Category Archives: Mental Health

Alcohol, Drugs and Mental Illnesses

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Drugs.

Drugs.
Photo courtesy of Pixabay.

How are alcohol and other drugs connected to mental and emotional problems?

There are clearly a large number of connections between drug and alcohol use and abuse and mental, emotional, and behavioral illness. The recognition of these connections has resulted in a growing emphasis on the relationships between drugs and alcohol and those conditions that we call Mental Illnesses.

This overlap, those times when someone has both a substance use disorder and a mental illness, was called first dual-diagnosis and more recently co-occurring disorders. The overlap is common but not total.

There are people with a mental illness that do not have a substance use disorder. There are also those with a substance use disorder that do not have a mental illness. Over time we have come to see that the overlap is so large that it is more common to see someone with both of these problems than not. The professionals in the field have come to think of co-occurring disorders as an expectation and not an exception.

This understanding that there are reasons for the overlap, or co-occurrence, of these two different disorders has spawned a lot of efforts to find effective treatments for people with multiple disorders. The advances in brain studies have resulted in a lot of research studies on the effects of various drugs and the brain. We now know more than ever before about how drugs and alcohol are affecting people’s thinking, feeling, and behavior.

Alcohol, the drinkable kind, has been around and in use longer than any other drug. We know more about this particular substance and its effect on the brain than probably any other chemical. I recently did a literature search for current scientific articles on the effects of alcohol on the brain and the search returned 28,834 articles. Other searches would, of course, have returned even more.

Given this huge and growing body of research, I thought I should spend some time and some blog posts reviewing some of this new knowledge. While I can’t read every study and surely will only be able to report on a few highlights, I want to tell you about some of the things we know and some of the things I think about the effects of drugs on the brain and on those things we call mental illness.

There are several sources of this new knowledge. These studies, beginning with the ones focused on alcohol come from the following areas.

1. Fetal Alcohol Spectrum Disorders.

Studies of children who have been exposed to Alcohol before birth show changes in the body, brain, learning, and behavior of those children. We used to think that only those children who were exposed to large amounts of alcohol developed problems. The more the research progressed the more we have concluded that any amount of alcohol consumed during pregnancy increased the risks to the child.

Just because a woman drank during pregnancy does not automatically mean that any problems her child has are the result of her drinking. Still, the link is so strong that most authorities now believe that there is no safe level of alcohol consumption for a woman who is or may become pregnant.

One result of the large overlap between substance use disorders and other mental illnesses is that a lot of people with a diagnosed disorder are at extra risk for risky sexual behavior and unplanned pregnancy. Parents with a disorder or two are more likely than others to produce an unplanned child.

2. Binge drinking.

The amount of damage drinking does to the body is correlated with the blood alcohol level. As a society, we have been looking at how much alcohol in the bloodstream is a safe level for someone to have and still drive.

Studies of the effects of various levels of alcohol on brain function have taught us a lot about the way in which increasing the level affects the person.

It looks certain that the higher the blood alcohol content the more the damage to the body and the brain. One drink a day all month may be theoretically safe but 30 drinks on one day is a very hazardous way to drink.

3. Alcohol affects the structure and functioning of the brain.

We have known for a long time that chronic alcoholics have a reduced brain volume. We are now seeing studies of the effects of alcohol on brain regions and on the production of neurotransmitters. One treatment for depression is to increase the levels of serotonin in the brain. This is done by slowing the natural breakdown of serotonin which is one way many antidepressants work.

We know that alcohol is altering these neurochemicals and so may be increasing the risk of developing a mental illness, may make one worse, or may mimic a disorder.

4. Chronic Alcoholics.

Studies of chronic alcoholics, how their brain works, and the changes that the brain undergoes have added to our understandings of what the alcohol may be doing to the other parts of the body and brain. Because alcohol totally mixes with water, and blood contains a lot of water, no part of the body avoids being damaged by drinking.

5. Developmental studies.

Studies of teens have suggested ways in which alcohol consumption may be affecting the development of the brain. The correlations between the amount that a teen drinks and the results of the rest of their lives, while not a proof of cause and effect, makes us think there are more connections than we previously realized.

We know that “F” students typically drink at least twice as much per week as the “A” students.

We also know that heavy drinkers take longer to heal from injuries than nondrinkers.

6. Brain scans and mice studies on the effects of alcohol.

Brain scans typically capture only a moment in time. Mice studies are not proof that what we see in mice is what is happening in humans. But when the two agree it lends credence to the concept that alcohol is fundamentally altering the way in which brains and the nervous systems function.

7. Learning studies and functional studies.

There have been a lot of studies on how alcohol and other drugs have been affecting people’s memory, behavior, visual and special recognition, learning, and other specific brain functions.

Now that you know where the information is coming from let’s begin in future posts to look at why we think mental illness and substance use disorders so often occur together and then what are some of the specific effects of alcohol and other drugs on the body and the brain.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Are you at risk for Postpartum or Peripartum Depression?

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Mother with child

Postpartum depression.
Photo courtesy of pixabay.

7 risk factors for Postpartum Depression.

What factors might put you at risk of Peripartum Depression?

When it comes to mental health, why one person gets a disorder and another person does not, is just not all that clear. A life event, something we call a stressor, could push one person into depression and a similar event could leave another person unscathed. Risk factors do not equal getting the disorder. But if you have these factors in your life then you are at more risk of Peripartum Depression than most.

