6 to a house with few windows and doors, restricting light and airflow. This is not conducive to healthy living. Another major function of omega oils is the regulation of gene expression. Genes control all biochemical processes in the body, but imbalanced ratios of omega oils can change the message and initiate incorrect biochemical processes. Autumn2014 | 23
Influence of modern diet Due to fundamental changes in farming methods, and processing and refining of foods, the fatty acid composition of our foods has been fundamentally altered, upsetting the balance between omega-6 and omega-3 fatty acids. Scientific evidence suggests that as humans evolved they consumed approximately equal quantities of these oils. However, western diets generally contain between 15 and 30 parts more omega-6 than omega-3 oils. This imbalance is a major contributor to what are known as diseases of civilisation (e.g. atherosclerosis, heart disease, diabetes and depression).
Diets high in grains, which contain relatively high concentrations of omega-6, contribute significantly to the omega-3 drain. Wheat is the biggest culprit due to its universality. A grainbased diet along with other omega 6-rich foods (sunflower and other vegetable oils, grain-fed farmed animals and their products, and most nuts) means that omega-6 intake is far higher than that of omega-3. Consumption of foods rich in the latter has also decreased. These foods include non-farmed fatty fish (e.g. sardines, salmon, mackerel, pilchards and fresh tuna), mussels, calamari, wild game, and flax, chia and hemp seeds. However, the consumption of both omega-3 and omega-6 fatty acids is essential as neither can be produced by the body.
BEATRICE RABKIN BSc (Nutritional Medicine); Dip. Pharmacy Beatrice practices as a nutritional therapist and has worked in the public health sector as a pharmacist. beatrice rabkin. co.za 021 686 4280 beatrice@rabkin. co.za
ROLE IN FOETAL & INFANT DEVELOPMENT DID YOU KNOW? The Inuits have a low incidence of many chronic diseases which has been linked to a high intake of omega-3s.
Docosohexaenoic acid (DHA) is the most abundant omega-3 fatty acid in the brain, and high concentrations of it are found in breast milk, although this is dependent on the mother’s diet. A growing number of studies involving both human and animal infants show a strong correlation between the intake of omega-3 oils, especially DHA, and the optimal development of the brain, particularly cognitive function and visual acuity. DHA, however, was not added to infant formula until approximately 10 years ago. Controversy now exists over the use of synthetic and genetically modified oils in these products. There appears to be no studies relating infant formula to increased
risk of autistic spectrum, ADD and ADHD. But considering the function of this nutrient, it would be surprising if DHAdeficient infant formula was not a contributing factor. However, a growing body of evidence does link DHA deficiency during infancy to an increased vulnerability to psychiatric disorders as a healthy amount of DHA promotes nervous system development and protection, as well as memory function. Animal studies have shown that diets with insufficient amounts of omega-3 fatty acids during pregnancy are associated with ongoing changes in dopamine and serotonin neurotransmission, elevated anxiety, aggression, and depression in young adults.
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Role in inflammation Inflammation exists in all chronic diseases. When there is an acute infection or a wound in the body, it is a necessary part of the healing process and will subside once the infection or wound has healed. However, chronic stress, excess weight, nutrientdeficient diets, environmental factors, gluten consumption (especially but not restricted to gluten-sensitive people), GMO foods and toxin overload can contribute to an unhealthy inflammatory response. Depending on other environmental and genetic factors, this can result in chronic disease. Omega fatty acids play an important role in inflammation. The typical western diet, high in omega-6, promotes inflammation, enhances blood clotting and restricts blood vessels due to the release of pro-inflammatory messengers called cytokines. Omega-3s inhibit this release and reduce inflammation. It is easy to see how a lack of omega-3 and an overload of omega-6 can promote heart disease, and this is becoming a universally accepted fact. Researchers have found that those who suffer from psychiatric disorders have significantly higher levels of inflammation. It is thought that these cytokines cause inflammation of the cell membrane which alters the shape of the receptors on this membrane resulting in the reduced movement of neurotransmitters into the cell. Another indication of the role of inflammation in mental illness is the knowledge that depression predisposes an individual to the development of physiological diseases such as heart disease and, in turn, heart disease is linked to the increased risk of depression.
Blood Sugar By helping to optimise cell membrane structure, omega-3, or a healthy balance of omega-6 and omega-3, increases insulin sensitivity, allowing sugar to move into cells efficiently, keeping blood sugar levels steady. The role that erratic blood sugar levels play in mood disorders and anxiety is well known and therefore, stabilising blood sugar levels can help with these conditions. 26 | Autumn2014
INCREASING OMEGA-3 LEVELS MOST OF US DO NOT CONSUME ENOUGH OMEGA-3 RICH FOODS WHICH MAKES SUPPLEMENTATION ESSENTIAL. Research has shown that supplementing with omega-3 fatty oils results in a significant drop in the inflammatory risk markers known as C-reactive protein and tumour necrosis factor. This indicates that this nutrient can be used to reduce inflammation and so decrease the risk of chronic disorders, including psychiatric conditions. When supplementing, it is best to check with your healthcare practitioner regarding a reputable product. It is important to buy from a trusted company that can demonstrate, through laboratory analysis, low mercury levels and minimal rancidity. Also, the concentrations of the active ingredients (EPA and DHA) are crucial. Labels that proclaim 1000mg of fish oil, for example, could only contain concentrations of EPA or DHA close to 200mg or 300mg (as opposed to the optimal 1500mg). Also be aware of supplements that contain a combination of omega-3, 6 and 9 oils. Quality omega supplements should be prescribed by a qualified healthcare practitioner as, without expert advice, you could be doing yourself more harm than good.
