The next day I received a note which said, ‘Dear Mr. Bishop, I would very much like your help. I’m aware that the new DSM is coming out and I do not wish to be in it. Your guidance would be appreciated.’ I asked her to come in so we could discuss this further. The following is the transcript from our ‘meeting’”:

James: “Good morning…I’m sorry. Does…is your name Midge? It sort of looks like ‘Smidge’ here…”

Interviewee: “No, it’s ‘Smidge’. My mother claims she gained a ‘smidge’ more weight than any of her friends whilst I gestated and I apparently arrived in this world a ‘smidge’ earlier than she’d have liked. Evidently, there was a Bob Hope special on that night that she’d been looking forward to for months. Hence, the name.”

James: “Huh. Well. Welcome. It says here you’re a single mother of two?”

Smidge: (Confused) “It says where? What are you reading? (Eyes grow wide) Have you been following me?”

James: “No! No…of course not! You filled out this form…(waves paper in front of her)…the other day?…at the conference?….”

Smidge: “I don’t think so…I mean, I know I’m busy…I’ve got a full plate…many balls in the air…but I’m sure I’d remember filling out an entire form! (Frowns…trying to remember). For the record, I’d like it to be known that the only reason I went to that ‘Winter Mixer’ last week with my brother was because I needed a designated driver. I’m not pathetic, or anything. Is that on the form? Write that down…”

James: “Um. Okay….(scribbles on bottom of sheet). So, do you live with your brother?”

Smidge: “Uh-huh. And my mother and my dad and my aunt. Do you know she puts ketchup on everything? Don’t you think that’s odd?”

James: “What? Who are we talking about? Ketchup? Well, I guess it would depend. Does she put ketchup on food items only….or literally, everything??”

Smidge: “Ew. That would be really gross. Auntie puts ketchup on everything from oatmeal to roast beef….Mom buys the ketchup in those 12-packs from the bulk store. You know the ones I mean? And we live in one of those two-family, side-by-side units….me and my boys on one side and my brother, parents and ‘ole ketchup-lover there on the other. I refuse to share a bathroom with my brother ever again, after the unfortunate hamster debacle of 2005.”

James: “……. …….. ……… ……… ……….. …………”

Smidge: “Hel-lo? Are you okay there, buddy? I think I lost you for a minute. You look hungry. Do you want half of my scone? I think I have some extra ketchup packets in here…(rummages around in her bag, muttering to herself). Now I’m sure I’m going to wind up in that ‘Deeply Scatterbrained Menagerie’. I’m hopeless…”

James: “The what? The ‘Deeply’…what?”

Smidge: “The ‘D.S.M.’ (Rolls eyes) Haven’t you heard of it?”

James: “You know what? I’ve just remembered a prior engagement. I want to thank you for stopping by…”

Smidge: “But. Don’t you want to know what happened to Harvard?”

James: (Confused) “Harvard? The school in Massachusetts?”

Smidge: “Nooooo…Harvard the Hamster. I’m not sure you were listening. My brother? The bathroom? 2005??”

James “I thought I was…(rising)…but I’m afraid we’re out of time.”

Smidge: “Shall I stay and jot down some of my questions?”

James: “Um. How much paper would you need? I’m guessing Harvard the Hamster is just the tip of the iceberg here…”

Smidge: “Oh, you have no idea….”

A Little Therapy from Nature
“It’s not just about creating an aesthetically beautiful, productive, harmonic space…we all must face ourselves in this environment and that is definitely therapeutic. My dream is not only for a sustainable planet – it’s for a happy population.”

How Gardening Could Cure Depression
“Getting dirty might help lift our spirits, according to a new study which reveals that common soil bacteria could act like antidepressant drugs.”

Green Peace of Mind
“The outdoors as a cure has been overlooked…because “psychologists, like everyone else, have been stuck in their offices.”

What on Earth is Ecotherapy?
(Previous Post)
“Mind sees ecotherapy as an important part of the future for mental health. It’s a credible, clinically-valid treatment option and needs to be prescribed by GPs, especially when for many people access to treatments other than antidepressants is extremely limited.”

Creating Healthy Communities, Healthy Homes, Healthy People
“Mounting evidence suggests physical and mental health problems relate to the built environment, including human-modified places such as homes, schools, workplaces, parks, industrial areas, farms, roads and highways…the sparse research on sustainable communities suggests that diligent planning is needed to create an environment that is conducive to the mental and physical well-being of humans as well as the natural environment.”