For those not familiar with the term Peripartum depression, it is like Postpartum Depression only it allows for depression that starts in pregnancy rather than restricting the concept to those who become depressed after the birth of a child.

Here are 7 factors that put you at risk.

1. Past Episodes of Depression.

Women who have had episodes of depression in the past are at increased risk to develop Peripartum Depression. The more times someone has been depressed and the longer those episodes, presumably the higher that risk.

If you have had depression and received treatment, think back to what was helpful to you in reducing or controlling that episode of depression and do more of that. If you did not get help for those past episodes of depression or sadness, now is the time.

2. Stress in your life adds risk.

The more stress the woman is under the more the risk. What is stressful to one woman may not be to another. It is far more complicated than just financial stress.

Look for ways to reduce stress. Learn stress reduction and stress management techniques. Also, work on relaxing and being patient. Give your life the time to develop rather than pushing to have everything be done right now.

3. Poor relationship with your partner.

New couples need some time to adjust to each other. Some couples were never meant to be despite getting together and making that baby. Many other couples get off to a rocky start but with work, they develop a good long-term relationship.

Having a second person to share the duties, joys, and trials of child-rearing can be a beneficial thing for all involved. If there are problems in the relationship the sooner you work through those problems the better.

4. Having little social support increases your risks.

One person, your partner, no matter how supportive that person is, will probably not be enough support for the tasks of creating a family and raising children. Being a parent is hard work. Some people make parenting and relationships look easy but for most of us, it takes work.

Your partner will be going through things also. Sometimes you feel and think things your partner is not up to hearing. Work on strengthening your support system to reduce this risk of Peripartum Depression.

There are posts elsewhere on this blog about support systems and how to develop one. Some of those posts can be found here:

How supportive is your support system?

Can one person be a support system?

How do you develop a support system?

5. Your mother’s depression puts you at risk.

A family history of depression, any depression, increases the risk of you developing Depression. Having a mother had Peripartum or postpartum depression adds to the risk that a woman will have an episode of depression during pregnancy and the first year after the delivery of the child.

As with so many other “risk factors,great-grand-mother” a risk factor does not mean that absolutely positively this woman will be depressed, it just means it is one other thing to think about.

We have also seen research that suggests that the life experiences of your great-grandmother and beyond may be affecting your emotions. See the post – Pick your grandmas wisely – their life affects your feelings. 

6. Being poor – low SES.

Along with all the other burdens that come with being poor, living in bad neighborhoods, or being of low socioeconomic status there is the extra risk of developing postpartum depression.

Absolutely there are poor families that are happy and where there is little or no depression. Having money does not deter depression. But all things being equal having some money, at least enough to get by on sure relieves a lot of the stress of being a new parent.

Couples who are able to delay that first child until they have a job or career path do better. It helps if you have stable housing and something saved up. Many young parents have to rely on family, friends, or government programs to make ends meet.

Not having the money to get by on can strip the joy of a new child right out of your grasp.

7. Having a difficult infant.

There are those babies who from day one just are crankier than others. That child may have an illness or just an irritating disposition. Hard to care for children make their parent’s life more difficult. This is an extra burden on young or inexperienced parents.

These are the most commonly recognized risk factors for Postpartum or Peripartum Depression. I suspect there are other factors that up this risk, especially personal life experience factors. When you have come through difficult times or are still going through them, life’s challenges can be more difficult to manage.

If you or someone you know has a lot of these risk factors, look for ways to manage the stress of going through the pregnancy or being a new parent. Support systems can help so can professionals. And if you are feeling overwhelmed just now consider a help hot-line or reaching out for professional help.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

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17 Ways to de-stress

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Stressed

Feeling stressed out?
Photo courtesy of Pixabay.com

How do you manage stress?

Stress can overwhelm you at any time or anywhere – Here are some suggested ways to turn down the stress volume.

1. Breath.

Under stress, most of us forget to breathe. The result is fewer shorter breathes and an overwhelming sense of panic that can follow a lack of air in your lungs.

Slow your breathing down. Take deep breaths from the diaphragm. You should feel your stomach moving in and out. Short fast breaths from high up in your chest can increase the feelings of stress.

Breathe slowly and deeply, pause between breaths. Watch your stress move out each time you breathe out and pause before taking in that next deep breath.

2. Make friends with silence.

There is noise everywhere. We have our radios and our televisions, our iPad’s and other electronics all screaming away at once. Add on people talking at you all day long and a few people screaming for whatever reason and you are bound to feel the stress meter rise.

Think back to that last time you felt really relaxed and distressed. Maybe a vacation in the mountains or at the beach. One thing you are likely to remember about that time is how quiet it was.

Those voices in your head can get awfully loud some days. Learn to quiet your mind down and embrace the silence. I keep a set of headphones at my desk to minimize the noise. Soft nature sounds help, sometimes no sound at all helps even more to reduce my stress.

3. Say a positive affirmation.

Affirmations are those little saying you tell yourself that help you to cope. Don’t lie to yourself or the whole affirmation will backfire. Tell yourself that this may be stressful but you can handle it. This too shall pass or whatever other saying works for you to put this current stress in perspective.

4. Make a list of the good things in your life.

If you keep thinking about all the problems your life story gets soaked through with problems. Most of us have lots of positive things going on. Take those little sparkling moments and hold on to them.

Writing out a list of things that are good, things you are grateful for can put the rest of your life in perspective. This list, sometimes called a gratitude list, can be a reference guide when things get tough.

