What’s the first thing you did when you woke up this morning?
For the majority of people, it probably involved engaging in some sort of technology. Maybe you reached for your cell phone to do a quick scroll through social media or turned on the television while you got ready for work.
The point is, you are in control of how you start your day. And, if you choose wisely, your thoughts and actions could pave the way to positivity and happiness. Don’t let the stress and society’s need for constant connection start your day off on the wrong foot! Here are a few ways you can change your mindset each morning to cultivate positivity and happiness that last.
1. Ease Into Your Day
Don’t start your day off with unnecessary stress and anxiety by continually hitting the snooze button. Instead, try easing into your day. Set your alarm for 15 minutes earlier. Be alone with your thoughts and practice mindfulness and meditation. Create a reasonable list of “to-dos” for the day that will spark energy and motivation instead of anxiety and overwhelming thoughts. And, best of all, you can do all of these things from the comfort of your own bed!
2. Be Grateful
Humans have an estimated 70,000 thoughts per day! That’s a lot of opportunities to either build yourself up or tear yourself down. If you develop a positivity mindset, you can use gratuity to fuel your happiness. It’s called the ‘Attitude of Gratitude’. Science shows that gratuity is one of the key elements of personal happiness. Even on the hardest of days, there always something to be thankful for so why not start your day off on the right foot by thinking of a few things you are thankful for each day?
3. Don’t Touch Your Phone
This is a big one! and it’s easier said than done (we know!) Don’t start the 15 minutes of the day with screen time. Let your mind ease into the day and be present with your thoughts. This also means no work emails! Try making a goal to disconnect if even for a few hours a day. Setting boundaries is a great way to create a more balanced work/life ratio.
4. Eat Breakfast
Food is fuel for our bodies and our minds. Physiologically, going without breakfast can lead to poorer concentration and memory, and increase the chance of fatigue and eventual overeating. Set yourself up for success each morning with a breakfast that includes brain-boosting foods. Whole grains and dairy can help you feel focused, energized, and ready to take on the day.
5. Be Inspired
Find a way to motivate and inspire yourself each day. Whether it’s reading a quote or having a role model, inspiration can fuel creativity. Our words, thoughts, and actions affect the way we interact with others each day. When you choose positivity, you welcome happiness into your life. Be inspired each day to see things with a ‘glass half full‘ mindset.
As the old saying goes, “you are what you eat!”
Have you ever thought that the foods you eat have more than just an effect on your waistline? Ongoing research shows just how important that connection between our gut and brain health really is! Gastrointestinal health can be the root cause for many other health issues including our mental health. Here’s what you need to know…
• Gut inflammation (from trying to digest overly processed foods) can trigger mood swings and disorders. Gut inflammation may cause many diseases
• The Enteric Nervous System (ENS), is made of two thin layers with more than 100 million nerve cells. It’s hidden in the walls of our digestive system and acts as “the brain in our gut”.
• The gut-brain connection is formally known as the microbiome and has a great effect on our moods.
• Stress directly impacts our guts through our flight or fight response. This butterflies in the stomach feeling is due to a fluctuation our cortisol levels.
• A dysfunctional microbiome could be at the root of your headaches, anxiety, inability to concentrate, or even negative outlook on life.
Luckily, you have the power to change your life through what you eat! Here are a few
Cut back on processed foods. Refined and processed foods can lead to health problems like type 2 diabetes and chronic migraines. Choosing a diet made of whole foods can dramatically impact the composition of your gut in a good way!
Incorporate probiotics. Probiotics are good bacteria that can help with proper nutrient absorption and better overall health. Examples of probiotic-rich foods are sauerkraut, apple cider vinegar and, of course, yogurt.
Eat healthy fats. These are essential for brain development. As an added bonus, olive oils and avocados are great for heart health, too!
If you take the proper steps, you can make your gut work for you by improving your mood and health. At Surya Psychiatric, holistic healing is part of our mission. We help heal the patient as a whole instead of just one small part. Give us a call today!
There’s really no season that has a better reputation than summer.
It’s that time of year associated with vacations and long beach days soaking up the sun. It’s about cold drinks, melting popsicles, Vitamin C, and family fun. School’s out, it’s hot, and it’s time to celebrate!
This is the mindset society paints in picture-perfect advertising campaigns, but not everyone shares this kind of enthusiasm for the hot summer months. In fact, some people become downright sick of summer and long for the cold days of winter.
Understanding Reverse SAD
Seasonal Affective Disorder (SAD) is commonly associated with the long, dark days of winter when the days are shorter and cold temperatures keep people inside away from sunlight. SAD can leave people feeling lethargic, depressed and longing for the sweet days of summer and sunshine. But, for a small group of people, the colder days of winter evoke an improved mood which is quite the opposite of those who suffer from SAD.
Summer-onset seasonal affective disorder is SAD in reverse meaning the onset of summer (instead of winter) triggers depression for some. And, while people who suffer from SAD during the winter often feel gloomy and lethargic, those with summer SAD can feel quite the opposite and suffer from insomnia, loss of appetite, and anxiety. It’s easy enough to go into hibernation in the winter, but having summer SAD carries a certain stigma. Society tells us that we’re supposed to enjoy the sweet days of summer which can lead to misunderstanding and compassion towards those who suffer.
A First-Hand Account Of What Reverse SAD Is Like…
Sharon is an inspirational blogger, wellness advocate, and someone who suffers from reverse SAD. She knows what it’s like to agonize during the summer months when everyone around you seems to be having fun in the sun. Here are a few things she’d like you to know about the 1-6% of people who have summer depression like Sharon…
Reverse SAD Is Real It’s not about being a ‘party pooper’, summer depression can really bring some people down.
“The sun, to me, is utterly oppressive. It drains and exhausts me. I am energized on cloudy days”, said Sharon.
This type of exhaustion can isolate people and intensify feelings of sadness and anxiety. It’s Not About “Missing Out” On Activities There seems to be misinformation floating around about summer depression. Some articles link FOMO (Fear Of Missing Out) to summer depression which isn’t always the case.
As Sharon said, “I am not sitting here right this minute agitated, panicky, nauseous, anxious and depressed because I can’t go to the seashore with my friends.”
It’s important to remember that summer depression is a true medical condition and should be treated as such. There Are Many Symptoms As with other conditions, there are a few symptoms of summer depression that can vary from person to person. It’s not just about being sad or hating the sunlight. Sharon experiences feelings of agitation and panic almost every single day during the summer which can be debilitating.
Lead With Compassion
If you or someone you love suffers from summer-onset seasonal depression, don’t hesitate to reach out for help. Create a routine that helps you keep symptoms at bay during the summer months that works for YOU. Don’t suffer from summer depression alone, we’re here for you!
Everyone has bad days, right?
After all, none of us are immune to struggle or adversity in life. But for some, the bad days keep coming. Hopelessness, despair, and sadness become deeply rooted as the darkness of depression takes hold and makes it hard to function.
This is what severe depression feels like. It’s the kind of sadness you can’t just push through or brush off as a bad day. It’s the kind of depression that starts to make the world look dark and sometimes hopeless. If this sounds like you or someone you love, it’s important to know where to turn for support and treatment that can help regain your life back!
dTMS Therapy: A Non-Invasive, FDA-Approved Treatment Option
So, what do you do when first-line treatments don’t work? What’s next for someone who isn’t helped by medications? What if you’re plagued by the unwanted side effects of medication? Now, there’s renewed hope in dTMS therapy.
This non-drug, second-line treatment is an effective option for depression patients. dTMS is a type of brain stimulation technique that uses pulsed magnetic fields generated by a coil on the patient’s scalp. These pulses work to stimulate the depressed brain resulting in symptom improvement for patients. The “d” stands for deep. dTMS is a more advanced approach to transcranial magnetic stimulation. Instead of the figure-eight coil used in repetitive transcranial magnetic stimulation (rTMS), dTMS uses an H-coil which also creates a magnetic field over the brain but one that allows multiple areas of the brain to be stimulated at once.
dTMS can lift the veil of depression and restore hope. It’s a treatment that’s pulled millions of patients out of the darkness of depression across the U.S., and we’re excited to introduce Tucson’s very first Deep TMS machine at Surya Psychiatric Clinic.
Psychotherapy: Connect To Your Authentic Self
The proven benefits of dTMS are just the beginning for patients who gain a new lease on life. Now that the deep sadness has lifted, it’s important to adopt a healthy lifestyle in order to maintain the results. Therapy is an essential part of holistic wellness. It can help by delving into the underlying reasons for depression and learn new coping skills. Our friends at Zen Institute in Tucson offer an Innovative Intensive Outpatient Program for wellness using treatment modalities such as CBT, DBT, EMDR, and Inner Twin Therapy. Programs like this can help give people the tools they need to create a life that is full of love, peace, and joy beyond dTMS therapy.
These modalities help you connect to your authentic self and learn the benefits of living a mindful life. You can learn how to change your negative thoughts, express your feelings, set boundaries, and more! For more treatment information, please visit www.myzeninstitute.com
Find Renewed Hope & Happiness
Depression is a mental illness that should be treated like any other illness. The goal of treatments like dTMS is to smash depression into remission when nothing else works. From there, you can move forward in wellness by learning how to face challenges in life.
Surya Psychiatric Clinic and Zen Institute are here to help those suffering from major depression, hopelessness, anxiety, stress, and more through innovative first and second-line treatments and therapies.
Depression is more than just being sad.
You can’t just “snap out of it” or “shake it off”…it’s a complex medical condition deeply rooted in biological and psychosocial changes. In fact, major depressive disorder is a crippling disease that affects more than 16 million adults.
Depression can present itself in many ways. Feelings of despair, numbness, worthlessness and hopelessness can leave weigh heavy on those who suffer. But, the diagnosis of major depressive disorder is also not an end-all diagnosis. There is hope and it starts with understanding.
Here’s a closer look at the most common misconceptions surrounding major depressive disorder.
According to the latest data published by the National Institute of Mental Health, major depressive disorder has become the leading cause of impairment and disability, affecting 17.3 million adults in the United States. This number represents 7.1% of all U.S. adults who encountered at least one major depressive episode. Sadly, some studies show that about 35% of those suffering did not receive any treatment. (NIMH, 2019.)
These statistics also help shine some light on issues like the lack of access to adequate care, proper diagnosis, and available treatment options.
A Life-Threatening Condition Swept Under The Rug
Obviously, major depressive disorder is a severe condition, yet so many are not properly diagnosed and treated. Lack of treatment can diminish your quality of life. Each recurrent depressive episode eats away at your ability to work …to socialize… to live.
It’s a condition that can pull people into the deepest pits of sadness and despair. The stigma surrounding mental illness only adds to the problem. A stigma fueled by misunderstanding and lack of compassion makes it difficult for those suffering to address and treat their mental illness.
Nobody deserves to be discounted as a person based on the health condition they can’t control, yet this happens daily. #StigmaFree
Here are the most common and, usually, most damaging myths about depression and the major depressive disorders:
A major depressive disorder is far more than sadness or weakness
Even though depression can have multiple forms and vary in intensity, it is never a sign of personal weakness. A depressive episode is also not a transient feeling of boredom, low mood or dissatisfaction with a current life situation.
The myth that depression is somehow a sign of personal weakness is very harmful. A person who once was able to function daily and complete tasks, now might not be unable to leave their bed or take a shower.
A new mother who becomes suicidal shortly after the childbirth is not a bad mom.
This aren’t examples of weakness or laziness…they’re symptoms of major depressive disorder.
When faced with a loved one who displays symptoms similar to these people tend to offer perhaps well-intentioned, but counterproductive advice to “snap out of it” or “just be your old self!” The burden of guilt and shame depressed people feel when they compare their current life state with memories of how they were able to function before their symptoms took hold can really weight people down.
Major depressive disorder is also different from sadness and grief. Sadness comes after emotionally intense events such as the death of a loved one, tragedy or a natural disaster is a normal reaction to loss. The grieving process lasts; however long it takes the person to come to terms with the loss, but it still has a different quality than depression. However, only trained and qualified psychiatrists and psychologists are adequately equipped to assess and understand this difference.
A major depressive disorder is not a “one size fits all” condition
Not everyone diagnosed with MDD experiences the same set of symptoms or in the same intensity. Even though it is easier for us to generalize and label people so we can “understand” them easier, psychiatrists differentiate between mild, moderate or severe depressive episodes.
