Pre-Anticiptoray Care toward Cancer

For people diagnosed with cancer, the risk of cancer death falls as physical activity rises, according to a new analysis of more than 70 existing studies.

Researchers found the same holds true for everyone - supporting the current World Health Organization recommendation of moderate physical activity to combat the risk of chronic disease, they write in the British Journal of Sports Medicine.

The WHO recommends two and a half hours of moderate exercise per week for some health benefit and five hours of moderate exercise per week for additional benefit. Half as much time per week of vigorous physical activity, like running, may confer the same benefits.

There are no specific recommendations for physical activity levels to combat cancer risk, although more activity has been tied to lower risk of death from breast, colorectal and prostate cancers, the authors note.

"Our results might help to update the recommendation concerning the advisable amount of physical activity to reduce cancer mortality," said senior author Dr. Li Liu of Huazhong University of Science and Technology in China.

Doctors could start to incorporate physical activity into cancer treatments, Liu told Reuters Health by email.

More on this..    

The researchers included 71 studies of physical activity and cancer death risk in the general population or among cancer survivors.

When they pooled these results, people in the general population who got at least two and half hours of moderate activity like brisk walking, per week, were 13 percent less likely to die from cancer than those with the lowest activity levels.

They also looked at data in terms of MET-hours, a measure of the relative amounts of energy expended in given activities and time spent doing them. Resting represents 1 MET, while a 4-MET activity like brisk walking uses four times as much energy, according to the U.S. Office of Disease Prevention and Health Promotion. Doing a 4-MET activity for 30 minutes equals 2 MET-hours.

Cancer survivors who completed at least 15 MET hours per week of physical activity were 27 percent less likely to die from cancer.

Exercise after cancer diagnosis reduced cancer death risk more than prediagnosis exercise, the study team notes.

Exercise may change the body's response to cancer, and those who exercise more may live healthier lifestyles in other ways as well, Liu said.

But many of the high-quality studies included in this analysis accounted for other healthy-lifestyle factors that may have played a role, Liu noted.

"Physical activity, mostly before diagnosis, and breast cancer mortality has been studied for decades, but only in the last 10 years or so have we been studying physical activity after diagnosis," said Patrick T. Bradshaw of the University of California, Berkeley, who was not part of the new study.

"Other cancers (e.g. colorectal, ovarian) have been studied much less than breast cancer, but some researchers there have also found a reduction in mortality associated with increasing physical activity levels," Bradshaw told Reuters Health by email.

So far, most studies have not been able to address which types of physical activity are most beneficial, he said.

Leisure time physical activity or recreational physical activity, but not occupational activity, is protective against cancer according to most research, Liu said.

"The take-home message here is encouraging - exercise may be beneficial even if started after diagnosis," Bradshaw said.

"Based on huge evidence of the inverse association between physical activity and cancer mortality, there is no doubt that cancer patients should be physically active," Liu said. "We suggest that cancer patients to consult their doctors about a personalized physical activity plan, including exercise time, exercise frequency, exercise mode and so on, which may help to promote the survival of patients without bringing too much physical burden."

What Every Woman Should Know - Cultural Considerations

Major depression and dysthymia affect twice as many women as men. This two-to-one ratio exists regardless of racial and ethnic background or economic status. The same ratio has been reported in ten other countries all over the world. Men and women have about the same rate of bipolar disorder (manic-depression), though its course in women typically has more depressive and fewer manic episodes. Also, a greater number of women have the rapid cycling form of bipolar disorder, which may be more resistant to standard treatments.
A variety of factors unique to women's lives are suspected to play a role in developing depression. Research is focused on understanding these, including: reproductive, hormonal, genetic or other biological factors; abuse and oppression; interpersonal factors; and certain psychological and personality characteristics. And yet, the specific causes of depression in women remain unclear; many women exposed to these factors do not develop depression. What is clear is that regardless of the contributing factors, depression is a highly treatable illness.

The Many Dimensions of Depression in Women

Investigators are focusing on the following areas in their study of depression in women:

The Issues of Adolescence

Before adolescence, there is little difference in the rate of depression in boys and girls. But between the ages of 11 and 13 there is a precipitous rise in depression rates for girls. By the age of 15, females are twice as likely to have experienced a major depressive episode as males. This comes at a time in adolescence when roles and expectations change dramatically. The stresses of adolescence include forming an identity, emerging sexuality, separating from parents, and making decisions for the first time, along with other physical, intellectual, and hormonal changes. These stresses are generally different for boys and girls, and may be associated more often with depression in females. Studies show that female high school students have significantly higher rates of depression, anxiety disorders, eating disorders, and adjustment disorders than male students, who have higher rates of disruptive behavior disorders.

Adulthood: Relationships and Work Roles

Stress in general can contribute to depression in persons biologically vulnerable to the illness. Some have theorized that higher incidence of depression in women is not due to greater vulnerability, but to the particular stresses that many women face. These stresses include major responsibilities at home and work, single parenthood, and caring for children and aging parents. How these factors may uniquely affect women is not yet fully understood.
For both women and men, rates of major depression are highest among the separated and divorced, and lowest among the married, while remaining always higher for women than for men. The quality of a marriage, however, may contribute significantly to depression. Lack of an intimate, confiding relationship, as well as overt marital disputes, have been shown to be related to depression in women. In fact, rates of depression were shown to be highest among unhappily married women.