The very act of writing down positive things in your life reinforces those things. Thinking saves the thought briefly in one part of the brain. Writing stores these blessings in a second part of the brain. Sharing them out loud with a friend stores them in a third part of the brain. The more of your brain that is full of happiness the less room there is for stress.

5. Stand more.

Stand and get the body moving. Stretch and relax those tense muscles. Tight muscles can be a result of stress but they can also be the cause of your body thinking that the stress is worse than it really is.

People who stand burn more calories than those who sit. Standing is a quick easy way to relax and reduce the stress of the moment.

6. Walk more.

Walking can be very effective in reducing depression. When the body shares the load the mind can get a rest. A quick walk to the end of the hall, the water cooler, or the bathroom can refocus the mind and move the stress off the front burner.

7. Make prioritized lists.

The human brain has a limit on the number of things you can keep in conscious memory at any one time. The more you try to keep in the front of the mind the less space is available to work on the current task.

Writing down a “to-do list” can free up space in your brain to get this task done. It also reduces the anxiety you may be feeling that you might forget something.

Once the list is down on paper, prioritize those things. Do one big hard thing first and leave the long list of quick things for later when you may only have a few minutes left.

Check those items off your list as you do them and by the end of the day you may find that you are far more productive and less stressed than when you were spending all that time trying to remember all those things you needed to get done today.

8. Feel what you’re feeling.

Feelings are not the enemy. They can convey much-needed information. Feelings like human friends are not always right. Because something scares you does not mean it is dangerous. Listen to the feelings but then make informed decisions on how you will handle those feelings.

See the post Making Friends with Feelings

9. Look at things that make you happy.

If you run from place to place with no time to take in the joys of life you will only accumulate more stress. Slow down sometimes and notice the pleasant things. Take an extra second or two and taste the thing you are eating. Pause to notice those flowers growing outside your office.

Accumulating those brief doses of pleasure can make the rest of the day less stressful.

Ever stop to really look at the pictures your workplace put up in the hall?

10. Carry a worry stone

A worry stone, religious symbol, or other personal object carried in your pocket can absorb a lot of that stress you are holding onto.

11. Make time for family and friends.

When you don’t have friends and family around you, then you are all alone. Seek out positive people for a role in your stress reduction plan.

12. A pet can help you reduce stress.

When no one else listens, when you feel all alone, that pet, a dog or cat, is waiting at the door when you come home. A pet is a great example of unconditional love.

13. Be an indoor explorer – look for new experiences.

Check out a new deli or other places to eat. Visit a new store or library. Keep an eye peeled for things you might try that you have never done. A local adult education or college class may offer all kinds of opportunities for new experiences.

There are lots of resources on the internet these days to allow you to take a class at a far off university or learn about something that interests you.

14. Develop a skill.

Is there a new skill you might develop? Something you always wanted to do but never got around to? Take the time to develop that skill and see where it takes you. Those breaks while you practice that skill reduce stress and challenge you to keep working on your self-improvement.

15. Do self-care.

The more stressed-out people get the less time they take for self-care. Do something nice for yourself. Look for ways to treat yourself well.

16. Practice your spirituality.

If you have a faith, practice it. Religion or spirituality are comforting when times are tough. If you have a belief make sure that your actions are consistent with that belief. Pray, meditate, or engage in other spiritual practices. Those moments of faith can get that stress volume down to a realistic size.

17. Express Yourself.

Write not because you have to but because you chose to. Draw if that interests you. Do this for yourself, not for the approval of others. Dance, pantomime or practice any other expressive skill.

There are my suggestions of 17 ways to reduce stress. Do you have other ways you have found to help you manage your stress?

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

What is Postpartum or Peripartum Depression?

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Is this postpartum depression or just the baby blues?

Postpartum depression.
Photo courtesy of Pixabay.

The idea that a woman can get sad, blue, even depressed as a result of giving birth has been around for a long time. Professionals have struggled with what this is and how to be helpful and we continue to struggle with those issues.

We knew that depression around the time of delivery causes a lot of suffering for the mother. Sometimes it becomes a problem for the father and other family members. And yes, we now know that having a depressed mother, immediately after birth, or later in childhood, can affect the child, possible for the rest of that child’s life.

There has been a reluctance to keep creating new disorders for each and every cause of depression. One way out of this dilemma has been to keep the same set of symptoms for depression regardless of what has caused the depression.

For depression, there is a list of specifiers for types. Most of those specifiers have to do with the way the symptoms present. Some people eat more and some eat less and so on.

Only two causes have gotten their own specifiers, seasonal pattern as in seasonal affective disorder and Postpartum Depression. Postpartum Depression is now called Peripartum Depression to also include depression that sets in before the birth of the child.

Symptoms of Peripartum Depression.

Symptoms of Peripartum depression are very similar to the symptoms of other forms of depression. Sleep disturbance, if it is over and above that caused by having a newborn who cries when it has needs, is one symptom. Changes in appetite and loss of interest in things that used to make you happy are other common signs this is depression and not just the normal getting used to being a parent.

Feeling hopeless or like a bad mother are serious symptoms of depression. Some women will become much more irritable or anxious than before pregnancy. You may also feel numbed out or disconnected from life and from those around you. Worrying, excessively about the child’s safety can also be a symptom of a mental health issue.

The new DSM (DSM-5) reports the frequency of Peripartum Depression at 3% to 6% of all women. The sheer fact that it gets its own separate specifiers suggests to me that the rate of women with depression during and after the birth of a child is higher than any 6%.

Some studies have followed women for the first year after the birth of the first child and they find significant stress and higher rates of depression over that year time period.

