Grab the Paper and Find the Crayolas Because Coloring Is Not Just Kids' Stuff

Meditation originated in the Eastern hemisphere and its techniques are often incompatible with the hectic pace of Western lifestyles. Many people can’t sit still long enough to clear their minds and achieve a meditative state. They have a difficult time pushing the worries of the day out of their minds and begin to focus on work or family life.

For these individuals there is a form of the practice known as active meditation, which is easier to learn and achieve than Eastern "concentrative" meditation. Active meditation focuses attention on simple tasks that require repetitive motion. Concentrating this way replaces negative thoughts and creates an inner state of peace.

Coloring as Therapy


One of the most effective forms of active meditation is coloring. According to Michelle Normand, an active mediation instructor, the choosing of colors and the gentle, repetitive movement of coloring focuses the brain on the current moment, thereby blocking fleeting thoughts. In addition, many colors, such as blue and green, can be very calming.

While many adults are reluctant to pick up an activity usually associated with grade schoolers, once they try it they find it easy and fun. Normand notes that coloring enables people to tap their creative side, something adults rarely do. It also generates a rewarding sense of accomplishment and positive feelings, which release endorphins, the brain’s “feel-good” chemicals.

Coloring is most beneficial when people pay attention to each pencil or crayon stroke and use color combinations that complement each other.

Mandalas and Their Benefits for Brain Health
Especially fun and rewarding are the complex designs know as mandalas. A mandala, which is Sanskrit for “circle” or “completion,” is an intricate, circular picture designed to be painted or colored. Mandalas have been a part of many cultures for many centuries. Dr. Waldman note that mandalas use symmetrical lines to create a sense of balance that is very beneficial for the brain.

According to Cathy Wong, licensed naturopathic doctor and alternative medicine writer, researchers at the University of California at Irvine Center and the University of Pennsylvania have used mandalas to help cancer patients ward off the anxiety and depression that often accompany a life-threatening or terminal illness. In addition, mandalas have been used to help smokers quit the habit. Coloring occupies the hands much like knitting, which many smokers take up when they’re quitting

Most book stores now carry mandala coloring books made especially for adults. To learn more about mandalas, a good place to start is mandalaofthemonth.com, which offers free downloadable mandalas. A Suite101.com article on creating mandalas from scratch can be found here.

Brain Health Information for the Non-Professional

Let's face it, as a nation our nerves are frazzled. Every day the "Great Recession" challenges our strength and resiliency. We've created this blog to help you preserve and maintain good mental health while increasing the power of your most vital organ - the brain. Whether you wish to learn how to combat stress, prevent major mental health disorders, or simply educate yourself about brain health, Sharp Thinking has the timely, pertinent information to help.

You won't find a lot of bells and whistles here, just the nuts and bolts of the latest information on brain health and the opinions of leading experts in our field. We're also going to challenge your mind to keep it operating at peak performance and efficiency.

We hope you enjoy our blog. Please feel free to leave your comments, positive or negative. Don't worry, our brains are in pretty good shape so we don't "mind" criticism.

Brain Exercise Helps Seniors With Cognition

American Medical Association — Just as exercise strengthens the body, a new study has found for the first time that brain exercise strengthens the ability of seniors to think more clearly and perform everyday tasks needed to continue to live independently.


Healthy seniors who had just 10 hours of classes to improve their reasoning powers reported having significantly less trouble than others with cooking, shopping and other activities, the study showed — and the benefits were still present five years later.


The study, in the Journal of the American Medical Association, holds out hope that simple classes for the public could have powerful effects on seniors' lives, said Sally Schumaker, a professor of public health at Wake Forest University.


"This is pretty remarkable. It tells us this is a feasible approach, that people will stay with it for a significant time, that it works and that we can make a difference," said Schumaker, who was not involved in the study but who co-wrote an editorial accompanying it.


"(The improvement) is not a huge one. But we never expected training to be a magic bullet," said a study co-author, Michael Marsiske, an associate professor of clinical and health psychology at the University of Florida. Marsiske said the findings could have implications for younger people as well.

Practical improvement

Past research has shown that mental exercise can improve scores on tests and that simple things such as crossword puzzles and reading keep the mind sharp.

But this study is the first to link brain training to practical improvement in daily life. The findings, Schumaker said, may one day help ward off Alzheimer's disease, which will affect an estimated 13 million Americans by 2050.


