Author: Kathy Marshack

Have you heard the term “sandwich generation”? This is the group of people struggling to meet the needs of both growing children and aging parents, often alone and working full-time. Many of these caregivers may be setting themselves up for an unhealthy future due to a combination of high stress and poor health behaviors.

A recent UCLA study found that caregivers for the aging or disabled are subjected to considerable financial and emotional strain. Most caregivers didn’t need scientific research to support their everyday reality. Unfortunately the research also uncovered higher levels of serious psychological distress compared with the general population.

So what should a caregiver do to combat chronic stress which can lead to anxiety and depression? Here are some recommendations that will help you cope with the extra strain of being a caregiver:

• Recreate. Consider relief options such as taking long weekends or vacations. You deserve some time off and can come back refreshed to care for your love one.
• Express your feelings. Feelings of anger or frustration when they not expressed leads to more stress. You may not be able to express this to the person you’re caring for but by writing in a journal, writing a poem, or composing a letter that is never mailed may accomplish your purpose.
• Keep perspective and look for the positive. Reversing negative ideas and learning to focus on positive outcomes sounds simple but it helps reduce tension.
• Have a sense of humor. Keeping a sense of humor during difficult situations is a must. Laughing releases the tension of pent-up feelings and helps you keep perspective.
• Exercise. Exercise is an effective distraction from stressful events and keeps your body and immune system stronger.
• Strengthen or establish a support network. Studies of people who remain happy and healthy despite many life stresses show that most have very good networks of social support. Consider joining a support group for caregivers.
• Professional help. A mental health professional should be consulted for unmanageable acute stress or for severe anxiety or depression. Often short-term therapy, such as Cognitive Behavioral Therapy, can resolve stress-related emotional problems.
• Relaxation techniques. Learn methods for invoking the relaxation response such as deep breathing, meditation or massage.

More than 10 million people in the US have bipolar disorder. It is equally common in men and women and the onset of the condition typically occurs in the early 20s. However, the first symptoms can also appear in early childhood or during the teen years.

An early diagnosis is critical because children with this disorder are more likely to have other problems including alcohol and drug abuse, trouble in school, running away from home, fighting, and even suicide. Treating the disorder as early as possible can help your child cope with their symptoms and avoid these problems.

During a time of mania, teenagers may throw violent temper tantrums, seem extremely happy, not sleep much and talk very fast. During a time of depression, teens may say they feel empty, sad, bored, complain of headaches or stomachaches, spend time alone and feel easily rejected. If you or your spouse has bipolar disorder you should especially be aware of symptoms in your children. Studies at Stanford University studied the genetic connection of bipolar disorder and found that children with one biological parent with bipolar disorder have an increased likelihood of getting bipolar disorder.

The trouble is bipolar disorder can be hard to diagnose in children and teens. The symptoms can look a lot like the symptoms of other problems like ADHD, substance abuse and even the highs and lows characteristic of adolescence. Which is why if you suspect your child or teen may have bipolar disorder, you should speak with your doctor right away about getting an accurate diagnosis.

If your child is diagnosed with bipolar disorder in addition to medication, you should find a trained therapist who works with children and can help your child accept the diagnosis, get educated about bipolar moods, identify warning signs, and learn strategies to manage stress. And since bipolar disorder extends beyond the patient and affects the entire family, families can definitely benefit from working with a therapist to learn how to recognize an impending manic or depressive episode and how to best manage them.

If you would like help in receiving an accurate diagnosis and/or treatment for your bipolar teenager and live in Portland, Oregon or Vancouver, Washington contact my office for an appointment.

There is an inseparable connection between the mind and the body. There are complicated interactions that take place between the mind, body, and the outside world. Studies have shown that between 60% and 90% of all physician visits are for stress-related complaints. The mind/body approach to health has helped millions of men and women reduce the stress that can cause or exacerbate conditions such as: chronic pain, headaches, and hypertension.

Exactly how personal beliefs, psychological and social factors, and stress affect the health of your body is not fully understood. It is known, however, that the mind and body are in a state of constant communication. What the mind thinks, perceives, and experiences is sent from the brain to the rest of the body. And vice versa: our bodies are sending messages to the brain.