Research studies have reported that rates of “Baby Blues” those brief episodes of sadness that occur during and after pregnancy can run as high as 80% in some populations.

One reason for the discrepancy in the numbers is that we used to talk about mood disorders and treat Depression and Bipolar as part of the same mood disorder family. These two conditions have gotten a divorce and are now living in separate chapters in the new DSM-5. While Postpartum or Peripartum depression may only get 6% the new Peripartum Bipolar Disorder should also have some numbers. So far I have not seen any statistics on the number of women who develop Peripartum Bipolar Disorder but the new DSM-5 clearly allows for this possibility.

Some of these cases in which a woman develops symptoms during and after pregnancy also reach the point of having delusional or psychotic features. In these cases, the mother may believe there is something wrong with the child, that the child is evil or a similar delusion. Women who develop psychosis after the birth of one child have a risk (from 30% to 50%) of having psychotic symptoms during each pregnancy thereafter.

Another reason the rates of Peripartum Depression may be understated is that some women do not develop symptoms quickly enough to get the diagnoses in the first 4 to 6 weeks. After that, the diagnoses will probably be Major Depression and the Peripartum specific will get left off.

Those milder cases of sadness that happen during pregnancy and after delivery, the things that are popularly called baby blues, they most likely will not get a diagnosis at all. For a while there was a study of something called Minor Depression, there was even a set of proposed symptoms for minor depression in the older DSM-4. That has now been dropped.

While some cases of baby blues may not get the official nod of a diagnosis of “with Peripartum onset,” they need treatment. If you have been sad or depressed during pregnancy or afterward, consider getting professional help. Let the professional worry about what the correct diagnosis code should be.

If you have ever thought that your child was cursed or evil, get help fast before you harm that child and yourself.

What causes a woman to be at high risk for Peripartum or Postpartum Depression? There are at least 7 factors that put you at risk for postpartum depression. More on those factors in a coming blog post.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Learning to Pay Attention

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Attention sign

Attention sign.
Photo courtesy of Pixabay.com

Paying attention is important.

Sometimes staying focused is vital. We were all told repeatedly to pay attention. Some people have been told they have an attention deficit.

Were you ever taught how to pay better attention?

Better attention is a skill you can learn. If you have ADHD there are skills you can develop that may not cure your condition but they can go a long way to getting your attention defects under control.

Try these ideas to increase your ability to pay attention.

1. What is the goal of paying attention to this information? Why might it be useful or fun to know this?

It is hard to pay attention if you can’t see a use or benefit to knowing this information. Learning and attention are emotional. If you like the topic you can learn it. Don’t have any interest in the subject? Then you will need a really good reason for your brain to bother to pay attention.

2. What do you need to focus on right now?

Every minute of every day there is all manner of things that are vying for your attention. At any given moment you need to make the decision. “What do I need to focus on right now?” If your mind wanders, do not beat yourself up. Just gently pull that mind back to the thing it needs to focus on right now.

Practice focusing your attention and it will improve.

3. Prioritize – make a list.

Writing out a list and then checking things off as you do them can help keep you organized and your mind working on one thing at a time. Get overwhelmed trying to focus on a lot of things and you will hop from channel to channel without getting the gist of anything.

4. Clear the mind of things you do not need to remember right now – mind dumps.

If you are trying to hold onto an idea or thought that you will need later, you use up some of the mental capacity you will need to be able to pay attention right now.

Have things you need to do after work? Write out a list and put it in your purse or pocket. Now you have only one thing to remember, the list, not all those things you need to do later. The fewer things in short-term mental storage the more capacity to pay attention to new things in the right now.

5. Do the big things first.

If you start with the small things you can spend all day jumping from thing to thing and at the end of the day you will still have those big things to do.

Start with the big thing first and when you reach breakpoints you can easily do those small things.

6. Break big projects into smaller parts.

If you try to build the whole house all at once you can leave out things. Break the project up into small components. Focus on one part at a time. A written list helps to make sure you did not leave anything out. If as you work on this big project you think of more steps, add them to the list. Do not keep stopping one thing to work on another. Jumping from one part to another is a sure way to undermine your ability to pay attention to any part of the project.

7. Single-task.

Multi-tasking is a myth. It may work when you need to hurry through things and none of them need any real attention or accuracy but the more you try to multitask the worse your attention to any one part becomes.

8. Cut out the distractions.

You know the things that distract you. Try to find ways to eliminate or reduce these distractions. When I am writing the sound of voices distracts me. I keep wondering what is being said. I wear headphones and have some nondescript instrumental music playing. This works for me to reduce the distractions. The headphones work by the way even if there is no music playing.

Find what works for you to reduce distractions. Turn off your phone if you can or move it to mute. Shut down the email or social media while you work. Tell others around you that you need to concentrate so please stop talking. Do whatever works for you within the laws and the social setting.

9. Create a work kit or place.

If you can have a set place for your work do so. If you need to move from place to place create a box or bag that includes all the things you will need. Do not have to run back and forth to find pens, pencils, or paper, Keep some of all these things in your bag. Even your computer users may need a small pad of paper and a pen in that computer case for the time you need to make yourself a note or when the power is off.

10. Add more steps to the list as needed – skip the things you can’t do for now.

As you are working on your project or your list, there will be things you can’t do right now. Do not dwell on those things. Skip this and move on to the next thing. Having that thing on your list eliminates the need to remember to do it later.

