tag:blogger.com,1999:blog-66801028051725351122024-03-13T03:12:36.580-07:00Reducing Our Mental IllnessesTips on ways to reduce various mental illnesses from anyone who wishes to participate in the conversation!ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-6680102805172535112.post-72399425018564627342013-01-29T07:24:00.001-08:002013-01-29T08:59:05.602-08:00New Treatments For BPD an Easy to Understand Detailed Overview (2012-2013) Part 2<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="color: #674ea7;"><a href="http://reducingourmentalillnesses1atatime.blogspot.com/2012/06/new-treatments-for-bpd-easy-to.html" rel="nofollow" target="_blank">Part 1</a></span></b></div>
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<b><span style="color: magenta;">*2012 Video update Coming Soon!* It will include the latest scientific info from review papers on RCTs on drugs & therapies for BPD (more recent than Wikipedia,which I plan to update after I've finished the video) You can subscribe to my YouTube to know when I've uploaded it </span></b><a href="http://www.youtube.com/user/ROMI1AAT">http://www.youtube.com/user/ROMI1AAT</a></div>
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But here is a sneak preview while I'm finishing</div>
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<span lang="EN" style="color: black; font-family: "Arial","sans-serif"; line-height: 115%; mso-ansi-language: EN; mso-bidi-font-size: 11.0pt; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="color: blue;">IPT-BPD</span></span></h3>
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Showed large, statistically significant effects in the reduction of affective instability impulsivity and interpersonal problems.ITP-BPD is a modified version of Interpersonal Psychotherapy (IPT) which is a brief and very structured manual-based therapy that addresses relationship problemsPatients are encouraged to learn interpersonal skills and adapt their behaviour to current roles and situations.<br /><br /> </div>
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<span style="color: blue;">Dynamic Deconstructive Psychotherapy (DDP)</span></h3>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">is a type of psychodynamic
psychotherapy </span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">used to treat BPD and other complex
behavior </span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">problems such as drug dependence,</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">self-harm, eating disorders, recurrent
</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">suicide attempts & co-occurring
disorders,</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">such as substance use disorders
or additional personality disorders.<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">Weekly 1-hour individual sessions
over 12 to 18 months</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">There were <u>no statistically
significant results</u> when compared to a therapy control.Encouraging effects on
core BPD & associated pathology were found, showing <span style="mso-spacerun: yes;"> </span>that it may help severely ill patients.</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><o:p></o:p></span></b> </div>
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<span style="color: blue;">In Conclusion</span></div>
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Disorder-specific treatments should be used.</div>
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Nonspecific treatments that were investigated:Cognitive Behavioural Therapy (CBT), Client-Centered Therapy (CCT), Interpersonal Psychotherapy (IPT) showed no encouraging effects for the treatment of BPD core pathology. The best length of treatment is unclear Based on the available findings, a treatment of 12 to 18 months seems to be appropriate.</div>
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<b><span style="color: blue; font-family: inherit; font-size: large;">Yi-gan san for the treatment of borderline personality <span class="highlight" style="border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">disorder</span>: an open-label study.</span></b></h2>
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<u>Background:</u></div>
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Recent studies indicate that the traditional Chinese herbal medicine yi-gan san (YGS, yokukan-san in Japanese) may be safe and useful in treating behavioral and psychological symptoms in dementia patients. We aimed at evaluating both efficacy and safety of yi-gan san in patients with well-defined BPD.</blockquote>
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<u> Methods:</u></div>
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Twenty female outpatients diagnosed with BPD according to DSM-IV criteria and the revised Diagnostic Interview for Borderlinescompleted a 12-week open-label study with yi-gan san at an average daily dosage of 6.4+/-1.9 g (2.5-7.5 g). Psychometric instruments to assess efficacy included the Brief Psychiatric Rating Scale (BPRS), Hamilton Rating Scales for Depression (HAM-D), Global Assessment of Functioning (GAF), Clinical Global Impression Scale (CGI), and Aggression Questionnaire (AQ).Most psychometric scale scores exhibited a highly significant improvement (total BPRS; BPRS<br />
<span style="color: magenta;">somatic concern, anxiety, tension,depressive mood, hostility, suspiciousness, motor retardation, uncooperativeness</span>,and excitement subscale; CGI; GAF; AQ) over time.</blockquote>
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<u>Conclusions:</u></div>
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In this open-label pilot study, patients treated with YGS showed statistically significant reduction on self-rated and clinician-rated scales. The present findings suggest that yi-gan san might be effective for the treatment of a number of BPD symptoms, including <span style="color: magenta;">low mood, impulsivity, and aggression.</span></blockquote>
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/17765378" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/17765378</a><br />
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<b><span style="color: blue; font-family: inherit; font-size: large;">Omega-3 Fatty acid treatment of women with borderline personality <span class="highlight" style="border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">disorder</span>: a double-blind, placebo-controlled pilot study.</span></b></h2>
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<span style="line-height: 17px;">Abstract</span><br />
<span style="line-height: 17px;"><u>Objective:</u></span><br />
<span style="line-height: 17px;">The purpose of this study was to compare the efficacy of ethyl-eicosapentaenoic acid (E-EPA) and placebo in the treatment of female subjects with borderline personality disorder.</span><br />
<u>Method:</u><span style="line-height: 17px;">The authors conducted an 8-week, placebo-controlled, double-blind study of E-EPA in 30 female subjects meeting Revised Diagnostic Interview for Borderlines and DSM-IV criteria for borderline personality disorder.</span><br />
<span style="line-height: 17px;"><u>Results</u>:</span><br />
<span style="line-height: 17px;">Twenty subjects were randomly assigned to 1 g of E-EPA; 10 subjects were given placebo. Ninety percent of those in both groups completed all 8 weeks of the trial. Analyses that used random-effects regression modeling and controlled for baseline severity showed E-EPA to be <span style="color: magenta;">superior to placebo in diminishing aggression as well as the severity of depressive symptoms.</span></span><br />
<u>Conclusions:</u><span style="line-height: 17px;">The results of this study suggest that E-EPA may be a safe and effective form of monotherapy for women with moderately severe borderline personality disorder.</span><br />
<a href="http://www.ncbi.nlm.nih.gov/pubmed/12505817" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/12505817</a><br />
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<span style="color: blue;">St John's Wort and 5HTP</span></h3>
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<span style="line-height: 16.66px;">Some borderlines have found a combination or 1 to be helpful,no studies have been done unfortunately.You should not take either with other meds especially antidepressants and at too high doses as serious damage can result,you should also not be taking them with alcohol and side effects may occur... Consult your doctor as always when starting any treatment...St John's Wort is not appropriate for severe depression.</span><br />
<span style="line-height: 16.66px;"><br /></span><i><span style="font-family: Verdana, sans-serif; font-size: 12px;">I have a condition known as BPD or Borderline Personality Disorder and I have found that taking both SJW and 5-HTP has really helped me by levelling my mood swings, regulating my sleep patterns, reducing the feelings of stress, depression and anger. I've been taking these for well over a year with no side effects, I sometimes miss taking then for a week and I notice that my symptoms start to slowly return but not in a worse way and once I start again, after about a week I feel back to "normal".</span></i><br />
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<i><span style="font-family: Verdana, sans-serif; font-size: 12px; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />Read more: <a href="http://wiki.answers.com/Q/Can_you_take_St_Johns_Wort_and_5-HTP_at_the_same_time#ixzz20YouWzFL" style="color: #003399; margin: 0px; padding: 0px;">http://wiki.answers.com/Q/Can_you_take_St_Johns_Wort_and_5-HTP_at_the_same_time#ixzz20YouWzFL</a></span></i></div>
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<span style="font-size: small;"><i><span style="font-family: Verdana, sans-serif;"> </span></i><i style="background-color: white; font-family: Arial, Helvetica, sans-serif;">I am now well into my recovery, and exclusively on St. John's Wort. I have been taking SJW by itself for around a year, and also recently tested 1 month of total withdrawl from it. After the test, I confirmed the SJW is having a very positive affect on my life. The only real side-effect I have is photosensitivity, especially to bright flourescent lighting in buildings. Well bright artificial light in general. Sunlight doesn't really bother me so much, but then again I'm usually indoors anyway</i></span></h3>
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<span style="line-height: 16.66px;">A further discussion of it can be found here</span><span style="background-color: white; font-size: x-small; line-height: 16.66px;"> </span><a href="http://www.psychforums.com/borderline-personality/topic41988.html" style="background-color: white; font-size: small;" target="_blank">http://www.psychforums.com/borderline-personality/topic41988.html</a></div>
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<span style="color: blue;"><b>Energy Psychology Work </b></span></div>
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<span style="font-family: Arial, helvetica, sans-serif;"><span style="font-size: 15px; line-height: 20px;">Not yet proven/studied much,but something to look into.</span></span><br />
<a href="http://www.psychologytoday.com/blog/resolution-not-conflict/201206/new-treatments-borderline-personality-disorder" target="_blank"><span style="font-size: x-small;">http://www.psychologytoday.com/blog/resolution-not-conflict/201206/new-treatments-borderline-personality-disorder</span></a><br />
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Lists of other treatments may be found here: <a href="http://en.wikipedia.org/wiki/Management_of_borderline_personality_disorder" target="_blank">http://en.wikipedia.org/wiki/Management_of_borderline_personality_disorder</a><br />
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<b>I have written a post you might find useful,it contains some information on low cost/free workshops for family & people that suffer from mental illnesses <a href="http://reducingourmentalillnesses1atatime.blogspot.com/2012/08/cant-afford-treatmentwant-to-further.html" target="_blank">Can't Afford Treatment/Want to Further Research ?</a></b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyhSMetCY0Iwn5PUfMAPlHP6DgSiM8m2-R7xAQfSFCVCh784pK7OGN2nKyY4sCvUHpmc3Eri2Uppj64tS8CdNxQ8TbAO0o0YcMsMwvjVnxr3PexcxaMl1EmiNH3rOE7fXN3PaGE-ntrnM/s1600/blog+ty.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyhSMetCY0Iwn5PUfMAPlHP6DgSiM8m2-R7xAQfSFCVCh784pK7OGN2nKyY4sCvUHpmc3Eri2Uppj64tS8CdNxQ8TbAO0o0YcMsMwvjVnxr3PexcxaMl1EmiNH3rOE7fXN3PaGE-ntrnM/s1600/blog+ty.png" /></a></div>
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ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-47407135094719755262012-11-28T19:06:00.001-08:002012-12-06T17:55:57.537-08:00What is Borderline Personality Disorder (BPD)-Dyslimbia ? 2012-2013<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: blue;">What is Borderline Personality Disorder ?</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUovvsxuMNVUVVyYUezu0GyN9W0z7gA_P6Esb_y_Ikht_pq2Z6xVNze8opN03fl10ysns0e4eST07I_XFeEKv4kNgloIwlj_K12Hzel1kx3QTORC3XYS7MFHiqW7G0IRZvzr0j6TIDbRk/s1600/The_Borderline_Personality_Disorder_Image.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUovvsxuMNVUVVyYUezu0GyN9W0z7gA_P6Esb_y_Ikht_pq2Z6xVNze8opN03fl10ysns0e4eST07I_XFeEKv4kNgloIwlj_K12Hzel1kx3QTORC3XYS7MFHiqW7G0IRZvzr0j6TIDbRk/s200/The_Borderline_Personality_Disorder_Image.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.727272033691406px; text-align: center;">Artist- <a href="http://commons.wikimedia.org/wiki/User:MargaritaJP" style="background-color: #f9f9f9; background-image: none; color: #0b0080; font-family: sans-serif; font-size: 12px; line-height: 19.200000762939453px; text-align: left;" title="User:MargaritaJP">MargaritaJP</a></td></tr>
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BPD also called Dyslimbia (meaning malfunction of the limbic system) or Emotionally Unstable Personality Disorder is a mental health disorder.People with BPD have unhealthy patterns of perceiving,thinking about & reacting to their environment and events in their life. There is a pattern of instability spread out in various areas such as relationships,self-image (how you see yourself),emotions & impulsivity usually starting during early adulthood (& sometimes adolescence)<br />
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<tr><td class="tr-caption" style="font-size: 12.727272033691406px;"><b style="background-color: white; font-family: Calibri, sans-serif; font-size: 14.545454025268555px; line-height: 16.363636016845703px;">Artist -</b><a href="http://www.freaking-muse.net/" rel="nofollow" style="font-family: Calibri, sans-serif; font-size: 14.545454025268555px; line-height: 16.363636016845703px;" target="_blank"><b style="background-color: white;">RaeGrimm</b> </a></td></tr>
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You need 5 or more of the following criteria to be diagnosed with BPD by a professional using the (DSM-IV-TR).<br />
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<u>Note</u>: Please do NOT self-diagnose,everybody has some of these personality features,it is when these traits are inflexible,maladaptive & cause significant functional impairment or subjective distress that they make up a personality disorder.A new updated version of the criteria will be posted on www.dsm5.org in 2013.<br />
I have included some proposed DSM-5 (2013) criteria within the old criteria sections.<br />
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1.Trying very hard to prevent being abandoned, with desperate efforts to prevent real or imagined abandonment. Fears of rejection /separation, associated with fears of being too dependent and complete loss of independence</div>
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2.A pattern of trouble in relationships,often thinking that other people are much better or much worse than they really are and changing between the two views (idealization and devaluation).The relationships are intense,unstable and conflicted.There is mistrust, neediness,anxiousness and alternating between over involvement and withdrawal in close relationships. There is a tendency to see negative features/vulnerabilities in others.</div>
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3.Identity Disturbance</div>
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<tr><td class="tr-caption" style="font-size: 12.727272033691406px; text-align: center;"><a href="http://atomiccheese.deviantart.com/gallery/" style="background-color: white;" target="_blank">Bigfoot-artist AtomicCheese</a></td></tr>
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Self-direction: Instability in :ambition, aspirations, values or career plans.<br />
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What’s special about me? What are my goals ? What’s important to me? </div>
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4.Being impulsive (acting on the spur of the moment) in ways that are dangerous (unprotected sex with multiple partners,, drinking too much alcohol or abusing drugs, eating too much (binge eating), driving dangerously,irrational spending of money)Note: These do not include suicidal or self-mutilating behavior covered in Criterion 5</div>
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5.Recurrent suicidal behavior, gestures/threats and/or self-injury usually come with a sense of urgency and under emotional distress (mental pain).Common methods are cutting,hitting, burning or drug overdose (but may include skin picking,hair pulling and head banging)</div>
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6.Affective (Emotional) Instability Severe intense mood swings,including : depression, irritability & anxiety usually lasting a few hours & only rarely more than a few days. </div>
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Anxiety: Intense feelings of nervousness, tenseness or panic, often in reaction to interpersonal stresses, worry about the negative effects of past unpleasant experiences and future negative possibilities,feeling fearful,apprehensive,or threatened by uncertainty,fears of falling apart or losing control.</div>
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<tr><td class="tr-caption" style="font-size: 12.727272033691406px; text-align: center;"><a href="http://doomed2darkness.deviantart.com/" style="background-color: white;" target="_blank">Artist-Domed 2 Darkness</a></td></tr>
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7. Often feeling empty/hollow inside usually felt in the abdomen or chest,it is not boredom.It is associated with loneliness and neediness.</div>
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<span lang="EN-US">8.</span><span lang="EN-US"> Inappropriate, intense anger or difficulty </span><span lang="EN-US">controlling anger</span><span lang="EN-US"> (e.g., frequent displays of temper,constant </span><span lang="EN-US">anger, getting into many fights).</span>This anger can be a response to small criticism.</div>
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9. People with BPD have difficulty coping with stress on their own as it usually makes symptoms worse and causes other symptoms like temporary stress-related paranoid ideation(thinking),severe dissociative symptoms or Psychotic-like Perceptual Distortions (inaccurate perceptions eg. thinking feelings=facts, ignoring the positive).These usually pass once the stress is gone.They can have also magical thinking and hallucinations.<br />
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Dissociation symptoms: feeling unreal or that the world is unreal,feeling detached from thoughts/ emotions/ sensations/memories, where familiar things look strange and you feel like you are looking at your body from the outside.</div>
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BPDs can be unrealistically self-conscious,believing that others are looking at or talking about them in a judging way. These lapses of reality/distortions of reality in the BPD patient can be usually corrected with feedback unlike some other disorders.</div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXgyKt-EcoNvz5hu2oWMmwq-wE6-xIb77ozvcSSms7USNedjbAw9HuNuTJvaFxH4VqjnqMtTpp9HrMr7D-ghpEdmLvLaOcN6utMcb_m_j7C5_imAK0ZZ-DhD6J2fo8T-TRYT2ZGxTnoFc/s1600/Snapshot+4+(19-11-2012+06-15).png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="marsha,linehan,emotion,skin,burn,borderline,personality,disorder,suffering,suffer" border="0" height="361" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXgyKt-EcoNvz5hu2oWMmwq-wE6-xIb77ozvcSSms7USNedjbAw9HuNuTJvaFxH4VqjnqMtTpp9HrMr7D-ghpEdmLvLaOcN6utMcb_m_j7C5_imAK0ZZ-DhD6J2fo8T-TRYT2ZGxTnoFc/s640/Snapshot+4+(19-11-2012+06-15).png" title="Artist- Giddiedamien" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.727272033691406px;"><a href="http://giddiedamien.deviantart.com/gallery/" target="_blank">Artist- Giddiedamien</a></td></tr>
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Up to 10% of those diagnosed commit suicide.BPD exists in approximately 2-4% of the general population.<br />
The majority of people who have BPD also have other mental llnesses such as: bipolar,ADD,OCD,dysthymia,clinical depression,eating disorders,anxiety disorders,post-traumatic stress disorder (PTSD) and other personality disorders. Most have or have had substance abuse and/or addictions.<br />
<br />
<br />
<b><span style="color: magenta;">*2012 Video update Coming Soon!* It will include the latest scientific info from review papers on RCTs on drugs & therapies for BPD (more recent than Wikipedia,which I plan to update after I've finished the video) You can subscribe to my YouTube to know when I've uploaded it </span></b><a href="http://www.youtube.com/user/ROMI1AAT">http://www.youtube.com/user/ROMI1AAT</a><br />
But<a href="http://reducingourmentalillnesses1atatime.blogspot.com/2012/06/new-treatments-for-bpd-easy-to.html" target="_blank"> here</a> is a sneak preview while I'm finishing<br />
<br /></div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-19461620931637271762012-09-05T16:08:00.000-07:002012-09-19T15:21:51.297-07:00Proven Methods to Increase Mental Health<div dir="ltr" style="text-align: left;" trbidi="on">
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<u><strong><span style="color: #7030a0; font-family: Calibri; font-size: x-large;">Why is good social,emotional & psychological health so important?</span></strong></u></div>
<div style="text-align: justify;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh38XepwgveZCCaNdaHDmvUoRw7X7BKeTHAewaHnDq6AD0RE-O3XLgfTttGlhFbGWN3ELGMRTivsQ1Im86NzaWJV6UpzgFnQZbelznbIl-Bvs8afTZQct0XjobcMp-PgoucATUBrhHznp0/s1600/paper-heart4.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="community, depression, education, exercise, health, increasing, medication, mental, mood disorder, neurotransmitter, sleep, smoking, weight loss,stress,risk,factors,coping,skills" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh38XepwgveZCCaNdaHDmvUoRw7X7BKeTHAewaHnDq6AD0RE-O3XLgfTttGlhFbGWN3ELGMRTivsQ1Im86NzaWJV6UpzgFnQZbelznbIl-Bvs8afTZQct0XjobcMp-PgoucATUBrhHznp0/s200/paper-heart4.jpg" title="" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Image: <a href="http://www.freedigitalphotos.net/">FreeDigitalPhotos.net</a></span></td></tr>
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It reduces:</div>
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· risk of emotional and behavioural problems</div>
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· violence and crime, </div>
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· teenage pregnancy </div>
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· drug and alcohol abuse</div>
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· it will reduce psychological pain</div>
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<strong><span style="color: #7030a0; font-family: Calibri; font-size: x-large;"> </span></strong><br />
<strong><span style="color: #7030a0; font-family: Calibri; font-size: x-large;"><u><br /></u></span></strong>
<strong><span style="color: #7030a0; font-family: Calibri; font-size: x-large;"><u>How to Increase Your Mental Health</u></span></strong><br />
<strong><span style="color: #7030a0; font-family: Calibri; font-size: x-large;"><u><br /></u></span></strong></div>
<div style="text-align: justify;">
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Try
to spend your leisure time participating in your community doing something
<span style="font-family: Times New Roman;"></span></span></span><span style="font-family: Calibri;">active rather than playing video games/watching TV.</span><span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"><o:p></o:p></span><br /></div>
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">
If you are religious get involved in your church. <o:p></o:p></span></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Practice
<a href="http://en.wikipedia.org/wiki/Mindfulness_(psychology)" rel="nofollow" target="_blank">mindfulness</a> (focusing on the now without judging)</span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"></span></span><br />
<a name='more'></a><span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Learn
</span></span><a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html" target="_blank"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: blue; font-family: Calibri;">coping skills</span></span></a><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"> and how to develop good
relationships (Improve your </span></span><a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/the-way-you-say-it-is-more-important.html" target="_blank"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: blue; font-family: Calibri;">communication</span></span></a><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"> skills) <o:p></o:p></span></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Laugh-it will help your immune system</span></span><span style="font-family: Calibri; text-indent: -18pt;"> ,moderate stress ,help relationships & improve your mood.</span><span style="font-family: Times New Roman; text-indent: -18pt;"><span style="font-size: xx-small;"> </span><span style="font-size: small;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/20380236" target="_blank">2</a>,<a href="http://www.ncbi.nlm.nih.gov/pubmed/17102716" target="_blank">3</a>,<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135316/?tool=pmcentrez" rel="nofollow" target="_blank">4</a></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: red;"></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
<span style="font-family: Symbol;">·</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></span>Go out into the sun it will help your mood(ask your doctor first if you are on medications & St John's Wort may cause sun sensitivity).Conditions such as SAD(Seasonal Affective Disorder) a type of depression caused by low light levels in the winter.<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="font-family: Times New Roman;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> <span class="MsoHyperlink"><b style="mso-bidi-font-weight: normal;"><sup><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="color: blue; font-size: small;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/12480364">1</a></span></span></sup></b></span></span></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Learn how to </span></span><a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/image-from-fir0002flagstaffotos.html" target="_blank"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: blue; font-family: Calibri;">reduce your stress levels</span></span></a><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Get
enough sleep & look after your physical health & illnesses<o:p></o:p></span></span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Follow
a </span></span><a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/diet-for-mental-health-part-1.html" target="_blank"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: blue; font-family: Calibri;">healthy diet</span></span></a><span style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"> <span lang="EN-US"><span style="mso-spacerun: yes;"> </span>and lose weight if you are obese. </span></span></span><br />
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</div>
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Quit smoking, drugs & reduce alcohol.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US;"></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="font-family: Times New Roman;"></span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Do
something creative (art, music…) </span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
</div>
<div style="text-align: left;">
</div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Exercise regularly -try to use the stairs instead of the lift,take regular breaks to stretch and walk a little to get a drink of water when you are sitting for long hours at the office.Aim for 20-30 minutes 3times a week.Try doing sports you enjoy with others so you can stay motivated.If you would prefer to do it alone you could cycle indoors watching an action movie(try to avoid a comedy,laughing & exercising don't go so well together...</span></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a class="photo_links" href="http://www.freedigitalphotos.net/images/Other_Business_Conce_g200-Hand_Showing_Idea_For_Job_p79978.html" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Times New Roman;"><img height="133" src="http://c95711.r11.cf3.rackcdn.com/IMG_33_01.jpg" width="200" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image: <a href="http://www.freedigitalphotos.net/">FreeDigitalPhotos.net</a></td></tr>
</tbody></table>
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</div>
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<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"></span></span>Try to work/study & volunteer<span style="font-family: Times New Roman;"></span></span></span></div>
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"></span></span><br />
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"></span></span><br />
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"></span></span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: left; text-indent: -18pt;">
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Symbol;">·</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span>Attend parenting classes if you have a child with an emotional/conduct disorder.</span></span></div>
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;">
</span></span><strong><u><span style="color: #7030a0; font-family: Calibri;">Resources</span></u></strong><br />
<a href="http://www.mentalhealthamerica.net/go/information/get-info/children-s-mental-health/what-every-child-needs-for-good-mental-health" target="_blank">What Every Child Needs for Good Mental Health</a> – Parenting
advice on how to provide the love, security, and boundaries every child needs
for mental and emotional health. (Mental Health America)<br />
<br />
<span style="font-family: Calibri;"><a href="http://store.samhsa.gov/product/SMA-3716" target="_blank">Making and Keeping Friends: A Self-Help Guide</a> <br />
Offers practical advice and tips on developing supportive friendships. (U.S. Department of Health and Human Services) <br />
</span><span style="font-family: Calibri;"></span><span style="font-family: Calibri;"><br />
</span><strong><span style="color: blue;"><u>Summary on Prevention of Mental Disorder Guidelines </u></span></strong><br />
Statistics and more information on most of the points above with some extra information taken from guidelines made by the EPA-European Psychiatric Association and World Health Organisation<br />
<br />
<br />
<div style="text-align: center;">
<span style="color: #00b050;"><u><span style="font-family: Calibri; font-size: x-large;">Protective Factors in Childhood</span><span lang="EN-US" style="font-size: 26pt; font-weight: normal; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold;"><span style="font-family: Cambria;"> </span></span></u></span></div>
<br />
<u><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><strong><span style="color: #7030a0; font-family: Calibri;">Good Parenting Is Important</span></strong></span></u><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">It has a significant effect both onset and
persistence of emotional and conduct disorder. Therefore, interventions which
increase positive mental health and resilience impact across a wide range of
areas.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-spacerun: yes;"> </span>Parenting programs improve
quality of life in the following areas:<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">parental efficacy and practice <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">maternal sensitivity <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">child emotional and behavioural adjustment in the first three years <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">behaviour in high risk children & children with conduct problems <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">increasing safety at home <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">reducing<span style="mso-spacerun: yes;"> </span>antisocial behaviour and
reoffending</span><br />
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<strong><u><span style="color: #7030a0; font-family: Calibri;">Volunteering can increase well being</span></u></strong><br />
For children and young people, is associated with improved self-esteem, making friends, increased awareness of community and increasing future employment opportunities.<br />
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<strong><u><span style="color: #7030a0; font-family: Calibri;">Education</span></u></strong><br />
Education is associated with reduced risk of depression and improved mental health. Learning is important for social and cognitive development during childhood.<br />
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<b style="mso-bidi-font-weight: normal;"><u><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: #7030a0;">Exercise</span></span></span></u></b></div>
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;">Reduces the risk of developing depression,
improves not only very mild, mild and moderate depression and well-being <span style="mso-spacerun: yes;"> </span>but also results in improved cognitive
performance</span> <span style="font-size: small;">(</span></span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 10pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: small;">The mental process of knowing, including
awareness, perception, reasoning, and judgment)</span><span style="font-size: large;"> </span></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 10pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;">in school-aged children ,it also improves mental health
and well-being in deprived communities</span> </span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
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<span style="color: #00b050;"><u><span style="font-family: Calibri; font-size: x-large;">Protective Factors in Adolescence & Adulthood</span></u></span></div>
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"></span><br />
<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"></span><br />
<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"></span><br />
<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"></span><br />
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: #7030a0;"><strong><u>Spirituality</u></strong></span></span></span></span></span></span></div>
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span lang="EN-US" style="mso-ansi-language: EN-US;"></span></span></span>Spiritual practices and beliefs are associated with improved well-being, as self-esteem, personal growth, satisfaction, quality of life & mastery and control (skillfulness and knowledge so you feel that you have control of your life). Spirituality is also associated with recovery and reduced risk of depression as well as reduced symptoms of illness.<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"></span></span></span></span></span></div>
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"></span></span></span></span><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"></span></span></span><strong><u><span style="color: #7030a0; font-family: Calibri;">Meaning & Purpose</span></u></strong><br />Well-being is associated with a sense of meaning or purpose. Recovery from mental illness involves building a meaningful and satisfying life (see my post on <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/values-improve-your-life.html" target="_blank">Values</a>). Mental health services can help you recover by promoting well-being, fostering relationships, offering different treatments and improving social inclusion. </span><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"></span><br />
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"></span><br />
<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"></span><br />
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><b style="mso-bidi-font-weight: normal;"><u><span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0; font-family: Calibri;">Active Leisure</span></span></u></b></span></div>
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Active leisure increases well-being by increasing feelings of competency and relaxation,social<br />
inclusion and support as well as helping you distract yourself from difficulties. <br />
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Active leisure is divided into 3 groups :<br />
· Social leisure-the main focus is socializing with family& friends<br />
· Cognitive leisure-the focus is on hobbies,games & other mentally stimulating activities<br />
· Physical leisure-sports<br />
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<strong><u><span style="color: #7030a0; font-family: Calibri;">Education </span></u></strong><br />
Studying as an adult is associated with improved social skills and wider social networks,improved well-being health behaviours and life satisfaction .It has the added advantage of increasing the amount of money you can earn and employability which reduces risk of poor mental health.<br />
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<strong><u><span style="color: #7030a0; font-family: Calibri;">Work & Volunteering</span></u></strong><br />
For adults and older people,volunteering improves quality of life, especially when involving face-to-face contact with others. Volunteering also provides asocial network which is an important protective factor of mental health. Work has an important role in promoting mental well-being and can provide a sense of fulfilment and opportunities for social interaction. Coordinated approaches can promote well-being of employees<br />
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<span lang="EN-US" style="font-family: "Calibri","sans-serif"; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><strong><u><span style="color: #7030a0;">Creativity & Taking Part in the Community</span></u></strong></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Engagement in arts is associated with improved well-being and quality of life as well as promotion of mental health and prevention of mental illness. It can also help with social participation and community connection. Evidence highlights the impact of art and music in assisting recovery from mental illness. Relationships with friends and community, as well as participation in activities can promote well-being, positive social involvement and ecologically sustainable behaviour. </span><br />
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</span><strong><span style="color: #7030a0; font-family: Calibri;"><u>Mindfulness (focusing on the now)</u></span></strong><br />
It is recommended for preventing depressive episodes in the future. Mindfulness helps by increasing awareness, positive mood, quality of life, self-esteem, empathy and optimism and reducing psychological distress and depressive symptoms all which contribute to mental health.<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"><span style="color: #7030a0; font-family: Calibri;"></span></span></span></span></span><br />
<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"><span style="color: #7030a0; font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"></span></span></span></span></span></span><br /></div>
<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"><span style="color: #7030a0; font-family: Calibri;">
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"></span></span></span></span><br />
<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"></span></span></span></span><br />
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;"><b style="mso-bidi-font-weight: normal;"><u><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: #7030a0;">Exercise</span></span></span></u></b></span></span></span></span></div>
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<span lang="EN-US" style="font-family: "Cambria","serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="color: #7030a0;"><span style="font-family: Calibri;"><span style="color: black; font-family: Times New Roman;">
</span></span></span></span>As stated above in the childhood section exercise reduces the risk of developing depression.It improves the mental well-being of the elderly,schizophrenics and improves mental health outcomes .</div>
<span style="color: black; font-family: Times New Roman;"><span style="font-family: Calibri;"><span style="color: #7030a0;"></span></span></span><br />
<span style="color: black; font-family: Times New Roman;"><span style="font-family: Calibri;"><span style="color: #7030a0;"></span></span></span><br />
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<h3 style="margin: 10pt 0cm 0pt;">
<span style="color: black; font-family: Times New Roman;"><span style="font-family: Calibri;"><span style="color: #7030a0;">
<u><span lang="EN-US" style="color: #00b050; font-family: "Calibri","sans-serif"; font-size: 20pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: normal;">Risk Factors for Mental
Illness in Childhood</span><span lang="EN-US" style="color: #00b050; font-size: 26pt; font-weight: normal; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold;"><span style="font-family: Cambria;"> </span></span></u></span></span></span></h3>
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<u><strong><span style="color: #7030a0; font-family: Calibri;">Social Class</span></strong></u><br />
Children from the lowest socio-economic class (living in low income, high unemployment areas) have a three-fold increased risk of mental health problems compared to children from the highest socio-economic class. Parental unemployment is associated with 2–3 fold increased risk in emotional/conduct disorder in childhood<span style="color: #7030a0;"> </span><u></u><br />
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<u><strong><span style="color: #7030a0; font-family: Calibri;">Parental</span></strong></u><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Smoking during
pregnancy:<o:p></o:p></span></span><br />
<ul style="text-align: left;">
<li><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>is
associated with two-fold increased risk of conduct disorder in boys </span></span></li>
<li><span lang="EN-US" style="mso-ansi-language: EN-US;"></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>is predictive
of conduct problems and criminal conviction </span></span></li>
<li><span lang="EN-US" style="mso-ansi-language: EN-US;"></span><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">is associated with antisocial behaviour and
ADHD symptoms in children .<o:p></o:p></span></span></li>
</ul>
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Drinking alcohol, smoking and drug use during pregnancy are associated with increased risk of a wide range of poor outcomes including long-term neurological and cognitive-emotional development problems (e.g. lower intelligence, temperament, ADHD, conduct problems, poorer school achievements) <span style="font-family: Calibri;"> </span>Reducing smoking during pregnancy is associated with reduced infant behavioural problems and Attention Deficit Hyperactivity Disorder (ADHD), improved birth weight and improved physical health. <br />
<br />
Maternal stress during pregnancy is also associated with increased risk of child behavioural problems & low birth weight with impaired cognitive<span style="font-family: Calibri;"> <span lang="EN-US" style="font-size: 10pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt;">(The mental
process of knowing, including awareness, perception, reasoning, and judgment) </span></span>and language development.<br />
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Poor parental mental health is associated with 4–5 fold increased emotional/conduct disorder Single parent families show a 2-fold increase in mental illness<br />
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<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Child abuse
and adverse childhood experiences increase chances several fold of developing a
mental illness and substance misuse/dependence <o:p></o:p></span></span><br />
<u></u><br />
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<span style="color: #00b050;"><span style="font-family: Calibri; font-size: x-large;"><span style="color: black; font-family: Times New Roman;"> </span><u><span lang="EN-US" style="color: #00b050; font-family: "Calibri","sans-serif"; font-size: 20pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: normal;">Risk Factors for Mental Illness in Adolescence & Adulthood </span></u></span></span></div>
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<u><strong><span style="color: #7030a0; font-family: Calibri;">Passive Leisure</span></strong></u><br />
Activities such as watching television and video games have been associated with reduced well-being. Various large studies highlight an association of watching TV and poor health occurring after, such as increased risk of attention problems and learning difficulties.These activities are typically sedentary and may do little to improve physical health or cognitive functioning<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="font-family: Times New Roman;"><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">.</span></strong></span></span></span><br />
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<span style="color: #7030a0; font-family: Calibri;"><u><strong>Cannabis</strong></u></span><br />
<span style="font-family: Calibri;">High levels of cannabis use in the adolescent years is associated with a several fold increased risk of schizophrenia.</span><br />
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<u><strong><span style="color: #7030a0; font-family: Calibri;">Obesity-A Risk Factor for Mental Illness & a Side Effect of Medication</span></strong></u><br />
As you might have guessed emotional eating to cope with mental illness and antipsychotic medication increase your risk of obesity which reduces your psychological well-being. Rates of obesity are higher for people with mental illnesses, learning disabilities and physical disabilities ,those taking antipsychotic medication are at particular risk.</div>
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<u><span style="color: cyan;"><strong><span style="color: #7030a0; font-family: Calibri;">Smoking increases risk of mental illness by 56%</span></strong></span></u><br />
Smoking is associated with increased risk of depression and anxiety disorder in young people and higher suicide rates. Sadly smokers with mental disorders are less likely to be offered help to stop smoking. The benefits of quitting include reduced depressive symptoms, reduced doses ofsome psychiatric medications by up to 50% ,reduced financial stress & improving mental & physical health.</div>
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</span></span></span></span></span><strong><u><span style="color: #7030a0; font-family: Calibri;">Sleep</span></u></strong><br />
Several studies highlight the importance of sleep for well-being. Not enough sleep loss and sleep disorder are associated with a reduction in vitality, social functioning, physical and mental health and quality of life. Mental illnesses such as depression and anxiety are also associated with sleep problems</div>
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</span></span><span style="font-family: Calibri;"> <span lang="EN-US" style="mso-ansi-language: EN-US;"><strong><u><span style="color: #7030a0;">Physical Illness Increases Risk of Mental Health</span></u></strong></span></span><br />
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;">Physical
illness increases risk of mental illness . Rates for depression are double in
those with diabetes, hypertension,coronary artery disease and heart failure,they
triple in end-stage kidney failure, chronic obstructive pulmonary disease (a lung
disease that is a combination of emphysema and chronic bronchitis; usually
patients have been heavy cigarette smokers</span> ) and cerebrovascular disease(relating
to the blood vessels and the blood supply of the brain).The amount of
people with depression among those with two or more chronic physical conditions
is almost seven times higher compared with healthy controls. <o:p></o:p></span><br />
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<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><u>List of Risk Factors In Adults & Adolescents :</u></span></span><br />
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;">(This is almost a complete list)</span></span><br />
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="font-family: Times New Roman;"><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Academic failure and scholastic demoralization<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Attention deficits<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Caring for chronically ill or dementia patients<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Chronic insomnia<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Chronic pain<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Debt</span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Early Pregnancies</span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Excessive substance use<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Exposure to aggression, violence and trauma<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Family conflict or family disorganization<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Loneliness <o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Lack of education, transport, housing<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Lower income <o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Neighbourhood disorganization<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Neurochemical imbalance<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Peer rejection<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Poor social circumstances<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Poor nutrition<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Personal loss – bereavement<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Poor work skills and habits<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Reading disabilities<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Racial injustice and discrimination <o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Sensory disabilities or organic handicaps <o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Social incompetence<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Social disadvantage <o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Stressful life events <o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Unemployment<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Urbanisation<o:p></o:p></span><br /><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Violence and delinquency</span></span></span></span></span></span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Protective factors<o:p></o:p></span></u></b></span><br />
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</span><span style="font-family: Times New Roman;"><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Ability to cope with stress<o:p></o:p></span></span></span><br />
<span style="font-family: Calibri;"><span style="font-family: Times New Roman;"><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Ability to face adversity <o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Adaptability<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Autonomy<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Early cognitive stimulation<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Exercise </span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Empowerment <o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Ethnic minorities’ integration<o:p></o:p></span><br />
<o:p></o:p></span>
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Feelings of security <o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Feelings of mastery and control<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Good parenting <o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Literacy<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Positive attachment and early bonding<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Positive parent–child interaction<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Problem-solving skills<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Pro-social behaviour <o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Self-esteem<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Skills for life<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Social and conflict management skills<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Socioemotional growth<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Stress management<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Social support of family and friends</span></span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Positive interpersonal interactions <o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
</span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Social participation <o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
</span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Social responsibility and tolerance<o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
</span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Social services <o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
</span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Social support and community networks</span></span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
</span><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><em><span style="mso-spacerun: yes;"> </span>For example the Communities that
Care (CTC) Program, has been tested in communities in the USA and is currently
being adopted and replicated in The Netherlands, England, Scotland, Wales and
Australia. The CTC puts in place strategies that prevent violence and aggression.
