Meet Typewriter Artist Paul Smith

Typewriter Art by Paul Smith

It Looks Like A Normal Painting. When I Saw The Truth, I Was Blown Away!

http://themindunleashed.org/2014/09/man-suffers-cerebral-palsy-creates-masterpieces-using-just-typewriter.html

THE MIND UNLEASHED

September 15, 2014

Paul Smith is an incredible artist who creates amazing pieces of art using only a typewriter. Unfortunately, he was born with cerebral palsy, a severe disability that affects motor abilities and strength. At an Oregon nursing home, he tirelessly types away using only 1 finger. Once you see what he’s creating, you’ll notice his artistic abilities are really extraordinary. The bottom line is.. never let anything stop you from pursuing your passion.

Typewriter Artist Paul Smith

Personal Health - The Power of Sleep

Photo-Illustration by Timothy Goodman for TIME

The Power of Sleep

http://time.com/3326565/the-power-of-sleep/

by Alice Park

September 11, 2014

New research shows a good night's rest isn't a luxury -

it's critical for your brain and for your health

When our heads hit the pillow every night, we tend to think we’re surrendering. Not just to exhaustion, though there is that. We’re also surrendering our mind, taking leave of our focus on sensory cues, like noise and smell and blinking lights. It’s as if we’re powering ourselves down like we do the electronics at our bedside–going idle for a while, only to spring back into action when the alarm blasts hours later.

That’s what we think is happening. But as scientists are now revealing, that couldn’t be further from the truth.

In fact, when the lights go out, our brains start working–but in an altogether different way than when we’re awake. At night, a legion of neurons springs into action, and like any well-trained platoon, the cells work in perfect synchrony, pulsing with electrical signals that wash over the brain with a soothing, hypnotic flow. Meanwhile, data processors sort through the reams of information that flooded the brain all day at a pace too overwhelming to handle in real time. The brain also runs checks on itself to ensure that the exquisite balance of hormones, enzymes and proteins isn’t too far off-kilter. And all the while, cleaners follow in close pursuit to sweep out the toxic detritus that the brain doesn’t need and which can cause all kinds of problems if it builds up.

This, scientists are just now learning, is the brain on sleep. It’s nature’s panacea, more powerful than any drug in its ability to restore and rejuvenate the human brain and body. Getting the recommended seven to eight hours each night can improve concentration, sharpen planning and memory skills and maintain the fat-burning systems that regulate our weight. If every one of us slept as much as we’re supposed to, we’d all be lighter, less prone to developing Type 2 diabetes and most likely better equipped to battle depression and anxiety. We might even lower our risk of Alzheimer’s disease, osteoporosis and cancer.

The trouble is, sleep works only if we get enough of it. While plenty of pills can knock us out, none so far can replicate all of sleep’s benefits, despite decades’ worth of attempts in high-tech pharmaceutical labs.

Which is why, after long treating rest as a good-if-you-can-get-it obligation, scientists are making the case that it matters much more than we think. They’re not alone in sounding the alarm. With up to 70 million of us not getting a good night’s sleep on a regular basis, the Centers for Disease Control and Prevention considers insufficient sleep a public-health epidemic. In fact, experts argue, sleep is emerging as so potent a factor in better health that we need a societal shift–and policies to support it–to make sleep a nonnegotiable priority.

THE CONSEQUENCES OF SKIMPING

Despite how great we feel after a night’s rest–and putting aside what we now know about sleep’s importance–we stubbornly refuse to swallow our medicine, pushing off bedtime and thinking that feeling a little drowsy during the day is an annoying but harmless consequence. It’s not. Nearly 40% of adults have nodded off unintentionally during the day in the past month, and 5% have done so while driving. Insomnia or interrupted sleep nearly doubles the chances that workers will call in sick. And half of Americans say their uneven sleep makes it harder to concentrate on tasks.

Those poor sleep habits are trickling down to the next generation: 45% of teens don’t sleep the recommended nine hours on school nights, leading 25% of them to report falling asleep in class at least once a week, according to a National Sleep Foundation survey. It’s a serious enough problem that the American Academy of Pediatrics recently endorsed the idea of starting middle and high schools later to allow for more adolescent shut-eye.

Health experts have been concerned about our sleep-deprived ways for some time, but the new insights about the role sleep plays in our overall health have brought an urgency to the message. Sleep, the experts are recognizing, is the only time the brain has to catch its breath. If it doesn’t, it may drown in its own biological debris–everything from toxic free radicals produced by hard-working fuel cells to spent molecules that have outlived their usefulness.

“We all want to push the system, to get the most out of our lives, and sleep gets in the way,” says Dr. Sigrid Veasey, a leading sleep researcher and a professor of medicine at Perelman School of Medicine at the University of Pennsylvania. “But we need to know how far we can really push that system and get away with it.”

Veasey is learning that brain cells that don’t get their needed break every night are like overworked employees on consecutive double shifts–eventually, they collapse. Working with mice, she found that neurons that fire constantly to keep the brain alert spew out toxic free radicals as a by-product of making energy. During sleep, they produce antioxidants that mop up these potential poisons. But even after short periods of sleep loss, “the cells are working hard but cannot make enough antioxidants, so they progressively build up free radicals and some of the neurons die off.” Once those brain cells are gone, they’re gone for good.

After several weeks of restricted sleep, says Veasey, the mice she studied–whose brains are considered a good proxy for human brains in lab research–“are more likely to be sleepy when they are supposed to be active and have more difficulty consolidating [the benefits of] sleep during their sleep period.”