11. Do focus sets – 10-minute blocks and repeat.

Chunking, doing things in small short blocks, and then taking even a micro-break can help improve focus. In teaching, I find I need to move around the front of the room every so often to keep the students listening. As a student, I found that even shifting my position in my seat could help me refocus my attention. A leg that is falling asleep takes precedence over most lectures.

12. Push through to the goal.

It is tempting to stop one thing and do another but if you are close to the end and there is the chance you could finish one thing now, try pushing through to the end and then crossing this off your list. One less thing to remember to get back to improves your ability to concentrate on the other things going on in your life.

There are my suggestions for exercising your attention paying brain muscles. What have you found that helps you stay focused?

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Surviving sadness – avoiding depression

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Sad child

Sad.
Photo courtesy of Pixabay.com

How do you cope with sadness when your life goes on?

Sadness is a normal part of life. You feel sad sometimes and then the sadness passes and you move on. Sometimes we feel sadness and we get stuck there. The longer you stay stuck the more likely you are to slip down into the quicksand of depression.

So what should you do when that sadness feeling comes lurking around?

1. Let yourself feel what you feel.

It is OK to feel what you feel. Some things are sad. Sometimes we feel sad just because we do. We hear of someone else’s misfortune and it makes us sad. We see something and we feel this feeling. This is called empathy, the ability to understand and experience what others feel. Put yourself in another’s shoes and you will understand some part of their sadness.

Do not try to stop the feeling the second it comes on. It is OK to experience it. Just do not stay there and wallow in the feeling. Understand that this feeling like all other feelings can pass if you permit it.

2. Share with someone else.

In times of trouble, we need to share our sadness with others. We talk about our pain and grief with friends or family. If you have religious faith or a spiritual tradition you will want to seek out those with like beliefs.

When there is no one that you feel comfortable turning to, when there is no one there or when you do not feel comfortable putting your sadness on those close to you there are professionals that can help. Seek them out.

3. Share with yourself – write it out.

Sadness that continues to rattle around in the head magnifies itself. A first step in getting loose from the sadness is to get it out.

Some people find that journaling, writing about their sadness or depression, helps discharge it. Others use drawing or dance to express these sentiments.

4. Turn sadness into motivation.

A sad event in your life can be the tipping point that turns your life around. Lose someone to a drug overdose and you may be motivated to become a counselor.

How might your sadness, pain, and suffering become tools to help you find your purpose in life?

5. Treat yourself to things you like.

Learn those things that make you happy and make it a point to allow yourself those items on the list that are positive.

6. Budget extra sleep time

Not getting enough rest, being overtired, is a way to let sadness and depression overcome you. Get plenty of rest. Make bedtime a regularly scheduled event.

One type of depression (atypical features) results in people who start to stay in bed all the time. They eat more than normal, like a bear ready for winter, and then sleep day and night. If you find that you are tired all the time and just do not have the energy to get out of bed and do things, try setting a time for bed and one for getting up. If that still is a problem consider an evaluation by a professional for possible depression.

7. Eat regular meals.

Failure to eat on time, lack of energy can result in sad, tired feelings also. This makes it hard to get back into life after a life event that creates sadness. Take care of yourself and that especially means eating in a healthy way if you want to reduce the impact of sadness on your life and mental health.

8. Invest in laughter.

Laughing can be a powerful antidote for sadness. Watch a sitcom, visit a comedy club, tell jokes, and your sadness fades. Not able to laugh when the rest of the crowd does? That is a sign that your feeling has moved beyond sadness to major depression. Laughter is great medicine, take some daily if possible,

9. Hang out with positive people.

You become like the people you spend time with. Your friends are your future. Hang with the winners if you want to win. Hanging out with downers will pull you down.

10. Take frequent short breaks.

When you are down and sad, things can be overwhelming. Do what you can. Do not give up. Do a little and then take a break. Repeat as needed. Be kind to yourself when times are tough.

11. Exercise.

A little movement can brighten your mood. Walk around the block if that is all you are up to. Exercise is a good prescription for depression and a little can be a preventative when it comes to the progression from sadness to depression.

Try to include some exercise in your regular routine to improve both psychical health and mental health.

12. Change the scenery.

Get out of the house. Take your lunch break away from the office. Do something new on your time off. A change of scenery can create a new perspective on life and on your troubles.

13. Learn to say no.

When sad we tend to give in and go along. This can create feelings of resentment. Learn to set boundaries. Do not let yourself be taken advantage of. Saying no to requests that are beyond your current abilities can reduce your stress and keep your sadness from drowning you.

14. Avoid negative people.

Misery may love company, but it loves miserable company. If you want to get out of the sadness trap seek out positive people. Limit your exposure to naysayers and Negative Nellies.

15. Plan for time to yourself.

When you are down, too much commotion and too many people can be overwhelming. Include in your schedule quiet time for yourself.

16. Reconnect with supportive people.

Make sure those people you do contact are supportive. Call an old friend. Attend a self-help meeting even if you do not feel like it. Being around supportive people is good for your recovery and for your future mental health.

What other positive coping skills have you discovered that keep your sadness from becoming a serious depressive episode?

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Ways to increase your attention without drugs

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Attention sign.
Photo courtesy of Pixabay.com

Things you can do to improve your attention span besides taking medication.

This digital age has resulted in a radical reduction in attention spans. Adults average just 4 seconds of time on a website. T. V. shows are chopped up into small segments punctuated with lots of adrenaline, producing sex and violence.