The Healing Qualities of Nature
“Nature can become a place of refuge for difficult times. When life stresses start closing in, one can escape to the wilderness physically or mentally. Being in nature helps to clear one’s head of life’s demands and disruptive thoughts. This clarity of thought may lead to finding answers to life’s questions and discovering insights to life problems.”

“Stigma” is a catch-all kind of word. It’s a group of negative attitudes and beliefs that motivate people to fear, reject, and discriminate against those with mental illnesses. They avoid living, socializing or working with, renting to, or employing them.

I have never suffered from this stigma. I’ve rarely felt it, and when I have, I’ve chosen to ignore it. But as the comments on this blog have increased and I’ve received more email, I’ve come to realize that the stigma surrounding mental illness is, unbelievably, alive and very well. And widespread. Many readers here are feeling its effects.

The “Crying Shame” report reveals that 72% of adults in the UK believe that there is a stigma attached to mental illness, and that people with a mental illness are unpredictable (79%), dangerous (50%) and scary (49%). Only 45 per cent think that people with long-term mental illnesses can live independent, fulfilled lives. Hmmm…excuse me? It is ironic that mental illness touches just about everyone, in one way or another, over the course of their lifetime.

Stigma is borne out of fear and ignorance, so a good way to counter it is to replace the preconceptions and misinformation with better understanding and knowledge.

It’s a start, but at a personal level it’s much easier said than done.

What is Music Therapy?
It’s an established therapy for a wide range of conditions. According to the American Music Therapy Association it is used to alleviate physical pain, elevate mood, assist relaxation, induce sleep, and lessen muscle tension. As a treatment for an illness like depression it is an adjunctive therapy, that augments the other treatments being used, but doesn’t replace them. It focuses on reaching therapeutic goals, which sets it apart from straight music entertainment or education.

Who are Music Therapists?
Degree qualified allied health professionals, trained in music therapy, music, psychology, behavioral sciences, disabling illnesses, and a spattering of other things. They are normally part of a wider team of health professionals, working in general or psychiatric hospitals, nursing homes, community mental health centers, rehabilitation centers, prisons and schools. There are also plenty of music therapists in private practice.

How Does it Work?

I don’t know. Honestly. It confuses me no end and I would need to sit in on a session to get a good feel for it.

Here is the best explanation that I’ve found, from the Association of Professional Music Therapists.

“There are different approaches to the use of music in therapy. Depending on the needs of the client and the orientation of the therapist, different aspects of the work may be emphasized. Fundamental to all approaches, however, is the development of a relationship between the client and therapist. Music-making forms the basis for communication in this relationship.

As a general rule both client and therapist take an active part in the sessions by playing, singing and listening. The therapist does not teach the client to sing or play an instrument. Rather, clients are encouraged to use accessible percussion and other instruments and their own voices to explore the world of sound and to create a musical language of their own. By responding musically, the therapist is able to support and encourage this process.

The music played covers a wide range of styles in order to complement the individual needs of each client. Much of the music is improvised, thus enhancing the individual nature of each relationship. Through whatever form the therapy takes, the therapist aims to facilitate positive changes in behaviour and emotional well-being. He or she also aims to help the client to develop an increased sense of self-awareness, and thereby to enhance his or her quality of life.”

Does it Work?
It’s been the subject of study for a long time now, and there is no doubt that it is effective for a range of illnesses (in combination with other therapies). The evidence is a bit light-on for depression, for lack of robust studies, although there is plenty of empirical evidence to suggest that it helps. Based on the description above, I expect that it is highly dependent on the individual. As with most every treatment many depressed people would benefit from the therapy, and many others wouldn’t.

Would I try It?

In a word, no.

Links:
The American Music Therapy Association
Canadian Association for Music Therapy
British Society for Music Therapy
Association of Professional Music Therapists (UK)

If you don’t already know, an internet meme is a piece of digital content that spreads quickly, widely and organically from person to person.

So, here are the five best ways that I know of to “raise my vibes”.

5. Music

My taste in music is very eclectic, so I have something for just about every occasion or frame of mind. There are a dozen or so songs that, played with volume, really raise my vibes.