I’ve followed the research of Dr. Herbert Benson with interest for years. He’s a cardiologist who has worked in establishing the mind/body connection. His research has uncovered what is called the relaxation response which can be elicited by a variety of meditative techniques, such as diaphragmatic breathing, repetitive prayer, tai chi, yoga, progressive muscle relaxation, jogging, and even knitting. You can learn more about eliciting the relaxation response at the Benson-Henry Institute for Mind Body Medicine’s website.

I urge you to learn how to use your own healing power to maintain or regain health and reduce stress and other negative behaviors and thoughts. If you need help in developing a healthier connection between mind and body find a therapist who works in this area or contact my office in Portland, Oregon or Vancouver, Washington.

Raising children is the most rewarding experience. Along with that reward comes hard work. At times you may wish you could encapsulate your child in a bubble to protect them from all the negativity in the world, but unfortunately that is impossible. The best way to protect them is by working hard to instill in them the good qualities – such as honesty, loyalty, self-worth, and a positive outlook.

The best way for parents to teach their children these qualities is start when they are young. Childhood is the best time for learning since comprehension is at its peak. Even when you think they do not understand or are not listening, they are little sponges that are constantly absorbing. Because of this fact, your example will have a powerful effect on who your children will become.

You are your child’s first role model. So, recognize that you are on a stage and someone is watching you. Granted, you will not do everything perfectly and you will make mistakes. Those situations can actually become excellent teaching opportunities. Do you put the blame on someone else for you mistake? Are you quick to make amends or admit your shortcoming? Do you beat yourself up or say next time will be better?

If you start to identify negative behavior qualities in your child, be quick to redirect it. Help them to see the good traits that they have and with you on their side to help them work through the things that are more difficult for them. Another way to instill good qualities in your children is through experience. Introduce your child to art, travel, reading, and music. Help them to find what they are passionate about.

And don’t forget the most important thing…Love. Your child needs a lot of love, affection, and your quality time. Look for opportunities throughout your day to do this.

Sometimes families need help. Do not be ashamed if it is necessary to find a family therapist in your local area. For more information on parenting, visit Am I a Good Parent.

Anxiety disorders are often accompanied with physical symptoms like headaches, muscle pain, tension, and fatigue. The pain that experienced is very real and can feel overwhelming. A study performed at the University of Utah Pain Research Center noticed that listening to music can have a positive effect on the pain associated with anxiety.

About 143 participants were evaluated and told to listen to the music and look for deviant tones and melodies. While listening, participants received safe, fingertip electrode shocks. The researchers found that while listening, pain stimuli decreased. The focus shifted from feeling the pain to listening and being stimulated by the music. What a simple yet effective way to help the pain! For more information on this study, I recommend reading – Music Soothes Anxiety, Reduces Pain.

While music can play a powerful role in aiding someone with anxiety disorders, psychotherapy is still vital. Speaking to your doctor about the benefits of Cognitive Behavioral Therapy or if you live in Portland, Oregon or Vancouver, WA contact my office for more information.

For more information, read Coping with Anxiety Disorders.

Adults with ADHD are more likely to suffer from depression and anxiety. It is hard enough dealing with one disorder, so when a person is suffering from two disorders, it is frustrating to say the least. The medical field refers to this as comorbidity or two disorders occurring at the same time. Therapy and medication are the most effective ways to treat ADHD and depression. In addition, lifestyle changes are highly recommended.

Here are some practical suggestions to help lesson symptoms of ADHD and depression in an adult:

Get a good night’s rest. Sleep is vital. Without adequate sleep, you mind and body suffer and whatever you may be dealing with will only be aggravated. A few tips to help you get a good rest: Go to bed at the same time every night. Do something truly relaxing before bed like take a bath or practice breathing techniques. Avoid eating right before bed.

Daily exercise. Exercise has long been known to help improve moods due to the release of endorphins. Exercise is also a productive way to release stress and frustration. Find time daily to exercise even if it is just for a few minutes. Since we are in the winter season, click here for some tips on how to exercise during this time of year. Getting outside as much as possible is good for everyone!

Eat a healthy diet. A diet low in sugar and fat and high in protein, fruit, and vegetables is recommended. Balance is necessary. It is better to have a healthy diet that can be maintained than a crash diet with highs and lows.

If you recognize that you are in need of making some lifestyle changes to help improve your ADHD and depression, start by setting small reasonable goals. Also, be patient as you implement them. If you need further assistance, speak to your doctor or therapist.