Nobody doubts the benefits of exercise for physical health. What isn’t as widely known or discussed is how essential moderate exercise is to our mental wellbeing.  I created an online survey which sought to find out what health strategies helped people who have experienced an episode of depression or anxiety to bounce back from setbacks. I took a holistic approach, and asked people to evaluate the effectiveness of strategies such as exercise, good rest, good nutrition, emotional support from family, friends, and support groups, fulfilling work, hobbies, charity work, as well as traditional approaches like psychological counselling and medication. In all, over 60 strategies were evaluated, and 4080 respondents were asked to rate those they had tried. Exercise was in the top three.

Research shows that a 30 minute brisk walk (or equivalent) significantly improves your mood after 2, 4, 8, and 12 hours compared to those that don’t exercise (Mayo Clinic 2008). Exercise also boosts energy, confidence, and sexual desirability (American Fitness, 19 (6), 32-36).

We can’t control the slings and arrows that come our way on a daily basis, but we can control our daily habits. Incorporating moderate exercise into our day can inoculate us from the prolonged effects of a setback.

Why don’t people exercise?

People typically nominate two main reasons:

· I don’t feel like it – this is particularly applicable to people who are discouraged and/or depressed.

· I don’t have the time – our relentless 24/7 life usually means there are a thousand things to say “yes” to. An essential element of a thriving life is saying “no” to the trivial many, so that you can say “yes” to the vital few. Exercise is definitely in the latter category.

Principles to make exercise central to your life

Find something you enjoy – To sustain regular exercise, it is important to do something that you find pleasant. The traffic in gyms are 30-50% higher in January than other times of the year, as people are suddenly inspired to get fit and lose weight. By March, they have returned to normal levels. It’s not wise to sign up for a gym if you hate them!

I like walking because it allows me to get amongst nature, it’s free, and you can do it anyplace and anytime. Some people keep a walking journal so that they can write down the new things they see, hear, and smell each day. This keeps you present. If you prefer swimming, dancing, cycling, boot camps, or hiring a personal trainer, then do that. To experience the mood enhancement qualities of exercise it is recommended to do 30 minutes, 6 days per week. Although people with depression often don’t feel like exercising, it is important to go against that inclination.

Have modest goals – many people believe that to get the benefits of exercise you have to spend 2 hours in the gym or run a marathon. As highlighted above, this is simply not true. If you have been doing no exercise, start with 15 minutes per day. If you are catatonic and spending all day in bed, just getting out to the letter box each day is a good start that you can build on. Build activity gradually.

Introduce rituals – As highlighted with the gym traffic trends above, changing behaviour requires more than intention. To make it stick, it is essential to introduce daily rituals that prompt the behaviour. For example, rituals could include:

· Laying your clothes out each night when you go to bed so that when you wake up you can dress without thinking and head off.

· As you brush your teeth each morning, put on a pedometer. When you brush at night, take it off and record the steps taken.

· Set a regular time to walk with a friend or work colleagues. Consider walking meetings.

· Consider using a free smart phone app like FitnessPal, which allows you to monitor your exercise and your calorie consumption.

Begin it now.

Graeme Cowan is the author of BACK FROM THE BRINK TOO: Helping your loved one overcome depression, which was SANE Australia’s 2009 Book of the Year – www.IamBackFromTheBrink.com . He went through a 5 year episode of depression which his psychiatrist described as the worst he had ever treated. He now speaks and consults about how to inspire the discouraged to bounce back and thrive. Over 40 free resources can be found at www.Facebook.com/BackFromTheBrink

Tags: back from the brink, Bounce Back, depression treatments, graeme cowan, mood enhancers, natural depression treatments, robust mental health, thrive

There are proven things that leaders can do to create and enhance robust work cultures in challenging times. It is also very easy to be distracted and have practices that destroy organisational energy.

Many people confuse busyness with effectiveness, and hours worked, as a measure of productivity. Multi-tasking is standard practice. Research by David Meyer shows that switching tasks increases the amount of time it takes to finish the primary task you were working on by an average of 25 percent.

In short, juggling activities is incredibly inefficient and ultimately weakens a culture.  This juggling contributes to extraordinary levels of unhealthy stress. The recent RUOK?atWork survey showed that 40% of Australian workers” typically feel stressed out every day with 12% experiencing extreme stress.