4. Exercise

I’m always amazed at how much better I feel after exercise than I did before starting. It must be the endorphins. And the virtuous feelings. There is nothing that I find harder than overcoming the mental barrier that stops me from exercising. It’s a barrier that shouldn’t be there given that exercise is so beneficial, in the near-term and long-term. My lazy instinct must be stronger.

3. Go to a Bookshop

Ah, yes. I could spend a whole day in a bookshop, given a large range of books and a cafe that serves good coffee. I just love looking at books, dreaming, not even buying necessarily. I also spend an awful lot of time on Amazon and Audible during the day. As I part own a family business I have to monitor my own internet activity, which hasn’t caused any problems yet.

2. Drink water

Water, water and more water. I almost never drink enough, but when I do I feel fantastic. That makes a lot of sense since I’m normally dehydrated, and water makes up 75% of the body and 85% of the brain. Eating watermelon makes me feel great as well!

1. Have a long, important conversation with someone

No matter how good or bad my mood is to start with I feel greatly energized if I can help someone else through conversation. I’ve experienced this more and more, as people who I know have asked me questions about mental health, and have found my answers to be helpful.

That’s my 5. If I could just include them all in my day, everyday, I would be jumping out of my skin with energy.

Here are the 3 that just missed out on the top 5.

Sleep
Believe it or not lack of sleep energizes me (for the first week or so).

Reading books
Not just looking.

Spending time with family
Taking my kids out just about anywhere. Going for coffee with my wife.

I now have 6 blogs (not 5) that I’m going to tag.

I love the recent blog on Beyond Blue titled “My Depression Toolbox“. I’m convinced that the best way to maintain good mental health is to monitor depression triggers and have strategies at the ready to mitigate them when they appear. This post gives a great example of a “stay well plan” that does exactly that.

On the Dr Shock blog there is an interesting article about Activity Scheduling. This is another positive approach that aims to re-energize the depressed person by building pleasurable activities into their daily routine. (Thanks for the referral at the bottom of the post!)

I’m fascinated by the The Pursuit of Happiness, a personal, moving blog by a depressed man trying to work out what exactly is wrong with him and what kind of treatment he should seek. I recommend starting with the first post.

At Space and Time Melissa writes short posts about anything and everything, and sometimes even nothing. (Sorry Melissa). Her writing is personal, humorous and self-deprecating.

Rachel keeps me laughing, entertained and engaged with life at Frizzy Logic. I especially like her post from a week ago on an amazing infinite energy generating machine, that could be housed in a gallery, but never fulfilled its potential.

Finally, Anna at Widows Quest has written a brief post “How to Stop Feeling Tired“. She summarizes a great point from another article on how doing things for other people will energize you in a number of ways. I couldn’t agree more. This may be the reason that I have helping others in conversation as my Number 1 energizer.

This is in response to a major deficiency in the Australian diet.

Innovation Director at McCain Foods, David Boyle, said “I think the food industry as a whole has got to get more serious about putting nutrients in our foods”. And it is getting serious. These “functional” foods, with nutrients added, are hitting supermarket shelves everywhere. Manufacturers like McCain are clearly concerned about our diets.

A quick refresher on Omega-3 fatty acids. Omega-3s are polyunsaturated fatty acids found mainly in fish, some plants, nuts and seeds. Those found in marine life consist mainly of EPA and DHA, the two principal Omega-3 fatty acids. They are highly biologically active fatty acids. Those found in plants (flaxseed, walnuts and canola oil) are usually in the form of alpha-linolenic acid. The body can convert this into EPA and DHA, but only inefficiently at the level of 10%-15%.

Why are DHA and EPA important?

How many reasons do you want?

Dietary DHA can reduce the level of blood triglycerides, which may reduce the risk of heart disease. Low levels of DHA causes a reduction of serotonin, which may in turn be associated with depression and other diseases. An increasing body of evidence suggests that supplementing the diet with DHA can provide therapeutic benefits for people with depression.

EPA is needed by the body to produce prostaglandins, which control blood clotting and other arterial functions. EPA also provides a natural lowering of blood cholesterol and triglycerides.

There is a comprehensive list of the effectiveness of Omega 3s on a range of health conditions at the US National Institute of Health’s MedlinePlus.

