ARCH
Psychological Services
February 2005
|
ARCH Psychological Services
February 2005 |
|
|
February, 2005 has been declared the first national Psychology Month. Psychology is for everyone and this month is our opportunity to bring awareness to our readers.
20 MINUTE RELAXATION TECHNIQUE All life occurs in cycles. Circadian rhythms are cycles of events that occur in our body once a day. Extended travel may result in jet lag when our sleep-wake cycle is disturbed. There are also cycles that occur many times a day that have a big impact on our lives. Our mind and body operate with cycles of activity and rest that occur 16-20 times a day (ultradian rhythms). Typically, these cycles involve a 90-120 minute period of activity followed by a 15-20 minute period of rest and recovery. Activity Phase Everyone has experienced times when they were very focused and alert, felt rested and healthy, had creative insight, and related well to others. This is the activity phase that lasts about 1 1/2 to 2 hours. Time flies and everything flows. Rest Phase However, after a while, you may notice that your mind is wandering, e.g. the last paragraph you read just didn't sink in. You may feel tired, hungry, and have the urge to go to the bathroom. You may find yourself yawning or sighing, wanting to stretch, or you may become quiet and relaxed. Or, you may notice that your mood has changed leaving you on the edge of anger, depression or tears without knowing why. What has happened is that your mind and body are simply beginning to take a rest. The body takes a rest so that it can replenish hormones and other body systems to heal and recharge itself. Your conscious mind takes a rest, so your inner mind can process what it has learned and experienced. The psychological effect of repeatedly not letting the mind heal itself can be feelings of depression, anxiety, mood swings, etc. Physically, when your mind and body are not allowed to rest and recover, stress hormones are released to help you keep going. Stress related illness and addictions to caffeine, nicotine, alcohol and drugs may develop. Treatment You can gain substantial mental and physical benefits by taking a 20 minute break any time during the day. The best time to take a break is when you recognize that your body is already entering that resting state (eg. you experience a loss of concentration). Even a 3-5 minute break may be beneficial. If you are more tired afterwards then you probably need more sleep at night. Find a quiet environment, turn the lights down if possible, lie down or relax in a chair. Close your eyes or gaze out a window at a restful scene. Notice your breathing and where the comfort is greatest in your body. By focusing on your comfort, you will help it spread through the rest of your body. You will find yourself involuntarily taking a deep breath or two, yawning or sighing. There is no goal or right way to do this, just let your mind drift. You may think of unfinished business, or see dreamlike pictures. Just allow your mind and body to take over. Let your mind wander to a favorite fantasy, image or restful idea, or review real life experiences that are comfortable. If your thoughts are racing, just let them go. As you observe what thoughts are driving you, your comfort will deepen all by itself. After about 20 minutes you will become more alert, finding yourself awake but relaxed and refreshed. This information is taken from the book "The 20 Minute Break" by Ernest L. Rossi, Ph.D.
Hypothyroidism and Depression Hypothyroidism may be associated with depressive symptoms, the diagnosis of depression, and lack of response to treatment with antidepressants. The signs and symptoms of hypothyroidism include: depression, headaches, fatigue, lethargy, slowness of thought process and speech, memory problems, dry skin, and weight gain. Hypothyroidism is a common disorder of decreased thyroid gland activity that can be caused by dysfunction of the thyroid gland or more rarely, hypothalamic or pituitary disease. Many people complaining of the symptoms of hypothyroidism go undiagnosed until the symptoms become very severe. Hypothyroidism ranges in severity from subclinical, which may have minor symptoms to severe hypothyroidism, which is characterized by swelling of the face, feet, hands, and tissues around the eye. Subclinical hypothyroidism is by definition symptomless, but there is strong evidence that some symptoms may be present, including: constipation, intolerance to cold, muscle cramps, and most commonly fatigue. Basal Temperature Test The Barnes Basal Temperature Test is a simple test of body temperature that may indicate low thyroid function. It has been recommended that physicians use the temperature test in conjunction with a clinical assessment of symptoms and blood tests when assessing for hypothyroidism, and individuals may use the test to screen themselves for low thyroid function particularly when symptoms are present. The test is inexpensive and is done at home. Place a thermometer beside your bed prior to going to sleep at night (shake down mercury). When you awaken, with as little movement as possible, place the thermometer in your armpit, hold it snugly, and wait 10 minutes. Do not talk or move around while you are waiting. Remain awake and use caution to avoid breaking the thermometer. Keep a written record of date and the temperature. A basal thermometer is most accurate but a regular glass thermometer is fine. For females, readings are most accurate if not menstruating. Normal basal temperature is 97.8 to 98.2° F (36.6 to 36.8° C). Temperature should be taken on several consecutive days, more is preferable. Basal temperatures of those with hypothyroidism may be as much as 1-2.5 degrees below normal. A temperature even slightly below normal, in conjunction with signs and symptoms of hypothyroidism, suggests the possibility of low thyroid function. If your temperature is below normal, please inform your psychologist and family physician. A combined therapeutic approach can be most effective.
Useful References Barnes, B. O. & Galton, L. (1976). Hypothyroidism: The unsuspected illness. New York: Thomas Y. Crowell. Langer, S. E., & Scheer, J. F. (1995). Solved: The riddle of illness (2nd ed.). New Canaan, CT : Keats Publishing.
|
|
proud member of: PAA
Send mail to Webmaster contact S. Andre:
arch@archpsychological.com with questions or
comments about this web site.
|
