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Contents spring 2014
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volume 02 | issue 05
FEATURES
10 14 16 20 24 28 31 32 36 38 40 42 48
COVER STORY: Kagisano Sefurutsi Managing Panic & Anxiety Mary Kelly Making Peace with Epilepsy Happiness Ephemeral or Possible?
Relationship Breakup A Survival Guide Integrative Psychiatry A Holistic Approach to Healing Depression & Alcohol Abuse A First Aid Guide
E.L.S.K.E Photography
Vitamins & Nutrients Are We Running on Empty?
WIN! For our
fabulous book giveaways see pages 7 & 18
MOVE: Running Benefits & Inspiration DO: Reading A Brain-Building Workout RELATE: Listening The Why and the How TRY: Emotional Freedom Technique Acupuncture for Negative Emotions
16
28
EAT: Healthy Options Dhal Makhani, Salsa & Cauliflower Rice John Nash Overcoming Schizophrenia
in every issue...
03 Editor’s Notes
44 8 Steps for Mental Wellness
04 Inbox
46 Resources
06 Newsdesk
47 Inspiration
32 Spring2014 | 1
Publishing Editor Jen Goy jen@thrivemag.co.za Creative Director Angelique da Costa angelique@thrivemag.co.za ASSISTANT EDITOR Jean Jacobs jean@thrivemag.co.za SOCIAL MEDIA Lara Potgieter larapotgieter@gmail.com COPY EDITOR Anna Herrington herrington.anna@gmail.com Advertising Enquiries ads@thrivemag.co.za Subscription Enquiries subs@thrivemag.co.za Editorial Enquiries info@thrivemag.co.za PrinteD by Tandym Print RETOUCHING by 360 Digital 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) Zureida Garda MA(Clin Psych) Tebogo Makgabo MA(Clin Psych) Corrie Davidson MA(Social Work) Keri Drake BA(HMS) Honours(Biokinetics) 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 Kagisano Sefurutsi PHOTOGRAPHY Elske Kritzinger E.L.S.K.E Photography 082 927 7194 elskegallery.co.za
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.
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welcome volume 02 | issue 05
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elcome to the Spring 2014 issue! As always, we have thoroughly enjoyed putting the magazine together. We hope that you will enjoy reading it just as much! Thrive has a holistic approach to mental health. We believe that true
I’d love to hear from you! email hello@ thrivemag. co.za
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editor’s notes
wellness is obtained, not just by taking medication (although this may be important), but by addressing all areas of our lives. This approach is a result of my own experience. After experiencing annual episodes of depression for most of my life, including while on medication, I eventually decided that enough was enough, and vowed to do everything in my power to be well. Among other things, I searched for and found exercise that I love (a dance modality called Nia). I saw a nutritional therapist and followed her advice. And I learned not to be too hard on myself, aiming for “progress, not perfection”. The result: I’ve been well for three whole years. It may not sound like very long but, for the difference it has made in my life, it could be a lifetime. However, for any healing to take place, hope is essential. We have to believe it’s possible to be well, in order to even try to be well. In the eloquent words of a recovered mental health patient: “A tiny fragile spark of hope appeared and promised that there could be more than all of this darkness … This is the mystery. This is the grace. All the polemic and technology of
psychiatry, psychology, social work and science cannot account for this phenomenon of hope. But those who have recovered know that this grace is real. We have lived it. It is our shared secret”. We will be talking much more about hope in future issues. However, the truth is that when I say future issues I’m being optimistic. A few months ago, I had to face the hard fact that the magazine is not financially sustainable. But that doesn’t mean it’s over. The feedback from readers testifying to its enormous value has made me determined to find a way to keep it going. There seem to be a few viable options. Not necessarily easy ones but, as they say: never, ever, give up! To keep updated (and to be inspired and informed!), sign up for our newsletter and follow us on Facebook and Twitter. With your support, we can make the next issue of Thrive a reality!
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our twice monthly newsletter by going to thrivemag.co.za Spring2014 | 3
Have you enjoyed reading Thrive? tell us what you think!
hello@thrivemag.co.za
A More Confident Supporter I came across the Autumn 2014 issue of your magazine at a psychiatric clinic. What a godsend it has proved to be! My 20-year-old son was diagnosed with bipolar disorder type 1 two years ago. I’ve come to terms with his diagnosis, but have struggled to know how best to support him: how much to take care of him, and how much to let go. I’ve also felt very alone. My son sees a psychiatrist and a psychologist on a regular basis, as well as attending a monthly support group. However, I don’t know anyone in a similar position to myself. It was extremely comforting to read Jay and Michelle’s story: how they’ve travelled the bipolar “road” together, and how Michelle has managed to be such a constructive and healing force in
Dr John Parker MBBCH, FCPsych(SA) John is a senior lecturer in the Department of Psychiatry & Mental Health at UCT and a specialist psychiatrist at Lentegeur Hospital. He is the founder and project manager of the Lentegeur Spring Project. John.Parker@ westerncape.gov.za
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Jay’s life. It’s wonderful to hear that love really can triumph over what is often such a destructive disorder for all concerned. Jay and Michelle’s story has given me hope for the future. I also feel more confident about my abilities as a bipolar supporter. Christine, Cape Town It is wonderful to hear that Thrive has made such a difference in your life. Thank you.
Congratulations! I am writing to congratulate you on your exquisite Autumn 2014 issue. The quick reference blocks that summarise anchor articles are the coup de grace. Your inspiration page is magnificent. The magazine’s glossy feel, well-rounded articles and eye-catching imagery catapults it into the realm of top-notch concise encyclopaedias on thriving! Frans Jones, Pretoria Today, I laid my hands on a copy of Thrive magazine for the first time. What a pleasant surprise and a breath of fresh
Zureida Garda MA(Clin Psych) Zureida is a well-being consultant who draws on her psychological training and uses hypnotherapy, EFT and mindfulness to help clients explore emotional blockages. She wrote the article Breaking Up on page 24. ztgarda@gmail.com
air! I’d like to congratulate the editorial staff for putting together such a positive and well-balanced publication. It’s crucial that the stigma attached to mental health conditions is diminished, and I think that your magazine will help this enormously. All the very best for your worthy endeavours. Francois Carstens, Cape Town Thank you for your wonderful magazine and newsletter. You call yourself “Team Thrive”. However, I call you the “A Team” as you are doing such important and sterling work in order to provide insight into the mental illness conditions which so many people suffer from. I am looking forward to the next issue. My husband has lent my two magazines to friends. I suppose they think that they can keep them, but I miss them. Dawn Dawson, Durban Thanks for the compliments. Your encouragement makes us determined to find a way in which to keep Thrive going.
Keri Drake BA(HMS)(Honours) Biokinetics Keri is a biokineticist in private practice. She has a special interest in fascial alignment and correct movement of the body. She wrote the article on Running on page 32. keridrake@gmail.com
Lana Ackermann Lana has explored the field of energy psychology for over 10 years and is an accredited Level 1,2 & 3 EFT Trainer. She uses EFT in combination with counselling and life coaching. She wrote the article on the Emotional Freedom Technique on page 40. lana@acker.co.za
clinically proven natural medicines
spring 2014
“You’re only given a little spark of madness. You mustn’t lose it.” Robin Williams
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The 10th of September was World Suicide Prevention Day. With the recent news of Robin Williams’ suicide, it couldn’t have been better timing. The shock of the death of the iconic, well-loved actor “by his own hand” generated floods of conversation on the internet and in the media, considerably raising awareness of the issues surrounding what is an everyday occurrence. Actually, suicide is not just an everyday occurrence. It is an every 40-second occurrence. This alarming statistic was recently reported by the World Health Organization who also stated that 800 000 people die by means of suicide every year; more than from conflicts, wars and natural disasters combined. According to the South African Federation of Mental Health, South Africa has the 8th highest suicide rate in the world. Every day there are 23 successful suicides, and 230 attempted suicides. Many people find it difficult to understand why a person would attempt or commit suicide. It is often judged as a supremely selfish act, and this opinion was frequently expressed with regards to Robin Williams’ suicide. Contributing to the
discussion, The Huffington Post published an extremely moving and insightful article by suicide survivor, Katie Hurley. In it she says: “Suicide is a lot of things, but selfish isn’t one of them. Suicide is a decision made out of desperation, hopelessness, isolation and loneliness. The black hole that is clinical depression is all-consuming. Feeling like a burden to loved ones, feeling like there is no way out, feeling trapped and feeling isolated are all common among people who suffer from depression. People who say that suicide is selfish always reference the survivors. It’s selfish to leave children, spouses and other family members behind, so they say. They’re not thinking about the survivors, or so they would have us believe. What they don’t know is that those very loved ones are the reason many people hang on for just one more day ...” Suicide is preventable and there is much help available for people in need of support. However, it is vital that this message is spread as widely and rapidly as possible.
spring 2014
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A group of private psychiatric clinics spent their 67 minutes on Mandela Day dropping off back copies of Thrive magazine at the psychiatric outpatient departments of government hospitals in Johannesburg. Hopefully, Thrive provided inspiration and information while alleviating the boredom of the queues! The Diving
3 copies up for grabs
Helen Walne Popular columnist, Helen Walne tells of her tortuous relationship with her brother, Richard, who couldn’t resist the lure of death. It is an achingly personal account of the inner turmoil of those who are left behind after a loved one’s suicide, and of dealing with grief, fear, isolation and depression. But it also tells of hope, recovery and learning to live without the person who has left them. Email win@thrivemag. co.za with your full name, phone number and title of the book.
The 20th Cape Town International Kite Festival will be held at Muizenburg on the 1st and 2nd of November. All profits of this annual event go towards Cape Mental Health, to help them provide mental health services to adults and children in poorly-resourced communities. This years theme “Beyond the Blue” will attract over 20 000 visitors, as well as some of the biggest names in kiting. For more information on the Cape Town International Kite Festival and Cape Mental Health, contact 021 447-9040.