The communities use local data on risk and protective factors to identify risks
and develop actions using evidence-based programs. The CTC has shown improved <span style="mso-spacerun: yes;"> </span>youth outcomes such as decreases in school
problems (30% decrease), weapons charges (65%), burglary (45%), drug offences
(29%) and assault charges (27%)</em></span></span></div>
<span style="font-family: Calibri;">
</span>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<br /></div>
<h2 style="text-align: left;">
<u>Sources</u></h2>
<h2 style="text-align: left;">
<a href="http://www.europsy.net/wordpress/wp-content/uploads/2012/03/campion.pdf?rs_file_key=5624846944f61cd2c21ebb448044554">http://www.europsy.net/wordpress/wp-content/uploads/2012/03/campion.pdf?rs_file_key=5624846944f61cd2c21ebb448044554</a></h2>
<h2 style="text-align: left;">
<a href="http://www.who.int/mental_health/evidence/en/prevention_of_mental_disorders_sr.pdf">http://www.who.int/mental_health/evidence/en/prevention_of_mental_disorders_sr.pdf</a></h2>
<h2 style="text-align: left;">
Active Leisure <a href="http://www4.hrsdc.gc.ca/.3ndic.1t.4r@-eng.jsp?iid=51">http://www4.hrsdc.gc.ca/.3ndic.1t.4r@-eng.jsp?iid=51</a></h2>
<div style="text-align: left;">
<a href="http://www.thefreedictionary.com/">http://www.thefreedictionary.com/</a></div>
</div>
</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-29105944538061773832012-09-04T14:58:00.003-07:002012-09-17T19:58:25.490-07:00High Nutrient Recipes for Mental Health<div dir="ltr" style="text-align: left;" trbidi="on">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/thumb/c/ce/Quinoa_cuit.JPG/120px-Quinoa_cuit.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="hummous,cake,fruit,oats,quinoa,vegetable,nutrient,dense,healthy,egg-free,dairy-free,oat milk,mental,health,diet" border="0" height="133" src="http://upload.wikimedia.org/wikipedia/commons/thumb/c/ce/Quinoa_cuit.JPG/120px-Quinoa_cuit.JPG" title="" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Author-Vi..Cult...Wikimedia<br />
<strong>Quinoa</strong></td></tr>
</tbody></table>
This is my post on recipes for mentall health,a follow up on <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/diet-for-mental-health-part-1.html" target="_blank">Diet for Mental Health Part 1</a><br />
<strong><span style="color: blue;"><u></u></span></strong><br />
<strong><span style="color: blue;"><u>Quinoa-Vegetable Dish -serves 4 </u></span></strong><br />
<u>You will need:</u><br />
<span style="color: black;">3 white onions cut in small pieces</span><br />
A few florets of broccoli/cauliflower chopped into small pieces<br />
3 cloves of garlic chopped<br />
<a name='more'></a><br />
salt,pepper,a little bit of turmeric<br />
peas/carrots,chopped<br />
white/red/black quinoa 2dl<br />
(optional) cooked chopped potatoes and a vegetable stock cube if you are not a great fan of quinoa or if this is your first time trying it & you like potatoes<br />
<br />
Place all the ingredients (except peas & potatoes in a pan add 5dl of water and cook with a lid on at moderate heat for <strong>20-25mins</strong> until all the ingredients are cooked.Add the peas & potatoes last to heat them up.Enjoy!<br />
<br />
<br />
<span style="color: blue;"><u></u></span><strong><span style="color: blue;"><span style="color: blue;"><u>Fruit & Date Cake -serves 4</u></span> <span style="color: black;">(dairy & egg </span></span><span style="color: black;">free)</span></strong><br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img alt="Blackstrapmolasses.JPG nutrients, dense, recipes, mental, health, meals, healthy" height="150" src="http://upload.wikimedia.org/wikipedia/commons/thumb/8/8f/Blackstrapmolasses.JPG/120px-Blackstrapmolasses.JPG" style="margin-left: auto; margin-right: auto;" title="" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Author-<a href="http://commons.wikimedia.org/wiki/User:Badagnani" rel="nofollow" target="_blank" title="User:Badagnani">Badagnani</a> Wikimedia<br />
<strong>Blackstrap Molasses</strong></td></tr>
</tbody></table>
This will take <strong>2 hours</strong> but turn out very yummy & healthy!<br />
<u>You will need:</u><br />
125g (4 oz) oats or "Breakfast Bran"<br />
1 teasoon of molasses<br />
125g (4 oz) dates (dried) chopped/raisins<br />
50g (2oz) chopped walnuts/pecan nuts<br />
125g (4 oz)wholemeal spelt flour<br />
2 teaspoons baking powder<br />
300ml of oat milk (easy instructions on <a href="http://www.naturalhealthstrategies.com/oat-milk.html" rel="nofollow" target="_blank">how to make your own oat milk</a>)<br />
<br />
1)Put the oats,molasses,dates/raisins,nuts & milk in a mixing bowl,stir well,cover & leave for 1 hour.<br />
2)Preheat your oven at 180 degrees (350F), Gas mark 4.<br />
3)Sieve in the flour & baking powder & mix thoroughly.<br />
4)Pour into a lined & greased 1lb(500g) loaf tin and cook for 55mins-1hour,or until a toothpick inserted in the center comes out clean.Turn out onto a wire rack and allow to cool.<br />
<br />
<br />
<strong><span style="color: blue;"><u>Herb Salad Dressing </u></span></strong><br />
<u>You will need:</u><br />
10 tablespoons Olive/rapeseed oil preferably cold pressed<br />
A large handful of fresh herbs of your choice-parsley/tarragon/chives/basil all work nicely<br />
2 cloves of garlic<br />
Turmeric,black pepper,salt<br />
5 tablespoons Apple Cider Vinegar (preferably un-filtered)<br />
Place all the ingredients in a food processor & blend thoroughly<br />
If you do not have a food processor chop all the incredients finely & add them to the oil & vinegar.Taste to see if more of any ingredient is needed.<br />
<br />
Serve with a salad of lettuce/tomato/cucumber/raw grated beetroot/carrots/beans/raw cabbage<br />
<strong><u><span style="color: blue;"></span></u></strong><br />
<strong><span style="color: blue;"><u>Hummous-Serves 4-6</u></span></strong><br />
This recipe requires overnight soaking or a can of cooked chickpeas,takes approximately <strong>3hours</strong><br />
<u>You will need:</u><br />
A blender<br />
A few leaves of lettuce<br />
2 tablespoons of olive oil preferably cold pressed<br />
2tablespoons of tahini(ground sesame seed paste) or flax seeds that have been kept refrigerated for an omega 3 boost.<br />
1-2 cloves of crushed garlic<br />
Juice from half a lemon<br />
Salt & Pepper<br />
2 teaspoons of chopped mint/parsley(or a combination of parsley & chives)<br />
125g (4 oz) chick peas soaked overnight ,then rinsed thoroughly & cooked in a pan of cold water for 2- 2.5hours adding a little salt at the end of the cooking time.You can also use a pressure cooker or rice cooker to cook the chickpeas.<br />
<br />
1)Drain the chickpeas but keep 120ml (4 fl oz)of the liquid,if you are using canned chickpeas use lukewarm water and rinse the chickpeas thoroughly.<br />
2)Blend the chickpeas,oil,lemon juice,water,garlic & tahini.Add half a teaspoon of salt and a quater of a teaspoon of pepper and blend again,taste to see if more salt/lemon/pepper is needed.<br />
3)Place the hummous on the lettuce leaves and add the chopped herbs on top.<br />
<br />
<div class="recipe_name">
<strong><span style="color: blue;"><u>Triple Treat Cabbage Salad</u></span></strong></div>
<br />
<div>
<span class="recipe_property_label">Serves: </span><span class="recipe_property_value">4</span></div>
<span class="recipe_property_label">Preparation Time: </span><span class="recipe_property_value">15 minutes</span><br />
Ingredients:<br />
<ul class="recipe_ingredients">
<li class="recipe_ingredient">SALAD
</li>
<li class="recipe_ingredient">2 cups green cabbage, grated
</li>
<li class="recipe_ingredient">1 cup red cabbage, grated
</li>
<li class="recipe_ingredient">1 cup savoy cabbage, grated
</li>
<li class="recipe_ingredient">1 carrot, peeled and grated
</li>
<li class="recipe_ingredient">1 red pepper, thinly sliced
</li>
<li class="recipe_ingredient">1/4 cup dried currants
</li>
<li class="recipe_ingredient">2 tablespoons raw pumpkin seeds
</li>
<li class="recipe_ingredient">2 tablespoons raw sunflower seeds
</li>
<li class="recipe_ingredient">1 tablespoon unhulled sesame seeds
</li>
<li class="recipe_ingredient recipe_ingredient_asheading">DRESSING
</li>
<li class="recipe_ingredient">1/3 cup soy, almond or hemp milk
</li>
<li class="recipe_ingredient">1 apple, peeled and sliced
</li>
<li class="recipe_ingredient">1/2 cup raw cashews or 1/4 cup raw cashew butter
</li>
<li class="recipe_ingredient">1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar or
balsamic vinegar
</li>
<li class="recipe_ingredient">1 tablespoon dried currants
</li>
<li class="recipe_ingredient">1 tablespoon unhulled sesame seeds, lightly toasted*
</li>
</ul>
<div class="recipe_instructions_heading">
Instructions:</div>
<br />
<div class="recipe_instructions">
Mix all salad ingredients together.<br />
<br />
In a
high powered blender, blend soy milk, apple, cashews and vinegar and toss with
salad.<br />
<br />
Garnish with currants and lightly toasted sesame seeds</div>
<br />
<br />
<div class="recipe_name">
<strong><span style="color: blue;"><u>Mixed Greens and Strawberry Salad</u></span></strong></div>
<span class="recipe_property_label">Serves: </span><span class="recipe_property_value">3</span><br />
<div>
<span class="recipe_property_label">Preparation Time: </span><span class="recipe_property_value">15 minutes</span></div>
Ingredients:<br />
<ul class="recipe_ingredients">
<li class="recipe_ingredient recipe_ingredient_asheading">CASHEW DRESSING
</li>
<li class="recipe_ingredient">1/4 cup raw cashews or 2 tablespoons raw cashew
butter
</li>
<li class="recipe_ingredient">1/3 cup unsweetened soy, hemp or almond milk
</li>
<li class="recipe_ingredient">1 apple, peeled and sliced
</li>
<li class="recipe_ingredient">2 tablespoons dried currants or raisins
</li>
<li class="recipe_ingredient recipe_ingredient_asheading">SALAD
</li>
<li class="recipe_ingredient">1 head (about 6 cups) romaine lettuce
</li>
<li class="recipe_ingredient">5 ounces (about 5 cups) organic baby spinach
</li>
<li class="recipe_ingredient">1 12-ounce bag frozen strawberries, defrosted and
sliced in half</li>
</ul>
Instructions:<br />
To make dressing, blend cashews or cashew butter
with soy milk and apple in a high powered blender until smooth. Add the currants
and blend well.<br />
<br />
Pile the lettuce and spinach leaves on a plate and lay
the strawberries on top. Pour the juice from the strawberries over the greens.
<br />
<br />
Drizzle dressing over the greens and berries.<br />
<br />
<div class="recipe_name">
<strong><span style="color: blue;"><u>Yummy Banana Oat Bars</u></span></strong></div>
<span class="recipe_property_label">Serves: </span><span class="recipe_property_value">8</span><br />
<span class="recipe_property_label">Preparation Time: </span><span class="recipe_property_value">10 minutes</span><br />
<br />
<div class="recipe_ingredients_heading">
Ingredients:</div>
<ul class="recipe_ingredients">
<li class="recipe_ingredient">2 cups quick-cooking rolled oats (not instant)
</li>
<li class="recipe_ingredient">1/2 cup unsweetened shredded coconut
</li>
<li class="recipe_ingredient">1/2 cup raisins or chopped dates
</li>
<li class="recipe_ingredient">1/4 cup chopped walnuts
</li>
<li class="recipe_ingredient">2 large ripe bananas, mashed
</li>
<li class="recipe_ingredient">3/4 cup finely chopped apple
</li>
</ul>
<div class="recipe_ingredient">
Instructions:</div>
<br />
<div class="recipe_instructions">
Preheat oven to 350 degrees F. Mix all the
ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking
pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or
bars.<br />
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://c95711.r11.cf3.rackcdn.com/PICT9963.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://c95711.r11.cf3.rackcdn.com/PICT9963.jpg" style="cursor: move;" width="132" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><h2>
Image: </h2>
<h2>
<a href="http://www.freedigitalphotos.net/" rel="nofollow" target="_blank">FreeDigitalPhotos.net</a></h2>
</td></tr>
</tbody></table>
<div class="recipe_instructions">
<div class="recipe_name">
<strong><span style="color: blue;"><u>Eat Your Greens Fruit Smoothie </u></span></strong></div>
<div>
<span class="recipe_property_label">Serves: </span><span class="recipe_property_value">2</span></div>
<div>
<span class="recipe_property_label">Preparation Time: </span><span class="recipe_property_value">3 minutes</span></div>
<div class="recipe_ingredients_heading">
Ingredients:</div>
<ul class="recipe_ingredients">
<li class="recipe_ingredient">5 ounces baby spinach
</li>
<li class="recipe_ingredient">1 banana
</li>
<li class="recipe_ingredient">1 cup frozen or fresh blueberries
</li>
<li class="recipe_ingredient">1/2 cup unsweetened soy, hemp or almond milk
</li>
<li class="recipe_ingredient">1/2 cup pomegranate juice or other unsweetened fruit
juice
</li>
<li class="recipe_ingredient">1 tablespoon ground flaxseeds</li>
</ul>
<div class="recipe_instructions_heading">
Instructions:</div>
<div class="recipe_instructions">
Blend all ingredients in a high powered blender
until smooth and creamy.<br />
<br />
<span style="color: blue;"><b><u>Little Red Lentil & Broccoli Sauce (serve with wholemeal pasta)</u></b></span><br />
Serves: 3<br />
You will need:<br />
250g/90z Split red lentils (if they are not split the cooking time increases)<br />
600ml/1 pint 2and a half cups of water<br />
A few florets of broccoli,chopped in small pieces (you can add the trunk of the broccoli if you peel away the outer "bark" and chop it finely<br />
2 gloves of garlic crushed/chopped in small pieces<br />
A little dried rosemary<br />
A little Turmeric<br />
A little Salt & black pepper<br />
<br />
1) Rinse the lentils with a fine sieve/collander and take out any debris you see.</div>
<div class="recipe_instructions">
2)
Place the all the ingredients in a pan,heat so that the water is boiling,when it is, reduce the heat.</div>
<div class="recipe_instructions">
3)Make sure you stir regularly to prevent your sauce sticking to the pan.</div>
<div class="recipe_instructions">
4)When the lentils turn all mushy and they taste soft remove them fromthe heat,let the sauce cool a little and taste to see if seasoning(salt & pepper) is needed and pour over pasta.<br />
<span style="color: blue;"><b><u><br /></u></b></span>
<span style="color: blue;"><b><u><br /></u></b></span>
<span style="color: blue;"><b><u>Sugar Free Fruit Sorbet</u></b></span><br />
Serves: 3<br />
You will need:
<br />
A blender<br />
Some fresh lemon balm/mint (about 1-2 handfuls)<br />
<u>You have 2 options here:</u><br />
<br />
2 bananas frozen overnight (placed in a plasticbag/container WITHOUT the skin)<br />
& a fresh mango/fully defrosted pack of mango at room temperature<br />
<br />
2ripe bananas (fresh) & a packet of frozen mango.<br />
<br />
1)Let the frozen fruit de-frost a little so that you won't overwork & destroy your blender.<br />
2)Place all the ingredients and blend until you get a smooth texture.<br />
3)Eat when it is not too cold,do not freeze again...<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFqwltPFfVJ9oo6PnWvq3GUvGDv_XwSWFaBpqRKW3L-GG88yIw3w53wjIQ5Ddtig2OVFGzaNCxZYkrBfI9w8k0jv_igj5n5OaETNEUot6NsPXw8LslnNd926ZEBH07XTCvdET9wMKosZ8/s1600/Courgette+(2).JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="slicing" border="0" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFqwltPFfVJ9oo6PnWvq3GUvGDv_XwSWFaBpqRKW3L-GG88yIw3w53wjIQ5Ddtig2OVFGzaNCxZYkrBfI9w8k0jv_igj5n5OaETNEUot6NsPXw8LslnNd926ZEBH07XTCvdET9wMKosZ8/s320/Courgette+(2).JPG" title="cutting,slicing courgette" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Feel free to use this image I took,no copyright</span></td></tr>
</tbody></table>
<span style="color: blue;"><b><u><br /></u></b></span>
<span style="color: blue;"><strong><u>Onion-Courgette Dish</u></strong></span><br />
Cooking takes about 50 minutes & 5 minutes preparation<br />
<u>You will need:</u><br />
3 onions
(white)<br />
1 medium/2 small cougettes (they have a stronger flavour)<br />
1 dl Water<br />
Herb Salt or salt with dried herbs,parsley works well.<br />
Rice/other wholegrain cereal cooked<br />
Extra vegetables like broccoli,steamed carrots,peas,sweetcorn (optional)<br />
<br />
Tip-place the onions overnight in the fridge to stop them from hurting your eyes when you cut them<br />
<br />
1)Cut off the ends of the courgettes,rinse them and use a vegetable peeler to thinly slice the courgette like in the picture.Turn the courgette 360 degrees if the peeling becomes difficult so you have something that resembles a large pencil/pen.<br />
2)Cut the onion into small pieces.<br />
3)Add all ingredients into a pan and leave on a medium-high heat for 30 minutes with a lid on,take off the lid and cook for a further 20 mins,stirring often to make sure its not sticking to the pan.Tste to see if it is cooked enough.<br />
4)Add your wholegrain cooked creal (rice/quinoa...) add the optional vegetables and taste to see if more salt is needed.<br />
<br />
<br />
<br />
<br />
<br /></div>
</div>
<br />
<u>Sources:</u><br />
Recipes addapted from Wholefood Cooking Carole Handslip<br />
My own experimentation with preparing food.<br />
<a href="http://www.drfuhrman.com/library/recipes.aspx" rel="nofollow" target="_blank">http://www.drfuhrman.com/library/recipes.aspx</a></div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-37253977252425177502012-08-30T21:44:00.000-07:002012-09-07T12:09:17.582-07:00The Importance of Relaxation<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/thumb/2/22/Sunset_may_2006_panorama.jpg/800px-Sunset_may_2006_panorama.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="File:Sunset may 2006 panorama.jpg" border="0" height="249" src="http://upload.wikimedia.org/wikipedia/commons/thumb/2/22/Sunset_may_2006_panorama.jpg/800px-Sunset_may_2006_panorama.jpg" title="sunset,relaxation,mood disorder,depression,tension,mood swing,irritability,pain,meditation" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">image from Fir0002/Flagstaffotos</td></tr>
</tbody></table>
Relaxation can :<br />
<ul>
<li>Help speed up psychotherapy</li>
<li>Decrease depression and anxiety</li>
<li>Decrease agitation which is a sign of a mood swing that is going to occur.</li>
<li>Reduce stress hormones which in excess can cause various health problems including heart disease,depression,sleeping problems,headaches,stomach problems...</li>
<li>Improve your <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/the-way-you-say-it-is-more-important.html" target="_blank">communication</a> skills</li>
<li>Reduce <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/07/anger-management.html" target="_blank">anger</a> </li>
<li>Help you find what your <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html" target="_blank">deepest personal value</a> is</li>
<li>Help you<a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html" target="_blank"> deal with a crisis</a> and with <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/impulsivity-extreme-thoughts.html" target="_blank">impulsivity</a> in a healthy way.</li>
</ul>
<br />
<b><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US;"><span style="color: blue;"><u>Various Types
of Relaxation & Stress-Reduction Techniques</u></span></span></b><br />
<b><span style="color: blue;"><u></u></span></b><br />
<b><span style="color: blue;"><u></u></span></b><br />
<a name='more'></a><b><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US;"><u></u></span></b><br />
<br />
<b><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p><a href="http://upload.wikimedia.org/wikipedia/commons/thumb/1/1b/Relaxation_%2852124016%29.jpg/800px-Relaxation_%2852124016%29.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><b><img alt="File:Relaxation (52124016).jpg" border="0" height="235" src="http://upload.wikimedia.org/wikipedia/commons/thumb/1/1b/Relaxation_%2852124016%29.jpg/800px-Relaxation_%2852124016%29.jpg" width="320" /></b></a><b><span lang="EN-US" style="mso-ansi-language: EN-US;">The things that will
work for you might not help another person, you just need to be willing to try
out various relaxation exercises to see what helps you and when. Some exercises
are not suitable for everybody. Try to practice relaxation exercises daily in a
quiet place (such as a church/in nature...somewhere you won't be disturbed) for
maximum results.</span></b></o:p></span><br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;"></span></b><b><span lang="EN-US" style="mso-ansi-language: EN-US;"><br /><span style="color: blue;"><u>
Beach Guided Imagery</u></span></span></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span><br />
<br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;">You can record this or
memorize it, a similar exercise can be found as a video here</span></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span><br />
<b><a href="http://www.youtube.com/watch?v=H72t3kMrA_A&feature=related" target="_blank"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: blue;">http://www.youtube.com/watch?v=H72t3kMrA_A&feature=related</span></span></a></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span><br />
<strong>
You can decide to add music or wave sounds if you wish or a combination or no
sound at all.<o:p></o:p></strong><br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;">Here are some
suggestions: </span><a href="http://www.youtube.com/watch?v=GuNim2MKY_g" target="_blank"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: blue;">Wave & Music</span></span></a></b><b><span style="mso-ansi-language: EN-US;"> </span><a href="http://www.yourepeat.com/watch/?v=2sww0yT3-uk&feature=youtube_gdata" target="_blank"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: blue;">Waves</span></span></a></b><b><span style="mso-ansi-language: EN-US;"> </span><a href="http://www.youtube.com/watch?v=G6kBDvxgeOg&list=PL71459D255CC3C12A&feature=plpp_play_all" target="_blank"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: blue;">Music</span></span></a></b><br />
<strong></strong><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span><br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;">1) Expect to be relaxed after this exercise Make yourself comfortable close
your eyes yawn and take some deep breaths, starting to focus on the sounds it
makes.</span></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span><br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;"><br />
2) Count from1 to 10 as you breathe in and breathe out slowly saying
"relax" (or a relaxing word of your choice such as calm/peace).Say
the word out loud or in your mind, whichever you are most comfortable with.If
you have difficulty concentrating trace the numbers on the palm of your hand.<o:p></o:p></span></b><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><br />
<b>3) Focus on the release of tension from the top of your body all the way
down.Going through your forehead,eyebrows,eyelids,cheeks,mouth,jaw,neck
,shoulders,back,upper then lower arms,chest,abdomen(tummy),thighs,calves,ankles
and feet.You can imagine it as a colored light if it helps.</b><o:p></o:p></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span><br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;">4) Imagine yourself
going down some stairs slowly to a warm and quiet beach.With each step you
become increasingly relaxed.You are now walking over to a towel on the sand,you
can smell the wonderful perfume of flowers,hear the gentle waves </span></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span><br />
<br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;">5) Say out loud/in your
mind "I can relax my mind and body,I am in control" or choose a
similar phrase that you like.</span></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span><br />
<br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;">6) Relax for a while and
slowly count from 1 to 5,open your eyes and become aware of where you
are.Slowly stretch out your arms and legs.</span></b><br />
<br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;">7) Keep practicing this
exercise daily and when you feel stressed take a few deep breaths and in your
mind say "relax" or the other relaxing word you have chosen.</span></b><br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;"><a href="http://upload.wikimedia.org/wikipedia/commons/thumb/2/25/Sea_Japan.jpg/800px-Sea_Japan.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="relaxation,importance,health,mental,stress,depression,anxiety,bipolar,manic depression,borderline,mental illness,breathe" border="0" height="240" src="http://upload.wikimedia.org/wikipedia/commons/thumb/2/25/Sea_Japan.jpg/800px-Sea_Japan.jpg" title="" width="320" /></a></span></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p>
</o:p></span><br />
<span style="color: blue;"><b><u><span lang="EN-US" style="color: blue; mso-ansi-language: EN-US;">Breathing
Awareness</span></u></b><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span></span><br />
<br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;">Sit or lie down with the
palm of your hand facing the ceiling,lose your eyes and place your hands on
your belly.Try to breathe through your nose.Notice your breath causing your
belly to rise and fall.Try to feel if your chest is rising and falling at the
same time as your abdomen.Continue for a couple more minutes</span></b><br />
<strong></strong><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/8/8b/Coherence-cardiaque.gif" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><b><img alt="File:Coherence-cardiaque.gif" border="0" height="242" src="http://upload.wikimedia.org/wikipedia/commons/8/8b/Coherence-cardiaque.gif" width="320" /></b></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="text-align: center;">
<span style="color: blue;"><b> Coherence-gratitude/compassion,the heart varies regularly</b></span></div>
<div style="text-align: center;">
<span style="color: red;"><b> Anxiety/stress/depression-chaos,the heart varies irregularly</b></span></div>
</td></tr>
</tbody></table>
<b><span lang="EN-US" style="mso-ansi-language: EN-US;"><u><span style="color: blue;">Cardiac Coherence for stress,anxiety &
depression</span></u></span></b><br />
<b><span lang="EN-US" style="mso-ansi-language: EN-US;"><u><span style="color: blue;"></span></u></span></b><br />
<strong><span style="color: black;">This exercise is to make
your heart enter coherence (healthy heart rate variability) see the blue part
of the chart.<o:p></o:p></span></strong><br />
<span style="color: black;">
</span><br />
<strong><span style="color: black;">
1) Take 2 deep slow breaths stay focused on your breath,pause after exhaling.<o:p></o:p></span></strong><br />
<span style="color: black;">
</span>
<strong><span style="color: black;">
2)Focus around your heart area,imagine you are breathing through your
heart,imagine that you are inhaling nourishing oxygen and exhaling waste(use
colours such as blue & grey if that helps)<o:p></o:p></span></strong><br />
<span style="color: black;">
</span><br />
<strong><span style="color: black;">
3)Become aware of the warmth/expansion in your chest and encourage it with your
thoughts & breath.Think of loved ones(including pets),a peaceful scene,a
memory of an achievement,joyful memories,understanding,when you felt grateful
for something...Let these feelings of gratitude/love... fill your chest.<o:p></o:p></span></strong><br />
<span style="color: black;">
</span>
<strong><span style="color: black;">
4)If you have started smiling or have a sensation of lightness,warmth/expansion
in your chest coherence has happened.</span></strong><u><strong><br /></strong></u>
<span style="color: black;">
</span><br />
<strong><span style="color: black;">
</span></strong><strong><span style="color: blue;"><u>Cortices</u></span><o:p></o:p></strong><br />
<span style="color: black;">
</span><br />
<span style="color: black;">
</span><iframe allowfullscreen="allowfullscreen" frameborder="0" height="360" src="http://www.youtube.com/embed/Qs7Qw86pECA" width="640">
</iframe><span style="color: black;">
<span lang="EN-US" style="mso-ansi-language: EN-US;">Improves brain function and
reduces stress.<o:p></o:p></span></span><br />
<span style="color: black;">
</span><o:p></o:p><br />
<br />
<strong><span style="color: blue;"><u>Stretching<o:p></o:p></u></span></strong><br />
<strong><br />
<strong><span style="color: black;">You could do some simple short stretching exercises or yoga to reduce muscle tightness and help you relax.<o:p></o:p></span></strong></strong><br />
<br />
<div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
</div>
<div style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;">
<b><iframe allowfullscreen="allowfullscreen" frameborder="0" height="360" src="http://www.youtube.com/embed/jbW6Epjlg0w?feature=player_embedded" width="640"></iframe></b><br /></div>
<b><u><span style="color: blue;"></span></u></b><br />
<b><u><span style="color: blue;"></span></u></b><br />
<b><u><span style="color: blue;"></span></u></b><o:p></o:p><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u></u></strong></span></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u></u></strong></span></span></span></span><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u></u></strong></span></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u></u></strong></span></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u></u></strong></span></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u></u></strong></span></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u></u></strong></span></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u></u></strong></span></span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"><span style="font-family: Times New Roman;"><strong><u>Stress Reducers</u></strong></span></span></span></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="color: blue;"></span>Prepare for the morning the
evening before. Set the breakfast table,make lunches,put out the clothes
you plan to wear...<o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;">Wake up 15 minutes earlier or
make time so you won't be in a hurry before appointments... </span>Arrive
extra early at the airport to avoid panicking.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Ask questions. Taking a few
moments to repeat back the directions that someone expects of you, etc.,
can save hours.<o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Do one thing at a time. When
you are working on one thing, don’t think about everything else you have
to do.<o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Monitor your body for stress
signs. If your stomach muscles are knotted and your breathing is shallow,
relax your muscles and take some deep, slow breaths.<o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Don't overestimate how much you
can do in a day,use reminders and an organizer to help you remember.<o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Make copies of all keys. Bury a
house key in a secret spot in the garden.<o:p></o:p></span></span></li>
</ul>
<br />
<h2 style="margin: 10pt 0cm 0pt;">
Sources:<span lang="EN-US" style="font-family: "inherit","serif"; font-size: 12pt; line-height: 115%; mso-ansi-language: EN-US;"><span style="color: #4f81bd;"> The Depression Workbook: A Guide for Living
With Depression and Manic Depression<br />
Mary Ellen Copeland;Matthew McKay<br />
Healing without Freud or Prozac: Natural Approaches to Curing Stress, Anxiety,
Depression without Drugs and without Psychotherapy,David Servan-Schreiber</span><span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span></span></h2>
<br />
<h2 style="margin: 10pt 0cm 0pt;">
<span style="font-family: "inherit","serif"; font-size: 12pt; line-height: 115%;"><span style="color: #4f81bd;">52Proven
Stress Reducers </span></span><a href="http://www.ffsonline.org/assets/handouts/module-5/52-proven-stress-reducers.pdf">http://www.ffsonline.org/assets/handouts/module-5/52-proven-stress-reducers.pdf</a><o:p></o:p></h2>
</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-26233050020998237852012-08-30T20:22:00.000-07:002012-09-13T15:43:42.767-07:00Diet for Mental Health Part 1<div dir="ltr" style="text-align: left;" trbidi="on">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a class="photo_links" href="http://www.freedigitalphotos.net/images/Fruit_g104-Face_Of_Berries_p20591.html" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="diet,food,nutrition,prebiotics,probiotics,nutrients,deficiencies,mental illness,depression,schyzophrenia,minerals,vitamins,wight loss,caffeine,sugar,fruits,vegetables,nutrient dense," height="320" src="http://c95711.r11.cf3.rackcdn.com/DSC_8153.jpg" title="" width="211" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Image: <a href="http://www.freedigitalphotos.net/" target="_blank">FreeDigitalPhotos.net</a></span><br />
<span style="color: #741b47;">Berries -good sources of</span><br />
<span style="color: #741b47;"> antioxidants</span><span style="color: #741b47;">& nutrients</span></td></tr>
</tbody></table>
<br />
<strong style="color: blue;"><u>What You Eat Affects Your Mood!</u></strong><br />
<strong style="color: blue;"><u><br /></u></strong>
Inflammation is associated with psychiatric disorders,especially clinical depression.Psycho-social stress and anxiety can start the inflammatory response in the brain,<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt; line-height: 115%;"><b>10</b></span></sup><span style="font-family: Calibri; font-size: large;"><b> </b></span>this stress causes oxidation in the brain which damages parts of the brain including the parts that regulate mood and can result in cells dying.This process increases your chance of depression and uses up nutrients like fatty acids,zinc and magnesium causing more damage to the brain.Antioxidants (lutein,lycopene,zinc,vitaminE,A,C,beta-carotene & selenium) can help as they protect body cells from the damaging effects of oxidation.Omega 3 fatty acids,EPA specifically reduce inflammation.<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt; line-height: 115%;"><b>11 </b></span></sup><br />
<div>
A diet rich in antioxidants,nutrients and EPA will help your immune system and cells in both the brain to prevent and reduce symptoms of psychiatric illness.<br />
<div>
<br />
<span style="color: blue;"><u><strong>Poor Nutrition is a Risk Factor for Mental Illness </strong></u></span><strong><sup><span style="color: black; font-family: Calibri; font-size: large;">3</span></sup></strong><br />
<br />
<a name='more'></a>Lack of sufficient,safe and nutritious food is associated with maternal depression and higher rates of behaviour problems in children .Strong evidence exists for improved health outcomes from diet low in fat, salt and sugar but high in fruits, vegetables and complex carbohydrates for all schoolchildren.<sup><span style="font-family: Calibri;">1</span></sup><br />
Nutritional deficiencies affect the brain.For example iron deficiency is found in children with attention-deficit/hyperactivity disorder.Omega–3 fatty acids,vitamin B & magnesium deficiencies have been linked to depression.The most common nutritional deficiencies seen in patients with mental disorders are of omega–3 fatty acids,B vitamins(e.g., folate),minerals & amino acids that are needed for the body to make neurotransmitters(like serotonin)<sup><span style="font-family: Calibri; font-size: large;"><strong>2</strong></span></sup><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a class="photo_links" href="http://www.freedigitalphotos.net/images/Vegetables_g63-Eggplant_Purple_p21100.html" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img src="http://c95711.r11.cf3.rackcdn.com/_S040042.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.72px; text-align: center;"><h2>
<span style="font-size: xx-small;">Image:</span><span style="font-size: xx-small;"><a href="http://www.freedigitalphotos.net/">FreeDigitalPhotos.net</a></span></h2>
</td></tr>
</tbody></table>
