Total Mind Connection’s Weblog

In my last blog I related a couple of stories that centered around my lack of self confidence. Today I’d like to talk about how, in the past, performance, both bolstered and reduced my self confidence.

When I was growing up my parents would pay the most attention to me when I did something that showed my ability to think intelligently. I remember when I was very young, maybe 6 or 7 years old, I read a book. I can still see myself sitting with my father on the couch with him asking me questions about that book. After a few minutes he turned to my mother and said something like, “He nearly knows this book word for word!” I felt proud and a spark must have gone off in my head that said “You get rewarded for being smart.” From that day forward I strove to show off my intelligence everywhere.

Fast forward a few years to eighth grade science class. My assignment was to report on the planet Saturn. I researched my assignment completely and knew everything there was to know about Saturn. Since there were over 20 students in the class I wasn’t the only one that was assigned to report on Saturn. A girl who had the same assignment was scheduled to make her report a day before me. Her facts were off, in my opinion completely off. After she completed her report I raised my hand and I proceeded to point out every error she had made. My friends looked at me in disbelief. The teacher shook her head and as the girl left our classroom in tears she shouted at me, “I hate you!”

Today I can’t blame her for feeling that way, but at the time I was dumbfounded. Up to then my view was that intelligence was the best way to show competence and this competence gave me confidence to excel in the classroom, at least when I wanted to. But it was my only source of confidence, and, as you can tell, made me feel big-headed in the classroom. After that incident, until college I never raised my hand in class again. I was afraid because it had alienated me from my friends, my classmates and my teacher. A new light bulb had gone off in my head that said, “Your intelligence can make you look bad and cause problems in the classroom.” This, and other factors, caused me to quit trying in school and I went from being a pretty smart kid to someone who barely made it through high school.

You see, I was basing my confidence on a single factor in my life. I was basing my confidence solely on my intellectual performance compared to others. Now, don’t get me wrong, good performance is important but what I found is that if we base our entire identity on the sandy foundation of performance in comparison to others, especially in only one area of our lives, we like some athletes, entertainers and business people, can lose our confidence and end up turning to alcohol and drugs as a way to make up for it.

Real confidence, true confidence, doesn’t necessarily mean being confident in something we’re already good at. It certainly doesn’t mean being a bully, like I was with the girl in my class, with something we’re good at. Real self-confidence, life long self-confidence, is when we are comfortable enough with ourselves to give things a try even when we’re not really sure of the outcome. Then if we’re not “successful” we learn from our mistakes, alter our approach and give whatever it is another try. Using this process we can gain enough confidence to keep trying until we get it right.

Week: Easy steps to Self Confidence

I have been busy attending graduations and doing everything else but paying attention to my blog. Fortunately I received the following piece that was submitted by Lauren Derstine. Lauren is a compassionate attorney, and a yoga teacher of many years. She specializes in Mother & baby and kids yoga. She has taught Hypnobirthing®. She helps people by educating them on the benefits of special therapeutic devices such as the Far-infra-red heat dome, and Chi machine. The Chi machine is a machine specially designed to improve oxygenation and energy flow in your body. She resides in San Diego with her husband, two daughters and a big dog. Please take a moment to review Lauren’s input to our blog.

The Chi Machine Naturally Promotes Deep Peaceful Sleep

When used right before bedtime, the gentle rhythmic swishing action and sound of the Chi Machine can promote deeper and longer sleep.

Many people with insomnia or other sleep disorders, including several members of our extended family, have reported they have experienced profound and prolonged relief through the regular use of the Chi Machine right before retiring to bed. How does this simple jiggling motion enhance sleep? Through experimentation, widely renowned Japanese scientist, Dr. Inoue, determined that passive aerobic exercise increases the intake of oxygen. He found that as a result of the increased oxygen levels, the brain cycles shift to tranquility, which naturally results in more peacefully sound sleep.

Brain scans have shown that the use of the Chi Machine transports the user from a Beta brain wave frequency (state of alertness and awareness measured at 14 cycles of electrical brain wave activity per second) into a more relaxed Alpha brain wave frequency (state in which conscious awareness is redirected such as in a day dream measured at 7 cycles of electrical brain wave activity per second) to the more relaxed drowsy state known as Theta (state that occurs between light drowsiness of alpha and the more profound heavy sleep of delta measured at 4 cycles of brain wave activity per second.)

Going directly to bed while in this very drowsy Theta state can allow sleep to come easily while naturally increasing the quality and duration of sleep.

Second, the Chi Machine works out tension and tightness through passive body movement, which can relieve and/or alleviate pain. This can eliminate or reduce sleep disturbances.

Sleep Tips

Some tips to amplify the Chi Machine’s ability improve your sleep include closing your eyes during use. Sight is the sense that dominates our brain activity so removing visual input starts the relaxation process. Try to refrain from excessive physical or mental activity or stimulation in the evening. Eat a light dinner early and keep the room temperature low. Additionally, the introduction of soft relaxing music or a relaxation recording along with naturally scented aromatherapy oils such as lavender can do wonders for your ability to achieve a fabulous night’s sleep.