“An increased knowledge of the role of omega-3s in the biochemistry, physiology and functioning of the brain has led to their association with mental wellness.” FURTHER READING Nutrition and Mental Health: A Handbook. An Essential Guide to the Relationship between Diet and Mental Health. – M. Watts (ed) Fats that Heal, Fats that Kill – U. Erasmus For convenient online links to these articles, and more recommended reading, visit thrivemag.co.za
By Engelie Brand
ENGELIE BRAND MSc (Med App Psych), MA (Clin Psych) Equivalence Engelie is a clinical and medical psychologist and hypnotherapist. The brain has her in awe. Humankind has her spellbound. One day soon, she’ll call herself a neurohumaneologist. But for now she practices standard psychology in Cape Town. 076 664 6000 EB Psychology 28 | Autumn2014
quartered & d e lv a h , le o h w
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he human brain can be likened to millions of live electrical wires which, if placed side by side, would make a fibre optic cable look like dental floss. It has two symmetrical halves with four lobes in each, as well as two hidden lobes visible only to neurosurgeons, pathologists and people bent over microscopes. Wrap this up in three sleek covers, fit it into one custom made skull and, viola, there you have it! However, this is just the beginning of what science now knows about the structure and functioning of our most complex organ. Thanks to recently developed techniques such as neuroimaging, the once vague concept of the mind is rapidly being concretised as knowledge about the brain increases exponentially. Science has now shown that specific mental disorders are associated with physical changes in the brain. This helps to reinforce the fact that these disorders are organic, and should be treated by society like any other bodily disorder or illness such as diabetes or cancer. Just as having some knowledge of the workings of the body enhances our understanding of physical disorders and illnesses, so does a grasp of the structure and functions of the brain help our understanding of mental illness.
Let’s Investigate
The human brain is the size and shape of a small cauliflower, albeit a heavy one, with its weight being equivalent to approximately four cans of coke. However, it is surrounded by cerebrospinal fluid which makes it so buoyant that we are hardly aware of its weight. This fluid also acts as a shock absorber; a blow to the head has to be very severe in order to cause damage.
Grey & White Matter When our brain is “alive” it appears pink due to its rich blood supply. However, the outer layer of a dissected or “dead” brain appears brownish-grey, giving rise to the term “grey matter”. Three millimetres in width, this layer contains the cell bodies of the neurons
(otherwise known as brain cells) which produce neurotransmitters. The majority of the inner part of the brain appears whitish and is therefore known as “white matter”. It is made up of the neuronal axons (brain cell extensions) which connect the cell bodies situated in different areas of the brain. Dots of grey matter are also found deeper in the brain in areas where cell bodies are concentrated. Interestingly, the medication of choice for many people with bipolar disorder (which is associated with changes in the grey matter of the temporal lobe) is lithium. This seems to increase the grey matter in the areas of the brain where emotions are processed, resulting in more cells being available to produce the neurotransmitters needed to restore balance to mood and energy levels. Apart from neurons, the rest of our brain is made up of cells called neuroglia. These are the chefs, plumbers, nurses and undertakers of the organ, outnumbering the neurons ten to one. An autopsy of Albert Einstein’s brain showed that he had more of these neuroglia than is normally present for a person of his age when he died, particularly in the areas which are responsible for making meaningful concepts out of disparate pieces of information, giving a possible reason for his level of genius.
Folds & Lobes
The exterior of the brain is folded which is the result of evolution moulding the roughly 100 billion neurons, complete with long axonal extensions, into a compact, rounded shape. If flattened, the brain’s surface would be about two and a half square meters! Women may have smaller skulls than men, but this only means there are more folds in female brains and does not mean that the IQ levels between the two sexes are any different. Viewed from above, some folds appear deeper than others, giving the impression that the brain is divided into halves and quarters. The deepest of these folds delineate the right and left lobes, and the shallower folds divide each half of the brain into quarters. The largest of these quarters is the frontal lobe which accounts for almost half of the total brain volume and is responsible for coordinating Autumn2014 | 29
FRONTAL LOBE voluntary movement and sophisticated mental functions (e.g. planning, goal-directedness, social judgement, prioritising, problem solving, and the coordination of emotional reactions). Although the front part of the frontal lobe isn’t demarcated by a fold, it is regarded as a separate area and called the prefrontal cortex. This is where awareness of our thoughts and sensations arises, enabling us to make quick, integrated and “wise” decisions, while taking into account diverse factors such as the actual situation in hand and judgement thereof, memories of previous experiences, and self-knowledge. For parents of teenagers, it may be interesting to note that the prefrontal cortex only fully matures at age 25. A smaller prefrontal cortex is associated with criminal tendencies and chronic stress. An injury to the frontal lobe can affect aspects of the personality. This can cause family members of injured individuals to remark that they don’t know the person any longer even though he or she appears physically healthy. These individuals usually don’t realise they have changed because functions like self-evaluation are implicated. The temporal lobe is located above the ear and controls speech and language as well as the integration of input from the five senses. It is here where intense religious experiences such as visions originate, resulting in it sometimes being referred to as the “God spot”. However, a number of other regions of the brain are also used to make sense of such experiences. The parietal lobe lies in the upper part of the back of our head and collates information from our sensory organs. It also enables us to be aware of our body’s position in space. The occipital lobe is situated in the lower part of the back of your head and mainly controls vision. The insula is one of the two hidden lobes of the brain and is situated underneath the frontal and temporal lobes. A large amount of information is exchanged here, including that related to emotions and the delicate physiological balances of the body. Seven so-called innate emotional systems originate in the other hidden lobe of the brain, the limbic lobe. This area is like the high voltage power station of our minds and acts as a highway for the neurotransmitters. It is connected to areas all over the brain and body, and heavily 30 | Autumn2014
THE BRAIN CUT IN HALF (RIGHT HEMISPHERE) PRE-FRONTAL CORTEX
determines our reactions to the world. Most psychiatric illnesses start here, with the other lobes influencing how they come to the fore.
Connections
The two halves of the brain are connected by a thick band of approximately 200 million axons called the corpus callosum which carries signals between the right and left sides of the brain. If it is severed, a person can remain well, as was noted in the 1960s when several thousands of people had their corpus callosum cut. At the time it was seen as the only way to treat severe mental disorders such as epilepsy and schizophrenia. Some patients were even able to return to their day jobs. However, most were severely mentally handicapped (albeit without their initial symptoms) and complained of extensive memory loss as well as lack of emotion.