While some people diagnosed with MDD experience only one depressive episode, which consists of two weeks or more of persistent depressed mood marked with some or all of the following major depressive disorder symptoms:
- Feelings of hopelessness, guilt, self-blame,
- Marked loss of interest in activities and interactions with other people one used to enjoy
- Loss of energy and feeling tired all the time
- Sleep changes – either insomnia or hypersomnia
- Changes in appetite – either loss of appetite or overeating
- Suicidal thoughts and attempts at own life
Anxiety is frequently mixed in as do physical symptoms such as varying aches and pains, frequent headaches or stomach upset.
Alongside the intensity of the current symptoms, the professional assessment of the depression also takes into account the events that preceded the symptoms, as in, for example, the childbirth that can be linked to the onset of Postpartum Depression. Severely traumatic events can also be behind the current symptoms, in some cases.
Recurrent or chronic depression that is a major depressive disorder with more or less ongoing depressive episodes across the span of two years or more (also known as persistent depressive disorder) is the most severe and most incapacitating form of MDD that changes the quality of life of the affected person, sometimes permanently.
There Are More Depression Treatments Than You May Know
The first-line treatment for MDD is usually psychotherapy, an antidepressant, or a combination of both. And, even though there is plenty of misinformation surrounding this type of therapy, too, antidepressants are so far, our first line of help. But medications and therapy don’t work for everyone.
In fact, up to one-third of patients don’t respond from traditional, first-line treatment options. So, where do you turn when traditional treatments don’t work?
Deep transcranial magnetic stimulation, also known as Deep TMS (dTMS) is a revolutionary treatment option for cases of treatment-resistant depression. Deep TMS (dTMS) is an in-office, FDA approved, non-drug, non-invasive treatment that stimulates the neuronal circuits in the prefrontal cortex, which is under functioning in people with MDD. This low-stress procedure administers electromagnetic pulses without any sedation or anesthesia and has proven to be effective in 3 out of 4 patients, within 4-6 weeks of treatment.
FDA-approved Brainsway dTMS device can only be found at Dr. Patel’s office in Tucson.
The chronic, medication-resistant major depressive disorder is not a hopeless and end-all diagnosis that it used to be. There’s renewed hope in dTMS therapy.
Major depressive disorder treatments help, but there are no simple solutions
The years of research and practice in treating the major depressive disorder, despite all the progress made, unveil a sad but real fact: there are no clear-cut and straightforward answers when it comes to treating and managing a chronic depression.
The professional treatment and consistent therapeutic help create a basis for one to be able to function in everyday life, the long-term strategy for managing chronic depression has to rely on integrative practices that empower the affected person to re-build own capacities to cope with the symptoms.
Many people with major depressive episodes in the past lead productive and satisfying lives. Mindfulness, acceptance, meditation, and self-care are the most powerful tools for this task. However, only a well-trained, experienced team of psychiatrists and psychologists can address each symptom and offer adequate treatment options tailored specifically to each patient’s needs.
The major depressive disorder requires professional help as much as, if not more, any other health condition would. If you broke your ankle, you wouldn’t hesitate to see a doctor for relief and full restoration. The same should be true about your mental health.
It is easier to manage major depressive disorder with MDD support groups
A major depressive episode, especially when it is severe and recurrent, wreaks havoc on one’s interpersonal relationships. The long-term lack of interest in socializing and simply the lack of energy to participate in social events can lead to progressive isolation.
In turn, the isolation creates a self-feeding cycle of feeling lonely, hopeless and feeling unloved. Loneliness alone contributes to a higher incidence of depressive symptoms, and people who are already affected by chronic MDD tend to suffer the most.
Other people hold a unique healing power in that they can support and inspire each other. Sharing advice on how to manage daily tasks when they seem impossible or just leaving a caring message is something major depressive disorder support groups do exceptionally well.
Knowing other people are facing the same challenges can help create a sense of community that can be motivating and supportive.
If you’ve tried antidepressants to no avail, there are still options available that can transform your life and restore your ability to enjoy all life has to offer.
For dTMS information contact: Surya Psychiatric Clinic
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