By: Lauren Derstine, Registered Yoga Teacher and Licensed Attorney HTE Distributor Number: A225465

I like to think of my self as a fairly self confident person. I can stand up and talk in front of a crowd of 10 or 1000. I can talk to perfect strangers that I meet on the street, male or female and actually make sense. I will confront the behavior of people who I feel have taken advantage of or disrespected me. I exercise and take care of my body. I will go after the things that I want, my goals and dreams. I feel confident about myself, well most of the time that is.

You see, in my mind are memories of when I wasn’t’ so confident, of when I wasn’t confident at all. Every once in a while when I’m getting ready to talk in front of even a small group I get the same feeling in my stomach I got when I was a sophomore in high school. It was social studies. I had to get up and make a presentation about some current event. I remember walking up to the front of the class and looking out at all my classmates. That’s when I lost my ability to talk, rationally at least. My face turned beat red, my heart beat at what felt like 200 beats per minute, my palms were soaked in sweat and I stumbled though my presentation at about 7 to 8 hundred words per minute. After I sat down my head felt light and, for the moment at least, I had little recollection of what had just transpired.

Now I was maybe 14 years old when that happened. Since then I have given presentations in front of as many as 1000 people but every once in a while that old image appears in my mind and I can see, hear and feel myself back in that classroom and all those old feelings come up.

Another memory that comes up every once in a while is when I want to ask a woman out. When this memory comes up I feel like my legs are going to wobble out from under me. I went to college after being in the Navy and I can remember wanting to ask a girl out for a date. This girl was beautiful, on a scale of 1 – 10 she was a 12, or so I thought then. I talked to her and found out she worked at an Italian restaurant. Finally, after weeks of thinking about it, I finally decided to impress her and go to the restaurant, eat a meal and ask her out. I did go to the restaurant, I did talk to her but I didn’t ask her out that night, or any other time in the future. In fact every time I saw her after that my palms would get sweaty, my face would turn red and I would duck out so I could avoid having to bump in to her. I was traumatized.

Guess what? Sometimes when I want to ask a woman out that old movie of me being shy and unsuccessful with the girl from the Italian restaurant plays in my mind and those old feeling come up again, only stronger than the original ones.

These are only two of many events that happened in my life that interfered with my success. Events that made me feel unsure of myself, afraid.

None of us are confident all the time but it wouldn’t it be great if we could bring up confident feelings when we needed to? Because when we’re confident we can do just about anything, well except fly without a plane that is. When we feel confident we can talk in the meetings at work, approach people of the opposite sex at parties and other social gatherings, ask for what we want and assertively express our opinions. But sometimes old images, ones like mine come up and can cause us to duck and run for cover.

For the next few entries I’m going to talk about confidence, what it is and how we can develop it in all areas of our lives. If you have any specific stories or theories to share concerning confidence I’d love to hear them and share them with our readers.

This piece was submitted by K. Lee Kappmeier the founder of the Institute of Progressive Therapies and Yoga Well in San Diego, CA. K. Lee is a recognized expert in the field of teaching yoga having headed programs for hospitals, directed schools that certify yoga teachers/therapists and presented information at international conventions and rallies. In addition, she has published books and videos on the “how to” as well as the benefits of practicing yoga. Please enjoy this insightful entry by K. Lee.

Yoga for Depression

According to the scale of emotions by Abraham-Hicks, depression is near the bottom, just above despair and powerlessness. From here there it is a tall ladder to climb (28 steps or emotions) to happiness and then it is another eight more steps to joy after reaching happiness. Yoga can really help you climb out of the depths of depression and reach the higher rungs of optimism, freedom and empowerment.

In this post we’ll discuss some recent studies of yoga therapy for depression. We’ll also give you a couple easy examples of a postures and breathing techniques that you can use at home.

Contentment is part of the eight limbs of yoga that are outlined in the ancient yoga sutras. The yoga sutras were written during the time of Buddha. They codified the vast scriptures that existed thousands of years before Buddha. The sutras begin with command like practices such as doing no harm (towards yourself as well as others), contentment, and surrender to the will of the divine. The goal or end result of practicing the limbs of yoga is bliss or ecstasy. Yoga is about ridding yourself from thoughts that are limiting your bliss.

In a study at the Semel Institute for Neuroscience and Human Behavior, Department of Psychiatry and Biobehavioral Sciences, the practice of yoga showed significant reductions for depression, anger, anxiety, and neurotic symptoms. It was discovered that there is very promising potential of yoga as a complementary treatment of depressed patients who are taking anti-depressant medications but who are only in partial remission. was very promising.

Another study at a teaching hospital in India showed that after three months of yoga (postures, guided relaxation, regulated breathing, and some devotional singing) depression had significantly decreased.

