Wednesday, December 07, 2005

Effective Ways To Deal With Sadness - By: Mary Maddux

No one ever has a problem dealing with happiness or feeling good. When joy comes into our life we experience it freely, but when sadness or grief is present, we often struggle with them. This is especially true during the holidays when we are expected to be cheerful and have fun. We live in a culture that tells us to "put on a happy face" and this can make it very difficult to be comfortable with sadness. Yet sadness and grief are a normal part of everyone’s life. Whether they are caused by a major loss such as the death of a loved one, or smaller everyday setbacks, we can learn to live with them with greater ease.

Not only can we become more at ease with these feelings, it is vital to our health and well-being that we handle them in a healthy way. The risks of not dealing effectively with emotions became evident when a neighbor of ours lost his wife to illness several years ago. When I offered my sympathy, he quickly denied that he had any feelings about it. Within a week he had disposed of all of her belongings and basically stated that everything to do with her illness and death were over and done. Not surprisingly, his health has declined steadily since then. He has told me of one complaint after another. At first no cause was found for his symptoms, but as time went on, real physical problems have developed (all of which are known to be stress-related).

Of course, this is an extreme example, but it illustrates the importance of how we deal with our emotions. It's well worth the effort to explore how you handle these feelings, and learn new skills. This article focuses on how to deal with the emotion of sadness. Part 2 will explore grief, which involves a whole array of emotions and experiences that are caused by a major loss, such as the death of a loved one.

Holistic approaches to health have long realized the role that our emotions play in our health, and modern medicine is now taking this more and more into account. For a healthy emotional life, we need to honor all of our emotions and allow them room for expression. When sadness comes, we need to allow ourselves to feel it fully. It helps to understand that it is a normal, natural reaction to loss, and not an indication that there is something wrong with us.

Any loss can trigger sadness -- it might even accompany a beautiful sunset that signals the end of the day. We might not always know what makes us feel sad -- it could even be a shift in our body chemistry with its changing hormones, blood sugar levels, etc. It helps to let go of the need to understand all of our emotional reactions or to feel that we have to be able to justify them. What is important is that we not resist or suppress our emotions. Allowed to be present, the emotion will simply "pass through".

In addition to accepting our sadness as a normal part of life, and allowing it to be present, there are some other ways we can help ourselves through sad times:

1. Share what we are feeling with a trusted friend or family member, in particular someone who can listen without judging us or trying to change us. The simple experience of being "accompanied" with our feelings can be comforting.

2. Take time to do something that is nourishing and soothing to you. Take a leisurely walk, get a massage, curl up with a good book, do gardening or other favorite hobby.

3. Find a way to slow down and relax. This will allow the feelings to be released. Meditate, listen to some relaxing music, do some simple stretches.

4. Write in a journal or diary. When we do this, it feels as if we have an ideal listener with whom we can confide. Expressing and exploring your feelings in this way can bring perspective and comfort.

5. Learn to be your own best friend. Step back and view yourself with compassion and love. Notice if you are judging yourself harshly ("you should be over this by now"), and find sympathy for yourself instead.

When to Get Professional Help

Sadness which is intense and long-lasting may be depression. Depressed individuals tend to feel helpless and hopeless and to blame themselves for having these feelings. If feelings of extreme sadness or despair last for at least two weeks or longer and interfere with activities of daily living -- such as working, or even eating and sleeping -- it is advisable to seek professional help. If accompanied by thoughts of death or suicide, seek help immediately.


About the Author:

Mary Maddux is a practitioner, teacher and writer in the fields of healing and self-development. She has an MS in clinical social work, has been trained as a Healing Touch Practitioner and has many years of experience in the practice and teaching of meditation. Drawing on her extensive work background in both conventional and alternative settings, she has created a unique series of CDs for relaxation, meditation and healing. Visit her website, http://www.heartofhealing.net for in-depth discussions and practical information on topics related to healing.

Source: www.isnare.com

Antidepressants: Know Your Side Effects - By Gabe Mirkin, M.D.

Drugs to raise brain levels of serotonin are far more effective in treating depression than just psychotherapy and talking, because depression is associated with low brain levels of the neurotransmitter serotonin.
Depression is a condition lasting at least two weeks in which sadness prevents people from functioning up to their capacity. They lose enjoyment and interest in usual activities, are sad and cannot express warm emotions towards other people, sleep all the time or barely at all, are exhausted, lose their ability to concentrate or think clearly, have feelings of worthlessness or inappropriate guilt, feel that life is hopeless, and they eat less or more than usual. Insomnia in young men is associated with a marked increased risk for depression that persists for at least 30 years afterwards.
Doctors treat depression with antidepressants, and the most used and effective antidepressants are Prozac, Paxil and Zoloft. They raise brain levels of a specific chemical called serotonin that helps to make people feel good. A once a week dose of Prozac can often control depression, but high brain levels of serotonin often reduce sexual desire.
On the other hand, Wellbrutin does not raise brain levels of serotonin significantly, does not reduce sexual desire and may even increase desire. Patients who need to stay on the serotonin-uptake-inhibitor antidepressants, but want to maintain interest in making love can take the shorter-acting Paxil or Zoloft safely four days a week from Monday to Thursday and not take them from Friday to Sunday. Taking Prozac intermittently does not prevent loss of libido because it is a long-acting antidepressant.
When a single drug fails to alleviate depression, two or more drugs taken together are far more effective than larger doses of a single drug. Buproprion (brand name Wellbruton) combined with Prozac, Paxil or Zoloft, appears to relieve depression more effectively than the single drugs. However, patients on the combination regimen still have a high incidence of decreased sexual desire, insomnia, tiredness and tremor.
Antidepressants that raise brain serotonin levels are used for other effects. Sibutramine is used to suppress hunger and treat overweight. They may be the drugs of choice to treat premenstrual syndrome or attention deficit disorder. They can be given safely to people with heart disease. Check with your doctor.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
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