LIMBIC LOBE
BRAIN STEM
CORPUS CALLOSUM PARIETAL LOBE
OCCIPITAL LOBE CEREBELLUM
SPINAL CORD
Assigning the various functions of the brain to different physical areas does not do their intricacy justice, although it makes the workings of this complex organ easier to understand. Although functional areas that have a direct link to a person’s aptitudes or talents can be distinguished, personality is determined by how these areas are linked, and especially how they are linked to the limbic lobe. The popular concept of a person being left-brained or right-brained is not backed by science and as Joseph Le Doux, one of the
world’s foremost neuroscientists, says, “Areas [of the brain], whether on a small or large scale, don’t have functions. Functions are products of systems. [Brain] systems are made up of cells that are interconnected by synapses. Systems span the brain vertically and horizontally – they are not isolated in one hemisphere”. You’ve probably also had your personality categorised using one of the many psychological tests – e.g. ENFP or INTJ according to the Myers-Briggs Type Indicator. Knowing our personality “type” helps us predict our reactions to various situations, enabling us to make better choices, and knowing the “type” of others can help us understand them better. It is still being debated whether this “type” (i.e. a certain neuronal configuration) is a lifelong fixed reality or changeable depending on external factors. The brain’s ability to continuously generate new connections between its cells, and the different areas within it, provides us with a huge scope for adjusting to our world, choosing our reactions and determining how our brain deals with the input from the innate emotional systems. Depression, for example, causes an over-activity of certain areas in the right frontal lobe and can be alleviated by putting the experience into words or expressing it through art. Doing so uses the left frontal hemisphere, resulting in a better processing of the experience which then feeds back into the emotional systems. Three membranes, with complex functions, wrap up the brain neatly, and the tough, fibrous outer layer, as well as the skull, protects the brain structurally. The innermost membrane, called the pia mater (meaning “the soft mother”) is extremely fine and covers the folds of the brain. It is impermeable and keeps the cerebrospinal fluid in which the brain “floats”, in place. Beyond the membranes and the skull, the brain is only protected by our understanding of its complexity and our appreciation of its fragility. Who we are, as complete beings, and our wellbeing lie within it and needs our serious consideration. Do we take as good a care of our brain as we do our iPads? Autumn2014 | 31
By Debbie Wilding
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DEBBIE WILDING is a yoga teacher & alternative therapist. See pg 6 for more info.
he word yoga may conjure up an image of a bunch of tie-dyed hippies sitting cross-legged on the floor chanting “om” and attempting some rather awkward body stretches. Or, more likely in this day and age, beautifully-toned women approaching one of the ubiquitous “holistic” studios, neatly-rolled brightly-coloured mats underarm, perhaps accompanied by an in-touch-with-his-feelings man. However, what is not so commonly known is that yoga’s mental wellness benefits have been so strongly indicated by scientific research that it has become common for psychologists to include or recommend the practice in their work with clients. Yoga is a generic term for a physical, mental and spiritual practice that originated in India. It was used as early as the first millennium BCE and formalised one thousand years later in the Yoga Sutras of Patanjali. This definitive Sanskrit text defines yoga as the “stilling of the changing states of the mind”. The word yoga itself means “union”, indicating its aim of merging the body, mind and soul. A Western take on this would be: “Healing and balancing the physical body helps [to] bring clarity and focus to the mind”, as stated by Beryl Bender Birch, a New York yoga teacher and author. Yoga does not represent or promote any particular religion. Rather, it has become a universal language of spiritual exercise, crossing the boundaries of religion and culture. Autumn2014 | 33
Hatha Yoga
MY STORY I HAVE BEEN PRACTISING YOGA FOR ABOUT 20 YEARS. I AM A SINGLE PARENT AND FOUND IT VERY STRESSFUL BRINGING UP THREE CHILDREN ON MY OWN. After starting yoga, I realised that just doing some yoga breathing when I felt stressed yielded enormous benefits. I could do this anywhere – waiting in the car or for the kettle to boil. Once, before going for a job interview, I was beside myself with anxiety. I locked myself in my office, took the phone off the hook and did 20 minutes of yoga. This enabled me to respond in a sensible manner to the questions posed in the interview. I find that the short-term benefits of yoga are a wonderful feeling of peace and tranquillity. My body feels like a warm, integrated unit with everything functioning as it should. After many years of yoga practice, I feel like a totally different person from the stressed-out one I once was. I wish I had discovered yoga earlier when my children were still young and the pressure was greater, but it has certainly helped me to be more relaxed in my middle age. – CW Email stories@thrivemag.co.za See page 2 for more info.
FURTHER READING Yoga for Depression: A Compassionate Guide to Relieve Suffering Through Yoga – A. Weintraub The Yoga Handbook – N. Belling Yoga Cures – T. Stiles 34 | Autumn2014
Hatha yoga refers to any type of yoga that teaches physical postures. Almost all classes taught in the West are based on hatha yoga. These classes are generally given different names depending on their specific focus and method.
1. Hatha Yoga A class called hatha yoga will give you a gentle introduction to the most basic of asanas (yoga postures) which were originally created and used to release stress from the body in order to enable the comfortable sitting for meditation. The class will also incorporate pranayama (regulated breathing), dharana (concentration) and dhyana (meditation). The intention is to be inwardly focused and not to push the body. It is best to focus on your own abilities and not to compete with others.
2. Bikram Yoga
During Bikram yoga the room is heated to 40 degrees Celcius which helps promote flexibility and detoxification whilst preventing injuries. There are 26 poses which are done in the same sequence in every class.
3. Iyengar Yoga
This type of hatha yoga was developed by B.K.S. Iyengar. It requires precise body alignment and focuses on increasing strength, flexibility and endurance. Poses are usually held for longer than in other styles of yoga. Props such as blocks, harnesses,
bolsters and straps are used to assist the poses. This type of class is great for special needs such as injuries or structural imbalances.
4. Kundalini Yoga
This was originally only practiced in secret by a select few. It stems from the Tantra yoga path and incorporates postures, dynamic breathing, chanting and meditation. The focus is on drawing energy up the spine.
5. Ashtanga Yoga
This follows a specific sequence of postures that are always performed in the same order. It is a physically demanding practice and quite rigorous. Be prepared to sweat!
6. Vinyasa Yoga
Vinyasa is the Sanskrit word for “flow”. This type of class will flow smoothly from one pose to another. Usually, each class is different so if you don’t like routine, this could be a good choice for you!