Extreme stress leads to suboptimal performance and for some, depression and/or an anxiety disorder. A recent Medibank report reveals that 34% of all lost productivity can be attributed to the absenteeism and presenteeism (people at work but not fully productive) related to depression and anxiety disorders.

Having carefully weighed up the evidence, I believe that these 5 things are critical to having a robust and resilient work culture that thrives.

1. We trumps me

Ideas workers are motivated by purpose. Knowing how their work contributes to the greater good is essential for an energised work force. Leaders who can communicate their mission in a compelling way will increase their employee’s energy levels. No I’m not talking about “Our mission is to maximize shareholder value” but something that let’s everyone know your raison d’être. For example Ramsay Healthcare’s (RHC) “People caring for people”.  Most organisations have these statements framed on the on the wall, it quite another for leaders to consistently “walk the talk”. If it is done well it will pay dividends. In the last 10 years RHC have returned 2500% to shareholders versus 147% for the ASX.

Only 27% of highly stressed employees in the RUOK?atWork Survey agreed with “my organisational purpose energises me” compared to 66% of employees with low levels of stress.

2. Acknowledge Progress and Setbacks

In a surprising study summarized in Harvard Business Review (May 2011), researchers Teresa M. Amabile and Steven J. Kramer interviewed over 12,000 employees – particularly knowledge workers and members of project teams - to discover what motivates them. Respondents said employee recognition is the least effective way to motivate them. Yet, 95% of managers surveyed said they believed employee recognition was the most important way to motivate employees.

In their research, the authors conducted an analysis of daily diaries kept by teammates on a variety of projects. Their conclusion is clear: what motivates people on a day-to-day basis is the belief they are making progress – successful steps forward to achieve a goal.

So, as a leader, what specifically can you do to motivate your team members by supporting their progress?  It is not hard to see where coaching fits in here. However the authors go on to highlight a couple of interesting areas on which to focus introducing the concepts of Catalysts and Nourishers, Inhibitors and Toxins.

It is also essential that supervisors learn to identify and develop employee’s strengths and utilized these to coach and mentor.

Mastering the art of asking “Are you OK?” is essential to stop little problems turning into big ones.

3. Encourage physical wellbeing

In the recent RUOK?atWork Survey only 42% of highly stressed employees said their employer encouraged physical wellbeing compared to 73% of low stress employees. Physical wellbeing can be encouraged by having walking or standing meetings, enrolling employees in the Global Corporate Challenge, having flexible work arrangements that allow time for exercise, gym subsidies.

Interestingly, when we asked employees what were the most effective strategies for reducing harmful stress “doing more exercise” rated second after “speaking to someone at work”. All other strategies nominated were very expensive for a business, such as “take days off” and “look for a new job”. Other elements of wellbeing include knowing and practicing how to relax.

4. Focus on outputs not inputs

Despite extensive research in Daniel Pink’s book “DRIVE: the surprising truth about what motivates us” showing that autonomy and mastery motivate employees, many employers still operate with Industrial Age thinking. For example, most legal firms operate on the billable hour method where employees are asked to account for every 6 minute interval. They are evaluated by how many hours they bill. Lawyers also have the highest levels of depression, substance abuse, and anxiety levels of any profession. This obviously has massive implications for the systems and processes that are utilized by organisations. Do they encourage or inhibit flexibility and mastery?

5. Invest your time wisely

Jennifer Aaker and Melanie Rudd from Stanford University published “If Money Doesn’t Make You Happy, Consider Time,” in the Journal of Consumer Psychology, 2011. They discuss how happiness is indeed a consequence of the choices people make. So what can people do to increase their happiness? Their answer is surprisingly simple: invest your time wisely.

Although happiness is clearly relevant for individuals, businesses should also pay attention. Building a workforce of highly qualified, hard-working, and loyal employees is an essential aspect of staying competitive in today’s global markets. Therefore, being concerned about employee happiness is not just a moral thing to do, but it makes smart business sense as well.

They conclude that the activities that generate the greatest wellbeing are spending time with people you like, work on projects that energize you (these usually allow you to use your strengths), enjoy experiences without actually doing them, focus on the here and now.

What has been your experience? I would welcome your comments/suggestions/questions.