Reproductive Events

Women's reproductive events include the menstrual cycle, pregnancy, the postpregnancy period, infertility, menopause, and sometimes, the decision not to have children. These events bring fluctuations in mood that for some women include depression. Researchers have confirmed that hormones have an effect on the brain chemistry that controls emotions and mood; a specific biological mechanism explaining hormonal involvement is not known, however.
Many women experience certain behavioral and physical changes associated with phases of their menstrual cycles. In some women, these changes are severe, occur regularly, and include depressed feelings, irritability, and other emotional and physical changes. Called premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD), the changes typically begin after ovulation and become gradually worse until menstruation starts. Scientists are exploring how the cyclical rise and fall of estrogen and other hormones may affect the brain chemistry that is associated with depressive illness.
Postpartum mood changes can range from transient "baby blues" immediately following childbirth to an episode of major depression to severe, incapacitating, psychotic depression. Studies suggest that women who experience major depression after childbirth very often have had prior depressive episodes even though they may not have been diagnosed and treated.
Pregnancy (if it is desired) seldom contributes to depression, and having an abortion does not appear to lead to a higher incidence of depression. Women with infertility problems may be subject to extreme anxiety or sadness, though it is unclear if this contributes to a higher rate of depressive illness. In addition, motherhood may be a time of heightened risk for depression because of the stress and demands it imposes.
Menopause, in general, is not asssociated with an increased risk of depression. In fact, while once considered a unique disorder, research has shown that depressive illness at menopause is no different than at other ages. The women more vulnerable to change-of-life depression are those with a history of past depressive episodes.

Specific Cultural Considerations

As for depression in general, the prevalence rate of depression in African American and Hispanic women remains about twice that of men. There is some indication, however, that major depression and dysthymia may be diagnosed less frequently in African American and slightly more frequently in Hispanic than in Caucasian women. Prevalence information for other racial and ethnic groups is not definitive.
Possible differences in symptom presentation may affect the way depression is recognized and diagnosed among minorities. For example, African Americans are more likely to report somatic symptoms, such as appetite change and body aches and pains. In addition, people from various cultural backgrounds may view depressive symptoms in different ways. Such factors should be considered when working with women from special populations.

Victimization

Studies show that women molested as children are more likely to have clinical depression at some time in their lives than those with no such history. In addition, several studies show a higher incidence of depression among women who have been raped as adolescents or adults. Since far more women than men were sexually abused as children, these findings are relevant. Women who experience other commonly occurring forms of abuse, such as physical abuse and sexual harassment on the job, also may experience higher rates of depression. Abuse may lead to depression by fostering low self-esteem, a sense of helplessness, self-blame, and social isolation. There may be biological and environmental risk factors for depression resulting from growing up in a dysfunctional family. At present, more research is needed to understand whether victimization is connected specifically to depression.

Poverty

Women and children represent seventy-five percent of the U.S. population considered poor. Low economic status brings with it many stresses, including isolation, uncertainty, frequent negative events, and poor access to helpful resources. Sadness and low morale are more common among persons with low incomes and those lacking social supports. But research has not yet established whether depressive illnesses are more prevalent among those facing environmental stressors such as these.

Depression in Later Adulthood

At one time, it was commonly thought that women were particularly vulnerable to depression when their children left home and they were confronted with "empty nest syndrome" and experienced a profound loss of purpose and identity. However, studies show no increase in depressive illness among women at this stage of life.
As with younger age groups, more elderly women than men suffer from depressive illness. Similarly, for all age groups, being unmarried (which includes widowhood) is also a risk factor for depression. Most important, depression should not be dismissed as a normal consequence of the physical, social, and economic problems of later life. In fact, studies show that most older people feel satisfied with their lives.
About 800,000 persons are widowed each year. Most of them are older, female, and experience varying degrees of depressive symptomatology. Most do not need formal treatment, but those who are moderately or severely sad appear to benefit from self-help groups or various psychosocial treatments. However, a third of widows/widowers do meet criteria for major depressive episode in the first month after the death, and half of these remain clinically depressed 1 year later. These depressions respond to standard antidepressant treatments, although research on when to start treatment or how medications should be combined with psychosocial treatments is still in its early stages.













Even severe depression can be highly responsive to treatment. Indeed, believing one's condition is "incurable" is often part of the hopelessness that accompanies serious depression. Such individuals should be provided with the information about the effectiveness of modern treatments for depression in a way that acknowledges their likely skepticism about whether treatment will work for them. As with many illnesses, the earlier treatment begins, the more effective and the greater the likelihood of preventing serious recurrences. Of course, treatment will not eliminate life's inevitable stresses and ups and downs. But it can greatly enhance the ability to manage such challenges and lead to greater enjoyment of life.
The first step in treatment for depression should be a thorough examination to rule out any physical illnesses that may cause depressive symptoms. Since certain medications can cause the same symptoms as depression, the examining physician should be made aware of any medications being used. If a physical cause for the depression is not found, a psychological evaluation should be conducted by the physician or a referral made to a mental health professional.