The Benefits
Science is now catching up with what yogis have known for thousands of years: yoga is good for you! Not just physically, but mentally and emotionally too! Research trials have indicated that regular yoga practice can improve overall physical fitness, strength, flexibility and lung capacity, as well as reduce heart rate, blood pressure and back pain. With regards to mental wellness, researchers from Duke
“Science is now catching up with what yogis have known for thousands of years: yoga is good for you – physically, mentally and emotionally.”
University in the USA recently analysed the results of 124 studies looking at how yoga can benefit people with certain psychiatric disorders. They concluded that there is solid evidence which shows it helps relieve depression, insomnia, as well as the symptoms of schizophrenia (when done alongside drug therapy) as well as ADHD. However, they ended their report saying that much more research is needed to “fully translate the promise of yoga for enhancing mental health”. Many benefits of yoga can be attributed to the conscious breathing it entails, which moves the body from the state of “fight or flight” generated by the sympathetic nervous system, into the more relaxed state of the parasympathetic nervous system. This mechanism is also employed by both traditional and mindful meditation in the production of their own definite wellness benefits. Amy Weintraub of the USA, yoga teacher and author of Yoga for Depression, has a more psychological explanation for the benefits of yoga. She used yoga to overcome her longstanding depression and says, “Our natural state is wholeness – we are born connected. Little by little, as we go through trauma, loss and the kind of parenting we receive, we begin to separate from our true nature which can lead to feelings of alienation and loneliness, and ultimately depression. Practicing yoga regularly helps us to begin to reconnect with our true nature, the wholeness beneath our current mood”. Dr Sat Bir Kalsa, a neuroscientist and professor of medicine at Harvard Medical School, believes that “if everyone practiced the techniques of yoga, we would have a preventative aid to a lot of our problems. There would likely be less obesity and type II diabetes,
and people would be less aggressive, more content and more integrated”.
Finding a class
The hardest thing about achieving the easy state of mind promised by this seemingly miraculous practice is to find the right class. It’s best to try out different ones until you find the best fit for you – both the type of class and the teacher. Generally speaking, the smaller the class is, the more beneficial it will be, as the teacher is able to pay more attention to individual students,
helping and correcting as necessary. If you are completely new to yoga or have specific health needs, consider doing a series of private classes. The overwhelming evidence for the health benefits of yoga blows most excuses out of the water, so let’s pull on our shorts or leggings and a T-shirt, and get stretching, breathing, healthy and happy!
YOGA SCIENCE THE SCIENCE OF YOGA IS VAST AND HAS BEEN DIVIDED INTO SEVERAL BRANCHES:
to a preferred guru (teacher or prophet). The disciples of this path express this devotion by means of rituals, singing and praising.
Hatha Yoga
Raja Yoga
This is the most practical branch and the one best known in the West. It includes physical postures, breathing and relaxation techniques.
This focuses on meditation and is based on the premise that a healthy state of awareness involves the ability to focus the mind on the present moment, ultimately achieving realisation of the self.
Jhana Yoga (pronounced nyaana) – the path of knowledge This involves the study of ancient texts and ultimately the achievement of self-knowledge.
Bhakti Yoga This works through love and devotion
Mantra Yoga This involves the repetition of a mantra which is a word or sound repeated vocally or mentally in order to aid concentration. The aim is to alter consciousness.
Autumn2014 | 35
By Lara Potgieter
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an we really change our lives by changing the way we think? There’s no doubt that you have already heard of the use of positive affirmations as a tool for mental well-being. Although it’s a commonplace technique in therapeutic practices such as cognitive behavioural therapy and neurolinguistic programming, the use of positive thoughts or affirmations to change external reality is an idea that many still dismiss as too simple, intangible and “New-Agey”. However, the cynics don’t always acknowledge that there is a significant body of scientific research to support the claims made by those who have
become proponents of the method after experiencing its positive effects in their own lives. Published teachings, regarding the use of positive affirmations, date back to the beginning of the twentieth century with the publication of The Science of Getting Rich by American author and New Thought pioneer, Wallace D. Wattles. In 1984, Louise Hay, a religious science practitioner and metaphysical teacher, caused a worldwide thought revolution with her best-selling book, You Can Heal Your Life. Since then, the concept has been revisited by numerous authors and motivational speakers, including Anthony Robbins (Awaken the Giant Within) and Rhonda Byrne
s n io t a m r ffi a e s u o t How ACCORDING TO THOSE WHO TEACH AND WRITE ABOUT THE PRACTICE, THERE ARE A FEW TECHNIQUES THAT IMPROVE THE SUCCESS OF DELIBERATE AFFIRMATIONS. We already know that we only want to work with positive statements and these should be repeated as often as possible. Because an affirmation is essentially a belief that something is true, it must be formulated in the present tense if it is to be taken on by the subconscious as such and, consequently, made manifest in our lives. Short and specific affirmations are easiest to repeat and absorb, and should be thought and said with as much passion and emotion as possible. Writing affirmations down is a great way to place them in the forefront of our minds, especially if they are 36 | Autumn2014
(The Secret). The technique was formalised in mental wellness practice with the advent of neurolinguistic programming and cognitive behavioural therapy.
What are affirmations? Every thought we think, every word we say, and every action we carry out is an affirmation. Affirmations can be positive or negative, and are often programmed into our subconscious minds from an early age. In this article, we will focus on the thoughts we think and the words we say to ourselves. Our inner dialogue or self-talk consists of a constant stream of affirmations which, when repeated, become thought patterns that create beliefs
positioned so that they are visible to us throughout the day. Affirmations repeated aloud in front of the mirror can help to replace negative messages that we have received through face-to-face contact throughout our lives. And we all know how the brain latches on to catchy tunes, so singing them is even more effective. It is important to remember that affirmations take time, repetition, belief and commitment to impact on and replace negative thinking. Think of it as building muscle in the gym – you don’t get results after one workout. The greater the difference between a positive affirmation and a deeply-ingrained negative thought pattern, the longer it will take to create change, but the testimonies of thousands of people the world over confirm that it is indeed possible.