The new study spent five years following 2,800 healthy seniors aged 73 to 74 recruited in Detroit, Baltimore, Boston, Indianapolis, Birmingham, Ala., and State College, Pa.


Researchers divided them into four groups: a memory group trained to remember word lists, a reasoning group trained to logically complete series of letters or numbers, a speed group trained to quickly identify figures on a computer and a control group that got no training. The three training groups scored significantly better on mental tests and continued to do so for five years.


More important, the reasoning group saw less decline in the ability to handle daily tasks, such as finances, housework, laundry, and bus and cab rides.

 

Fast Facts About Mental Health Disorders That Everyone Should Know

It Could Be You

From a recent National Alliance on Mental Illness Voice newsletter, some important points to consider when thinking about people with mental illness and organizations that work to assist them:

• Flip a coin, it could be you: 46% of all people in the United States will be diagnosed with a serious mental illness (SMI) at least once in their life.
• One out of every five community hospital stays involves a primary or secondary diagnosis of mental illness.
• According to the World Health Organization, by 2020 major depressive illness will be the leading cause of disability in the world for women and children.
• The World Health Organization also reports that 4 of the 10 leading causes of disability in the US are mental health disorders.
• Our jails and prisons are now the largest psychiatric wards in the nation, housing well over 350,000 inmates with serious mental illness compared to approximately 70,000 patients living with serious mental illness in hospitals.
• Suicide is the third leading cause of death for American’s youth ages 15-24.  The vast majority of these who die by suicide have a mental illness – often undiagnosed or untreated.
• One in four adults experiences a diagnosable mental disorder in any given year. One in 10 children has a serious mental or emotional disorder.
• Half of all lifetime cases of mental illness begin by age 14, three quarters by age 24. Treating cases early could reduce enormous disability, before mental illnesses become more severe, tragedy or crimal acts strike
• According to a new study by the National Institutes of Mental Health, major mental disorders cost the nation at least $193 billion annually in lost earnings alone.

Strategies To Stave Off Alzheimer's Disease

In addition to the old standbys of proper nutrition and regular exercise, two strategies for staving off Alzheimer’s - keeping the mind active and one’s time occupied – have gained wide acceptance among researchers. Most advocate a combination of mental stimulation and socialization. We begin to lose some of our mental acuity in our early forties, which is a good time to begin challenging the brain on a daily basis and cultivating new and existing relationships.

Some of the more interesting recommended mental exercises include:

• Learning a new language
• Writing with the opposite hand to become ambidextrous
• Reading a book backwards and piecing the story together
• Learning sign language

Keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections. While it was once thought that we had a finite number of brain cells, neurologists have proven that we can generate new ones throughout life. Stay curious and commit to lifelong learning to keep those brain cells firing on all cylinders.

As for socialization, in addition to the obvious such as remaining active with friends and family, joining clubs, and volunteering, a few experts recommend making connections through the internet because it opens up the possibility of developing long-lasting relationships all over the world. One researcher advocates never completely retiring.

Abraham Lincoln's Battle Against Clinical Depression

Abraham Lincoln’s Melancholy

What would you say if you learned that the man many consider to be the greatest President in the history of the United States suffered from clinical depression sometimes so severe that he contemplated suicide?

Many historians and modern clinicians, using the accepted diagnostic criteria, believe that Abraham Lincoln was dogged by clinical depression throughout his life, even during the days of the Civil War. That Lincoln was able to conquer the affliction over and over again is a huge testament to his strength and resiliency.

Perhaps the most famous chronicler of Lincoln’s major depression is historian Joshua Wolf Shenk, author of “Lincoln’s Melancholy.” Shenk writes, “He told jokes at odd times - he needed the laughs, he said, for his survival. He often wept in public and recited maudlin poetry. As a young man he talked of suicide, and as he grew older, he said he saw the world as hard and grim, full of misery, made that way by fates and forces of God.

‘No element of Mr. Lincoln’s character, declared his colleague Henry Whitney, ‘was so marked, obvious, and ingrained as his mysterious and profound melancholy.’’

According to author and former presidential candidate George McGovern various factors could have contributed to Lincoln’s depression including “heredity,deaths in the family, business failures, election defeats, and failed romances.