<strong><span style="color: blue;"><u>Nutrient-Rich Diet </u></span></strong><span lang="EN-US"><span lang="EN-US"><sup><span style="font-family: Calibri;">5 </span></sup></span></span><br />
<span lang="EN-US">From highest to lowest amount of nutrients per calorie with examples for each food category.</span><br />
<ul>
<li> Raw leafy green vegetables (lettuces except iceberg lettuce, spinach, kale, collards and Swiss chard)</li>
<li>Solid green vegetables (asparagus, broccoli, Brussels sprouts and zucchini/eggplant/aubergine)</li>
<li>Non-green,non-starchy vegetables (mushrooms,onions,cauliflower,beetroot,baby corn)</li>
<li>Beans/Legumes (butter,soya & kidney beans,lentils,chickpeas)</li>
<li>Fresh Fruits (berries such as strawberries, raspberries and blueberries have the most nutrients.They're also high in antioxidants.)</li>
<li>Starchy vegetables (potatoes,squah)</li>
<li>Whole Grains (amaranth which is gluten free,barley,oats,spelt,wild rice,quinoa)</li>
<li>Raw Nuts & Seeds</li>
<li>Fish</li>
<li>Fat-Free Dairy</li>
<li>Wild Meat & Fowl</li>
<li>Eggs</li>
<li>RedMeat</li>
<li>Full-Fat Dairy</li>
<li>Cheese</li>
<li>Refined Grains (white bread/rice,corn-flakes,pretzels,crackers,doughnuts,pizza dough)</li>
<li>Refined Oils (canola,corn,butterwhole or clarified)</li>
<li>Refined Sweets</li>
</ul>
<a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/09/high-nutrient-recipes-for-mental-health.html" target="_blank">High Nutrient Recipes</a><br />
<br />
<span style="color: blue;"><b><u>Probiotics & Prebiotics</u></b></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://c95711.r11.cf3.rackcdn.com/DSC_4763.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="mood,probiotics,prebiotics" border="0" height="156" src="http://c95711.r11.cf3.rackcdn.com/DSC_4763.jpg" title="" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><span style="font-size: small;">Miso Soup-a probiotic</span></strong><br />
<span style="font-size: small;">Image: <a href="http://www.freedigitalphotos.net/" target="_blank">FreeDigitalPhotos.net</a></span></td></tr>
</tbody></table>
<u><strong><span style="font-family: Calibri;"><span lang="EN-US" style="color: #7030a0;">Probiotics</span></span></strong></u><strong><span style="font-family: Calibri;"><span lang="EN-US" style="color: #7030a0;"></span></span></strong><span style="font-family: Calibri;"><span lang="EN-US" style="color: #7030a0;"></span></span><br />
Also known as "friendly bacteria",they live in your gut.<br />
Antibiotics can reduce friendly bacteria in the body. Taking antibiotics along with bifidobacteria might reduce the effectiveness of bifidobacteria. To avoid this interaction, take bifidobacteria products at least two hours before or after antibiotics.<strong><sup><span style="font-family: Calibri; font-size: large;">6</span></sup></strong><br />
In addition the probiotic Lactobacillus plantarum 299v <span style="font-family: Calibri; font-size: x-small;"><sup><strong><span style="font-size: large;">4</span></strong></sup></span><sup><span style="font-family: Calibri;"><span style="font-size: x-small;"><o:p> </o:p></span></span></sup>and Bacillus coagulans<strong><sup><span style="font-family: Calibri; font-size: large;">8</span></sup></strong><span lang="EN-US"><span style="font-family: Calibri;"><span style="font-family: Times New Roman;"> </span></span></span>has been shown to help IBS (Irritable Bowel Syndrome) which tends to appear frequently with various symptoms related to central nervous system (CNS) as depression or personality disorders<span lang="EN-US"><span style="font-family: Calibri;">.<sup>4</sup></span></span></div>
<span lang="EN-US" style="color: #7030a0;"><span style="font-family: Calibri;"><strong><u><br /></u></strong></span></span>
<span lang="EN-US" style="color: #7030a0;"><span style="font-family: Calibri;"><strong><u>Prebiotics</u></strong></span></span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://c95711.r11.cf3.rackcdn.com/CEF_8642.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132" src="http://c95711.r11.cf3.rackcdn.com/CEF_8642.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.72px; text-align: center;"><span style="font-size: xx-small;">Image: </span><a href="http://www.freedigitalphotos.net/"><span style="font-size: xx-small;">FreeDigitalPhotos.net</span></a></td></tr>
</tbody></table>
A prebiotic should increase the number and/or activity of bifidobacteria and lactic acid bacteria<br />
(probiotics) helping digestion(including improving calcium and other mineral absorption) and strengthening the immune system.Probiotic foods include:raw onion & garlic,raw leek,raw chicory root,raw asparagus,raw dandelion greens,cooked onion, raw Jerusalem Artichoke,raw banana,oatmeal,flax,barleyberries,legumes(lentils,kidney beans,chickpeas).<strong><sup><span style="font-family: Calibri; font-size: large;">7,8</span></sup></strong><br />
<strong><sup><span style="font-family: Calibri; font-size: large;"><br /></span></sup></strong>
<br />
More research is needed but recent studies show a mind-gut connection.Stress affects our gut bacteria, which affect our immune system and cytokines.We know that increases in cytokines<i>(various protein molecules secreted by cells of the immune system that serve to regulate the immune system) </i>are related to changes in psychological states.<br />
<br />
The bacteria in the gut can affect behaviour.<br />
Working with healthy adult mice, researchers showed that disrupting the normal bacterial content of the gut with antibiotics produced changes in behavior; the mice became either anxious or less cautious. This change was accompanied by an increase in brain-derived neurotrophic factor (BDNF), which is linked to depression and anxiety.When the antibiotics were no longer given to the mice their gut bacteria became normal as well as their brain chemistry and behaviour.<b style="font-family: Calibri; font-size: x-large;">12</b><br />
<br />
Probiotics in the gut are used by the brain to make <a href="http://en.wikipedia.org/wiki/Neurochemical" target="_blank">neurochemicals</a><br />
Lactobacillus, Bifidobacterium - GABA(known to reduce stress &anxiety)<br />
Lactobacillus -Acetylcholine<br />
<div>
Bacillus, Serratia - Dopamine</div>
<div>
Escherichia, Bacillus, Saccharomyces <span class="Apple-tab-span" style="white-space: pre;"> </span>-Norepinephrine</div>
<div>
Candida, Streptococcus, Escherichia, Enterococcus -Serotonin<br />
<br />
Even if Probiotics don't turn out to be a cure for mental illness,good digestion is still very important for your overall health and well-being.</div>
<br />
<br />
<span style="color: blue;"><span style="color: blue;"><u><strong>Staying on a Healthy Diet-Avoiding Temptation</strong></u></span></span><br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://c95711.r11.cf3.rackcdn.com/fruit_and_vegetables.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="recipes,dieting,depressive episode,stocking up" border="0" height="200" src="http://c95711.r11.cf3.rackcdn.com/fruit_and_vegetables.jpg" title="" width="140" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.72px; text-align: center;"><span style="font-size: xx-small;">Image: </span><a href="http://www.freedigitalphotos.net/"><span style="font-size: xx-small;">FreeDigitalPhotos.net</span></a></td></tr>
</tbody></table>
To be able to stay on a healthy balanced diet it is a good idea to eliminate temptation by not having unhealthy food in the house and healthy alternatives.Having a back-up cupboard of healthy food that you can use when you are depressed and drained of all energy can help.Some suggestions are frozen fruit & veg,wholemeal pasta &crackers,sugar-free tomato sauce,dried fruit/muesli,nuts and seeds,canned vegetables/beans/fruit,frozen soup/other dinner...<br />
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<ul>
</ul>
<div style="margin-left: 1em; margin-right: 1em;">
<div style="text-align: left;">
<a href="http://c95711.r11.cf3.rackcdn.com/4K7F2218.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br /></div>
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<div style="text-align: left;">
<span style="color: blue;"><b><u>Warnings</u></b></span><br />
Consult your doctor and nutritionist before making changes to your diet/exercise routine or if you are going to take dietary supplements and about the effects your medication may have on your nutrition levels/health/other medication you are taking.If you are going to increase the amount of fiber (whole grain) foods and probiotic foods in your diet it is a good idea to do this slowly as if you change too quickly you could get some temporary increase in gas, bloating/cramps or bowel movement... If you have a weakened immune system (e.g., you have HIV/AIDS or are undergoing cancer treatment), check with your healthcare provider before using probiotics.<strong><sup><span style="font-family: Calibri; font-size: large;">6</span></sup></strong>
<br />
<br />
<br />
<span lang="EN-US" style="font-size: 13.5pt;">Sources:<o:p></o:p></span><br />
<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">1</span></sup><span lang="EN-US" style="font-size: 10pt;">European
Psychiatric Association (EPA) guidance on prevention of mental disorders (2011)<o:p></o:p></span><br />
<span class="MsoHyperlink"><span lang="EN-US"><span style="font-size: 10pt;"><a href="http://www.europsy.net/wordpress/wp-content/uploads/2012/03/campion.pdf?rs_file_key=5624846944f61cd2c21ebb448044554">http://www.europsy.net/wordpress/wp-content/uploads/2012/03/campion.pdf?rs_file_key=5624846944f61cd2c21ebb448044554</a></span></span></span><br />
<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">2<span class="apple-converted-space"> </span></span></sup><span style="font-size: 10pt;"><span lang="EN-US"><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/#CIT2">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/#CIT2</a></span></span><br />
<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">3 </span></sup><span lang="EN-US" style="font-size: 13.5pt;"> </span><span lang="EN-US" style="font-size: 10pt;">Evidence for prevention of mental
disorders </span><span class="MsoHyperlink"><span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US;"><a href="http://www.who.int/mental_health/evidence/en/prevention_of_mental_disorders_sr.pdf">http://www.who.int/mental_health/evidence/en/prevention_of_mental_disorders_sr.pdf</a></span></span><br />
<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">4</span></sup><span class="apple-converted-space"><sup><span lang="EN-US" style="font-family: Calibri, sans-serif;"> </span></sup></span><span class="MsoHyperlink"><span style="font-size: 10pt;"><span lang="EN-US"><a href="http://www.ncbi.nlm.nih.gov/pubmed/22400184">http://www.ncbi.nlm.nih.gov/pubmed/22400184</a></span></span></span><br />
<span style="font-family: Calibri, sans-serif; font-size: 10pt; vertical-align: super;">5</span><span lang="EN-US" style="font-size: 10pt;"><a href="http://www.drfuhrman.com/library/article17.aspx" style="font-size: 10pt;">http://www.drfuhrman.com/library/article17.aspx</a></span><br />
<a href="http://www.livestrong.com/article/303445-which-fruits-and-vegetables-provide-the-most-nutrients/#ixzz255FhljdH" style="font-family: "Times New Roman", serif; font-size: 10pt; line-height: 115%;"><span lang="EN-US">http://www.livestrong.com/article/303445-which-fruits-and-vegetables-provide-the-most-nutrients/#ixzz255FhljdH</span></a><br />
<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">6</span></sup><sup><span style="font-family: Calibri, sans-serif;"> <span class="apple-converted-space"> </span></span></sup><span class="MsoHyperlink"><span style="font-size: 10pt;"><a href="http://www.nlm.nih.gov/medlineplus/druginfo/natural/891.html#Safety"><span lang="EN-US">http://www.nlm.nih.gov/medlineplus/druginfo/natural/891.html#Safety</span></a></span></span><span class="MsoHyperlink"><span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US;"><o:p></o:p></span></span><br />
<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">7</span></sup><span class="MsoHyperlink"><span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US;"> </span></span><span class="MsoHyperlink"><span style="font-size: 10pt;"><a href="http://cancerdietitian.com/2008/05/foods-that-provide-probiotics-and-prebiotics.html"><span lang="EN-US">http://cancerdietitian.com/2008/05/foods-that-provide-probiotics-and-prebiotics.html</span></a></span></span><span class="MsoHyperlink"><span lang="EN-US"><o:p></o:p></span></span><br />
<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">8</span></sup><a href="http://www.thefreedictionary.com/" style="font-family: Calibri, sans-serif; font-size: 11pt; line-height: 115%;"><span style="color: black; font-size: 10pt; line-height: 115%;">Free Dictionary</span></a><br />
<sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">9</span></sup><span lang="EN-US" style="font-size: 10pt;">The The Depression
Workbook: A Guide for Living With Depression and Manic Depression<o:p></o:p></span><br />
<span style="font-size: 10pt;">Mary Ellen Copeland;Matthew McKay<o:p></o:p></span><br />
<span style="font-size: 10pt;"></span><br />
<span style="font-size: 10pt;"><sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">10</span></sup><span class="MsoHyperlink"><span lang="EN-US"> <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2680424/?tool=pubmed">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2680424/?tool=pubmed</a><o:p></o:p></span></span></span><br />
<span style="font-size: 10pt;"><span class="MsoHyperlink"></span></span><br />
<span style="font-size: 10pt;"><sup><span lang="EN-US" style="font-family: Calibri, sans-serif; font-size: 10pt;">11 </span></sup><span class="MsoHyperlink"><span lang="EN-US"><a href="http://www.abc.net.au/radionational/programs/allinthemind/an-inflammatory-story-depression-and-immunity/2931766">http://www.abc.net.au/radionational/programs/allinthemind/an-inflammatory-story-depression-and-immunity/2931766</a><o:p></o:p></span></span></span><br />
<span style="font-family: Calibri, sans-serif; font-size: 13.63px;">12 </span><a href="http://www.kurzweilai.net/that-gut-feeling-how-stomach-bacteria-impact-brain-chemistry-and-behavior" style="font-size: small;">http://www.kurzweilai.net/that-gut-feeling-how-stomach-bacteria-impact-brain-chemistry-and-behavior</a><br />
<span style="font-size: x-small;"><span class="MsoHyperlink"><a href="http://www.psychologytoday.com/blog/evolutionary-psychiatry/201111/will-stress-injure-your-gut">http://www.psychologytoday.com/blog/evolutionary-psychiatry/201111/will-stress-injure-your-gut</a></span></span></div>
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ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-48250655233464731272012-08-23T03:24:00.003-07:002012-09-07T12:12:26.666-07:00BPD,Menstruation & Estrogen<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;"> 3 studies were made to see if estrogen had an effect on the symptoms of BPD.They used oral contraceptives in the 3rd study as they contain estrogen.If you have high BPD and started using oral contraceptives your symptoms increased.During times of rapidly changing estrogen levels BPD symptoms increased.</span><br />
<a name='more'></a><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"> Taken from the original PDF <a href="http://web.missouri.edu/~gearyd/PNEC03.pdf" target="_blank">http://web.missouri.edu/~gearyd/PNEC03.pdf</a></span><br />
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<blockquote class="tr_bq" style="background-color: #9fc5e8;">
<span style="font-size: large;">Study 2, which directly measured estradiol (estrogen) via salivary assay, demonstrated that variability and change in estradiol level from <b>week one of the cycle to week two of the cycle</b>, a time of rapid rise in estrogen level, were associated with higher levels of borderline symptoms. Again, the results suggest that it is <u>variation and not absolute levels of estrogen that may influence symptoms of BPD</u>.</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Women, of course, normally vary in the level of estrogen across the</span><br />
<span style="font-size: large;">menstrual cycle, but the results of these studies suggest that extreme fluctuations in</span><br />
<span style="font-size: large;">estrogen may be problematic, or that normal fluctuations are problematic for women</span><br />
<span style="font-size: large;">with BPD tendencies.</span></blockquote>
<span style="font-size: large;">As you can see in the 1st chart below (of an un-preganant woman) estrogen is rapidly rising especially during week 1 and 2 (mainly week 2).It also rises the 3rd week but less & more slowly.</span><br />
<span style="font-size: large;">They tested salivary estradiol mainly on the average(mean) days : 4,11,18 and 26 of the (28day) cycle.The greatest & fastest increase in estradiol (estrogen) levels was seen between days 4-11,then days 11-18 which matched increases in BPD symptoms,illustrated in the 2nd chart.</span><br />
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relationships, self, suicide, symptoms, " height="425" 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" 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</tbody></table>
<span style="font-size: large;"><img alt="" src="data:image/png;base64,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" title="" /></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><br /></span><span style="font-size: large;"><u>The symptom increase experienced: </u></span><br />
<span style="font-size: large;">from highest to lowest</span><br />
<ol>
<li><span style="font-size: large;">Self-harm (impulsive & reckless behaviour)</span></li>
<li><span style="font-size: large;">Emotion (sudden shifts in mood & intensity of emotion</span></li>
<li><span style="font-size: large;">Feelings of betrayal,loneliness & instability in relationships</span></li>
<li><span style="font-size: large;">Fears of abandonment and malleability<i><span style="font-size: small;">(</span><span class="ssens"><span style="font-size: small;">capable of being altered or controlled by outside forces or influences)</span> </span></i>of self image</span></li>
</ol>
<span style="font-size: large;"><u><br /></u></span><span style="font-size: large;"><u>So..what have we learnt ladies (and gentlemen)?</u></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">Although more studies are needed to obtain more details on this issue & the studies were not perfect...</span><br />
<ul>
<li><span style="font-size: large;"> Birth control pills could make your BPD symptoms worsen when you start to take them if your BPD symptoms have been quite high in the past</span></li>
</ul>
<span style="font-size: large;"><br /></span>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://c95711.r11.cf3.rackcdn.com/Growth_chart.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="136" src="http://c95711.r11.cf3.rackcdn.com/Growth_chart.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td class="tr-caption" style="font-size: 12.72px;">Image: <a href="http://www.freedigitalphotos.net/" target="_blank">FreeDigitalPhotos.net</a></td></tr>
</tbody></table>
</td></tr>
</tbody></table>
<ul>
<li><span style="font-size: large;">It is likely that on the days of your period (approx.1-8 aka week 1) into the week 2 your BPD symptoms will probably increase.</span></li>
</ul>
<br />
<br />
<br />
<span style="font-size: small;"><br /></span><span style="font-size: small;">chart 1source http://www.womeninbalance.org/</span><br />
<span style="font-size: small;">chart 2 values from <a href="http://web.missouri.edu/~gearyd/PNEC03.pdf">http://web.missouri.edu/~gearyd/PNEC03.pdf</a></span></div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-3920571911776378392012-08-17T17:53:00.000-07:002012-09-07T12:20:04.067-07:00Values Improve Your Life<div dir="ltr" style="text-align: left;" trbidi="on">
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; float: right; margin-bottom: 1em; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><img alt="File:TotemTree Kidsonroof.jpg" height="400" src="http://upload.wikimedia.org/wikipedia/commons/1/12/TotemTree_Kidsonroof.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: #f9f9f9; font-family: sans-serif; font-size: 13px; line-height: 19px; text-align: -webkit-auto;"> Kidsonroof wishes to re-connect modern life with nature<br />, rediscovering basic values. </span></td></tr>
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<b><span style="color: blue;"><u>What are Values?</u></span></b></div>
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<span style="font-family: inherit;">They are the moral principles and beliefs or accepted standards of a person or social group</span><br />
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<b><span style="color: blue;"><u>Why are they important?</u></span></b><br />
They help improve your quality of life,help us deal with stress.Can help us keep motivated when we want to give up.Values can give you a sense of achievement and something to look forward to.<br />
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A quick exercise to see what your values are can be found here <a href="http://www.mindfulnessmuse.com/dialectical-behavior-therapy/identify-your-true-values" target="_blank">Identify Your True Values</a><br />
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A relaxation exercise to find your deepest personal value can be found at the end of the post about <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html" target="_blank">Crisis Skills</a></div>
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<span style="color: blue;"><b><u>Time to Set Goals</u></b></span><br />
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<tr><td style="text-align: center;"><a href="http://c95711.r11.cf3.rackcdn.com/hung_goal.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="goals,values,relationship,health,education,quality of life,personal,mental ,health,steps" border="0" height="200" src="http://c95711.r11.cf3.rackcdn.com/hung_goal.jpg" title="" width="172" /></a></td></tr>
<tr><td class="tr-caption">Image: <a href="http://www.freedigitalphotos.net/" target="_blank">FreeDigitalPhotos.net</a></td></tr>
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<u>How to do this:</u><br />
Take the values that you rated from 5 to 10 (moderately to extremely important) from the exercises above and write out a plan on how to achieve your goal.<br />
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You will :<br />
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<ul>
<li>Set time limits</li>
<li>Break it into steps to avoid feeling overwhelmed</li>
<li>Think of things that will help you achieve your goal</li>
</ul>
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<i>An example</i><br />
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<i><b><span style="color: purple;">A part of my life that I value is :</span></b> <b><span style="color: #a64d79;">Self-Care</span></b></i><br />
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<i><b><span style="color: purple;">What I intend to do </span>:</b> Spend more time looking after myself physically & mentally</i><br />
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<i><b><span style="color: purple;">Monday:</span> </b>I will do a relaxation exercise for at least 10minutes to reduce my stress levels.</i><br />
<i>I will try to set a routine by choosing when to have regular mealtimes & write down some ideas for healthier meals,as well as a food diary so I can get a good idea of my progress.</i><br />
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<i><b><span style="color: purple;">Tuesday:</span> </b></i><i>I will do a relaxation exercise for at least 12 minutes.I will start writing in a journal for 10minutes about issues so that I can think in a different way,I will try not to judge myself while doing this.I will try to have at least 2 regular healthy meals eating a little even if I am not hungry so that my blood sugar levels are ok so I can prevent mood swings.</i><br />
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<i><b><span style="color: purple;">Wednesday</span>: </b></i><i>I will do a relaxation exercise for at least 15 minutes.</i><i> will try to have at least 2 regular healthy meals eating a little even if I am not hungry.</i><br />
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<i><b><span style="color: purple;">Thursday:</span></b>I will clean out the cupboards and buy more fruit and vegetables so that I will be less tempted to eat junk food.I will not go grocery shopping when I am hungry.I will eat regularly so that I will not eat too much too quickly when I get really hungry.</i><br />
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<i><b><span style="color: purple;">Friday:</span></b>I will go for a walk with my friend Melinda so that hopefully when I am with her time will go faster and I will enjoy working out.</i><br />
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<i><b><span style="color: purple;">Saturday</span>:</b>This is my day where I will catch up on what I may have not been able to do during the week,if I have done everything I will try a relaxation exercise for 20minutes and go for a 30 minute brisk walk.</i><br />
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<i><span style="color: purple;"><b>Sunday</b>:</span>I will prepare some meals for the week so that I am not in a hurry.I will freeze some soup and other dishes as well as plan what I will bring to work for lunch.</i><br />
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Other <b><span style="color: #a64d79;">self-care</span></b> activities include <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/06/symptom-mood-charting.html" target="_blank">Mood Charting</a>, <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/cant-afford-treatmentwant-to-further.html" target="_blank">Finding </a> <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/06/new-treatments-for-bpd.html" target="_blank">Treatment</a> ,learning how to reduce stress levels during a <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html" target="_blank">Crisis</a> ,Learning <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills.html" target="_blank">Healthier Coping Skills</a>.<br />
By eating healthily,sleeping better,treating pain,avoiding mood-altering drugs,doing things that you are good at & relaxing more you will be less likely to have mood swings.More information can be found here: <a href="http://www.dbtselfhelp.com/html/reduce_vulnerability.html" target="_blank">http://www.dbtselfhelp.com/html/reduce_vulnerability.html</a><br />
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If you rated<b> <span style="color: #a64d79;">education</span></b> between 5 &10 your intention might be to return to school and one of your intentions could be to get some catalogs of classes and sign up for a class in three weeks(deadline)<br />
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If you rated<span style="color: #a64d79;"> (<b>romantic)relationships</b></span> between 5 &10 your intention might be spend more time with that person.Your intentions could be to spend less time working/at the computer/with friends,or to learn 5 things about how you can improve the relationship by next week (such as <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/07/anger-management.html" target="_blank">Anger Management Skills</a> & <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/the-way-you-say-it-is-more-important.html" target="_blank">Effective Communication Skills</a> ) and trying to apply each technique as you learn it.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPYCm_4h0lLsdRXXRU77mgPxctRLeqNf7VTZIbFQ9MrwAmL215bcr5Zu2PwAazAjj_x-7R7xh9D6mgHy629IKfVQHRQmykPW8H6Uj0PKzA1u22_4pHEST-r8-wmywHZ46i5XAwLCQbAhI/s1600/ID-10065970+(1).jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPYCm_4h0lLsdRXXRU77mgPxctRLeqNf7VTZIbFQ9MrwAmL215bcr5Zu2PwAazAjj_x-7R7xh9D6mgHy629IKfVQHRQmykPW8H6Uj0PKzA1u22_4pHEST-r8-wmywHZ46i5XAwLCQbAhI/s400/ID-10065970+(1).jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption">Image: <a href="http://www.freedigitalphotos.net/">FreeDigitalPhotos.net</a></td></tr>
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I hope this has been helpful,please leave a comment or tick one of the boxes below (average,good,very good,excellent...)<br />
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I wish you success in the steps needed to improve your life.<br />
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<span style="font-size: x-small;"><u>Sources:</u> The DBT Skills Workbook,a very good easy to read workbook for anyone with overwhelming emotions.</span><a href="http://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1572245131" style="font-size: small;">http://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1572245131</a></div>
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<span style="font-size: x-small;">Image-Wikimedia Commons </span></div>
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ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-42235034990099379842012-08-12T12:18:00.000-07:002012-12-06T17:36:59.636-08:00Can't Afford Treatment/Want To Further Research ?<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="color: blue;">What You Can Do:</span></b><br />
Options include: free online CBT,studies,free/low-cost workshops,peer counselling,support groups,surveys,books,websites and self-care.<br />
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<span style="color: blue;"><b>You can participate in studies</b></span><br />
Some useful links:<br />
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FAQs(Frequently Asked Questions) about participating in research <a href="http://psychcentral.com/clinicaltrials/" target="_blank">http://psychcentral.com/clinicaltrials/</a><br />
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Protection of Research Volunteers http://www.nami.org/Content/NavigationMenu/Inform_Yourself/About_Research/Protection_of_Research_Volunteers.htm<br />
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Mixture of various disorders including eating disorders & for various age groups<a href="http://www.psychiatry.umn.edu/research/arc/currstudies/home.html" target="_blank">http://www.psychiatry.umn.edu/research/arc/currstudies/home.html</a></div>
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Borderline Research Studies by Country</div>
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<a href="http://clinicaltrials.gov/ct2/results/map?term=Borderline+Personality+Disorder&recr=Open" target="_blank">http://clinicaltrials.gov/ct2/results/map?term=Borderline+Personality+Disorder&recr=Open</a>
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Map of the world for all Mental Disorder Research Studies </div>
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<a href="http://clinicaltrials.gov/ct2/results/map?recr=Open&no_unk=Y&cond=mental+disorder" target="_blank">http://clinicaltrials.gov/ct2/results/map?recr=Open&no_unk=Y&cond=mental+disorder</a>
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Emotion Regulation & Digital Media Study I mentioned in <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/07/9-things-you-probably-didnt-know-about.html" target="_blank">9 Things you probably didn't know about BPD</a> can be found here <a href="http://psychiatry.duke.edu/divisions/general-psychiatry/duke-cognitive-behavioral-research-and-treatment-program/ongoing-studie" target="_blank">http://psychiatry.duke.edu/divisions/general-psychiatry/duke-cognitive-behavioral-research-and-treatment-program/ongoing-studie</a><br />
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<a href="http://www.needymeds.org/" target="_blank">http://www.needymeds.org/</a> & <a href="http://www.mental-health-today.com/helpmeds.htm">http://www.mental-health-today.com/helpmeds.htm</a><br />
are sites with advice about generic drugs,drug coupons...<br />
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Genetic testing which can be done on Medicare more info <a href="http://kristinbell.org/2012/08/24/genetic-testing-yay/">http://kristinbell.org/2012/08/24/genetic-testing-yay/</a><br />
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<span style="color: blue;">Free Online CBT(Cognitive Behaviour Therapy)</span><br />
<span style="color: blue;"><br /></span>
Sites like <a href="http://ecouch.anu.edu.au/welcome" target="_blank">E-Couch</a> teach free CBT and help researchers to see how effective it is in various areas...<br />
Some free programs for Mood Charting help with research & so do sites like patientslikeme which covers mental & other disorders(treatments,medications...),please see the post <a class="GKY2L2ICPB" href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/06/symptom-mood-charting.html" style="border: 0px currentColor; color: #1155cc; cursor: pointer; font-family: Arial, Helvetica, sans-serif; font-size: 12.72px; margin: 0px 10px 0px 0px; padding: 0px; vertical-align: baseline;" target="_blank">Symptom & Mood Charting</a>for more details.<br />
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Although most surveys/studies & other sites listed will do their best to keep you anonymous & your information confidential,I cannot guarantee anything as each survey/site has different conditions which should be read carefully beforehand.<br />
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<span style="color: blue;">Free/Low Cost Workshops</span><br />
Organizations like<a href="http://www.nami.org/Content/NavigationMenu/Inform_Yourself/Upcoming_Events/Upcoming_Events.htm" target="_blank"> NAMI</a>(National Alliance on Mental Illness) sponsor workshops and sometimes put some parts up on YouTube and have transcripts/mp3 files.The courses provide information on various severe mental illnesses such as panic disorder,bipolar disorder (manic depressive disorder), depression, panic disorder, schizophrenia, schizoaffective disorder, obsessive compulsive disorder, borderline personality disorder or PTSD.The workshops are usually about medications, side effects, the recovery process,communication skills and setting limits.<a href="http://www.nami.org/template.cfm?section=family-to-family&template=/customsource/classlisters/coursepicker.cfm&targetpage=ftflistdetail.cfm" target="_blank">NAMI Family to Family Workshops</a> by state/province</div>
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<a href="http://www.namimetropolis.net/" target="_blank">NAMI <b><span style="color: purple;">Metropolis</span></b> workshop for family members</a>(<span style="color: purple;"><b>Sept 9th 2012</b>)</span><br />
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<b><span style="color: purple;">Sept. 10th 2012</span></b> .6:30 to 9 p.m.<a href="http://www.nami.org/MSTemplate.cfm?Section=Programs95&Site=NAMI_South_Dakota&Template=/ContentManagement/ContentDisplay.cfm&ContentID=127554" target="_blank"> NAMI<b><span style="color: purple;"> South Dakota</span></b></a> is sponsoring a 12-week education course for families of people with serious mental illnesses.For more information or to register, contact Phyllis Arends at 271-1871 by Thursday.</div>
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On Wednesday,<b> <span style="color: purple;">October 3rd, 2012</span></b> at Deacon Compean Hall, 2475 Lincoln Boulevard, <b><span style="color: purple;">Venice, CA</span></b>, 90291 author Randi Kreger will teach skills to family members of people with BPD in an interactive workshop. The workshop, will be part of the Clearview Women’s Center Consumer Lecture Series, is a free event open to the public.<br />
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NAMI Shasta County will hold a 12-week, free Family to Family course.<br />
<b><span style="color: purple;">October 9th to December 18th 2012</span></b> .6:30 to 9 p.m on Tuesdays at 1615 <span style="color: purple;"><b>Continental St.Redding</b></span>.To sign up, contact NAMI Shasta County at 605-1647 or namisc@namisc.us , please put Family to Family in the subject line.
