Chocolate against Stress and Depression

Researchers have found that chocolate can make some people who are prone to depression less anxious and less irritable. There is a downside, as the chocolate is laden with fat and sugar. Several recent studies provided the scientific background to the common knowledge that chocolate has a definite upside as an anti-depressant.


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A study of 3,000 people by the Black Dog Institute found 45 per cent of people with depression craved chocolate. "Of those 45 per cent, 60 per cent found that the chocolate improved their mood when they were depressed," Joanne Crawford, study co-author said.


Researchers found that among the depressed, those who were anxious or worriers were more likely to benefit from the sweet treats. They believe it is the endorphins and opoids in chocolate which make people feel more relaxed. "The opoids are morphine-like and lower pain and that also flows through into mental wellbeing," Professor Gordon Parker from the Black Dog Institute said.


Swimming star John Konrads battled depression, often turning to chocolate when he felt low. "I thought it was a pick-me-up, almost like a cup of coffee, but to hear that it's a soother makes sense to me with hindsight," he said.


While it is too early for doctors to start prescribing chocolate for depression, this study does prove that it has tangible benefits in fighting mood disorders. "I think this will be reassuring to many people who will say this just merely confirms what I have found out over the years," Professor Parker said.


The only caveat is that even as an anti-depressant, when it comes to chocolate, moderation is the key.


Another study showed  that 40 grams of dark chocolate per day reduces the urinary excretion of the stress hormone cortisol and it almost normalizes the stress related differences in energy metabolism and gut microbial activities between participants with low and high anxiety traits. Already after one week metabolic changes were evident in the metabolic profiles of participants compared to the baseline analyses. This became more significant after two weeks of dark chocolate at 40 grams per day. The metabolic changes in both endogenous and gut microbial metabolism were evident.



Comparing the groups with low and high anxiety traits revealed a decreased level of urinary stress hormone levels in the participants with high level trait anxiety after two weeks of dark chocolate. This study strongly suggests potential beneficial implications of dark chocolate consumption for reduction of mental and/or physical stress and improvement of the metabolic response to stress. 


How Can Chocolate Really Help Depression Symptoms?



The carbohydrates in chocolate increase neurotransmitters, such as: serotonin, dopamine and phenylethylamine, which alleviate depression, and give general feelings of well-being. Cocoa also contains M A O inhibitors (monoamine oxidase inhibitors) which help prolong the benefits of neurotransmitters. Cocoa also raises endorphins, which increase pleasure and lessen pain.


The vitamins found in cocoa are:
- Vitamins B1,2,3,5, and 11 which, in conjunction with other vitamins, help release energy from food, and aid the formation of the body's defenses.

- Vitamin D which helps the uptake of calcium and phosphorus, good for teeth and bones.

- Vitamin E has antioxidant properties, helps build muscle, and promotes the production of red blood cells, and protects cell walls.


All these benefits come from pure cocoa, or dark chocolate, the higher cocoa percentage, the better. Chocolate with 80% cocoa, or higher, is perfect. Though of course, the higher the cocoa percentage, the more bitter the taste.


This pure chocolate, and Cocoa itself, will give you all these benefits. Although to the real chocolate lover, even milk chocolate will give them a good feeling. Just its texture, the smooth silkiness in the mouth, will give feelings of pleasure.


Limitations



Most of the studies concluded that the chocolate’s advantages on mood are thought to be short-lived, a momentary band-aid to a bigger difficulty. While chocolate may lift up your mood at first, it rapidly wears off. So, be careful to increase your dose to get the better anti-depressant effect. Otherwise, the positive influence of this “happy food” can be converted for the significant harm to your health.


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Sources and Additional Information:
http://www.healblog.net/medical/can-be-chocolate-linked-to-depression/

Lifestyle changes to help you deal with depression

If you are affected by depression, you are not “just” sad or upset; you have a condition that involves intense feelings of persistent sadness, helplessness and hopelessness, together with physical problems such as sleeplessness, loss of energy, and physical aches and pains.



Depression is an illness and you need support to help fight it. Treatments can involve a variety of different approaches including antidepressants and psychological therapies. But there are also many self-help techniques you can use to complement professional treatment.