Kind Regards

Graeme

Tags: anxiety at work, depression at work, graeme cowan, mental health at work, resilience, robust cultures, thriving cultures, work stress, workplace mental health

When “BACK FROM THE BRINK: Australians tell their story of overcoming depression” was launched in 2007, I was fortunate that it generated a lot of publicity and I found myself having contact with the general public through talk back radio, book signings, and talks. What truly surprised me was that about 70% of the people who spoke with me were the loved ones of someone living with depression – I thought it would be those with depression. I came to understand that these people were quite desperate to get quality information about how best to assist to person who was struggling. They were also struggling with their own mental health whilst trying to support someone else. That lead me to write “BACK FROM THE BRINK TOO: Helping a loved one overcome depression” which became SANE Australia’s 2009 Book of the Year.

A couple of weeks ago I was in Brisbane delivering a session called BEATING DEPRESSION TOGETHER designed for those with depression and their loved ones. It was once again reinforced how isolated and alone these loved ones feel.

I advocate four things to keep in mind when you discover that a loved one is depressed:

1. learn about depression types and effective treatments
2. help find competent professionals for them
3. It’s not your fault
4. Take care of yourself – you can’t sustain care if you burn yourself out.

I go into a lot of depth into each of these in BACK FROM THE BRINK TOO.

Where can depression caregivers get emotional support?

ARAFMI – Association for the Relatives and Friends of the Mentally Ill

This group has been around for a long time and from anecdotal feedback, it appears that its support groups appear to be more focussed towards those supporting someone with a chronic illness such as schizophrenia. In their resources section they do have a very good overview of legislation pertaining to carers. They have support groups and discussion forum – including “living with a husband with anxiety and depression”.

Carers NSW

There is a Carer’s group in each state – each with a separate website. This group is targeted to all carers – not just those with a loved one with a mental illness. Having said that, because mental illness is a significant area they have dedicated group focussed on the needs of this community. They have a good listing of information and resources for carers. They also have a 6 carer phases interactive course.

Partners in Depression

I really like what I hear about this group. My friend Lucy Brogden is the patron for the organisation and first brought it to my attention. It is run by the not for profit Hunter Institute of Mental Health and the development of the course was jointly funded by beyondblue. It has also received some funding from NIB Health Fund.

Their centre piece is the Partners in Depression Program.

Partners in Depression is a group education program designed to address the information and support needs of those who care for or love a person experiencing depression. It is a six session program run by two facilitators in community settings.  

The six session format of the program includes coverage of the following topics:

• Session 1 - Introductions and building awareness
• Session 2 - Insight to caring, understanding depression and its treatments
• Session 3 - The caring and support experience
• Session 4 - The support experience and introduction to cognitive behaviour therapy
• Session 5 - Suicidality, self harm and communication strategies
• Session 6 - Help seeking, support and resources and planning for the future

I really like the fact that it has been developed knowing the significant stress that is placed on a caregiver and it provides practical steps. They have developed a train the trainer model which means there are now a number of groups run around Australia.

What’s been your experience?

Have you tried any of these groups? What’s been your experience? Have you found other places to get emotional support? How do you sustain your energy?

Kind Regards

Graeme Cowan

Tags: back from the brink, depression, effective depression treatments, graeme cowan, natural depression treatments, overcoming depression, partners in depression, partners with depression

In an alarming indictment of Australian risk management procedures, over 50% of employees don’t believe that there are systems and management practices in place to stop little problems turning into big ones, or in providing clear guidance for handling a crisis, an RU OK? at Work survey revealed.

It also showed that 13% of Australians feel that nobody at their workplace cares about them as a person.  Graeme Cowan, Director of R U OK? at Work says these figures have huge implications for morale and organisational productivity.

 Not happy Jan….

The survey, conducted in July by AMR Interactive, was designed to drill down to root causes of workplace stress. “The R U OK? at Work survey shows how these issues are manifesting,” says Cowan with 40% of people saying they typically feel tense or stressed out at work; with 10% highly stressed.

Cowan believes management need to do more to monitor staff and be proactive when noticing problems. “We’re seeing a real gap here, where people need to be checked in on. The survey shows the most vulnerable do not seek help. Managers are letting them fall through the gaps.”