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<span style="color: purple;">Melbourne, Florida </span>-- A Dialectical Behavior Therapy Group for adults who attend individual therapy for the diagnosis of BPD is meeting Wednesdays from 5:00 pm to 7:00 pm,Participants may join at any time,presented by the Community Psychological Services (CPS) of Florida Institute of Technology. The cost is $10 a month. For more information, call Community Psychological Services at (321) 674-8106, extension 2.<br />
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<span style="color: purple;">Isle of Wight free "New Beginnings' "course for mental Health Conditions </span><span style="color: black;">Northwood House, Cowes.</span>The course will look at a number of areas including problem solving and goal setting, confidence building, anxiety and depression management, trigger and relapse symptom awareness, positive thinking, relaxation techniques, lifestyle, communication skills and planning for the future.<br />
It starts next Wednesday 17th October. For more information or to register, call 0800 988 5560, email get.info@eppcic.co.uk or visit <a href="http://www.expertpatients.co.uk/">www.expertpatients.co.uk</a></div>
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One way to know about these free workshops is to set a<a href="http://www.google.ie/url?sa=t&rct=j&q=how%20to%20set%20a%20google%20alert&source=web&cd=1&cad=rja&ved=0CBwQFjAA&url=http%3A%2F%2Fwww.google.com%2Falerts&ei=qSk6UPHANerE4gS9vYGgCw&usg=AFQjCNENeJTH9az0eICI_ODK6pYT2bOXPg" target="_blank"> google alert</a> that will be sent to your email.For example in the search query you could include;the mental illness(es) of your choice,the country and city/state you live in and the words workshop and family member...<br />
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<a href="http://bpdvideo.com/" target="_blank">http://bpdvideo.com/</a> is a site where you can rent a video package on Borderline Personality Disorder (2010)
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<a href="http://www.borderlinepersonalitydisorder.com/resources-news/media-library/bpd-videos-by-topic/" rel="nofollow" target="_blank">Free videos by topic</a> from NEABPD<br />
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<span style="color: blue;">Free DBT Skills Handbook</span><br />
<a href="https://docs.google.com/file/d/1cyanUui4ZlpL0suxvBoGhgsBQwM5aAsHXKl4U2vdQ7eRPMqcwe-jPuTxqgl2/edit?pli=1">https://docs.google.com/file/d/1cyanUui4ZlpL0suxvBoGhgsBQwM5aAsHXKl4U2vdQ7eRPMqcwe-jPuTxqgl2/edit?pli=1</a>#<br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Peer Counselling</span><br />
(Also known as reevaluation counselling or co-counselling) this is where two people who know and trust each other meet for about an hour,for 30 minutes the focus is on one person and the next 30mins on the other person.During the 30mins one person gets to discuss almost anything (within reason & politely) while their partner focuses on them giving positive support and advice.Learning and practicing validation will be very helpful here.Margarita Tartakovsky, M.S. has a very good explanation of what validation is:<br />
<blockquote class="tr_bq">
<i>Q: You suggest using a technique called validation to help defuse a loved one’s intense emotions. What is validation, and how is it different from simply agreeing with what someone says?</i> </blockquote>
<blockquote class="tr_bq">
<i>Validation is a way of acknowledging some small piece of what the person says as understandable, sensible, “valid.” An important piece of validation that people miss is that we don’t validate the invalid. For example, if your loved one is 5’7,” weighs 80 pounds and says “I’m fat,” you wouldn’t validate that by saying, “Yes, you are fat.” That would be validating the invalid.<br />You can validate some part of what she is saying by saying “I know you feel fat (or bloated, or full)”, whatever is appropriate to the context of what she is saying. Try to find some small kernel of validity. Remember that tone and manner can be invalidating when words are validating. “I know you FEEL fat” can be invalidating because it communicates that the feeling is wrong.</i></blockquote>
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<i>M</i>ore on <a href="http://eqi.org/valid.htm" target="_blank">validation</a>.<br />
Try out a few sessions of peer counselling and see how it goes.<br />
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<span style="color: blue;"><a href="http://reducingourmentalillnesses1atatime.blogspot.com/p/self-care-for-mental-health.html" target="_blank"><br class="Apple-interchange-newline" /><span style="color: blue;">Practice Self-Care</span></a></span><br />
By doing things such as <a href="http://reducingourmentalillnesses1atatime.blogspot.com/2012/08/image-from-fir0002flagstaffotos.html" target="_blank">relaxation</a>,exercising regularly,<a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/diet-for-mental-health-part-1.html" target="_blank">eating correctly</a> & socializing you will be <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/values-improve-your-life.html" target="_blank">helping your physical and mental health</a>.You can also learn how to<a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/the-way-you-say-it-is-more-important.html" target="_blank"> improve your relationships </a>.I've built a page with resources & easy to understand information that are on this topic : <a href="http://reducingourmentalillnesses1atatime.blogspot.se/p/self-care-for-mental-health.html" target="_blank">Self Care for Mental Health</a><br />
Many books (see previews and reviews on Amazon & Google Books) and blogs on<a href="http://www.psychologytoday.com/" target="_blank"> Psychology Today</a> and <a href="http://psychcentral.com/" target="_blank">Psych Central</a> have great advice and new information on recently published studies...<br />
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<span style="color: blue;">Finding it difficult to get a job because of your mental illness(es)?</span><br />
The Red Cross Employment Services might be able to help you.<br />
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<span style="color: blue;">Research Surveys You can Fill Out (most of them are for over 18s)</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSLORsdXrdD81v6elixGMp5l-fFMUy3g1Ns_WZsAsyc85X780v6uu8lq9YqzA9eQnYXGa1sIo0sr6tdng8iOfGhgTCZCEFWR-HTCnKpf8POcStlqnHqglRTwraEqvLCTjwts4hUz3AVpo/s1600/batch008-033.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSLORsdXrdD81v6elixGMp5l-fFMUy3g1Ns_WZsAsyc85X780v6uu8lq9YqzA9eQnYXGa1sIo0sr6tdng8iOfGhgTCZCEFWR-HTCnKpf8POcStlqnHqglRTwraEqvLCTjwts4hUz3AVpo/s1600/batch008-033.jpg" style="cursor: move;" /></a></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: small;">Image: </span></b><br />
<b><span style="font-size: small;"><a href="http://www.freedigitalphotos.net/">FreeDigitalPhotos.net</a> </span> </b></td></tr>
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Self Injury <a href="https://periwinkle.ts.odu.edu/cgi-bin/qwebcorporate.dll?YMRGHS" target="_blank">https://periwinkle.ts.odu.edu/cgi-bin/qwebcorporate.dll?YMRGHS</a><br />
<br />
BPD <a href="https://www.surveymonkey.com/s/FKXR2SD" target="_blank">https://www.surveymonkey.com/s/FKXR2SD</a><br />
<br />
Being Emotionally Sensitive <a href="https://www.surveymonkey.com/s/GNXRB75" target="_blank">https://www.surveymonkey.com/s/GNXRB75</a><br />
<br />
Parent of a BPD child <a href="http://www.surveymonkey.com/s.aspx?sm=85qwclnkqhPALWoaZqVKTA_3d_3d" target="_blank">http://www.surveymonkey.com/s.aspx?sm=85qwclnkqhPALWoaZqVKTA_3d_3d</a><br />
<br />
Romantic Partner of a BPD<a href="http://www.psychologytoday.com/blog/stop-walking-eggshells/201207/take-survey-people-borderline-partners" target="_blank">http://www.psychologytoday.com/blog/stop-walking-eggshells/201207/take-survey-people-borderline-partners</a><br />
<br />
Friend/Family of a BPD <a href="http://www.surveymonkey.com/s/familyexperiences2012" target="_blank">http://www.surveymonkey.com/s/familyexperiences2012</a><br />
<br />
Treatment Availability for BPD <a href="http://www.surveymonkey.com/s/QD9WMLB" target="_blank">http://www.surveymonkey.com/s/QD9WMLB</a><br />
<br />
Caring for an anorexic child <a href="https://www.surveymonkey.com/s/6QPPY8M" target="_blank">https://www.surveymonkey.com/s/6QPPY8M</a><br />
<br />
Pro-eating disorders & professional recovery websites survey<a href="http://www.deakin.edu.au/psychology/research/giuseppinapompei/" target="_blank">http://www.deakin.edu.au/psychology/research/giuseppinapompei/</a><br />
<br />
Intimate relationships and eating disorders (with no Axis2 disorders) <a href="https://novisurvey.net/TakeSurveyPage.aspx?s=7b81e28cd81445f1954658d8b44a7077&tsid=e074cf4d42a448748eaf189e2d5397c6&c=en-US" target="_blank">https://novisurvey.net/TakeSurveyPage.aspx?s=7b81e28cd81445f1954658d8b44a7077&tsid=e074cf4d42a448748eaf189e2d5397c6&c=en-US</a><br />
<br />
Mother of an anorexic child (age 10-21) receiving treatment <a href="https://www.surveymonkey.com/s/6QPPY8M" target="_blank">https://www.surveymonkey.com/s/6QPPY8M</a><br />
<br />
OCD <a href="http://www.fahs.surrey.ac.uk/survey/OCDresearch/" target="_blank">http://www.fahs.surrey.ac.uk/survey/OCDresearch/</a><br />
<br />
Quality of life in adults with OCD <a href="http://hsccm2.hsc.usf.edu/checkbox/Survey.aspx?surveyid=4690" target="_blank">http://hsccm2.hsc.usf.edu/checkbox/Survey.aspx?surveyid=4690</a><br />
<br />
Agoraphobia <a href="http://www.surveymonkey.com/s/8CBJQ8B" target="_blank">http://www.surveymonkey.com/s/8CBJQ8B</a><br />
<br />
Anxiety & Depression in Young Adults(Australia) <a href="http://medusa.ballarat.edu.au/limesurvey/index.php?sid=69951&lang=en" target="_blank">http://medusa.ballarat.edu.au/limesurvey/index.php?sid=69951&lang=en</a><br />
<br />
Accuracy of Bipolar Self-Test <a href="http://www.blackdoginstitute.org.au/public/bipolardisorder/self-test.cfm" target="_blank">http://www.blackdoginstitute.org.au/public/bipolardisorder/self-test.cfm</a><br />
<br />
Bipolar Relapse After Child Birth <a href="https://www.surveymonkey.com/s/YGQBL5G" target="_blank">https://www.surveymonkey.com/s/YGQBL5G</a></div>
<br />
Sources:<br />
The Depression Workbook: A Guide for Living With Depression and Manic Depression<br />
Mary Ellen Copeland;Matthew McKay</div>
</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-38842947399801942562012-08-11T17:01:00.002-07:002012-09-17T21:07:21.752-07:00Impulsivity & Extreme Thoughts<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<span style="color: blue; font-size: large;"><u><b>Slowing Down Impulsiveness</b></u></span><br />
<br />
<span style="font-family: inherit;">When a question or comment upsets you, wait at least five seconds before responding and repeat “calm down” in your mind several times first.</span><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">When you feel a strong impulse, remind yourself that taking action at those times usually results in bad outcomes.</span><span style="font-family: inherit;">Use feelings of regret as helpers.</span><br />
<img src="http://upload.wikimedia.org/wikipedia/commons/thumb/1/1b/Smiley_green_alien_drunk_happy.svg/120px-Smiley_green_alien_drunk_happy.svg.png" /> <a href="http://upload.wikimedia.org/wikipedia/commons/thumb/b/bd/Smiley_green_alien_drunk_sad.svg/120px-Smiley_green_alien_drunk_sad.svg.png" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/thumb/b/bd/Smiley_green_alien_drunk_sad.svg/120px-Smiley_green_alien_drunk_sad.svg.png" /></a> <a href="http://upload.wikimedia.org/wikipedia/commons/thumb/8/8b/Smiley_green_alien_drunk_wasted.svg/120px-Smiley_green_alien_drunk_wasted.svg.png" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/thumb/8/8b/Smiley_green_alien_drunk_wasted.svg/120px-Smiley_green_alien_drunk_wasted.svg.png" /></a><br />
<a name='more'></a><br />
<br />
<br />
<span style="font-family: inherit;">Carry round a card with the following questions to ask yourself.</span><br />
<br />
<ol>
<li>How important is doing this action to me?</li>
<li>What will be the physical/emotional consequences (both long & short term)for doing this?</li>
<li>How will I feel tomorrow if I don't give in to my impulse now?</li>
</ol>
<span style="font-family: inherit;">Discuss with your therapist any new, big plans you might have for your life before taking action.</span><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">Practice breathing exercises often.</span><span style="font-family: inherit;"><b><u><br /></u></b></span><br />
<br />
Try to delay the time before you do impulsive behaviour,start with 10-15 minutes resisting the urge (depending on the impulsive activity) and gradually increase the time by using healthy coping skills such as distraction (reading,making a collage,taking a shower,watching a DVD...).By the end hopefully you will give up completely.<br />
<br />
Remind yourself why you want to give up this behaviour by carrying the answer to the questions in this post on a card in your wallet. <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills.html" target="_blank">Bad Coping Skills</a><br />
<br />
<span style="color: blue;"><b><u>Coping Statements</u></b></span><br />
Here are a few,more can be found here <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html" target="_blank">Crisis Skills</a><br />
<div>
<ul>
<li>I do not like these urges but they will go away,I have to do my best to wait and distract myself.</li>
<li>I want to do something impulsive but I need to remember that it is not something that I need.</li>
<li>This is a feeling/urge I do not have to act on it.</li>
<li>I will feel good about myself for getting through this instead of regretting my impulsive action(s) and being upset.</li>
</ul>
<div>
<span style="color: blue;"><b><u>Healthier Activities </u></b></span></div>
<div>
Some people may need excitement in their lives and changing jobs,watching a thriller,completing a degree,entering a marathon...may not be enough.Here is a list of activities which should be done only when appropriate safety precautions & training is complete,they still carry risks but are legal and precautions can be taken.</div>
<div>
<ul>
<li>Extreme sports</li>
<li>Rock climbing</li>
<li>Hot air balloon</li>
<li>Skateboarding</li>
<li>Scuba-diving</li>
<li>Rugby/other adult sports team</li>
<li>Bungee Jumping</li>
<li>Learning to fly a plane</li>
<li>Snowboarding/Skiing</li>
<li>Water skiing</li>
<li>Car Racing</li>
<li>High-Rope Courses</li>
</ul>
</div>
<br />
<span id="goog_1057832113"></span><div style="text-align: left;">
</div>
<span id="goog_1057832114"></span><br />
<br />
<span style="font-family: inherit;"><span style="color: blue; font-size: large;"><u><b>Cooling Down Extreme Thoughts</b></u></span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiYJC1FgU_jrjYq5uvE0qaOkhSMItX5CDBPiW2SHsOWy9Pau_cOo-i7iIvSujo2Fysv7fo7MlHzGFFlEoPD_z7iOQgx2XQC9gdyXZ9dDWucI_UJ66YpdobaikQahDUUJTS6bOSJmfKx1w/s1600/ID-10043409.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiYJC1FgU_jrjYq5uvE0qaOkhSMItX5CDBPiW2SHsOWy9Pau_cOo-i7iIvSujo2Fysv7fo7MlHzGFFlEoPD_z7iOQgx2XQC9gdyXZ9dDWucI_UJ66YpdobaikQahDUUJTS6bOSJmfKx1w/s1600/ID-10043409.jpg" /></a></td></tr>
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<tr><td class="tr-caption" style="font-size: 12.727272033691406px; text-align: center;"><div style="font-size: medium; text-align: start;">
Image: <a href="http://www.freedigitalphotos.net/" target="_blank">FreeDigitalPhotos.net</a> </div>
</td></tr>
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</td></tr>
</tbody></table>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">When you have an extreme thought, ask yourself how a friend may look at the same issue differently.</span><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"><br /></span> <span style="font-family: inherit;">When your thoughts are strong and extreme, ask yourself how you may view the triggering event six months down the road and notice the difference.</span><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><span style="font-family: inherit;">Remember that extreme words and phrases such as always, never, can’t stand it, awful, and horrible are almost always inaccurate. Try to find the shades of gray.</span><br />
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">Transference Focused Therapy,DBT (Dialectical Behaviour Therapy) ,STEPPS(System Training for Emotional </span>Predictability<span style="font-family: inherit;"> and Problem Solving) and Schema Focused Therapy can help with borderline thinking </span>problems such<span style="font-family: inherit;"> as splitting,paranoia,dissociation...</span><br />
<br />
<div class="separator" style="background-color: white; clear: both;">
</div>
A great exercise you can do yourself for extreme thoughts/cognitive distortions can be found here <a href="http://www.anythingtostopthepain.com/saving-cognitive-distortions/" rel="nofollow" target="_blank">http://www.anythingtostopthepain.com/saving-cognitive-distortions/</a><br />
<br />
<br />
<br />
<br />
Sources:<br />
<a href="http://www.dummies.com/how-to/content/borderline-personality-disorder-for-dummies-cheat-.html" style="font-size: small;">http://www.dummies.com/how-to/content/borderline-personality-disorder-for-dummies-cheat-.html</a>
<br />
wikimedia commons<br />
<span style="font-family: inherit; font-size: x-small;"></span><br />
Borderline Personality Disorder For Dummies<br />
By Charles H. Elliott, Laura L. Smith</div>
</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-31872420896663854082012-08-10T07:41:00.001-07:002012-09-17T20:41:25.774-07:00The Way You Say It Is More Important Than The Words<div dir="ltr" style="text-align: left;" trbidi="on">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-rLGXXHfOZSbW_odpHT7PfCnCiWmfP3VW6S_xOXIKCptzJVee2RbRyI8RPFTHAKYubD6TKC9NOYZ4dNXPuyG9xEYbllAabrkA5OOy4VoSQJS7xFmz_Z1_w_fwlPJ9t8v2XsOMC7NfqLU/s1600/120px-Mona_Lisa_face_800x800px.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="File:Mona Lisa face 800x800px.jpg anger irritability BPD borderline personality irritability self hate hatred irrational intense rage throwing screaming relaxation distract management half smile DBT dialectical behavior therapy " border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-rLGXXHfOZSbW_odpHT7PfCnCiWmfP3VW6S_xOXIKCptzJVee2RbRyI8RPFTHAKYubD6TKC9NOYZ4dNXPuyG9xEYbllAabrkA5OOy4VoSQJS7xFmz_Z1_w_fwlPJ9t8v2XsOMC7NfqLU/s200/120px-Mona_Lisa_face_800x800px.jpg" title="" width="200" /></a>How to communicate effectively: <br />
<div style="text-align: right;">
</div>
<div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
</div>
1<b><u> Gentle eye contact</u></b>- it increases trustworthiness and encourages future cooperation, a happy gaze will increase emotional trust.<br />
<br />
<div style="text-align: left;">
2.<b><u>Kind facial expression</u>.</b>If you think about someone you love,or an event that brought you deep joy & satisfaction, a "Mona Lisa" smile will appear on your face & the muscles around your eyes will soften.</div>
<div style="text-align: left;">
<br /></div>
3.<b><u>Warm tone of voice</u></b>-slow down and drop your pitch to convey more trust to others.When expressing joy,your voice needs to become increasingly melodic, whereas sadness is spoken with a flat and monotonic voice. When we are angry, excited, or frightened, we raise the pitch and intensity of our voice, and there’s a <br />
<a name='more'></a>lot of variability in both the speed and the tone.<br />
<br />
<a href="http://upload.wikimedia.org/wikipedia/commons/4/43/Be_Kind.png" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="File:Be Kind.png" border="0" src="http://upload.wikimedia.org/wikipedia/commons/4/43/Be_Kind.png" title="kind,courteous,facial,expression" /></a> 4.<u style="font-weight: bold;">Expressive hand and body gestures-</u>they help your brain understand what is being said if they go together,if they don't fit together you will just make the person confused.So practice describing words in front of the mirror.<br />
<br />
<a href="http://upload.wikimedia.org/wikipedia/commons/thumb/f/f1/Mari_Iijima_at_Tekkoshocon_5_talking_cropped_1.jpg/526px-Mari_Iijima_at_Tekkoshocon_5_talking_cropped_1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="File:Mari Iijima at Tekkoshocon 5 talking cropped 1.jpg" border="0" height="320" src="http://upload.wikimedia.org/wikipedia/commons/thumb/f/f1/Mari_Iijima_at_Tekkoshocon_5_talking_cropped_1.jpg/526px-Mari_Iijima_at_Tekkoshocon_5_talking_cropped_1.jpg" title="kind facial expression,effective,speech,hand,body gestures,conversation,words,smile,relaxed,slow speech rate,gentle eye contact,communication good,expressive,hand,body,gestures" width="280" /></a> 5<u> <b>Relaxed attitude</b></u><br />
a one-minute relaxation exercise will increase activity in those parts of the brain that control language, communication, social awareness, mood-regulation, and decision-making.A relaxed conversation allows for increased intimacy and empathy. Stress, however, causes us to talk too much because it hinders our ability to speak with clarity.<br />
<br />
6.<u>Slow speech rate</u><br />
Slower speaking will also deepen that person’s respect for you. A slow voice has a calming effect on a person who is feeling anxious, whereas a loud fast voice will stimulate excitement, anger, or fear.<br />
<br />
7<u>.Brevity</u>-keep it short so that it is easier to remember,follow and understand.The listener's brain can only remember about 10seconds of what you said.<br />
<br />
8.<u>The words themselves.</u><br />
Written communication can often be misunderstood and unless the writer fills in the blanks with specific emotional words and descriptive speech – storytelling – the reader will experience your writing as being flat, boring, dry, and probably more negative than you intended.<br />
The solution: help the reader “paint a picture” in their mind with your words. Use concrete nouns and action verbs because they are easier for the reader’s brain to visualize. Words like “sunset” or “eat” are easy to see in the mind's eye, but words like “freedom” or “identify” force the brain to sort through too many conceptual frameworks.<br />
<br />
<img alt="File:20090211 thousand words-01.jpg" height="640" src="http://upload.wikimedia.org/wikipedia/commons/2/29/20090211_thousand_words-01.jpg" width="640" /><br />
<b><u><span style="color: blue;">Summary</span></u></b><br />
<div>
<ul>
<li><span style="color: blue;"><b><b style="color: black;"><span style="color: blue;">Have a "Mona Lisa" smile and smile with your eyes</span></b>
</b></span></li>
<li><span style="color: blue;"><b><b style="color: black;"><span style="color: blue;">Slow down and drop your pitch to appear more sympathetic & trusting</span></b></b></span></li>
<li><span style="color: blue;"><b><b style="color: black;"><span style="color: blue;">When expressing sadness a monotone,flat voice is best</span></b></b></span></li>
<li><span style="color: blue;"><b><b style="color: black;"><span style="color: blue;">For expressing joy & excitement a melodic slightly high pitched voice is best</span></b></b></span></li>
<li><span style="color: blue;"><b><b style="color: black;"><span style="color: blue;">Use your hands and body to describe what you mean,to be understood better</span></b></b></span></li>
<li><span style="color: blue;"><b><b style="color: black;"><span style="color: blue;">Relax before & during a conversation to increase intimacy,clarity & empathy</span></b></b></span></li>
<li><span style="color: blue;"><b>Speak slowly and briefly</b></span></li>
<li><span style="color: blue;"><b>Paint a picture with words when communicating by writing</b></span></li>
</ul>
</div>
<b><u><br /></u></b>
<b><u>Sources:</u></b><br />
<h2 style="text-align: left;">
<a href="http://commons.wikimedia.org/wiki/File:Mari_Iijima_at_Tekkoshocon_5_talking.jpg">Mari_Iijima_at_Tekkoshocon_5_talking.jpg</a>: <a href="http://www.flickr.com/people/63672277@N00">Chris Giddings</a> from Cincinnati, OH, United States of America<br />All pictures from Wikimedia Commons</h2>
<a href="http://www.psychologytoday.com/blog/words-can-change-your-brain/201207/the-8-key-elements-highly-effective-speech">http://www.psychologytoday.com/blog/words-can-change-your-brain/201207/the-8-key-elements-highly-effective-speech</a></div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-26111564621238453522012-07-27T20:59:00.002-07:002012-09-17T20:57:34.836-07:00Self-Harm in Mood Disorders<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://upload.wikimedia.org/wikipedia/commons/thumb/e/ea/Self-injury.svg/487px-Self-injury.svg.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="File:Self-injury.svg dissociation,disconected,alive,connect,alone,unreal,craving physical contact,,relief,emotional,pain File:Brain limbicsystem.jpg amygdala,borderline,self harm,limbic system,pain,heat,perception" border="0" height="640" src="http://upload.wikimedia.org/wikipedia/commons/thumb/e/ea/Self-injury.svg/487px-Self-injury.svg.png" style="background-color: white;" title="stress,overwhelmed,sensitive,angry,upset,relieved,calm,empty" width="520" /></a></div>
<u style="color: blue; font-size: x-large;"><br /></u>
<u style="color: blue; font-size: x-large;">Why Self Harm Feels Good In The Brain</u><br />
<span style="font-family: inherit;">Self harm is present in a wide variety of mental disorders and in many different forms from cutting,burning,hitting and banging your body against hard surfaces to picking your skin ,pulling out your hair and poisoning yourself.</span><br />
<a name='more'></a><span style="font-family: inherit;">Strangely people may cut to dissociate or to get out of unpleasant dissociation,stop feeling empty,after being rejected,to punish oneself sometimes when feeling evil,to reduce suicidal urges and even when craving physical touch....Self harm has a very quick calming effect when feeling strong anger or any other feeling,it may not always help but can quickly become addictive when you want a quick release of the emotional pain and/or anxiety & nothing will do it as quickly.I find it easier to cut myself during high emotional distress because it causes very little physical pain & is easier to do than when I'm feeling ok or not very distressed because it hurts more physically.</span><br />
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<div style="text-align: left;">
</div>
</div>
<div class="first-para" style="border: 0px; margin-bottom: 8px; margin-top: 8px; padding: 0px;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHlaTIg2vwQmuPhbgKJTUWPxiWOPBWNuAYr23xEYXhA1PrFiQdfma_L1i6OBfdt7yxDkZg93QpaEImRehZb51dftzfpzL7bDrydC5YpXCp92U0YAzzeAFwE7_3vtOexZ20Y8Y9BVkOXxg/s1600/Brain_limbicsystem.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHlaTIg2vwQmuPhbgKJTUWPxiWOPBWNuAYr23xEYXhA1PrFiQdfma_L1i6OBfdt7yxDkZg93QpaEImRehZb51dftzfpzL7bDrydC5YpXCp92U0YAzzeAFwE7_3vtOexZ20Y8Y9BVkOXxg/s400/Brain_limbicsystem.jpg" width="304" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b style="background-color: white;">The Limbic system-emotional behaviour & motivation</b>
</td></tr>
</tbody></table>
<span style="color: #e69138;">The amygdala-is part of the limbic system (which is involved in emotional behavior and motivation) and is involved in the processing & expression of emotions, especially anger & fear.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="background-color: white; float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><img alt="File:Amyg.png" border="0" height="200" src="http://upload.wikimedia.org/wikipedia/commons/8/8b/Amyg.png" style="background-color: white; margin-left: auto; margin-right: auto;" title="Amygdala,motivation,behaviour,emotion,regulation,anger,fear,images,stimuli,positive,negative" width="164" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Amygdala</td></tr>
</tbody></table>
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BPD sufferers seem to have reduced pain perception.During a study which involved using heat to create pain and pictures to create a positive or negative emotional response.A comparison between borderline patients & healthy controls using brain scan imaging found evidence of heightened activation on the limbic circuit when the pictures that triggered positive/negative emotions were shown to borderlines.This with the activated amygdala showed emotion dysregulation.The use of heat inhibited the activation of the amygdala in borderlines & healthy controls which would supposedly supress the emotional reaction.</div>
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<span style="background-color: #b4a7d6; font-family: inherit;"><br /><br />Dr. John Krystal, Editor of Biological Psychiatry, commented, “These data are consistent with the hypothesis that physically painful stimuli provide some relief from emotional distress for some patients with borderline personality disorder because they paradoxically inhibit brain regions involved in emotion. This process may help them to compensate for deficient emotional regulation mechanisms.”The authors note that these results are in line with previous findings on emotional hyperactivity in borderline personality disorder and suggest that these individuals process pain stimuli differently depending on their arousal status.</span><br />
<span style="font-family: inherit;"><br /><br /><i>Neuropeptides are molecules in the human body that transmit information between nerve cells called neurons.Each neuropeptide has neuron targets in different bodily organs, such as the brain,where they function and exert unique effects on behavior, thoughts, and feelings.(exaomples are endorphins and serotonin)</i></span><br />
<span style="font-family: inherit;"><i><br /></i><br /> Neuropeptides such as opioids which are natural painkillers for physical pain but also for emotional pain, such as feeling hurt after being rejected by someone you care about. In BPD, Stanley and Siever think that opioids may play a common role in the experience of negative emotions and self-injurious behavior. For example, some research indicates that BPD patients have low baseline opioid levels. However, they also appear to have an increased number and more receptors for opioids in the brain. The opioid release that is triggered when pain is encountered might, therefore, powerfully affect those with BPD. Opioid release after self-injurious behavior might explain the relief from the emptiness individuals with BPD experience.</span></div>
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<a href="http://upload.wikimedia.org/wikipedia/commons/thumb/9/90/Orange_ribbon.svg/74px-Orange_ribbon.svg.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="self harm,mutilation,cut,burn,emotional pain,numb, suicidal injury,self inflicted urge,bipolar I II,1,2,trigger,awareness,orange ribbon" border="0" src="http://upload.wikimedia.org/wikipedia/commons/thumb/9/90/Orange_ribbon.svg/74px-Orange_ribbon.svg.png" title="" /></a></h2>
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<span style="color: blue; font-family: inherit; font-size: large;"><u>Self Harm More Common in Bi-Polar than Borderlines</u></span></h2>
Self harm mostly in the form of wrist cutting was shown in a study to be more common in Bipolar 1 than in borderline personality disorder (BPD).The relatives of non-bipolar subjects in the study with self-harm had higher rates of Biplar1,Bipolar II and<br />
(6 times higher occurence of ) self-harm.<br />
This hints at a possible genetic factor in self-mutilation.<br />
Self harm may be carried out in mixed mood states to relieve<br />
tension as well as for the reasons outlined in the chart above.<br />
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<span style="color: blue; font-size: large;"><b><u>Stopping The Cycle Of Self Harm</u></b></span><br />
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<a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html" target="_blank">Crisis Skills Post</a><br />
<a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills.html" target="_blank">Bad Coping Skills Post</a><br />
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<span style="font-family: inherit;">sources:<a href="http://www.gnmhealthcare.com/pdf/02-2010/25/ANPv44i3-02250047-412457_00048670903487159.pdf"><span style="font-size: x-small;">http://www.gnmhealthcare.com/pdf/02-2010/25/ANPv44i3-02250047-412457_00048670903487159.pdf</span></a></span><span style="font-size: x-small;"><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"><a href="http://www.elsevier.com/wps/find/authored_newsitem.cws_home/companynews05_01647">http://www.elsevier.com/wps/find/authored_newsitem.cws_home/companynews05_01647</a></span><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">The Free Dictionary</span><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"><a href="http://science.howstuffworks.com/environmental/life/inside-the-mind/emotions/laughter4.htm">http://science.howstuffworks.com/environmental/life/inside-the-mind/emotions/laughter4.htm</a></span><span style="font-family: inherit;"><br /></span><span style="font-family: inherit;"><a href="http://www.psychologytoday.com/blog/science-the-border/201003/compelling-new-framework-bpd-research-the-promise-neuropeptides">http://www.psychologytoday.com/blog/science-the-border/201003/compelling-new-framework-bpd-research-the-promise-neuropeptides</a></span></span></div>
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ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-15865302756429599262012-07-07T09:36:00.001-07:002012-09-07T12:41:39.386-07:009 Things you probably didn't know about BPD<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit;">1) Borderlines are more likely to have a stuffed toy (teddy bear) than people without the diagnosis </span><span style="font-family: inherit;">they also reported more childhood trauma, rated their early caregivers as less supportive, and had more attachment problems as adults.</span></div>
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Teddy bears a BPD's best friend</div>
Image: <a href="http://www.freedigitalphotos.net/">FreeDigitalPhotos.net</a></td></tr>
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<span style="font-family: inherit;">2)BPD patients suffered a significantly greater rate of nightmares, elevated levels of dream anxiety, and disturbed sleep quality than did controls. In the borderline group, </span><br />
<span style="font-family: inherit;">heightened dream anxiety was correlated with higher rates of early traumatic experiences and dissociative symptoms, and impaired sleep quality.</span><br />