It’s the same thing that happens in aging brains, she says, as nerve cells get less efficient at clearing away their garbage. “The real question is: What are we doing to our brains if we don’t get enough sleep? If we chronically sleep-deprive ourselves, are we really aging our brains?” she asks. Ultimately, the research suggests, it’s possible that a sleep-deprived brain belonging to a teen or a 20-year-old will start to look like that of a much older person.

“Chronic sleep restriction is a stress on the body,” says Dr. Peter Liu, professor of medicine at Harbor-UCLA Medical Center and L.A. Biomedical Research Institute. And the cause of that sleep deprivation doesn’t always originate in family strife, financial concerns or job-related problems. The way we live now–checking our phones every minute, hyperscheduling our days or our kids’ days, not taking time to relax without a screen in front of our faces–contributes to a regular flow of stress hormones like cortisol, and all that artificial light and screen time is disrupting our internal clocks. Simply put, our bodies don’t know when to go to sleep naturally anymore.

This is why researchers hope their new discoveries will change once and for all the way we think about–and prioritize–those 40 winks.

GARBAGEMEN FOR YOUR BRAIN

“I was nervous when I went to my first sleep conference,” says Dr. Maiken Nedergaard, the chatty and inquisitive co-director of the Center for Translational Neuromedicine at the University of Rochester. “I was not trained in sleep, and I came to it from the outside.” In fact, as a busy mother and career woman, she saw sleep the way most of us probably do: as a bother. “Every single night, I wanted to accomplish more and enjoy time with my family, and I was annoyed to have to go to bed.”

Because she’s a neuroscientist, however, Nedergaard was inclined to ask a seemingly basic question: Why do our brains need sleep at all? There are two competing evolutionary theories. One is that sleeping organisms are immobile and therefore less likely to be easy targets, so perhaps sleep provided some protection from prey. The time slumbering, however, took away from time spent finding food and reproducing. Another points out that sleeping organisms are oblivious to creeping predators, making them ripe for attack. Since both theories seem to put us at a disadvantage, Nedergaard thought there had to be some other reason the brain needs those hours offline.

All organs in the body use energy, and in the process, they spew out waste. Most take care of their garbage with an efficient local system, recruiting immune cells like macrophages to gobble up the garbage and break it down or linking up to the network of vessels that make up the lymph system, the body’s drainage pipes.

The brain is a tremendous consumer of energy, but it’s not blanketed in lymph vessels. So how does it get rid of its trash? “If the brain is not functioning optimally, you’re dead evolutionarily, so there must be an advantage to exporting the garbage to a less critical organ like the liver to take care of it,” says Nedergaard.

Indeed, that’s what her research shows. She found that an army of previously ignored cells in the brain, called glial cells, turn into a massive pump when the body sleeps. During the day, glial cells are the unsung personal assistants of the brain. They cannot conduct electrical impulses like other neurons, but they support them as they send signals zipping along nerve networks to register a smell here and an emotion there. For decades, they were dismissed by neuroscientists because they weren’t the actual drivers of neural connections.

But Nedergaard found in clinical trials on mice that glial cells change as soon as organisms fall asleep. The difference between the waking and sleeping brain is dramatic. When the brain is awake, it resembles a busy airport, swelling with the cumulative activity of individual messages traveling from one neuron to another. The activity inflates the size of brain cells until they take up 86% of the brain’s volume.

When daylight wanes and we eventually fall asleep, however, those glial cells kick into action, slowing the brain’s electrical activity to about a third of its peak frequency. During those first stages of sleep, called non-REM (rapid eye movement), the firing becomes more synchronized rather than haphazard. The repetitive cycle lulls the nerves into a state of quiet, so in the next stage, known as REM, the firing becomes almost nonexistent. The brain continues to toggle back and forth between non-REM and REM sleep throughout the night, once every hour and a half.

At the same time, the sleeping brain’s cells shrink, making more room for the brain and spinal cord’s fluid to slosh back and forth between them. “It’s like a dishwasher that keeps flushing through to wash the dirt away,” says Nedergaard. This cleansing also occurs in the brain when we are awake, but it’s reduced by about 15%, since the glial cells have less fluid space to work with when the neurons expand.

This means that when we don’t get enough sleep, the glial cells aren’t as efficient at clearing the brain’s garbage. That may push certain degenerative brain disorders that are typical of later life to appear much earlier.

Both Nedergaard’s and Veasey’s work also hint at why older brains are more prone to developing Alzheimer’s, which is caused by a buildup of amyloid protein that isn’t cleared quickly enough.

“There is much less flow to clear away things in the aging brain,” says Nedergaard. “The garbage system picks up every three weeks instead of every week.” And like any growing pile of trash, the molecular garbage starts to affect nearby healthy cells, interfering with their ability to form and recall memories or plan even the simplest tasks.

The consequences of deprived sleep, says Dr. Mary Carskadon, professor of psychiatry and human behavior at Brown University, are “scary, really scary.”

RIGHTSIZING YOUR SLEEP

All this isn’t actually so alarming, since there’s a simple fix that can stop this nerve die-off and slow the brain’s accelerated ride toward aging. What’s needed, says Carskadon, is a rebranding of sleep that strips away any hint of its being on the sidelines of our health.

As it is, sleep is so undervalued that getting by on fewer hours has become a badge of honor. Plus, we live in a culture that caters to the late-nighter, from 24-hour grocery stores to online shopping sites that never close. It’s no surprise, then, that more than half of American adults don’t get the recommended seven to nine hours of shut-eye every night.