Depression and bipolar disorder still rate a “C” – “unclear scientific evidence for this use”. There is strong evidence linking depression with a reduced intake of Omega-3 fatty acids, but less evidence for the benefits of increasing Omega-3 to relieve depression more generally. In fact earlier in the year the British Medical Journal’s Drug and Therapeutics Bulletin (DTB) dropped a bomb-shell, stating that there is no convincing basis for using Omega-3 as a means of alleviating the condition.

UK firm Dairy Crest pulled a new ad campaign for its Omega-3 ‘clever milk’ shortly thereafter.

So I happened upon a packet of McCain’s SuperCrunchy Omega 3 Classic Chips in my local supermarket today. The vital statistics on my nutritional panel were:

Per 100g
Omega 3 – 348 mg
DHA – 26 mg
EPA – 7 mg

So the combined amount of DHA and EPA is less than 10% of total Omega 3. And guess what? Cooked in canola oil.

I would love to know how much Omega 3 there was before the new marketing campaign. Not much less than there is now, is my guess.

McCain Foods innovation director, David Boyle, said the launch was a big step forward in McCain’s quest to provide consumers with a healthier French fry without sacrificing taste or quality. Mmmm. That’s right. No fish oil here.

Here are the Omega 3 levels in some other everyday foods (per 100g), taken from the Australian government’s Food Standards database. Sorry to those who haven’t caught up to metric yet!

Cake, Carrot, Iced, Commercial 56 mg
Cream, Thickened, 35% Fat 90 mg
Lamb, Leg Roast, Roasted, Lean 114 mg
Pancake, Home Prepared 120 mg
Sauce, Hollandaise 122 mg
Tip Top Omega 3 Bread 163mg
Beef, Mince, Hamburger, Dry Fried 277 mg
Beef, Chuck Steak, Casseroled, Lean 357 mg

…then the fish…

Bream, Baked In Foil, Oil Or Fat Not Added In Cooking 1089 mg
Fresh Gemfish, Flesh, Steamed 1753 mg
Salmon, Atlantic, Grilled Without Fat Or Oil 1822 mg
Salmon, Red, Canned In Water, No Added Salt, Drained 2225 mg
Sardine, Canned In Oil 2502 mg

Sardines on toast is looking good.

In the U.S. macronutrients, as fats, are not assigned recommended daily allowances. Instead they have Acceptable Intake, which is 1.6 grams/day for men and 1.1 grams/day for women.

There aren’t many academics or clinicians around who will advise a “therapeutic” dosage of Omega 3 for depression. If such a thing exists it will be vastly different between people, probably a lot higher than the normal Acceptable Intake, and only beneficial for some. A Finnish review of Omega 3 studies shows how variable the results have been so far, and this list is far from complete.

Further reading:
Omega 3 Overview
Omega-3 for Depression and Bipolar Disorder (a bit out of date but still good)

Just to note, I’m not a certified trainer. I’m just sharing stuff that’s worked for me. Also, some of this stuff is contradictory. That’s because you’re not supposed to implement all of them – just pick the ones you think will work for you, and give them a try. Good luck!

Top 42 Exercise Hacks

1. Start slow.The biggest mistake that people make when starting an exercise plan is starting too fast or too hard. Trust me, I’ve done it many times. I’ve learned to take it easy, start as small as possible, and worry about endurance or intensity later. The key in the beginning is to make it enjoyable and accomplishable. That’s probably not a word, but it should be. And it is now. Zen Habits are ones that are accomplishable.
2. Increase but gradually.After getting used to a certain level of exercise, you’ll want to increase it. Don’t just run two miles or walk 20 minutes three times a week for a year. Your body adjusts to the stress you’re giving it, so you need to increase the level once you’ve adjusted. But do it gradually, and only every two weeks or so.
3. Crank it up.Once you’ve gotten used to exercise, you’ll want to do some higher intensity ones for better fitness and fat-burning. For example, instead of running slowly and steadily, for a long time, try doing shorter bursts of fast running, with periods of rest in between. You can do this for any exercise. Higher intensity increases the calorie burn, and improves performance. But you can’t do it as long, and you shouldn’t do it every workout. Mix it in with endurance workouts.
4. Schedule workouts. Make appointments with yourself to workout, at a specific time and place, just as you would with any other appointment. And make it the most important appointment on your calendar – more important than a doctor’s visit or even the manicurist.
5. Make it a habit. If you can do exercise at the same time, every single day for a month, you are more likely to make it a habit. Consistency makes habits more ingrained. Once it’s a habit (and start easy in the beginning!), then you can step up the intensity a bit.
6. Forget about weight loss. Yeah, many of us would like to lose some weight. But if you’re motivated solely by weight loss, exercise will be a tough proposition. The reason is that you might not lose weight right away. Oh, it’ll come, if you can keep it up over time, but in the beginning you might be disappointed (especially if you haven’t changed your eating habits). Just get into the habit of exercise, and worry about the weight later. First things first.
7. Forget the gym. The gym can be horribly convenient, but it can also be intimidating for beginners, and confusing if you don’t know how to use the equipment. Sure, you can get a trainer to teach you, but if the cost or the confusion stops you from exercising – well, skip the gym and do it at home or at the park or somewhere less intimidating. You can do pushups and crunches and dumb bell exercises at home very easily, workout to a DVD, or go walking or jogging in your neighborhood. Cheap and simple is my motto.
8. Reward yourself. Self-explanatory, but rewards are best if they are frequent in the beginning. Be self-indulgent! Even sweets are good rewards – remember, get into the habit of exercise, and you can worry about weight loss later.
9. Do a 30-day Challenge. Challenge yourself, and see if you can rise to the occasion. Do it with a group or your significant other. Put in rewards. Tell everyone you’re doing it. Motivate the hell out of yourself.
10. Join an online group. One of the best motivators is having to report successes and failures to a group of people. Check out some online groups (there are groups for every type of exercise), introduce yourself, see which ones you’re comfortable with. Once you’ve gotten established (after a couple of days) see if you can post your results every day – you won’t go wrong once you start doing that.
11. Post your results on your blog. There’s nothing more motivating than positive public pressure (short of a gun to your head). Step it up by making a promise to your blog readers that you will commit to this goal for a month, and post your results every day. Even if your mom is your only blog reader, it’ll really help.
12. Do a journal. If you don’t post your results on your blog, write it in a journal, either online or on paper. However you set it up, make it a habit to post to your journal or log right away, as soon as you’re done with your log. It will motivate you to see your progress over time, and it’s a good way to see what you’re doing right and what you’re doing wrong.
13. Make it fun! Exercise doesn’t have to be a chore. I love doing a morning run, with the sun coming up, the world so quiet, my mind left to its own devices. Enjoy yourself and you will actually look forward to your workouts.
14. Fuel up. If your workout is more than 30 minutes, you really should have some energy in you. You shouldn’t work out on an empty stomach – but you also shouldn’t eat right before you work out. Eat a banana or some peanut butter toast or a ClifBar an hour or two before your workout, and you’re good to go.
15. Hydrate. Also an hour or two before you workout. Water is best. Use a sports drink during your workout (and after) only if you’re going to go an hour or more. If you’re going to do a tough workout, stay hydrated throughout the day. In fact, go ahead and do this whether you work out or not.
16. Get a workout buddy. Find someone at your level, and commit to working out a certain number of times a week together, at a certain time. This will make you more likely to keep that workout appointment, and workouts can be a lot of fun if you spend them chatting with your buddy. Just be sure to actually work out, and not just chat, Chatty McChatterson!
17. Get good clothes. Actually, you don’t need anything fancy to get started. But once you do start working out, it’s nice to get yourself some nice workout clothes, with breathable and comfortable fabrics, ones that look good on you. It’s motivating, and pleasurable. Make it so.
18. Put a cover model on your fridge. Not literally, of course, as that may be illegal, but find a good magazine photo of a model with the body you want, and post it up somewhere visible. You may never look like that model (heck, that model probably never really looks like that), but it’s motivating. Don’t pick a model that’s too good looking, or you may question your sexuality.
19. Change it up. Sure, walking or running every day can be a lot of fun. But getting some swimming or biking or strength workouts or aerobics or kickboxing into the mix can be a lot of fun, and can also help you get into better shape. They work out different muscles, and step up the metabolism. Variety is the spice of life and all that.
20. Do it early in the morning. My favorite time to work out is between 5:30 and 6:00 a.m. Plus, I know that if I work out at this time, nothing will get in the way of the workout later in the day. It’s a beautiful time of day, not too hot, and there’s nothing like showering and going to work knowing that I’ve put in a great exercise (and it allows me to feel superior and look down my nose at those lazy bums I work with).
21. Squeeze it in during lunch. OK, you’re not a morning person. You’re busy. You don’t have time to work out. Well, suck it up, buster, and sacrifice your lunch hour to the gods of fitness. Bring your workout clothes, do a quickie nooner, and be back at work ready to tackle the afternoon.
22. First thing after work. None of those options work for you? Not a problem, my friend. Make it a daily appointment to work out as soon as you get off work. This will also motivate you to finish your work on time so you can get out on time for your workout. It’s great to stop somewhere to do your workout before you even get home, because once you get home you’ll probably want to relax on the couch, fall asleep at the kitchen table, or rush to the computer to read the latest Zen Habits post.
23. A little and often. You don’t need to work out long, and you certainly don’t need to be a weekend warrior. Just 20-30 minutes every day. Who doesn’t have 20 minutes on their schedule. You? Well, scratch Walker Texas Ranger rerun off the schedule and make room for this instead.
24. Just lace up. Yeah, you’re dreading the upcoming workout. But don’t even think about it. Just lace up and head out the door. That’s all. After that, let nature take its course. Just relax and do what comes naturally. Which is exercise.
25. Join a race. Signing up for a 5K or a triathlon are my favorite motivators. It really gets me to do my workouts because if I don’t, I will look like a dork by collapsing 5 minutes after the starting gun goes off. But don’t worry about how you look – just go and have fun at these races – everyone else is worrying about themselves too much to notice you.
26. Get good gear. As a reward, get yourself some nice little gadgets – a sports mp3 player, a Polar heart rate monitor, a pedometer, a scale, a bike computer, whatever. Something cool that will make you look forward to your workouts.
27. Forget about the gear. Having said that, you don’t need any of that to actually work out. Just put on some cheap clothes and get out the door. Don’t let your lack of gear stop you, and for criminy’s sake, don’t go and buy all the gear before you actually start working out.
28. The 10 percent rule. Don’t increase your workout time or distance by more than 10 percent a week. This is a very conservative rule, and it can be broken by the best of the best, who know what they’re doing, but for the rest of us, stick with this to prevent burnout or injury.
29. Rest. It’s important. This is a commonly overlooked factor. If you don’t give your body some rest, you will burn out and get injured. Rest is just as important as the workouts in improving performance and fitness. As long as you’re doing the workouts too and not just the rest!
30. Hard, then easy. If you do a hard workout today, rest or go easy tomorrow. Don’t do two hard workouts in a row. The hard-easy approach can also work within a workout itself – run hard, then run slow, then run hard – you get the idea. This allows you to burn more fat than if you just run medium the whole time.
31. Listen to your body. This is extremely important – if you feel like you’re overdoing it, you probably are. Rest and allow your body to recover. And though you can run through some slight soreness or aches, you should stop as soon as you feel sharp pain or pain in the joints. You’ll just make it worse.
32. Strength is good. If you’re a walker or runner or cyclist or swimmer or something like that, you should also fit some strength training into your schedule. Nothing too intense, but just some core-strengthening exercises that will help your main sport as well as make you healthier and yes, more attractive.
33. Set goals. What are you trying to get out of your exercise? It’s good to know if you’re trying to build muscle or burn fat – because these are two competing goals. There are other goals, of course, but you should be clear what they are. Also, set goals for each week – what do you want to accomplish this week? Write it down, post it up, and see if you can meet them!
34. Take photos of yourself. Before and after photos. The best way to see your progress over time. But do it once a month, not every hour, you narcissist!
35. Workout first, diet later. If you’re just starting a workout plan, it’s best not to start a diet at the same time. Well, I don’t like diets in the first place, but still – one thing at a time. I’d prefer the workout first, and then worry about the diet after about a month of working out. You didn’t get fat overnight and you’re not getting skinny overnight either!
36. Star chart. Yeah, you know what these are. But they’re very motivating. Do a workout, put up a star. Fun!
37. Get a coach. You certainly don’t need one, but there’s nothing more motivating than a coach. Almost like a workout buddy, in that you are very likely to make the appointment, but less chatty and more knowledgeable. And if you’re going to learn swimming, a coach is a must. Yes, you can get a coach – there are master’s swimming classes at your local pool. Just sign up – they’re usually not that expensive.
38. Join the club. In my area, there is a great running club and a great cycling federation and triathlon federation. All of them sponsor races and Sunday rides and things like that where you can workout with a group and talk to more knowledgeable people. Well worth the small membership fee!
39. No pain – that’s good. Forget the old rule of “no pain, no gain”. You don’t need pain to get in shape. Just take it easy, progress gradually, and enjoy yourself.
40. Warm up. If you’re going to do any kind of exercise, don’t do it with your muscles cold. Gradually get your heart pumping and blood flowing. You’re less likely to injure yourself, and your workout will be more enjoyable.
41. On stretching. Sure, flexibility is important. But stretching out cold is a good way to get injured. If you’re going to stretch out before a workout, be sure to do so only after your warmup. Also, do not bounce. That’s another good way to tear your muscles. Do slow stretches and hold them without bouncing. Best of all: stretch after a workout, when your muscles are nice and loose.
42. Go for the long haul. Most of all, don’t think that you will become fit and healthy and sexy in one month. Think of exercise as a life-long habit, and your goals will come to you eventually. You’ll get there, my friend!

Research from Eli Lilly and Company (NYSE: LLY) has demonstrated that up to 17% of dogs in the U.S. are suffering from separation anxiety.

What?

That’s nearly one in every five dogs in your street, burdened with a debilitating mental disorder. Or two dogs for every person in your street who has depression. Now that’s an impressive market.

Where there’s a problem the forces of supply and demand will find a solution, and this is the void into which Lilly stepped with its anti-depressant drug Reconcile (or Prozac by any other name). As a first foray into pet-pharmaceuticals, Reconcile followed hot on the heels of Pfizer’s diet drug Slentrol launched earlier in the year.

Lilly’s companion-animal division is now poring through the molecules in its library of compounds, looking for other streams of income from this undeveloped market.

Some quotes that I’ve read:

“Dogs affected may bark, chew household items, or urinate in inappropriate locations when left alone”.

“Anxiety may cause the dog to engage in inappropriate behavior, such as destruction, excess vocalization and inappropriate elimination.”

Our kids do the same if we neglect them for long enough.

‘My animal is a member of the family, and I am willing to pay the cost of drugs that were developed for humans.’

So what is your view? Is a dog more likely to need an SSRI or a long walk and some love and attention?

For a more thought-provoking post:
http://www.furiousseasons.com

For a satirical look:

http://ahrp.blogspot.com

http://www.cbc.ca/ (scroll down to “Pet Prozac”)

For lots of airbrushed dogs on the Lilly pet site:
http://www.lillypet.com/

This is almost an addendum to my previous post, the review of “Dealing with Depression”. Another excellent book hot off the press is “Journeys with the Black Dog”, edited by Gordon Parker (last post), Tessa Wigney and Kerrie Eyers.

The book compiles hundreds of stories received in response to a Black Dog Institute Writing Competition. It charts the journey through depression, from onset to diagnosis, relapse and eventual management, and it highlights a diverse and inspiring range of coping strategies.

Here are some of the many reviews received:

A wonderful book for anyone who has been depressed or who wants to understand depression better. It is insightful, compassionate, and invaluable.
Kay Redfield Jamison, Professor of Psychiatry
The Johns Hopkins School of Medicine

It cuts deep and speaks to the soul as well as the intellect.
Professor Geoff Gallop, Former Premier of Western Australia

The use of the black dog as a metaphor for depression, popularised by Winston Churchill, provides a fertile starting point for the contributors to Journeys with the Black Dog. But there are other recurring analogies: greyness, fog, and suffocation. The contributors, invariably all good writers, all use these metaphors to describe their own experience of depression. Their words, submitted for the Black Dog Institute’s annual writing competition, are excerpted in themed chapters, moving from onset through diagnosis, acceptance and wellbeing strategies to “the view from the top”.
The AGE (Melbourne newspaper)
Reviewer Lorien Kaye

I would like to congratulate you for producing a resource that I am certain will help not only those living with depression, their families and caregivers, but also professionals treating individuals suffering this debilitating disease. I FOUND THIS BOOK TO BE AN INSPIRING EXAMPLE OF THE HUMAN SPIRIT RISING OVER ADVERSITY.
Entrant # 201

