Ethically, I am speaking as a concerned citizen and not as a clinical psychologist. Please share it if you like.
Click here to view the latest Facebook Live talk by Dr. Atkins on this subject.
Click here to download a printable PDF of the Soothe handout.
Discussion about COVID-19 with Dr. AtkinsOffering some developmentally mindful tips for talking to our kids when addressing the COVID19 National Emergency. Ethically, I am speaking as a concerned citizen and not as a clinical psychologist.
Follow up, yes to your questions, please share if you like. Dr. Atkins will be sharing more resources soon.
This blog is designed to help cope with the traumatic events. You may wish to consider the suggestions below:
In Our Homes:
• If you have children, consider limiting their exposure to television coverage. Honestly and openly answer any questions children may have. Younger children will have difficulty understanding what they see.
• If children have seen the traumatic scenes on TV, process with them what they saw. Safety will be a primary concern for children. Reassure them that adults are working hard to make our society safe.
• Younger children may want to draw pictures or use play to express their feelings.
• Process with your children and other adults in the home how your feel about a terrorist tragedy. Share your feelings (i.e., sadness, shock, disbelief, and anger).
• During this traumatic time, kids will be looking to adults and especially those who are primary care takers (i.e., parents) to help them understand how to cope with their feelings. It is time to show how or be a positive role model on how to handle living with a terrorist crisis.
KEEP TO YOUR DAILY SCHEDULE AND ROUTINES.
Predictability is soothing. Go to work, school, and after-school programs.
In Our Community:
• Support your neighbors and friends. TALK to one another. Talking helps us digest painful feelings.
• Share with one another what you have seen and how you feel.
• FEEL WHAT YOU FEEL. At times we may feel sadness; at others, anger, and at other times, numbness. This is normal. How we deal with these feelings is important.
• Under stress, we all regress. Slow down and give yourself time to digest what has happened.
• We all may have fantasies of revenge. Turn this form of coping, this energy, into positive actions. Donate blood. Give money to the Red Cross. Donate to the food bank. Encourage others to do so as well. Children may wish to donate this week’s allowance to the Red Cross. Help them to feel they have helped during this crisis.
• It is time to pull together, demonstrate patience, and to help each other in need. Absorbing what has happened to us is a long-term ordeal.
• Be mindful. Avoid blaming people who may be associated with a particular religious or ethnic group. It is time to come together as a community- not to play a role in dividing our community.
• Lean on your supports. For example, go to your church, your synagogue, or your mosque.
• Temper your actions with wisdom. Let’s all stay calm and not react with impulsive anger towards any group or persons. We are in this for the long haul- let’s take the time to figure out how we feel and what our actions should be.
And of course, if you found this helpful, please feel free to post/share this blog. Dr. Steven Atkins
As noted in Topic #6, this is the worst Drug Addiction Issue in the history of the USA. Today’s blog will look at some statistics and provide warning signs and ideas on what to do to help decrease the risks/addiction.
There are 24.6 million people 12 or older (9.4% of the population) who live with substance dependence or abuse. 1.9 million Americans live with prescription opioid abuse or dependence, while 517,000 Americans live with heroin addiction (American Society of Addiction Medicine, 2015)
Opioid addiction disease occurs in every American State, County, socio-economic and ethnic group. This is predominantly an issue in White America, despite what some may think. Many people report being surprised to learn that a neighbor, a colleague or a family friend is addicted to opioids. It is the secret addiction. Moreover, opioid addiction is not predominantly heroin. This is the last stop on spiral of the disease.
Over 100 Americans died from overdose deaths each day in 2013—that is 46 each day from prescription opioid overdoses. If you do the math, that is approximately two deaths an hour and 17,000 deaths annually. Sadly this number is rising.
Every day, 2,500 American youth (ages 12 – 17) abuse a prescription pain reliever for the first time. Nearly 1 in 20 high school seniors has taken Vicodin, and 1 in 30 has abused OxyContin. Over 50% of individuals 12 years or older used pain relievers non-medically from a friend or relative. This is the major issue. Parents/guardians often leave scripts in places that are easily accessible and found by teens. Adolescent abuse of prescription drugs is frequently associated with other risky behavior, including abuse of other drugs and alcohol. So PLEASE, if you have alcohol or prescriptions of opioids in your home, lock them up. Count your bottles of beer/wine, etc. and let your children know that you do this.
However, despite taking the actions noted above, the number of opioids prescribed to adolescents and young adults (ages 15 to 29) nearly doubled between 1994 and 2007. Think sports injuries, wisdom teeth extractions and surgeries. Many addicts report that it was the initial prescription that was the impetus for their addictions. These medications need to be used cautiously and wisely.