This stress has substantial implications for productivity, with 75% of stressed workers reporting that they are not achieving all they are capable of. Only 30% of these stressed workers are satisfied with the work/life practices of their organisation compared to 80% satisfaction for non stressed employees.

 In a stark comparison, 77% of non stressed workers said their organisation encouraged physical wellbeing, whilst only 39% of stressed employees felt the same.

What can employees  do  to help colleagues?

1.       Learn how to ask “Are you OK?” to someone you think may be struggling and encourage them to seek expert help – to access free guides register your business at www.ruokday.com.au

2.       Encourage your team to participate in RUOK?atWork on Thursday September 15.

3.       Consider walking meetings. A Harvard study shows they produce high quality outcomes in 20% less time.

Implications for leadership

1.       Examine why most employees don’t believe there are systems in place to stop little problems turning into big ones.

2.       Consider how you can better encourage physical and mental wellbeing in the workplace

3.       How can you better communicate to employees the community benefits of your organisation’s mission and build in better recognition practices?

What is the RUOK? at Work Program?

On Thursday September 15 participating organisations will invite their employees to reach out to someone they are concerned about – either a loved one or a work colleague - and ask “Are you OK?”

In the time it takes to have a coffee, you can start a conversation that could change a life. Join 2000 organisations and register for free at www.ruokday.com.au to access full resources and merchandising material.

About the RUOK? at Work Survey

AMR interviewed 764 employed Australian residents living across all states and territory, to understand Australians’ experience of stress in the workplace from July 11-29, 2011. The data has been weighted to be representative of the employed Australian population. The questions were based on the findings of a global literature search that identifies root causes of harmful stress.

The full survey results and commentary can be down loaded.

For further information please contact Graeme Cowan on graeme@graemecowan.com.au or 0414 487 072.

Tags: anxiety at work, bounce back and thrive, depression at work, graeme cowan, lost productivity, ruok?atwork, ruok?day, stopping little problems becoming big ones, workplace mental health, workplace stress

Between 2000-2005 I went through, what my psychiatrist described as the worst episode of depression he had ever treated. Although I had experienced four major episodes of depression previously, this was by far the worst. During that time I was hospitalised 4 times and attempted suicide. I tried 23 different medications, underwent ECT (shock treatment) on 20 occasions, tried Transcranial Magnetic Stimulation, Acupuncture, Kinesiology, Cognitive Behavioral Therapy, and participated in many other programs related to the treatment of clinical depression.

Generally there are thought to be 2 major types of depression, reactive – which occurs due to adverse circumstances, and melancholic – which seems to be more biological in nature, and can occur for no apparent reason. The latter was my diagnosis. Whatever  the cause,  I know it is impossible to describe the despair I felt.

After coming out of a 9 week stint in a psychiatric hospital in 2005, I began to walk regularly every day (even though I didn’t feel like it) and began having regular contact with family and friends who I had been isolating from (didn’t feel like that either). I also began taking a higher dose of a medication I had been on. Over the next  4 months, my mood lifted a little. A friend then encouraged me to do a meditation course. I had tried this when I was severely depressed, but found that I couldn’t concentrate. This time I was able to experience peace and this further lifted my mood.

 When I was at my worst, I yearned for stories of people who had been through what I was feeling and had come out the other side. Now that my mood had lifted significantly, I decided to prepare a book that told authentic stories of hope.

In 2007, “BACK FROM THE BRINK: Australians tell their stories of overcoming depression” was launched at the Black Dog Institute in Sydney. In it I interviewed people like the ex WA Premier, Geoff Gallop, Olympic Swimming Gold Medallist’s John Konrads and Petria Thomas, artist Margaret Olley, poet Les Murray, and 7 other everyday Australians. These courageous people told their stories with honesty and dignity.

The book launch lead to around 150 media interviews and book signings. What astonished me was that around 70% of the people who spoke to me during these events, were loved ones of the depressed person, desperate to know how they could make a difference. This lead to me writing “BACK FROM THE BRINK TOO: Helping your loved one overcome depression” which was awarded SANE’s 2009 Book of the Year.

Through the process of writing the books and afterwards, I interviewed over 5000 people, either in person or via surveys, to understand their strategies for bouncing back. This is what I’ve learnt.