Without doubt, he was deeply affected by the death of Ann Rutledge, a bright and attractive daughter of a prominent Central Illinois community leader, James Rutledge. It is thought that Lincoln intended to propose to Rutledge, but she died of typhoid fever in 1835. Lincoln fell into a depression so severe that friends often stayed with him to ensure that he did not harm himself or commit suicide. Knives and razors were taken away from him. This may have marked Lincoln’s first bout with depression.

Shenk notes that Lincoln “fought clinical depression all his life, and if he were alive today, his condition would be treated as a ‘character issue’—that is, as a political liability.” In other words, Lincoln’s career would have been negatively affected by the stigma that mental illness carries in our society and it is unlikely he could be elected to, even nominated for, the presidency.

If there was more public knowledge of Lincoln’s depression during his life and mental illness stigma was as widespread in the 1800’s as it is today, would he have been elected the 16th President of the United States?

Of course, this begs the question, “how would the United States appear today if Lincoln’s disorder defeated his political career?” Would the South have emerged victorious in the Civil War? Would slavery still exist as an institution in an independent South?

Perhaps most importantly, would one of the greatest statesman in the history of the world have seen his incredible talents and love for humanity thrown on the waste heap by the sword of prejudice simply because there were times in his life when he battled one of the world’s most common illnesses?

What Do Winston Churchill, Beethoven and Jim Carrey Have in Common?

And the answer is.....all three battled mental illness (aka brain disorder or mental health disorder). If you’re currently struggling with a mental health disorder (according to the World Health Organization 26% of American adults and children do every year), take comfort in the fact that many famous figures from history and many of today’s celebrities - everyone from Michelangelo to Abraham Lincoln and Rodney Dangerfield - have fought battles against diseases of the brain. The simple fact is that people with mental health disorders can enrich lives.

Given today’s bleak economic climate it’s quite possible that a greater percentage of the world’s population is suffering from a serious mental illness than at any other time in history. Unfortunately, many people never seek treatment for serious mental illnesses because of the stigma and prejudice against these disorders and those who have them (which is common in all societies).

One of the most famous examples of how people can overcome serious mental illness is math and economics Nobel laureate John Nash, who struggled with schizophrenia for a large part of his adult life. Nash’s illness and his fight against it are featured in the 2001 film “A Beautiful Mind,” which won Oscars for best picture and best director (Ron Howard).

“A Beautiful Mind” makes one want to understand more about why much of the general public perceives these people as “abnormal” because so many of them are exceptionally talented in certain fields. It is often suggested that genius, especially creative talent, is linked to mental disorder (chronicled in the book “Touched By Fire” by Kay Redfield Jamison). Many of the world’s greatest politicians, artists, comedians and actors battled or are battling brain disorders.

Perhaps when more people realize that mental health problems have complex causes, are no different from diseases that affect other organs, and disable the famous as well as the non-famous, more sufferers will be willing to discuss their experiences to help others.

Our next blog examines twelve famous people with mental health disorders.

Those Battling Mental Health Disorders Are In Good Company!

Here’s a list of twelve famous people who had or have serious mental illnesses:

Abraham Lincoln: Lincoln fought depression (known as “melancholy” in his day). His struggle with it is  featured in Carl Sandburg’s exhaustive, 800-page biography of the great president.

Of course, Lincoln’s depression begs the question, “how would the United States appear today if Lincoln’s disorder defeated his political career?” Would the South have emerged victorious in the Civil War? Would slavery still exist as an institution in an independent South?

Perhaps most importantly, would one of the greatest statesmen in the history of the world have seen his incredible talents and love for humanity thrown on the waste heap by the sword of prejudice simply because there were times in his life when he battled one of the world’s most common diseases?

Winston Churchill: one of Great Britain’s most famous and accomplished Prime Ministers, a man who rallied his country against the evils of Adolph Hitler when it stood alone, was prone to bouts of debilitating depression and was most likely bipolar (manic depressive).

An accomplished watercolor painter, Churchill often turned to his favorite pastime to occupy his time and pull him out of the depressive side of his disorder. In addition, David Lloyd George, who

was Prime Minister previous to Churchill said “he had a very excitable brain and often went off

on tangents,” traits associated with mania (the polar opposite of depression).

Patty Duke: the award-winning actress had the guts to speak openly about her bipolar disorder in the bestselling books “Call Me Anna” and “A Brilliant Madness.”

Michelangelo: Perhaps the most talented sculpture in world history, Michelangelo exhibited many of the symptoms of bipolar disorder.