Types of Treatment for Depression

The most commonly used treatments for depression are antidepressant medication, psychotherapy, or a combination of the two. Which of these is the right treatment for any one individual depends on the nature and severity of the depression and, to some extent, on individual preference. In mild or moderate depression, one or both of these treatments may be useful, while in severe or incapacitating depression, medication is generally recommended as a first step in the treatment.³ In combined treatment, medication can relieve physical symptoms quickly, while psychotherapy allows the opportunity to learn more effective ways of handling problems.

Antidepressant Medications

There are several types of antidepressant medications used to treat depressive disorders. These include newer medications-chiefly the selective serotonin reuptake inhibitors (SSRIs)-and the tricyclics and monoamine oxidase inhibitors (MAOIs). The SSRIs-and other newer medications that affect neurotransmitters such as dopamine or norepinephrine-generally have fewer side effects than tricyclics. Each acts on different chemical pathways of the human brain related to moods. Antidepressant medications are not habit-forming. Although some individuals notice improvement in the first couple of weeks, usually antidepressant medications must be taken regularly for at least 4 weeks and, in some cases, as many as 8 weeks, before the full therapeutic effect occurs. To be effective and to prevent a relapse of the depression, medications must be taken for about 6 to 12 months, carefully following the doctor's instructions. Medications must be monitored to ensure the most effective dosage and to minimize side effects. For those who have had several bouts of depression, long-term treatment with medication is the most effective means of preventing recurring episodes.
The prescribing doctor will provide information about possible side effects and, in the case of MAOIs, dietary and medication restrictions. In addition, other prescribed and over-the-counter medications or dietary supplements being used should be reviewed because some can interact negatively with antidepressant medication. There may be restrictions during pregnancy.
For bipolar disorder, the treatment of choice for many years has been Lithium, as it can be effective in smoothing out the mood swings common to this disorder. Its use must be carefully monitored, as the range between an effective dose and a toxic one can be relatively small. However, lithium may not be recommended if a person has pre-existing thyroid, kidney, or heart disorders or epilepsy. Fortunately, other medications have been found helpful in controlling mood swings. Among these are two mood-stabilizing anticonvulsants, carbamazepine (Tegretol^®) and valproate (Depakene^®). Both of these medications have gained wide acceptance in clinical practice, and valproate has been approved by the Food and Drug Administration for first-line treatment of acute mania. Studies conducted in Finland in patients with epilepsy indicate that valproate may increase testosterone levels in teenage girls and produce polycystic ovary syndrome in women who began taking the medication before age 20. ¹¹ Therefore, young female patients should be monitored carefully by a physician. Other anticonvulsants that are being used now include lamotrigine (Lamictal^®) and gabapentin (Neurontin^®); their role in the treatment hierarchy of bipolar disorder remains under study.
Most people who have bipolar disorder take more than one medication. Along with lithium and/or an anticonvulsant, they often take a medication for accompanying agitation, anxiety, insomnia, or depression. Some research indicates that an antidepressant, when taken without a mood stabilizing medication, can increase the risk of switching into mania or hypomania, or of developing rapid cycling, in people with bipolar disorder. Finding the best possible combination of these medications is of utmost importance to the patient and requires close monitoring by the physician.

Herbal Therapy

In the past few years, much interest has risen in the use of herbs in the treatment of both depression and anxiety. St. John's wort (Hypericum perforatum), an herb used extensively in the treatment of mild to moderate depression in Europe, has recently aroused interest in the United States. St. John's wort, an attractive bushy, low-growing plant covered with yellow flowers in summer, has been used for centuries in many folk and herbal remedies. Today in Germany, Hypericum is used in the treatment of depression more than any other antidepressant. However, the scientific studies that have been conducted on its use have been short-term and have used several different doses.
To address increasing American interests in St. John's wort, the National Institutes of Health conducted a clinical trial to determine the effectiveness of the herb in treating adults who have major depression. Involving 340 patients diagnosed with major depression, the eight-week trial randomly assigned one-third of them to a uniform dose of St. John's wort, one-third to a commonly prescribed SSRI, and one-third to a placebo. The trial found that St. John's wort was no more effective than the placebo in treating major depression.¹³ Another study is looking at the effectiveness of St. John's wort for treating mild or minor depression.
Other research has shown that St. John's wort can interact unfavorably with other medications, including those used to control HIV infection. On February 10, 2000, the FDA issued a Public Health Advisory letter stating that the herb appears to interfere with certain medications used to treat heart disease, depression, seizures, certain cancers, and organ transplant rejection. The herb also may interfere with the effectiveness of oral contraceptives. Because of these potential interactions, patients should always consult with their doctors before taking any herbal supplement.