When you are severely depressed there is no light at the end of the tunnel. I know from personal experience that you can reach a point where you TOTALLY lose hope. This emphasizes two things. It’s essential to act early and seek help before you slip below the water. The cargiver can play a critical role by providing much needed emotional support and encouragement.  Carers can often they feel pushed away, but they should be assured that this is the response of someone in great pain who is lashing out.

The mental health system is extraordinarily fragmented. There are resources out there, but it is incredibly difficult to find holistic solutions. For those trying to make sense of it when they are depressed, it is almost impossible. For a comprehensive list of helplines and mental health websites there is a free ebook at www.DepressionCarer.com

If you’re holding a hammer, everything looks like a nail. Mental health professionals are very well meaning, but in most cases, the communication between say a GP, psychologist, psychiatrist, community health worker, naturopath, hospital employees, etc, about your case is virtually zero. You may find that, for example, your psychologist recommends Cognitive Behaviour Therapy, your psychiatrist antidepressants, your naturopath St Johns Wart, a GP exercise. What complicates this further is that some health professionals are openly dismissive of the advice of others, leaving you wondering who to believe. Some fantastic GP’s play the role of a defacto case manager and help guide people through this maze. Unfortunately they are rare. If you do not believe your GP has good expertise in mental health,  go to www.beyondblue.org.au and do a postcode search to identify doctors that have a special interest (and training) in your area.

There are multiple tracks to the land of milk and honey  The term “depression” is used to cover a myriad of situations and symptoms. The vast majority of GP’s have a one size fits all approach which is usually just drug or therapy oriented. Everyone’s path to recovery is unique – there is no golden bullet. In my view and from what 5000 people have told me, you are best to follow multiple strategies. When I asked people who had overcome or managed their depression what worked best for them they listed the following 7 strategies: exercise, support of family and friends, psychological counselling, fulfilling work, meditation/relaxation, nutrition, and antidepressants. To see the details of the research you can download a free ebook from www.IamBackFromTheBrink.com

In summary, if my best friend experienced the symptoms of depression every day for two weeks this would be my advice to them:

1.       Immediately encourage them to see their GP (or help them find one with mental health expertise – see above).

2.       Encourage them to share what is happening to them with a couple of trusted friends/family members.

3.       Encourage them to begin walking (or equivalent) every day and offer to accompany them.

4.       Encourage them to set moderate goals for the next week for the above 3 areas - ask them what they think is realistic.

What thoughts/comments/questions do you have about this article? What advice would you give a best friend who you thought was depressed? Please reply to this post.

Kind Regards

Graeme

Graeme Cowan is an International Speaker and Author who educates people on how to bounce back from challenging times.  www.GraemeCowan.com.au

Tags: Bounce Back, graeme cowan, overcome adversity, overcoming depression, resilience

I was recently approached by Susan White, a researcher and writer, who asked if she could write a guest blog. When I looked at some of her articles, I was impressed with how she had found some excellent resources on the net for the subjects she was researching.

For regular readers of this blog you’ll know that I am a strong advocate of regular exercise for anyone, but particularly if you have been living with a mood disorder. The evidence is overwhelming; exercise is the best self help strategy for those of us that are susceptible to depression. I decided to challenge Susan to find some helpful websites to stay with a regular exercise program. So without further introduction, here they are.

10 Websites That Can Help You Stick to Your Exercise Program

Along with a sensible diet, it is probably the most important contributor to good health, and without exercise to substantiate and augment your choice of healthy food, you’re not doing the best you can to promote your health. A good diet provides you with energy and nutrients to get on with life, and exercise improves your wellness quotient by augmenting your physical and mental health, improving bone and muscle strength, boosting blood circulation, and keeping you fit and strong. The problem with exercise is that most people have trouble sticking to their routine; laziness sets in or work takes priority, and sooner or later, working out is relegated to the wayside. If you want some inspiration and motivation to help you stick to your exercise program, look no further than these websites:

1.      Everyday Health: This is a great place for people whose busy schedules don’t allow them to follow strict and time-bound exercise programs. It teaches you how to take advantage of everyday activities to boost your health and get your daily dose of exercise.

2.      Mayo Clinic: Get information from a trusted online source on why exercise is important for you and why it must form a part of your life.

