CWD Daily

December 17, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

One popular Christmas tradition is also a great depression fighter: a bowl of nuts.

“Although other nuts such as cashews, Brazil nuts, and hazelnuts are helpful in supplementing omega-3 fats, walnuts seem to be the winner in this category. Walnuts are known to support overall brain health, being one of the highest plant-based sources of omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance.

“One study found that depression scores were 26% lower among those who consumed about 1/4 cup of walnuts per day. Researchers examined data from the National Health and Nutrition Examination Survey, which draws from a large sampling of more than 26,000 American adults.

“They found that adults who ate nuts, and specifically walnuts, were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities.”

Two New Studies Shed Light on Depression

"Recently published UT Southwestern research reveals new insights about risk factors for depression based on data from a landmark longitudinal study focused on heart disease.

"One study, published in the Journal of Clinical Psychiatry, shows a link between an inflammatory molecule in the blood and a person's likelihood of depressive symptoms. The other study, in the journal Maturitas, indicates which symptoms of menopause are most predictive of depression.

"Both studies are based on data from the Dallas Heart Study (DHS), which since 2000 has tracked the health of thousands of participants with the goal of improving the diagnosis, prevention, and treatment of heart disease."

- EurekaAlert!, December 14, 2020

CWD Daily is written by Julie Aiken, a layperson whose only authority lies in 40 years of coping with depression. Nothing in the newsletter should be taken as medical advice. Please do no self-diagnose or self-prescribe. Above all, please get help if you need it.

Contact: witchhazel2020@gmail.com

December 16, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Give yourself a break. Take care of yourself to the extent that you can, and be gentle with yourself if you feel down or stress about money or sleep all day. The holidays will do that to the best of us! And COVID sucks. Just do what you can.

Say it Ain't So! Increased Social Media Use Linked to Depression in Young Adults

"Young adults who increased their use of social media were significantly more likely to develop depression within six months, according to a new national study authored by Dr. Brian Primack, dean of the College of Education and Health Professions and professor of public health at the University of Arkansas.

"Compared with participants who used less than 120 minutes per day of social media, for example, young adults who used more than 300 minutes per day were 2.8 times as likely to become depressed within six months.

"The study, which will be published online Dec. 10 and is scheduled for the February 2021 issue of the American Journal of Preventive Medicine, is the first large, national study to show a link between social media use and depression over time."

- Science Daily, December 10, 2020

Contact: witchhazel2020@gmail.com

December 15, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Read something that once made you feel really great. Maybe it will again!

It could be a holiday story, a children's book, or a sci-fi classic.

Escape to a familiar and comforting world, and recreate the incredible feelings that this favorite once inspired.

The Year in Search

From the Morning Brew newsletter for 12/15/2020:

Yesterday, Google released its top trending searches of 2020, and it’s kind of like gaining special access into people’s minds. Maybe that’s why the company’s worth $1.2 trillion.

Anyway, here are some queries that saw high spikes in traffic in the U.S. over long periods of time:

News: 1) Election results 2) coronavirus 3) stimulus checks

People: 1) Joe Biden 2) Kim Jong Un 3) Kamala Harris

TV shows: 1) Tiger King 2) Cobra Kai 3) Ozark

How to make...1) Hand sanitizer 2) a face mask with fabric 3) whipped coffee

Why...1) Were chainsaws invented 2) is there a coin shortage 3) was George Floyd arrested

Where is...1) My stimulus money 2) my refunds 3) Kansas City

How to...1) Cut men’s hair at home 2) plop hair 3) color your hair at home

Lyrics: 1) WAP

Definitions: 1) WAP

Contact: witchhazel2020@gmail.com

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

"I'm Fine" - Learning to Live with Depression – Jake Tyler – TEDxBrighton”

“Depression is huge. It's the biggest, most inclusive club in the world. Anyone can join. It's evolving all the time. But its biggest trick is convincing everyone who's part of that club that they're the only member. Isn't that clever?”

An endearing and inspiring TEDTalk.

Reasons to Be Cheerful

COVID vaccines are being administered as we speak!

I think this calls for a song.

Contact: witchhazel2020@gmail.com

December 13, 2020

CWD Daily

Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Have the seasons changed and you're now too hot or too cold at night? Adjust the temperature.

Are you staying up on the computer? Turn the computer off at least 1 hour before you want to go to bed.

Is something worrying you? Confront and deal with it as best you can.

Do you consume caffeine too late in the day? If you're getting older this may start keeping you up. Cut it out.