Psychotherapy for Depression

Several types of psychotherapy-or "talk therapy"-can help people with depression.
In mild to moderate cases of depression, psychotherapy is also a treatment option. Some short-term (10 to 20 week) therapies have been very effective in several types of depression. "Talking" therapies help patients gain insight into and resolve their problems through verbal give-and-take with the therapist. "Behavioral" therapies help patients learn new behaviors that lead to more satisfaction in life and "unlearn" counter-productive behaviors. Research has shown that two short-term psychotherapies, interpersonal and cognitive-behavioral, are helpful for some forms of depression. Interpersonal therapy works to change interpersonal relationships that cause or exacerbate depression. Cognitive-behavioral therapy helps change negative styles of thinking and behaving that may contribute to the depression.

Electroconvulsive Therapy

For individuals whose depression is severe or life threatening or for those who cannot take antidepressant medication, electroconvulsive therapy (ECT) is useful.³ This is particularly true for those with extreme suicide risk, severe agitation, psychotic thinking, severe weight loss or physical debilitation as a result of physical illness. Over the years, ECT has been much improved. A muscle relaxant is given before treatment, which is done under brief anesthesia. Electrodes are placed at precise locations on the head to deliver electrical impulses. The stimulation causes a brief (about 30 seconds) seizure within the brain. The person receiving ECT does not consciously experience the electrical stimulus. At least several sessions of ECT, usually given at the rate of three per week, are required for full therapeutic benefit.

Treating Recurrent Depression

Even when treatment is successful, depression may recur. Studies indicate that certain treatment strategies are very useful in this instance. Continuation of antidepressant medication at the same dose that successfully treated the acute episode can often prevent recurrence. Monthly interpersonal psychotherapy can lengthen the time between episodes in patients not taking medication.

The Path to Healing

Reaping the benefits of treatment begins by recognizing the signs of depression. The next step is to be evaluated by a qualified professional. Although depression can be diagnosed and treated by primary care physicians, often the physician will refer the patient to a psychiatrist, psychologist, clinical social worker, or other mental health professional. Treatment is a partnership between the patient and the health care provider. An informed consumer knows her treatment options and discusses concerns with her provider as they arise.
If there are no positive results after 2 to 3 months of treatment, or if symptoms worsen, discuss another treatment approach with the provider. Getting a second opinion from another health or mental health professional may also be in order.
Here, again, are the steps to healing:

• Check your symptoms against this list.
• Talk to a health or mental health professional.
• Choose a treatment professional and a treatment approach with which you feel comfortable.
• Consider yourself a partner in treatment and be an informed consumer.
• If you are not comfortable or satisfied after 2 to 3 months, discuss this with your provider. Different or additional treatment may be recommended.
• If you experience a recurrence, remember what you know about coping with depression and don't shy away from seeking help again. In fact, the sooner a recurrence is treated, the shorter its duration will be.

Depressive illnesses make you feel exhausted, worthless, helpless, and hopeless. Such feelings make some people want to give up. It is important to realize that these negative feelings are part of the depression and will fade as treatment begins to take effect.

Self-Help for Treatment of Depression

Along with professional treatment, there are other things you can do to help yourself get better. If you have depression, it may be extremely difficult to take any action to help yourself. But it is important to realize that feelings of helplessness and hopelessness are part of the depression and do not accurately reflect actual circumstances. As you begin to recognize your depression and begin treatment, negative thinking will fade.
To help yourself:

• Engage in mild activity or exercise. Go to a movie, a ballgame, or another event or activity that you once enjoyed. Participate in religious, social or other activities.
• Set realistic goals for yourself.
• Break up large tasks into small ones, set some priorities and do what you can as you can.
• Try to spend time with other people and confide in a trusted friend or relative. Try not to isolate yourself, and let others help you.
• Expect your mood to improve gradually, not immediately. Do not expect to suddenly "snap out of" your depression. Often during treatment for depression, sleep and appetite will begin to improve before your depressed mood lifts.
• Postpone important decisions, such as getting married or divorced or changing jobs, until you feel better. Discuss decisions with others who know you well and have a more objective view of your situation.
• Remember that positive thinking will replace negative thoughts as your depression responds to treatment.

 

Not the Panacea

Almost 19 million Americans have periods where they feel a lack of pleasure or interest in what was once pleasurable and interesting. They feel tired and heavy, potentially overly emotional or numb, and experience an onslaught of negative and self defeating thoughts that can keep  invading the mind over and over again. The more periods of this depressed mood we have in life, the more likely we are to fall back into them again. Why does this relapse occur and how can mindfulness offer hope?

Falling into a depression feels traumatic and just like getting bit by a dog causes us to be fearful of and oversensitive to dogs, our minds and bodies become oversensitive to associations with the depression causing our brains to flinch at any sign of a relapse.

Feeling low mood is normal for everyone, but if we’ve experienced depression in the past, this may be a trigger for a relapse. If we feel tired or if we notice sadness, the mind pops up with the worry “uh oh, that is how I felt when I was depressed, maybe I’m getting depressed”. Our minds begin to go in overdrive with negative self judgments, “I am a failure” or “I am weak” or “I am worthless”. It then tries to solve the mystery as to why we are becoming depressed again and the more it tries to solve this puzzle, the deeper it sinks into depression. Think of a worried, judging person coming at you trying to solve your problems when you’re already not feeling well. Probably not what you’re looking for. You see, it’s not the low mood that’s the problem here, it’s the way we get stuck in habitually relating to it that pours kerosene on the fire, with our minds continuing to fan the flame rolling us into a full blown depression.

