Making Lifestyle Changes

Hey there MHAC!

Thinking of picking up some new habits or getting rid of some bad ones? I think we all know what it feels like to try an motivate ourselves to stay more on top of our school work, go to the gym more, or try and bring lunch and snacks to school. Whatever it may be, it is hard to stay committed to these healthy changes whilst grappling with the ever piling of school work.

The APA has come up with a check-list that can help make some of those life changes stick.

  • make a plan that is specific and realistic
  • break your goals down into small manageable steps
  • change one behaviour at at time
  • involve supportive friends and family and talk about what you’re doing
  • ask for support if you’re feeling overwhelmed

Moreover, they emphasis the importance of accepting that there may be relapses and knowing that this is normal and then figuring out what you need to get back on track.

As final papers and exams quickly encroach upon us, don’t let the behaviours that you work for go by the wayside; keep doing the things that make you happy and you can help keep some of that stress at bay.

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Myths & Facts about schizophrenia

If you ask people to describe someone who best fits the traditional, stereotyped idea of “crazy”, chances are most people will describe something like schizophrenia. But exactly how much do you know about schizophrenia?

When it comes to mental disorders, a rough line could be drawn between neurosis and psychosis. Unlike neurosis, which is described by Sigmund Freud to be the exaggeration of the otherwise “normal” emotions (such as depression as an exaggerated form of sadness), psychosis was first described by the German psychiatrist Karl Canstatt in 1841, as an alternative to insanity. It is characterized by losing touch with reality and, basically, being “insane”. It is therefore only natural that schizophrenia, a most prevalent form of psychosis, is surrounded by misunderstandings. In this article I try to list a few myths that are more or less uniquely attached to schizophrenia.

Myth #1: schizophrenia is the same as “split personality”.

Truth: schizophrenia, a psychotic disorder, is different from dissociative personality disorder (formerly known as multiple personality disorder), a dissociative disorder, in almost every possible way. The term “schizophrenia”, meaning “split mind”, refers to the mismatch between the person’s thought and feeling, which, in turn, refers to a common symptom found in patients with schizophrenia where they have mismatched emotion and affect (such as telling a sad story with smile on their face). A person with schizophrenia may lose touch with reality, appearing as if they are talking about multiple things at the same time, but the symptoms are fundamentally different from that of a person with dissociative identity disorder.

Myth #2: people with schizophrenia are violent and dangerous.

Truth: while it is possible that some people with schizophrenia can have violent outbursts, the vast majority of them are non-violent, and instead tend to be more aloof and withdrawn. On the other hand, schizophrenia often co-morbid with substance abuse, which tend to make them more violent. Around 10% people with schizophrenia commit suicide, making it one of the two mental disorders with the highest suicide rate (the other is bipolar disorder). Conversely, people with schizophrenia are in greater danger of being victimized than the general population.

Myth #3: people with schizophrenia never recover.

Truth: some types of schizophrenia are harder to treat than others. (And yes, there are different types of the disorder.) But people generally do well over time, at least better than the common portrait in popular media. Symptoms may come and go in response to life stressors (just like a lot of other mental disorders), but most can be managed by medicine and/or psychotherapy. In fact, there is a fairly big chance that somewhere in your life you have already encountered a person with schizophrenia, whose symptoms are so well managed and monitored that you never suspected a thing.

Myth #4: people with schizophrenia have sub-normal intelligence.

Truth: people with schizophrenia are just as smart as the rest of the population. In fact, there are some evidence show that schizophrenia is linked with creativity and genius.

Myth #5: schizophrenia is caused by child abuse, terrible parenting, or other forms of childhood trauma.

Truth: although neglect or abuse has not been shown to play an important factor in causing schizophrenia, the disorder is the result of an interaction between genetics and environment. Environmental stressors also tend to make the symptoms worse.

Further reading:

http://www.peoplesayimcrazy.org/schizophrenia/myths

http://www.everydayhealth.com/schizophrenia/schizophrenia-myths-and-facts.aspx

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When the ZZ’s sTop…

It’s Thrive Week (woohoo!) There have been so many terrific opportunities going on around campus and their website is chalked full of amazing information and resources about how we can take care of ourselves over the coming weeks — which are looking pretty daunting, I must say. So, thanks to everyone who has worked  hard to provide so many great things this week and throughout the year!

I don’t know about you guys, but I feel that there is a lot of  emphasis on the importance of getting a proper nights sleep in achieving good grades. But what about those who simply can’t get there? Statistics show that 25% of adults suffer from sleep disorders and over 10% of those reach the threshold of insomnia. I’m sure we have all had nights of tossing and turning and know how terrible it feels to try and plug through the next day but for insomniacs this is chronic and dramatically increases chances of anxiety, depression, congenital heart failure and substance abuse.