Getting Started! IT IS BEST TO CREATE YOUR OWN AFFIRMATIONS SO THAT THEY REALLY RESONATE WITH YOU. HERE ARE SOME EXAMPLES TO POINT YOU IN THE RIGHT DIRECTION. • I am beautiful, happy and whole. • Moment by moment, I am building a life full of things important to me. • I enjoy vibrant health and abundant wealth. • I am safe and loved wherever I go. • People genuinely like me once they get to know me. • I deserve positive relationships in my life. • I exercise and eat correctly every day in order to lose 10 kilograms.
about ourselves and our worlds, whether we realise it or not.
How do they work? Teachers of metaphysics explain that positive thoughts or affirmations create energetic shifts around us to which the universe responds. This may ring true but, if not, the neuroscience behind the practice should convince you. Increasingly, modern science is demonstrating that the brain is extremely plastic or mouldable – its physical reality has been formed from our past experiences and can be changed by new input. Every thought we think creates a chemical pathway between certain brain cells. Each time a thought is repeated, the corresponding neural connection is strengthened. This pathway becomes more efficient with each repetition, which in turn makes repetition of the thought easier and, eventually, automatic. In neurology this concept is summed up by the phrase, “neurons that fire together, wire together”. Routinely
MY STORY fired neural pathways eventually become subconscious patterns that we play out or manifest in our lives. Neural pathways that aren’t used are discarded by the glial cells, the cleaning crew of the brain. In addition, the brain has a filter called the Reticular Activating System (RAS). The RAS only allows relevant information to be processed by the brain, and filters out everything that it deems unnecessary. Without it, we would all be in a constant state of sensory overload. The RAS discerns what is needed according to our goals, interests and desires. It is theorised that when a thought or affirmation is repeated over a period of time, a clear message of what is important is sent to the RAS, which then allows our brains to start noticing ways in which our goals can be achieved. Another energy-related theory is that if a positive thought or affirmation is in conflict with our reality, an uncomfortable tension is created between the two vibrational frequencies. When the subconscious is presented with a thought that is not in harmony with what it perceives to be true, it can either react by avoiding the tension and abandoning the new positive belief, or by reappraising and changing its existing negative belief. It’s easier for the subconscious to do the former. However, choosing to repeat the positive affirmation acts like a good dose of nagging, pushing the subconscious into taking the action needed for the affirmation to resonate as true.
REMEMBER!
Affirmations should be: Positive Short Specific In the present tense
THREE YEARS AGO, I WAS ADMITTED TO A PSYCHIATRIC HOSPITAL WITH DEBILITATING DEPRESSION CAUSED, IN PART, BY A SEVERELY LOW SELF-ESTEEM. I had dieted myself to a below average weight, I had changed my hair more times than I care to remember, and I had even undergone maxillofacial surgery due to a belief that my overbite was unsightly (even though nobody noticed the difference between the pre- and post-surgery jawlines). Although there were many other factors involved, the fact that I hated the way I looked contributed significantly to my misery. I was diagnosed by a truly patient psychologist as suffering from body dysmorphic disorder, but was not at all enamoured by the counsel she provided. “Look in the mirror as often as you can, and each time tell yourself how beautiful you are”, was her advice. “What a stupid psychologist”, I thought. Surely something so simple and seemingly insignificant was not going to help alleviate my deep-seated body issues? I was desperate, though, and decided to take the “fake it until you make it” approach and try this new exercise. At first I felt silly and even more insane than before, but over time I became more comfortable with the “I am beautiful” affirmation. Today it comes naturally to me and I have really started to believe it. Although my recovery was aided by a combination of different therapeutic approaches (including medication, intensive psychotherapy and support groups), the one thing that has stuck with me to this day is that little affirmation that made such a big difference before I even understood how it could. – Lara Potgieter Email stories@thrivemag.co.za See page 2 for more info. Autumn2014 | 37
By Nurain Tisaker
THE INNER CRITIC IS THE INNER VOICE THAT JUDGES AND CRITICISES US ON A REGULAR BASIS, TELLING US HOW WE SHOULD OR SHOULDN’T BE LIVING OUR LIVES. IT CAN BE MERCILESS AND INCREDIBLY DEBILITATING. THE GOOD NEWS IS THAT THERE ARE WAYS OF WORKING WITH IT IN ORDER TO LESSEN ITS NEGATIVE EFFECTS AND, IF WE PERSIST, IT CAN EVEN BE TURNED INTO AN EXTREMELY HELPFUL LIFE TOOL.
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imply trying to ignore or suppress our Inner Critic is not an effective way of dealing with it. In fact, ignoring unpleasant thoughts and emotions can lead to a rebound effect that merely increases their frequency and intensity. Rather than trying to suppress these thoughts and emotions, we need to acknowledge that they are real, whether or not we believe them to be acceptable.
How to work with your Inner Critic The trick to dealing with your Inner Critic is to develop a relationship with it. This means learning to acknowledge it, along with the thoughts and emotions it conjures up, without allowing yourself to be bullied by it. 38 | Autumn2014
When does it strike? It is essential to learn to identify the circumstances or situations in which it makes itself known. Does it surface when you make a mistake? Or perhaps when you receive criticism or are feeling emotionally vulnerable?
What is it telling you? The next step involves identifying what your Inner Critic is telling you. Is it saying that your efforts are not good enough, or comparing your circumstances and achievements to those of others? Is it pushing you towards perfectionism? Sometimes it wants you to look perfect or act in a perfect manner. In these instances, it does not tolerate what it perceives to be a “sub-standard” job, and it will drive us to distraction while we strive to attain unreasonable standards in our bid to satisfy it.
Explore its origins Ask your Inner Critic, “Where do you come from?”. Learning to speak to your critic internally is a valid psychological technique that encourages you to think objectively. Generally, the Inner Critic can be traced back to childhood experiences – caregivers who may have been very strict or difficult to please. However, the Inner Critic does not always originate in childhood. It may arise as a result of many factors, including competition with peers, the media, a relationship with a spouse, and our attitudes towards culture, religion and society. Once you understand where your Inner Critic comes from, you’ll be able to recognise when it’s telling the truth and should therefore be taken seriously, or when it’s not and should be disregarded.