The practice of mindfulness teaches us a different way to relate to our thoughts, feelings, and emotions as they arise. It is about learning to approach and acknowledge whatever is happening in the present moment, setting aside our lenses of judgment and just being with whatever is there, rather than avoiding it or needing to fix it. It’s the mind’s attempt to avoid and fix things in this moment that fuels the negative mood.

With Uncomfortable Emotions

If sadness is there, instead of trying to fix it or figure it out, we might just acknowledge the sadness, let it be and get a better understanding of what we need in the moment.

With Self-Judgments

If self-judgments arise (e.g., I am weak, I am a loser) out of past sensitivities to having been depressed before, we can acknowledge that they are associations from the past, let them be, and then gently bring ourselves back to whatever we were doing. In doing this, we’re stopping the ruminative cycle that might occur between our thoughts, feelings, physical sensations and behaviors that can play off one another leading into another relapse (I call this “The Depression Loop” in the upcoming book Uncovering Happiness).

Now, this is easier said than done and it takes practice.

Confidence with Rumination Practice:

Let’s get our hands (or minds) into it. One way to practice mindfulness is to use the breath as an object of awareness. You can place attention at the tip of the nose or the belly and as you breathe in, just acknowledge the breath coming in and as you breathe out just acknowledge the breath going out. As if you were greeting and saying goodbye to an old friend. When the mind wanders, as it will always do, just say to yourself “wandering” and then gently bring your attention back to the breath just noticing it coming in and going out. Most of us catch the mind wandering and gently bring it back billions of times, so know that it is normal for the mind to wander often. You can do this for as little as 1 minute or as much as 30 minutes or more.

Practice this when you’re feeling well and you’ll be better able to recognize when your mind wanders off to ruminations and self judgments when you’re not feeling well.

What does this have to do with gaining confidence over rumination?

Like learning an instrument, you can develop more skill as you practice. When you’re not feeling well and the mind begins to ruminate, as you practiced with the breath, just label it as “ruminating” and then gently bring your attention back to whatever you were doing. Being more present may also give you the ability see the space between stimulus and response and see the “choice point” to  be more flexible and call a friend or do something that then gives you pleasure or connection with others.  This is what I’ve referred to as The Now Effect. 

Know that practicing is an act of self care and helps stop the cycle of rumination and cultivates more patience, compassion, and peace.  

Mindfulness is not a panacea for depression, but it’s a good foundation for preventing relapse.

As always, please write below with any comments, questions, thoughts, or additions that arise after reading this. Your comments below help provide a living wisdom for us all to share and benefit from.

5 Easy Ways to Combat Overthinking

Do you ever become trapped in an overanalyzing rut?
I tend to think a lot in general, but sometimes, I find myself looking at a subject way too closely and way too much, and the ruminating takes on a life of its own. (It might even revolve around an abstract concept as opposed to an actual event that’s occurring.)
When introspection becomes stressful, there are antidotes. Here are some of my personal suggestions…

1. Adopt a hobby.

Maybe if your spare time is filled with an activity that you love, overthinking spells will be pushed to the curb. I’ve started to re-immerse myself in the French language since I’m a total Francophile. Weekend hours are set aside for verb conjugations and charming vocabulary. Oui, oui, oui.

2. Write it down.

I have journaled to lighten my mental load, where I can flesh out thoughts and feelings. (I find that the physical act of writing into a notebook is a more effective cathartic release than an online diary, but to each his or her own.) For someone who isn’t interested in writing, journaling may be viewed as a burden, so it certainly comes down to individual preference.

3. Keep your hands occupied.

According to this article, the psychological theory proposes that when we’re stressed, we absorb information through two channels. “One is the basic, primal sensory channel: the sights, sounds, sensations, and smells of the situation. The other is an intellectual channel: our brains are trying to make sense of what’s going on, and put it into words and a context that we can talk about.”
Researchers explain that if the sensory channel is occupied, the intellectual channel is muted; therefore, stress relief techniques that incorporate the hands “will use up more ‘brain cycles’ and pull processing power away from intellectual activities.” A stress ball may do the trick, along with drawing or knitting. (I’ve experimented with colorful rugs via latch hook!)
The article also presents another theory, which states that large muscle groups contract in preparation for flight when we’re consumed with stress. Muscle fibers in your arms relax and reduce tension when squeezing stress balls or keeping your hands busy with objects of a similar nature.

4. Move around.

I revel in long walks around the neighborhood – preferably in beautiful weather – and have found that walking unleashes mental chatter and induces clarity. Exercise, rolling blade, or any other movement can help as well.

5. Talk to someone.

Sometimes, being honest and vulnerable with someone you’re comfortable with will clear your mind. After exposing your overanalysis to others, it suddenly doesn’t appear as daunting. And who knows, maybe they can relay insight about the topic at hand, which could provide further guidance. With this further guidance contact Dr. Losito 24/7 to receive the reassurance of what is on your mind.