Billy Joel: in a book by Hank Bordowitz entitled "Billy Joel: The Life and Times of an Angry Young Man" it was revealed that Joel has battled depression for years. The “Piano Man” once had depression so severe that he attempted suicide by drinking furniture polish, stating “it looked tastier than bleach.” Joel wrote a suicide note, which became the basis for the song "Tomorrow Is Today."

Dick Cavett: the famous American talk show host once failed to show up for a radio program. Rumored  to have a brain disorder for years, his lawyer admitted Cavett was suffering from bipolar disorder at the time. Since that incident in 1997, Cavett has spoken publicly about his prolonged periods of depression, which began when he was in college.

Ludwig Von Beethoven: the great composer most likely suffered from bipolar disorder. Recent tests of Beethoven’s hair showed a dangerously high lead content, which is known to trigger mental illness. Despite his tendencies toward episodes of depression, Beethoven had periods of intensity and great energy, consistent with bipolar disorder.

Vincent Van Gogh: who doesn’t know that the great painter cut off part of his own ear? Van Gogh’s legendary mental health disorder (or disorders) has been analyzed by hundreds of historians and psychologists. His behavior is consistent with a number of brain diseases including bipolar disorder and schizophrenia. Sadly, Van Gogh, one of history’s greatest artists, took his own life in 1890.

Mel Gibson: In a 2002 documentary film on an acting class, Gibson stated, "'I had really good highs but some very low lows, I found out recently I'm manic depressive.' The world famous actor and director of such films as “Braveheart” and “The Passion Of The Christ," most likely hoped the documentary wouldn’t see the light of day and might have had a hand in suppressing it, but it became public in 2008.

Jim Carrey: about the last people on earth you would think could be depressed are the people who make us laugh. Carrey has been extremely frank about his depressive disorder in multiple news reports and has also been an outspoken critic of the pharmaceutical industry and its promotion of anti-depressants.

Other funnymen known to have brain disorders include Rodney Dangerfield, who revealed his fight against clinical depression in his best-selling autobiography "It's Not Easy Bein' Me" and Ben Stiller, who, in a 2001 interview with Hollywood.com stated: "I have not been an easygoing guy. I think it's called bipolar manic depression. I've got a rich history of that in my family.”

Coping With Recession-Based Stress: The Fight-or-Flight Response and its Role in Anxiety and Depression

As the recession drags on, more and more Americans are developing serious mental illnesses. Here's what you can do to combat stress, anxiety, and depression.

The Fight-Or-Flight Response

Combating recession-based anxiety and depression starts with an understanding of stress and the fight-or-flight response, major contributors to serious mental illnesses (SMI).

Our brains are “pre-wired” to quickly react to perceived threats. The most primitive part of our brain responds to threats to our well being and survival quickly. This is known as the flight-or-fight response. When cornered we fight, when the better option is to flee we take flight.

A number of things happen to us when we’re under severe stress. Our bodies are flooded with hormones like adrenaline and cortisol that help us cope. Our eyesight sharpens, our digestion stops, moving more blood and glucose to the muscles so we can do things like running faster; we breathe deeper to pump more oxygen into the brain, making us more alert, and sometimes we get extraordinary strength that helps us when we choose to fight.

The problem is that the fight-or-flight response developed in humans during a time when it was frequently needed. It served our earliest ancestors well when they had something to flee from or fight, like a large animal with razor-sharp teeth.

The Relaxation Response

Prehistoric man quickly recovered from acute stress when he was out of danger and the “relaxation response” kicked in. This survival trait produces a state of deep rest that is the polar opposite of stress.

During the relaxation response, chemicals are released that reduce stress hormones, slowing your heart rate, lowering your blood pressure and relaxing your muscles. This brings your system back into balance. Eventually you achieve a state of equilibrium known as homeostasis.

Stress and the Fight-Or-Flight Response in Modern Society

Today the fight-or-flight response usually works against us.

Imagine your boss putting a pile of new work on your desk when you’re already on overload because of staff cutbacks. Well, you certainly can’t get up and run and punching a stack of reports you’re supposed to edit will get you nowhere. Basically you’re trapped and you feel powerless.

Unfortunately, your body is still flooded with stress-fighting hormones that can’t be counteracted quickly. When you’re unable to achieve the relaxation response, the result is stress that continues for hours, sometimes even days.