Whether or not we can catch up on sleep–on the weekend, say–is a hotly debated topic among sleep researchers; the latest evidence suggests that while it isn’t ideal, it might help. When Liu, the UCLA sleep researcher and professor of medicine, brought chronically sleep-restricted people into the lab for a weekend of sleep during which they logged about 10 hours per night, they showed improvements in the ability of insulin to process blood sugar. That suggests that catch-up sleep may undo some but not all of the damage that sleep deprivation causes, which is encouraging given how many adults don’t get the hours they need each night. Still, Liu isn’t ready to endorse the habit of sleeping less and making up for it later. “It’s like telling people you only need to eat healthy during the weekends, but during the week you can eat whatever you like,” he says. “It’s not the right health message.”

Sleeping pills, while helpful for some, are not necessarily a silver bullet either. “A sleeping pill will target one area of the brain, but there’s never going to be a perfect sleeping pill, because you couldn’t really replicate the different chemicals moving in and out of different parts of the brain to go through the different stages of sleep,” says Dr. Nancy Collop, director of the Emory University Sleep Center. Still, for the 4% of Americans who rely on prescription sleep aids, the slumber they get with the help of a pill is better than not sleeping at all or getting interrupted sleep. At this point, it’s not clear whether the brain completes the same crucial housekeeping duties during medicated sleep as it does during natural sleep, and the long-term effects on the brain of relying on sleeping pills aren’t known either.

Making things trickier is the fact that we are unaware of the toll sleep deprivation takes on us. Studies consistently show that people who sleep less than eight hours a night don’t perform as well on concentration and memory tests but report feeling no deficits in their thinking skills. That just perpetuates the tendency to dismiss sleep and its critical role in everything from our mental faculties to our metabolic health.

The ideal is to reset the body’s natural sleep-wake cycle, a matter of training our bodies to sleep similar amounts every night and wake up at roughly the same time each day. An even better way to rediscover our natural cycle is to get as much exposure to natural light as possible during the day, while limiting how much indoor lighting, including from computer and television screens, we see at night. And of course, the best way to accomplish that is by making those seven to nine hours of sleep a must–not a luxury.

“I am now looking at and thinking of sleep as an ‘environmental exposure,'” says Brown University’s Carskadon–which means we should look at sleep similarly to how we view air-pollution exposure, secondhand smoke or toxins in our drinking water. If she and other researchers have their way, checking up on sleep would be a routine part of any physical exam, and doctors would ask about our sleep habits in the same way they query us about diet, stress, exercise, our sex life, our eyesight–you name it. And if we aren’t sleeping enough, they might prescribe a change, just as they would for any other bad health habit.

Some physicians are already taking the initiative, but no prescription works unless we actually take it. If our work schedule cuts into our sleep time, we need to make the sleep we get count by avoiding naps and exercising when we can during the day; feeling tired will get us to fall asleep sooner. If we need help dozing off, gentle exercises or yoga-type stretching can also help. Creating a sleep ritual can make sleep something we look forward to rather than something we feel obligated to do, so we’re more likely to get our allotted time instead of skipping it. A favorite book, a warm bath or other ways to get drowsy might prompt us to actually look forward to unwinding at the end of the day.

Given what scientists are learning about how much the body–and especially the brain–needs a solid and consistent amount of sleep, in-the-know doctors aren’t waiting for more studies to prove what we as a species know intuitively: that cheating ourselves of sleep is depriving us from taking advantage of one of nature’s most powerful drugs.

“We now know that there is a lasting price to pay for sleep loss,” says Veasey. “We used to think that if you don’t sleep enough, you can sleep more and you’ll be fine tomorrow. We now know if you push the system enough, that’s simply not true.”

Huff Post - 7 Habits Of Considerate People

7 Habits Of Considerate People

http://www.huffingtonpost.com/2014/08/27/habits-of-considerate-people_n_5710033.html?ncid=fcbklnkushpmg00000051&ir=Religion

The Huffington Post | By Alena Hall

Posted: 08/27/2014 8:32 am EDT Updated: 08/27/2014 8:59 am EDT

"Being considerate of others will take you and your children further in life

than any college or professional degree." - Marian Wright Edelman

Edelman, a renowned American activist, not only dedicated her life to fighting for the rights of disadvantaged children, but also served as a strong advocate for acting with consideration toward others. Being considerate, one of the roots of pure kindness, comes in many shapes in sizes. And whether you offer compliments solely for the emotional well-being of others or share what you have without expecting anything in return, it is a sense of civility that drives you to act considerately.

Abdulla M. Abdulhalim, a University of Maryland Ph.D. candidate in pharmaceutical health services research, served as a President's Fellow in 2012. Alongside six others selected for the program, he examined the issue of civility, being considerate, why the two are important and how the university could help address them for society as a whole.

"We like simple definitions," Abdulhalim told The Huffington Post. "Civility really is a more broad term compared to being considerate. Civility is simply just being nice, and it’s not only an attitude of benevolence, thoughtfulness and relating to other individuals. It also entails a real, active interest in the well-being of communities and even concern for the health of the planet. You have to really do an effort in order to be civil. And being considerate is a part of being civil."

Taking a passive approach to behaving with consideration toward others can stem from our subconscious nature rather than intentional actions. However, that doesn't mean we all can't put a little effort toward being more considerate of those and the world around us. Here are seven habits that set considerate -- and civil -- people apart from the rest.

They practice empathy.

"Always be kind, for everyone is fighting a hard battle."

- Plato

It's one thing to harbor a sense of empathy and another to put it into action. Considerate people are not only capable of figuratively putting themselves in other people’s shoes, they also actively choose to view the world beyond themselves. Theirsense of compassion for others drives them to connect, and they derive personal joy and satisfaction from this selfless exchange.