3.      Mama’s Health: This site has a comprehensive yet precise overview of the various dangers caused by the lack of exercise. When you don’t work out, you tend to become overweight and even obese, and this could cause significant health issues.

4.      Living Health: If you’re worried about accidental injuries when working out, check out this site for safety tips when working out – find out the best ways to exercise without causing harm to your body.

5.      About Exercise: If you’re on vacation and worried about gaining weight because of all the good food you’re eating and the visible lack of exercise, this site offers great tips and tricks on how to work in a workout into your vacation.

6.      Essortment: If you’re stuck at home with no access to a gym or park, find out how you can continue working out at home with these great exercise programs.

7.      Medicine Net: Sidelined by an injury and worried you’re going to gain weight because you cannot exercise? Check out this site for safe ways to work out when you’re incapacitated by illness or injury.

8.      Web MD: Pregnant and worried about unnecessary weight gain and the wellbeing of your unborn child? Go here to find out how you can exercise safely when you’re expecting and stay healthy in the process.

9.      Workout Mommy: The best way for new moms to lose weight is to start exercising as soon as your doctor says it’s ok to start working out; and if you’re looking for ideas and tips on the fastest and safest ways to lose weight, this site offers great advice.

10.  Senior Fitness Suite: As you age, it becomes harder to maintain the intensity of your workout program; you’re worried about your safety and fitness. Continue to work out with no worries with tips and advice on senior fitness from this website.

Exercise is an integral aspect to a healthy life, so ensure that you stick to your workout routine without providing room for excuses.

By-line:

This article is contributed by Susan White, who regularly writes on the subject of surgical technician schools. She invites your questions, comments at her email address: susan.white33@gmail.com.

I’ve checked out the websites and they do all have a great perspective on different elements of maintaining exercise.

I also wanted to add two sites myself:

SparkPeople.com is a free online diet and healthy living community with over 3 million members who provide support and motivation to each other. I first saw an article on this in Fortune Magazine described as the “Facebook for dieters”. It boasts some very impressive results and is entirely free. There is a lot of social support to help you achieve your goals.

FitDay Another free site which I have heard very good things about. A friend of mine is writing a weight loss book and she rates this very highly.

Navigating a meaningful life

I truly believe that we all have wonderful strengths and gifts, and by using these for the benefit of others (and ourselves), we can have a wonderful life. I am presenting two seminars about how I believe this is possible for everyone – unfortunately only in the Sydney area – but if there is enough interest we may look at presenting it in a webinar format. It is hosted by my friends the Brahma Kumaris – there is no set cost – you are invited to make a donation.

Saturday September 11, 10.30am- 4pm Wilton – a beautiful retreat about 1 hour south west from Sydney CBD. Register here

Wednesday September 15, 6.00pm- 8.00pm – East Sydney – City Fringe Meditation Space

Register at  eastsydney@au.bkwsu.org

If you have tried any of the exercise sites or ideas above please let us know how you found them. Likewise, if you have found something that works for you, please let us know by responding to this blog.

Kind Regards

Graeme

Tags: back from the brink, depression anxiety, depression help, depression research, depression treatments, exercise and depression, graeme cowan, self help

I know through the emails I receive and the feedback I get from my GROW group members that  a lot of people find the Christmas period very unsettling and depressing. Often it brings into focus what we don’t have or highlights difficult family relationships.

I came across a very good paper from the Internet called “10 Things Science Says Will Make You Happy”. Whilst I usually shudder at these formulaic papers that promise happiness and fulfillment, this is a little different in that it is based on quantitative studies from positive psychology from the likes of Ed Diener, Standford Psychologist Sonja Lyubomirsky, and ethicist Stephen Post. They have studied people all over the world. Here are 10 scientifically proven strategies for getting happy.

1. Savour Everyday Moments
2. Avoid Comparisons
3. Put Money Low on the List
4. Have Meaningful goals
5. Take Initiative at Work
6. Make friends, treasure family
7. Smile even when you don’t feel like it
8. Say thankyou like you mean it
9. Get out and exercise
10. Give it away, give it away now

For full details of the paper go to the news section of www.IamBackFromTheBrink.com

I think this is a very interesting list as it really parallels my experience in overcoming depression.