This constant barrage of chemicals wears your body down, damaging everything from the cardiovascular system to brain cells and suppressing the immune system. Prolonged stress contributes greatly to anxiety disorders and depression because while you’re body is in overdrive, there is nowhere for it to run and nothing for it to fight. Basically, what’s firing off your system is frightening, negative thoughts.

How to Beat Recession-Based Depression and Anxiety

What can you do to combat recession-based stress and the severe mental illnesses that often are a result of it?

For starters, focus on what you have, not what you don’t have or might have lost. Count your blessings if you still have a job and a house. Begin appreciating the little joys in life that make you feel happy. Make sure to cherish every important relationship you have. When you’re feeling anxious or down, interacting with friends and loved ones often makes the difference between health and illness.

Secondly, take the bull by the horns. Be proactive, not passive. Anxiety and situation-based depression are usually related to things that can be improved with self -help and self growth.

In his book 10 Days to Self-Esteem, Dr. David D. Burns notes that only you can make yourself feel bad. Low self-esteem, lack of assertiveness and people-pleasing are traits that most people plagued by serious mental illnesses share.

If you can’t find an anxiety and depression support group in your community, buy some books recommended by experts. Read them actively, highlighting key points and then follow their advice religiously.

Finally, take comfort in the fact that situation-based anxiety and depression are highly treatable. Unfortunately, mental illness is highly stigmatized in our society. As a result, many people who need help never seek it.

Conjure up the bravery and strength to see a doctor. In most cases your disorder can be overcome with a combination of medicine, lifestyle changes, and talk therapy. The fact is, full recovery from a serious mental illness is attainable, but you have to work hard to achieve it.

On Living A Positive Life

By Karie Bayal

"A loving person lives in a loving world. A hostile person lives in a hostile world; everyone you meet is your mirror"

Our quality of life and peace of mind depends more on perspective, attitude, and positive actions than our circumstances. And new research shows that having a positive outlook can add years to your life (see article below).

Some points to ponder:

How do you feel when you’re around someone who has a consistently negative, critical, and cynical attitude? You probably make an attempt to NOT be around them.

Are there some major negative issues in your life that you’ve “swept under the rug" to avoid dealing with them? How can you change yourself to change the situation?  Take an inventory. What are some of the personal strengths you can build upon that will move you in a positive direction?

Sometimes our attitude is so bad that we don’t even want to be around ourselves. Have you ever had a perspective that was so negative and critical that you poisoned yourself as well as your most important relationships?  Reflect on this and think of how you could have handled things differently.

If you're suffering from a bad case of negativity, here are some sure-fire cures to get your thoughts and actions moving down a positive path –

• S-M-I-L-E: Our facial expression is usually a reflection of what we're feeling inside. Even if you don’t feel happy inside, fake it until you feel it.
• Seek out positive people. It’s hard to be unhappy when everyone around you is happy and well-adjusted.
• Say "thank you" often:  when we take others for granted and focus on their faults, our view of them -and their view of us – crumbles quickly. Appreciate their good qualities and express gratitude whenever possible.
• Forgive and forget quickly: unresolved anger and grudges impact us and others negatively. Even if you have to swallow your pride and do the hard work, work things out now, not later. 
• Be productive: instead of moaning, groaning and complaining about how bad things are, ACT. Inaction is a breeding ground for negativity.
• Choose your words carefully: what we say has a tremendous impact on how we feel and how others feel about us. Do your words make you feel more or less positive?
• Cheer someone else up: if you're feeling sorry for yourself, find someone who really has a problem and help them see life through the eyes of hope again. It will make you feel great inside as well.

An improved attitude and more rewarding life can begin today by doing this exercise in positivity:

Our perspective is so fundamental to our quality of life that sometimes we need to get back to basics. Before you laugh at this activity as being childish, ask yourself “when was the last time I really gave myself an attitude check?”

Go to a craft store or the school supply section of a retail outlet. Buy note cards and stickers -especially gold stars. Label a note card for every day of the coming week. Every time you find yourself expressing a positive thought, attitude or action, add a star to the card. When you express something negative, add a frowning face or some other sad sticker.

At the end of the week, take a look and see how you're doing. Were you pleasantly or unpleasantly surprised? Where did you see room for improvement? Never forget that you have a significant amount of control over how you feel about things.