Yet is it not our teens and young adults who are most at risk. It is women. Prescription opioid overdose caused five times as many women’s deaths in 2010 than in 1999. In 2010, more than 6,600 women died from prescription painkiller overdoses. That come out to approximately 18 each day. Every three minutes, a woman goes to the emergency department for prescription painkiller misuse or abuse.
Women between 30 and 55 are the most at risk population and they often go unnoticed. Opioid addiction is an illness and can be treated, however, when the prescription is blocked, these populations turn to Heroin, the cheaper source for a high that is much more dangerous given that the potency and purity of the opioid is often unknown and not regulated.
As noted above, addiction is a disease in and of itself. The best way to avoid becoming addicted is to be mindful of what you take. It’s your body! Our Media is pushing medications—this of the commercials on TV. It is as if we have discarded the saying, “No Pain, No Gain,” for “No Pain, No Pain.” Moreover, Pharma is benefitting from encouraging over prescribing of opioids, as well. Volume is MONEY.
So, again, please lock up your pills (and alcohol for that matter). The American Academy of Pediatrics has now recommended that Pediatricians and parents begin talking to children at age 9 about the dangers of alcohol.
IF you did receive a script for an opioid (pain reliever) and you did not take the entire script, please take them to police. Many police stations have “No ask”, secure drop boxes to discard unused scripts. Do not flush them of any other prescriptions down the toilet. Our water sources are not the place for these medications in which to end up. Hey need to be destroyed properly. Do not save them for a future, potential pain. It is our responsibility to watch each other’s back (e.g. our kids, family, our friends). Remember, kids and teens and other family members/friends may access them and the vicious cycle of opioid addiction can begin.
My next topic will address the impact of the violence which we are all seeing on the news and via social media.
And as always, if you found this topic helpful/insightful, please feel free to share it.
Dr. Steven Atkins
Topic #6: The Opioid Crisis
It is not hyperbole to state that this is the worst epidemic in the history of the USA. This initial blog will address what opioids are and what is happening to our citizens.
Opioids are painkillers such as; morphine, methadone, Buprenorphine, hydrocodone, oxycodone. Robitussin A-C to name a few. Opioid drugs are sold under brand names which include: OxyContin®, Percocet®, Palladone®(taken off the market 7/2005), Vicodin®, Percodan®, Tylox® and Demerol® among others. Heroin is also an opioid and is illegal.
Most opioids are prescribed for the treatment of moderate to severe pain. They act by attaching to specific proteins called opioid receptors, which are found on nerve cells in the brain, spinal cord, gastrointestinal tract, and other organs in the body. When these drugs attach to their receptors, they reduce the perception of pain and can produce a sense of well-being. However, they can also produce drowsiness, mental confusion, nausea, and constipation.
The effects of opioids are typically mediated by specific subtypes of opioid receptors (mu, delta, and kappa) that are activated by the body’s own (endogenous) opioid chemicals (e.g., endorphins, encephalins). Have you ever seen a person running in a snow storm or torrential down pour? This is a sign that this person is benefitting from and wanting to continue having an amount of endorphins in his/her system. We all have them and make them naturally and endorphins are helpful to us all.
Repeated administration of opioid drugs (prescription or heroin) causes INHIBITED production of endogenous opioids (aka the “runners high”). Opioid medications can produce a sense of well-being and pleasure which is similar to what we all naturally make. Sadly, by taking prescribed opioids regularly, our bodies begin to shut down the body’s ability to make naturally occurring endorphins. It is as if the body says to itself “Why bother putting effort into this? I need to conserve energy and will focus on another area in the body.”
The down side is that when the body stops making naturally occurring (endogenous) endorphins, discomfort ensues when the drugs are discontinued. Then a snow ball effect begins: the person becomes addicted and feels more pain (i.e., withdrawal) and wants more medication/drug to decrease the pain, which then leads to an increase in dependency.
Opioid medications can produce a sense of well-being and pleasure, but there is a group of folks who report that they do not like, nor can tolerate, how opioid medications make them feel and often stop taking a prescribed medication for pain almost immediately. (More on this in a later blog, but do keep this in mind.)
People who do like how prescribed opioid medications make them feel can slowly begin to intensify their experience by taking the drug in ways other than those prescribed. For example, extended-release oxycodone is designed to release slowly and steadily into the bloodstream after being taken orally in a pill; this minimizes the euphoric effects. An addicted person may abuse this legal medication by crushing pills to snort or inject them which not only increases the euphoria but also increases the risk for serious medical complications. Using/abusing opioid medications in this way is where the danger comes in and why we hear about so many people needing to be revived from abusing both prescribed opioids and heroin. As with any drug/medication, abusing an opioid can lead to dangerous outcomes, including: respiratory arrest, coma, and addiction. When people tamper with long-acting or extended-release medicines, which typically contain higher doses because they are intended for release over long periods, the results can be particularly dangerous.