FURTHER READING Self-Therapy for Your Inner Critic: Transforming SelfCriticism into SelfConfidence – J. Early and B. Weiss The Self-Esteem Companion: Simple Exercises to Help You Challenge Your Inner Critic and Celebrate Your Personal Strengths – M. McKay and P. Fanning
“THE TRICK TO DEALING WITH YOUR INNER CRITIC IS TO DEVELOP A RELATIONSHIP Evaluate where it can actually WITH IT.” help you The Inner Critic has most often evolved as a way to help set, meet or maintain high expectations. If you’re open to it and can listen without believing everything it tells you, then you can learn from it. Like a good teacher, your Inner Critic reminds you that awareness and competency are important. Ask it, “How will you help me achieve success in the task ahead?”.
Give your Inner Critic a name – preferably a silly one! It’s hard to take it seriously when you call it something like “The Pest”! Doing this adds a bit of light-heartedness that helps break the critic’s emotional hold over you. Over time this undermines its power.
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Memorise specific phrases or mantras that you can say to your Inner Critic. These may include things like “shut up”, “oh, it’s you again” or “you’re not important so go away!”
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Try a technique called possible thinking which involves reaching for neutral thoughts about the situation by naming the facts in hand. “I’m stupid” becomes “I’d like to get my qualification and I know what it takes to get there”. The facts give you more choices and open new opportunities for you.
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Explore and remember the negative consequences that have resulted from believing your Inner Critic in the past.
Act in spite of your Inner Critic You can learn from your Inner Critic, but be careful not to give it too much power. Find and maintain the right distance from it. This often means keeping it close enough to be useful, but not so close that it gets in your way. As soon as you hear your Inner Critic complaining, acknowledge its presence and what it’s saying, but always ask, “Is my Inner Critic helping or hurting me?” If what it’s telling you is undermining your confidence, ask it to step aside so that you can continue on your way unhindered. Learning to talk back to the Inner Critic is an exceptionally helpful tool.
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TOP TIPS
NURAIN TISAKER BSocSci(Social Work) Honours Nurain is a clinical social worker in private practice. She is a specialist in the fields of addiction, eating disorders, mood and anxiety disorders. 073 825 8372 nurain.tisaker@ gmail.com
Affirm your worth. This may involve writing a list of self-affirmations relative to the situation at hand. It is essential that these affirmations cite things that you truly believe rather than being hollow platitudes that may reinforce or trigger your Inner Critic. You can write these affirmations on sticky notes and position them in places that you access frequently.
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A quick way to break negative selftalk is to think of someone you trust and imagine what that person would say to you in the situation you are in.
Autumn2014 | 39
By Lien Potgieter
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LIEN POTGIETER Lien is a writer, editor, and colour therapist. She studied colour therapy, transpersonal psychology, metaphysics and the chakra system. In counselling sessions she employs astrology, numerology, and colour in order to evaluate, counsel and treat clients holistically. She is also a volunteer counsellor with the South African Anxiety and Depression Group (SADAG) in Johannesburg. 083 691 3569 lien@thecolour option.com thecolouroption. com 40 | Autumn2014
ust as we consist of body, heart, mind and soul, we also consist of a rainbow of colours. And when we neglect any of these parts of ourselves or, as we say in the language of colour, “one of the seven colours of the rainbow is missing”, we become unbalanced, resulting in possible physical, emotional or mental illness. Colour is a universal language, and a healing tool that can be used to identify and correct imbalances on any level. Colour therapy dates back thousands of years to ancient Greek and Egyptian civilisations who devoted temples of light to healing with colour. Chinese and Indian medicine also used colour as part of their healing practices. Today, colour therapy as an alternative treatment has been revived and is gaining popularity all over the world. It works well with other, more traditional healing modalities such as psychotherapy.
Science of Colour The effect of colour on our bodies has a scientific foundation. The Greek philosopher, Aristotle, theorised that the light from the sun travels in waves and, centuries later, English scientist, Isaac Newton, “saw the light” when he passed sunlight through a glass prism and found that it broke down into the seven colours of the rainbow. Subsequently, scientists discovered that the rays of each colour have different and specific vibrations or wavelengths. The human body can be said to be an energy system with all the organs vibrating at different frequencies. When we come in
contact with colour vibrations, we absorb them and they affect the cells of our bodies, including those in our brain and, as a result, our moods and emotions. Colour therapy falls into a branch of alternative medicine known as vibrational medicine. Other types of vibrational therapy include meditation and positive thinking which have an effect on thought waves, as well as aromatherapy and music therapy. Different fragrances and musical notes have different vibrational frequencies and therefore affect the body in different ways. Vibrational medicine is linked to energy medicine. However, vibrational medicine uses tangible tools like colours, music and fragrance, or specific activities, to heal or relieve the symptoms of disease. In contrast, energy healers use "invisible" energy derived from the earth and universe.
Power of Colour Colour, like love, is all around us. It is in our food, our clothes, our homes, in nature and even in our speech. At times, we all feel “green with envy” or want to “paint the town red”! Just like music or fragrances, colour evokes or triggers certain memories and feelings (good and bad) associated with people, places and past events. However, we are often not aware of why we suddenly feel happy or sad when we hear a certain song, smell vanilla or enter a room with yellow walls. Colour is a universal, subconscious language and learning to understand it can help us see ourselves, our lives, our talents and challenges, and the world at large in a different light. As we
examine our physical, emotional and mental responses to different colours, we can use these observations to help assess our mental and emotional health. At various stages in our lives, we are attracted to different colours, and our favourite colour at a certain point can tell us a lot about the emotions we are trying to access or work through. At the same time, the colours we reject are indicative of feelings or thought patterns that we may be suppressing or ignoring.
Colour as Therapy A colour therapist uses the vibrations of different colours to assist clients in identifying physical, emotional, mental and spiritual blockages which may manifest as a physical or mental illness. A colour therapist (as well as most alternative healers) will say that if, for example, we hold on to bitterness or resentment, it can ultimately result in an illness such as cancer. Colour is used to diagnose the root cause of an issue or illness, and then various methods of colour healing are used to treat and release the blockage on a cellular level. However, colour therapy goes further than a few sessions with a therapist. You can make colour and its healing effects part of your everyday life. Become aware of the colours of your clothes – do you choose them according to your mood? Look at your food and aim to see a rainbow on your plate. Examine your home décor – do the colours of the walls suit the activities of the various rooms? Colour is a fun and accessible way of getting to know ourselves on a deeper level. When we know who we are, what we like and dislike, what our triggers are, and what we need to grow, then we can change our lives. As we make better decisions and learn to trust our intuition, our relationships and quality of life improve, and we become happier.