<a name='more'></a><span style="font-family: inherit;"> Furthermore, borderline patients with nightmare disorder exhibited greater psychopathology as compared to those without nightmare disorder in terms of several clinical characteristics.Individuals with borderline personality symptoms have poorer overall quality of sleep than those without these symptoms.Depression-like sleep abnormalities like reduced REM latency have been found in BPD subjects, even without comorbid major depression disorder.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">High Emotional Lability/Dysregulation</td></tr>
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<tr><td class="tr-caption" style="font-size: 13px;">Emotional Instability and family arguments in borderlines</td></tr>
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<span style="font-family: inherit;"></span><span style="font-family: inherit;">3)Sadly the more BPD traits you have the more intensely your feelings will be and it will be harder to control your emotional responses.</span><br />
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<span style="font-family: inherit;">4)Women with BPD become pregnant and have children, often during the period when BPD symptoms emerge and intensify. They are at increased risk of teenage pregnancies and unintended pregnancies compared with women with Axis I disorders.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Depression</td></tr>
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<span style="font-family: inherit;"></span><span style="font-family: inherit;">5) Adolescents with BPD are more likely than their non-BPD counterparts to have a history of sexual trauma and to report sexual concerns.</span><br />
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<span style="font-family: inherit;"><br />6) Subjects with borderline personality disorder showed greater severity on both depression and anxiety rating scales than did patients with another personality disorder, who showed greater severity than did patients with no personality disorder. Axis I diagnosis was also associated with greater severity on depression or anxiety rating scales. These differences were found for both observer ratings and self-report. An interaction was also found for depression: Subjects with borderline personality disorder but without an Axis I diagnosis of depression rated themselves as more severely depressed on the Beck Depression Inventory than did subjects with another or no personality disorder who also had an Axis I diagnosis of depression.</span><br />
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<tr><td style="text-align: center;"><a href="http://veraontheverge.files.wordpress.com/2008/05/150-dpi-2008-vera-on-the-verge-009.jpg" imageanchor="1" style="background-color: white; clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="513" src="http://halfwaybetweenthegutter.files.wordpress.com/2011/09/stress_and_anxiety_funny.jpg" style="background-color: white;" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Anxiety-VERA ON THE VERGE ~ ARTIST BETHANN SHANNON<br />
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<span style="font-family: inherit;"></span><span style="font-family: inherit;">7) Unpleasant words and scenes about rejection and abandonment are specifically able to trigger strong startle response in borderlines.Borderlines who also have PTSD (Post Traumatic Stress Disorder) when shown aversive (unpleasant) images and had stronger startle response than borderlines without PTSD.</span><br />
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<span style="font-family: inherit;"><br />8)The mechanism of active retrieval of memories and of improvement through repetition is impaired in BPD, particularly in those who experienced traumatic experiences. This impairment might play an important role, possibly resulting in the emergence of unwanted memories and dissociative symptoms</span><br />
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<tr><td style="text-align: center;"><img alt="" height="322" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx3iozoNd27v6PeZLkEP-X2DkaLvsgELBgKarNHpNFHwzzz53kXGiit5ciuLtvMMnMbDY1NpJrq_D4S23H9v6MPs8NeykALKBGKTr0Ybmo5hE1L-92vKpHurSV-LXstbiVTsC9s__jxk_G/s400/oldage_cartoons_005.jpg" style="margin-left: auto; margin-right: auto;" title="" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.cartoonchurch.com/" target="_blank">Image:cartoonchurch.com</a></td></tr>
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9)<span style="font-family: inherit;">Symptoms increase with hormonal changes see post </span><a href="http://reducingourmentalillnesses1atatime.blogspot.com/2012/05/bpd-menstruation-estrogen.html" style="background-color: #3d85c6; color: #4d469c; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 20px; font-weight: bold; line-height: 24px; text-align: left; text-decoration: none;" target="_blank">BPD ,Menstruation & Estrogen</a><br />
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To end on a positive note,for most BPDs your symptoms will decrease with age,some really lucky people might have a spontaneous recovery or may have been misdiagnosed.Wish I had better news,but more research on treatment is being carried out.You can participate in various studies on different disorders ...such as Emotion Regulation & Digital Media here <a href="http://psychiatry.duke.edu/divisions/general-psychiatry/duke-cognitive-behavioral-research-and-treatment-program/ongoing-studie" target="_blank">http://psychiatry.duke.edu/divisions/general-psychiatry/duke-cognitive-behavioral-research-and-treatment-program/ongoing-studie</a><br />
More info can be found in the post <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/cant-afford-treatmentwant-to-further.html" target="_blank">Can't Afford Treatment/Want To Further Research</a><br />
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<span style="font-family: inherit; font-size: x-small;">Sources: PubMed<br />VERA ON THE VERGE ~ ARTIST BETHANN SHANNON</span><br />
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<a href="http://veraontheverge.wordpress.com/" rel="nofollow" target="_blank">http://veraontheverge.wordpress.com/</a>
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ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-26534361160805679522012-07-01T10:51:00.002-07:002012-09-07T12:43:09.711-07:00Anger Management<div dir="ltr" style="text-align: left;" trbidi="on">
<u><b><span style="color: blue;">Things to avoid</span></b></u><br />
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<b><u><br /></u></b><a href="http://upload.wikimedia.org/wikipedia/commons/thumb/6/6c/Angry_Penguin.svg/424px-Angry_Penguin.svg.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="File:Angry Penguin.svg" border="0" height="200" src="http://upload.wikimedia.org/wikipedia/commons/thumb/6/6c/Angry_Penguin.svg/424px-Angry_Penguin.svg.png" title="Angry" width="141" /></a>venting<br />
saying things you will regret<br />
throwing objects<br />
self-harming (you are just re-enforcing the self-hate)<br />
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<u><span style="color: blue; font-family: inherit;"><b>16 Things You Can Do</b></span></u><br />
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<u>Seek Warmth</u>-take a hot shower,hold a hot water bottle,hold a cup of tea in your hands(but not so warm that its uncomfortable)<br />
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<u>Delay</u>-helps arousal decrease<br />
<a name='more'></a>count slowly to ten minimum,aim for 30-50 as Penn and Teller said "the person may be so impressed by your counting skills they will hit themselves in the face for you" =P<br />
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<u>Exercise</u>-running or brisk walking can help<br />
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Try the <u>half smile</u>,where you practice in front of the mirror not smiling completely,just a small smile.Think Mona Lisa.=)<br />
<a href="http://upload.wikimedia.org/wikipedia/commons/thumb/b/b7/Mona_Lisa_face_800x800px.jpg/600px-Mona_Lisa_face_800x800px.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="File:Mona Lisa face 800x800px.jpg anger irritability BPD borderline personality irritability self hate hatred irrational intense rage throwing screaming relaxation distract management half smile DBT dialectical behavior therapy " border="0" height="200" src="http://upload.wikimedia.org/wikipedia/commons/thumb/b/b7/Mona_Lisa_face_800x800px.jpg/600px-Mona_Lisa_face_800x800px.jpg" title="" width="200" /></a>Relax-Listen to calming music,take deep breaths,this free meditation is helpful <a href="http://www.youtube.com/watch?v=9QNEaei106U" rel="nofollow" target="_blank">Meditation-Anger, Depression, Resentment</a> other relaxation exercises can help including <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/the-importance-of-relaxation.html" target="_blank">cardiac coherence</a><br />
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<u>Distraction</u>-take your mind off the thing that's making you angry.<br />
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<u>Opposite action</u>-Do something that is the opposite of what an angry person would do pet your cat gently,avoid trying to say things you will regret (if you feel you cannot do this leave the room excusing yourself politely and continue the conversation later),watch some funny videos,help someone.<br />
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Some <u>questions you can ask yourself</u> might help.<br />
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<ul>
<li>Will what is making me angry matter in ten years?</li>
<li>Take a few minutes to think about these : Would I be capable of doing the same thing that my friend/colleague/teacher.... has done which made me angry,be honest with yourself ! Did they do this on purpose?</li>
<li>What can I do to find a solution to this problem which is making me angry.</li>
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<ul>
<li>Am I angry because I am scared I will be abandoned? If so,asking the person what their intentions are can help you gain perspective on a fear that is probably not based on what is actually happening.<span style="font-family: inherit;">( experiences of rejection predicted greater increases in rage for people with BPD than for healthy controls.)<span style="color: red; font-size: large;"><b>*</b></span></span></li>
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<u>Sucking on</u> <u>hard candy</u> can help but shouldn't be done too often because of the sugar...This works because of the sucking reflex you were born with that is linked to feeling calm and that it makes it difficult for you to talk and gives you some time to calm down,do not bite the sweet.Try pure licorice sweets,dried raisins/pineapple/mango for a sugar free healthier option.<br />
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Look after your<u> vulnerabilities</u>-are you hungry,thirsty,lacking sleep,had too much caffeine/nicotine/alcohol/cocaine/tranquilisers(eg.Valium) these can all affect your mood.</div>
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Do you have an <u>untreated mood disorder</u>? <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/06/bpd-and-mood-disorders.html" target="_blank">Mood disorders</a> can make you more irritable.</div>
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<u>Take a time-out</u>,take some deep breaths excuse yourself politely and say you will discuss things at a better time,then walk into another room/exit the building...<br />
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Try to think of the <u>consequences</u> of what will happen if you give in to the urge of hitting/screaming/cutting....try to focus on the healthier ways(see above) that you can express/deal with the anger.</div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="text-align: right;">Image: </span><a href="http://www.freedigitalphotos.net/" rel="nofollow" style="text-align: right;" target="_blank">FreeDigitalPhotos.net</a>
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Once you have calmed down it is easier for you to have a <u>meaningful conversation</u>.Think about it,which way is better:<br />
screaming "you a55%41e! I hate you!! or "I find that I am less angry when you are considerate and help me with the housework"<br />
More tips on <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/the-way-you-say-it-is-more-important.html" target="_blank">Effective Communication</a><br />
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<u>Emotion regulation</u> can happen in 3 steps,this is useful if you feel an urge to hit someone or something.</div>
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1) Label how intense your anger is- are you annoyed,irritated,mad,irate,enraged?</div>
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think: "I feel__________"</div>
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2)What caused the anger,did you stub your toe or did someone hurt you?</div>
"I feel__________because________"
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3)What can help you be calmer ? You could ask for something nicely,try to have a calm discussion about what hurt you...if they refuse you can think about what you can do to help you deal with the situation.Try to use he word "I" instead of "you" as it makes it sound less of an accusation.<br />
"I'm furious" sounds better than "You make me furious"<br />
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Try to <u>stay focused</u> on resolving the issue that made you angry in the first place instead of wandering from one issue to past issues where the person hurt you...<br />
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This is a lot to take in but with time and practice you will know what skills you find helpful in different situations.Anger often seen as a negative,destructive emotion as it makes the other emotions more painful but it can be useful to motivate you to change a situation that is negative.<br />
If you are feeling chronically angry you probably will need to get professional help.<br />
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<br />
<span style="color: black; font-size: x-small;"><u>Sources</u>: The DBT Skills Workbook,a very good easy to read workbook for anyone with overwhelming emotions</span><span style="font-family: inherit; font-size: xx-small;"><span style="color: black;">.</span><a href="http://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1572245131">http://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1572245131 </a></span><br />
<span style="font-size: x-small;"><a href="http://www.thepsychfiles.com/2011/07/ep-155-on-cuddling-baths-google-body-language-and-phantom-cell-phone-vibration-psych-files-brief-2/">http://www.thepsychfiles.com/2011/07/ep-155-on-cuddling-baths-google-body-language-and-phantom-cell-phone-vibration-psych-files-brief-2/</a></span><br />
<span style="font-size: x-small;">Images-Wikimedia Commons</span><br />
<b style="color: red; font-size: x-large;">*</b><span style="font-size: x-small;"><a href="http://bpd.about.com/b/2011/04/21/new-study-demonstrates-the-rejection-rage-contingency-in-bpd.htm">http://bpd.about.com/b/2011/04/21/new-study-demonstrates-the-rejection-rage-contingency-in-bpd.htm</a></span><br />
<span style="font-size: x-small;">Anger Management for Dummies</span><br />
<span style="font-size: x-small;"><a href="http://books.google.se/books?id=_l2QXk5lDFAC&printsec=frontcover&dq=anger+management+for+dummies&source=bl&ots=-LNdc8jNXT&sig=bM90SwwYiDz5IC9I6CuJN9oM65E&hl=en&sa=X&ei=XAE5ULvWM_T64QTHtIF4&redir_esc=y#v=onepage&q&f=true">http://books.google.se/books?id=_l2QXk5lDFAC&printsec=frontcover&dq=anger+management+for+dummies&source=bl&ots=-LNdc8jNXT&sig=bM90SwwYiDz5IC9I6CuJN9oM65E&hl=en&sa=X&ei=XAE5ULvWM_T64QTHtIF4&redir_esc=y#v=onepage&q&f=true</a></span></div>
</div>
<img height="63" src="http://c95711.r11.cf3.rackcdn.com/IMG_8373.JPG" style="filter: alpha(opacity=30); left: 158px; opacity: 0.3; position: absolute; top: 1152px;" width="96" /></div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-91406659834799481462012-06-30T10:19:00.000-07:002012-11-02T11:54:44.836-07:00Different Treatments for Schizophrenia<div dir="ltr" style="text-align: left;" trbidi="on">
I came across this by accident when researching emotional lability (really bad mood swings)<br />
<br />
<img alt="File:クエチアピン(Quetiapine)セロクエル25mg錠5264493.jpg" height="150" src="http://upload.wikimedia.org/wikipedia/commons/thumb/5/53/%E3%82%AF%E3%82%A8%E3%83%81%E3%82%A2%E3%83%94%E3%83%B3%EF%BC%88Quetiapine%EF%BC%89%E3%82%BB%E3%83%AD%E3%82%AF%E3%82%A8%E3%83%AB25mg%E9%8C%A05264493.jpg/800px-%E3%82%AF%E3%82%A8%E3%83%81%E3%82%A2%E3%83%94%E3%83%B3%EF%BC%88Quetiapine%EF%BC%89%E3%82%BB%E3%83%AD%E3%82%AF%E3%82%A8%E3%83%AB25mg%E9%8C%A05264493.jpg" width="200" />
<br />
The Treatment of Schizophrenia with Chinese Medicine<br />
<a href="http://www.encognitive.com/files/The%20Treatment%20of%20Schizophrenia%20with%20Chinese%20Medicine_0.pdf" target="_blank">http://www.encognitive.com/files/The%20Treatment%20of%20Schizophrenia%20with%20Chinese%20Medicine_0.pdf</a><br />
<br />
Yi-gan san (traditional Japanese herbal medicine)as adjunctive therapy for treatment-resistant schizophrenia <a href="http://www.ncbi.nlm.nih.gov/pubmed/19471183" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/19471183</a><br />
<div>
<br />
<br />
Some have had success with a combination of medication with strong vitamins<br />
<a name='more'></a>,or vitamins alone if they are lucky.They may help with the symptoms of schizophrenia or the fatigue caused by necessary medication... <a href="http://www.ncbi.nlm.nih.gov/pubmed/18587164" rel="nofollow" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/18587164</a><br />
<br />
A summary of a new Systematic Review & Meta Analysis for <a href="http://www.thementalelf.net/publication-types/systematic-review/non-steroidal-anti-inflammatory-drugs-may-help-reduce-schizophrenia-symptoms/" rel="nofollow" target="_blank">non-steroidal anti-inflammatory drugs </a><br />
<br />
Music Therapy may also help but should not be the only treatment.<br />
<br />
TMS (Trancranial Magnetic Stimulation) is a less drastic alternative to electroconvulsive therapy,more research is needed but a study has shown that it is helpful.<br />
<br />
Some schizophrenics benefit from a sugar,wheat &gluten-free diet.Reducing or eliminating sugar in one's diet will help with the mood swings & weight gain associated with psychiatric medication as well as the many other physical problems it can cause .<br />
<br />
Research is being carried out on amino acids to help reduce symptoms (glycine,the drug called Sarcosine)<br />
<br />
E-EPA Omega 3 supplements can be helpful<br />
Look out for the UPS or GMP stamp on the label.<br />
<br />
Discuss taking vitamin E & other antioxidants if you are taking anti psychotic medication.<br />
<br />
A healthy well balanced whole grain diet with good sources of B12,niacin & folic acid,less saturated fat and plenty of fruits and vegetables will help reduce the damage homocysteine may have on the brain increasing symptoms and keep blood sugar levels more stable.Stimulants such as coffee an nicotine are best avoided.<br />
<br />
L-Theanine can help reduce anxiety and positive symptoms (hallucinations,disorganized behaviour).<br />
<br />
Then there's CBT (Cognitive BehaviourTherapy) and physical exercise which can help.<br />
<br />
Conducted at the University of California–San Francisco (UCSF) alongside the San Francisco VA Medical Center (SFVAMC), a study showed that patients with schizophrenia were better able to distinguish their own thoughts from reality after completing 80 hours of intense computerized cognitive training exercises <a href="http://www.mentalwellnesstoday.com/mental-illnesses/about-schizophrenia/schizophrenia-articles/16-shizophrenia-research/55-computerized-training-may-help-schizophrenia-patients-monitor-reality" style="background-color: transparent; border: 0px; color: #316d9a; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Computerized training may help schizophrenia patients monitor reality</a><br />
<br />
As usual you will want to consult your doctor before starting any treatment...</div>
</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-16926676362181582002012-06-20T21:20:00.000-07:002012-09-07T12:45:03.574-07:00Symptom & Mood Charting<div dir="ltr" style="text-align: left;" trbidi="on">
<h3>
<u><span style="color: #073763;">What?</span></u></h3>
Basically it is where you will be recording your symptoms & treatments over time.<br />
<h3>
<u><span style="color: #073763;">Why?</span></u></h3>
<h3>
<div style="font-size: medium;">
It can be difficult to remember especially with a mental illness how you have been doing if your doctor asks and you can get a clearer picture of what has been working for you,your triggers,patterns of how your symptoms may be affected by things such as your menstrual cycle,the seasons,sleep... What treatments are helpful,some triggering patterns, behaviour you may carry out before making suicide attempts,early warning signs<br />
<a name='more'></a>(eg.people tend to get tense before a mood swing)... It can encourage you to continue with a treatment if you can see positive changes It allows your therapist to make a better risk assessment & probably more things I haven't thought of.</div>
<div style="font-size: medium;">
<br /></div>
<u><span style="color: #073763;">When?</span></u></h3>
<h3>
</h3>
<h3>
<span style="font-size: large;">Recording symptoms is best done daily,as it will be difficult to remember,but skipping a few days every once in a while isn't too bad . </span></h3>
<u><span style="color: #073763;">How?</span></u><br />
<div>
<h3>
<div style="font-size: medium;">
Some aps & a PDF for mood charting,some specific ones exist for bi-polar(manic depression).<br />
<a href="http://www.patientslikeme.com/" rel="nofollow" target="_blank">http://www.patientslikeme.com/</a>
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<div style="font-size: medium;">
<a href="http://mood-chart.com/" target="_blank">http://mood-chart.com/</a>
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<div style="font-size: medium;">
<a href="http://www.findingoptimism.com/" target="_blank">http://www.findingoptimism.com/</a>
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<div style="font-size: medium;">
<a href="http://www.moodscope.com/login" target="_blank">http://www.moodscope.com/login</a>
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<div style="font-size: medium;">
<a href="http://www.dbsalliance.org/pdfs/tracking.pdf" target="_blank">http://www.dbsalliance.org/pdfs/tracking.pdf</a>
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<div style="font-size: medium;">
I have made my own sheet in Microsoft Excel.If you are making your own,I have included some ideas,my sources come from the depression workbook by Mary Ellen Copeland & for my borderline symptoms the <i>BEST(Borderline Ealuation of Severity over Time)</i> mixed in with some material from the <i>Borderline Symptom List.</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-lHHKVzm9rjNfG_mVEohgNFZD_HoDXIWXIK8mLas6VPzAve_x0Ot1hAcE_9ujH0dn9Svo8gEu79tGbMyfISFEbca286kMuWpEJfywR2ThG0qH8j3SSQ7TCJ0nAwpEMMg2sk56tzMilMU/s1600/Sample+Chart+1.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-lHHKVzm9rjNfG_mVEohgNFZD_HoDXIWXIK8mLas6VPzAve_x0Ot1hAcE_9ujH0dn9Svo8gEu79tGbMyfISFEbca286kMuWpEJfywR2ThG0qH8j3SSQ7TCJ0nAwpEMMg2sk56tzMilMU/s640/Sample+Chart+1.png" width="548" /></a><i><br /></i></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfNDi3Y9_BWB-ZjhG68sEM13zUXCubXyjG81qYNEyUFFNxr0oJ-uwlx1JCpH4xtEOqfwq4tCG2HKFocBpLsVDswm7diONWWDM9ypif3MmwHstriFyDO6oL0buy6qObU7FBLuVnivVJBJs/s1600/Sample+Chart1+Part+2.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfNDi3Y9_BWB-ZjhG68sEM13zUXCubXyjG81qYNEyUFFNxr0oJ-uwlx1JCpH4xtEOqfwq4tCG2HKFocBpLsVDswm7diONWWDM9ypif3MmwHstriFyDO6oL0buy6qObU7FBLuVnivVJBJs/s640/Sample+Chart1+Part+2.png" width="548" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="text-align: left;">
<b><span style="font-size: large;">The text may be difficult to read in the pictures so I have included it below,so you can copy & paste it if you wish.Depressive symptoms are also included below.</span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;"><br /></span></b></div>
<b><span style="font-size: small;"></span></b><br />
<div style="text-align: left;">
<span style="font-size: small;"><span style="background-color: #ead1dc;"><b><u>Scale </u></b></span></span></div>
<div style="text-align: left;">
<b><span style="font-size: small;"><span style="background-color: #ead1dc;">5.Extreme distress,severe difficulties with relationships, and/or kept you from getting things done. <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;"><span style="background-color: #ead1dc;">4.Severe<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;"><span style="background-color: #ead1dc;">3.Moderate<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;"><span style="background-color: #ead1dc;">2.Mild</span></span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;"><b style="text-align: center;"><span style="font-size: small;"><span style="background-color: #ead1dc;">1.None/Slight ,means it caused little or no problems. </span><span style="background-color: white;"> </span></span></b></span></b></div>
<br />
<div style="text-align: left;">
<b><span style="font-size: small;"><br /></span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;"> </span><span style="font-size: large;">Thoughts & Feelings</span><span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span>Date<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></b></div>
<div style="text-align: left;">
<span style="font-size: small;">Major shifts in your opinions about others such as switching from<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">believing someone is a loyal friend or partner to believing that<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">person is untrustworthy and hurtful<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Extreme changes in how you see yourself. Shifting from feeling<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">confident about who you are to feeling like you are evil, or that<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">you don't even exist<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Self-perception - ‘paralyzed’, ‘petrified’, ‘felt cut from myself’ </span></div>
<div style="text-align: left;">
<span style="font-size: small;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Severe mood swings several times a day. Minor events cause<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">major shifts in mood.Dysphoria - felt unfree and uneasy, unsatisfied,<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">anxiety, depression. Affect regulation- experienced stressful inner tension’,<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">‘suffered from shame,insecurity’,‘overwhelmed by my feelings’<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
<span style="font-size: small;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: small;">Feeling paranoid or like you are losing touch with reality<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Intrusions- ‘felt the presence of someone who was not really there,<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">tortured by images,had different people inside me,nightmares<span class="Apple-tab-span" style="white-space: pre;"> </span><span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
<span style="font-size: small;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: small;">Feeling angry<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Hostility -angry, aggressive,irritated,not trusting<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Feelings of emptiness<span class="Apple-tab-span" style="white-space: pre;"> </span>& boredom<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Feeling suicidal<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Self-destruction - suicidal/self-harm thoughts, longing/fascination of death,<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">want2punish self,meaningless,self h8,didn’t believe in my right 2live<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
<span style="font-size: small;"><br /></span></div>
<div style="text-align: left;">
<b><span style="font-size: large;">Behaviors (Negative)<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></b></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Going to extremes to try to keep someone from leaving you<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Purposely doing something to injure yourself or making a suicide attempt<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Problems with impulsive behavior (not including suicide attempts<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">or injuring yourself on purpose) Examples are: over-spending,<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">risky sexual behavior, substance abuse, reckless driving,<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">binge eating, other<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Temper outbursts or problems with anger leading to relationship<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">problems, physical fights, or destruction of property<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Loneliness- isol8ed from others,rejection of others,not able to accept help<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">believed nobody cud understand/help me,abandoned<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">no one to whom I was really important,criticism is devastating<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<b><span style="font-size: small;"><br /></span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;">Rate items positive behaviors according to frequency<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></b></div>
<div style="text-align: left;">
<b><span style="background-color: #ead1dc; font-size: small;">1<span class="Apple-tab-span" style="white-space: pre;"> </span>Almost never<span class="Apple-tab-span" style="white-space: pre;"> </span>4<span class="Apple-tab-span" style="white-space: pre;"> </span>Most of the time<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></b></div>
<div style="text-align: left;">
<b><span style="background-color: #ead1dc; font-size: small;">2<span class="Apple-tab-span" style="white-space: pre;"> </span>Sometimes<span class="Apple-tab-span" style="white-space: pre;"> </span>5<span class="Apple-tab-span" style="white-space: pre;"> </span>Almost always<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;"><span style="background-color: #ead1dc;">3<span class="Apple-tab-span" style="white-space: pre;"> </span>Half of the time</span><span class="Apple-tab-span" style="white-space: pre;"><span style="background-color: #ead1dc;"> </span> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></b></div>
<div style="text-align: left;">
<b><span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></b></div>
<div style="text-align: left;">
<b><span style="font-size: large;">Behaviors (Positive)<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></b></div>
<div style="text-align: left;">
<span style="font-size: small;">Choosing to use a positive activity in circumstances where you<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">felt tempted to do something destructive or self-defeating<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Noticing ahead of time that something could cause you emotional<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">difficulties and taking reasonable steps to avoid/prevent the<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">problem<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">Following through with therapy plans to which you agreed (e.g.,<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">talk therapy, "homework" assignments, coming to appointments,<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="text-align: left;">
<span style="font-size: small;">medications, etc.)<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<b><span style="font-size: small;"> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span>TOTAL :<span class="Apple-tab-span" style="white-space: pre;"> </span></span></b><br />
<h2 style="text-align: left;">
<b><span style="font-size: large;">Depressive Symptoms</span></b></h2>
<div style="text-align: left;">
<span style="font-size: small;"></span><br />
<div style="font-weight: bold;">
<span style="font-size: small;">Guilt/worthlessness<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
</span>
<br />
<div style="font-weight: bold;">
<span style="font-size: small;">Feeling trapped/helpless/hopeless<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
</span>
<br />
<div style="font-weight: bold;">
<span style="font-size: small;">Sleeping more/less than usual<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
</span>
<br />
<div style="font-weight: bold;">
<span style="font-size: small;">Change in appetite L-less M-more<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
</span>
<br />
<div style="font-weight: bold;">
<span style="font-size: small;">Unable to concentrate/make decisions<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
</span>
<br />
<div style="font-weight: bold;">
<span style="font-size: small;">Not Caring (activities/ppl) feeling numb,not able to feel happy<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
</span>
<br />
<div style="font-weight: bold;">
<span style="font-size: small;">Avoiding ppl/too much socializing (to escape)<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
</span>
<br />
<div style="font-weight: bold;">
<span style="font-size: small;">Cry easily/overwhelming sadness <span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
</span>
<div style="font-weight: bold;">
<span style="font-size: small;">Extreme Fatigue<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<span style="font-size: small;">
<div style="font-weight: bold;">
An excessively high or elated mood<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Unreasonable optimism or poor judgement<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Racing thoughts/hyperactivity<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Irritability<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Mood Swings (rapid changes to rage/sadness)<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
