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Happiness Isn’t Brain Surgery
Causes of Depressive Symptoms and Ways to Address Them
Presented by: Dr. Dawn-Elise Snipes  Executive Director, AllCEUs
Podcast Host: Counselor Toolbox & Happiness isn’t Brain Surgery
Author: Journey to Recovery (2015) & Happiness Isn’t Brain Surgery (2017)

Objectives
~    Define Depression
~    Explore why you just can’t take a pill to fix it

What is Depression?
~    Symptoms
~    Lack of pleasure/Apathy most days for a period of at least 2 weeks
~    Fatigue
~    Sleep disturbances
~    Eating changes
~    Difficulty concentrating
~    Slowed thinking, speaking or body movements
~    Angry outbursts, irritability or frustration, even over small matters
~    Anxiety, agitation or restlessness
~    Unexplained physical problems, such as back pain, headaches, stomach upset
~    Recurrent thoughts of suicide
~    If you have suicidal thoughts, call 911 or go to your local emergency room

Depression is NOT One Size Fits All
~    Each person may have a different set of symptoms
~    Even people with the same symptoms may need different treatments because there are many things that can cause the SAME symptom
~    Example: Sleep
~    Shift work
~    Circadian rhythm disruption
~    Too much caffeine or other stimulants
~    Using sleep aids that impair quality sleep
~    Light in the sleeping environment
~    Hormone changes (not limited to hot flashes)
~    Thyroid imbalances
Why Can’t I just Take a Pill
~    SSRIs only work for a small percentage of the population with depression
~    Effectiveness of antidepressants: an evidence myth constructed from a thousand randomized trials  (National Library of Medicine Article)
~    A study in the Journal of the American Medical Association says that SSRI's like Paxil and Prozac are no more effective in treating depression than a placebo pill. That means they are 33 per cent effective
~    Depression may be caused by an imbalance of serotonin or norepinepherine or dopamine or a combination of 2 or more of these things
~    The bigger question is what is causing the imbalance?
~    Think of taking a pill like …addressing a water leak by turning up the water pressure
Summary
~    Depression is diagnosed by a “cluster” of symptoms
~    Depression is often a symptom of an underlying problem (not always cognitive or trauma based)
~    Health and Happiness require eliminating/addressing at least 4 symptoms of depression.
~    Sleep disturbances
~    Unexplained pain
~    Fatigue
~    Lack of motivation/Apathy
~    The next presentations present possible causes for each symptom and things you can consider trying to improve things (with consult from your doctor)
Connect With Us

Happiness Isn’t Brain Surgery
Causes of Depressive Symptoms and Ways to Address Them
Presented by: Dr. Dawn-Elise Snipes  Executive Director, AllCEUs
Podcast Host: Counselor Toolbox & Happiness isn’t Brain Surgery
Author: Journey to Recovery (2015) & Happiness Isn’t Brain Surgery (2017)

Objectives
~    Review some of the causes of fatigue which may contribute to feelings of depression
~    Identify interventions which may help improve energy and motivation
Fatigue
~    Poor Sleep
~    Poor nutrition
~    Crap in = Crap Out:
~    Vitamins are “spark plugs” that help your body use the proteins and energy to make things like serotonin and melatonin
~    Anemia
~    Not enough calories
~    Insulin Resistance (body doesn’t process carbs like it should)
~    Caffeine overload
~    Food allergies
Fatigue
~    Dehydration
~    Stress/Anxiety
~    Impairs sleep
~    Distress Tolerance
~    Vulnerability Prevention
~    Keeps you “idling”
~    Mindfulness
~    Purposeful Action
~    Can lead to exhaustion and feelings of hopelessness and helplessness (depression)
~    Radical Acceptance
~    Purposeful Action

Fatigue
~    Insufficient or Excess Physical Activity
~    A body in motion stays in motion…
~    Ensure enough recovery time especially if life is otherwise stressful
~    Chronic pain
~    Yoga
~    Mild Exercise/Stretching
~    Massage/Accupressure
~    Guided Imagery
~    Chronic Fatigue Syndrome & Lyme Disease