Psychology Today Magazine of Nov/Dec 2000 reported that people were much less likely to relapse into depression when they participated in an eight week yoga plus some cognitive therapy program.

Some most persuasive evidence of the benefits of hatha yoga, and in particular pranayama, stems from research conducted by the National Institute of Mental Health and Neuroscience. It showed a high success rate-up to 73 percent success for the practice of yoga over depression.

The May issue of the Journal of Alternative and Complementary Medicine, suggested that the practice of yoga should be explored as a possible treatment for depression and anxiety, disorders associated with low GABA (gamma-aminobutyric, a neurotransmitter that can cause depression when low) level .

Trytophan goes into the production of 5HTP which is needed to produce serotonin which in turn affects GABA levels. These are all chemicals produced by the body’s pharmacy and control mood. Studies show that if you are missing a link in this chain you are more likely to become depressed. The practice of yoga has been found to elevate mood as this mind-body type of fitness/therapy has been found to balance your brain’s chemistry.

Breathing Technique

A simple yoga breathing technique that can be used as to help relieve depression is the three part complete slow breath. Sometimes referred to as “Durga breathing” (Durga was a great warrior goddess). You just take super slow breaths. Emphasize a smooth and steady air flow. Place one hand on your belly as you first breathe into that area. Take the deepest best breaths you can. Continue to inhale as you inflate your lungs. Keep your shoulders and forehead relaxed and let your collarbones be gently pushed apart from the full breath at the end of the inhale. Then slowly exhale. When the breath exists from the belly region you may gently squeeze your abdomen to exhale the last little bit of air out. Start with an easy number to count a full breath in and out, such as three and work your way up to seven or more.

Postures for Empowerment

Warrior poses (Virabhadrasananas) are great to invigorate body and focus the mind. Virabhadrasana ka (AKA Warrior one) is done by standing with one leg forward and the other approximately 3-5 feet behind you. The back foot is turned slight out but the hips stay squared to the front. The front leg bends as close to a 90 degree angle as possible to bring the knee over the ankle. Raise the arms straight overhead and, if it feels comfortable, look up (keep your forehead relaxed and breathe deeply). You should feel grounded and powerful with an open heart increasing in joy.

For more info visit www.yogawell.com Classes, workshops, and teacher trainings and the Chi Machine offered at the Institute of Progressive Therapies.

Acupuncture

Acupuncture is a part of Traditional Chinese Medicine and is among the oldest healing practices in the world. It has been practiced in China and other Asian countries for thousands of years. Although most often associated with sticking very fine needles into specific points on the body, acupuncture is actually a term that involves a family of procedures that stimulate energy throughout the body.

According to Traditional Chinese Medicine a person’s health is achieved by maintaining a balanced state of Yin and Yang energy. An imbalance of this energy can lead to blockages along meridians or energy paths in the body. This “Chi” or “Qi” energy or can be unblocked by using acupuncture at certain points on the body that connect along these meridians.

Acupuncture has been found to prevent and cure specific diseases and conditions such as headaches and muscle pain. It is also be used to treat arthritis, spastic colon, colitis, and addictions to nicotine or other drugs. It has also been found to help people that have mild to moderate depression.

Although relatively few complications have been reported from the use of acupuncture, it can potentially cause serious side effects if not delivered properly by a qualified practitioner. So be sure that your Acupuncturist is board certified by the state or country you live in.

SAM-e

Before reading further please note that studies suggest that SAM-e may not effective for major depression. These same studies show that Individuals with bipolar (manic) depression should not take SAM-e.

The supplement SAM-e, pronounced “sammy”, is short for S-adenosyl-L-methionine. This chemical is found naturally in the human body and studies have shown that it increase the levels of neurotransmitters serotonin and dopamine. Several studies have found SAM-e is more effective than placebo.

SAMe is a critical component of a process called methylation. Methylation makes dozens of essential bodily processes happen from the brain cells to the bones and occurs billions of times every second throughout the body. Under-methylation can result in low levels of the mood-enhancing neurotransmitters serotonin, dopamine, and norepinephrine. Low levels of methylation have been linked to depression while high levels have been linked to bi-polar disorder. Depression and bipolar “are a diverse collection of disorders, each with a different biochemistry,” according to Dr William Walsh, founder of the Health Research Institute. In addition to boosting production and action of mood-enhancing neurotransmitters, studies have shown that SAMe promotes the methylation of phospholipids, fats which provide structural support to cellular membranes, which maintain the fluidity and responsiveness of nerve cell membranes.

Please note that SAMe can initially cause nausea in some people. As with all drugs and herbs read the label before taking SAM-e. It is available as an over-the-counter supplement in health food stores, drug stores, and online.