[youtube]http://www.youtube.com/watch?v=ykdmnS-MtXI[/youtube]

We need far more awareness about suffering from insomnia and other sleep disorders. Moreover, we need better indicate symptoms and treatments and awareness about the ineffectiveness of many over-the-counter and overly prescribed drugs.

So what does this mean for students suffering with insomnia? It means missed classes, added stress, increased anxiety, disrupted attention and impaired cognitive functioning. It is an everyday battle but no one is alone.

The National Institute of Health emphasizes the use of Cognitive Behavioural Therapy CBT as being highly effective in treating insomnia. It uses psychological and behavioral methods such as relaxation techniques, sleep restriction, stimulus control, and education about sleep-related lifestyle factors such as diet, exercise, and the bedroom environment. There are  no adverse side effects, and it has long-lasting benefits, which are both clear advantages compared to drug treatment.

Talk to your doctor or the counsellors here on campus about how to acquire CBT services and about potentially getting a referral to the Sleep Disorders Clinic here at UBC Hospital. 

I found some other great articles and resources that can hopefully help you or anyone you know suffering from acute or chronic insomnia.

Canadian Sleep Society

Insomnia Rounds

Treatment of Insomnia – New Developments. By Andrew Krystal M.D

Try and take care of yourselves, MHAC.

Jess

 

 

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Children and Teens are at Risk for Lasting Emotional Impact from Hurricane Sandy

Weeks after the onset of the storm, Sandy’s flood waters have receded, and demolished homes are in the process of being repaired. However, the aftershocks of the storm may persist in many children who were in its path, leaving an emotional impact that can be more devastating than the physical damage the storm caused.

Children and adolescents are at a high likelihood of developing symptoms of post-traumatic stress disorder (PTSD), such as withdrawal, depression, sleeplessness and unusually aggressive behavior, because they do not have the same ability to anticipate and cope with trauma as adults do.

Some potentially useful methods to reduce stress and anxiety following Hurricane Sandy include:

–       Returning to normal routines, and having family meals that can be comforting to    children

–       Encouraging optimism when it comes to managing the aftermath

–       Remembering, as a parent, to engage in healthy coping patterns

–       Reaching out for professional help if symptoms of trauma stress do not subside

The last point is particularly important, as research has shown that children who have experienced trauma do not eventually ‘get over’ their experiences, and may turn to alcohol, drugs and/or ineffective ways of coping. A treatment model named ‘Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) has been developed to help children overcome stress disorders and has been used worldwide following natural disasters, including Hurricane Katrina and the earthquake and tsunami that struck Japan in 2011.

 

Link: http://www.sciencedaily.com/releases/2012/11/121106114044.htm

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That’s autism right there, or is it?

Autism spectrum disorder is a neurodevelopmental disorder characterized primarily by impaired speech, communication skills and interests, and repetitive, stereotyped behaviors. It is mostly found in young children and infants, although it is also possible for the disorder to go undiagnosed until later in a person’s adulthood. The cause of autism is still unclear, but it is believed to be a combination of both genetics (most likely interaction among multiple genes), and prenatal conditions. There are a variety of interventions, most of which involve applied behavioral analysis and use of reward to encourage prosocial behaviors.

One of the most prominent characteristics of autism, at least in the Western world, is lack of eye contact. What first tips the parent off that something might be wrong with a child is probably the lack of interest the child displays in looking into the parent’s eyes. In normal social situations, a person who talks only to our shoulders is likely to be considered odd. As a result, a lot of childhood interventions target eye contact as an important part of developing an acceptable social behavior.

However, showing politeness by maintaining eye contact is not a universal phenomenon. In fact, there are a lot of places where eye contact, especially when talking to an elderly, is considered rude. A child is taught from a very young age not to look others in the eye while having a conversation.

Naturally, you can imagine a western psychologist being very confused when dealing with children from another culture and are raised with a completely different set of social rules. And eye contact is only a part of the picture: children with autism are likely to have ill defined personal space (such as too much or too little bodily contact), but as we all know, the “ideal degree” of personal space varies from culture to culture. Children with autism may have trouble starting conversation with strangers, while people from some cultures do not talk to anyone unless introduced to by a friend. There are more examples, but you get the idea.

So what is the lesson here? Well, obviously it is very difficult to diagnose autism in other cultures while the vast majority of studies and models are based on western samples. What’s more, using the same intervention programs in different cultures can also be problematic, while a healthy, social western child can be easily considered ill mannered or even behaviorally challenged by another culture. In the cosmopolitan society that we live in today, it has been more and more important for people to think cross culturally about, well, just about everything.

 

Some examples of cross cultural attempts at understanding autism:

Egyptian Autism Society

Dubai Autism Center

New England Center for Children – Abu Dhabi

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