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  • Bearing up under stress | Esperanza - Hope To Cope
    as we might train ourselves to lift more weights Research shows that resilience and positive emotion can be developed in a way that increases well being and protects against anxiety and depression explains Denise Clegg MA of the University of Pennsylvania s Positive Psychology Center As program officer for the center s Positive Neuroscience project she keeps tabs on current research The trick is in being able to shut off the heightened response when it s not practical or no longer needed For example one recent study by so called happiness researchers found that small moments of positive emotion such as appreciating a pretty view out the window or feeling grateful for someone s kindness help build ego resilience or the ability to adapt to changing environments The study appeared in the journal Emotion in June 2009 While attitude is important how we respond to what happens to us also appears to be moderated by our genetic makeup though exactly how is still murky We know that many psychological illnesses depression included probably arise from the combination of a genetic predisposition and some environmental triggers Kalynchuk explains But even though there s been some progress in understanding some of the genes that may be altered it s complicated because it s not one or two or three genes but probably a large number of them It s going to take a while to kind of map it all out Indeed a gene that had been identified as having a role in depression following stressful life events may not be a player after all An analysis published in the June 17 2009 issue of The Journal of the American Medical Association looked at 14 studies done on that particular gene a serotonin transporter dubbed 5 HTTLPR and disputed the previously established connection However the researchers did find that the number of stressful life events was significantly associated with depression One way the body activates its fight or flight response is by producing cortisol otherwise known as the stress hormone which heightens memory and lowers sensitivity to pain among other things Secreted by the adrenal glands cortisol is also involved in important functions such as regulating blood pressure and releasing insulin for blood sugar maintenance Just as important however is the body s ability to follow its quick bursts of cortisol in stressful situations with a relaxation response to help it rest Whether because of unrelenting strain or individual reaction to stress we aren t always able to recover without intervention If your body is constantly in a low level arousal state because of stress that seems to have become the new normal it just consumes a great deal of energy and throws the internal balances out of whack says Eli Bay dubbed by Toronto s Globe and Mail newspaper as Canada s stress guru Bay founded the Relaxation Response Institute in Toronto where he helps individuals with depression and others learn how to regulate their reactions I start with techniques that are described as being in the body such as muscle relaxation and controlled breathing Bay explains because even healthy people in this culture have difficulty focusing their minds in any serious way for any period of time Such techniques work for John L of San Francisco California who created a tranquil room in a loft above his garage Accented with white lights and a branch he found at the beach it s a place he can go to stop thinking about the unfinished projects that weigh him down whether a table that needs refinishing or the website he needs to build for his wife s housekeeping company which he oversees John who has dealt with depression since childhood retreats to the space twice a day to write in his journal and focus to really try to get back into my body All the world outside is always up and down but I can come back to a nice quiet clean space he says I just find peace there Sidebar Working around stress The layoffs furloughs and pay cuts imposed on workers during the long recession have certainly added to stress and the psychological distress that goes with it A survey conducted for Mental Health America and the National Alliance on Mental Illness in fall 2009 found that unemployed individuals were four times as likely as those with jobs to report symptoms consistent with severe mental illness Workers who experienced pay cuts reduced hours or other involuntary changes on the job were twice as likely to have those symptoms Statistics Canada s landmark Community Health Survey on Mental Health and Well being found that life stress often precedes depression Among other findings from the 2004 survey Male employees are more vulnerable to work related stress while female workers are vulnerable to stress from juggling multiple roles on and off the job Meanwhile having depression can add to employees stress about job security According to the Mood Disorders Society of Canada s 2009 National Survey on Depression 55 percent of Canadians with depression worry that their symptoms could be misinterpreted as a lack of interest in work and 73 percent of that group believe that makes them more vulnerable to layoffs A study published in the January February issue of the American Journal of Health Promotion found that a stressful work environment combined with depression does make workers less productive According to lead author Debra Lerner PhD of Tufts Medical Center depressed employees are often very fatigued and have motivational issues They also may have difficulty handling the pacing of work managing a routine performing physical job tasks and managing their usual workload The findings come as no surprise to Lise E a librarian from Northfield Vermont When stress from the many responsibilities in her life tips her into depression her fatigue and inability to concentrate translate to a more lackluster performance at work Rather than tackling a larger project she says I tend to be a little less creative and focus