If no reasonable questions and solutions solve the problem, see a doctor! “It's not a tumor.” But what if it is? Rule things out and get solutions. Depression can be treated!

Personal Note

For years "It's not a tumor!" -- a line Arnold Schwarzenegger said in "Kindergarten Cop" -- was my go-to joke. I said it all the time. Seriously, people got a bit annoyed with my lame humor (and terrible Arnold impression).

In 2020 -- the perfect year for it -- I found out it WAS, in fact, a tumor. I was diagnosed with a very large (2" diameter) tumor right in the middle of my brain. The middle front-to-back, top-to-bottom and side-to-side. Just sitting there growing and putting increasing pressure on the rest of the brain.

It was benign, thank all deities, and I had successful surgery to remove it on my birthday. A rebirth for me.

So, first of all -- 2020 has sucked.

Second -- my 2020 was pretty lucky, after all, as the tumor that eventually would have killed me was finally discovered and removed.

Third -- you really, really, really, really should not self-diagnose or self-treat.

This website and the companion book are written by a layperson, but even if I was an eminent research biologist or renowned psychologist, the advice would be the same. See a doctor. In person. Right now.

If you are depressed or have ANY symptoms, frankly, see a doctor and get a thorough check-up. Doctors are pretty smart. A fantastic G.P. knew the first time we talked that I needed an MRI.

Get help.

Contact: witchhazel2020@gmail.com

December 12, 2020

CWD Daily
Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Get help: Medications

The Mayo Clinic website has TIPS for choosing the antidepressant that is right for you. It's often a process of trial and error before you find the medicine that works for you with side effects you can tolerate.

With your doctor, evaluate:

Your particular symptoms.
Possible side effects.
Whether it worked for a close relative.
Interaction with other medications.
Pregnancy or breast-feeding.
Other health conditions.
Cost and health insurance coverage.

Empowerment

Disempowerment -- feeling powerless in the face of COVID and economy and climate change and politics -- is a natural and valid response to the state of our world.

What can you do RIGHT NOW to take back your power over depression? Here are 7 great ideas from Psychology Today.

1. Get angry!
2. Move. Once a day do something that gets your heart rate up and your blood flowing. Within your physical abilities -- move. Shrug your shoulders, rotate your arms, flex your feet... even if your stuck in bed or can't walk, move a little.
3. Reach out. During quarantine, you can still connect with people on the telephone and online. You don't have to put yourself out there too much. Facebook groups are a great way to connect without risking too much -- if it gets difficult or ugly, unfriend or leave groups.
4. Do things you once liked, even if you don't feel like it. "Though easier said than done, the times you feel most like slumping on the couch are the moments you should force yourself to take a walk, cook a meal, or call a friend."
5. Watch a funny TV show or movie.
6. Don't punish yourself for feeling bad.
7. Get help. See a therapist, call a hotline, talk to your religious leader.

CWD Daily is written by Julie Aiken, a layperson whose only authority lies in 40 years of coping with depression. Nothing in the newsletter should be taken as medical advice. Please do no self-diagnose or self-prescribe. Above all, please get help if you need it.

Contact: witchhazel2020@gmail.com

December 11, 2020

CWD Daily
Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

Wrap one present. Order one gift online. Address 5 Christmas/Hanukkah/holiday cards. Water the poinsettias.

When you feel particularly depressed during the holiday season do one little thing, no matter how unmotivated you feel. Depression makes it oh, so difficult, but try. No matter how small the task, accomplishing something feels fantastic!

Fruits that Fight Depression as Part of a Healthy Diet

Some fruits containing nutrients that may help ease depression are:

Apricots - Potassium
Avocado - Folate (B9)
Bananas - Vitamins B6, Folate (B9) & Potassium
Cantaloupe - Vitamins A & Folate (B9)
Grapefruit - Folate (B9)
Kiwi - Vitamin C
Lemons - Folate (B9)
Limes - Folate (B9)
Mangos - Vitamins A & C
Oranges - Vitamins C, Folate (B9) & Potassium
Papayas - Vitamins A, C & Folate (B9)
Pineapple - Vitamin C
Raisins - Vitamin B6
Strawberries - Vitamin C & Iron
Watermelon - Iron

Contact: witchhazel2020@gmail.com

December 10, 2020

CWD Daily
Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

Tip of the Day

“It's not uncommon for people with celiac disease or gluten sensitivity to report depression as one of their symptoms.