Fatigue
~    Hypothyroid
~    Biologically Based (Thyroid disease etc)
~    Nutritionally Based (insufficient iodine)
~    Hormone changes esp. related to estrogen and testosterone
~    Diabetes
~    Heart disease

Summary
~    Poor sleep almost always causes fatigue BUT Fatigue is not always caused by poor sleep
~    Regularly feeling fatigued can cause feelings of hopelessness and helplessness (depression)
~    If you are feeling fatigued, not on you’re a game, your body may perceive this as a threat and raise cortisol levels which increases irritability, burns more energy and keeps you fatigued
~    Chronic stress can cause fatigue
~    When a chronic stressor cannot be stopped, sometimes your body will “cut it’s losses”
~    Addressing fatigue means looking at your whole body and lifestyle to identify what could be causing yours

Resources
~    http://www.webmd.com/women/guide/why-so-tired-10-causes-fatigue
~    http://www.mayoclinic.org/symptoms/fatigue/basics/causes/SYM-20050894
~    http://drcederquist.com/insulin-resistance/symptoms-of-insulin-resistance-tired-after-lunch
~    http://www.onhealth.com/content/1/causes_of_fatigue

Connect With Us

Happiness Isn’t Brain Surgery
Causes of Depressive Symptoms and Ways to Address Them
Presented by: Dr. Dawn-Elise Snipes  Executive Director, AllCEUs
Podcast Host: Counselor Toolbox & Happiness isn’t Brain Surgery
Author: Journey to Recovery (2015) & Happiness Isn’t Brain Surgery (2017)

Objectives
~    Review the causes, consequences and possible interventions for sleep disturbances
Sleep Disruption
~    Caffeine (12), Nicotine (1-2), Decongestants(3), Alcohol (+/- 1 hour per drink)
~    Antihistamines/Sleep Aids
~    Stress
~    Increases cortisol -reduces serotonin – reduces melatonin-impairs sleep (Think soldier in a foxhole or new parent)
~    Guided imagery, meditation, progressive muscular relaxation
~    Sleeping too much or naps
~    Set a sleep schedule
~    Create a sleep routine
~    Avoid naps longer than 45 minutes
Sleep Disruption
~    Seasonal Affective Disorder (Sunlight)
~    Daylight replacement lights
~    Get sun when you can
~    Get an office with a window
~    Allergies
~    Air purifiers
~    Change sheets
~    Keep animals off the bed
~    Pain/Hot Spots
~    Body perceives pain as stress/threat
~    Invest in a good pillow and cooling mattress topper
Sleep Disruption
~    Noise: Ear plugs or wireless headphones
~    Light
~    Eye mask
~    Darkening blinds
~    Blue-blockers
~    Bathroom
~    Red-light nightlight
~    Get most hydration before 6pm
~    Sip don’t gulp at night
~    Nutrition
~    Quality proteins with tryptophan
~    Sufficient hydration

Sleep Disruption
~    Insufficient Serotonin or Melatonin
~    Stress reduces serotonin  reduces melatonin
~    We produce less melatonin as we age.
~    Most OTC melatonin supplements are
~    Some people (especially those with depression and anxiety symptoms may not have enough serotonin getting through)  SSRIs may help
~    Sleep Apnea
~    Don’t drink alcohol before bed
~    Talk with doctor about CPAP machine
~    Certain supplements have shown promise

Note: Before adding any type of supplement check with your physician

Summary
~    Lack of QUALITY sleep impacts your:
~    Energy  desire to nap/alter sleep schedule  circadian rhythm disruption
~    Eating hormones
~    Ability to tolerate stress
~    Pain tolerance (which impacts your sleep)
~    Recovery and overall happiness require that you get sufficient QUALITY sleep for you. (Caffeine fueled awakeness propels you into a state of burnout)