    Original URL path: http://www.hopetocope.com/bearing-up-under-stress-3/ (2016-02-14)
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  • Everyday Heroes: Redefining success | Esperanza - Hope To Cope
    November 12 2015 12 01 am If you re someone like me or know someone living with depression or anxiety and any other chronic health issue it s important to understand relapse is How to Keep Yourself Sick July 2 2015 12 01 am I did a community workshop this past week based on my latest book Transforming Illness to Wellness I had a young lady in the Lesson Plan Depression and Learning from Relapse February 1 2015 10 20 am Relapse is a reality If depression returns use it to learn management strategies By Robin L Flanigan You ve pulled through an episode of Winning the Relaspe Tug O War October 16 2014 12 01 am This past week I did a training workshop for healthcare providers I d like to share with you one of the relapse prevention strategies I CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19 2014 CONNECT esperanza s Hope Write a Letter to the Editor SoundOFF Forum Home About Us My Account Checkout Professional Writers Advertising Contact Us Partners Portal Cart Subscribe Back to Top Copyright 2015 Hope to Cope All Rights Reserved Newsletter Signup esperanza Magazine s e newsletter offers the latest research news healthy lifestyle features and inspirational profiles for our depression and anxiety community If you are a human and are seeing this field please leave it blank Fields marked with a are required Afghanistan Albania Algeria American Samoa Andorra Angola Anguilla Antarctica Antigua And Barbuda Argentina Armenia Aruba Australia Austria Azerbaijan Bahamas Bahrain Bangladesh Barbados

    Original URL path: http://www.hopetocope.com/everyday-heroes-redefining-success-3/email/ (2016-02-14)
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  • Everyday Heroes: Redefining success | Esperanza - Hope To Cope
    20s Tod co founded a company to market a product he d come up with a computer program that allowed companies to ascertain whether Internet buzz about them was positive or negative In 2000 the company went public and Tod and his partners were suddenly worth millions But Tod the CEO and president couldn t enjoy his success One of the things I ve learned about depression is that it comes in many different forms and not everyone starts out feeling low The first depressive symptoms I had were the real feelings of inadequacy that I m in over my head and I don t deserve the success I m getting Everything he d ever wanted was within grasp Not only were his shares in the company worth something like 10 million on paper at least he d also recently been given the opportunity to fulfill another lifelong dream To produce and host a national radio show about technology on CBC Radio On top of that he d been booking lucrative public speaking engagements But he could find no joy in any of it a feeling that would visit him again and again in the years that followed Things came to a head at a company launch party when Tod and his three business partners their three dozen employees and the company s funders gathered at the firm s posh office in downtown Vancouver to celebrate their first product release Tod spent most of the night in tears hiding out in the relaxation room he d set up for employees while his then girlfriend Jacquie sat with him and tried to comfort him I just felt like a fraud he recalls I was so depressed I wasn t even thinking rationally Tod left his company a couple of months later after its venture capitalists pulled him and his partners aside and told Tod he needed to focus more on the business They were aware that I wasn t alright I said the radio thing was a dream job and I was going to focus only on that Tod recalls Realistically I knew there was this looming darkness and I couldn t figure out where it was coming from So I walked away Message in a bottle Leaving the company did not ease Tod s symptoms Not knowing why he felt so bad he began to drink heavily for the first time in his life Still he managed to keep up with his radio show leaving the studio in mid afternoon so he could work from home and put some alcohol in my blood I thought I d found this magical elixir that made me feel a bit better he says The alcohol was a coping mechanism for my still undiagnosed depression Tod was able to keep both his depression and his drinking from Jacquie now his wife for several years But he finally began to drop the balls in his juggling act He felt too exhausted and unfocused to socialize