Hypnosis and NLP to Relieve the Symptoms of Depression

Hypnosis and guided imagery are forms of focused relaxation that helps the mind release stress. This stress comes from many sources, from work to personal relationships to a negative focus brought about by concentrating too much on the television and newspapers. Many people remain stressed and develop some form of depression because they continue to think about what is wrong with their lives or with the world or try to fix things that are out of their control. Hypnosis or guided imagery can help you create calm, peaceful images in your mind, providing you with a mental vacation from your anxieties and worries.

I recently had a client that had been diagnosed with depression two years before and had been on disability as a result. He was being prescribed a number of drugs for this depression. When he came to me he confessed that the drugs he was taking were making him feel sick and lethargic and, as a result of these feeling, he was weaning himself from them.

My client had experienced a number of traumatic events when he was young. In one of them he had witnessed an extremely violent event where his girlfriend had been the victim. He had never been treated for this trauma and, although he had tried to suppress his memories, this had affected him deeply. Through hypnosis he recognized that his depression was a result of these memories.

Part of his therapy was recognizing how and where he experienced these depressed feelings. This was accomplished using NLP or Neuro Linguistic Programming, a cutting edge tool that is used to make permanent change. Using NLP he discovered that these memories were like a heavy weight on his chest.

We had a number of sessions that focused on him letting go of these feelings and in a short time he had released these old memories completely. In fact, the last time I saw him, when he walked in to see me he looked like a totally new man, standing straight and tall and at his final session told me he was returning to the work force.

Now I don’t claim that I healed this man of his depression. I believe that he did that himself. By using Hypnosis and NLP to uncover the source of his depression, he made the discoveries that helped him overcome it.

NLP and Hypnosis are powerful methods for overcoming the symptoms of depression. If you or someone you know would like to see if hypnosis and NLP can be used to release them, visit my website or give me a call at (800) 989-6570.

Please note, even though these remedies are all well researched, if you or someone you know has severe symptoms of depression, consult a mental health professional.

This is the first 4 of seven natural depression releasers. Look for the next three in the next few days.

Exercise

Regular exercise has been proven to reduce stress, anxiety, as well as depression. It helps to boost self-esteem and has been shown to improve mood. Physically exercise strengthens the heart allowing the body to better use oxygen. Also it builds your energy level, lowers your blood pressure, helps reduce overall body fat and makes you look fit and feel healthy. In addition to being good for your overall health, research has shown that exercise is an often underused but effective treatment for mild to moderate depression.

A good goal would be a moderate exercise program in the morning or afternoon 20 to 30 minutes, three times a week, although current studies suggest that four or five times a week is best. If you are just starting out, begin with 20 minutes and build up to 30 minutes.
It appears that any form of exercise can help depression because exercise gets you out of the house, moves your body and stimulates serotonin production.

When trying to decide on an exercise program choose something you enjoy. Think about your goals and what you want to accomplish. Do you like group activities or do you like to do things by yourself? Do you have any limiting physical conditions? Do you want to improve cardio vascular health, lose weight or improve overall strength? Whatever you decide, your exercise program should be fun, not a chore. Variety can make your program stimulating and fun.

Even though any form of exercise is good for you, if you are just starting out or over 40 try and exercise program with low impact on the joints and body such as Tai Chi and Yoga. In addition to being excellent for your health while easy on your body, these types of activities also stimulate your mind. If you are interested in Tai Chi give me a call at (800) 989-6570 or check the links on this blog for Yoga instruction at the Institute of Progressive Therapies.

St. John’s wort (Hypericum perforatum)

Before reading further please note that studies suggest that St. John’s wort is not effective for major depression.

St. John’s wort is an herb that has been used for the relief of sadness, depression, anxiety, apathy, sleep disturbances, insomnia, anorexia and feelings of worthlessness. It is available as an over-the-counter supplement in health food stores, drug stores, and online. Interestingly, over 25 clinical trials show a strong correlation between St. John’s wort and the relief of mild to moderate depression. These same studies show that St. John’s wort works better than a placebo and is as effective as antidepressants, with virtually no side effects.

St. John’s wort (extract standardized to contain 0.3 percent hypericin content) is the most thoroughly researched of all natural antidepressants. An article in the British Medical Journal No. 7052 Volume 313 published on Saturday 3 August 1996 explained that an analysis of approximately 25 studies suggested that St. John’s Wort is just as helpful as commonly used drugs, without side effects such as headaches or vomiting. One of the study’s authors, Dr. Cynthia Mulrow, said she wasn’t surprised but the outcome because “some of the commonly used medicines have a basis on herbs or have a basis in plants, and some of the ones were developed using plants.”

Like many herbs, it may take a while to notice the full effects. Studies show that with St. John’s wort this may take 4 to 6 weeks. The side effects noted in the use of St. John’s wort are dizziness, dry mouth, indigestion, and fatigue. It also increases photosensitivity, so if you use it, wear your sun screen and sun glasses to protect your skin and eyes.