Overthinking can be unpleasant, draining and debilitating, but hopefully, the tips noted above can disrupt these incessant cycles.

Common Symptoms of Grief

 

While loss affects people in different ways, many experience the following symptoms when they’re grieving. Just remember that almost anything that you experience in the early stages of grief is normal—including feeling like you’re going crazy, feeling like you’re in a bad dream, or questioning your religious beliefs.

• Shock and disbelief – Right after a loss, it can be hard to accept what happened. You may feel numb, have trouble believing that the loss really happened, or even deny the truth. If someone you love has died, you may keep expecting him or her to show up, even though you know he or she is gone.
• Sadness – Profound sadness is probably the most universally experienced symptom of grief. You may have feelings of emptiness, despair, yearning, or deep loneliness. You may also cry a lot or feel emotionally unstable.
• Guilt – You may regret or feel guilty about things you did or didn’t say or do. You may also feel guilty about certain feelings (e.g. feeling relieved when the person died after a long, difficult illness). After a death, you may even feel guilty for not doing something to prevent the death, even if there was nothing more you could have done.
• Anger – Even if the loss was nobody’s fault, you may feel angry and resentful. If you lost a loved one, you may be angry with yourself, God, the doctors, or even the person who died for abandoning you. You may feel the need to blame someone for the injustice that was done to you.
• Fear – A significant loss can trigger a host of worries and fears. You may feel anxious, helpless, or insecure. You may even have panic attacks. The death of a loved one can trigger fears about your own mortality, of facing life without that person, or the responsibilities you now face alone.
• Physical symptoms – We often think of grief as a strictly emotional process, but grief often involves physical problems, including fatigue, nausea, lowered immunity, weight loss or weight gain, aches and pains, and insomnia.

God's Healing Hand Is Upon Us !

Are you grieving?
God cares that you hurt.

It’s OK to grieve, but we don’t have to grieve alone; God understands our pain and wants to comfort us. In fact, He says He will never leave us if we put our trust in Him.
Do you want to experience God’s comfort – today and every day? Read below for more.

1. God loves you and has a plan for you!

The Bible says, “God so loved the world that He gave His one and only Son, [Jesus Christ], that whoever believes in Him shall not perish, but have eternal life” (John 3:16).
Jesus said, “I came that they may have life and have it abundantly” — a complete life full of purpose (John 10:10).
But here’s the problem:

2. Man is sinful and separated from God.

We have all done, thought or said bad things, which the Bible calls “sin.” The Bible says, “All have sinned and fall short of the glory of God” (Romans 3:23).
The result of sin is death, spiritual separation from God (Romans 6:23).
The good news?

3. God sent His Son to die for your sins!

Jesus died in our place so we could live with Him in eternity.
“God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us” (Romans 5:8).
But it didn’t end with His death on the cross. He rose again and still lives!
“Christ died for our sins. … He was buried. … He was raised on the third day, according to the Scriptures.” (1 Corinthians 15:3-4).
Jesus is the only way to God.
Jesus said, “I am the way, and the truth, and the life; no one comes to the Father, but through Me” (John 14:6).

4. Would you like to receive God’s forgiveness?

We can’t earn salvation; we are saved by God’s grace when we have faith in His Son, Jesus Christ. All you have to do is believe you are a sinner, that Christ died for your sins, and ask His forgiveness. He knows you and loves you. What matters to Him is the attitude of your heart, your honesty. We suggest praying the following prayer to accept Christ as your Savior:

“Lord Jesus Christ,

I am sorry for the things I have done wrong in my life. I ask your forgiveness and now turn from everything which I know is wrong. Thank you for dying on the cross for me to set me free from my sins. Please come into my life and fill me with your Holy Spirit and be with me forever.

Thank you, Lord Jesus.

Amen.”

Did you pray this prayer?

Identifying Negative Thought Patterns

As we are in the second week advent. Let us all work on becoming better with our thoughts for the Birth of Christ fast approaching the us in 15 days.  When in doubt please contact your local mental health provider and or call Dr. Nicholas at 877 867 8556 during the Emergency Room moment.  

Most of all let us rely on Christ our God for the most informable healing and guidance during the of His Birth. 

Notice if you have any of the following negative thoughts about yourself or others. Then identify when these negative thoughts come up most often; particular places, people, or events may be associated with them.

Do you…

1. Reject yourself or others’ ideas or experiences? Say “no” more than “yes”?
2. Criticize yourself or others about thoughts and choices made?
3. Blame yourself or others for your current situation? Do you take responsibility for your current mindset and where you are in your life?
4. Cling to your point of view? Find it hard to see the other side of the story?
5. Cause Conflicts and find that in a disagreement you continue to raise the conflict or bring up more issues that leave things messier than when you started? Are you unable to “let it go”?
6. Resent by being unwilling to forgive yourself or another; get stuck in how it “should be” rather than what it is?
7. Jump the gun and future trip about what negative events will occur or predict that you or someone else will fail?
8. Judge by casting judgement or blame on others, discounting your role in things and/or making unrealistic expectations for yourself or another?