FURTHER READING Eastern Body, Western Mind: Psychology and the Chakra System As a Path to Self – A. Judith Anatomy of the Spirit: The Seven Stages of Power and Healing – C. Myss
“Colour is a universal, subconscious language and learning to understand it can help us see ourselves and the world in a different light.”
MY STORY I HAVE ALWAYS BEEN “SENSITIVE”. People’s moods, my own emotions, as well as my environment, affect me deeply. As a teenager, my sensitive nature manifested as a mild eating disorder. However, several visits to the doctor produced no real solution. Later on, as a young adult, I landed up in a mental health clinic for a few days and was put on antidepressants. I found these created a non-feeling state which freaked me out as I am emotional by nature. As a result, I decided to stop taking the tablets and vowed to never let myself go back into the deep, dark space of depression again. However, it was not an easy task keeping my spirits high! I believed that other people could help me be happy and, as a result, I lost myself in relationships. My emotional, mental and spiritual wounds also played out on a physical level with lower back pain and chronic exhaustion. After yet another painful breakup, it was time for me to start facing up to myself. I realised that there must be something deeper causing my physical illnesses and depression. However, it took another 12 years before I had the guts to fully confront my demons. In order to get to know my true self, I was advised to learn a spiritual language –a discipline that teaches there is more to life than that perceived by the five
senses. To find my language, I had to do some soul searching and looked at the things I have always liked and enjoyed. The answer was colour, décor, beautiful things and human behaviour. And thanks to Google, I made the awesome and enlightening discovery of colour healing! I immediately enrolled for a course in colour therapy and, a year later, one in transpersonal psychology. The basis of both these subjects is self-healing – you look at your wounds and are forced to do some serious introspection. Since then, I haven’t looked back. Today I am able to dissect my feelings, deal with them and move on. I attempt to let go of outdated and useless thought patterns. I am very aware of what I eat, I try to get enough exercise, and I have a daily spiritual practice. I realise that I will probably always have a predisposition for depression, but I now know how to manage it. I recognise the symptoms immediately and act appropriately. And because of my love for beauty and colour, I find joy in the small things in life: the colour of the night sky, my nail polish, flowers, strawberries, walks in the park, my clothes and my friends calling me their “colourful friend”! – Lien Potgieter Email stories@thrivemag.co.za See page 2 for more info.
Autumn2014 | 41
Aubergine, Feta and Tomato Salad Recipes: Beatrice Rabkin Photos: Dawn Jorgensen | Styling: Hein van Tonder LOW GI/GL
RICH IN ANTIOXIDANTS
ROASTED PEPPER AND TOMATO SOUP INGREDIENTS
HEALTHY OPTION Serves: 4 INGREDIENTS 2 large red peppers 500g ripe tomatoes ½ cucumber, peeled and chopped 4 spring onions, chopped 1 tbsp balsamic vinegar or lemon juice 2 cloves of garlic, finely chopped or crushed 1 tbsp olive oil Chillies (optional) Salt and pepper About 10 chive spears, finely chopped 42 | Autumn2014
HEALTHY
3 large aubergines OPTION 3-4 medium tomatoes Serves: 4 ¼ cup olive oil 2-3 cloves of garlic, finely chopped or crushed Handful of basil leaves, finely sliced LOW GI/GL 100g feta cheese (preferably goat) Black pepper
METHOD Preheat oven to 220°C. Place the red peppers on a baking sheet and in the oven. Bake the peppers for about 50 minutes until slightly charred. Remove the peppers from the oven and place them in a brown paper bag for about 10 minutes. Remove the skins of the peppers (they should come off quite easily). Wash the tomatoes and mark their skins with a small X using a paring knife. The X should only be deep enough to cut the skin of the tomato and allow water to seep under it. Submerge the tomatoes in boiling water until the skins can be easily removed. Skin and coarsely chop the tomatoes. Use a food processor to blend the peppers, tomatoes, cucumber, spring onions, garlic, balsamic vinegar and olive oil. Do not allow the mixture to become completely smooth. Season with salt, pepper, olive oil, vinegar and chilli (optional). Garnish with chopped chives.
Can be served hot or chilled
RICH IN ANTIOXIDANTS
METHOD Cut aubergines into approximately ½cm slices. Place the aubergine slices on the baking tray in one layer. Bake at 180°C for approximately 30 minutes until cooked through. Allow the aubergines to cool, chop into approximately 2cm squares and place in a salad bowl. Mix the garlic, basil, and black pepper to taste, with the olive oil and allow it to marinate while preparing the rest of the salad. Coarsely chop the tomatoes into approximately the same size chunks as the aubergines and add to the salad. Mix carefully. Cut the feta into 1cm squares and slice basil leaves. Combine the ingredients and add the olive oil and garlic. Mix well with a wooden spoon. Adjust the flavouring to taste.
Inspiration
“Remember how far you’ve come, not just how far you have to go. You are not where you want to be, but neither are you where you used to be.” Unknown
Autumn2014 | 43
by Dr Judy Bentley MBChB, MMed(Psych), FCPsych(SA)
GET WELL
2 KNOW YOUR ILLNESS
1 SEE A DOCTOR If you have symptoms that are starting to affect your daily life, it’s time to see a doctor. Your GP is qualified to treat milder mental illnesses. However, if you have an illness such as depression that is causing you to stay away from work, affecting your relationships, or is recurrent, you need to ask for a referral to a psychiatrist who can give you a more accurate assessment and provide in-depth management. If necessary, your GP or psychiatrist will be able to refer you to a therapist for additional treatment.
Knowledge is power! Get to know the symptoms, signs, and what you can expect from your illness. Briefly record what you are experiencing each day. This will keep track of your improvement, and will show early signs of your symptoms worsening. This information is also extremely helpful to your doctor in assessing your progress. Research your illness and learn about ways to get and stay mentally well. However, make sure that the information comes from a reputable source.
3 TAKE YOUR MEDS NEED INSPIRATION?
See Thrive’s Regular Sections: EAT, MOVE, DO, RELATE & TRY! 44 | Autumn2014
If medication is prescribed, take it regularly. It is the only way to ensure that you get the response you want. If you have side effects, or notice anything unusual or undesirable while on the medication, speak to your doctor. Don’t just stop taking it. Stopping any medication suddenly can be dangerous or make you feel ill.
STAY WELL
5 MOVE Exercise has been proven to reduce stress and improve recovery from depression. Keep moving!
4 EAT Eat regular meals even if you have very little appetite. Little and often is good for you. Keep up your intake of fruit and veg. Try not to give in to the temptation to live off carbohydrate-laden pastries and sweets. Choose low GI foods. This regulates your blood sugar and improves the functioning of your brain. It is particularly important for people who experience a lot of anxiety. A little of what you fancy does you good - eat a square or two of dark chocolate daily. Omega-3s help to protect your brain. Eat oily fish at least three times a week and/or take a supplement.
Remember: Always be gentle with yourself. Accept where you are at and set ‘baby step’ goals. Aim for progress and not perfection.
6 DO Sleep! Ensure that you keep regular hours as much as possible. Go to bed and get up at the same time each day regardless of whether it is during the week or on a weekend. Explore your creativity! Your brain needs stimulation to keep healthy. Get outdoors and soak up as much light and sunshine as possible. Even better, exercise outdoors. Explore stress management and relaxation activities. Find what works for you and do it!
7 RELATE The most important relationship is with yourself. Take time to work on this. Being part of a community is good for your mental health. Improve your relationship skills, and nurture old and new friendships. Get involved in giving back to your community in a way that works for you. Don’t isolate yourself no matter how much you feel like retreating. Contact with friends and family gives perspective and energy. If possible, see a therapist regularly.
8 NURTURE YOURSELF You can’t give to others if you have nothing left to give. Take time out regularly to recharge your batteries. Autumn2014 | 45
RESOURCES & USEFUL INFO. “because knowing where to get help is the first step to recovery …”
GIVEAWAY
Yoga Cures Tara Stiles
3 COPIES UP FOR GRABS
Do you have a headache? A broken heart? PMS? Do you suffer from depression or anxiety? Or do you just need to chill out? There’s a yoga cure for each of these things. In Yoga Cures, Tara Stiles – owner of Strala Yoga in Manhattan, New York City – offers an A-to-Z guide of the poses you can do to target specific problems and get you feeling better right away. win@thrivemag.co.za with your full name, phone number and title of the book.
HELP-LINES SADAG Suicide Crisis Line 0800 567 567 SMS 31393 8am-8pm Pharmadynamics Police and Trauma Line 0800 20 50 26 8am-8pm AstraZeneca Bipolar Line 0800 70 80 90 8am-8pm Sanofi Aventis Sleep Line 0800 753 379 8am-8pm SADAG Mental Health Line 011 262 6396 8am-8pm
Department of Social Development Substance Abuse Line 0800 12 13 14 SMS 32312 24hr helpline Dr Reddy’s Help Line 0800 21 22 23 8am-8pm Lifeline www.lifeline.org.za National 0861 322 322 AIDS 0800 012 322 Stop Gender Violence 0800 150 150
Has your life turned upside down? Could this be depression? Go to www.mySupport.co.za for support and understanding.
INFO. FREE COUNSELLING Lifeline www.lifeline.org.za FAMSA www.famsa.org.za
PROFESSIONALS Psychiatrists www.sasop.co.za Psychologists www.psychotherapy. co.za
HELP ONLINE www.sadag.org www.health24.com www.psychcentral.com www.nami.org
SUPPORT GROUPS Contact SADAG for groups in your area 011 262 6396
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AT FIFTEEN, AMERICAN SWIMMER MICHAEL PHELPS BECAME THE YOUNGEST MALE TO HOLD A WORLD SPORTING RECORD IN MODERN TIMES. ELEVEN YEARS LATER, IN 2012, HE WENT ON TO BECOME THE MOST DECORATED ATHLETE IN OLYMPIC HISTORY. HOWEVER, HIS EXTRAORDINARY SUCCESS CAME AS A SURPRISE TO MANY.
48 | Autumn2014
S P L E H P L E A H IC M W O H IM H R O F K R O W IT E MAD When he was nine, Phelps was diagnosed with attention deficit hyperactivity disorder (ADHD), a condition which remains highly stigmatised despite advances in diagnosis and treatment. ADHD is thought to affect approximately seven percent of children between the ages of six and seventeen. If it remains undiagnosed, and therefore unmanaged, its symptoms continue into adulthood. The areas of the brain that can be involved in this disorder include the frontal lobes (which control our concentration, decision-making, memory and impulse-control processes), the limbic system (the origin of our emotions) and the inhibitory mechanisms of the cortex. Although the disorder does not affect the exact same areas of the brain, the symptoms are universal. In children, these include an inability to sit still, be quiet and concentrate on one task at a time, as well as attentionseeking behaviour and an increase in physical activity. Phelps’ kindergarten and elementary school teachers complained about his lack of focus, distracting behaviour and what they perceived as immaturity. He was prescribed stimulant medication which improved his concentration and enabled him to pay attention. However, even though the medication had no obvious negative side
effects, when he was eleven he decided that he no longer wished to take it. His treatment then took on the form of time management practices, structured daily routines and a healthy diet. From an early age, Phelps loved playing sport, and his involvement in swimming, baseball and lacrosse supported this lifestyle-orientated therapeutic strategy. Swimming, in particular, is a sport that requires a considerable amount of discipline. Early morning practices, weekend meets and repetitive training exercises necessitate focus and determination. In the swimming pool, Phelps cultivated the discipline he lacked in the classroom and, in the process, was able to release his pent-up energy and harness his focus. To this day, Phelps manages his life with strict physical training and an overall healthpromoting regimen. Watching him fly through the water with almost super-human determination, it is hard to imagine that he ever lacked the ability to focus on one thing at a time. He has found a passion that not only has made him a sporting hero, but has assisted him in every other area of his life. The question is not whether Michael Phelps rose to success despite his ADHD, but whether he achieved what he has because of it.
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You are not alone. Depression is real, but it is treatable. Call SADAG toll free on 0800 21 22 23, and we’ll help you.