<span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> <span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Difficulty Exercising<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Frustration<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Recurring strong muscle/joint pain/tension<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Slow to move/get things done<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Desire only to sleep<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Dread/fear of future<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Craving junk food<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Bad brain->body link/clumsiness<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Restlessness<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
<br /></div>
<div style="font-weight: bold;">
</div>
<div style="font-weight: bold;">
Refusing to eat/drink at all<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Self-destructive /traumatic thoughts/dreams<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Self-harm Cutting/Banging head/Binging,other...<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Difficulty making food<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Poor hyghiene<span class="Apple-tab-span" style="white-space: pre;"> </span> </div>
<div style="font-weight: bold;">
Not getting out of bed at all</div>
<div style="font-weight: bold;">
Stressed by little things<span class="Apple-tab-span" style="white-space: pre;"> </span></div>
<div style="font-weight: bold;">
Behind in housework</div>
<div style="font-weight: bold;">
<br /></div>
<div style="font-weight: bold;">
<span style="color: #e06666;"><span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="color: #e06666;">Suicidal Thoughts/Plans Scale<span class="Apple-tab-span" style="white-space: pre;"> </span>*<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="color: #e06666;"><span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="color: #e06666;">1.Life is meaningless<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="color: #e06666;">2.It would be better if I was dead.<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="color: #e06666;">3.Thinking about taking my life.<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="color: #e06666;">3.5 sU-small urge 3.7 mU-medium urge 3.9 SU-strong urge<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="color: #e06666;">4.Planning to take my life.<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="color: #e06666;">5.Determined to take my life.</span><span class="Apple-tab-span" style="white-space: pre;"> </span></div>
<div>
<b style="background-color: #ead1dc;"><u><br /></u></b></div>
<div>
<b style="background-color: #ead1dc;"><u>Scale for symptoms other than suicidal ideation</u></b></div>
<div style="font-weight: bold;">
<span style="background-color: #ead1dc;">0 Not at all<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="background-color: #ead1dc;">1 A little<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="background-color: #ead1dc;">2 Moderately/quite a bit<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="background-color: #ead1dc;">3 Very much<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
<div style="font-weight: bold;">
<span style="background-color: #ead1dc;">( 4 Extreme)<span class="Apple-tab-span" style="white-space: pre;"> </span> </span></div>
</span></div>
<b><span style="font-size: small;"><br /></span></b>
<b><span style="font-size: small;"><br /></span></b></td></tr>
</tbody></table>
<div>
<i><br /></i></div>
<div style="font-size: medium;">
<i><br /></i></div>
<div style="font-size: medium;">
<i><br /></i></div>
<div style="font-size: medium;">
<i><br /></i></div>
<div style="font-size: medium;">
<i><br /></i></div>
<div style="font-size: medium;">
<i><br /></i></div>
<div style="font-size: medium;">
<i><br /></i></div>
<div style="font-size: medium;">
<i><br /></i></div>
<div style="font-size: medium;">
<br /></div>
</h3>
</div>
<br /></div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-71300883956223988772012-06-19T14:55:00.000-07:002012-12-06T18:53:55.276-08:00BPD and Mood Disorders<div dir="ltr" style="text-align: left;" trbidi="on">
<h2>
<span style="font-size: x-large;"><u>Did you know ?</u></span></h2>
<div>
<span style="font-size: large;">If you have BPD (borderline personality disorder) chances are very high you will also have a mood disorder (a.k.a affective disorder)</span></div>
<div>
<br /></div>
<div>
<span style="background-color: #d9d2e9;"><span style="font-size: large;"><span style="font-family: verdana; line-height: 18px; text-align: left;">One study found that about 96% of patients with BPD met criteria for a mood disorder. </span></span></span></div>
<div style="text-align: left;">
<span style="font-family: verdana; font-size: large;"><span style="line-height: 18px;"><br /></span></span></div>
<div>
<ul>
<li><span style="background-color: #d9d2e9; font-family: verdana; font-size: large; line-height: 18px; text-align: left;"> about 83% of patients with BPD also met criteria for major depressive disorder(aka clinical depression)</span></li>
</ul>
<ul>
<li><span style="background-color: #d9d2e9; font-family: verdana; font-size: large; line-height: 18px; text-align: left;">about 39% of patients with BPD also met criteria for dysthymic disorder.</span></li>
</ul>
<div style="text-align: left;">
<span style="background-color: #eef2fb; color: #cc0000; font-family: inherit;">According to NAMI :</span></div>
<div style="text-align: left;">
<div style="background-color: #eef2fb; background-position: initial initial; background-repeat: initial initial;">
<span lang="EN-US" style="font-family: inherit;">Co-morbidity with other disorders:<o:p></o:p></span></div>
<div style="background-color: #eef2fb; background-position: initial initial; background-repeat: initial initial;">
<span lang="EN-US" style="font-family: inherit;">Major Depressive
Disorder
-- 60 percent<o:p></o:p></span></div>
<div style="background-color: #eef2fb; background-position: initial initial; background-repeat: initial initial;">
<span lang="EN-US" style="font-family: inherit;">Dysthymia (chronic, moderate to mild
depression) -- 70
percent<o:p></o:p></span></div>
<div style="background-color: #eef2fb; background-position: initial initial; background-repeat: initial initial;">
<span lang="EN-US" style="font-family: inherit;">Eating
Disorders
-- 25 percent<o:p></o:p></span></div>
<div style="background-color: #eef2fb; background-position: initial initial; background-repeat: initial initial;">
<span lang="EN-US" style="font-family: inherit;">Substance
Abuse
-- 35 percent<o:p></o:p></span></div>
<div style="background-color: #eef2fb; background-position: initial initial; background-repeat: initial initial;">
<span style="font-family: inherit;">Bipolar
Disorder
-- 15 percent</span></div>
<div class="MsoNormal">
<img alt="Smiley green alien drunk sad.svg" src="http://upload.wikimedia.org/wikipedia/commons/thumb/b/bd/Smiley_green_alien_drunk_sad.svg/120px-Smiley_green_alien_drunk_sad.svg.png" title="substance abuse depression mood disorder dysthmia depressive borderline" />
</div>
<h1 style="line-height: 150%;">
</h1>
</div>
<h2>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-size: large;"><span style="line-height: 18px;">What is Major Depressive Disorder? <a name='more'></a> (MDD)</span></span></span></h2>
<div style="text-align: left;">
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;"><span style="font-weight: normal;"><br /></span></span></div>
<span style="font-weight: normal;">Clinical depression (also called major-depressive disorder, or unipolar depression when compared to <a href="http://encyclopedia.thefreedictionary.com/bipolar+disorder" target="_blank">bipolar disorder</a>) is a common <a href="http://encyclopedia.thefreedictionary.com/mood+disorder" target="_blank">mood disorder</a> it is a serious disabling illness that involves the body, mood, and thoughts that cannot simply be willed or wished away. A person's enjoyment of life and ability to function socially and in day to day matters (work, school, sleeping and eating habits...) are disrupted by intense sadness, melancholia, numbness, or despair. Recurrence of clinical depression is common, and suicide or suicidal thoughts are a major risk.</span><br />
<b><u><br /></u></b>
<b><u>What is Dysthmic Disorder ?</u></b><br />
<br />
<span style="font-family: inherit;">Dysthmic disorder(or dysthmia) is a chronic long-lasting form of depression sharing many characteristic symptoms of major depressive disorder (MDD).The symptoms tend to be less severe but do fluctuate in intensity.</span><br />
<span style="font-family: inherit;"><b><br /></b></span>
<br />
<div style="font-weight: bold;">
<u>Is it depression or Borderline?</u></div>
<div style="font-weight: bold;">
<br /></div>
Clinical depression is associated with excessive guilt and sadness.<br />
<br />
Borderline depression is associated with strong feelings of emptiness, anger, deep shame (such as feeling evil),intense boredom,restlessness,sadness,desperate loneliness , fears of abandonment,acute suicidal thoughts and self-injurious behavior .These feelings are frequently triggered by some life events (for example, an argument with a parent, boyfriend, spouse, or boss).The symptoms will often improve if the situation causing them improves.Sleep appetite and energy disturbances (if present) are usually related to an identifiable life stress and stop when the stress is managed successfully.<br />
<br />
Full details of a major depressive episode can be found here <a href="http://www.dsm5.org/ProposedRevisions/Pages/proposedrevision.aspx?rid=427# " target="_blank">http://www.dsm5.org/ProposedRevisions/Pages/proposedrevision.aspx?rid=427# </a><br />
But here is a less complicated summary from bpddemystified.com :<br />
<br />
<u>Symptoms of a Major Depressive Episode:</u><br />
<br />
persistently depressed or irritable mood<br />
diminished interest or pleasure in activities<br />
significant decrease or increase in appetite, or weight loss or weight gain<br />
increased or decreased sleep<br />
decreased mental and physical activity, or increase in such activity as demonstrated by excessive worrying and agitated behavior<br />
fatigue, or loss of energy<br />
feelings of worthlessness or excessive or inappropriate guilt<br />
diminished ability to think or concentrate, or indecisiveness<br />
recurrent thoughts of death and dying, recurrent suicidal thoughts with a specific plan, or a suicide attempt<br />
<br />
In major depressive disorder, the symptoms of a major depressive episode listed above are often characterized by:<br />
decreased appetite or weight loss<br />
decreased sleep with early morning awakening<br />
increased mental and physical activity as demonstrated by excessive worrying and agitated behavior<br />
<div style="font-weight: bold;">
<u><br /></u></div>
<div style="font-weight: bold;">
<u>Bipolar II Disorder-Depressed*</u></div>
In bipolar disorder-depressed, the symptoms of a major depressive episode listed above are often characterized by:<br />
<br />
increased appetite or weight gain<br />
increased sleep and napping<br />
marked decrease in mental and physical activity<br />
marked fatigue and loss of energy<br />
<u><br /></u>
<br />
* Bipolar I and II, and major depressive disorders occur more commonly in patients with borderline disorder than they do in the general population. Bipolar II disorder is the most common type of bipolar disorder that occurs with borderline disorder. People with bipolar II disorder do not experience manic episodes as do those with bipolar I disorder, but do experience brief hypomanic periods and recurring episodes of depression. Depressions associated with bipolar disorder appear to be related to depressions referred to as atypical depression and seasonal affective disorder (SAD).<br />
<div style="font-weight: bold;">
<u><br /></u></div>
<div style="font-weight: bold;">
<u>Atypical Features</u></div>
<div style="font-weight: bold;">
<br /></div>
The essential characteristics of atypical features are the capacity to be cheered up when experiencing positive events and two of the following: increased appetite and weight gain, nighttime sleep and napping of at least ten hours duration, or two hours more than usual, feeling heavy, leaden, or weighted down, usually in the arms and legs, and moderate to severe sensitivity to rejection.<br />
<u><br /><br /><b>So What Should I be Treating 1st? </b></u><br />
<div>
<br /></div>
Patients with both a personality disorder and depression have poorer responses to treatment (medication and psychotherapy) than those without a personality disorder.BPD tends to worsen the depression.<br />
Research has shown that if a patient with both BPD and depression is treated for BPD and sees improvement in those symptoms, the symptoms of depression also seem to lift. But, this effect seems to only work in one direction (i.e., treatment solely focused on depression does not seem to alleviate BPD symptoms in patients who have both conditions).<br />
<br />
<br /></div>
<div>
<br />
<b><u>What to do if I have both depression & BPD?</u></b></div>
<div>
Look into the different treatment options available in your area, try to treat the BPD first.Some options are listed here </div>
<div>
<br /></div>
<div>
<a href="http://bpd.about.com/od/treatments/a/BPDtreat.htm" target="_blank">http://bpd.about.com/od/treatments/a/BPDtreat.htm</a><br />
<a href="http://www.psychologytoday.com/blog/i-hate-you-dont-leave-me/201104/the-abcs-psychotherapies-borderline-personality" target="_blank">http://www.psychologytoday.com/blog/i-hate-you-dont-leave-me/201104/the-abcs-psychotherapies-borderline-personality</a>
<br />
<br />
<br />
This is a very good free 2012 article on the treatments & new facts of BPD with co-morbid depression (easy to read with a nice summary) don't forget to send a thank you email to the researchers if you found it helpful ;-)<br />
<br />
<div class="MsoNormal">
<a href="https://www.mja.com.au/open/2012/1/4/depression-and-borderline-personality-disorder#0_CACHCCAH">https://www.mja.com.au/open/2012/1/4/depression-and-borderline-personality-disorder#0_CACHCCAH</a><o:p></o:p></div>
</div>
<div>
<br /></div>
<div>
and my post on new treatments</div>
<div>
<a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/06/new-treatment-for-bpd.html" target="_blank">http://reducingourmentalillnesses1atatime.blogspot.se/2012/06/new-treatment-for-bpd.html</a>
</div>
<div>
<br /></div>
<div>
<div style="text-align: left;">
<span style="color: #333333; font-family: verdana;"><span style="font-size: 12px; line-height: 18px;"><br /></span></span></div>
</div>
<div>
<span style="color: #333333; font-family: verdana; font-size: xx-small; line-height: 18px; text-align: left;"><br /></span></div>
<div>
<span style="font-family: inherit; font-size: x-small;"><span style="color: #333333; line-height: 18px; text-align: left;">Sources : </span><a href="http://www.thefreedictionary.com/">http://www.thefreedictionary.com</a></span></div>
<div>
<a href="http://bpd.about.com/od/relatedconditions/a/Bpd-And-Depression.htm"><span style="font-family: inherit; font-size: x-small;">http://bpd.about.com/od/relatedconditions/a/Bpd-And-Depression.htm</span></a><br />
<a href="http://www.nami.org/Template.cfm?Section=By_Illness&Template=/TaggedPage/TaggedPageDisplay.cfm&TPLID=54&ContentID=44780" style="text-align: left;"><span style="font-family: inherit; font-size: x-small;">http://www.nami.org/Template.cfm?Section=By_Illness&Template=/TaggedPage/TaggedPageDisplay.cfm&TPLID=54&ContentID=44780</span></a>
</div>
</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-34742313699521284762012-06-18T21:47:00.001-07:002013-01-29T08:55:08.807-08:00New Treatments For BPD an Easy to Understand Detailed Overview (2012-2013) Part 1<div dir="ltr" style="text-align: left;" trbidi="on">
(I will try to keep updating this as time goes by & new studies are published...)<br />
<b><span style="color: magenta;"><br /></span></b>
<b><span style="color: magenta;">*2012 Video update Coming Soon!* It will include the latest scientific info from review papers on RCTs on drugs & therapies for BPD (more recent than Wikipedia,which I plan to update after I've finished the video) You can subscribe to my YouTube to know when I've uploaded it </span></b><a href="http://www.youtube.com/user/ROMI1AAT">http://www.youtube.com/user/ROMI1AAT</a><br />
But here is a sneak preview while I'm finishing<br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTLlANm0HkpDvT9Z1YgFKvkaaTaImbWXCc1RTwFrOnoD97Cw5d1a9t6FFfWxtrq8qkQv3SeKJDim3TC19mmN5CH_fYT56DNjW6yNZiVGthfsLjpqNKMSU3W1DhajKJD6wbeqaACOZQglc/s1600/Welcome_to_Therapy_by_ferianmoon.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="therapies,psychotherapy,BPD,borderline personality disorder,what is BPD ,mood swings,emotionally unstable personality disorder,relationship problems,stress, suicide attempts para-suicide,functioning impairment" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTLlANm0HkpDvT9Z1YgFKvkaaTaImbWXCc1RTwFrOnoD97Cw5d1a9t6FFfWxtrq8qkQv3SeKJDim3TC19mmN5CH_fYT56DNjW6yNZiVGthfsLjpqNKMSU3W1DhajKJD6wbeqaACOZQglc/s320/Welcome_to_Therapy_by_ferianmoon.png" height="200" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.72px; text-align: center;"><a href="http://ferianmoon.deviantart.com/gallery/" target="_blank"><b style="background-color: white;">Artist-Ferian Moon</b></a></td></tr>
</tbody></table>
We will be looking at Long & Short –Term Treatments like:<br />
<br />
DBT (Dialectical Behaviour Therapy)<br />
MBT (Mentalisation Based Treatment) (partial<br />
hospitalization & outpatient)<br />
SFT (Schema-Focused Therapy)<br />
TFP (Transference-Focused Psychotherapy)<br />
STEPPS (Systems Training for Emotional Predicatibility & Problem Solving)<br />
GPM (General Psychiatric Management)<br />
DDT(Dynamic Deconstructive Therapy)<br />
NET (Narrative Exposure Therapy)<br />
<br />
DBT-ACES (Accepting the Challenges of Exiting the System)<br />
Drug Treatment,ECT & Alternative Treatments<br />
<br />
<a name='more'></a><br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrfo4RiwzrXepqcTfg6EdKCPzC5TZHX2c7wO2PwK0gANH0B7YSH0MpVk4t8MEd9u5RH7_uuB22yr59C6_b4A7PXgs5fj3soNW6fR6IJ2yb3ZfMj0MdM1x0-nek5cgkemiqkUeIdUYRABw/s1600/who_i_am_by_rahmennoodlez-d5ccogu+(1).png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="therapy,psychotherapy,think,couch,brain.pychology,borderline personality disorder,BPD,emotional unstable personality disorder,emotionally" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrfo4RiwzrXepqcTfg6EdKCPzC5TZHX2c7wO2PwK0gANH0B7YSH0MpVk4t8MEd9u5RH7_uuB22yr59C6_b4A7PXgs5fj3soNW6fR6IJ2yb3ZfMj0MdM1x0-nek5cgkemiqkUeIdUYRABw/s320/who_i_am_by_rahmennoodlez-d5ccogu+(1).png" height="278" title="Artist-Rahmennoodlez" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://rahmennoodlez.deviantart.com/%20gallery/" target="_blank">Artist-Rahmennoodlez</a></td></tr>
</tbody></table>
The following therapies that will be described were effective at reducing core BPD symptoms (eg.emotional instability,irrational/intense anger, suicidal behavior,self -harm) & associated mental health problems (such as depression and anxiety)<br />
<br />
<div>
</div>
<div>
<div>
According to a review of 28 randomized controlled trials *called "Psychological therapies for people with borderline personality disorder"(Cochrane Library)</div>
<div>
<br /></div>
<div>
The most effective therapies (they have the most solid evidence) long-term treatments for BPD are:</div>
<div>
1. DBT (Dialectical Behaviour Therapy) then</div>
<div>
2 .MBT (Mentalization Based Therapy) (partial hospitalization & outpatient)</div>
<div>
3. SFT (Schema-Focused Therapy)</div>
<div>
4. TFP (Transference-Focused Psychotherapy)</div>
<br />
<div style="text-align: right;">
</div>
<br />
<div>
<span style="color: blue;">Dialectical Behavior Therapy (DBT) </span></div>
<div>
<div style="border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<div>
<div class="MsoNormal">
<span lang="EN-US">DBT was shown to help
with :<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">(statistically
significant findings)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">self-harm <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">inappropriate anger<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">suicidality<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">depression<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">anxiety<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">general functioning<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">BPD severity<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">para-suicidality (making
half-</span>hearted suicide attempts)</div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
</div>
Dialectical Behaviour Therapy (DBT) is a weekly individual & group therapy. Dialectical means 2 opposite things can exist at the same time. The focus is on accepting your faults while recognizing that changes like learning better coping skills need to be made to improve quality of life.<br />
<br />
<br />
<div class="MsoNormal">
<span lang="EN-US"><u>Stage 1</u> focuses on:<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"> decreasing life threatening behaviors<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"> (suicide,parasuicide acts,plans,threats…)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"> behaviors that interfere with therapy<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">(missing sessions/coming
late,not returning calls)</span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">quality of life
threatening behaviors <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">(eg.depression,substance
abuse,homelessness,chronic unemployment)<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">Increasing skills (4
skill groups will be described soon) that will replace </span>ineffective coping
behaviors.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">move from behavioral
dyscontrol -> behavioral control.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><u>Stage 2</u><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">You learn to emotionally
experience life in a more positive way.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">Goal- Move from suffering
“in silence”/ emotionally shut down to </span><span lang="EN-US">experiencing emotions
fully(becoming used to feeling strong </span>emotions instead of
suppressing/avoiding them)</div>
<div class="MsoNormal">
Past trauma and PTSD are
treated.</div>
<div class="MsoNormal">
<span lang="EN-US">The BPDs negative
thinking about themselves are challenged (self </span>invalidation, self
stigmatization)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><u>Stage 3</u></span></div>
<div class="MsoNormal">
<span lang="EN-US">Focuses on problems in living, with the goal
being that </span>the client has a life of
ordinary happiness and unhappiness</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><u>Stage 4</u><o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">Goal-to move from a sense
of incompleteness towards a life that </span>has the ability to have
continuous experiences of joy & freedom.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">PLEASE NOTE that not all
stages may be offered.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Stage 1 is the most
commonly offered stage especially in the <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US">National Health Service
(NHS) in the UK<o:p></o:p></span></div>
<br />
<br /></div>
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<div style="text-align: right;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg66RaIl_aKuiEEnjmnOezTj9-Kbc2WMSYriwbH-nh4BNBiTbFn7UUvJKMi_f_o1BJ18gjURSEpptiUuamSAUKaJWwZmt22Z08apDc-l0-K6BKJd77jJy-2ZhuFDdCwFcNzxbI3MqCFVbY/s1600/DBT+Yin+Yang.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="DBT,Dialectical Behaviour,behavior,therapy, mindfulness,skills,distress tolerance,emotions,regulation emotion,interpersonal,PTSD ,post, traumatic ,stress,disorder,blog,relationships,therapy,borderline , personality,disorder,narrative,exposure,therapy,drugs,treatment,medications,SSRI,SSRIs,mood stabilizers,Abilify,instability,anger,thoughts,urge" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg66RaIl_aKuiEEnjmnOezTj9-Kbc2WMSYriwbH-nh4BNBiTbFn7UUvJKMi_f_o1BJ18gjURSEpptiUuamSAUKaJWwZmt22Z08apDc-l0-K6BKJd77jJy-2ZhuFDdCwFcNzxbI3MqCFVbY/s320/DBT+Yin+Yang.png" height="310" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My own art-feel free to use,no copyright</td></tr>
</tbody></table>
</div>
The skills focus on :<br />
Affective (emotional) instability<br />
Behavioural instability<br />
Interpersonal (relationship) instability<br />
<br />
<br />
There are 4 main groups of skills: <br />
<br />
1.Distress Tolerance <br />
<br />
2.Mindfulness <br />
<br />
3.Emotion Regulation <br />
<br />
4.Interpersonal Effectiveness <br />
<br />
<br />
<u>1.Distress Tolerance</u></div>
<div style="border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
Learning how to get through a crisis without making it worse using skills to reduce your suffering (eg.self-soothing,distraction,relaxation, coping statements...)<br />
<br />
<u>2.Mindfullness (meditation)</u></div>
<div style="border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
Focusing on the moment without judging it,so that there will be less focus on the painful past or worrying future events. It creates a balance between the emotional and reasonable mind so that you enter "wise mind".Attention is brought to physical sensations, actions,emotions & thoughts in the present moment without judging/criticizing them </div>
<div style="border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br />
It helps with: <br />
<br />
anxiety <br />
<br />
binge eating <br />
<br />
distress tolerance <br />
<br />
reduces the chances of having another depressive episode </div>
<div style="border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br />
<br />
<u>3.Emotion Regulation</u></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
Helps you recognize what you feel without being overwhelmed by the emotion(s).This helps you cope with reactions in a healthy way.You also learn things such as how to reduce vulnerabilities so you can decrease the intensity of emotions,increase positive emotions,emotion exposure to reduce fear of emotions,doing the opposite of your negative emotional urges,looking at behavior that leads to emotional outbursts...</div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<u>4.Interpersonal Effectiveness </u></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
You learn relationship/social skills in areas such as limit setting,listening,expressing your beliefs and needs,problem solving/how to cope with conflict in effective ways,reducing fear of abandonment,how to keep a healthy relationship,learning from problem interactions</div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
DBT also helps to reduce symptoms of : </div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
Substance Dependence 87%</div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
Major Depressive Disorder (MDD) 68%</div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
Eating Disorder 64%</div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
and to a lesser amount Anxiety Disorders</div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwO-jixdHRYD5nDb4fAq731mbB7d7-MEqbmf0V50Q2qbjlesURQHd6M9ntNtkYV5cvWk_lyLbF2yfhXviYDMQm65hdVF6Wubza4TNH8PmcoX6fNtI_BxyMAYTrJUpzjWb46iqEDhyphenhyphenekpI/s1600/psych+ward.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="bed,psychiatric ward,hopital suicide mental illness,mood swings,borderline personality disorder treatment,BPD emotionally unstable personality disorder,therapy ,MBT ,mentalization,mentalisation,based therapy" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwO-jixdHRYD5nDb4fAq731mbB7d7-MEqbmf0V50Q2qbjlesURQHd6M9ntNtkYV5cvWk_lyLbF2yfhXviYDMQm65hdVF6Wubza4TNH8PmcoX6fNtI_BxyMAYTrJUpzjWb46iqEDhyphenhyphenekpI/s320/psych+ward.jpg" height="172" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span lang="EN-US" style="background-color: white; font-family: Calibri, sans-serif; font-size: 11pt; line-height: 115%;"><b>Artist-<a href="http://rosaryofsighsx.deviantart.com/gallery/" rel="nofollow" target="_blank">Rosary of Sighsx </a></b></span></td></tr>
</tbody></table>
</div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="color: blue; font-size: 19.09px; font-weight: bold;">Mentalization Based Therapy (MBT)</span></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">MBT was
shown to help with :<o:p></o:p></span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">Partial
Hospitalization : suicidality,parasuicidality</span><span lang="EN-US">(making
half-hearted suicide </span>attempts),interpersonal problems,depression</div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">Outpatient:
suicidality, parasuicidality,depression,</span>general functioning,relationship problems,general
psychopathology (general mental illness/ problems)</div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="color: blue; font-size: 19.09px; font-weight: bold;">Schema Focused Therapy (SFT)</span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">SFT group
therapy was shown to help with :<o:p></o:p></span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">impulsivity<o:p></o:p></span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">BPD
severity<o:p></o:p></span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">general
functioning<o:p></o:p></span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">emotional
instability<o:p></o:p></span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">dissociation/psychosis<o:p></o:p></span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">overall
mental health status<o:p></o:p></span></div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span lang="EN-US">interpersonal
(reationship) problems,</span><span lang="EN-US">general psychopathology (general mental illness/</span>problems)</div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; text-align: left; vertical-align: baseline;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="color: blue; font-size: large;"><o:p><strong>GPM (General Psychiatric Management)</strong></o:p></span></span></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;">A strict control condition
used in studies.It is is usually delivered once a week for one year by trained
therapists.<o:p></o:p></span></span></b></div>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
</div>
<div class="MsoNormal" style="border: 0px currentColor; font-family: inherit; margin: 0cm 0cm 10pt; outline: 0px; padding: 0px; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>It can be made up of the following parts:</span></span></b></div>
<ul>
<li><div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;">psychodynamic psychotherapy .The
therapy tries to create a “containing environment” within which patients can
learn to trust and feel</span></span></b></div>
</li>
</ul>
<div style="border: 0px currentColor; font-family: inherit; margin-bottom: 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"></span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;">case management-a professional
helps assess what treatment(s) are needed,planning & review of the
treatment <o:p></o:p></span></span></b></div>
</li>
</ul>
</div>
<ul>
<li>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;">prescribed mediaction usually
based on symptoms but mainly for treating mood lability,impulsivity &
aggressiveness, as presented in the APA guideline(which are outdated at the
moment)<o:p></o:p></span></span></b></li>
<li><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;">family interventions as needed<o:p></o:p></span></span></b></li>
</ul>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;">GPM is as effective for
treating BPD as DBT for pathology-related outcomes but could be more easily
available as it is less theory-bound and easier to learn.It helps with reducing:
BPD symptoms (including remission- meeting no more than 2 criteria for BPD for
1 year in this study.),self-harm,ER visits,suicide attempts,anger &
depression.<o:p></o:p></span></span></b></div>
<br />
<div class="MsoNoSpacing" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;">GPM is still not widely
available but some therapists have been trained in GPM in Amsterdam,Rhode Island,
Massachusetts and Minnesota.</span></span></b><br />
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
</span></span></span><br />
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-language: SV; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;"><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<u><span lang="EN-US" style="mso-ansi-language: EN-US;"><strong>DBT vs GPM</strong></span></u></div>
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<u><span lang="EN-US" style="mso-ansi-language: EN-US;"><strong>DBT<o:p></o:p></strong></span></u></div>
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</span><span lang="EN-US" style="mso-ansi-language: EN-US;">Skills
training-emotion regulation,mindfulness (being in the now,non-judgmental)<o:p></o:p></span><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US;">Focus on
therapy interfering & self-harm<o:p></o:p></span></div>
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</span><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US;">Behaviour
strategies-exposure,behaviour analysis,diary cards<o:p></o:p></span></div>
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</span><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US;">Use skills
indtead of pills<o:p></o:p></span></div>
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<u><span lang="EN-US" style="mso-ansi-language: EN-US;"><strong>GPM<o:p></o:p></strong></span></u></div>
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</span><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US;">Focus on
relationships,attachment,<o:p></o:p></span></div>
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<span lang="EN-US" style="mso-ansi-language: EN-US;">Less focus
on self-harm than DBT<o:p></o:p></span></div>
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<span lang="EN-US" style="mso-ansi-language: EN-US;">Focus on
signs of negative transference<o:p></o:p></span></div>
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</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; mso-layout-grid-align: none;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Less structured allows
patients to talk about what they think is important</span></div>
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<span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;"><o:p> </o:p></span></div>