    Original URL path: http://www.hopetocope.com/everyday-heroes-redefining-success-3/print/ (2016-02-14)
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  • How to Keep Yourself Sick | Esperanza - Hope To Cope
    Please don t let this be you To Living Well TODAY Tagged with Carol L Rickard instability managing anxiety managing depression medications relapse About the author Carol L Rickard Has 87 Articles Carol L Rickard LCSW is a leading authority on coping skills training She has written over a dozen publications conducted national training workshops on stress wellness and has over 20 years experience facilitating coping skills wellness groups in hospital based programs She is founder CEO of WellYOUniversity LLC a health education company dedicated to empowering individuals with the tools and supports to achieve lifelong wellness Her unique approach called Whole Brain Wellness is the result of having lived both sides of depression as the patient and as the professional Carol s latest books include Moving Beyond Depression LifeTools Emotional Eating and Putting Your Weight Loss on Auto Visit Carol s websites WellYOUniversity com and ThePowerofWordsEquote com 1 COMMENT Chris July 21 2015 Reply Thanks Carol This is very good advice simple but very important and practical LEAVE YOUR COMMENT Cancel reply Your email address will not be published Required fields are marked First Name or Nickname Do not use full name Email Message RELATED ARTICLES Tips For Managing Your Weight While Taking Medication February 11 2016 12 01 am Have you or someone you know ever had the experience of taking a particular medication and gaining a lot of weight What do you do Do Taking Shortcuts Really Work February 4 2016 12 01 am I recently discovered a new bad habit that I have When I get in a hurry I tend to take shortcuts The problem is the A New Way To Discover Some Hidden Strengths January 28 2016 12 01 am I LOVE learning new tools Better yet I love sharing new tools and I ve got a great one to share with you today I m a How Anger Gets A Bad Rap January 21 2016 12 01 am Are you someone who thinks it is bad to get angry Maybe you know someone like this Over the past 23 years I have worked CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION

    Original URL path: http://www.hopetocope.com/blog/how-to-keep-yourself-sick/ (2016-02-14)
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  • Winning the Relaspe Tug O’War | Esperanza - Hope To Cope
    in your thoughts This is how I now use it everyday Secondly is by downloading completing the worksheet below Relapse Tug O War To Living Well TODAY Tagged with Carol L Rickard Identifying triggers relapse relaspe prevention Wellness Recovery plan wellness strategies About the author Carol L Rickard Has 87 Articles Carol L Rickard LCSW is a leading authority on coping skills training She has written over a dozen publications conducted national training workshops on stress wellness and has over 20 years experience facilitating coping skills wellness groups in hospital based programs She is founder CEO of WellYOUniversity LLC a health education company dedicated to empowering individuals with the tools and supports to achieve lifelong wellness Her unique approach called Whole Brain Wellness is the result of having lived both sides of depression as the patient and as the professional Carol s latest books include Moving Beyond Depression LifeTools Emotional Eating and Putting Your Weight Loss on Auto Visit Carol s websites WellYOUniversity com and ThePowerofWordsEquote com LEAVE YOUR COMMENT Cancel reply Your email address will not be published Required fields are marked First Name or Nickname Do not use full name Email Message RELATED ARTICLES Tips For Managing Your Weight While Taking Medication February 11 2016 12 01 am Have you or someone you know ever had the experience of taking a particular medication and gaining a lot of weight What do you do Do Taking Shortcuts Really Work February 4 2016 12 01 am I recently discovered a new bad habit that I have When I get in a hurry I tend to take shortcuts The problem is the A New Way To Discover Some Hidden Strengths January 28 2016 12 01 am I LOVE learning new tools Better yet I love sharing new tools and I ve got a great one to share with you today I m a How Anger Gets A Bad Rap January 21 2016 12 01 am Are you someone who thinks it is bad to get angry Maybe you know someone like this Over the past 23 years I have worked CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What