A Poem: I Miss YOU.

In this moment in time as the Holy Days draws closer. I find that many are yearning for loved ones and dear friends to continue to be around in a physical way. Unfortunately, they can not be near in a physical way, but can be with them in a very soothing  way in the spiritual realms. 

The Important Factor is our loved ones are with each one of us in a way we all can remember, while they were still among the living and with us. 

Continue to keep each one of your loved one close near your heart, mind, and souls during the Holy Days that will bring us the gift of life and draw happiness with us that our loved ones are interceding for each one of during the days, which do not provide happiness and care. 

Here are a few of my dear loved ones that I continue to remember during the times life does not collaborate for me.

Pop, Little Pop & Nonna Fannie, Zia Rosa, Zio Felix, Zio Michelangelo, Mother Josephina, Cardinal John, Father Andrew,  Father Romalo, and Ed and Marge.

These were the Ancient Ones, who provided care, love, and direction in my life to become the man I am today.

I continue to ask for their Intercessions during the Holy Days of Christmas. I am sure you have loved ones that you continue to ask assistance through daily intercessions to provide each one of you a sense of comfort and joy in all of your daily ways of life. 

Of Course; all of you are encouraged to contact Dr. Nicholas, when there is a fine tuning required.

A Pre Bereavement Prayer

Three Very Beautiful Prayers Start with the Our Father
 
Which are very useful to a dying person, and should be prayed often as an act of mercy.
There once was a Pope in Rome who was surrounded by many sins.  The Lord God struck him with a fatal illness.  When he saw that he was dying he summoned Cardinals, Bishops and learned persons and said to them:  “My dear friends! What comfort can you give me now that I must die, and when I deserve eternal damnation for my sins?”  No one answered him.  One of them, a pious curate named John, said: “Father, why do you doubt the Mercy of God?”  The Pope replied: “What comfort can you give me now that I must die and fear that I’ll be damned for my sins?” John replied:  “I’ll read three prayers over you; I hope, you’ll be comforted and that you’ll obtain Mercy from God.”  The Pope was unable to say more.  The curate and all those present knelt and said an Our Father, then the following prayers:
 
Prayer 1.
Lord Jesus Christ!  Thou Son of God and Son of the Virgin Mary, God and Man, Thou who in fear sweated blood for us on the Mount of Olives in order to bring peace, and to offer Thy Most Holy Death to God Thy Heavenly Father for the salvation of this dying person…  If it be, however, that by his sins he merits eternal damnation, then may it be deflected from him.  This, O Eternal Father through Our Lord Jesus Christ, Thy Dear Son, Who liveth and reigneth in union with The Holy Spirit now and forever.  Amen.
 
Prayer 2.
Lord Jesus Christ!  Thou who meekly died on the trunk of the Cross for us, submitting Thy Will completely to Thy Heavenly Father in order to bring peace and to offer Thy most Holy Death to Thy Heavenly Father in order to free…(this person)…and to hide from him what he has earned with his sins; grant this O Eternal Father!  Through Our Lord Jesus Thy Son, who liveth and reigneth with Thee in union with the Holy Spirit now and forever.  Amen.
 
Prayer 3.
Lord Jesus Christ!  Thou Who remained silent to speak through the mouths of the Prophets;  I have drawn Thee to me through Eternal Love, which love drew Thee from Heaven into the body of the Virgin, which love drew Thee from the body of the Virgin into the valley of this needful world, which Love kept Thee 33 years in this world, and as a sign of Great Love, Thou hast given Thy drink, as a sign of great love, Thou has consented to be a prisoner and to be led from one judge to another and as a sign of great love Thou has consented to be condemned to death, and hast consented to die and to be buried and truly rise, and appeared to Thy Holy Mother and all the Holy Apostles, and as a sign of great love Thou hast ascended, under Thy own strength and power, and sitteth at the right hand of God Thy heavenly Father, and Thou has sent Thy Holy Spirit into the heart of Thy Apostles and the hearts of all who hope and believe in Thee.  Through Thy sign of Eternal love, open heaven today and take this dying person… and all his sins into the realm of Thy Heavenly Father, that he may reign with Thee now and forever.  Amen.
 
Meanwhile the Pope died.  The curate persevered to the third hour, then the Pope appeared to him in body and comforting him; his countenance as brilliant as the sun, his clothes as white as snow, and he said:  “My dear brother!  Whereas I was supposed to be a child of damnation I’ve become a child of happiness.  As you recited the first prayer many of my sins fell from me as rain from Heaven, and as you recited the second Prayer I was purified, as a goldsmith purifies gold in a hot fire.  I was still further purified as you recited the third prayer.  Then I saw Heaven open and the Lord Jesus standing on the Right Hand of God the Father who said to me:  “Come, all thy sins are forgiven thee, you’ll be and remain in the realm of My Father forever.  Amen!”
 