"I think when someone is not acting this way, just the behavior itself seems really selfish," said Abdulhalim. "No one will ever understand the perspective of another unless they take that person’s hand and consider things how they see it."

They smile often.

Believe it or not, choosing to smile makes a significant impact on how others perceive you and your presence, not to mention your own mood. According to Abdulhalim, the body uses 42 different small muscles to smile, whereas a frown is the easy default. Make the effort to smile for the positive impact it has on others around you.

Abdulhalim suggests creating a reminder for yourself in developing this habit. "In the entrance of my building here, for example, there’s a big banner that says, ‘Civility, power,’ and different phrases that remind me that I need to smile at the face of a stranger, or maybe open the door for someone whom I don’t know, or maybe let them in the elevator first," he said. "I think it is also very helpful to practice with yourself. If someone looks at themselves in the mirror and they frown or they smile, it’s a huge difference. You’ll realize how you look differently. People just don’t know how they look when they frown or when they give a nice smile."

They are intuitive of other people's needs.

As you channel your sense of empathy and consider how others around you are feeling, choose to act on that information. You never know, simply asking someone how they're doing -- regardless of its impact on your life -- can do wonders for their mood and self-esteem.

"When you get into the elevator and you have 10 seconds to make a good impression or just remain quiet and look at your cell phone, I think if you ask, 'How is your day?' just to be nice, that’s being considerate," said Abdulhalim. "Let’s face it: Do you really want to know how that person’s day is going? Is it something that would add to or change your life? Especially if that person is a stranger. From the face of it, you really don’t want to know. You just ask the question because you want to make the person in front of you feel like they’re valued. And that’s the point of being considerate in this situation -- it’s not the content of the answer, it’s the intention."

They mind their manners.

"Manners are a sensitive awareness of the feelings of others. If you have

that awareness, you have good manners, no matter what fork you use."

- etiquette expert Emily Post

Being polite doesn't begin and end with saying please, thank you, and you're welcome. It involves a comprehensive acknowledgement of another person's feelings and behaving accordingly. Follow the golden rule and treat others like you want to be treated -- from being punctual (respecting others' time) to not talking over others (exercising self-control) to actively listening to what others have to say.

"You can’t be considerate if you’re not really listening," said Abdulhalim. "You have to really pay attention and grasp information, and even repeat it within yourself, to then provide feedback based on actual logic. Listen, process, and then act by logic, and pass that logic through empathy rather than blurting it out. Then the answer should come up with logic but in a considerate way."

They put others first... sometimes.

"He who doesn't consider himself is seldom considerate of others."

- David Seabury

Selflessness can be a double-edged sword for considerate people. While prioritizing others' needs over our own makes people happy and creates a sense of fulfillment for us, we often lose our ability to take care of ourselves first when necessary and say "no." However, striking that balance is just as important as being considerate in the first place -- otherwise, we fall into the realm of people-pleasing, which leads to a decrease in our own productivity, according to Abdulhalim.

"It’s hard, he said. "But practicing the ‘no’ in smaller situations will help you say ‘no’ in more crucial situations. Practice is very important. The sweet spot is to know when to be considerate of others and when to be considerate of yourself."

They are patient -- even when they don’t feel like it.

Patience is far from a passive characteristic. It can be difficult to come by -- especially when we feel stressed, overwhelmed, and surrounded everywhere by impatience. However, that's all the more reason to find a sense of motivation and work on it.

"Many people I’ve met who are very nice and considerate would actually say, ‘Why should I be considerate when 95 percent of the time I finish last?’" said Abdulhalim. "And I agree with that logic, but you never lose if you are considerate. It depends really on how you look at it. Let’s say you’re civil to someone and they don’t reciprocate. Why don’t you use this as a motive for you to set a better example of how civility is really important for everyone? That goes back to being a positive influence. If you have this positive influence, then you have the motivation to be better and to influence others in a positive way."

They apologize -- but only when warranted.

Some people say "sorry" incessantly for fear of offending others with any and every move they make. Others forgo apologies altogether, coming across as quite rude and insensitive. Similar to the people-pleasing tendencies of kind and considerate people, apologies must find a sense of equilibrium.

"Sorry is a big word," said Abdulhalim. "It means that you’re regretting an action you did. Being considerate means apologizing when you made a mistake and apologizing when you think you’ve made a mistake. But when you’re a people pleaser or overly apologetic, the only person you’re harming is yourself. People pleasers are usually less productive because they may not be available but make time anyway to help another person. Then that person knows they’re always available for them and they keep coming to you."

A Personal Testimony: Suicide and Depression - Signs and Helps

"I Sleep A Lot"

God & Nature Magazine

http://godandnature.asa3.org/essay-i-sleep-a-lot-by-denis-o-lamoureux.html

Spring 2014

by Denis O. Lamoureux

“Can you prove to me that the resurrection actually happened?” This was the very first question that was launched at me in September 1997, during the first minute of my first class teaching Science and Religion at St. Joseph’s College, University of Alberta. Of course, the question caught me off guard, because it was completely out of context. I mumbled and stumbled and can’t remember what I said. But I do recall thinking to myself that if this is what teaching theology is going to be like, then I wanted to cross the street and return to the Faculty of Dentistry where I had been a clinical instructor for previous six years. Teaching students how to pull teeth is a lot easier!

Fifteen years later, I’m sitting in a campus pub across from the student who asked that very first question, sharing a good laugh about how my theological teaching career began. This is one of the most blessed aspects of being a university professor. A number of our students become life-long friends. Not only that, the irony of teaching such talented young men and women is that they end up teaching professors as much as their professors teach them.

In that inaugural class, I knew intuitively that this young man was special. And indeed he was. He was incredibly bright and was being pursued by the university to go to graduate school in his specialized scientific discipline. But instead he went off to seminary to study theology. There were more pressing and larger questions that needed to be answered. Eventually the reality of having to make a living caught up to him. He became a very successful businessman, making six figures a year and working only a few hours a week. Yet as the theme of the Book of Ecclesiastes reveals, he has come to see the vanity of it all. And he reminds me that I predicted he would return to the academy, because it’s the pursuit of those questions about the meaning of life that beacon the human soul. Sure enough, here we were, sitting in a campus pub (where so many important decisions are made), and he was exploring the possibility of graduate school in philosophy.

And then in midst of our conversation, he said it. “I sleep a lot.” For most people, these four words mean very little. But for me, they shout out. It’s because I suffer from depression, and the classic sign of this medical condition is that patients sleep a lot. Cautiously, I asked him more about why he slept so much. I revealed to him that this was the main symptom that led to my diagnosis. As he slowly opened this dark region of his life, I felt comfortable asking another question, one that few of us ask our friends. “Ever think about ending it all?”

Yes, the “s” word. The word no one wants to talk about, let alone admit having pondered seriously, especially if you are a Christian. I further disclosed that I had thought about suicide before, and often yearned that my life would end. In fact, I knew exactly what I would write on the suicide note. “I’m tired of being tired.” But despite the power of these feelings, taking my life was only a thought and never a reality. My faith was my rock. I knew well that if I ever took my life, I would soon be standing in front of Jesus with absolutely no excuse. Besides, I could not do that to those I love—my family, my friends, and my students, like this former student in front of me. And then I said to him, what I believe needs to be said from the pulpit in every church. “It’s OK to get psychiatric help; and it’s OK to use medication. It’s not against God’s will.”

One of the most enlightening aspects of being treated for depression is that a doctor takes an inventory of your life. It’s here where I realized that for years I have been doing things that are not healthy for my brain. Though there is a history of depression in my family that few ever talked about, the primary etiological factor of my condition was that I simply had not taken time off from school/work. In graduate school, I did two masters degrees in 24 months and two doctoral degrees in 80 months. To finance my education I practiced dentistry. So I went from the library or laboratory to the dental clinic and back again without any holidays, assuming that a change was as good as break. Wrong. The chronic stress in both grad school and dental practice are well-known. My brain needed a break. And since beginning my teaching career in 1997, I had never taken a holiday. I’d assumed that going to a conference like the annual American Scientific Affiliation meeting was the same as a break. Wrong again. As much as I love being with my pals like Terry Gray, Paul Seely, and Kirk Bertsche, we spend most of our time debating the issues of science and religion. And with these guys, you’ve got to be at your academically best … or else!

The greatest revelation of my psychiatric evaluation was identifying my weekly habits. I’ll admit there’s a bit of righteous pride in saying I work for six days and then take Sunday off. But is Sunday really a day off for me? It’s not. I might be sitting quietly in a pew listening, but my brain is in overdrive thinking theologically. Where this became painfully evident was when I looked at my written notes for my book Evolutionary Creation (2008). I have pages upon pages of stapled offering envelopes from my church with penciled-in ideas for the book. And this is a problem for many of us in ministry. Sunday is not a day off and we need to find a day to rest both our soul and our brain. So here is the bottom line: I started graduate school in September 1984, and up until about two years ago, I haven’t taken a real holiday or observed the Sabbath in any restful way.

Something had to snap. But depression is not like a broken leg. Many times, it slowly creeps up on you. There isn’t a day when I can say “I became depressed.” I knew I was tired when I finished graduate school, but just thought that was normal, and assumed it would go away. But it didn’t. The stress also continued; first in establishing the first tenure-track position for Science and Religion in Canada, and then competing for tenure in a research university. Sleeping during the day began around this time. It started with a 20-minute nap at lunch. Then it extended to an hour, then two hours, and then up to four hours. That and I was sleeping eight to nine hours at night. The breaking point came when I started to sleep for an hour after supper. That hit me hard. I knew that there was something terribly wrong. My parents are in their mid-80s and they only needed a one-hour nap after lunch. But I was in my mid-50s and I needed to sleep twice a day to function. Even after all this sleeping, I still felt tired.

Having many friends in medicine, I went to them and was tested for everything they could imagine (seems like they drew gallons of blood!). All the tests came back negative. Then my GP suggested maybe I was depressed. I quickly wroteoff that diagnosis by insisting that I was not unhappy. I was just always tired. Nevertheless, he told me that when I was ready to accept that possibility, he would refer me to a psychiatrist. As a former clinician, using medication is in principle not a problem for me. Yet I had reservations about psychiatric drugs; I just didn’t want to be hooked to pills. Besides, I didn’t for a second believe that I was depressed. I was living my professional dream—teaching and researching science and religion in a public university. But in fact, I was depressed, and worst I didn’t know it despite being told that it was probably cause of my tiredness.

So how did I end up in the psychiatrist’s office? It was the personal testimony of friends who had suffered from depression and who have been and are being successfully treated by medication. It’s worth underlining that all of them were wonderfully committed Christians. Looking back now, this is where I believe the Lord started sending messengers (angels) my way. The first was a university professor in the medical school who seemed to be one of the happiest people I knew. This person shared stories of not being able to function without medication. Another was a professor I met at an ASA meeting who revealed to me their family tree was dotted with suicides. A third was a personal friend, one of the most stable individuals I’ve ever met. This is a clinician who was put on meds following graduate school, and who told me it saved her marriage. Lastly, a dental classmate came forward. He was instrumental in my coming to Christ. He was also one of most energetic people I’ve known. His story of depression reducing him to a shadow of a man hit close to home, because when he shared his story, I was working no more than four to five hours a day. It was at that point that I phoned my GP and asked for a referral to a psychiatrist. And I have never regretted that decision.

I think it’s worth sharing a bit about my experience with the medications, and of course this is only my experience because people react differently to them. It took eight months and seven different drugs before finding one that worked. Some of these made me incredibly nauseous with pounding headaches. I was within three weeks of handing in my resignation at Christmas 2010 before a drug started to have a positive effect. It was slow and very subtle. The naps in the afternoon got shorter and shorter, and after about a month, they stopped completely. It’s worth noting there is no sense of feeling “high” or “jacked-up.” Surprisingly, and this may seem hard to believe, but I had forgotten what it was to feel rested. That’s the main “feeling” I have experienced being on medication.

About eight months into the treatment, I slipped a bit, and my psychiatrist placed me on a second medication. This often happens. My only restrictions are that I have to take the drugs on schedule and be in bed about the same time every night. This past summer I was slowly removed from one of my anti-depressants, and this coming summer, we’ll try stopping the second. But my psychiatrist thinks I will probably be on this one for the rest of my life. So be it. At least, I got my life back.

One of the most revelatory moments of my battle with depression was a comment made by my pharmacist when the first drug started to work. I told him that I probably should have been on anti-depressants 10-12 years ago.

He replied, “You have no idea how many people say this the first time a medication works.” Then he said, “It’s the stigma of depression within our culture that stops us from seeking treatment.” Roughly 20-25% of us will suffer from depression requiring medication, but regrettably many will suffer without knowing help is near. And this is the reason I wrote this short testimonial. The stigma about depression needs to be destroyed. And those who have benefited from anti-depressants need to stand up and be heard.

For me, it was the testimony of Christian friends that was critical in my seeking treatment. I’m quite passionate about this topic. In my Science and Religion class, there is a point in the course where I put my anti-depressants on an overhead and tell the students that I would not be teaching if it were not for the medication. It gets pretty quiet in the classroom. It’s a poignant and holy moment. Thankful emails from students on medication quickly arrive. Most are from Christians who feel “guilty” and “damaged” for being on meds. I assure them that it’s not against God’s will. Rather, we should praise the Lord because we live in a time when the blessing of psychiatric science can help heal our brains and souls.

13 Things Mindful People Do Differently Every Day

http://www.huffingtonpost.com/2014/04/30/habits-mindful-people_n_5186510.html?ncid=fcbklnkushpmg00000051&ir=Religion

 Carolyn Gregoire

April 30, 2014

It may have started as a trend among Silicon Valley tech companies, but mindfulness seems to be here to stay for all of us.

2014 has been called the "year of mindful living," and in the past several months, mindfulness has made headlines in seemingly every major print publication and news site. No longer an activity reserved for the new age set, the public is looking to mindfulness as an antidote to stress and burnout, technology addiction and digital distractions, and a sense of time famine and constant busyness.

More and more research is legitimizing the practice, demonstrating that it may be an extremely effective intervention for a wide range of physical and mental health problems.

But beyond the buzz, what does it really mean to be a mindful person -- and what do they do differently every day to live more mindfully? Mindfulness, the practice of cultivating a focused awareness on the present moment, is both a daily habit and a lifelong process. It's most commonly practiced and cultivated through meditation, although being mindful does not necessarily require a meditation practice.

"It's the awareness that arises through paying attention, on purpose, in the present moment and non-judgmentally," explained Jon Kabat-Zinn, founder of the Mindfulness-Based Stress Reduction (MBSR) technique, in a video interview. "That sounds pretty simple... but actually when we start paying attention to how much we pay attention, half of the time our minds are all over the place and we have a very hard time sustaining attention."

Here are 13 things mindful people actually do every day to stay calm, centered and attentive to the present moment.

1 - They take walks.

"In our culture of overwork, burnout, and exhaustion, in which we're connected and distracted 24/7 from most things that are truly important in our lives, how do we tap into our creativity, our wisdom, our capacity for wonder, our well-being and our ability to connect with what we really value?" Arianna Huffington asked in a 2013 HuffPost blog post.

Her answer: Solvitur ambulando, which is Latin for "it is solved by walking." Mindful people know that simply going for a walk can be excellent way to calm the mind, gain new perspective and facilitate greater awareness.

Walking through green spaces may actually put the brain into a meditative state,according to a 2013 UK study. The act of walking in a peaceful outdoor landscape was found to trigger "involuntary attention," meaning that it holds attention while also allowing for reflection.

2 - They turn daily tasks into mindful moments.

Mindfulness isn't just something you practice during a 10-minute morning meditation session. It can be incorporated throughout your everyday life by simply paying a little more attention to your daily activities as you're performing them.

As the meditation app Headspace puts it:

"Mindfulness starts to get really interesting when we can start to integrate it into everyday life. Remember, mindfulness means to be present, in the moment. And if you can do it sitting on a chair, then why not while out shopping, drinking a cup of tea, eating your food, holding the baby, working at the computer or having a chat with a friend? All of these are opportunities to apply mindfulness, to be aware."

3 - They create.

Mindfulness and creativity go hand-in-hand: Mindfulness practice boosts creative thinking, while engaging, challenging creative work can get you into a flow state of heightened awareness and consciousness.

Many great artists, thinkers, writers and other creative workers -- from David Lynch to Mario Batali to Sandra Oh -- have said that meditation helps them to access their most creative state of mind. In Catching The Big Fish: Meditation, Consciousness and Creativity, Lynch compares ideas to fish: "If you want to catch a little fish, you can stay in the shallow water. But if you want to catch the big fish, you've got to go deeper."

If you want to become more mindful but are struggling with a silent meditation practice, try engaging in your favorite creative practice, whether it's baking, doodling, or singing in the shower, and see how your thoughts quiet down as you get into a state of flow.

4 - They pay attention to their breathing.

Our breath is a barometer for our overall physical and mental state -- and it's also the foundation of mindfulness. As mindful people know, calming the breath is the key to calming the mind.

Meditation master Thich Nhat Hahn describes the most foundational and most effective mindfulness practice, mindful breathing, in Shambhala Sun:

"So the object of your mindfulness is your breath, and you just focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath. When you do that, the mental discourse will stop. You don’t think anymore. You don’t have to make an effort to stop your thinking; you bring your attention to your in-breath and the mental discourse just stops. That is the miracle of the practice. You don’t think of the past anymore. You don’t think of the future. You don’t think of your projects, because you are focusing your attention, your mindfulness, on your breath."

5 - They unitask.

Multitasking is the enemy of focus -- many of us spend our days in a state of divided attention and near-constant multitasking, and it keeps us from truly living in the present. Studies have found that when people are interrupted and dividing their attention, it takes them 50 percent longer to accomplish a task and they're 50 percent more likely to make errors.

"Rather than divide our attention, it is far more effective to take frequent breaks between intervals of sustained, one-pointed attention," Real Happiness at Work author Sharon Salzberg writes in a Huffington Post blog. "Debunking the myth of multitasking, we become much better at what we do and increase the chance of being able to remember the details of work we have done in the past."

The mindful way, Salzberg suggests, is to focus on one task completely for a given period of time, and then take a break before continuing or moving on to another task.

6 - They know when NOT to check their phones.

Mindful people have a healthy relationship with their mobile devices -- they set (and keep) specific parameters for usage. This might mean making a point never to start or end the day checking email (and maybe even keeping their smartphones in a separate room while they're sleeping), or choosing to unplug on Saturdays or every time they go on vacation.

But most importantly, they stow their phones away while spending time with their loved ones. One unfortunate byproduct of tech addition and too much screen time is that it keeps us from truly connecting with others -- as HopeLab CEO Pat Christen described her own aha moment, "I realized several years ago that I had stopped looking in my children's eyes. And it was shocking to me."

Those who mindfully interact with others look up from their screens and into the eyes of whomever they're interacting with, and in doing so, develop and maintain stronger connections in all their relationships.

7 - They seek out new experiences.

Openness to experience is a byproduct of living mindfully, as those who prioritize presence and peace of mind tend to enjoy taking in and savoring moments of wonder and simple joy. New experiences, in turn, can help us to become more mindful.

"[Adventure] can naturally teach us to be here now. Really, really here," adventurer Renee Sharp writes in Mindful Magazine. "To awaken to our senses. To embrace both our pleasant and our difficult emotions. To step into the unknown. To find the balance between holding on and letting go. And learn how to smile even when the currents of fear are churning within."

8 - They get outside.

Spending time in nature is one of the most powerful ways of giving yourself a mental reboot and reinstating a sense of ease and wonder. Research has found that being outdoors can relieve stress, while also improving energy levels, memory and attention.

“We need the tonic of wildness," Thoreau wrote in Walden. "At the same time that we are earnest to explore and learn all things, we require that all things be mysterious and unexplorable, that land and sea be indefinitely wild, unsurveyed and unfathomed by us because unfathomable. We can never have enough of nature.”

9 - They feel what they're feeling.

Mindfulness isn't about being happy all the time. It's about acceptance of the momentwe're in and feeling whatever we feel without trying to resist or control it.

Excessive preoccupation with happiness can actually be counterproductive, leading to an unhealthy attitude towards negative emotions and experiences. Mindful people don't try to avoid negative emotions or always look on the bright side -- rather, accepting both positive and negative emotions and letting different feelings coexist is a key component of remaining even-keeled and coping with life's challenges in a mindful way.

Meditation, the quintessential mindfulness practice, has been shown to be a highly effective intervention for managing emotional challenges including anxiety, depression and stress. A 2013 study also found that people with mindful personalities enjoy greater emotional stability and improved sleep quality.

As Mother Teresa put it, “Be happy in the moment, that’s enough. Each moment is all we need, not more.”

10 - They meditate.

You can be mindful without meditating, but all the research and experts tell us that meditation is the most sure-fire way to become more mindful. A regular practice can help to reduce stress, improve cognitive function, and boost well-being. Research has found that mindfulness meditation can even alter gene expression, lowering the body's inflammatory response.

Aside from the wealth of research on the physical and mental health benefits of meditation, the testimonies of countless meditators attests to the fact that a consistent practice can help you stay awake and present to your own life.

“It’s almost like a reboot for your brain and your soul,” Padmasree Warrior, CTO of Cisco, told the New York Times in 2012 of making the time to meditate and unplug. “It makes me so much calmer when I’m responding to e-mails later.”

11 - They're conscious of what they put in their bodies -- and their minds.

So often, we shovel food into our mouths without paying any attention to what we're eating and whether we feel full. Mindful people make a practice of listening to their bodies -- and they consciously nourish themselves with healthy foods, prepared and eaten with care. But mindful eating is all about taking your time, paying attention to the tastes and sensations, focus fully on the act of eating and eating-related decisions.

Mindful people also pay attention to their media diets, are equally careful not to feed their minds with "junk food" like excess television, social media, mindless gaming and other psychological empty calories. (Too much time on the Internet has been linked with fewer hours of sleep per night and an increased risk of depression.