Massage

Massage is one of the oldest natural remedies available to man and has probably been around since our beginnings. According to research, massage can help reduce stress, anxiety and depression. When you receive a massage your body releases mood and health enhancing chemicals, such as dopamine and serotonin while reducing stress hormones like cortisol and adrenaline. It allows your body to relax and your brain to enter a relaxed alpha state. It also helps to increase endorphins which are your body’s natural pain relievers. This same research has show massage to boosts your immune system, improves your breathing and lung function, stabilizes your blood sugar levels and generally leaves you with a better feeling about yourself and the world.

In the journal “Psychiatry in Practice”, Andrew Vickers, a researcher formerly with the Research Council for Complementary Medicine said “it’s far too simplistic to say massage can cure depression or other diseases, but it can help us to cope better and improve the quality of life.”

People that are depressed are often in pain, often without a particular physical cause but anyone who has become stressed or anxious would probably testify of some physical symptom, neck ache, stomach pain, back pain, etc., as a result of being anxious or stressed. Although a massage therapist cannot cure a person with anxiety or depression they can certainly help relieve their physical manifestations. In other words they can help them feel better and isn’t that what they want?

Omega-3 fatty acids

In the last 100 years depression has increase in western countries. In countries like Japan and Taiwan that have more fish in their diets, the depression rate is 10 times lower. There is also a smaller incidence of postpartum depression.

An online report in the journal Psychosomatic Medicine suggested that people whose diets contain substantially more of omega-6 polyunsaturated fatty acids than omega-3 fatty acids are at greater risk for clinical depression. It also increases the risk of certain inflammatory diseases.

Jan Kiecolt-Glaser, a professor of psychiatry and psychology at Ohio State and an author of the study stated “It now appears that diet is a very important variable in the equation as to how people respond to depression and stress.” She went on to say, “People who are depressed don’t eat well, or it might be that there is something about depression that affects how well people process such foods.”

Many studies have linked low levels of omega-3 fatty acids to depression. Some of these studies have suggested that supplements may decrease suicidal behavior and improve symptoms of postpartum depression and childhood depression. A study published in the Journal of the American Medical Association in 1996 compared the prevalence of depression across ten nations. The results showed how the lifetime and annual rates for depression vary widely from country to country. This data was compared in a 1998 study published in The Lancet where it was found that populations that consumed more fish experienced less depression.

The brain needs omega-3 fatty acids are to properly function. Since our bodies can’t make omega-3s, we need to get them from our diet.
Cold water fish such as salmon, sardines, and anchovies are the richest food source of omega-3 fatty acids. The problem with eating more fish is that it puts us at risk for consuming higher levels of mercury, PCBs, and other chemicals. Many consider fish oil capsules a better, cleaner source of these fatty acids because many manufactures filter their fish oil to remove any of these impurities. Capsules are sold in health food stores, drug stores, and online.

Sometimes fish oil capsules interact with blood-thinning drugs such as warfarin and aspirin. Some people experience indigestion and bleeding when they take fish oil and should not be taken 2 weeks before or after surgery. Since fish oil comes from fish it can give you a fishy aftertaste. This can be reduced or completely removed by taking fish oil right before eating.

Next: Acupuncture, SAM-e and Hypnosis

Sometimes It’s Not Just in the Head

Some experts argue that depression can be caused by imbalances in brain chemistry. Although there is evidence of an imbalance in brain chemistry there is no evidence that the brain chemistry causes the mood swings. In fact, many experts convincingly argue that the chemical imbalance is rather a result of the depressed mood. No matter how you look at it, here is a short list of common factors that are related to this biochemical imbalance.

Stress

Some people who are stressed become depressed. The relationship between mind and body’s reaction to stress and clinical depression is very complex and information is conflicting. Things such as the loss of a job, the end of a relationship, getting married or moving are stressful and, in some people, eventually lead to depression. Physically, stress suppresses the immune system and can affect brain chemistry resulting in this disruption of normal serotonin signaling. The disruption of serotonin has been linked to depression.

Drugs

The chemical imbalances caused by the use of drugs have been linked to depression and we’re not just talking about amphetamines, barbiturates, opiates and other drugs used recreationally. Studies have found that some people using prescription drugs, such as antihistamines, birth control pills, anti-inflammatory agents, tranquilizers, corticosteroids, sedatives and antidepressants, can become depressed.

Alcohol is a well known brain depressant. Alcohol also interferes with many of the brain’s processes. It, like most drugs, disrupts the normal sleep cycles. The nicotine in cigarettes is a stimulant and can affect sleep. Also, smokers often snore and wake up during the night. The lack of sleep has been linked to depressed moods.

Coffee, tea and other caffeinated drinks have been found to cause anxiety, panic disorders, depression, nervousness, heart palpitations, irritability, and recurrent headaches and have been linked to depression.

Exercise

Exercise stimulates the brain’s pharmacy creating dopamine and endorphins which are neurotransmitters that help create a sense of well-being. Studies have shown that people that don’t exercise triple their likelihood of experiencing depression.