Adult learners get shorter presentations and more breaks. It is as if the whole world now has developed ADHD. Here are some ways you can work on improving your attention span beyond the norm that does not require you to take medication.

1. Eat a good breakfast.

Low blood sugar or lack of energy can significantly impact your ability to pay attention. Children who eat breakfast at home before school do much better in their classes before lunch than those students who have skipped breakfast.

It is hard to make your mind go when you are out of fuel.

2. Drink plenty of water.

Dehydration can have a significant impact on learning. Drink more water and you will feel better. Blood feeds the brain and blood is composed largely of water.

Ever tried to think with a hangover? One of the reasons hangovers are so debilitating is that you are dehydrated.

3. Exercise.

Even a few minutes of vigorous walking can improve your ability to pay attention and learn. Exercise gets the heart pumping and speeds the flow of blood to the brain. In one study of the effects of walking on classroom performance, a short walk was shown to increase memory and retention of the material that was taught after the walk. Those who walked did not think they were doing better, they even felt tired after the walk, but their test scores showed improvement.

A few minutes of running at recess has been reported to reduce behavior problems and improve attention. Staying inside to “catch up” on missed work and try to improve standardized test scores can produce the exact opposite effect.

4. Prioritize – you can’t focus on it all.

The myth of multi-tasking has turned out to be just that, a myth. You can’t text, talk, listen to music, and be at your best while driving. We have had to set limits on technology use while driving and we are having the same problem in the classroom and the worksite.

If you want to pay attention and learn something, clear your mind of thoughts of other things while working on the new material.

5. Clear out the worries.

Ruminating on problems uses up a lot of brain capacity. If you have a sick family member or had a conflict at home last night then divided attention is understandable.

Work on solving those problems or on shifting your focus and leave the problems for later to later if you want to do well now.

6. Manage distractions.

Turn off the phone. Close the internet connection (temporarily, you can read my blog later) Do not try to pay attention to one thing while monitoring others.

7. Mass attention – Work on one project for a while then switch. Take small breaks at frequent intervals.

In classrooms we give brakes. If you need to eat or use the restroom then you won’t have the maximum attention. If you have several subjects to study, work on one for a while, take a break, and then change to another.

Writers are encouraged to work on one project for a while, take a break, and then return for another “massed effort.” String together enough of those bursts of focus and the post or book gets done. Sitting staring at the blank page leaves a lot of blank pages in memory.

8. Break tasks up into small steps.

You can’t eat an elephant in one bite. Most worthwhile projects cannot be done in one sitting or standing. Structure your project so you can do one step at a time and over a period of time, you will get it done. Trying to work on all the aspects of a project at once is a recipe for disaster.

If you must work on several steps in a project at once try to chunk the efforts so that you get something done on one part before switching to the next.

9. More than 3 steps – write out lists.

I picked the number three because it works for me. You might need another number. If I go to the grocery store for three items, I can remember that. But if someone asks me to pick up a fourth item, I am at risk of forgetting one of the original three.

If I get distracted at the store because I think of a fifth item to look for it may be all over.

I find that once I exceed a small number of items, to shop for or to do, I need a list so that as one item is done I can move to the next. Trying to remember all of the items or steps in a project risks leaving out a really important one.

Want better attention and concentration make lists.

10. Recognize when you are off focus and then refocus.

Sorry but not very many of us can stay focused on a task for a long period of time. Suddenly for no apparent reason, the mind wanders off to another thing you need or want to do.

Do not obsess when this happens. Gently take your mind back to the task at hand. The more you practice redirecting your mind the more automatic it becomes.

Those are some of my tips for improving my ability to pay attention and stay focused. Do you have any techniques you would care to share?

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Things you need to stop worrying about

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Man worrying,

Some things you do not need to worry about.
Photo courtesy of Pixabay.com

Worrying about the wrong things is keeping you stuck.

Some things may be worth worrying about. Especially if that worry will spur you to take action and change something.

There are a whole lot of things that consume people’s time in worry that really should not be on your list of things to worry about.

Chuck these topics of worry for a happier more productive life.

1. Stop worrying about what others think about you.

The more you do the more people will find to criticize you about. What others think about you is none of your business. Do things because you think they are right, do them because they please you and because this is what you chose to do. Let others opinions go.

2. Stop worrying that you are not good enough.

You are however you are. Accept yourself as you are and then go on to make the best of who and what you are. You are plenty good enough for you. If there is room for improvement focus on the things you would like to be better and let go of the thoughts that you are not yet all you want to be.

You are and will be throughout your life a work in progress, not a finished person.

3. Stop worrying about what you “should” do.

That list of “should’s” left over from childhood is holding you back. Do not do things because others said you should. If you think it is right do it. Do only those things that are right for you.

Do what you are doing. Do it to the best of your ability and in a fair and honest way but never sweat whether the thing you have chosen to do is what you “should” be doing.

While doing one thing do not worry about other things you should be doing. Stay focused on the moment or quit and change what you are doing.

You are always doing what you are doing now.

4. Do not worry that people do not agree with you.

There are always people who will disagree no matter who you are or what you will do. New, innovative things arise because someone does something that others never thought of doing.

You will not be able to make everyone happy. Start by making yourself happy. Consider the consequences of who will disagree with you and why, but the final authority on you is you.

5. Do not worry about someone else’s issues.

You can only change you. If someone else has issues then they need to be willing to change. You can offer support if they chose to change but you are not in charge of others’ lives and they are not in control of yours.

Focus on your own issues, those things you can and should be working on, and offer others the same option.