Make 2009 depression free

Whilst most of you would know that I don’t believe in quick fixes for depression, I believe the key to starting a more fulfilling life is to take appropriate action. I am going to be reading this paper to my GROW group tonight and ask them if they would like to choose 2 of these strategies that they would like to concentrate on for the next 3 months.

When we meet back on January 5 I will ask them to describe what they will be doing to make these things a higher priority in there life. Over the Christmas break when things get a bit difficult they can reflect on what they will be doing to make 2009 more pleasant.

I hope all my readers and visitors have a restful break and feel the sense of a new dawn in 2009.

Kind Regards

Graeme

Graeme Cowan

www.IamBackFromTheBrink.com

Tags: back from the brink, beating depression, depression, graeme cowan, happiness

The tragic news today of Richard Marslands suicide really brings home the point that we need to watch out for each other during this stressful period. Marsland was the popular co host of MMM Melbourne’s morning breakfast program.

Whilst we can never know what was going through his head, research shows that the Christmas period is often a very unpleasant time for lots of people. After a year of frenetic activity some people find they don’t always have the close friends and family that are portrayed in all the advertisements. Here are some thoughts to help get you grounded:

Step Back

While everyone tries to do a million things during these next 3 weeks it is important to take some time to step back from the activity and realise that you don’t “have to” do anything. You don’t have to spend thousands of dollars or go to constant parties to be worthwhile. See the activity for what it is. Unfortunately much of the commercial world sees this period as an opportunity to get people to spend lots of money and to forget about the true meaning of Christmas. Make a list of what you have to do before Chistmas and really consider what is essential and what would be nice to do.

Experience the now

Try to find something that really allows you to experience the moment. What many of prophets have known for millenniums and which modern science is now just realising is that the capacity to live in the now is often the secret to a fulfilling life. This is the Buddhist concept of mindfulness. Psychology Today produced a wonderful, practical story called “Six Steps to living in the moment” http://www.psychologytoday.com/articles/index.php?term=pto-20081027-000001&print=1

Reach out

In this time of 24/7 activity many of us forget to take time to reach out to others when they are having a hard time or if we are experiencing difficulties. In the 12 Step mental health program GROW there is a saying that “Friendship is the special key to mental health”. Through my own experiences, I am totally convinced this is the case. When you care for another it often takes you outside your own issues. “To have a friend, be a friend.”

Value yourself and others

“As I am healed and harmonized by responding to the offer of true friendship, so the measure of my maturity is my capacity to be a true friend.” GROW saying www.grow.net.au Connecting with others really helps with loneliness and sometimes we forget to give this the priority it deserves.

If anyone else has any suggestions or thoughts about how to make this period less lonely or stressful please respond to this blog. 

Look out for each other.

Kind Regards

Graeme

www.IamBackFromTheBrink.com

Tags: back from the brink, depression, graeme cowan, stress, suicide

Since the launch of BACK FROM THE BRINK TOO I have been able to research a number of visitors to my site to find out how I can further help the person suffering from depression and their caregiver.

The people that responded to the survey said that one of the things they would really value was the opportunity to participate in an anonymous telephone seminar on how the sufferer and their caregiver can work together to overcome depression.

I have come across some technology that enables the participants to either listen via their computer with speakers (using the internet) or by phone. It would also be possible to listen to a recording if you weren’t able to make the designated time. It will also be possible for me to answer questions raised before each seminar.

This type of format would allow me to share a much broader range of information than is possible in a book. In particular, with each point raised, I would like to share the perspective of both the person living with depression and the caregiver.

I have also come to realise that whilst some people like reading books, there are many others that would prefer to listen and watch.

Broadly speaking, I would see 4 seminars each being of around 60-90 minutes on a Tuesday night at 8pm, Sydney, Australia time. Each seminar will have accompanying materials

WEEK 1: WHAT REALLY, REALLY, WORKS IN MANAGING/ OVERCOMING DEPRESSION?

This will briefly outline the symptoms of depression but focus mainly on the evidence based strategies that are most effective for overcoming depression. I will outline a specific plan of action I recommend.

WEEK 2: FINDING THE RIGHT HELP FOR THE SUFFERER AND CAREGIVER

This week will show sufferers and carers how to find appropriate mental health professionals. It will include strategies to encourage the sufferer to seek help. It will also explain the mental health maze and how to access the right expertise. Getting the correct diagnosis and treatment is fundamental to recovery.