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<u><span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;"><strong>Common Features<o:p></o:p></strong></span></u></div>
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<span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Helping Relationship<o:p></o:p></span></div>
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<span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Empathy and validation<o:p></o:p></span></div>
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</span><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Focus on :emotions and on the present (here & now)<o:p></o:p></span></div>
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</span><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Therapists attended weekly supervision meetings<o:p></o:p></span></div>
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<o:p></o:p></span></span><br /></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-CB1AVfVmpTNbkbpzQFH3ioRQQkqFWKiN7R5oT4PzMY0nAvLTHmafYBRyq9esPxvSTNRQD5PEm3cljS5Z90EhOVC12N_cLHfIaBcRklN9uvhp8_CK7trRJkKuBGkL1-jxq9mSUtbxTc0/s1600/Snapshot+1+%252801-11-2012+13-29%2529.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="DBT ACES,borderline personality disorder,BPD ,mood swings,emotional,affective instability,unstable,accepting the challenges of exiting the system,work,education,study,program,recovery,remission" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-CB1AVfVmpTNbkbpzQFH3ioRQQkqFWKiN7R5oT4PzMY0nAvLTHmafYBRyq9esPxvSTNRQD5PEm3cljS5Z90EhOVC12N_cLHfIaBcRklN9uvhp8_CK7trRJkKuBGkL1-jxq9mSUtbxTc0/s640/Snapshot+1+%252801-11-2012+13-29%2529.png" height="361" title="" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b style="font-family: Calibri, sans-serif; line-height: 16.36px;"><span style="font-size: large;"><span style="background-color: white;"><a href="http://damaimikaz.deviantart.com/" target="_blank">Artist-DamaiMikaz </a></span></span></b></td></tr>
</tbody></table>
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<span style="color: blue;"></span><br /></div>
DBT-ACES is a 2 year outpatient program focused on building a life worth living outside the public mental health system.<br />
The focus is on :<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7DEXxgoRG5awsK7s9g8EpQTqu1Nm-0NB5tPSFtIp5OgYpjABxz9pk1MrxihGK0TV6l_u2WDw62k5K7ZRTauExvXEuoXiKcDfA3umm_AjP1aCmM339321QTK2eJjpfVs12UylaNWcG3BU/s1600/tobba.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="work,employment,unsure,direction, career,path,instability" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7DEXxgoRG5awsK7s9g8EpQTqu1Nm-0NB5tPSFtIp5OgYpjABxz9pk1MrxihGK0TV6l_u2WDw62k5K7ZRTauExvXEuoXiKcDfA3umm_AjP1aCmM339321QTK2eJjpfVs12UylaNWcG3BU/s320/tobba.jpg" height="320" title="Artist-Tobba" width="228" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://kallstromart.daportfolio.com/" target="_blank"><b><span style="background-color: white; color: #674ea7; font-size: large;">Artist -Tobba</span></b></a></td></tr>
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<br />
skills training <br />
<br />
self-sufficiency<br />
<br />
goal setting <br />
<br />
problem solving <br />
<br />
trouble shooting <br />
<br />
dialectics <br />
<br />
enforcement<br />
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This new intensive program has been designed specifically for psychiatrically disabled individuals with severe BPD to help them to achieve recovery and leave the public mental health system and work/study(take them off disability benefits & help them get a job/go to school).DBT-ACES is provided after standard (“famous” M.Linehan’s) DBT has been finished successfully.<br />
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Patients are encouraged to get active during the first year doing something normative(acting like you don’t have emotional problems) and productive(with goals,structured,active,rewarding) outside the mental health system.They gradually increase the number of hours per week spent doing things like voluntary/paid work,socializing,going to a gym…things they didn't do before, to reach their goal of 20 hours of structure activities per week. <br />
<br />
<br />
During the 2nd year if they meet criteria to be accepted which basically shows they are capable of handling this additional year of DBT and have mastered the skills learnt in the 1st year of DBT ACES.The ACES clients(patients/sufferers) attend weekly DBT classes with 1 skills group per week.These classes focus on decreasing anxiety,depression/other mental health issues,problem solving…<br />
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<i>More info on their <a href="http://www.facebook.com/events/254032431299974/?ref=nf" target="_blank">Facebook</a> & Program </i><i><a href="http://public.streamhoster.com/resources/Flash/JWFLVMediaPlayer/Flashplayer.aspx?media_url=rtmp%3a%2f%2ffss27.streamhoster.com%2fvideo4nea%2fSeattle2011%2fComtois.flv&pwidth=460&pheight=320&autostart=false&pmiuri=" target="_blank">Video</a></i></div>
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Some goals & issues dealt with in DBT ACES : <br />
<ul style="text-align: left;">
<li>Keep the things that were gained during DBT (reduced self- harm,suicide attempts,inpatient hospitalization & ER visits…) </li>
<li>Set up independent living,re-employment </li>
<li>Increase quality of life (rated by the BPD) </li>
<li>How to handle & prevent relationships problems at work </li>
<li>Be a member of an organized active recreational activity </li>
<li>that is fun/meaningful</li>
<li>Building a life outside work with friends who share similar values & at least 1 person who they can have casual interactions with, at least 1 person who is supportive & who they can be intimate with,discuss private issues...who is not their therapist </li>
<li>Disengage(withdraw from)relationships with friends/family that are destructive/ineffective,choosing relationships that are compatible in lifestyle, needs & </li>
<li>values, to have an effective romantic relationship if they want one.</li>
<li>Self-sufficiency-having a budget & savings before finding a job for safety. </li>
<li>Have effective methods for managing chronic pain- so it doesn't have a big impact on quality of life/preventing psychiatric symptoms from affecting functioning.</li>
<li>Learning how to be your own therapist </li>
<li>Time management</li>
</ul>
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<h3>
<span style="color: blue;"><br /></span></h3>
<h3>
<span style="color: blue;"><br /></span></h3>
<h3>
<span style="color: blue;"></span><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjdV0X6Uu0FyiVj-Amn6vRhrRwJlE3NIi4iPa8exC42FKFvAtfueXk4Celhk_M7Ip2NyW176byhXLb-Lxn2kbCjflb7egPkcticUo1a4x0bH43tDgD8JF3VqKeiFV-4AxA3AjoTv7V1E/s1600/Snapshot+1+(01-11-2012+03-36).png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="ribbon,self harm ,cutting,cut,razor blade,butterfly project,self injury,non suicidal,recovery through poetry ,mental illness,disorder,disease" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjdV0X6Uu0FyiVj-Amn6vRhrRwJlE3NIi4iPa8exC42FKFvAtfueXk4Celhk_M7Ip2NyW176byhXLb-Lxn2kbCjflb7egPkcticUo1a4x0bH43tDgD8JF3VqKeiFV-4AxA3AjoTv7V1E/s400/Snapshot+1+(01-11-2012+03-36).png" height="225" title="Artist- Unrealityxxx" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.recoverythroughpoetry.com/" rel="nofollow" target="_blank"><b style="background-color: white;">Recovery Through Poetry,Artist-Unrealityxx</b></a></td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsfzE1mAOBsh66FPEqxvJC900TSbvSB4n2Q61-dOU5HZ-zNv2qx8fQwmvACEqsbaOlsuEU8pG1LeQ5-naS2oBWoMN5vVFAM2H6WCsSx7L0HcTB3ztUe4wSPZuhmkhYrnT47lX_EpgFaeg/s1600/self_injury_awareness_7_by_unrealityxx.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="butterfly,self-harm,emotion,regulation,brain.pychology,borderline personality disorder,BPD,emotional unstable personality disorder,emotionally,ribbon,self harm ,cutting,cut,razor blade,butterfly project,self injury,non suicidal,recovery through poetry ,mental illness,disorder,disease" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsfzE1mAOBsh66FPEqxvJC900TSbvSB4n2Q61-dOU5HZ-zNv2qx8fQwmvACEqsbaOlsuEU8pG1LeQ5-naS2oBWoMN5vVFAM2H6WCsSx7L0HcTB3ztUe4wSPZuhmkhYrnT47lX_EpgFaeg/s200/self_injury_awareness_7_by_unrealityxx.png" height="200" title="Artist -Unrealiyxxx" width="104" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b style="background-color: white;"><a href="http://unrealityxx.deviantart.com/" rel="nofollow" target="_blank">Artist-Unrealityxx</a></b></td></tr>
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<span style="font-size: small;">
</span></h3>
<br />
Lasts about 3 months <br />
<br />
Helps with BPD severity, anger, affective instability, impulsivity, dissociation, depression and anxiety with moderate to very large effects.<br />
<br />
<br />
2hours a week of skills coaching where you learn mindfulness,acceptance,change,emotional regulation,distress tolerance & interpersonal effectiveness)<span style="font-size: small;">
</span><br />
<h3>
<span style="color: blue;"><span style="color: black;"></span> </span></h3>
<span style="color: blue;"></span><br />
<span style="color: blue;"></span><br />
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<span style="color: blue;"></span><br />
<span style="color: blue;"><div>
<h1 style="margin: 24pt 0cm 0pt;">
<span style="font-size: large;">Emotion Regulation Group Training (ERG)</span></h1>
</div>
</span><br />
<div>
Lasts about 3.5 months.ERG combines parts of DBT and Acceptance and Commitment Therapy (ACT),emotion-focused and behavioral therapy. </div>
It showed encouraging results for improvement of BPD severity, affective (emotional) instability,impulsivity, parasuicidality,depression and anxiety.</div>
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<h3>
</h3>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmz98B_H72RopyHSiB3xwRQSbUXNJwmel0G2LaCY0fr2Gv50EbKLKftm73dxdu9a9LBiiD_yToJqrX-QpUpzsSxpqnNzQVXHGQMVTlZ65KoZwIMfTGq9TMR_uM6NFO_pW3b-hHI12mUDs/s1600/Snapshot+3+(01-11-2012+03-52).png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="STEPPS,Systems training for emotional predictability,problem solving" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmz98B_H72RopyHSiB3xwRQSbUXNJwmel0G2LaCY0fr2Gv50EbKLKftm73dxdu9a9LBiiD_yToJqrX-QpUpzsSxpqnNzQVXHGQMVTlZ65KoZwIMfTGq9TMR_uM6NFO_pW3b-hHI12mUDs/s400/Snapshot+3+(01-11-2012+03-52).png" height="225" title="Artist-Blackmustang13" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td class="tr-caption" style="font-size: 12.72px; text-align: center;"><span style="background-color: white; color: blue;"><b>Artist-</b><b><a href="http://blackmustang13.deviantart.com/" rel="nofollow" target="_blank">Blackmustang13</a></b></span></td></tr>
</tbody></table>
</td></tr>
</tbody></table>
<div>
<span style="color: blue;"><span style="font-size: 19.09px;"><b><br /></b></span></span>
<span style="color: blue;"><span style="font-size: 19.09px;"><b></b></span></span>
<span style="color: blue;"><span style="font-size: 19.09px;"><b>STEPPS</b></span></span> was shown to help with interpersonal problems, dissociation and mental health status .STEPPS with IT (individual therapy) was shown to help with general psychopathology.The individual therapy with STEPPS is an add-on where its purpose is to help re-enforce the newly learnt skills and to encourage BPDs to use them into their daily life. The STEPPS group remains the main therapy.</div>
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There was a tendency for the combined treatments of STEPPS and IT to have better outcomes but the differences were not significant. <br />
<br />
STEPPS follows a manual containing weekly lesson plans for 20 two-hour weekly group meetings led by two co-therapists. It combines cognitive-behavioural elements and skills training (like DBT)with a systematic approach by involving the BPD’s relatives and other treatment provider(therapist…) Each session has a specific emotion and behavior management skill. BPDs monitor thoughts, feelings, and behaviors during the course of the program. This allows them to recognize and (monitor) keep track of changes in their emotional ups & downs. <br />
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The goals of STEPPS are to educate family members, friends and health care professionals about BPD, giving them guidance on how to interact effectively with the BPD sufferer using the STEPPS approach and terminology (specific STEPPS language).The program is designed to be combined with other treatments, such as medication or individual psychotherapy. <br />
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STEPPS has been put in place in many locations such as Argentina, Australia, Canada, Italy, the Netherlands, New Zealand, Norway, Spain,the United States and the United Kingdom.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<span style="color: blue;"><br /></span></h3>
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<span style="color: blue;">Manual Assisted Cognitive Training (MACT)</span><br />
MACT was shown to help with suicidality & para-suicidality.It is a 6 week treatment based around a self-help book.<br />
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<b style="color: blue;">Common Features of Therapies that make them Effective</b></h3>
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<span style="font-family: Calibri;">In areas where DBT,MBT,SFT,TFP…are not available/limited
common features of therapies can be used to help.<span lang="EN-US" style="mso-ansi-language: EN-US;"><o:p></o:p></span></span></div>
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<span lang="EN-US">Good
therapists need to be active ,non-reactive and maintain consistent expectations
of change </span>and
participation from the BPD.</div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Structured-the
therapy has a structured manual that supports the therapist and provides </span><span lang="EN-US">recommendations
for common clinical problem.The structure encourages increased activity,</span>pro-activity<span lang="EN-US"> ( taking control of situations by causing something to happen rather than
waiting to </span><span lang="EN-US">respond to
it after it happens such as planning Christmas shopping so you won’t get very
stressed </span>at the last
minute)</div>
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<span lang="EN-US">A
respectful, supportive ,cooperative, open and non-judgmental relationship with <o:p></o:p></span></div>
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<span lang="EN-US">the BPD<o:p></o:p></span></div>
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<span lang="EN-US">Encourages
a powerful attachment relationship between therapist and patient (trust and
closeness </span><span lang="EN-US">with the
therapist), where they validate the BPD’s distress, listen to the BPD & show empathy.This </span>helps BPDs
recognize and accept themselves as unique and worthy.</div>
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<br /></div>
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<span lang="EN-US">Therapists
are supervised for managing counter transference (their repressed feelings in
reaction to </span>the
emotions, experiences, or problems of the patient)</div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Has a model
of pathology (disease) that is carefully
explained<o:p></o:p></span></div>
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<span lang="EN-US">An
atmosphere of hope and optimism<o:p></o:p></span></div>
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<span lang="EN-US">Specialized
for BPD- clearly focused e.g. on problem
behaviour such as </span>self-harm
or a relationship pattern…</div>
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<span lang="EN-US">Progress is
monitored using goals (more functioning,less symptoms)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Focusing on
the patient’s mind, rather than his or her behaviour and </span>helping the
patient understand what lies behind maladaptive behaviour</div>
<div class="MsoNormal">
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<span lang="EN-US">Has a
crisis plan and contracting</span><br />
<span lang="EN-US"><br /></span>
<span lang="EN-US">Mentalizing
(more about that later) <o:p></o:p></span></div>
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<span style="color: blue;"><br /></span></h3>
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</h3>
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<span style="color: red;"><u> Things to keep in mind</u></span></h3>
Patients with borderline personality disorder (BPD) tend to have strong placebo responses to medication; thus, impressive short-term improvement might occur and unexpectedly fade.Benzodiazepines are not recommended because they reduce inhibitions and are likely to increase impulsivity and because BPDs are likely to get addicted to sedatives.</div>
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<span style="color: blue;">Choosing the right treatment for your symptoms</span><br />
<div>
<span style="color: blue;"><br /></span></div>
If you are lucky enough to be able to choose from different treatments it is best to choose one based on which symptoms & other diagnoses you have.<br />
<br />
The authors examined three yearlong outpatient treatments for borderline personality disorder: dialectical behavior therapy, transference-focused psychotherapy, and a dynamic supportive treatment.The results:<br />
<br />
Patients in all three treatment groups showed significant positive change in depression, anxiety, global functioning, and social adjustment across 1 year of treatment.<br />
<br />
Transference-focused psychotherapy and dialectical behavior therapy were significantly associated with improvement in suicidality.<br />
<br />
Transference-focused psychotherapy and supportive treatment were associated with improvement in anger and improvement in facets of impulsivity<br />
<br />
Only transference-focused psychotherapy was significantly predictive of change in irritability and verbal and direct assault.<br />
<div style="text-align: left;">
<span style="background-color: white; color: #333333; font-family: Verdana; font-size: 11px;"><br /></span></div>
more info about the study : <a href="http://ajp.psychiatryonline.org/article.aspx?articleID=98504&atab=7" target="_blank">http://ajp.psychiatryonline.org/article.aspx?articleID=98504&atab=7</a><br />
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<h3>
<u><span style="color: purple;"><br />BPD with PTSD</span></u></h3>
<div>
<h3>
<span style="color: blue;">Narrative Exposure Therapy</span></h3>
</div>
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<tr><td class="tr-caption" style="text-align: center;"><h3>
<span lang="EN-US" style="font-family: Verdana, sans-serif; font-size: small; line-height: 115%;"><b style="background-color: white;">Artist-<a href="http://darkgothic92.deviantart.com/">Emily Raczelowski</a></b></span></h3>
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Narrative Exposure therapy can improve borderline symptoms for patients with co-morbid (also present) Post Traumatic Stress Disorder (PTSD) in about 11 to 19 sessions (depends on the traumas...)even in not so ideal places such as psychiatric wards.It also helps people who just have PTSD.<br />
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<span style="color: blue;">Dialectical Behavior Therapy with Prolonged Exposure</span></h3>
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This new therapy brings together an evidence-based treatment for PTSD Prolonged Exposure Therapy with Dialectical Behavior Therapy in a way that is safe, effective, and personalized to the specific needs of the BPD sufferer with PTSD.<br />
<br />
A very small study in which 13 women with BPD & PTSD who had recent or approaching future serious intentional self-injury. These subjects had an average of 7 psychiatric diagnoses, and the most common index traumas were childhood sexual abuse (62%) and adult rape (15%).A complete course of DBT lasts for 1 year (with individual and group therapy). Prolonged Exposure was added only after subjects had completed enough Dialectical Behavior Therapy to meet the investigators’ criteria for starting PTSD treatment, including a requirement that patients did not have any suicidal and self-injurious behaviors for at least 2 months. Patients met these readiness criteria after an average of 18 weeks of therapy. The average length of the Prolonged Exposure protocol was 13 sessions, and 70% of patients didn't drop out of the treatment.<br />
<br />
The rate at which symptoms reduced from PTSD in this study was 71% for those who completed the Prolonged Exposure protocol, and 60% in the sample overall. The rate of suicide attempts and self-injury in this sample was low (27%)during the year of therapy.Studies on DBT with similar populations have typically found that 60%–80% of patients have at least one episode of self harm during treatment.<br />
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<h3>
<span style="color: blue;">BPD Treatment with Medication(s)</span></h3>
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<tr><td class="tr-caption" style="text-align: center;"><b>Click On The Charts To Make Them Bigger-> FGA-1st generation anti-psychotic </b><b>SGA-</b><b>2nd generation anti-psychotic </b></td></tr>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="color: blue;"><o:p>Medication for Crises</o:p></span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;">There is very little research on this,sedatives (such
as a sedative antihistamines) are sometimes used for the short-term (1 week
maximum) because of <span style="mso-spacerun: yes;"> </span>low risk of <span style="mso-spacerun: yes;"> </span>side-effect, addiction and relative safety in
overdose,the NICE guidelines list this option for crises.</span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;"><span style="color: blue; font-family: Times New Roman;"> Sleep Disturbances Short-Term Drug Treatment</span></span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Calibri","sans-serif"; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;">Some BPDs have found the
occasional use of sedative antihistamines useful when sleeping problems are associated
with emotional instability.Hypnotic drugs (short-term treatment) may be used for
severe insomnia.(See NICE insomnia guidelines for treatment information) </span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri; mso-style-textfill-fill-gradientfill-shade-linearshade-angle: 5400000; mso-style-textfill-fill-gradientfill-shade-linearshade-fscaled: no; mso-style-textfill-fill-gradientfill-shadetype: linear; mso-style-textfill-fill-gradientfill-stoplist: "0 #BED3F9 4 100000 tint=40000 satm=250000,9000 #9EC1FF 4 100000 tint=52000 satm=300000,50000 #003692 4 100000 shade=20000 satm=300000,79000 #9EC1FF 4 100000 tint=52000 satm=300000,100000 #BED3F9 4 100000 tint=40000 satm=250000"; mso-style-textfill-type: gradient; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: #4579B8; mso-style-textoutline-fill-colortransforms: "shade=88000 satm=110000"; mso-style-textoutline-fill-themecolor: accent1; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: .415pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><span style="font-family: Calibri;"><o:p></o:p></span></span></b> </div>
<h3 style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ct8BH-jtVB7YmoTHk8I2xDNI7kwBfk047UNe8F2zKMqX_deov13mje9UxPwx2gLdvl_KcOsK-QqAEdCpUB3Idh-Ht0VrKvuMstZTvdzreL5tdiSrwpGzmPxzEobgUlE8sQxQ2tjw3Lc/s1600/775px-Siemens_konvulsator_III_(ECT_machine).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="ECT,electroconvulsive,BPD,borderline,deep,brain,stimulation,major,depression,therapy,MBT,DBT,shock" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ct8BH-jtVB7YmoTHk8I2xDNI7kwBfk047UNe8F2zKMqX_deov13mje9UxPwx2gLdvl_KcOsK-QqAEdCpUB3Idh-Ht0VrKvuMstZTvdzreL5tdiSrwpGzmPxzEobgUlE8sQxQ2tjw3Lc/s200/775px-Siemens_konvulsator_III_(ECT_machine).jpg" height="156" title="" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ct8BH-jtVB7YmoTHk8I2xDNI7kwBfk047UNe8F2zKMqX_deov13mje9UxPwx2gLdvl_KcOsK-QqAEdCpUB3Idh-Ht0VrKvuMstZTvdzreL5tdiSrwpGzmPxzEobgUlE8sQxQ2tjw3Lc/s1600/775px-Siemens_konvulsator_III_(ECT_machine).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><span style="color: blue;">Electroconvulsive Therapy (ECT)"Shock Therapy" for BPD with Major Depression</span></h3>
There is little research on this,but the existing research <br />
suggests that ECT is probably not very effective for<br />
BPDs with co-morbid depression.When compared to <br />
patients with personality disorders other than BPD and<br />
depressed patients with no personality disorder,<br />
patients with BPD (& co-morbid depression) had less<br />
symptom improvement up to 8 days after ECT. <br />
<br />
Responses can be no response to significant improvement.Deep brain stimulation may be effective<br />
but there’s little research. <b>Side Effects should be thoroughly discussed !!! </b>These treatments are best when combined with an evidenced based therapy such as DBT and MBT.<br />
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<tr><td class="tr-caption" style="font-size: 12.72px; text-align: center;"><b style="background-color: white;"><a href="http://stellalunaravenwolf.deviantart.com/" target="_blank">Artist-Stellalunaravenwolf </a> <a href="http://stellalunaravenwolf.wordpress.com/" target="_blank"> antipretty.com</a></b><br />
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<span style="font-size: large;">*</span><br />
Randomised Controlled Trial (RCT) is a study in which people are divided at random to receive one of several interventions in this case psychotherapies.It is a simple but powerful research method.It is called random because the people placed in each group are divided randomly. eg.Therapy A is compared to Therapy B<br />
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<span style="font-size: xx-small;">1</span><span style="font-size: xx-small;">Soloff PH, Lynch KG, Kelly TM. Childhood abuse as a risk factor for suicidal</span><br />
<span style="font-size: xx-small;">behavior in borderline personality disorder. J Pers Disord 2002;16:201–14.</span></div>
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ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-27634421877106112032012-06-17T13:13:00.001-07:002012-09-07T12:52:36.352-07:00Suicide<div dir="ltr" style="text-align: left;" trbidi="on">
So let me guess you hate your life and want to end it aka die ? Chances are that you have a mental disorder and little information on how to make a successful suicide because if you did you would probably not be searching online.Or you can't access the Peaceful Pill Handbook or Suicide and Attempted Suicide Methods & Consequences by Geo Stone(parts of the book are available free online)<br />
<a name='more'></a>.Or you have a terminal illness which will get very painful/humiliation/burdensome ....and are considering leaving early.Or you don't know what the quickest/least painful way to kill yourself is.Or you just have this fascination around death.<br />
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Whichever it is,here are a few sites I have found to be interesting.<br />
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This site has no specific angle,just pros & cons,statistics,suicide methods,methods classed by agony(pain),time and how likely it is to kill you,advice,meaning of life...Make sure you read the<u> terms of use</u>.<br />
Personally I found this website helpful to gain perspective.<br />
<a href="http://lostallhope.com/help-me" target="_blank">http://lostallhope.com/help-me</a>
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You might find it interesting that slitting your wrists/arms/legs,overdosing on prescription drugs and non prescription drugs will take a very long time and chances are they will not kill you,they will just hurt a hell of a lot and leave you damaged. (6-12.3% chance of death)<br />
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This site is also interesting <a href="http://www.drugsandpoisons.com/2008/09/suicide-dos-and-donts-seven-drugs.html" target="_blank">http://www.drugsandpoisons.com/2008/09/suicide-dos-and-donts-seven-drugs.html</a><br />
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<span style="font-family: Verdana, sans-serif;">Each year in the United States 30,000 people kill themselves. Almost half a million survive suicide attempts. Of these, 19,000 are <span style="color: red;"><b>permanently disabled.</b></span> </span></div>
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<a href="http://suicidemethods.net/wp-content/uploads/2012/04/iwanttodie2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img alt="kill myself hate my life hate myself want to die suicide thoughts" border="0" height="271" src="http://suicidemethods.net/wp-content/uploads/2012/04/iwanttodie2.jpg" title="i sometimes want to have horrible accident so i can find out which of my friends actually care suicide methods suicidemethods.net" width="320" /></span></a><br />
<span style="font-family: Verdana, sans-serif;">Approx 1 in 15 attempts are fatal,most of these people do not wish to die.</span><br />
<b style="background-color: white; color: red;"><span style="font-family: Verdana, sans-serif;">Few people understand how dangerous their chosen suicide method is, or the consequences of its failure.</span></b><br />
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<b><span style="font-family: Verdana, sans-serif;">For example lethality of firearms is as dependent upon type of cartridge and bullet as upon calibre,a person not knowing this could end up seriously disfigured.</span></b><br />
<a href="http://upload.wikimedia.org/wikipedia/commons/2/23/Jos%C3%A9_Garnelo_i_Alda-_Suicida_per_amor-_253.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="File:José Garnelo i Alda- Suicida per amor- 253.JPG" border="0" height="271" src="http://upload.wikimedia.org/wikipedia/commons/2/23/Jos%C3%A9_Garnelo_i_Alda-_Suicida_per_amor-_253.JPG" title="suicide method lost all hope help me how to drugs poisons hang overdose wrist artery instructions art" width="400" /></a><span style="font-family: Verdana, sans-serif;">Jumps from more than 150 feet (10-12 stories) over land going head first & 250 feet over water are almost always fatal but sadly most attempts are made from lower heights and result in permanent injuries including paralysis.Jumping should <u><b>not </b></u>be used as a suicidal gesture.</span><br />
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<tr><td style="text-align: center;"><a href="http://suicidemethods.net/wp-content/uploads/2012/04/iwantodie3.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="kill myself hate my life hate myself want to die suicide thoughts" border="0" src="http://suicidemethods.net/wp-content/uploads/2012/04/iwantodie3.jpg" title="forget what my life is lie cutting deeper bleed to death suicide guts courage to kill myself want to die pray I won't don't wake up" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; font-size: small; text-align: start;">Pictures from </span><a href="http://www.suicidemethods.net/" style="background-color: white; font-size: medium; text-align: start;" target="_blank">http://www.suicidemethods.net/</a>
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<b>Please note</b>- the opinions expressed on the websites are not especially mine,visit them at your own risk.<br />
<b><span style="color: red;">If you are considering taking your life or assisting someone in taking their own life (which are both illegal in most cases ) I strongly advice you to seek professional help.There are many suicide hotlines and psych wards for this purpose in many countries a quick internet search will lead you to them.</span></b><br />
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<span style="text-align: center;">If I am doing anything illegal by linking to these websites,leave a comment & I will remove this post from the blog as soon as I can.</span><br />
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ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-40834687302138503332012-05-23T18:26:00.000-07:002012-10-16T04:59:27.267-07:00Understanding and Helping a Borderline<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://c95711.r11.cf3.rackcdn.com/Doll.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="hug encourage help crisis borderline BPD upset comfort suicide pain" border="0" height="211" src="http://c95711.r11.cf3.rackcdn.com/Doll.jpg" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><h3 style="text-align: left;">
<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20.78px;">Image: </span><a href="http://www.freedigitalphotos.net/" style="background-color: white; color: #3db2d5; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20.78px; margin: 0px; padding: 0px; text-decoration: none;" target="_blank">FreeDigitalPhotos.net</a></h3>
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<h3 style="text-align: left;">
<span style="color: blue;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20.78px;"> </span><u>During a Crisis</u></span></h3>
<div style="text-align: left;">
Encourage them to use crisis skills,see my <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html">Crisis Skills Post</a><a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html"> </a><br />
<br />
Things I will be discussing today are:(compulsive)self-harm,things to do/say,things to avoid and tips for friends/family of a borderline.<br />
<br /></div>
<div style="text-align: left;">
</div>
<span style="color: blue; font-family: inherit;"><b>Top 25 Things NOT to Say (or do) to Someone in Crisis</b></span><br />
<a name='more'></a><br />
<div style="text-align: left;">
<span style="font-family: inherit;"><br />By Lisa Dietz from dbtselfhelp.com </span><br />
<table border="0" cellpadding="0" cellspacing="0" style="margin-left: 0px; margin-right: auto; text-align: left; width: 626px;"><tbody>
<tr align="LEFT" valign="TOP"><td colspan="4" width="599"></td><td colspan="4" width="599"></td></tr>
<tr align="LEFT" valign="TOP"><td colspan="4" width="599"></td><td colspan="4" width="599"><table border="0" cellpadding="0" cellspacing="0" style="width: 626px;"><tbody>
<tr align="LEFT" valign="TOP"><td colspan="4" width="599"><br />
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<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">1. Tell them to stop thinking about the past.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">2.