Sleep

Most people require about 8 hours of sleep, although this varies from one person to the next. If a person sleeps too much or too little it can disrupt circadian rhythms, causing grogginess, brain fog and, in some people, this can result in depression. See earlier entries in this blog for causes and simples cures for insomnia.

Diet

We live in a world of processed and refined foods. Processed foods don’t have the nutritional value or other factors that make a balanced diet. Refined foods do not provide the vitamins and minerals for our body to work properly. They also don’t supply the nutrients our brain and nervous system require. A 2003 report in the “Journal of the American Medical Association”, suggested that a diet rich in foods containing vitamin E may help protect some people against Alzheimer’s disease. This would also suggest that the lack of vitamin E could be linked to the brain’s deterioration in those same people.

It has been found that the pesticide residues in food can be neurotoxic. Studies have shown that the additives in food can also cause the same problems. In fact, according to Lendon Smith, M.D, the additive aspartame (trade name, NutraSweet), is the common denominator for over 92 different health symptoms, including depression.

Foods Allergies

Food allergies have been found to cause fatigue, slowed thought processes, irritability, agitation, aggressive behavior, nervousness, anxiety, depression, schizophrenia, hyperactivity and varied learning disabilities. For example, wheat protein has been shown to alter brain chemistry and can cause brain fog which can lead to depressed moods.

Changes to levels of Neurochemicals

Drug companies claim that clinical Depression is caused by a chemical imbalance in the brain. This is what most drug treatments are based on. Studies have found that depression can result when serotonin is too low. Drug companies will argue that it is this low level of serotonin that is the cause of depression but many experts tell us that low serotonin levels are simply another symptom of depression, not the cause.

Here are the statistics for drug therapies that work on this imbalance. In one third of the cases the depression is completely lifted. In another third of those who take them, the drugs work partially, but not completely to lift the depression. For the last third, antidepressants don’t work at all. Now here’s the kicker, many who do get positive results from taking these drugs stop taking them because the side effects are worse than the depression symptoms they are supposed to be treating.

Another problem with these giving these drugs for depression is the diagnosis process. According to the New England Research Institute, 43 percent of those diagnosed with depression and prescribed antidepressants have had no mental health care beyond the prescription of the drugs, even though, according to a 2004 study in the Journal of the American Medical Association, a side affect of these drugs is increased suicidal tendencies for the first month after starting them, especially during the first nine days.

Does this imbalance cause depression? I don’t think so. Try looking at it like this. When you are feeling down you stay home, think about the bad things in your life and don’t do anything fun like visit friends and family or exercise. Fun activities are known as pleasure giving which have been linked to the rise in serotonin. The fewer pleasure-giving activities you participate in, the less serotonin your body produces. This results in your serotonin levels becoming low. Was the drop the cause of the depression? In my opinion the behaviors leading to the drop would be the root cause.

So, is depression a disease? No because it isn’t biological, even though drug companies would have us believe it is and they have the cure. As I read somewhere, an imbalance in neurotransmitters is not due to a Prozac deficiency.

Are you feeling sad, blue, unhappy or just plain down in the dumps? People with these symptoms are often told that they are depressed. But are you really depressed?

Although all of us feel sad, blue, unhappy or just plain down in the dumps every once in a while this isn’t considered major or clinical depression. True clinical depression is a mood disorder that interferes with a person’s ability to function normally. Depression is when feelings of sadness, loss, anger or frustration interfere with everyday life for an extended period of time.

A person who suffers from clinical depression has been in a depressed mood or has suffered a loss of interest or pleasure in daily activities consistently for at least two weeks. This depressed mood needs to be a measureable change from the person’s normal mood that affects their social, work, school or other important functions. Examples would be the missing work, missing school, avoiding contact with friends or family or staying home instead of going out.

In an article titled “The Medicated Americans” in the February/March edition of “Scientific American Mind” the author, Charles Barber a psychiatry lecturer at Yale University, states “ “A true diagnosis of major depression involves a combination of the following: inability to feel pleasure of any kind whatsoever, loss of interest in everything, extreme self-hatred or guilt, inability to concentrate or to do the simplest of things, sleeping all the time or not being able to sleep at all, dramatic weight gain or loss, and wanting to kill yourself or actually trying to kill yourself.”

These symptoms are much more serious than merely feeling “sad” or “blue.” In fact, in the Same article Charles Barber states, “Truly depressed people do not smile or laugh,; they may not talk; they are not fun to be with; they do not wish to be visited; they may not eat and have to be fed with feeding tubes so as not to die; and they exude a palpable and monstrous sense of pain.”

So the question is: are you really depressed? If you were really depressed there’s a good chance you would never read this article. If you are depressed or know someone you might think is depressed get help right away from a mental health professional.