When a person has become addicted, she/he often will turn to illegal substances to avoid the withdrawal from the “high” associated with pain relief from legally prescribed medications. Heroin is one of these options and is very dangerous since the potency is not regulated and there are often other additives (e.g. fentanyl) which are very dangerous. The number of heroin users in the United States nearly doubled between 2005 and 2012, from 380,000 to 670,000 and the number keeps rising. Heroin abuse, like prescription opioid abuse, is dangerous both because of the drug’s addictiveness and because of the high risk for overdosing.
As noted above, the use of heroin is dangerous and this is compounded by the lack of control over the purity of the drug injected and its possible contamination with other drugs (such as fentanyl, a very potent prescription opioid that is also abused by itself). All of these factors increase the risk for overdosing, since the user can never be sure of the amount of the active drug (or drugs) being taken. In 2010, there were 2,789 fatal heroin overdoses, approximately a 50 percent increase over the relatively constant level seen during the early 2000s. What was once almost exclusively an urban problem is spreading to small towns and suburbs.
Additionally, the abuse of opioids, like heroin, which is typically injected intravenously, is also linked to the transmission of other diseases. Not only has there been a significant spike in addicts and deaths associated with opioid abuse, but there has been an increase in human immunodeficiency virus (HIV), hepatitis (especially Hepatitis C), sexually-transmitted infections, and other blood-borne diseases.
Sadly, in the amount of time it took me to write this blog, there were 4 more deaths (statistically) and many, many more people who required medical attention to be revived from overdoses. Our brave and dedicated first responders (e.g., fire fighters, EMTs and police) are stretched thin due to having to address this national crisis.
In my next segment, I will share with you who is most at risk, how she/he is becoming addicted and what the warning signs are. And as always, if you found this topic helpful/insightful, please feel free to share it.
Dr. Steven Atkins
No es una hipérbole el mencionar que esta es la peor epidemia de la historia de Estados Unidos. Este blog inicial va a enfocarse a que son los opioides y que está pasando con nuestros ciudadanos.
Opioides son analgésicos tal como: morfina, metadona, Buprenorfina, hidrocodona, oxycodone. Robitussin A-C solo por mencionar algunos. Drogas Opioides se venden bajo nombres que incluyen: OxyContin®, Percocet®, Palladone® (los quitaron del mercado env7/2005), Vicodin®, Percodan®, Tylox® y Demerol® al igual que otros.
La mayoría de los opioides son prescritos para tratar dolor moderado a severo. Actual al adjuntarse con proteínas especificas llamadas receptores opioides, los cuales se encuentran en células en los nervios del cerebro, espina dorsal, tracto gastrointestinal y otros órganos del cuerpo. Cuando estas drogas se adjuntan a sus receptores, reducen la percepción del dolor y pueden producir una sensación de bien estar. Aunque, también pueden producir mareo, confusión mental, nausea y constipación.
Los efectos de los opioides son típicamente mediados por subtipos específicos de receptores opioides (mu, delta y kappa) que son activados por los químicos opioides del mismo cuerpo (endógeno) e.g. Endorfinas, encefalinas). Alguna vez has visto una persona correré en una tormenta de nieve o un lluvia torrencial? Esta es una señal de que la persona está siendo beneficiada por o quiere continuar teniendo la cantidad de endorfinas en su sistema. Todos las tenemos y las producimos naturalmente y las endorfinas nos ayudan a todos.
Una administración repetida de drogas opioides (prescrita o heroína) INHIBE la producción de opioides endógenos (conocidos también como euforia). Medicamentos opioides pueden producir un sentido de bien estar y placer similar a lo que experimentamos al generarlo naturalmente. Tristemente, al tomar esta droga prescrita regularmente, nuestros cuerpos empiezan a detener la habilidad natural del cuerpo para producir endorfinas. Es como si el cuerpo se digiera a sí mismo, “porque pones empeño en esto?” Necesito conservar energía y me enfocare en otra parte del cuerpo.”
El efecto negativo de esto es que cuando el cuerpo deja de producir esto naturalmente (endógeno) endorfinas, la incomodidad sobreviene cuando las drogas se discontinúan. Un efecto de bola de nieve empieza: la persona se hace adicta y siente más dolor al retirarse y quiere más medicamento/droga para aminorar el dolor, que con lleva a una dependencia.
Los medicamentos Opioides pueden producir un sentido de bien estar y placer pero hay un grupo de personas que reportan que no les gusta o no toleran como el los medicamentes opioides los hacen sentir y es común que dejen de tomar el medicamento prescrito inmediatamente para el dolor. (Habrá más información de esto en otro blog, pero tenlo en mente.)