Options include attending a self-help group, making changes to your diet, improving your sleep habits and learning relaxation techniques. Research on acupuncture, herbal medicines (including St. John’s Wort), and aromatherapy suggests that these treatments can help to reduce anxiety and to alleviate mild depression.
Don’t expect too much of yourself, as depression makes it difficult to do what you need to feel better, but you do have some control. Make small changes, persist with them, and you will begin to notice a benefit.



Of course, it’s not that easy. Even small changes may seem impossible, so it’s crucial not to pressure yourself to take action. Imagine yourself completing a few small goals to start with. Consider the resources available to you: friends, loved ones, doctors, information, support from an employer, health facilities, outdoors areas to relax in. Gathering information can help reduce the misconceptions, guilt and fear which are often associated with depression. Look out for books and websites on depression.



Ideas for action include taking a short walk, calling a trusted friend, sending a few emails. If you feel up to it, think about communicating with other people in a similar situation. Sharing experiences within supportive relationships can help alleviate your depression and provide new coping strategies. It can be hard to maintain perspective on your own so, although it can be a challenge, it is worth breaking out of the isolation and reaching out for help.



Once they know how you are feeling, trusted friends and family members will want to help you through this tough time. If you’ve had some bad news or a major upset, tell someone how you feel. You may need to talk (and maybe cry) about it more than once, but a good friend will understand.



Make plans to have lunch or coffee with a friend and explain the situation. You could ask them to check in with you regularly, and set regular events for the two of you such as going to the movies, a concert, a museum, to dinner, or to a small gathering.



Depression can increase your tension, stress and anxiety, so relaxation is an important element of recovery. There are many ways to relax - yoga, reading, listening to a relaxation tape, or getting away for a short holiday. On the other hand, some people unwind best through a more physical activity. Perhaps there is a form of gentle exercise that appeals to you and will make you feel more positive. Taking a walk in the sunshine provides exercise, fresh air, vitamin D, and removes you from your comfort zone if you tend to stay at home.



Dietary changes are a sensible idea to support your recovery from depression. Often people find that their appetite decreases or increases significantly, so try to make sure that you eat regular, appropriate amounts of food, ideally including fresh fruit and vegetables. Certain nutrients, like Omega 3 (found in oily fish, flax/linseed and olive oil) are thought to be especially beneficial. If you’re really struggling to eat well, invest in vitamin or fish oil supplements.



Aim to maintain any hobbies or interests you normally have, if only just a few minutes each day. Routine is essential. These activities will help you to feel better, despite being more difficult and perhaps not giving you the pleasure they usually would. If your interests involve being sociable, try to fight the urge to retreat into your shell. Being around other people will give you a lift.



Make time for things you enjoy, while limiting your working pressures and commitments as far as possible. This may open up an opportunity to begin expressing yourself creatively through a new medium: music, art, or writing. Inspiration could come from spending some time in nature or revisiting favorite books or films to get back in touch with your happier self. Look back over journals or photos to get a fresh viewpoint on your current feelings—you may gain strength from recalling your achievements and obstacles you have previously overcome.



Relaxation techniques are worth investigating. Try deep breathing, progressive muscle relaxation, or meditation. Identify what is adding to your stress load (work? unsupportive relationships? substance abuse? health problems?). See if any of these can be reduced or eliminated.



Most of all, go easy on yourself and don’t set impossibly high standards. Recognize this tendency if you have it, and step back. Challenge your negative thinking by treating yourself as you would a good friend. Sometimes the thought patterns in depression can make you feel helpless, but it is a disease that can be treated. Take gradual steps day by day and be proud of yourself for doing so.


Vitamins and Minerals against Depression

Did you ever wish that you could take a vitamin for depression? Well, for some of you it may be just that simple. There are a variety of vitamin deficiencies that can lead to depression symptoms.


The B-Complex Vitamins


The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.


Here's a rundown of recent finding about the relationship of B-complex vitamins to depression:
  • Vitamin B1 (thiamine): The brain uses this vitamin to help convert glucose, or blood sugar, into fuel, and without it the brain rapidly runs out of energy. This can lead to fatigue, depression, irritability, anxiety, and even thoughts of suicide. Deficiencies can also cause memory problems, loss of appetite, insomnia, and gastrointestinal disorders. The consumption of refined carbohydrates, such as simple sugars, drains the body's B1 supply.