Journeys with the Black Dog goes to places most other books in the mental health area can’t get to because it is an organised collection of written pieces by depression sufferers – the real experts on depression. In writing about living, coping with and managing their illness, there is a honesty in each presentation – whether it be a few sentences or a few pages – that provides the reader with more than information. Here you have the feelings of suffering with depression. Therefore, the ideas presented are very real and sometimes painfully honest.
Entrant # 143

I have just received my copy of the latest book in the Black Dog series and I am delighted with the quality of your work. Your method of incorporating our various entries into the blended text is nothing short of brilliant. You have produced a work that will be of immense value to readers and that is far greater than any of the individual contributors could have hoped to produce. Well done – and thank you.
Entrant # 187

I loved the fact that the last chapter was entitled “The view from the top” because when I went into hospital with depression my sister-in-law gave me a card, and on it she wrote “you have a mountain to climb, but when you get there, the view from the top will be simply amazing”. And it is!! Thanks again.
Entrant #305

Enough quotes. Okay, okay.

The book hasn’t yet circulated beyond Australian and New Zealand shores, but it can be bought electronically at: http://www.ebooks.com/. I expect it will be available on Amazon and other online retailers in the near future.

Research shows that one of the most popular treatments for depression – according to clinicians, researchers and patients – is exercise. The problem with exercise is that it’s very hard to start, or once started, very hard to continue to form a habit. If you’re like me you have a treadmill, a bike, or some kind of gym apparatus collecting dust in a corner of your house.

Here are some ideas to help.

1. Start slowly and set small goals. Aim for things that you can achieve, like walking for 10 minutes each day. If you go for a complete training program straight away then you are more likely to fail. I make this mistake all the time. I plan an elite-style exercise regime, then quietly concede a few weeks later that it never got off the ground.

2. Make exercise a habit. If you start slowly you are more likely to continue. Once you’re over the “exercise hump” – say the first couple of weeks – you will be well on the way to a healthy habit.

3. Do something you enjoy. This will help to associate exercise with positive feelings. Shoot baskets, go for a swim, or walk laps of the local mall. (But remember that ecotherapy is better than shopping center exercise). A symptom of depression and other mood disorders is a loss of pleasure in things that you once enjoyed. If you start and persist with an exercise that you used to enjoy, the pleasure is likely to return.

4. Exercise with other people. Exercise is very hard to start and then continue on your own. Especially if you have a strong gravitational force that prevents you from getting up. You are much more likely to succeed if there is a commitment involved, like a set of expensive aerobics classes, walking with a friend once a week, or hiring a personal trainer to cheer you on.

5. Rethink your attitude to exercise. Exercise is essential for keeping your body and mind healthy. It provides huge benefits to you, that can make a vast difference to your mental well-being. Exercise can also be enjoyable and bring a great sense of achievement or satisfaction. If you develop a positive attitude towards exercise you will find it easier to commit time to it.

6. Is anything else stopping you? Many of us have other barriers to activity, like self-consciousness. There are many different ways to exercise, so find one that you’re comfortable with. Don’t use it as an excuse that just prevents better health.

7. Build your exercise into a task. On the weekend I surprised myself by pulling down a fence (intentionally). Actually I only pulled down most of it – if I finished it in one day my wife would have been suspicious. Anyway, it was a lot of effort to pull it down. A lot of exercise. It is also exercise to walk the dog, or mow the lawn, or wash the car. If you combine your exercise with a task then you will have twice the satisfaction when it’s over.

8. Be reasonable. Exercise and depression don’t seem to go together, just as swimming against the tide doesn’t really work. Don’t be hard on yourself when things don’t go to plan. Give yourself full credit for your successes and keep persevering to form a strong habit.

“I have to exercise in the morning before my brain figures out what I’m doing.”
Marsha Doble

“I gotta work out. I keep saying it all the time. I keep saying I gotta start working out. It’s been about two months since I’ve worked out. And I just don’t have the time. Which uh..is odd. Because I have the time to go out to dinner. And uh..and watch tv. And get a bone density test. And uh.. try to figure out what my phone number spells in words.”
Ellen DeGeneres

“The trouble with jogging is that the ice falls out of your glass”
Martin Mull