Next: Causes of Depression

Changes in your life require new behaviors. New behaviors take time to become habits and habits are needed for permanent change. Here are five steps for helping you make new habits.

First you need to decide what you want specifically to happen. If you went to the airport and told them, “Give me a ticket,” what would the airline employee ask? “Where would you like to go?” If you told them, “Just give me a ticket to anywhere,” what would they do? They would probably have airport security take you away and have your mental stability evaluated. People say they want change but they just don’t know what the change will look like. So easy step one is “Visualize your Goal”.

Second you need to determine what you’ll get from making the change. Let’s say you’ve decided to become healthier and lose weight because your doctor told you that you were too heavy. Everything we do is for one of two reasons, either to avoid pain or increase pleasure. So you might ask yourself, “What will happen to my health if I change my health habits?” You might see yourself as slim and trim and more attractive to the opposite sex. That would be changing for a pleasurable reason or reward. A different question could be “What would happen if I don’t change? This might lead you to see yourself having a heart problem limiting what you can do in life. This would be changing to avoid pain. So you’ll change either to avoid pain or to receive a pleasurable reward. The second easy step is “Determine the Reward You’ll Get from Making the Change.”

The third easy step is you have to decide what is it you have to do to change. Let’s stick with the decision to become healthier and lose weight. What steps would be needed to reduce your weight and become healthier? The steps might be exercise more, reduce your intake of fatty foods, eat more fiber, and reduce your portion size. You also need to give yourself a start date to start. So the next easy step to make a change is to “List What You Need to Do and Give Yourself a Start Date.”

Your next easy step for change is to take action. You have decided to lose weight and become healthier. You have made exercise a key component of your plan. Now you need to start so you begin exercising on Monday, Wednesdays and Fridays mornings at the gym. This easy step is simply to “Take Action”.

Your final easy step is to maintain what you have decided to do. You have decided to exercise every Monday, Wednesday and Friday at 6 Am. The first week everything goes well. The second week you start off good on Monday, Wednesday you drag yourself out of bed but by Friday you decide you need your sleep so you stay in bed. The next week you exercise on Monday but you sleep in the rest of the week. Of course this won’t work. You need to stick to your plan. So this easy step is “Stick to Your Plan.”

Now let’s review the steps:

1) Visualize Your Goal

2) Determine the Reward You’ll Get from Making the Change

3) List What You Need to Do and Give Yourself a Start Date

4) Take Action

5) Stick to Your Plan

That’s it, five easy steps that you can use for permanent change.

By the way, if you find yourself getting stuck at any of these steps Total Mind Therapy can help. For more information on how it can help you go to my website www.TotalMindTherapy.net or give me a call toll free at (800) 989-6570. We can help you program your mind for the success that you deserve!

The following was submitted by Paul Mostman. Paul has been involved professionally with hypnosis since 1966, starting with a weight loss clinic with four offices in Southern California. At that time he also used hypnosis to help corporate executives become more confident and productive. A member of the International Hypnosis Federation since its inception, Paul is also an active member of the NGH, ACHE, and the ABH. Paul has a Ph.D. in psychological counseling from Columbia State University. He is also a retired attorney. He truly believes that what the mind can conceive, the mind can achieve. When you go to the link below you can receive a free copy of his e-book with the same title. Now please take a moment to read Paul’s insightful article.

Since 1993 I have been using and teaching a new technique which I call Emotional Release Therapy©. This technique is a most effective method for assisting clients to remove old negative emotions and feelings without the necessity of the client having to remember or re-live any or all of the events which caused the negativity. I believe that it is probably one of the best techniques a hypnotist can use in his repertoire.

I had a client, whom I will refer to as Kathy P. who came to me because she was severely depressed, an alcoholic, going through a divorce from her alcoholic husband, and had just been warned by her employer that she was in jeopardy of losing her job due to poor performance.

I did an ERT session with her, getting rid of the usual negative emotions, depression as well as any craving for alcohol. During the part of the session where I send the person “back to the not so nice side” to get rid of any other books that have caused her problems in her lifetime, I noticed that after a reasonable time, she had not told me that she was through throwing away books. Wondering if she might have fallen asleep, I asked her “Are you through yet?”

“NO!” came a loud reply. I waited again, and after almost an hour asked her again. This time she replied “Not yet. I’ll let you know.”

She spent over an hour “throwing away” the books of things in her lifetime which had caused her problems. I was sorry that I hadn’t brought a book to read while she did this.

Three months later I got a phone call, but did not recognize the voice on the phone, although I am usually very good at remembering voices. It was Kathy P.

She said, “I just wanted to call you and bring you up to date. After our last session, I joined AA, got my husband to join also. We’ve been going to counseling, and neither of us has had a drink in eighty-seven days. In addition, my boss just informed me that I was employee of the month, and I wanted to thank you.