  • Vitamin B3 (niacin): Pellagra-which produces psychosis and dementia, among other symptoms-was eventually found to be caused by niacin deficiency. Many commercial food products now contain niacin, and pellagra has virtually disappeared. However, subclinical deficiencies of vitamin B3 can produce agitation and anxiety, as well as mental and physical slowness.

  • Vitamin B5 (pantothenic acid): Symptoms of deficiency are fatigue, chronic stress, and depression. Vitamin B5 is needed for hormone formation and the uptake of amino acids and the brain chemical acetylcholine, which combine to prevent certain types of depression.

  • Vitamin B6 (pyridoxine): This vitamin aids in the processing of amino acids, which are the building blocks of all proteins and some hormones. It is needed in the manufacture of serotonin, melatonin and dopamine. Vitamin B6 deficiencies, although very rare, cause impaired immunity, skin lesions, and mental confusion. A marginal deficiency sometimes occurs in alcoholics, patients with kidney failure, and women using oral contraceptives. MAOIs, ironically, may also lead to a shortage of this vitamin. Many nutritionally oriented doctors believe that most diets do not provide optimal amounts of this vitamin.

  • Vitamin B12: Because vitamin B12 is important to red blood cell formation, deficiency leads to an oxygen-transport problem known as pernicious anemia. This disorder can cause mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually followed by appetite loss, dizziness, weakness, shortage of breath, heart palpitations, diarrhea, and tingling sensations in the extremities. Deficiencies take a long time to develop, since the body stores a three- to five-year supply in the liver. When shortages do occur, they are often due to a lack of intrinsic factor, an enzyme that allows vitamin B12 to be absorbed in the intestinal tract. Since intrinsic factor diminishes with age, older people are more prone to B12 deficiencies.

  • Folic acid: This B vitamin is needed for DNA synthesis. It is also necessary for the production of SAM (S-adenosyl methionine). Poor dietary habits contribute to folic acid deficiencies, as do illness, alcoholism, and various drugs, including aspirin, birth control pills, barbiturates, and anticonvulsants. It is usually administered along with vitamin B12, since a B12 deficiency can mask a folic acid deficiency. Pregnant women are often advised to take this vitamin to prevent neural tube defects in the developing fetus.

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Vitamin C


Vitamin C plays an important role in the production of serotonin, it catalyzes the manufacturing of serotonin. Serotonin is a brain chemical, a neurotransmitter, responsible for your mood. Vitamin C is therefore valuable for patients with depression associated with low level of serotonin. Symptoms of a mild ascorbic acid deficiency include fatigue, irritability and depressive mood disorder. More severe deficiency leads to scurvy symptoms.


Real scurvy is relatively rare in developed countries, but minor vitamin C deficiencies are common and they affect your mental health. Vitamin C supplementation is particularly important if you have had surgery or inflammatory disease. Stress, pregnancy, and lactation also increase the body's need for vitamin C, while aspirin, tetracycline, and birth control pills can deplete the body's supply.


Vitamin D


Vitamin D deficiency is being linked with bone trouble, lower back pain, heart trouble and depression as well. Vitamin D is produced in your body when your skin is exposed to light. During winter, many people suffer from seasonal affective disorder (SAD) because of lack of exposure to sunlight. It kind of makes sense to me that there would be a link between vitamin D deficiency and depression (though, as we will see, researchers aren’t certain if vitamin D deficiency causes depression or is a result of depression).


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Minerals


Deficiencies in a number of minerals can also cause depression.
  • Magnesium: Deficiency can result in depressive symptoms, along with confusion, agitation, anxiety, and hallucinations, as well as a variety of physical problems. Most diets do not include enough magnesium, and stress also contributes to magnesium depletion

  • Calcium: Depletion affects the central nervous system. Low levels of calcium cause nervousness, apprehension, irritability, and numbness.

  • Zinc: Inadequacies result in apathy, lack of appetite, and lethargy. When zinc is low, copper in the body can increase to toxic levels, resulting in paranoia and fearfulness.

  • Iron: Depression is often a symptom of chronic iron deficiency. Other symptoms include general weakness, listlessness, exhaustion, lack of appetite, and headaches.

  • Manganese: This metal is needed for proper use of the B-complex vitamins and vitamin C. Since it also plays a role in amino-acid formation, a deficiency may contribute to depression stemming from low levels of the neurotransmitters serotonin and norepinephrine. Manganese also helps stabilize blood sugar and prevent hypoglycemic mood swings.

  • Potassium: Depletion is frequently associated with depression, tearfulness, weakness, and fatigue.





Sources and Additional Reading:

Anxiety Diary Freeware

Anxiety Diary v1.0 is a user-friendly electronic medical diary system from http://www.anxietyzone.com/ that can be used to log daily events, appointments, keep a record of symptoms, monitor therapy, keep track of medications and chart the progress of your recovery. Records can also be printed out and shown to your doctor or therapist.



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 Anxiety Diary should be useful for people suffering from Generalized Anxiety Disorder (GAD), Hypochondria, Panic Disorder, Clinical Depression, Specific Phobias, Post-Traumatic Stress Disorder (PTSD), Social Anxiety Disorder, Obsessive-Compulsive Disorder (OCD) and an array of other anxiety-related disorders.


Anxiety Diary v1.0 comes with a wealth of features, is completely customizable and easy to use.


Anxiety Diary v1.0 is FREE!


Main Software Features:
* Create a compact, electronic diary for online or offline reading.
* Attractive interface with dynamic menu system.
* Perfect for keeping daily progress logs, monitoring therapy, etc.
* Clean, neatly-formatted code with clear and easy-to-understand commenting.
* Uses an external configuration file for easy editing of CSS values and diary style.
* Multi-browser compatible (Internet Explorer, Netscape, Mozilla, Firefox, Opera, etc)
* 99% code - extremely low bandwidth/resource usage
* Completely generic which means it can be used to create any type of electronic diary.
* Includes all major META containers.
* Quick and easy customization - no complex tables or image maps to decipher.
* A place to add your favicon for easy visitor bookmarking.
* Professional-looking design
* Use one of 25 built-in custom cursors (.ani or .cur) with no plugins needed
* Totally customizable rollover effects for navigation menus
* Customizable colored scrollbars
* 27 copyright-free MIDI loops
* 25 Page transitions
* 146 page markers and bullets
* 109 miniature icons








Screenshot:



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Suicide in the Elderly Population

Statistics


The elderly (defined as those over 65 years old) have, historically and currently, the highest suicide rates in most, but certainly not all, countries of the world.


The death rate in adolescent suicide attempts is roughly 2%; among men over 45 years old, R. W. Maris found 88% of first-time attempts are fatal. Other estimates are lower, but still on the order of 25-50%, though psychiatrist Herbert Hendin, questioning these numbers, points out that there seem to be many more elderly survivors of suicide attempts than there are suicide deaths in this age group.


Despite recent decreases in old-age suicide frequency and increases in youth suicide, the suicide rate for the elderly in the U.S. is still more than 50% higher than that of 15-24 year-olds.


26 percent of the population is over 50 years old; 39% of suicides are from this group, a rate 1.5 times the national average. White males over 50 years old are about 10 percent of the population, but 33 percent of the suicides in the U.S. Elderly white males have a suicide rate 5 times the national average.


Among people over 65 years old (12% of the population), the suicide rate was about 22 per 100,000 (21% of suicides) in 1986, or almost twice the national average. The actual rate for the elderly is probably a good deal higher, since, "Many deaths from suicide are never investigated and are reported mistakenly as accidents or deaths from natural causes, particularly when the victim was old."


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The annual suicide rate for elderly women (6.7/100,000) is lower than that for middle-aged women (7.9/100,000), and about one sixth that of elderly men (around 40/100,000); however the rate for women is relatively under-reported, since they tend to use methods (e.g. overdose) that leave room for other verdicts. Since American men most often use guns, these deaths are harder to attribute to "natural causes".


Nevertheless, the fact that American male suicide rates peak in old age while female rates are at their maximum during middle age is difficult to explain. The unpleasant realities of old age, increasingly poor health, death of a husband or wife, relegation to a nursing home, fall more frequently on women than men, due to the former's greater longevity.


On the other hand, women are generally better than men at maintaining social and family contacts. And men, due to the higher status and more competitive nature of their activities (e.g., business, sports, war) lose more social standing to the infirmities of old age than do women, who generally have lower rank and thus less distance to fall.


Reasons for these high rates seem to include:
(1) Social isolation and loneliness, especially among widowers.
(2) Physical isolation: because many old people live alone, a suicide attempt may not be discovered soon enough to survive it.
(3) The accumulation of losses, such as friends, physical and mental abilities, social status, and health.
(4) The elderly use more lethal methods than do younger people.
(5) Old people are less likely to survive any given level of injury than are younger, healthier, ones.


Some specific reasons were identified among elderly suicides from the Miami area. The single most-cited cause was "physical health concerns", which were more frequent than the next two reasons ("depression" and "unknown") combined.


Such health concerns are not necessarily accurate. In one study of 248 suicides, more people (8) killed themselves in the mistaken belief that they had cancer than the number of suicides who, in fact, had terminal cancer.


The real rates are probably a good deal higher than the official ones. This is because many drug overdoses have no witnesses, no wounds, and look like a natural death. Since serious pre-existing illness is common in the elderly, such deaths are particularly likely to be misdiagnosed as "natural." In one study, 15,000 autopsies in apparently-natural deaths were reviewed. 764 (5.1%) bodies contained enough poison to account for death.


About half of the elderly who commit suicide are "depressed", but depression is common amongst old people. Both psychiatric and physical illness are more common in elderly suicides than in younger ones, whose deaths are more often precipitated by relationship, school, job, or jail problems. Between 60 and 85 percent of elderly suicides had significant health problems and in four out of every five cases this was a contributing factor to their decision. On the other hand, non-suicidal elderly had similar rates of physical illness as the suicidal.


Does depression affect willingness to accept treatment for other medical problems? In one study, depressed patients were less inclined than non-depressed ones to want medical treatment when the likelihood for improvement in some physical disease was good, but there was no difference between the two groups when the prognosis was poor. It seems that both groups were equally realistic about a poor prognosis, but that the lower quality-of-life and hopes-for-the-future among depressed patients decreased their willingness to seek or accept help when the probability of improvement was good.


This is consistent with other data. For example, a survey of elderly (60-100 years-old) visitors to senior centers in Indiana found that depression, low self-esteem, and loneliness were not associated with a decision to end their lives if faced with terminal, or debilitating chronic, illness. Again, both the depressed and non-depressed elderly were similarly pragmatic about their options under these circumstances.


However, when the severity of the depression is taken into account, differences appear. Elderly patients who were hospitalized for major depression were asked, before and after anti-depressant medication, whether they wanted life-sustaining treatment for their current physical health problems and for two hypothetical physical illnesses.


In the relatively "mild" to "moderate" cases, remission of their depression did not increase their willingness to accept medical intervention; however in the most severely depressed people, it did. This suggests that people in the midst of severe depression should probably not make life-and-death decisions, because their views are likely to change after anti-depressant treatment.


Poverty is not a good suicide predictor. Sweden and Denmark both have high per-capita income as well as comprehensive social welfare for the aged. They also both have high suicide rates among the elderly, as well as in the general population. Greece and Mexico, which have a far lower (economic) standard-of-living than Sweden and Denmark, have particularly low rates, though higher in the elderly than in the general population.


Interestingly, during times of economic prosperity, the elderly suicide rate goes down while the suicide rate of younger adults goes up in the U.S.


A final observation: suicide notes left by the elderly tend to show a desire to end their suffering, rather than dwell on interpersonal relationships, introspection, or punishing themselves or others, which are common themes in younger suicides.


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Risk Factors for Elderly Suicide


Suicide can happen in any family. However, life events commonly associated with elderly suicide are: the death of a loved one; physical illness; uncontrollable pain; fear of dying a prolonged death that damages family members emotionally and economically; social isolation and loneliness; and major changes in social roles, such as retirement.


Among the elderly, white men are the most likely to die by suicide, especially if they are socially isolated or live along. The widowed, divorced, and recently bereaved are at high risk. Others at high risk include depressed individuals and those who abuse alcohol or drugs.


Contributing Factors of Elderly Suicide



Suicide is typically an outcome that can be attributed to any combination of acute factors. Where suicide is considered an impulsive act at any age, elder suicide is often a grim outcome derived from the manifestation of tendencies experienced over an extended period of time. In the United States, suicide is the eleventh leading cause of death in the nation. What is more alarming is that eleven deaths per 100.000 Americans are suicides carried out by white males aged 65 and older, almost triple that of the national average.



Loss and mourning
Life events can trigger suicidal thoughts and often involve the loss of a loved one and/or pet. In these situations, bereavement can last up to two years. It is during this period; elderly persons are most susceptible to suicide.



Irreversible changes in lifestyle

Changes in retirement, a move from one's home to a nursing facility or loss in mobility are it sudden or gradual, mechanical or physical, can also become a trigger for elderly suicide. In a broadcast for Northern Irelands BICNews 6 in December of 1997, Dr. Ivan Boksay stressed the importance of noticing early warning signs that may indicate suicidal tendencies in an elderly subject. Boksay further emphasized the heightened degree of risk elderly subjects were faced with given prior suicide attempts.



Sleep disturbances

Recent research has indicated an intrinsic link between elderly suicide and sleep deprivation. Excessive loss in sleep can result in the manifestation of several problems. Older adults who suffer sleep loss are more likely to suffer from depression, memory loss, problems concentrating excessive daytime drowsiness, more injuries accrued during evening hours and the abuse of over-the-counter sleeping aids. This of course results in a poorer quality of life. Insomnia is among the highest of sleep complaints from persons aged 60 and older.


Clues to Look For


There are common clues to possible suicidal thoughts and actions in the elderly that must be taken seriously. Knowing and acting on these clues may provide you the opportunity to save a life. In addition to identifying risk factors, look for clues in someone's words and/or actions.


It is important to remember that any of these signs alone is not indicative of a suicidal person. Bur several signs together may be very important. The signs are even more significant if there is a history of previous suicide attempts.
A suicidal person may show signs of depression, such as:
  • changes in eating or sleeping habits

  • unexplained fatigue or apathy

  • trouble concentrating or being indecisive

  • crying for no apparent reason

  • inability to feel good about themselves or unable to express joy

  • behavior changes or are just "not themselves"

  • withdrawal from family, friends or social activities

  • loss of interest in hobbies, work, etc.

  • loss of interest in personal appearance

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A suicidal person also may:
  • talk about or seem preoccupied with death

  • give away prized possessions

  • take unnecessary risks

  • have had a recent loss or expect one

  • increase their use of alcohol, drugs or other medications

  • fail to take prescribed medicines or follow required diets

  • acquire a weapon.



Immediate Action Is Needed If The Person Is Threatening Or Talking About Suicide If you have contact with older adults, look for these clues to a potentially suicidal person. Your observing, caring about, and a suicidal older adult the difference between life and death.


You See the Warning Signs of Suicide. What Now?


Some DOs and DON'Ts include:
  1. DO learn the clues to a potential suicide and take them seriously.

  2. DO ask directly if he or she is thinking about suicide. Don't be afraid to ask. It will not cause someone to be suicidal or commit suicide. You will usually get an honest answer. But don't act shocked, since this will put distance between you. (Some people may deny feeling suicidal but may still be very depressed and need help. You can encourage them to seek professional help for their depression. It's treatable.)

  3. DO get involved. Become available. Show interest and support.

  4. DON'T taunt or dare him or her to do it. This "common remedy" could have fatal results.

  5. DO be non-judgmental. Don't debate whether suicide is right or wrong, or feelings are good or bad. Don't lecture on the value of life.

  6. DON'T be sworn to secrecy. Seek support. Get help from persons or agencies that specialize in crisis intervention and suicide prevention. Also seek the help of the older person's social support network: his or her family, friends, physician, clergy, etc.

  7. DO offer hope that alternatives are available but do not offer glib reassurance. It may make the person feel as if you don't understand.

  8. DO take action. Remove easy methods they might use to kill themselves. Seek help.



Sources and additional information:




Good Days Ahead: The Interactive Program for Depression and Anxiety

After reading self-help books based on cognitive therapy I decided to apply my new skills. Instead of doing exercises on paper I wanted to have them organized and easily accessible on my computer so I was looking for a computer program to help me. Good Days Ahead has helped me with that and much more - it helped me recognize my automatic thoughts and track my depression and anxiety level. After several weeks the program has shown that my mood improved and I was able to feel it too! Despite minor technical shortcomings multimedia features of this program make using it fun and easy.
Peter Toll


Good Days Ahead is the first computer program to combine the power of interactive multimedia with scientifically tested therapy methods for fighting depression and anxiety. This innovative self-help program gives you practical tools for building self-esteem, controlling your moods, and coping with stress.  Good Days Ahead is full of engaging videos and empowering self-help exercises.  The program is designed to help you tap your inner strengths to overcome your problems.



The program has a number of interactive scenarios designed to promote discovery of the patients inner strengths and is especially helpful in teaching users core beliefs because it is using highly stimulation multimedia learning experience that can point the way to cognitions, not apparent on the surface. Also, this computer-assisted CBT employs learning enhancement techniques that promote rehearsal and recall.



In a controlled study of computer-assisted CBT versus standard CBT, it was found that patients who use the Good Days Ahead computer program had greater improvement in scores on the Dysfunctional Attitude Scale than those who received standard CBT.



Written by leading experts, including Jesse H. Wright, M.D. (author of Getting Your Life Back: The Complete Guide to Depression) and Aaron T. Beck, M.D. winner of the Heinz Award and author of many acclaimed books including Cognitive Therapy of Depression) this computer program brings you the best self-help methods for depression in an easy-to-use, interactive format.



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Features of Good Days Ahead





- Helps you take action now to solve problems and start feeling good again

- Teaches you how to change negative thinking and become a more effective person
-  Based on clinically proven methods from cognitive therapy
- The most extensively tested non-drug treatment for   depression and anxiety.

- Measures your moods and keeps track of your progress

- Highly realistic videos demonstrate ways to overcome depression and anxiety
- Interactive exercises help you gain skills in using the effective self-help methods of cognitive therapy

- Engaging and easy to use multimedia format on DVD-ROM




Hardware





The Good Days Ahead DVD-ROM requires a personal computer with a 500MHz Pentium III series (or above) processor, 64MB RAM, 300MB available hard drive space, a DVD-ROM drive, sound card, and a set of external speakers or headphones.



Note: This program will not work on a DVD video player or a computer with a CD-ROM drive only.



Authors



MindStreet™ is a multimedia company that focuses on development of interactive computer programs for behavioral medicine. The goal of MindStreet™ is to provide multimedia self-help programs that can improve the quality and cost-effectiveness of behavioral health care.



Demo



You can get a feeling if this software is right to you, checking the Demo session on the company website: http://www.mindstreet.com/.



Cost



Cost of the program is $70.


Computer-assisted psychotherapy (CAT) for depression

Introduction



Computer-assisted psychotherapy (CAT) for depression is developing rapidly. Several existing software programs can carry out many of the therapeutic tasks involved in depression treatment. Such programs help users to detail their problems, draw up a day-to-day treatment plan specific to their needs, rate their progress, practice coping with setbacks and do relapse prevention.  


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The prospect of using computers to deliver psychotherapy has been intriguing a number of investigators who have been studying innovative methods of bringing technology into clinical practice. The most dramatic form of CAT is virtual reality exposure therapy in which patients are immersed in a virtual environment to help extinguish fears of flying, heights, social situations, or other anxiety-provoking situations. Other commonly used CAT methods are multimedia applications that use video, audio, and interactive exercises to convey therapy concepts and to build coping skills. Handheld devices encourage patients to monitor themselves and to use behavioral methods to manage symptoms.



Computer-assisted psychotherapy programs are often based on cognitive-behavioral therapy (CBT) what is then called computerized CBT (CCBT). Anxiety and other mental health disorders can also be treated with computer-assisted psychotherapy. 



Benefits and Challenges



An important argument for using computers in psychiatric treatment is the possibility that effective software could have a significant positive impact on cost and availability of mental health services.” It was noted that the number of patients with Axis I disorders who could benefit from psychotherapies with demonstrated effectiveness far outstrips the pool of available therapists. It has also been observed that many distressed individuals do not receive therapy for their disorders. For example, more than one-half of individuals with major depression do not enter treatment. Several possible impediments to receiving treatment have been described, including insufficient financial resources, negative attitudes about psychiatric illnesses, and lack of access to therapy.



If computer tools could be used to decrease the amount of therapist time required for successful treatment, more patients could be treated with available resources. Access to therapy could be influenced through
1) reduced cost of services,
2) provision of computerized therapy in settings outside the therapist’s office (home, school, or work), and
3) provision of alternative therapies that might reach individuals who do not seek treatment through ordinary channels.



It has been noted that some patients may find it more acceptable to work with a computer (or a computer assisted treatment program that combines computerized therapy with visits to a clinician) than engage in traditional clinician-administered.



The rationale for computer-assisted therapy also draws on the unique features of computers that could prove to be advantageous in treating psychiatric disorders. Potential strengths of computer-assisted therapy programs are listed below. One possible asset of computer programs may be an ability to engage patients in the treatment process. The predictions of traditional therapists that patients will refuse computer-assisted treatment or have a negative response to being referred to a “machine” have not been borne out by actual experiences. Patients typically enjoy working on computers and report that the experience is beneficial.  Newer programs have used features such as multimedia, virtual reality, interactive voice response, and portable palmtop computers to create stimulating and engaging therapeutic experiences.



Although some of the early investigations of computerized therapy focused on programs designed to substitute for clinician administered treatment, most contemporary research has been directed at finding ways in which computers can assist therapists or enhance the therapy process.  Instead of pitting machine against human therapist, these investigators have suggested that clinicians can learn to incorporate computer tools into their practices to improve the overall therapy experience.



So, computer-assisted therapy may offer a solution of providing cost-effective psychological services to individuals experiencing barriers to treatment. Although in computer-assisted psychotherapy a human touch is missing, computers have significant strengths that can be used to advantage in depression treatment:
  • earlier access to treatment,

  • more treatment time than clinicians can usually give,

  • ease of treatment scheduling at home,

  • lower treatment cost,

  • confidentiality is greater and stigma avoided,

  • consistency of treatment instructions is greater,

  • self-help enhances a sense of control over one’s own destiny,

  • built-in outcome measures and systematic feedback.

Clinical applications



Although currently available, CAT programs have been effective in research studies; they have limitations in clinical practice. CAT programs do not perform full psychiatric assessments, make diagnoses, or develop comprehensive treatment plans; nor do they screen for and manage impulsivity or other potentially dangerous behavior, such as suicidality. And, of course, they cannot display the empathic concern, wisdom, flexibility, and creativity of human therapists. Thus, in clinical applications, CAT programs appear to be best suited as components of an overall treatment strategy that is prescribed and guided by a professional.



CAT is just beginning to take hold in psychiatric practice. Although a vigorous effort is under way to produce and test programs for psychiatric treatment, and the use of computers in society is steadily increasing, most clinicians are either unfamiliar with CAT or have not yet tried to use these programs to augment traditional therapy. The time may be near when clinicians who want to use technology in psychotherapy will have access to useful and effective programs that can enhance learning, make treatment more efficient, and bring a valuable new dimension to the psychotherapeutic process.



Therapists of the future may be able to conduct their daily work with a variety of empirically tested computer tools. These adjuncts could be completed before or after a session, either in waiting rooms or at home, or even in specially designed therapy suites that provide advanced technology (such as virtual reality and fully realized multimedia treatment programs). Further development of port­able devices that have better function­ality and connectivity, that offer more realistic and engaging programming, and that weave together the human and technological components of treatment could provide a myriad of opportunities for realizing the promise of the computer as a therapeutic “assistant.”







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