6. Stop trying to get someone to do what you want.

You can waste a lot of time on manipulation and trying to control others. Work on being the kind of person others would want to work with rather than trying to make them do things your way.

Your way may be good for you but it might not be what someone else needs. Especially stay focused on the results you want rather than on making others do things the way you would do them.

7. Don’t worry that you do not have enough education

Plenty of people have accomplished great things with minimal education. People frequently use a lack of formal education as an excuse for not doing anything.

Do what you can with the training you have. Practical experience is a great teacher. Get more education if this is a requirement for a field you want to work in. You are never too old for more learning. Many people have to retrain multiple times for new careers. People with one degree decide that field is not a fit for them and change occupations.

Make the most of what you know and learn something new each day. You will be amazed at how far you can go.

8. Do not worry about your looks.

Make the most of what you have but always stay focused on who you are inside and what you can do. Sure in some fields a certain look is valued. But there are plenty of stories about how a person who is driven to succeed made it even though they did not fit the normal look.

A quick glance around any large employer will show you that there are lots of people working there that have less than perfect looks.

9. Do not think that you can’t face a problem.

Most problems have to be faced one way or another. Even if you run you have had an encounter with that problem. Run once and you may have to run the rest of your life. Problems do not disappear when you run from them. Many problems shrink as soon as you begin to take actions to work on them.

10. Avoid rehashing what you should have done.

The past is gone. Worrying about what you should have done prevents you from doing in the only time you ever really have – the now.

Keep doing. Accept that some things will work out. You will have some regrets and along the way, you will accomplish some things you can be proud of.

11. Stop thinking that you are not doing enough.

Do what you can. Make an honest effort. That is enough. If you can do more do it. Time spent worrying that you are not doing enough is time not spent working or relaxing. Self-care, time not working, is a part of keeping yourself productive.

12. Do not worry that you are doing too much.

If you are highly productive give yourself credit. If this is wearing you out cut back. Practice saying “No.” If you need to do this because of a boss or a position you hold then relax and stop worrying about it.

Do not concern yourself that you are doing more and someone else is doing less. You are not them and they are not you.

13. Stop worrying about things that are out of your control.

Plan for the unexpected. Work to mitigate the effects of disasters and the unexpected but worrying about them wastes time trying to control the uncontrollable when you should be making the most of the opportunities at hand.

Worrying about the unexpected wears you out and accomplishes nothing.

14. Do not worry that you are going to fast.

Some things take more time than others. Some people move and work at a fast pace. If you are making too many mistakes slow down. Work at the pace that is best for you.

15. Stop thinking that you made a mistake.

If you made mistakes, correct the ones that you can. If it can’t be corrected learn from it. Most mistakes are small things in the long run. What is the lesson you needed to learn? The more you try to accomplish the greater the risk that some things will not work out. Do not think of these less than perfect outcomes as mistakes. They are learning opportunities.

16. Avoid worrying about money.

Worrying about money does make more of it. Somehow those with little money get by and those with a lot never seem to have enough. If you have money problems work on ways to spend less, stretch what you have further, and make more.

Worrying is wasted effort. Learn all you can about money and finances. Do not be misled into thinking that if you just had more money your troubles would disappear. You would still have problems they would just be different problems.

17. Avoid the thought that there is something wrong with you.

You are fine just the way you are. If you have medical or psychiatric concerns see a doctor or a therapist. If you have legal or financial issues see a professional in that field.

Learn to accept yourself the way you are and then work on becoming a better more skilled person.

18. Don’t worry that you do not have the best things.

People who judge you based on the things you have are shallow people. Judging yourself that way will make you shallow. The more you have, the farther away the goal of having the “best things” moves.

There is no end to the things people think they need and then tomorrow those things are passé.

Anyone out there jealous of my collection of 8 track cassettes and 8-inch floppy diskettes?

19. Stop thinking that your opinion is wrong.

You have the right to your opinion. You also have the right to sometimes be wrong. Accept that no one is right all the time.

When making decisions and taking actions consider the possibility that you could be wrong. When you get new information or situations change reconsider your opinion.

Do not beat yourself up for having had an incorrect opinion and especially do not waste time on worrying that today’s opinion may be tomorrow’s error.

20. Stop worrying that people are taking advantage of you.

Be careful in your dealings. Do not assume others have your best interest at heart. Make sure you do things because you want to and they are right for you.

Once you make those decisions do not worry if someone else is getting something out of your interaction.

Reserve the right to periodically reevaluate things and change relationships as needed. Worrying will not protect you from being taken advantage of. Careful research and good advice will help here.

21. Do not worry that others are better than you.

There will always be someone better than everyone else. Records only stand so long and then someone breaks them.

You can’t be the best at everything. You may not be the best at anything. Work on being the best you can be and accept that if you approve of yourself then what you do will be good enough.

22. Don’t worry that you are out of time.

Time keeps moving forward. Make the best of what you have and then let it go. Worry that you are out of time waists some of the precious time you do have.

23. The things you want will never happen.

If they did happen then you would only want more. Some things we want do happen and some do not. In retrospect, as we grow older, some of the things we wanted in the past we become glad never happened.

There are 23 different things that you could worry about, but why would you? Stop worrying about as many of these things as you can and see if your life does not become happier and more productive.

Are there other things you have found that you no longer need to worry about?

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

The link between Smoking and Depression

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Full ashtray

Smoking cigarettes.
Photo courtesy of Pixabay.com

Smoking may be the cause not the result of depression.