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Buddy Care was launched in Cape Town earlier this year in order to support people with PTSD and their family members. With the beautiful slogan, “People helping people with practical human kindness”, they currently run forums (support groups) in Rondebosch and the Southern Peninsula. Plans are in place to open many more groups in the near future. For more information see buddycare.co.za or contact Brian Rogers brian@buddycare.co.za
It has been known for a while that aromatic-tumerone, a bioactive compound found in turmeric, plays a role in decreasing inflammation in the brain associated with many different neurological disorders, including depression. In addition, recent research by scientists at the Institute of Neuroscience and Medicine in Jülich, Germany, has shown that this compound causes neuronal stem cell proliferation and differentiation, thereby playing an important role in the recovery of brain function in neurodegenerative diseases. Lead author of the study, Adele Rueger, said: “While several substances have been described to promote stem cell proliferation in the brain, fewer [substances] additionally promote the differentiation of stem cells into neurons, which constitutes a major goal in regenerative medicine”. As a recent article on sciencedaily.com states: “The findings suggest [that] aromatic-turmerone could be a future drug candidate for treating neurological disorders such as stroke and Alzheimer’s disease”.
8 | Spring2014
growingbolder.com Inspiration for those who are growing older… Their Facebook posts are fab!
“Sometimes you just have to look at a photo of a bulldog taking a selfie... and SMILE!”
When did you begin to experience anxiety problems?
E.L.S.K.E Photography
I was 18 years old and in my second year of studying towards a diploma in human resources, when I started to experience strange symptoms. I travelled to and from campus by taxi, and sometimes, when I was inside the taxi, I would become shaky, light-headed and tightchested. I would have difficulty breathing and would need to get out of the taxi immediately. However, as soon as I did, I would feel better. After this happened a few times, these episodes began to feel normal, and I started to accept them as just being part of who I was. I was actually experiencing mild panic attacks, but had no idea of this at the time. Eventually, I plucked up the courage to go and see a doctor. He asked me a lot of questions and then told me that there was nothing wrong – that I was just stressed. This didn’t make sense as there was no stress in my life at the time. After that, I just let it be. I graduated and started working. However, I still experienced episodes in crowded spaces. A few years later, I went to see another doctor, but was also told that I was just stressed. I was aware that I was more sensitive and experienced more anxiety than other people. Before going into a new situation in which I was interacting with people, I would often feel dizzy and that I couldn’t breathe properly. Once I was actually in the situation, I would feel fine.
10 | Spring2014
Kagisano Sefurutsi, 35, has experienced severe anxiety for most of her life and, four years ago, was diagnosed with generaliSed anxiety disorder (GAD) and panic. As she came to terms with her condition, she vowed to find ways in which to manage it. However, afterwards when I was alone and thought about how things had gone, I would feel overwhelmed by anxiety again.
Did you tell anyone? No, not even my mother, and we are very close. In order to stay anonymous, I didn’t take my medical aid card with me when I visited the doctors. Instead, I paid cash. I have always been a high achiever and didn’t want to be anything other than the best in all areas of my life. The debilitating anxiety that I was experiencing made me feel like a failure, and I was ashamed. My family looked up to me, and I didn’t want to let them down. Looking back, not talking about my anxiety definitely contributed to the problem.
What was your lowest point? Four years ago, I had a major panic attack which ended in me being rushed to hospital. I had recently ended a long relationship and my aunt had just passed away. I was getting ready for bed a few nights before the funeral
and, all of a sudden, I felt like I couldn’t breathe – not just with difficulty, but not at all. I was sweating, feeling alternatively hot and cold and that I was going to pass out. I felt that I was going to explode and die. There was no question about keeping this to myself. I alerted my mother. However, she had no idea of what to do. Out of desperation, she poured water on me and, when I didn’t improve, bundled me into the car and rushed me to the emergency unit of the nearest hospital. The admitting doctor checked my blood pressure and asked me questions. After chatting for a while, I started to feel normal. The doctor confirmed that I had had a panic attack and gave me some medication to take home in case it happened again. However, I threw the pills away. I think I needed to believe that I was OK and that I didn’t have a problem.
How were things after that? After my major panic attack, I started reading up on it. I still experienced mild episodes, but was determined not to go back to hospital.
For more info about the signs and symptoms of GAD, see the South African Federation of Mental Health’s infographic on page 35.
Spring2014 | 11
Left to right: Kagisano Age 7, Age 17 and at her graduation, with her mother (left), uncle and aunt
In the course of my research, I came across the South African Depression and Anxiety Group (SADAG). I volunteered to work as a counsellor at their call centre, helping others who had similar problems to me. At SADAG, I leant that therapy could be extremely helpful. I found a psychologist who diagnosed me with generalised anxiety disorder, co-existing with panic attacks. Finally, it all made sense!
“I don’t think I would be where I am today without my psychologist. I now know that it’s okay to make mistakes and to not be perfect.” Please note
Not everyone is able to manage their anxiety without medication. Do not hesitate or feel ashamed to seek medical help.
12 | Spring2014
She prescribed some medication which I took for a couple of days. However, it made me feel sleepy, and I told the psychologist that I’d rather not be on medication. She was OK with this, saying that we could work on behavioural methods of controlling my anxiety which might be sufficient. I went for eight therapy
sessions over the course of a year. The first three were scheduled, and the others were when I needed them.
How did therapy help you? I felt that I was dealing with my issues properly for the first time. My psychologist used cognitive behavioural therapy (CBT) which focuses on changing thought patterns. This was a turning point for me. She taught me techniques to use on my own such as relaxation exercises and affirmations. I trusted her, and her tips really helped me. She taught me how to acknowledge my anxiety, to separate myself from it and to let it be, knowing that it’s just an unpleasant feeling and will pass. This is so simple, yet so powerful. I took therapy seriously and I think this was why it worked so well for me. Over time, I found I could manage my anxiety better, and even my psychologist noticed a change in me. I started wearing brighter and lighter colours. My taste just changed! For instance, I would wake up and, for no particular reason, feel compelled to wear a bright red lipstick. I became more confident and began to see myself in a different light. I also started talking to people about my anxiety issues. It was difficult to tell my mom and
Kagi’s TOP TicapS nnot recover
family, but surprisingly and to my relief, they were fine about it. Therapy has also taught me to live in the present and to stop worrying about the future. I have learnt that there are things I cannot control and have trained myself to release any anxious thoughts that I may have about these. I don’t think I would be where I am today without my psychologist. I now know that it’s okay to make mistakes and to not be perfect!
You cept your disorder. ac d an ge led w no Ack do not accept. from that which you . ed by your condition fin de t no e ar u yo at Realise th lp. It’s seek professional he to ed m ha as or id Do not be afra ble at you feel comforta th ist ap er th a ce ur important to so ve to eutic process. You ha ap er th e th to it m m with and to co
Are there any other ways in which you manage your anxiety?
want to recover!
Exercise is very important as it helps me to forget about anything that is worrying me. I would definitely rather go to the gym than take a pill if I’ve had a stressful day. It works just as well for me, but without the side effects. I follow a healthy, balanced diet, staying away from fast food, and I drink lots of water. My spiritual life has also helped me a great deal. Overall, I feel stronger than ever before. I now know that my anxiety disorder can be managed. There are still times when I experience the symptoms, but I can now control them. Without having the disorder, I wouldn’t be the person I am today. It has definitely enlightened me and made me more conscious of the way I live.
ition as this can about your cond u yo as h uc m as t Find ou it. u to better manage yo s er w po em d an equips
HOW TO manage acute anxiety
1 2
Realise that the symptoms do not last for long. Tell yourself that it’s just an unpleasant feeling and will pass. Tell yourself that you are safe. Drink a glass of water.
3
Try to be in the present moment. A way to do this is to pay attention to what is around you. For example, if you are driving, read the street adverts and look at the trees and people walking by.
4
Breathe in deeply through your nose and slowly release your breath through your mouth. Do this several times until you feel your anxiety decreasing.
Spring2014 | 13
Mary Kelly has suffered from epilepsy most of her life. She has now made peace with her condition and is passionate about helping others do the same. Here is her story…
What led to your diagnosis?
Tell us about your life after school?
When I was 13, I began to experience episodes known as absence seizures during which I would stare into space and hum. I was taken to hospital for an EEG (electroencephalogram) in order to measure the electric signals in my brain. This was an extremely traumatic experience. I had wires attached to my head and I was scared that something was seriously wrong with me. The diagnosis of epilepsy was confirmed and the possible cause put down to the hormonal changes that I was undergoing as a young woman.
I studied to become a medical technologist and then went to the UK to work as an au pair. I kept my condition a secret. I started drinking a lot as I wanted to be part of the crowd and prove to myself that I was “normal”. I didn’t know that it would affect my medication. While on a camping trip in Europe, I had a seizure and ended up in hospital. I was asked why I hadn’t told anyone that I had epilepsy, but of course I was too embarrassed about my condition to have said anything. After returning to South Africa, I met my husband. I took a long time to tell him about my epilepsy as I was scared that he would then want nothing more to do with me. However, it didn’t bother him at all. His acceptance has been immensely healing for me. We have two daughters and I experienced no complications during the pregnancies, although my medication was changed. My epilepsy has been fairly well-controlled. However, every few years I have had a seizure, generally triggered by stress. Once, while at a braai on the slopes of Table Mountain, I had an absence seizure and fell. I still have a scar on my face from that. A few years ago, I worked as a volunteer for an NGO, travelling to Rwanda and Namibia, and on both trips I had a seizure.
How did the diagnosis affect you? I was diagnosed in the early 60s when there was a huge stigma attached to having epilepsy. This still exists today but to a lesser extent. My mother battled to accept my diagnosis and refused to talk about it. Nothing was explained to me. I was just told to take my medication and to not tell anyone about it. I think my mother blamed herself, feeling that she had done something wrong. I felt ashamed and embarrassed which severely affected my selfconfidence. I became extremely shy and battled to make friends. I also lived in fear of having another episode and being labelled as odd. Every month I had to go to hospital for a check-up and to collect my medication, which generally involved hours of waiting in queues. In matric, my worst fear was realised when I had a grandmal seizure (a fit) at school. I regained consciousness with a doctor leaning over me and my classmates staring. The worst thing was that I didn’t know what had happened. After that I was ostracised and labelled as “Mary, the epileptic”.
14 | Spring2014
How did you come to terms with having epilepsy? Two years ago, I took anti-inflammatories for a few days for a running injury. These interfered with my medication and I ended up having three seizures in one day – in a Clicks store, at work and in the hospital. I was told I couldn’t drive for two
years which mortified me. I had been independent my whole life and now had to ask people to drive me around. I could also no longer hide the fact that I had epilepsy. I think that up until then I had always thought that my epilepsy would disappear, but I now had to accept that this would not be the case. Once I came to terms with this, I was motivated to learn everything I could about my condition. I also realised that the only way to overcome my shame was to talk about it. A while back, I qualified as a life coach and I decided that, with my experience of epilepsy, I was in a unique position to help others come to grips with this disorder. As I have coached my clients, I have coached myself and, finally, after 48 years I have reached a place of full acceptance.
Tell us about the stigma. I have always felt that people looked at and treated me in a different way to others. Some people believe that epilepsy is contagious or that you have been possessed by an evil spirit. I’ve often been labelled. How I would love to be known as “Mary, a normal person who happens to have epilepsy”, rather than “Mary, the epileptic”! I’ve been very fortunate at work as my manager and colleagues understand the illness. Often people with epilepsy aren’t hired as employers don’t want to deal with it.
How do you manage your condition? My husband and daughters are very supportive and without them my life would be far more difficult. They know what I’ve been through and are always checking up to see if I’m alright. I run almost every day and have completed the Two Oceans Half Marathon three times. Running helps me to manage stress which is the main trigger of my seizures. I make sure that I get enough sleep and eat healthily. I only drink alcohol occasionally and in small amounts. If people ask me why that is the case, I don’t hesitate in saying that I have epilepsy – a testament to how far I have come!
Any advice for Thrive readers? If you have epilepsy, talk about it. Learn to accept it as part of your life and take your medication religiously. Listen to what your doctor says and keep track of your progress. Most importantly, don’t let it control you. Rather, you must – and can – control it! If you have a child who has epilepsy, make sure you explain it to them properly and provide continual emotional support. If this had been done after I was diagnosed, my life would have been completely different.
To contact Mary about coaching: maryk.coach@ gmail.com 083 703 3112 (Cape Town)
Spring2014 | 15
“Man wishes to be happy, and only wishes to be happy, and cannot wish not to be so.” Pascal (1623–1662) 16 | Spring2014
H
ow many times have we asked ourselves the questions: “Am I happy?” and “How can I become happier?” We celebrate when we find ourselves happy, and bemoan the fact when we are not. We strive to make more money, thinking it will make us happier. We seek to fall in love and live “happily ever after”. Indeed, beyond survival, the basic desire of all human beings is to be happy, and can be said to underlie all of our actions. Unsurprisingly, throughout the ages, mankind has investigated happiness and constructed theories as to how it can be obtained. The Hebrews believed that happiness was the result of living in accordance with the commands of a supreme being; the Greeks, by using logic, rationality and increasing self-knowledge; the Christians, by following the message of Jesus and living with love and compassion. However, Freud, one of the fathers of modern-day psychology, started off the 20th century with the cynical view that happiness was a doomed quest, and that “the intention that man should be ‘happy’ is not in the plan of ‘Creation’”. Rather disheartening to say the least.
POSITIVE PSYCHOLOGY After World War II, health-related professions increasingly adopted the belief that the key to wellness lay in eradicating disease. Accordingly, psychologists focused on alleviating suffering, dysfunction and abnormality, anticipating that this would result in increased happiness.However, as Harvard psychologist, Dr Nancy Etcoff, says: “Happiness is not just the absence of misery, a fact intuitively obvious to anyone who has ever felt happy”. In the 80s, increasingly aware of this fact, Dr Martin Seligman and others began to focus their research on the
creation of long-term wellbeing and prosperity. The results of this research heralded the birth of the field of positive psychology. As stated by the late Dr Christopher Peterson: “Positive psychology is the scientific study of what makes life most worth living. It is a call for psychological science and practice to be as concerned with strength as with weakness; as interested in building the best things in life as in repairing the worst; and as concerned with making the lives of normal people fulfilling as with healing pathology”. Positive psychology is mankind’s most recent attempt to understand the nature of happiness. Can there at last be hope for the universal seeking of this often ephemeral state?
HAPPINESS SET-POINT Positive psychology research suggests that we all have a happiness set-point. If we’ve ever tried to lose weight, we most likely know what a set-point is: it’s the point where after we’ve lost a few kilos, our weight plateaus and our scale appears to be annoyingly frozen. It’s the point to which our weight naturally gravitates if we follow a healthy, balanced diet. And it’s the same for happiness. Changes in, for example, marital status, employment or living arrangements, may increase or decrease our level of happiness, but only for a while and, with time, we return to our previous, “normal” level or set-point. That also applies to winning the lottery. Of course, anyone who is lucky enough to do this is bound to be ecstatic. However, research has shown that happiness levels drop within months to years, going back to what they were. This is good news for those who happen to have a high happiness set-point, but a little depressing for those who don’t. The big question is: Can we change this set-point?
POINTS to ponder Money doesn’t necessarily buy happiness, but spending money on others can make us happier. One of the best ways to combat disappointments and setbacks is by having strong social relationships. Work can be important to well-being, especially when we have work that has purpose and meaning. While happiness is influenced by genetics, we can learn to be happier by developing optimism, gratitude, and altruism. The “heart” matters more than the “head”! The happiness set-point seems to be partly determined by our genes. Research has shown that identical twins are 50% more likely to have similar happiness levels than nonidentical twins, even when growing up in different households. We can conclude that we have no control of about half of our set-point. But that leaves the other half, over which we do. So yes, it is possible to change it. But how?
Pleasure Just as positive changes in circumstances result in only short-lived increases in happiness, so it is with pleasurable activities. Dr Seligman likens pleasure to eating French vanilla ice-cream, “the first taste is 100 percent; by the time you’re down to the sixth taste, it’s gone”. Spring2014 | 17
However, what he terms “The Pleasant Life” can be enhanced by doing as many pleasurable activities as possible, and learning to savour and prolong the pleasure by using techniques such as mindfulness. However, pleasure is ultimately the “whipped cream and the cherry” of life. People, engagement and meaning are much more influential on the happiness set-point.
PEOPLE Put simply by Dr Peterson: “Other people matter”. Studies have compared happy and unhappy people and found that happy people are not better looking or more religious. They do not have more positive life events, or more money. Rather, happy people are extremely social with a wide circle of close friends. However, Dr Seligman cautions that sociability does not necessarily cause happiness, but is merely associated with it. Also, the happiness is one of “ebullience, and good cheer” and is, in itself, not sufficient for life satisfaction.
ENGAGEMENT & MEANING True happiness seems to be a result of doing absorbing activities on a regular basis. In addition, a sense of meaning and purpose seems to be vital. Absorbing activities require intense concentration and induce what Dr Mihaly Csikszentmihalyi has termed “flow”. In this state “your whole being 3 copies up for grabs
18 | Spring2014
is involved, and you’re using your skills to the utmost”. Time seems to stop, problems are forgotten and there is an experience of being “one with the music”. For this to occur, there needs to be a positive match between ability and activity. The activity may produce positive results but, due to the flow it engenders, is enjoyable for its own sake. To create more flow in our lives, Dr Seligman recommends that we work out what our greatest strengths are and recraft our lives to use them as much as possible – in love, work, play and parenting. However, the greatest contribution to long-lasting happiness and life satisfaction has been shown to be the use of our highest strengths in the service of something greater than ourselves. In other words, to have a sense of purpose, and create a life filled with meaning. Of course, what constitutes meaning is different for everyone. For some, it’s religion or spirituality. For others, it’s service to mankind or something else entirely. It follows that if we want to find that holy grail of happiness, we need to spend time exploring what it is for us.
MONEY Money has consistently been shown to only make a difference to the poor. Increases in income affect happiness until the point that basic needs are met. Thereafter, more money has very little effect. Job satisfaction and a strong social network are far more important factors. Consequently, it is
Happy Human Brain
giveaway
Pierre van der Spuy We all know people who remain happy whether they enjoy enormous success or face painful disasters. The reason: They possess, in their brains, a core of stability and optimism. A Happy Human Brain offers a practical, comprehensive guide to what these people do on a daily basis to strengthen their human brains. Email win@thrivemag.co.za with your full name, phone number and title of the book.
wise to spend time figuring out what work you will enjoy the most, and then find out how to do it for a living. Certainly, unenjoyable work which is solely motivated by money is not a sound path to happiness. If the work involves stress and overtime, thereby affecting personal relationships, the path is almost guaranteed to be blocked. If we do happen to stumble upon money, or the work we enjoy happens to be highly paid, it is a good bet to use our money to help others. Research has shown altruism to be an effective generator of happiness. It is also worthwhile to spend money on experiences rather than physical things.
UPWARDS SPIRAL Happiness generates more happiness. It is associated with greater productivity, enhancing the ability to achieve at work and school. It is also associated with longevity and better health. As Dr Peterson says: “Happiness is a cause of good things in life and not simply along for the happy ride”.
THE GOOD NEWS! Happiness is within reach of all of us. Dr Peterson states: “Happiness is not simply the result of a fortunate spin on the genetic roulette wheel. There are things that people can do to lead better lives …” However: “All of these things require that we live (and behave) differently … permanently. The good life is hard work, and there are no shortcuts to happiness”.
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VITAMINS & NUTRIENTS:
ARE WE RUNNING ON EMPTY? by Beatrice Rabkin
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20 | Spring2014
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ood is so plentiful in the western world that getting enough to eat should be assured. Certainly, most of us appear to be getting enough and, as the high rate of obesity attests, often more than enough. But what is “enough to eat”? Going to bed with a full stomach means enough calories have been consumed, but does it mean that we have obtained sufficient nutrients to stay healthy? The answer is most certainly “No!” Supermarkets are filled with low quality and highly-processed foods such as sugar, sodas,
pasta, cereals, rice and most breads. They often form the mainstay of our diets. However, these foods lack many of the vitamins and minerals needed to produce the chemicals which are critical for the healthy functioning of the body. They are simply not the foods we are genetically programmed to eat and, for this reason, can be said to be not food at all. We require nutrient-rich foods such as fruit, vegetables, nuts and seeds, as well as wild, free-range meat and fish. Failing to consume these foods is like running a car on petrol, but with no oil, and expecting it to run efficiently.
Nutrition determines the body’s internal chemistry which, in turn, determines the quality and resilience of virtually every cell, tissue and organ. The condition of everything in the body, from the skin to the structure of the bones, brain and connective tissue, is a direct result of our eating habits and intake of nutrients. If our bodies are faced with shortages of key nutrients, long-term health is quietly sacrificed for shortterm survival, resulting in faster ageing and the earlier onset of chronic disease. Besides the failure to consume enough nutrients, other key players that influence the amount of “oil” in our body “machines” are the presence of anti-nutrients in our diet and environment, as well as the health of the gastrointestinal tract and its consequent ability to digest and absorb nutrients.
NUTRIENT LEVELS Food-refining processes remove vital nutrients. In addition, nutrient levels in unprocessed, so-called whole food have significantly decreased over the years. This is mainly due to the depletion of minerals in the soil and modern intensive agricultural methods. Studies of historical food composition data have found that levels of some of the nutrients commonly found in fruit and vegetables have decreased by 40 percent or more. The delay between picking and eating, as well as storage and cooking methods, also contribute to this decline. A 2003 study in The Journal of the Science of Food and Agriculture found that broccoli “zapped” in the microwave with a little water lost up to 97 percent of its beneficial antioxidants. By comparison, steamed broccoli lost only 11 percent or less. However, mineral levels remained intact with both methods of cooking.
ANTI-NUTRIENTS In assessing nutrient intake, the presence of anti-nutrients also needs to be considered. These include pesticides, herbicides, antibiotics and hormones, as well as natural substances such as lectins, phytic acid and enzyme inhibitors, which are found in plant foods and used to ward off predators.
Antibiotics, hormones and pesticides interfere with hormonal cycles, increase antibiotic resistance and disrupt neurotransmitter activity. They are also regarded as foreign substances by the body which is programmed to remove them. This detoxification process consumes large amounts of energy, thereby reducing the energy available for maintaining healthy biochemical processes. Lectins and phytic acid are present in wholegrains, legumes, nuts and seeds. They can bind to essential minerals such as iron, zinc, calcium, and magnesium in the digestive tract and inhibit their absorption. Although these foods are considered healthy and nutritious, they can make the situation worse especially when individuals are already hard-pressed to get all the nutrients they need. Soaking, sprouting or fermenting these foods limits the degree to which they inhibit absorption. It is best not to eat them from cans as few, if any, factories use these processing techniques. Other anti-nutrients such as gluten (in wheat, spelt, barley and rye), casein (in dairy products) and soya activate the immune system and, in many people, contribute to inflammation and chronic disease. There is rarely an immediate reaction to these substances with the result that many people are unaware that they have a food intolerance and that these foods are contributing to their health problems. Anything that activates the immune system will divert nutrients and energy away from the maintenance of healthy biochemical pathway, thereby increasing vulnerability to both physical and mental illness. There is some evidence that genetically modified foods also activate the immune system. Pesticides and other manufactured chemicals are anti-nutrients. Bisphenol A (BPA), used to line the inside of food cans, agro-pesticides and the chemicals found in household cleaners, petrol and diesel fumes and personal products such as deodorants and make-up, can all bind to minerals and vitamins, preventing them from being used by the body. They also increase toxic load, thereby channelling nutrients away from vital biochemical pathways, and can interfere with the body’s natural messaging system.
REMEMBER Supplements cannot take the place of a nutrient-rich diet consisting of: wild, free-range animal products, fresh, organic fruits, vegetables and grains.
Beatrice Rabkin bsc (Nutritional Medicine); dip. Pharmacy Beatrice practices as a nutritional therapist and has worked in the public health sector as a pharmacist. beatricerabkin. co.za 021 686 4280 beatrice@rabkin. co.za Spring2014 | 21
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Did you know?
An unhealthy gut can hamper the body’s ability to digest & absorb nutrients.
GASTROINTESTINAL & CELL MEMBRANE HEALTH And then there is the big crunch. An unhealthy gastrointestinal tract can severely hamper the body’s ability to digest and absorb nutrients. Therefore, even if the diet is high in nutrients, very little is available for use in the body. Drugs (both recreational and therapeutic), alcohol, stress and diets high in refined foods are the main causes of poor gut health. The structure and integrity of the cell membrane influences the flow of nutrients into the cell, and toxins out of the cell, thereby dictating the availability of nutrients for body processes. The presence of trans-fats and a suboptimal ratio of omega fatty acids (i.e. increased omega-6 fatty acids and decreased omega-3 fatty acids) in the membrane decrease its ability to transport substances. The integrity of the cell membrane may be compromised by inflammation caused by chronic infection.
“If our bodies are faced with shortages of key nutrients, long-term health is quietly sacrificed for short-term survival, resulting in faster ageing and the earlier onset of chronic disease.” Further Reading Nutrition and Mental Health: A Handbook M. Watts (ed) Adrenal Fatigue; The 21st Century Stress Syndrome J. Wilson The Ultra Mind Solution: Fix Your Broken Brain by Healing Your Body First M. Hyman 22 | Spring2014
Nutrients & Mental Health Many people with mood disorders speak of the existence of a chemical imbalance. However, for some reason there is often a failure to realise that this imbalance is directly influenced by eating habits. All the chemicals in our bodies are made from the food we eat. Therefore, our diet and, consequently, the presence or absence of nutrients in the body, results in the presence or absence of chemicals in the brain. That is not to say that eating nutrient-rich foods can completely cure
any problem, but it certainly helps to give the body the raw materials required for making these essential chemicals, whether they be neurotransmitters or hormones. For example, the production of the wellknown neurotransmitter, serotonin, requires an abundance of magnesium, zinc, iron, folate, calcium, vitamin B1, vitamin B6 and vitamin C. Many of these nutrients are not present in refined foods, and yet with a diet high in these foods, we still expect our bodies to make serotonin. This is a bit like making a cake with only half the ingredients and wondering why it flops! These nutrients can be supplied by bone and muscle tissue up until a point. However, at some stage these stores become depleted and problems result. If a person is only just managing to muster up enough nutrients to manufacture the necessary brain chemicals, all that is needed for illness to occur is an incident which stresses the body, such as psychological trauma. Any such stress increases metabolism. More nutrients than usual are then required which the body simply does not have. Also, in times of stress, we very often reach for comfort food, which is generally highly refined and lacking in nutrients. As a result, this stress becomes the straw that breaks the camel’s back. Perhaps this answers the question of why a seemingly healthy and bright person is suddenly diagnosed with depression or some other psychiatric disorder.
ROLE OF SUPPLEMENTATION The role of supplementation with vitamins, minerals and other nutrients tends to be controversial. However, given the high proportion of refined foods in western diets, the increasing depletion of nutrients in unprocessed foods and the ubiquitous presence of anti-nutrients, can the necessity really be questioned? Supplements cannot take the place of a nutrient-rich diet consisting of wild, free-range animal products, fresh, organic fruits, vegetables and grains, but unfortunately such a diet is not enough to supply enough nutrients for optimal physical and mental health.
By Zureida Garda
ZUREIDA GARDA is a well-being consultant based in Johannesburg. See pg 4 for details.
“Perhaps then, in the midst of breakdown, the seeds of breakthrough can take root – planted with wisdom, watered with love, held in the warmth of your timeless presence.” – Jeff Foster 24 | Spring2014
F
rom the moment we are conceived to the time we die, we live in relation to others: our mother and father, our siblings, our spouse or partner, and everyone in between. Relating and relationships are core to our experience as human beings. Most of us are instinctively drawn to form a romantic and intimate connection with a significant other. When we find this connection and fall in love, we are flooded with feelings of intense joy. But what happens when this euphoria is disrupted in the form of a breakup? Whether it is the ending of a long term relationship such as a marriage or a shorter period of dating, breaking up is a painful and difficult experience for most of us.
Physiology Scientists have pinpointed several chemicals which result in the euphoria of falling in love, including dopamine, oxytocin, phenylethylamine and serotonin. Oxytocin is known as the bonding or love hormone. It is released during the birth process and plays a powerful role in the formation of the strong bond between a mother and her child. Oxytocin is also released during orgasm and is linked to the development of feelings of trust and attachment between individuals. As a romantic relationship progresses, the exhilarating rush of these chemicals recedes but the sense of attachment persists, often leading to serious commitment and a planned future together. Similarly, breaking up has a physiological effect. Neuropsychology research has demonstrated that emotional pain activates the same areas of the brain as physical pain. This results in experiencing heart break as if it were physical trauma. Any pain registered by the body triggers the stress response with the release
BREAKUP de SURVIVAL gui of chemicals such as cortisol and adrenalin. If this response is sustained, it can have a negative effect on health, including decreasing immune function, increasing anxiety levels and producing symptoms of depression.
Psychology Psychologically, a breakup results in feelings of loss and grief, often echoing what is experienced after the death of a loved one. This occurs especially after the breakup of a long-term relationship and is made worse when it involves custody arrangements for children and the loss of a family home. Relationships with friends and extended family are also usually affected. The comfort and familiarity of an established way of life is lost, as well as the possibility and hope of a shared future. We gain most of our sense of self and identity through our life experiences, and being in a relationship and seeing ourselves as a wife, husband, girlfriend, boyfriend or partner often becomes a large part of this. After a breakup, we can feel as if we are floundering as we grapple with working out who we are without the defining relationship. The experience of a breakup is frequently described as though the bottom has fallen out of our world – an apt metaphor for the groundless feeling often experienced.
Stages Of Grief Psychiatrist, Elizabeth Kübler-Ross, has outlined the stages of grief experienced after a death of a loved one. These also apply to the end of a relationship. They do not necessarily happen linearly, and they can occur concurrently and repeatedly. Stage 1: Denial We struggle to believe that the relationship is over. We may hope for reconciliation and fantasise about the relationship resuming.
Normalise your Emotions
It is important to know that it is normal to feel as if your world is falling apart. All your emotions, from sadness to anger, are to be expected.
Don’t be hard on yourself
Recognise that you are going through a big life change and that you need to give yourself space and time to process it.
Feel your feelings
It is essential not to deny or repress what you are feeling as this will drag out the healing process and amplify the pain in the long run.
Try Freewriting
Writing without editing, can be a therapeutic outlet for venting emotions such as anger and sadness. It can help you to make sense of your feelings and increase your self-awareness. Listening to music can also be useful.
Find support
Seek out people to whom you can talk honestly and openly about what you are going through – a trusted friend, family member or, even more helpfully, a therapist. Talking helps to process the painful feelings and avoids them becoming unmanageable and unbearable. If you are experiencing persistent depressive symptoms, it is important to seek out a mental health professional who can assess if you need further support.
Take care of yourself
A breakup can be an opportunity for us to get to know and understand ourselves better. In a relationship, we can be so focused on the needs of the other person that we neglect our own needs, often resulting in the loss of our sense of self. Our most important relationship is the one we have with ourselves and it is crucial to develop and nurture it.
Spring2014 | 25
How to: get your life back Develop a Routine
The structure of a routine provides familiarity and comfort. Knowing what to expect each day can help to alleviate the stress triggered by a breakup.
Eat Properly
Eating regularly and nutrionally helps to reduce physiological stress and to stabilise your mood.
Exercise
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Stage 2: Bargaining This is closely linked to denial. We will do or say anything to make the relationship work again, often making promises to our ex-partner. Dignity and pride can be abandoned in the desire to reconcile. Bargaining with a Higher Power can also occur, for example, making deals with God or the Universe. Stage 3: Anger This phase involves experiencing anger towards our ex-partner for hurting us by ending the relationship. Anger can also be expressed towards a Higher Power for having allowed this to happen. Stage 4: Depression Depressive-like symptoms may be prevalent throughout the breakup process. These include tearfulness, low-mood, anxiety, loss of interest in usually enjoyable activities, and disturbances in sleep and appetite. We may experience low energy levels and rely on substances such as alcohol and drugs to numb the emotional pain. Stage 5: Acceptance Over time, we gradually accept the reality of the loss and adjust to it. Eventually we are able to let go of the relationship, experiencing renewed hope and meaning in our lives.
The grieving process is specific to each individual and the five stages are not definitive, but rather broad guidelines of what is experienced. However, knowing that grieving is a process serves as a reminder of the importance of giving ourselves the time we need to go through it. This process cannot be bypassed and there is no short-cut. We can only trust that with time the intensity of the emotional pain will ease. If you came down with a cold or the flu, you would take care of yourself and make sure that you obtained plenty of rest. You would find ways to reduce your stress levels and, if possible, you would take some time off work. It is helpful to think of the pain of a breakup as emotional flu and to take a similar approach. Stage 6: A New Beginning A breakup can transform into a breakthrough if we see it as an opportunity for personal growth. As we process the painful feelings and start to look at the relationship honestly – the reasons for it ending and our role in these – we can learn much about ourselves, our relationship patterns and what is important for our happiness. This paves the way for living a more authentic and fulfilling life.
This provides an outlet for your emotions, particularly feelings of anger, and helps to control anxiety and depressive symptoms. Stick to your regular exercise routine, or if that feels too much, move in any way you can. Just a short walk in the park on a daily basis can be immensely helpful.
Explore New Interests
In a relationship, we often lose sight of our own interests and passions. Now is the time to try new things such as volunteering, cooking classes, pottery, yoga, dance classes or a book club. This is a great way to make new friends, develop new skills and move on from the relationship. You might wish to try a website such as meetup.com which has networking and social get-togethers based on mutual interests.
Nurture Yourself
We often lose touch with our own needs whilst in a relationship, neglecting to make sure these are met. Find and do the things that make you feel good such as taking a bubble bath, watching a movie or reading an inspiring book. Learn to set healthy boundaries between yourself and others. Learn when to say no and how to stand up for yourself in a way that best takes care of you. Spring2014 | 27
By Dr Nazmeera Khamissa
A Holistic Approach to Healing
M 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. puremind.co.za 28 | Spring2014
any people feel sad, depressed or anxious for extended periods of time without receiving treatment, resulting in poor quality of life and problems with relationships, work and family life. Sometimes they do not have access to treatment or, as a result of their condition, do not have the energy or motivation to find it. Sometimes they avoid it out of fear of judgement. And many times, they refuse to go for treatment because they have a negative view of psychiatry, thinking that they will not be properly listened to, and that the only treatment option given will be drugs which, for many reasons, they may be loath to take.
Mindful of this negative view, as well as acknowledging the increasing amount of research which indicates the effectiveness of drug-free methods in treating common mental disorders, the Royal College of Medicine in the UK has been promoting a so-called integrated approach to psychiatry (and medicine in general). In this approach, alternative therapies play an important role alongside conventional treatment. Integrative psychiatry is based on the premise that, in order to attain true emotional health and wellness, it is not only the mind that needs to be healed, but the whole person: body, mind and spirit. Also, symptoms cannot be treated without looking at the context in which they arise. A patient’s life, including work
“Medication is seen as important for the containment of symptoms, but an attempt is made to access deeper levels of the self in order for true healing to take place.”
MY STORY
and relationships, needs to be examined and any negative factors addressed. Integrative psychiatry can be seen as “positive psychiatry”. It is not just about treating illness, but rather optimising wellness, and the emphasis is placed on the individual and their unique needs. Medication is seen as important for the containment of symptoms, but an attempt is made to access deeper levels of the self in order for true healing to take place. Lifestyle factors such as diet, exercise and spirituality are addressed, and appropriate supplements and herbal remedies are prescribed. The effectiveness of energy medicine techniques is also recognised. However, it is crucial to note that the complementary and alternative treatments used in integrative psychiatry are not intended to replace established treatments such as medication and therapy. The complementary and alternative treatments are used in addition to medication, and only used on their own in very mild cases. As American psychiatrist, Dr Elana Miller, says: “Integrative psychiatry is not about prescribing St. John's Wort instead of Prozac, but is rather an entire approach for striving for mental health and wellness”.
At 21, I suddenly found myself exalting in life, wildly waving my arms in the air, while dancing with my face towards the sky. Colours were brighter than before, sounds sharper, smells stronger and I could feel the agony and ecstasy of the whole universe. I believed I had special powers. Then I crashed. The world became an ugly, warped place, too loud and too harsh to breathe in. I felt I was a burden to the world, a failure and a disappointment, and I was overwhelmed by a desire to die. I was diagnosed with bipolar disorder. At first, it was a great relief to share everything with a psychiatrist and have simple medical terms bestowed on me. However, the doctor was too busy to spend time getting to know me, ask insightful questions and be kind. The only solution offered for my rollercoaster world was medication. Slowly, the promising light of psychiatry faded. I missed who I used to be and hated the zombielike person I had become. I forgot things, couldn’t concentrate and gained weight. After a few months, I stopped taking my medication and embarked on a destructive cycle of taking medication, stopping, crashing and once again, taking medication. It was exhausting for me and everyone around me. I knew this, but was torn between how I felt and what I thought. I consulted various psychiatrists, but to no avail. Eventually, I discovered integrative psychiatry on the internet. It seemed too good to be true! It promised a balance between nature and science,
emotion and logic, the spirit and the body, the heart and the head. It advocated the importance of medication, but acknowledged that it alone is not enough to treat bipolar disorder. I immediately made an appointment with an integrative psychiatrist. It was the start of a journey that changed my life. Since then, I have dealt with unresolved emotional issues and obtained great insight and selfawareness through the use of hypnotherapy, EDMR and cognitive behavioural therapy. I have learnt to accept my need for medication, but know that regular exercise, a balanced and nutritious diet, and enough sleep are also important. I recognise and honour my need for down-time in order to process events in my life, relax without feeling guilty and most crucially, listen to my inner voice. I now trust this voice and it has never let me down. The more I listen to it, the stronger it becomes. Through integrative psychiatry, I have found peace. It acknowledges that I am highly sensitive and doesn’t try to numb my senses with medication. It has helped me to accept and nurture myself and has taught me to take responsibility for my condition. It has guided me to live happily in a world that I sometimes find too intense, too sad and too strange. It has taught me to celebrate my strengths and how to conquer the challenges that come with my condition. It has helped me to not only survive, but to thrive. – Jana O’Grady To contact Jana, email stories@thrivemag.co.za See page 2 for more info. Spring2014 | 29
SUPPLEMENTS & HERBAL REMEDIES
LIFEST YLE & ALTERNATIVE THERAPIES Exercise has a powerful antidepressant and anti-anxiety effect. Benefits include an increase in happiness-inducing brain chemicals, increased energy levels and improved overall health. These factors often translate into a better self-esteem and self-image. Yoga has been widely researched, and there is substantial evidence that regular practice generates feelings of well-being and relieves depression and anxiety. It also enhances relaxation and the ability to cope with stress. Massage therapies used in combination with other therapies, can be very helpful in the treatment of mild depression, anxiety and many other mental health conditions. Feel-good hormones are released, and the levels of stress hormones drop. Another benefit is the release of muscular tension which encourages the body to heal. Spiritual development is recommended for the completion of any holistic treatment plan. Many people have found prayer and the practice of gratitude to be powerful components of their healing process. Alternative therapies include hypnotherapy and EMDR (eye movement desensitisation and reprocessing). The latter is very effective in the treatment of post-traumatic stress disorder (PTSD). Breath work and relaxation exercises.
ENERGY MEDICINE Energy medicine is based on the theory that physical matter, including the human body and all psychological processes (thoughts, feelings and attitudes) are expressions of energy. Physical and mental health requires the unimpeded flow of energy in the body, and imbalances 30 | Spring2014
SAMe (s-adenosylmethionine) is a naturally occurring substance in the body that is used to produce the mooduplifting brain chemicals. Research has shown that supplementation with it helps to lift depression. Additionally, it relieves arthritis and joint pain. Positive effects can take place within a few days. 5-HTP (5-hydroxytryptophan) is a natural precursor of the “happy” brain chemical, serotonin. When taken as a supplement, it can improve the body’s ability to produce serotonin and is therefore useful in the treatment of depression. 5-HTP also promotes sleep and, in some individuals, weight-loss. However, care must be taken when using 5-HTP in combination with other medications, e.g. antidepressants. Omega-3 fatty acids have been widely researched in recent years with benefits shown in the treatment of depression and anxiety. In most cases they are only effective when used in addition to other treatments. St John’s Wort is a herb which has been widely researched for the treatment of depression. There is much evidence as to its effectiveness, especially in cases of chronic low-grade depression where patients are still able to function on a dayto-day basis. However, St John’s Wort interacts with several medications, psychiatric and non-psychiatric, and care must be taken with its usage. Vitamin D supplementation with dosages around 2000IU have been shown to promote recovery from depression and postnatal depression in some individuals.
in this flow result in disease. Energy medicine techniques aim to enhance energy flow, often working on the acupressure points which, according to Chinese medicine, are where the body’s energy channels or meridians end. Examples of energy medicine techniques are reflexology, acupuncture and EFT (see TRY section on page 40).
Depression & Alcohol Abuse “I think that one of my colleagues may be depressed. In the past few weeks she has called in sick a number of times. She is not keeping up with her workload and often seems to be absent-minded. I have smelt alcohol on her breath more than once. How can I help?” Action 1: Approach and assess
Choose a time when your colleague is relaxed, and share your concerns with her. Be mindful that directly addressing the potential abuse of alcohol may cause her to get defensive. Focus on the possibility that she is depressed. Be gentle if she refuses to talk, or snaps and asks you to mind your own business. Show her that you care and are available to listen if she changes her mind. If the signs persist, approach her again. If you know of someone who is closer to her, share your concerns with that person and ask him or her to approach her.
Action 2: Listen non-judgmentally
If or when she is willing to talk, engage her in discussing how she feels and what is happening in her life. Don’t say anything that may make her think that you are judging her, or trivialising her concerns. Don’t offer platitudes such as: “Just cheer-up!”. Maintain comfortable eye contact and listen carefully. The key is to gain her trust.
Action 3: Give support and information
Try to give her hope. Assure her that being depressed does not mean that she is a weak person or that she has a character defect. Tell her that there are effective treatments available and that the sooner she gets the right help, the sooner she will recover.
Action 4: Encourage professional help
“It is one of the most beautiful compensations of this life that no person can sincerely try to help another without helping him or herself” – R. W. Emerson
Establish if she knows where to get appropriate, professional help. If she does not, suggest options appropriate to her culture and financial situation. Follow up to ensure that she gets the help she needs.
Action 5: Encourage self-help strategies
Depending on her social background, culture and beliefs, suggest self-help strategies which may help her cope until she gets professional help. Options for managing depression include exposure to sunlight early in the morning, exercise and relaxation exercises. In the case of alcohol abuse, joining a support group can help.
Information courtesy of Mental Health First Aid, South Africa www.mhfasa.co.za Spring2014 | 31
“If we are depressed, the last thing we are likely to want to do is to get up and go for a run. However, there are few things that can more rapidly and effectively treat depression than aerobic exercise.� 32 | Spring2014
By Keri Drake
W
e all know that running is a great way to get in shape and lose weight. Important benefits, for sure, but only the start of a very long list. Many other forms of exercise are equally advantageous. However, nothing beats running for its sheer availability. No matter whether we’re at home, on holiday or on a business trip, the road to physical and mental health starts at our front door – all we need to do is change our clothes and put on our running shoes!
Physical Benefits Improvement of Overall Health Research has shown that running can increase the levels of good cholesterol, and improve digestion and lung function. Running also boosts the immune system and helps with fatigue, general discomfort and stiffness.
Disease Prevention Running can help to lower the risk of breast cancer. It may also decrease the risk of developing blood clots, one of the main causes of a stroke. Running helps
to reduce blood pressure and to control the symptoms of diabetes and osteoporosis. It also maintains the elasticity of the arteries and strengthens the heart, thereby significantly reducing the chances of a heart attack.
Stronger Muscles and Bones Running impacts on the joints and, in order to carry the load, muscles and bones get stronger. Muscle and bone strength is particularly important for the maintenance of optimum wellness as we get older.
Weight Loss Running is great for maintaining or losing weight. Not only do we expend more energy while running than we do lying on the couch; our heart rate stays higher for up to 24 hours. This helps to increase our metabolism and, in so doing, burn more calories. If our food intake stays constant, those unwanted centimetres are sure to melt away!
Mental Wellness Benefits Improved Sleep The energy expended and the hormones released while running
increase fatigue, resulting in better sleep. Adequate rest is crucial for mental health.
KerI DRAKE is a biokineticist based in Cape Town. See pg 4 for details.
Increased Confidence By setting goals, we can find ourselves achieving things we previously thought we were not capable of. Running can provide a sense of empowerment, increase self-esteem and boost confidence –effects which are bound to leave us feeling happier!
Improved Mood and Reduced Anxiety If we are depressed, the last thing we are likely to want to do is to get up and go for a run. However, there are few things that can more rapidly and effectively treat depression than aerobic exercise. Running releases endorphins which help to improve our mood and reduce anxiety. Endorphins are the reason that we often feel so good after a run and, as we become fitter and are able to run longer distances, are responsible for the so-called runner’s high. Running also decreases the activity of the serotonin reuptake receptors in the brain, thereby increasing the level of that feel-good chemical. Spring2014 | 33
Stress Management Stress is the cause of many health problems – both physical and mental. It diminishes appetite and reduces the quality of sleep. When we run, we force our bodies to burn off excess energy which helps to manage stress, as well secrete stress-relieving hormones. It follows that running significantly reduces the chances of developing tension headaches. Many people feel that running is not for them. Or they feel that, even if they could, at a stretch, run 50 meters down the road, they would never be able to run around the block, let alone complete their local five kilometre fun run. The truth is that, unless we are severely handicapped, all of us can do it. We just need the determination to keep taking one baby step after another, literally and figuratively!
MY STORY I remember the day I put on my 10-year-old cross trainers and walked out the front door. I was frustrated with myself and needed to do something different. I am a passionate meditator, but found it hard to exercise regularly. In other words, I have no problem sitting in silence on a cushion for hours at a time, but had a huge problem moving in any kind of vigorous heart-racing way. That just made me feel heavy and ridiculous. However, on this particular day I had far too much energy to sit still in meditation. I had been contemplating going for a walk for a while, sort of playing with the idea in my mind and wondering how it would be, whom I would see, what emotions would come up and whether I would be able to deal with them. Recently, I had met someone who had started running at 50 and loved it. This had sparked a distant memory of enjoying long-distance running at school. It had also sparked the question: If he could do it at 50, why couldn’t I do it at 40? So off I went out the door. I stopped at the corner shop to buy a packet of chips in order to make it look as if I was simply walking back from the store and not doing anything healthy or bodyconscious. God forbid! As a result, I 34 | Spring2014
found myself casually walking down the street and eating chips while breathing fresh air, enjoying the late afternoon sunshine on my cheeks and looking at the trees, flowers and sky. I enjoyed it thoroughly! It took 10 minutes to get to the shop and back. Afterwards, I decided that I wanted to walk again, and for a longer time. The next time, I walked in the opposite direction to that of the shop (and its chips!). I took one block at a time, and it was wonderful. I decided to go for another walk, and another, but had no intention of doing anything other than walking – when, and for as long as, I felt like it. I refused to force myself. Rather, my motivation was to see the blue sky, and touch the flowers on the magnificent trees that I had found on one of the avenues. Just imagining the late afternoon warmth on my body would get me out the door! On my fifth or sixth walk, a skip in my step arrived. For the sheer joy of it, I found myself breaking out into a run on the downhills. I began planning my walks to include as many streets that sloped gently downwards as possible, even if it meant I had to walk uphill first. I would run downhill and, when the street levelled out, run out of steam and need to walk again.
I found that my head cleared, my body became stronger, and my time-outs in nature connected me to something bigger than myself. The relaxation that came as a result of moving my body was fabulous and, the sleep afterwards, great. With time, I started to venture out of my neighbourhood, and I bought a new pair of running shoes. Finally, one Sunday morning, I did a 12 km walk/ run along Boyes Drive in Cape Town – in gorgeous sunshine with magnificent views of the ocean and the lush green mountains. Afterwards, I couldn’t wait to run there again. I still walk and run, but now with a little more running than walking. I always include rest stops in order to marvel at nature or hug a tree, and often find tears streaming down my face in gratitude as I find that I have let go of something that has been bothering me. I do it for myself and nobody else, and only when I want to. My lungs still ache, and my hips and legs get sore, but on the inside I’m always grinning like the Cheshire cat. And, to the wonderment of the people driving by, sometimes on the outside too! – Susan Roy To contact Susan, email stories@thrivemag.co.za See page 2 for more info.
By Jean Jacobs & Jen Goy
M
ost of us see reading as a way to pass the time, an educational tool, and if it happens to be our thing, an entertaining hobby. Most of us know that reading is good for us, increasing knowledge, expanding vocabulary and improving writing skills. However, what we often don’t know is that reading has significant mental health benefits, playing an important role in developing and maintaining brain function, improving social skills and helping to manage stress.
workout is to the body. Just as regular exercise builds muscle, so regular reading builds brain power. In comparison, watching TV can be seen as a mindenhancing exercise equivalent of a twominute stroll to the corner café! And, as we all know, what we don’t use, we lose. So it is with the brain. If we keep it working out, it will reward us with working well for longer, and we can look forward to remaining mentally alert deep into old age. A 2013 study conducted by Dr Robert Wilson of the Rush University Medical Center in Chicago, and published in the journal Neurology, found that people who exercised their minds through activities such as reading had a 32 percent lower rate of mental decline compared to their peers with average mental activity. Wilson says that “based on [these results], we shouldn’t underestimate the effects of an everyday activity such as reading on our children, ourselves, our parents and grandparents”. In addition, adults with brain-challenging hobbies such as reading, jigsaw puzzles and chess have been found to be 2.5 times less likely to develop Alzheimer’s disease. Alzheimer’s is a fatal brain-destroying disorder that progressively destroys memory and therefore the ability to care for oneself. It seems that the extra brain cell
“Reading is to the brain what a challenging physical workout is to the body.” Brain Function Reading is neurobiologically more demanding than processing images or speech. “A written sentence is shorthand for a lot of information that must be inferred by the brain”, says Ken Pugh, PhD, director of research at Yale-associated laboratories dedicated to linguistics. Consequently, reading connects different parts of the brain, including those areas responsible for vision, language and learning. Reading is to the brain what a challenging physical 36 | Spring2014
connections built up by mind-exercising activities results in the Alzheimer’s process taking longer to destroy enough neurons for identifiable symptoms to be produced.