    Original URL path: http://www.hopetocope.com/blog/winning-the-relaspe-tug-owar/ (2016-02-14)
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  • Are you an Introvert? Embrace it! | Esperanza - Hope To Cope
    little more Don t get me wrong I love spending time with him but sometimes it s good to get away from him and the guys after a football weekend I am learning to balance being an extrovert and being able to take time for myself I caught that a couple times in this article It s okay to like your time on your own or like your time at a party but it s also important to see the other side I will not lie I ve caught myself wrongly judging an introvert because I just don t understand the lifestyle or what they go through to prepare for a social event At the end of the day we all live our lives in different ways and it s all about finding the balance that works for you RELATED ARTICLES Appreciating the Compassion Fatigue and Vicarious Trauma Experienced by Therapists February 2 2016 12 35 am The long row of 80 motorcycle police officers in a two wide formation was followed by a black hearse and a black limousine We passed them Andrew Solomon Reflects on Resilience February 1 2016 2 03 pm In Andrew Solomon s award winning memoir The Noonday Demon he explored depression recovery and resilience through his experiences and a larger scientific and cultural lens Moms Parenting Depression February 1 2016 1 44 pm When a mother has depression the whole family feels it These coping strategies can help mom dad and the kids weather the added stress Pain in Body Pain in Mind February 1 2016 1 28 pm When depression travels with a chronic medical condition like diabetes heart disease or lupus it s important to double down on all your coping strategies Book Categories All Books Anxiety Depression Children For Loved Ones Living Well Memoirs Treatment CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some

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  • Are you an Introvert? Embrace it! | Esperanza - Hope To Cope
    natural inclinations often clash with social norms that emphasize participation and sociability Cain the Quiet Revolution co founder tells a story about her rude awakening at summer camp which she imagined as an idyllic retreat of girls peacefully reading in their bunks Then there are circumstances that are just a bad fit creating more stress for an introvert than for an extrovert in the same situation That s when having a kit of coping strategies can help David who lives in southern Ontario has always been more at ease when by himself or with a few close friends He recalls the tension he felt as an introverted manager in a fast paced work environment The job involved chairing meetings talking to staff on a daily basis checking in frequently with employees from other departments and hosting training events that could draw up to 100 people In most cases he came up with techniques to make his interactions easier preparing a script in advance say or looking at the back wall while giving presentations It s harder when his wife wants him to come along to an impromptu get together It s the spur of the moment things that throw me off he says If I know it s coming I can do some visualization and positive affirmations David who lives with depression also finds it helps to monitor his inner monologue My psychologist says to watch my negative thought patterns and replace them with something better so I say It s okay There s nothing to harm me there I will be safe That not only improves depression and anxiety but also helps bring me out of my shell a little farther he explains James Murch MA a licensed therapist in private practice in Nova Scotia uses the term negative cognitive appraisals for personal put downs about inadequacy and offers an example for turning one on its head Say you start to botch a presentation Instead of thinking All these people are noticing I m having trouble and they re going to judge me harshly try thinking I m not the first person to be in this situation so even if I mess up they ll probably understand TRY TRY AGAIN One way to get more comfortable as a pretend extrovert is to practice being in uncomfortable situations The best thing to do is to put yourself out there to step outside your comfort zone advises Murch But people shouldn t be aggressively trying to change their personality If someone is introverted it s almost inconsistent with the principles of good mental health to apologize for it Carol of Texas arranged appearances to speak on depression and marriage in order to build her confidence about interacting with others But she also recognizes the importance of stepping back to recharge I tend to hide from everybody because that s my natural instinct says the mother of two and now I know there s a difference between that and just taking some

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  • Extroverts | Esperanza - Hope To Cope
    Numbness Fear Guilt Irritability Low Self Esteem Pessimism Physical Symptoms Sadness Sleep Problems Stress Substance Abuse Treatment Anxiety and Depression Recovery Treatment Diet Doctors Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home extroverts Are you an Introvert Embrace it By Robin L Flanigan November 3 2014 3 00 am There are new ways to see the inborn inclination for one s own company By Robin L Flanigan Extroverts get all the attention don t Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take

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