Las personas que no les gustan como los hacen sentir los medicamentos opioides prescritos pueden intensificar su experiencia lentamente al tomar la droga de otras maneras aparte de la indicada. Por ejemplo, lanzar oxycodone por periodos extensos está diseñado para entrar lentamente y tranquilamente a la torre sanguínea a través de una pastilla vía oral, esto minimiza los efectos eufóricos. Una persona adicta puede abusar de este medicamente legal al convertir en polvo las pastilla, inhalar o inyectar el polvo que no solamente incremente la euforia sino también incrementa el riesgo de complicaciones medicas serias. Usar o abusar de los medicamentos opioides de esta manera donde el peligro está latente es el motivo del porque muchas personas necesitan ser revividas por abusar de opioides prescritas al igual que la heroína. Como con cualquier medicamente o droga, abusar de un opioide puede llevar resultados peligrosos incluidos: paro respiratorio, coma y adición. Cuando las personas toman estos medicamentos por periodos extensos, los cuales normalmente contiene dosis mayores porque son prescritas para ser tomados entre periodos largos, pueden resultar particularmente peligrosos.
Cuando una persona se hace adicta él o ella empieza a buscar sustancias ilegales para evitar el efecto de retirarse de los medicamentos que eliminar el dolor que les causo los medicamentos legales prescritos. La Heroína es una opción y es muy peligrosa ya que su potencia no está regularizada y es común que tenga otros aditivos (eg. Fentalino) que es muy peligrosa. El número de consumidores de Heroína en los Estados Unidos se a duplicado entre 2005 y 2012 de 380,000 a 670,000 y el numero sigue incrementando. El abuso de la Heroína al igual que el abuso de los opioides prescritos, es peligroso por lo adictivo de la droga y porque alto riesgo de una sobredosis.
Como se menciona anteriormente, el uso de la heroína es peligrosa y esto es agravado por la falta de control de la pureza de la droga inyectada y su posible contaminación con otras (como la fentalino, un opioide muy potente prescrito que abusa de sí mismo). Todos estos factores incrementan el riesgo de sobre drogarse, ya que el usuario nunca puede estar seguro de la droga activa (o drogas) que se injieren. En el 2010, hubo 2,789 sobredosis fatales de Heroína. Aproximadamente un 50% de incremento sobre un nivel constante durante el año 2000. Lo que era un problema urbano exclusivo ahora se está extendiendo a pueblos pequeños y suburbios.
Adicionalmente, el abuso de los opioides como la heroína que típicamente es inyectada intravenosamente, está unido con la trasmisión de otras enfermedades. No únicamente ha habido un pico significante en los adictos y muertes asociadas con el abuso de los opioides sino que ha habido un incremento de muertes y incremento del virus VIH, hepatitis (especialmente Hepatitis C), infecciones trasmitidas sexualmente y otras enfermedades de sangre.
Tristemente, durante el tiempo que me tomo escribir este blog, hubo 4 muertes (estadísticamente) y muchas, muchas personas que requieren atención medican para ser revividos de sobredosis. Nuestros valientes bomberos, policías están muy ocupados dado a esta crisis nacional que deben de atender.
In my next segment, I will share with you who is most at risk, how she/he is becoming addicted and what the warning signs are. And as always, if you found this topic helpful/insightful, please feel free to share it. Dr. Steven Atkins
En mi próximo segmento, voy a compartir con ustedes quien está más en riesgo, y como él o ella se está siendo adicto y cuáles son los signos de alerta. Y como siempre, si encontraste este tema interesante por favor siéntete con la libertad de compartirlo.
Dr. Steven Atkins.
The Opioid Crisis in the USA was to be this topic, however, I wanted to continue with Self-Care and Mindfulness today.
(En Inglés y Español–desplazarse hacia abajo para español)
When one practices the breathing techniques listed in Topic #3, combined with sitting or standing still and “savoring” being in the moment, stress is reduced and Cortisol decreases. There are many of us who continue to struggle with finding ways to be in the moment, to appreciate the present, which is a Present. Often we will worry about tomorrow, what will happen next, or be caught up in the daily “to do” lists and lose sight of the here and now.
Take a moment each day to practice this each technique of breathing and taking stock of what is and what is not wholesome (aka, helpful to well-being). FYI: these tips have been shown to increase ones ability for empathy–both toward the self and others. The parts of the Cortex are actually enhanced and can be seen to improve function via MRI and CT scans. In other words, this is great stuff and this exercise can begin this process.
So stand of sit comfortably and begin breathing. Eyes open or shut, taking breaths in through your nose and inhaling deep into your belly (not up into your shoulders). After 10 breaths, repeat this phrase: “No feeling is permanent, all fade with time.” This allows us to realize that any emotion, be it happy or anxious or angry, is passing—-which then leads to being mindful that whatever comes our way is something we can observe, be less reactive, and can handle without avoiding the feeling(s) and making them larger.
I think this link helps demonstrate the goal sought: Look up “The Fly Meditation” on YouTube.
Tema #5, Continuación del ser consciente
La Crisis Opioid en USA era el tema pero quiero continuar con el auto cuidado y el ser consciente el día de hoy.
Cuando uno practica las técnicas de respiración mencionadas en el tema #3, combinadas con sentarse o pararse y “saborear” estando en el momento, el estrés se reduce y el Cortisol disminuye. Hay muchos de nosotros que le batallamos al encontrar maneras de estar en el momento, de apreciar el presente, que es un Presente. Seguido nos preocupamos por el mañana y que pasara después o nos sumergimos en la lista diaria por hacer y perdemos el sentido del hoy y el ahora.
Tomate un momento cada día para practicar esta técnica de respiración y de hacer un análisis de que no te hace bien. Para tu información: estos tips han mostrado incrementar la habilidad de empatía hacia uno y hacia otros. Las partes del Córtex son actualmente embellecidas y muestran mejoría a través de una resonancia o tomografía. En otras palabras, son cosas maravillosas y este ejercicio puede empezar este proceso.
Entonces siéntate erguido confortablemente y empieza a respirar. Tus ojos abiertos o cerrados, empieza a respirar por tu nariz y exhalar profundo hacia tu estomago (no levantes los hombros). Después de respirar 10 veces, repite esta frase: “Ningún sentimiento es permanente, todo se desvanece con el tiempo.” Esto nos permite darnos cuenta que cualquier emoción, ya sea felicidad, coraje o ansiedad es pasajera y que nos puede llevar a ser darnos cuenta que lo que venga es algo que podemos observar, tener menos reacciones y controlar sin evitar los sentimientos y hacerlos más grandes.
Creo que este link ayuda a demostrar el objetivo en mente:
ABRAZOS!
Consider adding in these options into your diet to help move toward Mindfulness and Well-Being (En Inglés y Español–desplazarse hacia abajo para español):
There are some robust studies that suggest adding in these options into your dietary habits can be helpful. Moreover, many of my patients and friends have reported that the tonic listed below has been helpful in increasing energy. So consider trying it out for a couple of weeks and see how you feel. Of course, be mindful of any medications that may negatively interact with these suggestions—consult your Primary Care Doctor if you have any questions.
1) You read last week, an ounce of dark chocolate (60%) or higher each day has shown a decrease in depressive symptoms. So enjoy! I am eating an ounce as I type this.
2) Add cruciferous vegetables into your diet. There is data to support that eating 3 to 4 servings a week helps to decrease your chances of developing cancers, and they are great for your latter part of digestion! Get your kids to start eating them early on—broccoli is a great place to start. Cruciferous veggies include: broccoli, Brussel sprouts, cabbage, broccoli, cauliflower, kale, and bok choy. Some have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research. Through different mechanisms, two other compounds found in cruciferous vegetables — indole 3-carbinol and crambene — are also suspected of activating detoxification enzymes. EAT UP!!!
3) Try this tonic daily and see what it does for your energy levels and liver functions. The ingredients are common in most of our cabinets. I tend to drink it in the evenings before bed but some patients and friends report doing so in the morning is better for them. Add the following into a heated cup of water and enjoy: lemon or lime juice (tablespoon), apple cider vinegar (tablespoon), pure honey (teaspoon),
turmeric (pinch), cinnamon, (pinch), cayenne pepper (pinch), rosemary (pinch).
Remember, the road to self-care and Mindfulness starts with small steps. Let’s work to get our stress number below 4 and implement the suggestions provided from Topics 1 -4.
Next Topic: The Opioid Crisis in the USA. Again, should you find these postings helpful, please feel free to share them! Dr. Steven Atkins.
ema #4, Considera agregar estas opciones en tu dieta para que te ayude a ser más consciente y con más bienestar.
Hay más estudios profundos que sugieren agregar estas opciones a tu dieta habitual que te pueden ayudar. Más aun, mucho de mis pacientes y amigos han reportado que la lista tónica enlista a continuación les ha ayudado a incrementar su energía. Entonces intenta probarlo hacerlo por unas semanas y ve cómo te sientes. Claro, se consciente de cualquier medicamente que pueda interactuar negativamente con estas sugerencias, consulta tu medico de cabecera si tienes alguna duda.
1) Al leer el tema de la semana pasada, una onza de chocolate oscuro (60%) o más cada día ha demostrado reducir los síntomas depresivos. Entonces disfruta! Yo estoy comiendo una once mientras escribo esto.
2) Agregar vegetales crucíferos en tu dieta. Hay unos datos que apoyan que el comer de 3 a 4 porciones a la semana ayuda a reducir las oportunidades de desarollar canceres y son grandiosos para la parte de la digestión! Haz que tus hijos los coman desde una edad temprana, pueden empezar con brócoli. Los vegetales cruciferos son los siguientes: brócoli, Bruselas, col, coliflor y lechuga. De acuerdo a una investigación del American Institute for Cancer Research algunos han mostrado que tienen la habilidad de detener el crecimiento de células cancerígenas en tumores de seno, útero, pulmón, colon, hígado y cérvix. A través de mecanismos diferentes, otros dos compuestos se encuentran en vegetales cruciferes—indolo 3-carbinol y crambeno—que se sospecha que activan la desintoxicación de enzimas. Empieza a comerlos!
3) Intenta este tónico diario y ve que hace con tus niveles de energía y funciones de hígado. Los ingredientes son comunices y están en la mayoría de nuestra alacenas. Yo suelo tomarlo en las tardes antes de ir a dormir pero algunos pacientes y amigos reportan hacerlo en la mañana y es mejor para ellos. Agrega lo siguiente a un vaso con agua tibia y disfruta: una cucharada de limón (verde o amarillo), una cucharada de vinagre de manzana, una cucharada de miel, una pizca de cúrcuma, una pizca de canela, una pizca de pimienta de cayena y una pizca de romero.
Recuerda, el camino para el auto-cuidado y el ser consciente empieza con un pequeño paso. Vamos a trabajar para bajar nuestro estrés a un número más bajo que 4 e implementar las sugerencias proveídas de los temas.
4. Proximo tema: La Crisis Opioid en USA. Otra vez, si encuentras los temas interesantes por favor comparte! Dr. Steven Atkins.
(En Inglés y Español–desplazarse hacia abajo para español)
So, we are hoping to learn how to reduce out Stress level to around a 4. Last posting noted that many of us are reporting being in the 7-10 range. Way too high!!
So here are some proven steps for us all to remember and be more MINDFUL of to enhance our sense of well-being and to pass along to others to spread the word:
1) We are animals. Literally. Yet how many of us actually take the time to reconnect with the out-of-doors? Walking barefoot on the ground/grass/beach actually reduces stress levels and Cortisol in out blood streams. Cortisol is a chemical that wreaks havoc on out organs, blood pressure, brains. So take some time every day to reconnect with the wilderness, or the back yard. Watch the birds, hike through the woods, listen to the stream nearby. You will feel the difference!
2) Sleep hygiene: yes, hygiene. We all watch how often we brush our teeth (dental hygiene) but how well do we monitor our sleep patterns? 7 – 9 hours a night is focal and can reduce stress levels. Stay away from blue lights (TV, phones, computers, etc.) 30 minutes before bed to allow the naturally occurring chemical Melatonin to start seeping into your brains. Sleep hygiene is focal to helping reduce stress levels!
3) “When in doubt, spread it out.” I say this when lecturing to mental health professionals about Ethics. Should you have a difficult patient/clinical issue—-seek consultation. This applies when you are stressed. Do not go it alone. Hopefully by the mid 20s each of us has 2 solid and trustworthy friends with whom we can “spread it out”—share your worries and stressors. The act of connecting with another is focal to a stronger sense of well-being. Again, we are animals—social ones. “Lean on me” is one of my FAVORITE songs—its message is salient and true.
4) Exercise, yes get our butts off the couch. On the days I do not feel like going to the gym—-those are the days I make a personal agreement to “just got for 15 minutes.” It works. Exercise when tired (aka a symptom of stress) actually re-invigorates the soul. Take a walk each day (maybe barefoot—see #1) and make sure you get at least 15 – 20 minutes of exercise a day.
5) BREATHE. VERY IMPORTANT. Did you know that many of us do not know how to breathe properly? Do you find yourself awning often? How about sighing often? These can be signs that you are not breathing properly. Watch others when they are stressed and you will see them breathe up—as in, their shoulders will rise. THIS IS BAD. VERY BAD. I know we have all been told we need rock hard stomachs, but we need to learn to breathe into our stomachs—-as in have them look like they are pooching out. Try this now: place your hands on your stomachs and focus on taking 10 deep breaths in while your stomach protrudes out. DO NOT BREATHE UP AND HAVE YOUR SHOULDERS RISE. Exhale slowly, like a balloon that is slowly leaking. Do this 10 times and watch how you feel. It’s nice isn’t it? Practice breathing properly 5 times a day. (BTW, exercise —the cardio type allows for proper breathing). Breathing is the best gift you will give yourself. It reduces stress, cortisol, etc.
6) Eat chocolate! Seriously. BUT it needs to be 60% or higher of dark chocolate— 1 ozs. a day. There are studies out there that has shown doing this can be as effective at taking an antidepressant. Remember, 60% or higher of dark chocolate.
7) Unplug. I know this sounds antithetical given that you are reading this while being plugged in. However, we are social animals and need to connect, face-to-face. (See #3.)
8) Practice SAVORING. It is a Buddhist practice and I find it wonderful for the soul. It is another step toward becoming Mindful. Watch the daily progression of a flowering plant as it flowers. I have several in my yard that I try to watch grow. Currently, there is this out-of-this-world looking fern that is sprouting from the dirt. It grows slowly each day and I practice Savoring it—watching its progress and noticing its changes. Doing exercises like savoring helps to gets us out of our heads—away from our worries, and when you add in being outside, barefoot and breathing—-HELLO! CAN YOU SAY CALMING?
I hope this short list helps to achieve a stress level lower than 4. Next posting will be concrete advice on what to eat, drink and avoid to mange better self-care.
If you find these postings helpful, please feel free to share! Dr. Steven Atkins
ema #3 AUTO AYUDA Esperamos aprender cómo reducir el nivel de estrés a un 4. En el post anterior se comentó que muchos de nosotros estamos en el rango de 7-10. Es demasiado alto!! Aquí tenemos unos pasos para que nos acordemos y seamos más CONCIENTES de mejorar nuestros sentido de bienestar y de compartir con los demás y que pasen la voz de que:
1) Somos animales. Literalmente. Aunque cuantos de nosotros nos tomamos el tiempo de reconectarnos con la naturaleza? Caminar descalzo en el piso/pasto/playa lo cual reducen los niveles de estrés y Cortisol en nuestro flujo sanguíneo. Cortisol es un químico que causa destrucción en nuestros órganos, presión sanguínea y cerebro. Por esto tomate tiempo diariamente para reconectar con la naturaleza o incluso tu jardín. Observa los pájaros, camina en el bosque, escucha el rio cercano. Sentirás una diferencia!
2) Higiene del sueño: si, higiene. Todos nos damos cuenta que tan seguido nos cepillamos los dientes (higiene dental) pero que tan bien monitoreamos nuestros patrones de sueño? 7-9 horas durante la noche es primordial y puede reducir los niveles de estrés. Mantente alejado de luces azules (televisión, teléfonos, computadoras, etc.) Deja que la Melatonina, el químico natural que produce el sueño, haga su labor. Higiene del sueño es importante para reducir los niveles de estrés!
3) “Cuando tengas duda, pregunta.” Yo digo esto cuando doy discursos de ética a los profesionistas de salud mental. Si tienes un paciente difícil/con un problema clínico—busca ayuda. Esto aplica cuando estas estresado. Busca ayuda. Se espera que para cuando cumplimos veinte y cinco años cada uno de nosotros tengamos 2 amigos en quien podamos confiar y a quien podamos “preguntar”—comparte tus preocupaciones y motivos de estrés. El acto de conectar con otros es importante para tener un mejor bienestar. Otra vez, somos animales y sociables. “Lean on Me” es una de mis canciones FAVORITAS—su mensaje es claro y verdadero.
4) Ejercicio, si párate del sillón. Los días que no quiero ir al gimnasio, esos son los días que hago un acuerdo conmigo mismo de ir “solo 15 minutos”. Funciona. Ejercítate cuando estés cansado (también se conoce como un síntoma de estrés) y regenera el alma. Camina diario (talvez descalzo—ve #1) y asegúrate de que por lo menos hagas ejercicio de 15-20 minutos al día.
5) RESPIRA. ES MUY IMPORTANTE. Sabías que muchos de nosotros no sabemos respirar adecuadamente? Te encuentras bostezando frecuentemente? Y suspirando? Estos pueden ser señales de que no estas respirando bien. Observa a otros cuando están estresados y veras que respiran profundo, en otras palabras sus hombros se levantaran. ESTO ES MALO. MUY MALO. Yo sé que a todos nos han dicho que necesitamos un abdomen fuerte, pero necesitamos aprender a respirar con nuestro abdomen, en otras palabras que parezca un bulto. Intenta esto: pon tus manos en tu abdomen y enfócate en respirar profundo 10 veces mientras tu abdomen sobre sale. NO RESPIRES HACIA ARRIBA Y TAMPOCO LEVANTES TUS HOMBROS. Exhala lentamente, como un globo que lentamente se desinfla. Has esto 10 veces y observa cómo te sientes. Apoco no es agradable? Practica respirando adecuadamente 5 veces al día. (Por cierto, al hacer ejercicio cardiovascular permite hacer una respiración adecuada). Respirar es el mejor regalo que te puedes dar a ti mismo. Reduce el estrés y el cortisol, etc.
6) Come chocolate! De verdad. PERO debe de ser 60% o más del chocolate oscuro, 1 oz. por día. Hay estudios que dicen que el hacer esto puede ser tan efectivo como tomar antidepresivos. Recuerda, 60% o más que sea chocolate oscuro.
7) Desconéctate. Sé que esto suena contradictorio dado a que estás leyendo esto mientras te estas sumergiendo. Pero, somos animales sociales y necesitamos conectar, cara a cara (ve #3). 8) Practica SAVOREAR. Es una práctica Budista y lo encuentro maravilloso para el alma. Es otro paso para convertirte consiente. Ve el progreso diariamente de una flor mientras está en proceso de florecer. Tengo varias en mi jardín que trato de observar mientras crecen. Actualmente hay un helecho fuera de este mundo que está saliendo de la tierra. Crece lentamente todos los días y practico el saborear cada momento, verlo progresar y notar sus cambios. Hacer estos ejercicios como el saborear, ayuda a salirnos de nuestras cabezas, lejos de nuestras preocupaciones y cuando le agregas el salir descalzo y respirar….BUENO! ASI O MAS TRANQUILIDAD?
Espero que esta lista corta te ayude a lograr un nivel de estrés menos de 4. El próximo post va a ser un sugerencia concreta de que comer, tomar y evitar para lograr un mejor autocuidado. Si estos post son de ayuda, siéntete con la libertad de compartir! Dr. Steven Atkins.
Are you feeling tired all the time or feeling as if your energy levels are always running low? Take a moment to do this exercise in private before reading any further and see just how “normal” you are compared to recent research done by the APA. Write down in descending order the top 5 things that you feel are making you worry or that are the most stressful issues in your life. The first issue or thing on your list should be the most worrisome and the 5th thing will be your least worrisome stressor. I will provide you with the most-up-to-date information so you can compare your list. So take a moment and then continue reading.
Ahh, now, no peaking!! This exercise is not a test and is not meant to stress you out—it is an exercise to begin the process of becoming more mindful and increasing self-care. Stop reading and write down your top 5 in rank order…….NO ONE NEEDS TO KNOW WHAT YOU WRITE DOWN BUT YOU.
Important findings from the APA (March, 2016):
24% of adults report these levels, compared with 18 % in 2014. Prior to 2014 the reported stress level was at an average of 3.6 out of a 10 point scale.
Results suggest that there are significant disparities in the experience of stress itself, and that stress also may be associated with other health disparities.
The nearly one-quarter (23 %) of adults who report that their health is only “fair” or “poor” have a higher reported stress level on average than those who rate their health as “very good” or “excellent.”
SO here is the listing with #1 being the most worrisome for Americans:
Since 2007 -2015:
HOWEVER there has been a change for the next 3 in 2015: This year, for the first time
Now look back at your list and you will likely find that it is very similar to one I just provided via the APA, 2016.
It is important to note and for us all to understand that the goal in life is not to have any stress present. In fact, a little amount is a good thing as it increases productivity, zeal to improve, creativity, etc. However, if you feel that your list of 5 stressors puts you above the 3.6 number of current stress, then there are ways to better deal with and reduce your number.
How do you establish your current number? Well, look at your top 5 stressors and then think of a number from 1 to 10, with 10 being extremely stressed over your list of 5. What did you honestly give yourself? Remember, no one will know what you rate for your personal level.
So how do we learn to manage stressors and routinely monitor where we are on the 1 – 10 scale? The first step is learning how to be Mindful. Congratulations, because making your list of top 5 stressors and then giving yourself a score from 1 – 10 is the first step towards becoming Mindful. Studies on Mindfulness are yielding impressive positive behavioral health (mental health) and health outcomes.
Last week’s posting on the increase in completed suicides ties into the need for us all to learn how to be more Mindful and to help those around us to be better at Mindfulness practices, as well. If you find this post helpful please share.
So stay tuned for next week as I share with your some strategies to decrease your overall number associated with stressors in our lives. Let’s work together to get our own personal numbers at or below a 4!
Dr. Steven Atkins
There has been a spike in the number of suicides in this country. What we all need to know is that the increases are across all ages, all levels of SES and races/genders. It is at ITS HIGHEST LEVELS IN MORE THAN 25 YEARS. Teens and especially females and young women are committing suicide at an alarming rate. Please consider when and how often you allow your kids to have access to “smart” phones and computers—-where there is a tremendous amount of flack thrown at others. It is hard for an adult to handle negative and potentially abusive posts/comments BUT IT IS ALMOST IMPOSSIBLE FOR A YOUNG KID OR TWEEN TO KNOW HOW TO DO THIS. Internet access is as stressful and potentially dangerous as handling a firearm. In fact, parents are better at locking up and monitoring firearms than they are at monitoring internet usage.
Every age group since 1999 has seen a dramatic increase in suicide and the most troubling (not to imply that the lesser is least troubling) is young girls and women. Note that girls 10 – 14 have had a 3xs increase in suicide.
Please talk with and listen to your family and friends. Look for the signs of concern: loss of interest in others/activities; poor sleep; diet changes; agitation; drops in grades/work production, changes in friends/withdrawal, etc.
Next week: caring for ourselves to better prepare for caring for others.
I will continue these posts based on sharing/comments. Let me know if this is pertinent as we are all busy and I never want to waste anyone’s time. IF you find this valuable please share on your timeline.
Dr. Steven Atkins