Social Functioning Good social functioning results in the development of healthy interpersonal relationships, repeatedly being shown to be important for mental health. According to Professor Keith Oatley, published author, novelist, blogger and professor emeritus in the Department of Human Development and Applied Psychology at the University of Toronto, reading fiction is a simulation of social experiences in which interpersonal skills are practiced and enhanced. Various studies have shown that reading fiction which transports one into another world increases empathy. Oatley’s opinion is that the reason for this is “the subject matter of fiction is constantly about why she did this, or if that’s the case what should he do now, and so on … we are able to understand character’s actions from their interior point of view, by entering into their situations and minds, rather than the more exterior view of them that we usually have”. Other research has indicated that the reading of literary fiction enhances the ability to read the thoughts and feelings of others. A recent study published in the Science journal involved people looking at photographs of actors’ eyes and deciding what emotion was being expressed. Those who read literary fiction on a regular basis scored higher than those who read popular fiction, non-fiction or not at all. This enhanced mind-reading ability could well be due to literature being full of characters with diverse and confusing motivations. There is often no direction as to whom to trust, resulting in the reader having to figure this out on their own. It is theorised that because many fictional books end in ambiguity or contain gaps in the story, fiction readers are more likely to be open-minded, creative and comfortable with life’s uncertainties and imperfections. Over time, this may improve the ability to deal with negative life events.
Stress Management Research carried out at the University of Sussex has shown that reading can reduce stress levels by as much as 68 percent. It is more efficient and effective that other forms of relaxation such as listening to music, going for a walk or sitting down with a cup of tea. Just six minutes of reading significantly decreases the heart rate and eases muscular tension. Neuropsychologist, Dr David Lewis, who conducted the study, says that “losing yourself in a book is the ultimate relaxation … you can escape from the worries and stresses of the everyday world … this is more than merely a distraction but an active engaging of the imagination as the words on the printed page stimulate your creativity and cause you to enter what is essentially an altered state of consciousness”. Adequate sleep is crucial for mental well-being, and many sleep experts recommend a de-stressing routine before bedtime which includes reading. However, this clearly doesn’t include page-turning thrillers likely to keep you up all night!
Bibliotherapy Choosing the right book to read at the right time has turned into a practice known as bibliotherapy. This term originated from the ancient Greeks who saw literature as psychologically and spiritually stimulating. So much so that they often placed signs above their library doors saying “healing place for the soul”. Bibliotherapy is a form of expressive therapy which uses the creative arts to heal patients by means of imagination and creative expression. Bibliotherapists recommend fictional books relevant to the client’s life situation which help to explore it and offer possible solutions. Another aspect of bibliotherapy is the recommendation of appropriate self-help books. A study at the University of Glasgow showed that reading self-help books, combined with support sessions on how to use them, resulted in lower levels of depression after a year, compared with those who received conventional treatments.
Motivated yet to swop that remote for a paperback? Or read a newspaper instead of watching Sky News? The benefits are immense. Not to be forgotten is the fact that reading, especially fiction, tends to make life a whole lot more interesting. As bestselling author, Anne Lamott eloquently says, reading “unfolds world after world after world, worlds that sing to you, comfort and quiet or excite you. Books help us understand who we are and how we are to behave. They show us what community and friendship mean; they show us how to live and die”. Spring2014 | 37
By Godfrey Madanhire
F
Godfrey Madanhire Godfrey is a life coach and professional motivational speaker. He is the driving force behind Dreamworld Promotions and regularly holds seminars to enable people to enjoy personal and career growth. www.dreamworld promotions.co.za 38 | Spring2014
rom a first date to that must-win job interview, whether interacting with a potential attacker or haggling for a better price at the mall, how well we listen to people and remember what they say is an important key to our happiness and success – and sometimes even survival! Believe it or not, listening poorly is the one action that consistently gets us into trouble. How many times did our parents yell, “Are you listening to me?” or a teacher scold us for not listening in class? When we make mistakes at work, it’s most likely linked to the fact that we haven’t listened carefully enough or paid attention when it matters most. Many wives would need a scientific calculator to track the number of times they’ve pulled their hair out because their husbands forgot something by failing to listen (yes, us guys tend to be slow learners – except when it comes to cars and sport!). The problem is that people often interpret not listening and remembering what is said as a lack of respect. This leads to anger and resentment, which then leads to looking for another company to do business with, and offering
employment, friendship or love to someone else. Not listening properly the first time, and having to go back and ask what was said, can waste a lot of time. It can also result in mistakes that could easily have been avoided and, if attention is clearly wandering, make an extremely bad first impression. Indeed, the costs are high for those with undeveloped listening skills. However, the good news is that it’s easy to get back on track. Just follow some basic guidelines and open your ears and, as a result, your mind!
Listening vs Hearing
Throughout the day we hear a multitude of sounds which, whether it’s a car starting or a dog barking, we take in involuntarily and effortlessly. Hearing is a passive process. It occurs naturally, even while we are attending to other things, and is very different to listening. Listening is focused and intentional. It requires concentration. Our brains need to actively absorb what is being heard and transfer it into knowledge. Unlike hearing, a bodily function that most of us are born with, listening is a skill that requires development through dedication and determination. It’s said that 90 percent of communication, particularly
that of emotions, occurs via non-verbal signals such as body language and tone, with only 10 percent occurring through the use of words. Therefore, focusing on non-verbal signals, in addition to the words spoken, is a crucial part of the listening process.
How To Listen Well 1. Pay Attention
It’s hard for us to focus on one thing at a time in a world which overstimulates our brain. However, paying attention can be easy if you know what to do. When listening, drop all other activities and push aside all other thoughts, such as those about your endless to-do list, the phone call you don’t want to make and, most importantly, how you wish to respond to what the person is saying. As Stephen Covey, author of The Seven Habits of Highly Effective People says, “Most people do not listen with the intent to understand; they listen with the intent to reply”. Your cell phone? Switch it to silent and don’t look at it. If you’re expecting an urgent call, inform the person you are speaking to at the beginning of the conversation. If you’re not sure what a person has said, ask them then and there to repeat themselves. Likewise, if you’re not sure what
they mean, ask them to clarify straight away. A good trick for focusing while listening is visualisation. Allow the words you hear to create images in your mind. For example, when someone mentions a new building being built, picture a construction site. Don’t make it a mental Hollywood production; just allow some visual images to pop into your head. This technique will help you to keep your attention on what the person is saying, and can even turn the dullest conversation or recitation into something compelling. It will also help you to recall what was said, as well as lend a hand with pushing aside other thoughts which are likely to be far less interesting than the “picture show”.
2. Don’t Let Your Eyes Wander
Scientists have shown that our eyes tend to move around constantly when we are listening to someone. This can have a negative impact on the building of trust and respect. It can also cause us to miss out on emotions being expressed. Control your wandering eyes by fixing your gaze on a spot between the eyes of the person with whom you are talking. This will look as if you are staring into their eyes, but will avoid the uncomfortable anxiety that is sometimes generated by prolonged eye contact. Practise this on friends and family until it becomes natural to you. It is a habit that will most definitely reap benefits in both your professional and personal relationships.
3. Repeat What You Hear Repeating things soon after you hear them is a great way to reinforce the word or words in your mind. For example, when someone mentions the name of a place, repeat that name as a question before you respond. The word then travels from your ears to your brain, to your mouth, back to your ears and to your brain again. You’re more likely to remember it than if it just travels from ears to brain once. Repeating doesn’t only apply to names. You can use this technique to confirm other words you hear: “Oh, you sell plutonium. Fascinating. What is the going rate for plutonium?” Or, “I didn’t know that Jacques Kallis’ test average was 55.37. Wow. 55.37!” It also means that if you heard wrongly or, equally importantly, misunderstood what was said, there is an opportunity for the speaker to correct you. Another useful technique to enhance memory and clarity, as well as to make the speaker feel “heard”, is to respond with a summarised paraphrase of your understanding of what was said. However, be careful with this. It can easily come across as fake and manufactured, and takes practice to get right.
something very detailed or complicated, make an effort to touch something in your immediate environment. Don’t focus on the object because your mind should rather be forming pictures based on what you are hearing. Rather allow your subconscious to process the object, creating an association between it and the words. Smell is an important sense, but only used to the maximum by the truly skilled listener. The slightest whiff of a scent can bring back memories from decades before. Therefore, paying attention to the smells around you while you listen can help plant deep-rooted memories in your mind. And, once these memories are embedded, you should be able to hold onto them for life.
Why we find it hard to listen! We only want to listen to things we are interested in.
We lack patience and aren’t bothered with the thoughts and views of others. We are preoccupied with our own point of view. We focus on our response before the other person has finished talking. We are fearful of criticism and become defensive. We do not trust what the other person is saying.
“Listening is A Once the above skills have skill that requires been mastered, you can advance your listening skills by development adding the senses of touch and smell to your repertoire. Touch creates an associated through dedication memory which helps with and determination.” recall. If someone is telling you 4. From Student to Master
Spring2014 | 39
LanA ACKERMANN is an EFT practitioner based in Johannesburg. See pg 4 for details.
by Lana Ackermann
E
FT, the acronym for the everyday activity of electronic funds transfer, is a term usually associated with banking. However, it is also the acronym for a healing modality called the Emotional Freedom Technique – a rather compelling name as surely there is not a person alive who does not want to be freed from their troubling negative emotions! The technique was developed two decades ago and, at that stage, regarded by many as being a little wacky. However, its effectiveness is now backed up by a considerable amount of research, and it is rapidly becoming a common accompaniment to traditional psychological treatments.
What is it? EFT, also called tapping, is a bodymind practice which combines the principles of ancient Chinese medicine with modern psychology, and can be viewed as a kind of emotional acupuncture. It involves the light tapping of the fingertips on selected acupressure points situated on the head, upper body and hands. While tapping, affirmative phrases associated with a specific emotional problem are spoken out loud. According to Chinese medicine, we have meridians or energy channels 40 | Spring2014
running the length of our bodies, ending in acupressure points. These channels can become blocked due to subtle or obvious emotional traumas resulting in negative thoughts, destructive behaviour patterns and a long list of psychological and physical dysfunctions. Tapping on the acupressure points, while focusing on the problem, sends vibratory signals to the meridians, unblocking them and enabling healing.
whenever she thought about the rain of the previous evening. Dr Callahan asked her to tap under her eye, the location of the endpoint of the stomach meridian governing anxiety. What happened next astounded him. Mary said that both the stomach ache and her fear of water had gone! Dr Callahan tested this by taking her to his swimming pool and asking her to put her feet in the water which she did with complete ease.
“EFT has been shown to be particularly beneficial for posttraumatic stress disorder (PTSD), panic attacks and phobias.” How was it developed? In the early 80s, American psychologist, Dr Roger Callahan, was working with a client, Mary, who had a water phobia. This phobia was so severe that she was unable to shower and could only bath in a miniscule amount of water. Dr Callahan had been aware of the limitations of “talk therapy” and was investigating the alternative practices of acupuncture and kinesiology. Mary underwent a year of conventional therapy, but it had no effect on her phobia. One day, she came in for her weekly session complaining of a stomach ache which occurred
As a result of this miraculous success, Dr Callahan began experimenting on patients with other phobias, using a variety of acupressure points. He eventually developed algorithms, referring to the specific order of tapping on acupressure points to combat specific psychological conditions. He called the method Thought Field Therapy. One of his students, Gary Craig, discovered that a single algorithm could be equally effective for all conditions and called his one-sizefits-all tapping method, the Emotional Freedom Technique.
MY STORY In the 90s Craig created a website emofree.com which made information about the technique freely accessible to the public, resulting in it being practiced world-wide within a short space of time. EFT has been shown to be particularly beneficial for posttraumatic stress disorder (PTSD), panic attacks and phobias. Recovery can occur almost instantly or may need repeated practice of the technique. In addition to acting on the meridians, tapping induces an alpha brain wave state. This is a mild hypnotic state in which old memories can enter conscious awareness with ease, making EFT a powerful tool for use in conjunction with any type of therapy. Indeed, one of the most highly valued characteristics of this technique is its ability to be used alongside standard psychological and medical treatments. Thousands of health care professionals are now using EFT in combination with their own therapeutic approaches and are finding it to be of considerable valuable in hastening and enhancing the effects of these.
Examples: Even though I have this fear of public speaking, I deeply and completely accept myself. Even though I have this anger towards my father, I deeply and completely accept myself. Even though I have this depression, I deeply and completely accept myself.
Step Two Tap on the points on your face and upper body as indicated in the drawing below, using both your index and middle fingers. Start on the point on the top of the head and work your way down. While tapping on each point, say your chosen statement, as above.
Step Three Repeat step two, but instead of saying your chosen statement, consecutively use the following affirmations while tapping on each point.
Top of head
eyebrow side of eye UNDER eye UNDER NOSE CHIN
Want to try? Think of a difficulty that you are currently experiencing which is causing negative feelings.
COLLARBONE
UNDER ARM
Top of head: I choose to have a better TAP HERE
feeling.
Eyebrow: I am open to accepting
For years I have experienced panic attacks whenever I use an escalator. A while ago, I visited a shopping mall in Johannesburg. When I wanted to leave the mezzanine floor of a clothing store, I discovered that there was no alternative but to use an escalator. I had a severe panic attack and ended up in hysterics. Eventually my brother had to request the shopping mall maintenance office to switch off the escalator. Holding on to the side of the escalator for dear life, I inched my way down under the gaze of stunned shoppers and mall staff. I have also frequently experienced extreme anxiety when I am in enclosed spaces, including that of an aeroplane. It has always taken a considerable amount of willpower not to leave an aeroplane immediately after boarding. A short while ago, I attended an EFT workshop and, the day after, flew to Cape Town. I did several rounds of tapping and was curious to see if this would help me. Amazingly enough I was able to use the escalator at the airport with ease. And I had three heavy bags in tow! On boarding the plane, I had a very mild attack of claustrophobia. However, I did a round of tapping and the panicky feeling dissipated very quickly. Thanks to EFT, it seems I can now function at a level that is considered normal! – Suzette Drouault
where I am at.
Side of eye: I am willing to believe
Step One As indicated above, tap on the fatty part of the little finger side of the hand, using all the fingers of the other hand, and say three times: “Even though I have this (difficulty or negative emotion), I deeply and completely accept myself.”
there is hope out there for me. Under eye: Just for today, I am willing to feel differently. Under nose: I am open to the possibility of … Chin: I am learning to accept myself in this moment. Collarbone: I deserve love. Under arm (10cm below the armpit): I am perfect just the way I am.
To contact Suzette, email stories@thrivemag.co.za See page 2 for more info.
Further Reading Clinical EFT as an Evidence-Based Practice for the Treatment of Psychological and Physiological Conditions, Psychology, 2013, 4(8): 645-654 – D. Church Spring2014 | 41
Recipes: Beatrice Rabkin Photos: Hein van Tonder
Cauliflower Rice
Ingredients 1 large cauliflower coconut or avocado oil
Method
Healthy Option Serves: 4
Cut the cauliflower in half and remove the core. Cut the halves into florets, and the florets into even size pieces. Using a food processor or handheld grater, process or grate the cauliflower pieces until they are granular or rice-like. Be careful not to over-pulverise. Heat the oil in a large frying pan over medium heat. Add the cauliflower rice to the pan. After a few minutes add a little water and mix in. Cook until just heated through (5-6 minutes). Be careful not to over-cook.
Rich in antioxidants
Ingredients 4 large tomatoes, chopped 2-3 cloves of garlic, crushed 1 small red onion, chopped 1 large bunch of coriander leaves, chopped juice of 1 lemon or lime Ÿ - ½ tsp chili salt and pepper to taste
Method Mix the tomatoes, garlic, onion and coriander together in a bowl. Season with the lemon or lime juice, chilli, salt and pepper. 42 | Spring2014
GLUTEN FREE
LOW GI/GL
LOW GI/GL
Dhal Makhani
LOW GI/GL
Ingredients 1 cup whole brown or black lentils 1 tbsp apple-cider vinegar or lemon juice 1 tbsp avocado oil 1 head of garlic cloves, crushed 2cm ginger, grated ½ tsp turmeric ½ tsp chili flakes or powder 1 tsp cumin seeds, crushed or powdered 800ml water ½ can chopped tomatoes 3 tbsp tomato paste 1-2 green chillies 2 tbsp butter 45ml cream 1 bunch coriander leaves, coarsely chopped salt and pepper to taste
Method Wash the lentils and soak them in the water for 36-48 hours, adding the apple-cider vinegar or lemon juice. Change the water every 12 hours. Heat the avocado oil gently in a saucepan. Add the garlic, ginger, turmeric, chili and cumin seeds. Fry for 2 minutes to release the spice oils, making sure that the oil does not smoke or burn. Add the lentils and water. Bring to the boil. Reduce the heat and simmer until cooked, stirring occasionally. With a wooden spoon, mash approximately ¼ of the lentils. Add the tomatoes, tomato paste, chillies, butter and cream. Cook gently for 5 minutes. Remove from heat. Add fresh coriander leaves before serving. Add salt and pepper to taste. Spring2014 | 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 | Spring2014
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. Spring2014 | 45
INFO.
Resources & Useful Info.
Free Counselling Lifeline www.lifeline.org.za FAMSA www.famsa.org.za
Professionals
“because knowing where to get help is the first step to recovery …”
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
Psychiatrists www.sasop.co.za Psychologists www.psychotherapy.co.za
help online
Help-lines 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
www.sadag.org www.health24.com www.psychcentral.com www.nami.org
Support Groups Contact SADAG for groups in your area 011 262 6396
Online Forums www.bipolarsa.org.za www.psychcentral.com (select community) www.nami.org
67 Visagie Street, Monte Vista, 7460, South Africa Tel: +27 21 558 7252 | Fax: +27 21 558 7425 | Mobile: +27 82 584 9834
www.cognitive-behaviour-therapy.co.za
Find a mental health professional today! mentalhealthsa.org.za
Inspiration
Ring the bells that still can ring Forget your perfect offering There is, there is a crack in everything That’s how the light gets in Leonard Cohen
Spring2014 | 47
The Extraordinary Life of John Nash By Jean Jacobs
Russell Crowe won both a BAFTA and Golden Globe for his portrayl of John Nash in the 2001 blockbuster, A Beautiful Mind
I
n 1994, John Forbes Nash, Jr. won the Nobel Prize in Economic Sciences. He later became the inspiration behind the Hollywood blockbuster, A Beautiful Mind. However, Nash’s life has not been smooth sailing, and some are still amazed that he was not only alive, but well enough to receive the Nobel Prize. Nash, an American, grew up in a stable, loving household with parents who worked hard in order for him to receive a good education. In 1948, he obtained both his bachelor’s and master’s degrees in Mathematics and went on to pursue graduate studies at Princeton University. He met his wife, Alicia, in 1951 whilst teaching at the Massachusetts Institute of Technology (MIT). They were married six years later, and all went well until Alicia fell pregnant with their first child in 1959. Nash started to behave erratically and become extremely paranoid. It is alleged that, at one point, he believed all men who wore red ties were part of a communist conspiracy against him. He was eventually
admitted to hospital and diagnosed with paranoid schizophrenia. Schizophrenia is a disorder characterised by loss of touch with reality. There are various types, with paranoid schizophrenia being the most common and marked by paranoid delusions (fixed and false beliefs of being harmed or persecuted by a particular person or group of people), sometimes accompanied by auditory hallucinations. As expected, this illness can have a major effect on a person’s everyday functioning and quality of life. For Nash, it meant having to resign from his job and, for many years, being in and out of psychiatric hospitals. However, in 1970, he was discharged from hospital for the last time. Nash says that over time he was able to train his mind to “intellectually reject some of the delusionally influenced lines of thinking” that he experienced. He also applied himself to avoiding behaviour that he knew would take him back to hospital. Nash was able to come out of isolation and start socialising with other mathematicians, becoming somewhat of a legend at Princeton University. Through hard work and determination, he won a series of awards for his work, culminating in the Nobel Prize. He overcame the severe obstacles presented by his struggle with schizophrenia and excelled in his field. It can be said that he turned the disadvantages of his disorder into advantages, and he himself is quoted as saying, “I wouldn’t have had good scientific ideas if I had thought more normally”. His mind worked differently to others and that is what made him prosper. Over the years, Nash has developed his own theory on mental illness, comparing it to being “on strike” from expected social roles. He advocates that human diversity and non-standard behaviour have huge potential benefits for society, including great progress in learning and research. All that is needed is acceptance and encouragement. John Nash is a testament to the fact that, with a positive attitude and determination, obstacles in life can be overcome. Despite the negative effects of mental illness, personal and professional fulfilment is possible.
“His mind worked differently to others and that is what made him prosper.” 48 | Spring2014
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