With these words my soul separated from my body and the angels of God led it to Eternal Joy.
As the curate heard this he said: “O Holy Father! I can’t tell these things to anyone, for they won’t believe me.”  Then the Pope said: “Truly I tell thee, the Angel of God stands with me and has written the prayers in letters of gold for the consolement of all sinners.  If a person had committed all the sins in the world, but that the three prayers shall have been read (over him) at his end (death), all his sins wil be forgiven him, even though his soul was supposed to suffer until the Last Judgement, it will be redeemed (freed).
The person who hears them read, he won’t die an unhappy death also in whose house they will be read.  Therefore take these prayers and carry them into St. Peter’s Basilica and lay them in the Chapel named the Assumption of Mary, for certain consolation.  The person who will be near death, who reads them or hears them read gains 400 years indulgence for the days he was supposed to suffer in Purgatory because of his guilt.  Also who reads this prayer or hears it read, the hour of his death shall be revealed to him. Amen!

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Renew Your Strength !

A Gateway To Meaningful Connections ( Another Form of Bereavement)

After 50, adult children have likely moved away, and friends, neighbors, family members and colleagues retire, move, fall ill, or, through death or entropy, drop out of our lives. The troubling fact is that communities start to wane just when we need them the most.

And then there’s the big game changer: the change in marital status. It’s not just widowhood that speeds up the erosion of social networks.  Divorce rates among seniors are at an all-time high, and many people find that in the aftermath, joining a new community helps them build a new life that may be many times happier than the old one.

That was the experience of Julie Cotton, 65, of Sarasota, Florida.  “I’d been married my whole adult life,” she said.  “Now I’m divorced and on my own.  Many of the people I thought I could rely on disappeared.  So I’m actively building new communities around writing, lifelong learning, and volunteering, even a new professional career.” A bonus: “Some new, close friendships are beginning to emerge, too.”

Another major game changer is moving. Donnabelle Acree, an 89-year-old widow, also from Sarasota, found this out when she recently switched from an independent living facility to an assisted living facility run by a different organization.  “It’s as if I  moved to another city,” she said.  Except for the odd phone call or visit from the few friends who still have a car and can drive, Donnabelle left her previous residential and church communities behind, resulting in a big gap in her life.  Joining new communities isn’t easy, she admits, “but it’s what it takes if I don’t want to be isolated.”

Obviously, one of the most important components of a satisfying later life is community.

Community can take many forms.  It can be a workplace, a close-knit neighborhood, a house of worship, a social club or affinity group, a committee, or simply a clutch of friends who play cards together once a week.  For many people, especially the ones who don’t live near relatives—or if they don’t have any relatives at all—these communities can take the place of extended families. Communities are a source of connection and care, activities and amusement. They also provide meaning, activities, structure and support.

So how do you get the most from your communities?

Candle of Love

Yes Accept Please !

“Thank You.” Why is that so hard to say? Why is a compliment so hard to accept? I have never been great at taking a compliment, but since my surgeries, I am even less able to simply say, “Thank you.” I have difficulty taking credit for my accomplishments and yet find it astonishingly easy to beat myself for my perceived failures. No more.

Since last January, I have lost over 110 pounds. With a bionic back, I have dropped 12 clothing sizes, eliminated my high cholesterol and hypertension, lost over 30% of my weight and more than 20% of my body fat. Yet, ironically, when I weigh-in each week, rather than look at the incredible accomplishment I have achieved, I concentrate on the weeks when I do not lose, or the fact that my favorite pair of shorts still refuse to fit. When complimented on my weight loss, I downplay my accomplishment, offering explanations along with a healthy dose of self-deprecation. No more. The next time I am complimented on my weight loss, or told I look good, I shall say, “Thank you.”

Since having a multi-level spinal fusion last February, I went from hardly being able to take ten steps, to running miles on a treadmill, lifting weights and, in general, being in kick-butt shape. Friends and family tell me: “you look like nothing happened to you, like you are healed.” Rather than focus on the leaps and bounds I have made in physical therapy, I concentrate on the days when I cannot get out of bed, when I can’t get to a workout. No more. I fought tooth and nail to get myself back into shape. I do 7 hours of physical therapy a week. I walked out of the wheelchair and I did it one step at a time. The next time I am complimented on my recovery, I shall say, “Thank you.”

I have fought with mood swings and depression since I was a teenager. This past year and a half has been he!l on my emotions. I could have succumbed to depression and truly given up, but I fight, every day, to keep my sanity and to not give in to the loud voice in my head that tells me that I should give up, stay in bed, cry all day. I have been told, many times, “I don’t know how you do it. I would never get out of bed.” But, rather than focusing on the depression and the mood swings that I do control, I focus on the days when I can’t control it.

I focus on those days when my moods get the best of me and I cry, or yell, or give in. I forget that out of 30 days, I got through 28 of them without breaking down and I beat myself up about the day that I lost control. No more. I work very hard to control my emotions. I fight against the depression as best I can, as often as I can. The next time I am complimented on ability to fend off depression, I shall say “Thank you.”

Every day is a battle in the war against life with chronic pain. Rather than focus on the wins, I concentrate on the losses. No more. I will try to take credit for the war that I am winning, not the battles I have lost and when I am complimented on my accomplishments, I shall say “Thank you.”