Commit to Values-Based Action – Nancy

We’ve discussed the mental health strategy called “Acceptance and Commitment Therapy” several times in Moodsurfing (see below for links), and it’s an important feature of our Bipolar Disorder Workbook.  It’s a multifaceted approach, and there’s a lot to unpack. This post explores the “commitment” part of it all. Once you’ve trained yourself to look squarely at your reality, without focusing …

Anger – Uses and Abuses

What do we mean by anger uses and abuses? Righteous anger is a powerful force for change in the world. But some folks seem to live in anger all the time, and for them, and those around them, anger can become a trap. As others pull away from them they feel more helpless, and more angry. How to break this …

meaningful resolutions

Meaningful Resolutions for 2018

How can you make meaningful resolutions for 2018?  Maybe not something like “adopt more healthy habits”, which can be hard to do.  How about resolving to work on something that research shows is foundational to healthy habits and healthy motivations? Cultivating a sense of purpose in life has been shown to affect health and longevity through numerous avenues of study.  Those …

Getting Unstuck

When you find yourself unable to make progress towards a goal, it helps to know some tricks for “getting unstuck.” One extremely useful trick is to find a detour around a roadblock. Let’s say you want to lose weight. But every effort to change your diet results in failure. Perhaps you find yourself feeling increasingly irritable and your feelings of …

Feeling Trapped

Feeling trapped is one of the most painful emotional experiences. The need to escape from this place can sometimes lead us to do things that are irrational and self-destructive. A young woman who I’ve been working with for couple of years and he was struggled with depression on and off for many years, finally seem to be making some headway …

Motivating Healthy Behavior Changes

What is the most effective way of motivating healthy behavior changes? And how does medical practice best  take advantage of information about what motivates people to make positive changes? It should be obvious that just telling someone that a certain behavior is healthy is often not enough to motivate change. An article in the Journal of the American Medical Association Internal …

Impatience Warning

Sometimes I wish that my depressed patients had more impatience. Eagerness for change when you have been depressed for a long time can be a good thing. But if you have bipolar depression, impatience is not always a useful emotion. This past week, several people began expressing impatience with their progress. A couple of them expressed the view that I …

Ready for Change

Ready for Change?

Getting Ready for Change The process of getting ready for change has been the focus of the research of James Prochaska for the last 40 years. James O. Prochaska and Carlo Di Clemente, developed the Transtheoretical Model for change (TTM), which is the most widely accepted framework for understanding change in the mental health and substance use treatment communities. They found …

Hope and Self Efficacy – Gina

Believing you can create change in your life is the foundation for successfully making the change. Self efficacy is the sense that you can make change and thus hope and self-efficacy are intimately connected. Often people with bipolar or depression are overwhelmed with feelings of hopelessness. They feel stuck and unable to manage their moods. And yet a great deal of research shows …

Positive Change or Mania?

Charlie is concerned that by being too positive he will trigger mania. He has been hospitalized once a year and the pattern always seems to be the same. He will have settled into a seemingly fixed state of depression, and then will begin to feel frustrated with that state and tried to make changes to escape from the swampy morass. He …

Breathing Practices for Stress Relief

Breathing Techniques One of the oldest “self help” movements is based on breathing, helping us to use our breath, and how we breathe in order to reduce stress and to achieve a sense of connection with the world around us: Prana Yoga. Prana is the Sanskrit word for “breath” and also means “life.” Therefore, prana can be translated as “the …

Blowing Things Up: Self-Destructive Responses to Frustration

Why do we sometimes come up with self-destructive responses to the unpleasant feeling of being trapped or the anxiety of an unhappy life situation? I talked about this a little bit in an earlier post that was based on an article in the New York Times. In that article, it was noted that many people  may find it so hard to deal with the stress …

Mood Charting Part 1

“My medications work for a while and then they just stop working…” “I have tried everything and nothing works…” “I have been in treatment forever but I just never seem to get better…” In our experience these very common concerns are often symptoms of an everyday problem in psychiatric treatment of mood disorders: it is very hard in a traditional …

Self-Esteem: A Key Aspect of Mental Health

Much has been written about the topic of “self-esteem.” Sometimes the idea almost seems like one of those “buzz” words that doesn’t really mean anything. A significant amount of research points to the development of self-esteem as a key aspect of mental health. Self-esteem builds slowly and its foundation is the sense that we are loved and valued by others. …

Mindfulness and Impermanency: The Practice of Acknowledging the Temporary – Arnrow

After reading this article by TV producer-turned-mindful meditation enthusiast, Mark Koberg, I have been reflecting on how my awareness of permanency, or rather, lack thereof, in my life affects my overall day-to-day experiences. In his account, Koberg shares how a medical diagnosis and a newfound indifference to the career he had been building all of his adulthood ensued a journey …

Be Mindful of Keeping Your Mind Full of Good – Arnrow

Experience-dependent neuroplasticity refers to the brain’s ability to learn, adapt, and evolve to not only our experiences, but also, and perhaps more significantly, our reactions to those experiences. It is almost as if our brains can form habits, and the types of behaviors and patterns that it develops are dependent on how we choose to be. This suggests that the …