Try to relate to them by comparing what they are telling you to your
own experience like the time when your purse was stolen or you went
through your divorce.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">3. Use what they are saying as an invitation to talk about how bad you're feeling.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">4. Tell them that everything happens for a reason.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">5. Walk away, hang up the phone, or laugh.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">6. Tell them how strange/foolish/crazy they are to feel or think such things.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">7. Invite them to have sex.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">8. Interrupt them to tell a funny story about your cat.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">9. Tell them they couldn't possibly be feeling or doing or thinking whatever they just told you.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">10. Tell them that their feelings are silly, meaningless or inappropriate.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">11. Try to solve their problems for them.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">12. Tell them to pray to Jesus.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">13. Ask them lots of questions about their past.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">14. Tell them to "pick themselves up by the bootstraps" and get on with life.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">15. Tell them to talk to a psychiatrist (so you don't have to listen).</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">16. Try to cheer them up by telling jokes or uplifting stories.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">17. Offer them a drink (alcoholic). </span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">18. Tell them how much better you would have handled the situation.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">19. Tell them that whatever they're upset about or whatever they have experienced is God's will.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">20. Dramatize their pain by being shocked at everything they say.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">21. Give them unsolicited advice.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">22. Pretend they're not really in crisis and change the subject.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">23. Tell them that they're letting their imagination run wild.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">24.
Compare what they're telling you to other people you know who are
crazy, hospitalized, manic, schizophrenic, and/or dead (especially when
they've committed suicide).</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">25. Tell them that someday they'll look back at this and laugh.</span><table border="0" cellpadding="0" cellspacing="0" style="width: 626px;"><tbody>
<tr align="LEFT" valign="TOP"><td colspan="4" width="599"><span style="font-size: small;"><br /></span>
<br />
<br />
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<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;"><b>Most of all do NOT tell them to go kill themselves.that mark will stay with them a long time if not forever.</b>Honestly would you like someone telling you that you mean nothing to them & would help everybody else by being dead?</span></li>
<br /></td></tr>
</tbody></table>
</li>
<li><h2>
<span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;"><span style="background-color: #8e7cc3;">Things to do</span></span><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;"> </span></h2>
<ul>
<li><div>
<span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">Regulate your own emotions so you can deal with the situation & think more clearly.</span></div>
</li>
</ul>
<ul></ul>
</li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;"><b> </b>If
the person starts calling themselves names... do not tell them the
exact opposite or that they are a %/&¤#! ,as it may cause more
distress.Try to validate in an appropriate tone (no accent on feel or
the insult...) the feelings instead that are causing them these thoughts
eg <i>"I know you feel bad </i></span><span style="font-size: small;"><i><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif;">about </span><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif;">how you acted</span><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif;">... and it makes you feel & think you are a bad person" </span></i></span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">Ask what emotions they are experiencing if they are able to express this.</span></li>
<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">Ask how you can help (if </span><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">y</span><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">ou are willing to do this)</span><span style="font-size: small;"><i><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif;"><br /></span></i></span></li>
<br />
<table border="0" cellpadding="0" cellspacing="0" style="width: 626px;"><tbody>
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<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">
After a crisis when the person has calmed down,ask them if you said
anything in particular that was unhelpful.That if they are afraid to say
it that they can choose to write it and give it to you when they have
reflected on it,if they are willing.</span><table border="0" cellpadding="0" cellspacing="0" style="width: 626px;"><tbody>
<tr align="LEFT" valign="TOP"><td colspan="4" width="599"><br />
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<br />
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<li><span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif; font-size: small;">Try
not to re-enforce the suicidal behaviour.This happens by giving the
person extra attention & rewards that usual when that person is
doing well.If
you think you are reinforcing suicidal behaviour talk to a cognitive
behavioural therapist.Create an alternative plan with your loved ones
that reinforce non-suicidal behaviour.</span>
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<tr align="LEFT" valign="TOP"><td colspan="4" width="599"><span style="font-size: small;"><br /></span></td></tr>
</tbody></table>
</li>
<br /></td></tr>
</tbody></table>
</li>
<br /></td></tr>
</tbody></table>
<table border="0" cellpadding="0" cellspacing="0" style="width: 626px;"><tbody>
<tr align="LEFT" valign="TOP"><td colspan="4" style="font-family: Verdana,sans-serif;" width="599"><span style="font-size: small;">If you are ever in doubt, call a professional.</span></td><td colspan="4" width="599"><br /></td></tr>
</tbody></table>
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<br />
<br />
<br />
<li style="font-family: Verdana,sans-serif;"><table border="0" cellpadding="0" cellspacing="0" style="width: 626px;"><tbody>
<tr align="LEFT" valign="TOP"><td colspan="4" width="599"><span style="font-size: small;">Communicate your faith in your loved one’s ability to get through the crisis.
</span></td></tr>
</tbody></table>
</li>
<span style="font-size: small;">
</span><br /></td><td colspan="4" width="599"></td></tr>
</tbody></table>
</td></tr>
</tbody></table>
</div>
<h2 style="text-align: left;">
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</h2>
<h2>
<span style="font-family: inherit; font-size: large;"><u>Tips for Friends and Family of Someone with Borderline Personality Disorder</u></span></h2>
<br />
<br />
<span style="font-family: inherit;">It can be difficult to deal with a friend or loved one who has borderline personality disorder (BDP). Use these tips to handle tough times and help maintain a safe environment:</span><br />
<ul>
<li><span style="font-family: inherit;">Read as much as you can about BPD — knowing about the disorder helps you deal with it,join a support group or seek help from a therapist for yourself.Look after your mental & physical health,try not to isolate </span>yourself<span style="font-family: inherit;">.</span></li>
<li style="font-family: inherit;"> Encourage your loved one to seek treatment.Attend therapy sessions you are invited to,learn about the BPD's therapy plan and how you are involved in it.</li>
<li><span style="font-family: inherit;">Understand that BPD behaviors </span>aren't<span style="font-family: inherit;"> about you. </span></li>
<li><span style="font-family: inherit;">Try to remember your loved one's triggers & avoid them,don't expect it to work completely.</span></li>
<li><span style="font-family: inherit;">Don't allow yourself to be abused.</span></li>
<li><span style="font-family: inherit;">Exiting the room during an argument excusing yourself politely to continue the conversation when emotions have gone down is a helpful approach.</span></li>
<li><span style="font-family: inherit;">Don't expect medications to fix the problem 100%.</span></li>
<li><span style="font-family: inherit;">Learn how to cope during a crisis and how to regulate your own emotions.</span></li>
<li><span style="font-family: inherit;">Try to be consistent in your behaviour.(don't give in and allow something today and forbid it tomorrow)</span></li>
</ul>
<br />
<span style="font-family: inherit;"><br /></span>
<br />
<h3 style="text-align: left;">
<u>Self Harm</u></h3>
<div style="text-align: left;">
Self harm can be a confusing idea to grasp for people who have never experienced these urges.It can appear in many different forms (see <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html">Crisis Skills</a>, <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills.html">Bad Coping Skills</a> and <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/07/self-harm-in-mood-disordersimpulsivity.html">Self Harm </a> for more info)</div>
<div style="text-align: left;">
A very good explanations is found here : <a href="http://www.dbtselfhelp.com/html/managing_deliberate_self_harm.html" target="_blank">http://www.dbtselfhelp.com/html/managing_deliberate_self_harm.html</a></div>
<div style="text-align: left;">
Below is an extract. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<blockquote class="tr_bq">
<span style="font-family: Verdana, Tahoma, Arial, Helvetica, sans-serif, sans-serif;">Contrary
to popular belief, deliberate self-harm is not usually an attempt to
manipulate others. Nor is it usually a ‘cry for help’. Most people are
quite able to ask for help without self-harming and the secrecy that
often accompanies self-harm demonstrates that something else is going
on. That ‘something’ is known as ‘Dysthymia’.<br /><br />Many people,
particularly those diagnosed with Post-Traumatic Stress Disorder or
Borderline Personality Disorder experience emotions in a particular way
(Kroll J. 1988). When under pressure they may find it impossible to make
sense of what they feel and become ‘Dysthymic’. This means that they
experience all emotions at the same time but no single emotion in
particular. This, understandably enough, is difficult to bear.<br /><br />One
way to ‘reset’ the emotional balance is through physical pain.
Self-harm prompts the brain to produce endorphins, a kind of natural
opiate, which overcomes Dysthymia and allows the person to feel better.
So when a resident deliberately self-harms it’s likely that they’re
feeling stressed and overwhelmed. It doesn’t matter how stressful others
believe their situation to be. Different people have different coping
abilities and what may be no problem at all for one person might well
overwhelm another (Zubin & Spring 1977).</span></blockquote>
</div>
<div style="text-align: left;">
Self-harm can be done for many other reasons.Abandonment/fear of abandonment pain,suicidal urges,urge to do something drastic as emotions seem overwhelming,to give in to the urge so it will go away,as punishment,to deal with self-hate.It helps you calm down quite quickly from a crisis,to feel something during unpleasant dissociation & to break out of this dissociation,to reduce anxiety,obsession with blood,distract oneself,make bad memories fade.</div>
<div style="text-align: left;">
<br /></div>
<h3 style="text-align: left;">
Compulsive self Harm</h3>
<div style="text-align: left;">
Can include hair pulling/tweezing (trichotillomania),biting,skin picking and excoriation when done to remove perceived faults &/or blemishes on one's skin.They can occur as an OCD ritual,but not always.An OCD ritual obsessive consists of thoughts followed by the behavior as a way to relieve the tension & prevent something negative from happening by doing these self harm-behaviours.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Help can be found here:</div>
<div style="text-align: left;">
<a href="http://www.blogger.com/goog_1596180082" target="_blank">http://stoppickingonme.com/bb/</a></div>
<div style="text-align: left;">
<a href="http://www.blogger.com/goog_1596180082" target="_blank">http://www.ocdla.com/dermatillomania-compulsive-skin-picking-test.html</a></div>
<div style="text-align: left;">
<a href="http://www.trich.org/treatment/article-inositol-penzel.html" target="_blank">http://www.trich.org/treatment/article-inositol-penzel.html </a><br />
<a href="http://www.ocdla.com/blog/treatment-dermatillomania-compulsive-skin-picking-csp-1532?utm_source=Template+Tests&utm_campaign=Newsletter+-+October+2012&utm_medium=email" target="_blank">Treatment for skin picking</a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Personally I have found inositol (consult your doctor due to possible medication interactions...) to be very helpful for reducing my urges to pick at my skin & pull out my hair.These behaviours may also be done when bored.Swansons have a nice 227g box which is cheaper than other powder boxes.True Hope also have a finer powder also 227(but will last longer than the Swansons box)<br />
<br />
<br />
Sources :<a href="http://psychcentral.com/lib/2011/how-to-help-a-loved-one-with-borderline-personality-disorder-part-2/%20">http://psychcentral.com/lib/2011/how-to-help-a-loved-one-with-borderline-personality-disorder-part-2/ </a><br />
<a href="http://www.dummies.com/how-to/content/borderline-personality-disorder-for-dummies-cheat-.html">http://www.dummies.com/how-to/content/borderline-personality-disorder-for-dummies-cheat-.html</a>
<br />
my head &experience =P</div>
<h2 style="text-align: left;">
</h2>
</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-78852671966242372202012-05-23T17:30:00.000-07:002012-09-17T20:45:26.613-07:00Crisis Skills 1<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3jiWtsoKWOKQAICOU5Tbn2u9smWg5hgd5OWQEwWlOrFFUBaMuk93knXMVMEme3sCL6ezbjUv5JAaCXzUI2FmZyEvhTGWSTulF2hSNbxbLKU3KoP5mThXFv4KJu-BrIbvJGctU4f7ciig/s1600/Hair_pulling_stress.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Stress Crisis Borderline distract relax cope overwhelming emotions BPD personality disorder hospital cut binge purge self harm suicide destructive scream paranoid delusion dissociation rage " border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3jiWtsoKWOKQAICOU5Tbn2u9smWg5hgd5OWQEwWlOrFFUBaMuk93knXMVMEme3sCL6ezbjUv5JAaCXzUI2FmZyEvhTGWSTulF2hSNbxbLKU3KoP5mThXFv4KJu-BrIbvJGctU4f7ciig/s200/Hair_pulling_stress.jpg" title="" width="200" /></a></div>
<b>Feel like its all too much & you want to urgently tear your hair out?</b><br />
<b>Don't worry this will pass,I've outlined lots of suggestions below to help.</b><br />
<br />
<br />
<br />
<span style="background-color: white;">3 things to memorize/write down :</span><br />
<h2>
</h2>
<div style="color: black;">
<h3>
<span style="font-size: large;"> 1) Distract</span></h3>
</div>
<div style="color: black;">
<h3>
<span style="font-size: large;"> 2) Relax</span></h3>
</div>
<div style="color: black;">
<h3>
<span style="font-size: large;"> 3) Cope</span></h3>
<div>
<span style="font-size: large;"><br /></span></div>
</div>
<i>Memory Aid </i><br />
<i><b>D</b>inosaurs<b> R</b>elax in <b>C</b>oats</i><br />
<i>or</i><br />
<i><b> D</b>inosaurs<b> R</b>ace <b>C</b>ows</i><br />
<i>whichever one you like best (or make up your own)</i><br />
<i><br /></i>
<br />
<h3>
<u><span style="color: black;">Distract</span></u></h3>
To distract from urges to self-harm & an <u>anxiety provoking thought.</u><br />
Hold some ice cubes or splash cold water on your eyes. Use a pipette to let red food coloring<br />
<a name='more'></a>drip on your skin or use a red marker to draw where you would cut.Dig your nails into your skin to cause mild pain,do NOT break the skin.Draw faces of people you hate on balloons & pop them.Scream into a pillow if you have to.<br />
<br />
Are you right handed? Write :"My favourite fruit is______________(mango) with your left hand 20 times,if left handed use your right hand.It will be frustrating but will help you focus<br />
<br />
<u>Other distraction options</u><br />
<br />
Do a few chores-lean,tidy,sort...mow the lawn.<br />
<br />
Do something for someone.Help them in ways you can,wash their car,prepare a meal for them,volunteer...<br />
<br />
Think of someone you care about which will help you feel better.<br />
<br />
People watch-Go somewhere where you can be in the sun or out of the rain and watch people.What are they doing? How are they dressed ? What are they talking about? Look for details,how many have blue eyes? Try to keep your mind focused on this and if your mind goes back to the pain you are feeling move your attention back to the details.<br />
<div>
<br /></div>
<div>
Think of good memories,try to remember as many details as you can.What did you do,who were you with...?<br />
<img alt="funny cat pictures - Mittens dreamed of reliving his high school football triumphs.self-help exercise" height="320" src="http://chzlolcats.files.wordpress.com/2012/06/funny-cat-pictures-mittens-dreamed-of-reliving-his-high-school-football-triumphs.jpg" style="background-color: white;" title="" width="238" /></div>
<div>
Go to a park or forest,notice the wildlife,flowers,trees,beauty,sun on your skin...</div>
<div>
<br /></div>
<div>
Run as fast as you can in a safe space,jog or walk fast if you can't run.</div>
<div>
<br /></div>
<div>
If the crisis was caused by overwhelming memories pretend you can change them,what would you do/say differently,what would you say to the people that hurt you? How would they respond.</div>
<div>
(this is not a good option if you will react angrily) Think of good memories holidays...</div>
<div>
<br /></div>
<div>
Make a plan on how to get a new job or how to get a better one.</div>
<div>
<br /></div>
<div>
Take deep breaths and count them or count the sounds you hear,count all the names you know that start with A,B,C...</div>
<div>
Count the objects in the room that are blue...</div>
<div>
<br /></div>
<div>
Do/plan something fun.Do something that will give you a sense of accomplishment.</div>
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<div>
Write a story about 2 objects.</div>
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Look around you and describe in your head what you see,the shapes,colours...without judging.<br />
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Watch a funny movie,cartoon,silly pictures of cats <a href="http://icanhascheezburger.com/" style="background-color: white;" target="_blank">http://icanhascheezburger.com/</a><br />
<img alt="funny cat pictures - I'VE NEVER BEEN SO INSULTED HOW DARE YOU SAY I'M INBRED" height="212" src="http://chzlolcats.files.wordpress.com/2012/06/funny-cat-pictures-ive-never-been-so-insulted-how-dare-you-say-im-inbred.jpg" width="320" /><img alt="funny cat pictures - After that tug-of-war incident between his two girlfriends, Jerry was never the same." height="240" src="http://chzlolcats.files.wordpress.com/2012/06/funny-cat-pictures-after-that-tug-of-war-incident-between-his-two-girlfriends-jerry-was-never-the-same.jpg" style="background-color: white;" width="320" /><img alt="funny cat pictures - Sonja? Jo? Have you seen the superglue anywhere?" src="http://chzlolcats.files.wordpress.com/2012/06/funny-cat-pictures-sonja-jo-have-you-seen-the-superglue-anywhere.jpg" style="background-color: white;" />
</div>
<div>
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<div>
<h3>
<u><span style="color: black;">Relax</span></u></h3>
</div>
<div>
Why relax? Your body will stop being in fight or flight and your brain will think of better ways to cope with problems.A state of panic and anxiety doesn't help you to think properly</div>
<div>
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<div>
You can use your senses to soothe yourself.</div>
<div>
<br /></div>
<div>
<u>Smell</u></div>
<div>
Visit a florist,go into a bakery,buy some essential oils,make some tea,bake something that smells good,try on some creams/perfumes from the tester tubes in a shop.</div>
<div>
<br /></div>
<div>
<u>Sight</u></div>
<div>
Look at nice photos,videos,books with nice illustrations that you had as a kid,pictures of puppies,dolphins...Cut out some pictures from magazines and make your own book.</div>
<div>
<u><br /></u></div>
<div>
<u>Touch</u></div>
<div>
Stroke something soft,take a bath/shower(heat helps reduce loneliness and negative feelings),massage yourself,change into comfortable clothes.Hug your favourite teddy (you can never be too old to have a teddy & besides,an odd study found borderlines are more likely than others to have one) Make yourself a hot water bottle,run your hands under warm water...</div>
<div>
<br /></div>
<div>
<u>Taste </u><br />
Drink some tea,juice,water...slowly noticing the taste.<br />
Buy a ripe piece of fruit and eat it slowly noticing the taste.<br />
Suck on an ice cube or some frozen juice.<br />
Eat your favourite meal slowly.<br />
<br />
<br />
<u>Hearing</u><br />
Listen to some relaxing music,an audio-book,nature sounds,a gentle talk show on the radio...<br />
Sing along to an upbeat happy song somewhere you won't be heard/self-conscious...<br />
Many great videos can be found on YouTube,just search for relaxing music and you will get many things from guided meditation7self-hypnosis to rain forest sounds.Here are ones I like<br />
<a href="http://www.youtube.com/watch?v=FhPoJfDbBPE&list=PL60CB90045FED17D4&index=1&feature=plpp_video" target="_blank">http://www.youtube.com/watch?v=FhPoJfDbBPE&list=PL60CB90045FED17D4&index=1&feature=plpp_video</a>
<br />
<a href="http://www.youtube.com/watch?v=P8iKcdh5Ims&feature=related" style="background-color: white;" target="_blank">http://www.youtube.com/watch?v=P8iKcdh5Ims&feature=related</a><br />
Some videos last up to a few hours,or are in playlists,have nice pictures...<br />
<br />
Some good short meditations can be found free on YouTube,here are a few of my favourites :<br />
<a href="http://www.youtube.com/watch?v=fkjc1kGFxu4" target="_blank">http://www.youtube.com/watch?v=fkjc1kGFxu4</a>
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<a href="http://www.youtube.com/watch?v=JJ4ipFIW5X4" target="_blank">http://www.youtube.com/watch?v=JJ4ipFIW5X4</a>
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<a href="http://www.youtube.com/watch?v=Tn9HQqE96Rs" target="_blank">http://www.youtube.com/watch?v=Tn9HQqE96Rs</a>
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<a href="http://www.youtube.com/watch?v=WiKATI1yGj0" target="_blank">http://www.youtube.com/watch?v=WiKATI1yGj0</a>
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<br />
There are lots of different ones to try out,just find out what style suits you and pick a few so you don't get bored to the same one.<br />
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<br />
<br />
<span style="background-color: white;"></span><br />
<div style="text-align: center;">
<span style="background-color: white;"><span style="color: purple;"><span style="font-size: large;">Relax and improve your relationships exercise:</span></span></span></div>
<span style="background-color: white;">
</span>
<br />
<blockquote class="tr_bq" style="text-align: center;">
<b>Note : You can do this exercise alone</b></blockquote>
<span style="color: purple;">Make sure you have a pen and a piece of paper handy.Read through this exercise twice,so you will know what you are doing.Don't worry it's not that complicated!</span><br />
<div style="text-align: center;">
<br /></div>
<blockquote>
<ul>
<li><span style="color: purple;">Yawn, breathe deeply, and relax all of the muscles in your body: your face, your jaw, the muscles around your eyes, your neck, your shoulders, your arms, your back, and your legs for 30seconds.</span></li>
<li><span style="color: purple;">Shake your hands and feet for a couple of seconds,then stretch and yawn a couple more times. Notice how different you feel, and how it affects your thoughts.</span></li>
<li><span style="color: purple;">Close your eyes as you ask yourself this question: “What is mydeepest personal value?” Keep your eyes closed for at least 60 seconds, and listen to the subtle inner voices that constantly flow in the background of your consciousness. Search for a word that captures the quality of your deepest personal value.</span></li>
<li><span style="color: purple;">Sometimes, when you ask the question in a slightly different, putting emphasis on different parts of the phrase, another word will come to you. So again, ask yourself: “What is my <i>deepest </i>personal value?” Write down any new word that comes to mind.</span></li>
<li><span style="color: purple;">Now ask yourself one more time: “What is my deepest<i> personal </i>value?”</span></li>
<li><span style="color: purple;">Write down any additional words, then look at at your list. Circle the one that feels the truest for you at this moment, then close your eyes again and repeat the word yourself, silently and aloud. Notice how it feels to say it, and then compare it to the other words you wrote down.</span></li>
</ul>
</blockquote>
<br />
<span style="color: purple;"> On different days, or when dealing with different situations, you may find that other key values come to mind. But if you seriously reflect on this question, you'll often find a word that you intuitively know has profound meaning to your life.Meditating on this word, on a regular basis, can actually transform the direction of your work and personal relationships</span><br />
<blockquote class="tr_bq">
<span style="color: purple;">For more information about this technique and to ask the researchers questions see here </span><a href="http://www.psychologytoday.com/blog/words-can-change-your-brain/201207/the-most-powerful-word-in-your-life" target="_blank">http://www.psychologytoday.com/blog/words-can-change-your-brain/201207/the-most-powerful-word-in-your-life</a></blockquote>
<br />
More on personal Values here:<a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/08/values-improve-your-life.html" target="_blank">Values Improve Your Life</a><br />
<br />
<h3>
<u>Cope</u></h3>
<span style="font-family: inherit;">Coping thoughts are helpful when you are starting to feel:</span><br />
<span style="font-family: inherit;">upset,agitated,nervous/anxious,angry.They help tolerate distress by giving you strength & motivation to endure painful </span>experiences<span style="font-family: inherit;">.</span><br />
<span style="font-family: inherit;">Pick a few that you feel will be helpful or are meaningful to you.</span><br />
<span style="font-family: inherit;"></span><br />
<ul>
<li><span style="font-family: inherit;"><span style="background-color: white; font-family: inherit;">This won't last forever.</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white; font-family: inherit;">I have survived many painful experiences (like these) and I've survived them.</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white;">These are feelings,they will go away.</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white;">This is an opportunity for me to learn how to cope with my fears/feelings.</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white;">This sucks but its temporary.</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white;">I'm strong and can deal with this.</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white;">I can cope</span></span></li>
</ul>
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<div>
Make up your own,place on the fridge/mirror so that you get used to thinking about them & using them.</div>
<div>
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<h2>
<span style="color: blue; font-size: x-large; font-weight: normal;"><span style="font-family: inherit;">Now get a bit of cardboard and write on it a few of each skill in the categories Distract,Relax & Cope that you can do when you are not home.Place this skill card in your wallet/handbag...</span></span></h2>
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<div>
<u><br /></u></div>
<div>
<u><br /></u></div>
</div>
<div>
<div>
<br />
<span style="color: black;"><span style="font-size: small;">Sources: The DBT Skills Workbook,a very good easy to read workbook for anyone with overwhelming emotions.</span></span><br />
<span style="color: black;"><span style="font-size: small;">http://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1572245131 </span> </span></div>
</div>
</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-76472768807416185102012-05-23T17:18:00.000-07:002012-09-17T20:16:51.565-07:00Bad Coping Skills<div dir="ltr" style="text-align: left;" trbidi="on">
<h3 style="color: #cc0000;">
Note : In certain situations it is best to call the emergency services in your country, if this is one of those emergency situations,take a few deep breaths,call them and try to explain the situation as calmly as possible.</h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQPi0fkPu3aKhtj4UcvbZBMgQKXnZ6hfwHhQCiyG0qnFHQ85MmJIrgZ432tujtv-W6h_xAjB6SW4Zw-QSEE0Dw9pcMhKi3dzgwRg3uzdvFFE7WuIxMeidhS_F6L31TA2Ee-eSdzGM2MCg/s1600/batch003-007.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQPi0fkPu3aKhtj4UcvbZBMgQKXnZ6hfwHhQCiyG0qnFHQ85MmJIrgZ432tujtv-W6h_xAjB6SW4Zw-QSEE0Dw9pcMhKi3dzgwRg3uzdvFFE7WuIxMeidhS_F6L31TA2Ee-eSdzGM2MCg/s200/batch003-007.jpg" width="200" /></a></td></tr>
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<tr><td class="tr-caption" style="font-size: 12.727272033691406px; text-align: center;"><span style="font-size: small; text-align: start;">Image: </span><a href="http://www.freedigitalphotos.net/" style="font-size: medium; text-align: start;" target="_blank">FreeDigitalPhotos.net</a></td></tr>
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Otherwise,hopefully you will find the following tips helpful.<br />
<br />
First you need to be willing to identify & change your coping reactions to healthier ones,I know its frightening giving up your safety blanket of things that work for you but they probably have long-term consequences.<br />
<a name='more'></a><br />
<br />
Get a piece of paper or a Word Document open to answer some questions about yourself.<br />
Feel free to add your own information,I can't write up all possible answers,the examples are to get you thinking!<br />
<br />
<u>How do you cope when faced with stressful situations & what are the negative consequences of these coping mechanisms ?</u><br />
<br />
<ul>
<li>You isolate yourself to avoid possible pain.Avoid pleasant social activities,physical exercise. </li>
</ul>
- You spend more time alone,feel more depressed,get more clingy when you socialize again<br />
<br />
<ul>
<li>You self-harm (cutting,pulling out hair,damage skin,burning,mutilation...) </li>
</ul>
- Infections,hospital bills,shame because of scars,self-hatred due to regret,possible death,physical pain making you irritable.Can re-enforce self-hate.Infections in severe cases can result in amputation.<br />
<br />
<ul>
<li>You ruminate about negative experiences & worry about negative things that could happen in the future</li>
</ul>
You are missing out on the good things happening in the present,wasting time as you are not fully focused on what you're doing.<br />
<br />
<ul>
<li>You use alcohol or drugs to numb feelings.</li>
</ul>
Addictions which can lead to work & financial problems,relationship,legal & health problems.<br />
<br />
<ul>
<li>You make suicide attempts or life-threatening choices</li>
</ul>
Hospitalization,possible death,depression,long-term medical conditions (such as paralysis due to unsuccessful gassing) ,embarrassment,regret...<br />
<br />
<ul>
<li>You take part in unsafe sex (unprotected/frequent sex with strangers)</li>
</ul>
STDs,unwanted pregnancy,shame,embarrassment<br />
<br />
<ul>
<li>Eating-too much or too little(restriction),throwing up...</li>
</ul>
Weight gain/loss,anorexia,bulimia & the health problems associated with them(bad teeth,nutritional deficiencies...) hospitalization,shame.<br />
<br />
<ul>
<li>You take out your negative emotions out on others</li>
</ul>
Loss of relationships(family,friends,romantic,colleagues) ,loneliness & depression,people avoiding you,regret,legal consequences.<br />
<br />
<ul>
<li>You avoid dealing with your problems,surrendering to the pain and living an unfulfilled life</li>
</ul>
Pain,distress,depression,don't get your needs met,put up with destructive relationships & get burnt out for helping others too much,regrets about your life.<br />
<br />
<br />
Hopefully now you have a better idea why you should look at alternative coping mechanisms.<br />
<br />
Some healthy coping mechanisms can be found in this post <a href="http://reducingourmentalillnesses1atatime.blogspot.se/2012/05/crisis-skills-2.html" target="_blank">Crisis Skills</a></div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0tag:blogger.com,1999:blog-6680102805172535112.post-27699109577869529602012-05-21T14:43:00.002-07:002012-09-07T12:57:52.110-07:00May- BPD Awareness Month<div dir="ltr" style="text-align: left;" trbidi="on">
Please sign the following petition to help make a difference for the sufferers of this illness<br />
<a href="http://www.thepetitionsite.com/1/Advocacy-for-Borderline-Personality-Disorder/" target="_blank">http://www.thepetitionsite.com/1/Advocacy-for-Borderline-Personality-Disorder/</a><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://c95711.r11.cf3.rackcdn.com/ladybird3.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://c95711.r11.cf3.rackcdn.com/ladybird3.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="text-align: right;">Image: </span><a href="http://www.freedigitalphotos.net/" style="text-align: right;" target="_blank">FreeDigitalPhotos.net</a> </td></tr>
</tbody></table>
<br />
Join NEA.BPD's symbol of hope & wear a ladybug pin.<br />
<br />
Thank You</div>
ROMI1AAThttp://www.blogger.com/profile/00749951999320172114noreply@blogger.com0