WEEK 3: BUILDING A SUPPORT NETWORK FOR THE SUFFERER AND CAREGIVER

Never have both parties been more in need of the care of family and friends. I will show how to build a plan brick by brick so both the sufferer and their caregiver can feel well supported. This support and cooperation is essential for implementing treatment strategies. Friendship is the special key to mental health.

WEEK 4: HELPING TO PREVENT A CRISIS AND SUSTAINING THE CARE

The taboo subject of self harm and suicide will be discussed from the perspective of the person living with depression and their loved ones. Strategies to help prevent a crisis occurring will be clearly explained. Recovery from depression is rarely a straight line and I will discuss what both parties can do when the road gets rocky. I will also outline some case studies of people who have been transformed by depression and gone on to lead very fulfilling lives.

There are of course costs involved in putting something like this on, but I plan to make Week 1 free so people can try before they buy.

The first seminar which will be on November 25^th, 2008.

If you have any questions or comments please respond to this blog.

Kind Regards

Graeme

Graeme Cowan

www.IamBackFromTheBrink.com

Tags: back from the brink too, depression caregivers, depression treatments, graeme cowan, overcoming depression

What is spirituality?

I believe spirituality is identifying the things that are truly important to you and giving them the priority they deserve.

How to overcome depression?

Some time back I was asked to speak regarding spiritual solutions to depression. Now I know more than most that the word depression covers a myriad of conditions and I hesitate to talk about simple cures. For those that know me I believe there are 6 strategies you need to focus on when trying to manage/ overcome depression: exercise, support from family and friends, psychological counselling, fulfilling work, relaxation/meditation, and medication.

What underpins all these things?

In my own recovery, I found that when I was severely depressed, I was best to focus on exercise and contact with family and friends. As I started to improve, I embraced meditation and this really helped with being centred and seeing things with new clarity. I came to realise that when I looked back to my past, much of my self esteem was tied up with external achievements. When things were going well I was fine and when they weren’t I crumbled. I now believe that striving to be of service to others is the key to my mental health. I’m not saying that this is the case for everyone but I have certainly found it to be true for me.

Who am I?

I have spoken on several occasions with Charlie Hogg, The Director of the Brahma Kumaris in Australia. Over the years Charlie has helped thousands of people learn how to meditate. He says that 80% of the people who come to learn are struggling with depression and/or an anxiety disorder. Many have been trying to find happiness and peace through achievements and material possessions and have found that to be a losing battle. They think of themselves as their gender, occupation, marital status, income level etc. When these don’t measure up with their expectations of the perfect life they feel disillusioned.

Source of Happiness

Charlie has no income, and no traditional material possessions, yet he is one of the happiest and most positive people I know. He truly feels fulfilled when he is serving others. When I was interviewed recently by Richard Fiedler on the Conversation Hour, he made the comment that the happiest people he has interviewed (and his has spoken to an incredible cross section) are those that are dedicated to helping others.

This is no quick fix

What I am describing above is no quick fix, but I believe that finding our what is truly important to you and then spending a lot of your time addressing this purpose in central to sustainable happiness and fulfillment. An important part of this is understanding your strengths and finding out what special skills or qualities you have that you like to use. Martin Seligman did some great work in this area in his book Authentic Happiness - see http://www.authentichappiness.sas.upenn.edu/Default.aspx . At this website you will find some tools to help you understand your strenghts

Brinkmanship

I believe that depression, like any adversity has the potential to be transformed into a gift. If through your pain you are able to come out the other side with new priorities in life and a new mission then I believe you can consider yourself blessed. Don’t get me wrong. I know that depression can be a living hell but like every crisis it can EVENTUALLY be turned into an opportunity. I believe that depression has such a high recurrence rate because people that don’t come to terms with what is important to them and change their lifestyle accordingly have to eventually revisit it.

For an excellent artictle on this subject from the Mayo Clinic please see: http://www.revolutionhealth.com/conditions/mental-behavioral-health/bipolar-disorder/living-with-bipolar-disorder/spirituality-stress-relief?msc=A62687 

If you have a view on this topic, please respond to this post.

KInd Regards

Graeme

Tags: anxiety, back from the brink, depression, depression treatments, graeme cowan, spiritual solutions