People who smoke are far more likely to become depressed than nonsmokers. About 40% of smokers suffer from a mood disorder, largely depression, while the rate in the whole population is typically in the range of 2% to 10% in any one year.

The connections between tobacco smoking and mental health issues may be even more severe than was previously thought. The connections are not limited to depression or related mood disorders.

One recent study took another look at the National Epidemiologic Study on Alcohol and Related Conditions, a large nationwide survey of mental health and addiction issues.  (P. A. Cavazos-Rehg, N. Breslau, D. Hatsukami, M. J. Krauss, E. L. Spitznagel, R. A. Grucza, P. Salyer, S. M. Hartz, L. J. Bierut. Smoking cessation is associated with lower rates of mood/anxiety and alcohol use disorders. Psychological Medicine, 2014; 1 DOI: 10.1017/S0033291713003206)

This study surveyed 35,000 people; about 4,800 of those were daily smokers. The study participants were resurveyed 3 years later. Smokers in this study appear to have significantly higher rates of mental health issues.

Half of all smokers reported having “Alcohol problems” While 24% reported some form of drug use problem.

Over the course of the three-year period between studies, some people quit smoking. Among those who quit smoking the rates of mental health and substance abuse problems declined, while those who continued to smoke continued to have higher rates of mental health and substance use disorders.

This challenges the conventional wisdom that in treating serious mental health or substance abuse issues the issue of tobacco smoking can be left for a later time.

Chemical use of many kinds is known to impact mental health. Excessive alcohol use results in depression. Many practitioners have been reluctant to treat someone for depression while they are still drinking alcohol.

Recently professionals in the mental health and substance abuse field have moved to thinking that substance use issues and mental health issues so thoroughly interact that both problems need to be treated simultaneously.

The evidence continues to mount that there is a connection between tobacco use and both mental health issues and substance use disorders. It is becoming clear that ending tobacco use might have a significant impact on mental health.

Recently I have been hearing of studies in which the seriously mentally ill were taught smoking cessation and the results of their recovery from both issues were essentially the same as the general population.

If you are a smoker, quitting may well improve your mood and your mental health. If you are struggling with a mental health or substance use disorder there is no reason to put off quitting smoking and there are a growing number of reasons to think that quitting will make your other problems easier to manage.

Have you seen a connection between your smoking and other life problems?

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

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Hair Pulling is a mental illness- trichotillomania.

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Anxiety provoking.

Anxiety.
Photo courtesy of Pixabay.com

Hair-Pulling Disorder – Trichotillomania.

Yes Hair-Pulling Disorder, the repetitive uncontrolled kind of hair pulling is a mental health issue. Humans are not the only creatures who resort to this kind of self-mutilation when under stress. Caged animals, especially birds do this when stressed also.

Hair-pulling Disorder sounds like an odd problem to have at first glance unless you or someone you know has had this disorder and then it takes on huge importance.

The way we understand this one has been changing. This is in flux and will take some time to sort out.

In the past, as reflected in the DSM-4 this was seen as a form of impulse control disorder. Much of the way it was treated in the past was behavioral. The focus was on the behavior and not the meaning or function it had for the person pulling the hair.

As an impulse control disorder, it was in with Pathological Gambling and Intermittent Explosive Disorder. Hair pulling was for sure different than compulsive gambling but most people who had to treat clients with this problem didn’t know what else to do with it.

In the new DSM-5, when all the professionals switch to the DSM-5, this disorder will move to the section on Obsessive-Compulsive Disorders. This will put it more in the class of disorders with Hoarding and Body Dysmorphic Disorder. We are seeing that obsessions and compulsions are more driven than chosen behaviors.

This change in thinking makes a whole lot of difference in how it might get treated and it makes even more of a change in how the person who has the problem might react to that treatment.

Behavioral treatment is focused on the behavior and interrupting that behavior. So grandma might have used a treatment that consisted of slapping that hand each time the young person reached for the hair. The idea was that stop the behavior and you had the problem cured.

If we see this as OCD behavior, then this is not something the person is consciously doing. The behavior is functioning to reduce tension and there is this overwhelming need to do it. This would not be something that the person thought about beforehand and no amount of slaps or yells will change anything.

You might as well yell at someone for yawning. Once they yawn it is over. Besides we think yawning is about physical sensations, not inappropriate behavior. Despite that feeling, we still can get annoyed at people who yawn and we all try to stifle the yawn from time to time.

But if you got smacked for each and every yawn eventually you might give up and just avoid the person slapping you or you might feel that you were a bad person for not being able to control this sensation and you could punish yourself in some way.

So if this is a form of OCD we would want to know what the function of the behavior was. What anxiety or tension is the person trying to relieve by hair pulling? Reduce that tension; treat the anxiety and the hair-pulling stops on its own.

Young women are ten times more likely to get this diagnosis than young men. We do not mind seeing young men with very little hair but a young girl with bald spots, that gets noticed.

People who have Hair-Pulling Disorder (Trichotillomania) are also at higher than average risk to do other self-injurious behaviors. Someone with the hair-pulling disorder might also pick at their skin excessively, technically called excoriation, or they might nail-bite excessively.

There are also likely to become depressed and or develop another anxiety disorder.

So if you or someone you know is finding their life messed up because they are constantly pulling out hair, they develop bald spots for which there is no known medical cause and when they try to stop find they can’t, consider professional treatment.

Yes, absolutely Hair-Pulling Disorder (Trichotillomania) is a real mental illness of the obsessive-compulsive disorder type.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel