I know my mind is not me. I know the constant chatter in my head is not me. If I do not become the watcher of my mind, my ego and pain-body analyze the past over and over and make up outrageous scenarios for the future. They judge, criticize, compare, complain, lament, whine, degrade and take a position.
If I am present and watching what my mind is saying, I can question what is being said. If it is not true and I recognize it, I will save myself from experiencing the emotions that go with the thoughts. I do not want to waste time and energy trying to solve problems that have been made up by my ego or pain-body. Staying in the present, living in the moment, has reduced the stress in my life. For me, this has been an important part of the healing process from the disease depression.
I learned how to change my thinking from Eckhart Tolle and his books. I have talked about these books in many chapters of my blog.
"The Power of Now",
Chapter 6,
Chapter 14,
Chapter 16,
Chapter 18, and
Chapter 19.
"A New Earth", Chapter 5,
Chapter 6, and
Chapter 19. I don't agree with all of the concepts Eckhart Tolle teaches, but most of them I do. Some of his beliefs do not correspond to the religious teachings I believe. I have written quite a bit about the things he taught me that have changed my life for the better. I would also like to write about my religious beliefs that are different than his. I will do that. =)
There have been times in the past when a thought has come into my head that I didn't like, or wasn't consistent with what I believe. It was awesome to learn that this type of thought came from my ego or pain-body. The present part of me, or what I like to call my higher self, would not have a thought like that and I can dismiss it without feeling guilty about thinking it. Being present, or in my higher self, brings more peace into my life. I have to make a conscious effort every day to have my higher self be in charge of my life.
How Stress, Anxiety, and Depression Affect Your Health
Controlling stress is important to our health. Unrelenting stress can turn to distress. Stress is the body's reaction to any change that requires a physical, mental, or emotional adjustment or response. Stress is a normal part of life. Many events that happen to you and around you -- and many things that you do to yourself -- put stress on your body. Some stress can be good. It keeps us alert, motivated, and ready to avoid danger. But too much stress can make us sick.
Stress that continues without relief can lead to a condition called distress -- a negative stress reaction. Distress can disturb the body's internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, and problems sleeping. Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress is linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and even suicide.
Stress also becomes harmful when people engage in the compulsive use of substances or behaviors to try to relieve their stress. These substances or behaviors may include food, alcohol, tobacco, drugs, gambling, sex, shopping, and the Internet. Rather than relieving the stress and returning the body to a relaxed state, these substances and compulsive behaviors tend to keep the body in a stressed state causing more problems. The distressed person becomes trapped in a vicious circle.
By Rick Nauert PhD Senior News Editor
Reviewed by John M. Grohol, Psy.D. on April 12, 2010
Researchers have discovered a biological link between stress,
anxiety and
depression.
Lead researcher Stephen Ferguson believes that the connecting mechanism in the brain explains how stress and anxiety could lead to depression. The study also reveals a small molecule inhibitor, developed by Ferguson, which may provide a new and better way to treat anxiety, depression and other related disorders.
The findings are published online in the journal Nature Neuroscience.
Ferguson, Ana Magalhaes and their colleagues used a behavioral mouse model and a series of molecular experiments to reveal the connection pathway and to test the new inhibitor.
“We’ve gone from mechanism to mouse, and the next step is to see whether or not we can take the inhibitor we developed, and turn it into a pharmaceutical agent.”
The research was conducted in collaboration with Hymie Anisman at Carleton University, and funded through the Canadian Institutes of Health Research (CIHR).
“According to the World Health Organization, depression, anxiety and other related mood disorders now share the dubious distinction of being the most prevalent causes of chronic illness,” says Anthony Phillips, the scientific director of the CIHR Institute of Neurosciences, Mental Health and Addiction.
“Using the power of molecular biology, Stephen Ferguson and colleagues provide novel insights that may be the key to improving the lives of so many individuals coping with these forms of mental ill health.”
The linking mechanism in the study involves the interaction between corticotropin releasing factor receptor 1 (CRFR1) and specific types of serotonin receptors (5-HTRs).
While no one has been able to connect these two receptors on a molecular level, the study reveals that CRFR1 works to increase the number of 5-HTRs on cell surfaces in the brain, which can cause abnormal brain signaling.
Since CRFR1 activation leads to anxiety in response to stress, and 5-HTRs lead to depression, the research shows how stress, anxiety and depression pathways connect through distinct
processes in the brain.
Most importantly, the inhibitor developed by the Ferguson lab blocks 5-HTRs in the pathway to combat anxious behavior, and potentially depression, in mice.
While major depressive disorder often occurs together with anxiety disorder in patients, the causes for both are strongly linked to stressful experiences. Stressful experiences can also make the symptoms of anxiety and depression more severe.
By discovering and then blocking a pathway responsible for the link between stress, anxiety and depression, Ferguson not only provides the first biological evidence for a connection, but he also pioneers the development of a potential drug for more effective treatment.
Genetic Link Between Stress and Depression
Study Shows People With a Genetic Mutation May Be More Likely to Develop Depression
Feb. 7, 2011 -- A gene that influences how the brain responds to stress may also play a key role in depression.
A new study shows people with a certain genetic mutation that causes them to produce less of the brain chemical neuropeptide Y (NPY) have a more intense negative emotional response to stress and may be more likely to develop depression than others.
Researchers found low levels of neuropeptide Y caused a stronger emotional response to negative stimuli and physiological response to pain in the brain, which may make people less resilient in the face of stress and more prone to depression.
"We've identified a biomarker -- in this case genetic variation -- that is linked with increased risk of major depression," says researcher Jon-Kar Zubieta, MD, PhD, professor of psychiatry and radiology at the University of Michigan, in a news release. "This appears to be another mechanism, independent of previous targets in depression research, such as serotonin, dopamine and norepinephrine."
Genetic Link to Depression
In three separate tests, researchers looked at the link between this genetic mutation and depression in 39 adults with depression and 113 healthy adults. The results are published in the Archives of General Psychiatry.
First, researchers measured the amount of NPY expression in each of the participants and used functional magnetic resonance imaging (fMRI) to measure the brain's response to positive, neutral, or negative words like "hopeful," "material," or "murderer."
The results showed people with low levels of this brain molecule had much more activity in an area of the brain associated with regulating emotions, the prefrontal cortex, than those with high levels.
Response to Stress
In a second experiment, researchers measured the response to a stressful event involving injecting saline solution into a jaw muscle, which produces moderate pain for about 20 minutes, but no lasting harm.
The study showed those with low neuropeptide Y rated their emotional response as more negative while anticipating the event before and immediately after the event while reflecting on their experience.
"This tells us that individuals with the risk-associated NPY gene variant tend to activate this key brain region more than other people, even in the absence of stress and before psychiatric symptoms are present," says researcher Brian Mickey, MD, PhD, assistant professor in the department of psychiatry at the University of Michigan Medical School, in the news release.
Finally, researchers found participants with this genetic variation were much more likely to have been diagnosed with depression than those without it.
"These are genetic features that can be measured in any person. We hope they can guide us toward assessing an individual's risk for developing depression and anxiety," Mickey says.
SOURCES: Mickey, B. Archives of General Psychiatry, February 2011; vol 68: pp 158-166.News release, University of Michigan Health System.
©2011 WebMD, LLC. All Rights Reserved.
I am excited about the research that may lead to new treatment options for depression. Below is a summary of the two research articles above.
1. CRFR1 (corticotropin releasing factor receptor 1) works to increase the number of 5-HTRs (specific types of serotonin receptors) on cell surfaces in the brain, which can cause abnormal brain signaling. CRFR1 activation leads to anxiety in response to stress, and 5-HTRs lead to depression. The research shows how stress, anxiety, and depression pathways connect through distinct processes in the brain. This is the first biological evidence for a connection between stress, anxiety, and depression.
The small molecule inhibitor developed by the Ferguson lab blocks 5-HTRs in the pathway to combat anxious behavior, and potentially depression, in mice. The researchers are hoping to take the inhibitor they developed, and turn it into a pharmaceutical agent.
2. People with a genetic mutation that causes them to produce less of the brain chemical neuropeptide Y (NPY), have a more intense negative emotional response to stress and may be more likely to develop depression than others. People with low levels of this brain molecule had much more activity in an area of the brain associated with regulating emotions, the prefrontal cortex, than those with high levels.
Individuals with the risk-associated NPY gene variant tend to activate this key brain region more than other people, and participants with this genetic variation were much more likely to have been diagnosed with depression than those without it. This information will help in assessing an individual's risk for developing depression and anxiety, and may lead to a way to manipulate NPY to improve depression and anxiety symptoms.
Lowering my stress levels help me manage the depression symptoms. Regular aerobic exercise and weight training help me reduce stress. I feel the best when I use our Cross Trainer (eliptical) every day, but that doesn't always happen.
Changing my thinking patterns have also been a great help in lowering stress. Eckhart Tolle teaches, "Wherever you are, be there totally. If you find your here and now intolerable and it makes you unhappy, you have three options: remove yourself from the situation, change it, or accept it totally. If you want to take responsibility for your life, you must choose one of those three options, and you must choose now." "The Power of Now", page 82.
What do you do to reduce your stress levels? Does it help manage your depression symptoms? Please share.