12 - They remember not to take themselves so seriously.

As Arianna Huffington writes in Thrive, "Angels fly because they take themselves lightly." A critical factor in cultivating a mindful personality is refusing to get wrapped up and carried away by the constant tug of the emotions. If you can remember to laugh and keep an even keep through the ups and downs, then you've come a long way already in mastering the art of mindfulness.

Much of our distraction is internal -- we ruminate, worry and dwell on our problems. But those who are able to maintain a sense of humor about their own troubles are able to better cope with them. Research from the University of California Berkeley and University of Zurich found that the ability to laugh at oneself is associated with elevated mood, cheerful personality, and a sense of humor.

Laughing also brings us into the present moment in a mindful way. Joyful laughter and meditation even look similar in the brain, according to a new study from Loma Linda University.

13 - They let their minds wander.

While mindfulness is all about focusing on the present moment, mind-wandering also serves an important psychological function, and conscientious people are able to find the happy medium between these two ways of thinking. It’s smart to question whether we should always be living in the moment. The latest research on imagination and creativity shows that if we're always in the moment, we're going to miss out on important connections between our own inner mind-wandering thoughts and the outside world.

Engaging in imaginative thinking and fantasizing may even make us more mindful. Research has found that those whose daydreams are most positive and most specific also score high in mindfulness.

The Ring Theory of Kvetching: "Practical Advice on How to Say the Right Thing to the Right People"



Illustration by Wes Bausmith

 

How not to say the wrong thing
http://articles.latimes.com/2013/apr/07/opinion/la-oe-0407-silk-ring-theory-20130407

Op-Ed

 

It works in all kinds of crises – medical, legal, even existential.

It's the 'Ring Theory' of kvetching.

 

The first rule is comfort in, dump out.

 

by Susan Silk and Barry Goldman

April 7, 2013

 

When Susan had breast cancer, we heard a lot of lame remarks, but our favorite came from one of Susan's colleagues. She wanted, she needed, to visit Susan after the surgery, but Susan didn't feel like having visitors, and she said so. Her colleague's response? "This isn't just about you."

 

"It's not?" Susan wondered. "My breast cancer is not about me? It's about you?"

 

The same theme came up again when our friend Katie had a brain aneurysm. She was in intensive care for a long time and finally got out and into a step-down unit. She was no longer covered with tubes and lines and monitors, but she was still in rough shape. A friend came and saw her and then stepped into the hall with Katie's husband, Pat. "I wasn't prepared for this," she told him. "I don't know if I can handle it."

 

This woman loves Katie, and she said what she did because the sight of Katie in this condition moved her so deeply. But it was the wrong thing to say. And it was wrong in the same way Susan's colleague's remark was wrong.

 

Susan has since developed a simple technique to help people avoid this mistake. It works for all kinds of crises: medical, legal, financial, romantic, even existential. She calls it the Ring Theory.

 

Draw a circle. This is the center ring. In it, put the name of the person at the center of the current trauma. For Katie's aneurysm, that's Katie. Now draw a larger circle around the first one. In that ring put the name of the person next closest to the trauma. In the case of Katie's aneurysm, that was Katie's husband, Pat. Repeat the process as many times as you need to. In each larger ring put the next closest people. Parents and children before more distant relatives. Intimate friends in smaller rings, less intimate friends in larger ones. When you are done you have a Kvetching Order. One of Susan's patients found it useful to tape it to her refrigerator.

 

Here are the rules. The person in the center ring can say anything she wants to anyone, anywhere. She can kvetch and complain and whine and moan and curse the heavens and say, "Life is unfair" and "Why me?" That's the one payoff for being in the center ring.

 

Everyone else can say those things too, but only to people in larger rings.

 

When you are talking to a person in a ring smaller than yours, someone closer to the center of the crisis, the goal is to help. Listening is often more helpful than talking. But if you're going to open your mouth, ask yourself if what you are about to say is likely to provide comfort and support. If it isn't, don't say it.

 

Don't, for example, give advice. People who are suffering from trauma don't need advice. They need comfort and support. So say, "I'm sorry" or "This must really be hard for you" or "Can I bring you a pot roast?" Don't say, "You should hear what happened to me" or "Here's what I would do if I were you." And don't say, "This is really bringing me down."

 

If you want to scream or cry or complain, if you want to tell someone how shocked you are or how icky you feel, or whine about how it reminds you of all the terrible things that have happened to you lately, that's fine. It's a perfectly normal response. Just do it to someone in a bigger ring.

 

Comfort IN, dump OUT.

 

There was nothing wrong with Katie's friend saying she was not prepared for how horrible Katie looked, or even that she didn't think she could handle it. The mistake was that she said those things to Pat. She dumped IN.

 

Complaining to someone in a smaller ring than yours doesn't do either of you any good. On the other hand, being supportive to her principal caregiver may be the best thing you can do for the patient.

 

Most of us know this. Almost nobody would complain to the patient about how rotten she looks. Almost no one would say that looking at her makes them think of the fragility of life and their own closeness to death. In other words, we know enough not to dump into the center ring. Ring Theory merely expands that intuition and makes it more concrete: Don't just avoid dumping into the center ring, avoid dumping into any ring smaller than your own.

 

Remember, you can say whatever you want if you just wait until you're talking to someone in a larger ring than yours.

 

And don't worry. You'll get your turn in the center ring. You can count on that.

 

Susan Silk is a clinical psychologist. Barry Goldman is an arbitrator and mediator and the author of "The Science of Settlement: Ideas for Negotiators."