“Many studies have documented a link between symptoms of depression and celiac disease – even in people who have been following the gluten-free diet for a long time.” (from verywellhealth.com)

Here are some gluten-free holiday treats:

Pecan balls
Peanut brittle
Figs
Nuts
Peppermint bark
Popcorn
Egg nog
Fudge
Chex mix without the wheat Chex

Economic Stimulus and Mental Health

Way back in 2016, npr ran a story on the connection between poverty and depression:

"Despite high rates of both poverty and mental disorders around the world, researchers only started probing the possible links about 25 years ago... Since then, evidence has piled up to make the case that, at the very least, there is a connection. People who live in poverty appear to be at higher risk for mental illnesses. They also report lower levels of happiness... That seems to be true all over the globe."

In June of 2018, an article in Psychiatric Times stated:

"Definitions of poverty vary with social, cultural, and political systems. Attempts to understand poverty from poor people’s perspectives reveal that poverty is a multidimensional social phenomenon."

Economic stimulus allowing people to feed their families and keep a roof over their heads may directly effect their sense of empowerment and self-esteem. In addition, there was a direct impact on mental health services through the 2020 Stimulus Package:

"The Substance Abuse and Mental Health Services Administration will receive $425 million to address mental health and substance use disorder needs as a result of coronavirus disease 2019 (COVID-19), including $250 million for Certified Community Behavioral Health Clinics to increase access to mental health care services; $50 million for suicide prevention, to provide increased support for those most in need of intervention; and $100 million in emergency response grants, flexible funding to address mental health and substance use disorders, as well as to provide resources and support to youth and the homeless, throughout COVID-19." - article in openminds.com)

Poverty can effect physical health, self-esteem, feelings of failure, poor nutrition, educational opportunities, violence in the home, alcoholism and drug use in the home, and a plethora of other conditions that create and exacerbate depression.

And, in a chicken-egg twist, health problems, low self-esteem, feelings of failure, poor nutrition, lack of educational opportunities, violence in the home, alcoholism and drug use and depression can exacerbate poverty.

All this to say that the current world economic crisis coinciding with the pandemic sucks. That's a technical term. Not only does the world need economic stimulus to feed and house people and provide medical care, but economic stimulus is also crucial to taking the mental depression out of this economic depression.

NONE of this is your fault! Get help if you need it.

Contact: witchhazel2020@gmail.com
CWD Daily is written by Julie Aiken, a layperson whose only authority lies in 40 years of coping with depression. Nothing in the newsletter should be taken as medical advice. Please do no self-diagnose or self-prescribe. Above all, please get help if you need it.

December 9, 2020

CWD Daily
Tips for Coping with Depression

If you are in a suicide crisis, call the National Suicide Prevention Lifeline -
1-800-273-8255.

December 9, 2020

Good Morning! It's a day of great promise!

This Century's "V-Day"

Virus, Vaccine, Victory. The first doses of COVID-19 vaccine were dispensed yesterday in England, and are expected to be available in America within two weeks. Will you take the vaccine when it's offered? I know I will!

Tip of the Day

Change your state of being – even in some small way like eating, moving, drinking a glass of water or breathing intentionally – and you can begin to change your state of mind.

Marijuana, CBD Oil and Depression

In honor of Bob Dylan's record-breaking sale of the rights to his songbook, let me just mention that perhaps one option for treating chronic depression is simply that "everybody must get stoned."

Well, maybe they can skip the high but still get the relief from using CBD Oil. The jury's still out, but anecdotal evidence is strong that CBD eases depression.

"CBD is cannabidiol. It is one of almost 200 cannabinoids that can be found in marijuana plants. Unlike many other cannabinoids, CBD is not psychoactive and has a different pharmacologic profile than other psychoactive cannabinoids. CBD can be extracted from both marijuana plants and from hemp." (The Anxiety and Depression Association of America)

It's legal in all 50 states of the USA.

In many clinical tests CBD Oil has proven successful in reducing and managing chronic pain. However, studies about its effectiveness in treating depression have not shown quite as much promise. On the other hand, if your chronic pain is eliminated that may have profound effect on your depression.

As for smoking marijuana, many people believe that eases depression, as well, and it is legal in a growing number of states.

Have a wonderful day!

Contact: witchhazel2020@gmail.com

CWD Daily is written by Julie Aiken, a layperson whose only authority lies in 40 years of coping with depression. Nothing in this newsletter should be taken as medical advice. Please do no self-diagnose or self-prescribe. Above all, please get help if you need it.