I usually spend time with the client in the pre-talk telling them how their mind is like a library, storing everything that they see, everything that they hear, and everything that they feel. I tell them all of their emotions, feelings and reactions are stored in their library-like, computer-like mind. I want their subconscious mind to accept the fact that it is similar to a library. That emotions and feelings are stored there similar to books in a library. Some clients may not respond to books, (non-visuals) so in that case I recommend that they be CD’s or video tapes or even DVD’s.

After they are under hypnosis, I tell them that they are in an area not far from what looks like a library. There are many, many rows of bookshelves filled with very many books. Then I direct them to go over to one of the rows of bookshelves, and stand at the end of the aisle, looking down the row of books. I request that they nod when they are there. Getting responses throughout the technique helps the sub-conscious mind accept that we are accomplishing something.

I then inform them that “All of these books are about you. These books contain everything that you have done in your lifetimes, all of your feelings, all of your emotions and all of your dreams.

The books on the right side contain all the nice things you’ve done, all of your pleasant emotions and feelings and all of your pleasant dreams. The books on the other side contain those that weren’t so nice.

The books closest to you contain your recent feelings and emotions. The things you did today, yesterday, and the day before.

The books further down the aisle contain your emotions, feelings and dreams when you were younger. And the books way down at the end of the aisle contain the things you did when you were just a baby. All of the pleasant things you did as a child. And these books are full of pictures. Nice pictures of the things that you did. I inform them that I am not going to ask them what is in any of their books as I don’t need to know.

I then have them go about halfway down the aisle and take a book off the right side, and open it to a picture of them doing something nice when they were younger. After they acknowledge seeing the picture, I tell then to put the book back on the right side and continue down the aisle to the end of the aisle, and then take a small step backward.

Now I ask them to take down a book from the right side, open it and see a picture of them when they were only a baby.

In actuality, at this point we have accomplished a disguised regression to their infancy. A time before many of their negative emotions and feelings were developed.

I instruct them to now look at the books on the other side of the aisle. These books don’t look so good. These are your problem books. All of the problems you ever had are contained in these books. All of your problem books have a title. You can see them. They are right there.

At this point their subconscious mind has accepted everything including a regression to early childhood, before most if not all the negative feelings and emotions occurred. It is ready to get rid of “the problems.”

I lead them in getting rid of the books in equal order, i.e.: stimulant, depressant, stimulant, depressant, etc. Anger, shame, fear, and guilt are the first ones suggested. I suggest that they remove all negative feelings that I believe may apply from their history, and then suggest that they go back and remove any other books that may have caused them problems, including divorce, abuse, “I’m not worthy”, depression, etc. I name as many things that I can think of that might have left negative feelings. A stress book or bad eating habits book can also be removed. This is the time for them to get rid of anything and everything that has caused them a problem.

I then have them tear up the books and throw them into a large trash container in the aisle. It is my experience that if the client is a teacher or librarian that they not want to tear them up, but rather just put them in the container for disposal.

As they now remove the negative books and place them into the container, their subconscious mind is acknowledging that they are being removed. To the subconscious mind, these “books” containing the negative emotions and feelings are being removed from the subconscious mind, and therefore can no longer bother or obstruct the client. What the mind can conceive, the mind can achieve.

Then I send them back for two more books. The “Excuses” book and the “I Can’t” book. I have them sit on the floor next to the container each book in their lap, and tear out the first page and throw it into the container. Then tear out all the other pages and tear them into small pieces and throw them into the container. For as they now tear up all their excuses this frees their subconscious mind of all the inhibitions and restrictions and allows them to take back control of the things they do and the things they think about and how they act. I instruct them that they no longer need the excuses they created or used. They no longer need the I Can’ts. Now they are in control of what they do and how they feel. Now they are able to do whatever they want too.

Then, I have them view the trash container go through a door at the end of the library and dump its contents into a furnace with a large burning fire, and I inform them “The books are gone forever now, and when the books are gone, the door will close and nod your head to let me know that the books are gone forever. When they nod their head, I know that their subconscious mind has now accepted that all the old negativity is gone.

Nature abhors a vacuum, so we must replace those books with new other books. I instruct them to return to the “nice” side of the aisle and notice some books wrapped in paper under the shelves which they didn’t notice before. These are new books which replaced the books they got rid of.

Now I have them unwrap the books one at a time. I name the title of the books corresponding with positive things that they need. Success, happiness, the “I can” book. Whatever positive affirmations they can use.

Then I direct them out of the library to the area outside where there is a comfortable chair, and have them sit in the chair. I reiterate what they have done in getting rid of their old problems, and congratulate them for recognizing their problems and getting rid of them forever. At that time I give them positive hypnotic suggestions to get on with their life.

In fourteen years of using and teaching this technique, I have received numerous positive comments from other hypnotists, and NO negative feedback whatsoever. I believe it is an essential tool for all hypnotherapists.

For more information about Emotional Release Therapy and to receive a FREE copy of Paul’s e-book go to http://www.Emotional-release-therapy.com