Self Help Library

Ideally, receiving criticism helps us grow by increasing our understanding of how we can improve our relationship skills and performance at work or school.  However, for those who are especially sensitive to criticism, a seemingly slight negative remark can lead to defensiveness, depression, withdrawal, and even a fractured sense of self-worth.  The field of cognitive therapy (CT) offers a unique perspective on why this happens and how to interrupt the process.  According to CT, how a person thinks about the criticism actually determines the quality and intensity of the feeling, not the criticism itself.  Those who are most sensitive to criticism tend to automatically think that criticism is a personal condemnation, all negative, unbiased, or a recognition of their personal inadequacy.  Imagine the following: You ask a co-worker for her reaction to your work presentation and she responds, “Honestly, I had a hard time following what you were saying.”  Would you feel hurt, wonder why she was mean to you, or label yourself a lousy speaker?  If so, you may have a tendency to personalize criticism.  Now imagine that you later learn that your co-worker had an especially difficult day because she found out that her son was seriously ill and she began taking sedative medications that day to calm her nerves.  Would you think differently about her criticism?  Probably so.  However, most people who are sensitive to criticism often fail to consider other explanations.  Fortunately, learning to be more open to criticism is a skill that can be mastered with guidance and practice.

Cognitive Therapy Tips to Use
When Dealing with Criticism

• View it as an Opinion: Remember that another person’s criticism is an opinion, not necessarily the absolute truth. 
• Consider the Source: Is the person who gave the criticism jealous of you, having a bad day, or upset about something else?
• Focus on the Behavior: Recognizing the specific behaviors criticized makes it easier to accept the criticism and make any necessary improvements.
• Don’t Over-Personalize: If a friend criticizes you for being late, she isn’t necessarily saying you’re a bad friend or an uncaring person, so don’t say it to yourself. 
• Learn to Defend Yourself: Learn to recognize the difference between criticisms and personal attacks, and to defend yourself appropriately.
   
   

A newsletter reader wanted to know what ‘ecstasy’ was and what the real risks were of using this substance.  The chemical name of the drug known as ‘ecstasy’ is methylenedioxymethamphetamine (MDMA).  This drug has properties similar to methamphetamine, which is a long-acting stimulant, and mescaline, a hallucinogenic drug that alters perceptions (e.g. visual “trails”).  Users of MDMA report feeling stimulated, euphoric, more empathic, warmer, and especially gratified by movement and touch.  However, these effects come at a serious cost.  Many people have reported experiencing severe depression and memory problems following continued MDMA use.  Scientists found that MDMA-induced depression could last for long periods and may even be permanent in some cases.  Researchers who gave MDMA to primates observed depleted levels of serotonin (a neurotransmitter related to mood and memory) seven years later.  Other research has shown that MDMA specifically damages parts of nerve cells called serotonergic axons.  Because administration to humans in research laboratories is unethical, it is unclear how extensive the effects are for people.  All persons should be wary of the serious negative consequences of MDMA, and those who may be susceptible to depression should be especially concerned.

Known Negative Effects of Using Ecstasy (MDMA)

 Short-Term (Mild)

• Sweating
• Dry mouth
• Increased heart rate
• Fatigue
• Muscle spasms (jaw clenching)

 Short-Term (Serious)

• Hyperthermia (over-heating) 
• Cardiac arrhythmia (heart attack)
• Death

 Long-Term

• Depression
• Sleep disruption
• Memory deficits
• Irritability

For more info about MDMA, Click here:  NIDA
 
 
 

For many, an important part of the holiday season is on giving and receiving gifts. The giving in particular can be a significant source of stress…the financial cost, braving the stores, the desire to please others in our lives. However, there is another side to giving. Research shows that giving actually promotes a sense of well-being, self-worth, relaxation, and gratitude for having the ability to do so. In addition, creative giving allows for self-expression beyond brightly wrapped boxes. The gift of time to loved ones and those in need, volunteering in the community, or just giving compliments can be the best present of all. What gifts are you most excited about giving this year?

Considering that the average American adult consumes more than 4,500 calories and 229 grams of fat from eating a traditional Thanksgiving dinner (Calorie Control Council), now is a good time to revisit some weight management tips.  Heather McCracken, RD, MPH, dietitian at UCSD Student Health Services, offers the following suggestions on the subject:

• Set realistic goals.  The coming months may not be a good time to set lofty goals for weight loss.  Instead, focus on maintaining your current weight while enjoying the holidays.
• Exert portion control and remember that more is not necessarily better.  For reference, a single serving of meat is about the size of a deck of cards.  A serving of potato is roughly the size of a computer mouse and a teaspoon of fat is about the size of your thumb nail. 
• Be sure to schedule exercise into your holidays.  A good strategy is to make a pact with a friend and take regular walks or engage in some sort of exercise every day.
• Don’t deprive yourself of your favorites.  Deprivation sets you up for binging and a sense of failure.  Instead, make it a balancing game and allow yourself room for give and take.

 Try the Links Below for More Information and Resources:
Nutrition Navigator
American Dietetic Association
USDA Center for Nutrition Policy
 

Every year in the fall we move our clocks back one hour, bringing an end to the period of day-light saving.  For most of us, our bodies take a while to adjust to this time change, creating a lag between society’s clock and our own bodies’ clock.  The circadian rhythm, which is our bodies’ internal clock, adjusts to changes in patterns of bright light and darkness, and this adjustment occurs over several days.  Scientists believe that energy from bright light absorbed by photo-sensors in the eye’s retina is transferred along the optic nerve to critical parts of the brain.  The brain, in turn, regulates the production of a hormone called melatonin and a neurotransmitter called serotonin.  These chemical changes regulate our sleep and how we feel.  So it’s not surprising that when we shift our exposure to bright light by one hour, our bodies react with sleep disturbance, depression, or irritability.  For most people, the effects are mild and subside within a week.   However, for people with insomnia or depression, the effects can be more pronounced and treatment may be needed.

Tips For Adjusting
To The Time Change

• Eat breakfast outside or take a morning walk.  Getting exposure to sunlight in the morning can improve sleep and mood.
• Avoid the temptation to take naps or change your sleep routine.  This could confuse your body’s clock further.
• Focus on waking up at the correct time rather than when you fall asleep.  Worrying about not getting to sleep makes matters worse.
   

Hopefully, you have much to be grateful for this Thanksgiving.  However, even if you feel like you don’t, scientific studies suggest that going through the motions can still improve your attitude and health.  Researchers found that college students who were asked to practice identifying and expressing gratitude using a daily gratitude journal reported more energy, enthusiasm, optimism, and progress towards life goals.  It’s likely that this works because one act of gratitude encourages another, resulting in a positive cycle of kindness.  Being grateful also helps us escape from becoming overly self-centered.  Can you identify 3 things that you’re grateful for right now?  

  The characteristic symptoms of depression vary among different groups of people.  For example, teenagers with depression often complain of boredom while elderly individuals focus more on somatic or physical symptoms.  In some cases, people may suffer silently and even deny they are depressed, resulting in “smiling” or “masked” depression. 
According to Laura Dunn, M.D., Assistant Professor of Psychiatry at UCSD School of Medicine, depressed elderly also frequently experience “irritability, loss of interest in activities, and social withdrawal, but don’t necessarily feel sad.” 
Being able to effectively recognize the different faces of depression is important because studies have found that early detection and treatment are associated with better outcomes.  “It’s important to remember that depression is a treatable illness,” emphasizes Dr. Dunn.
For more information about depression among the elderly, go to the web site for the American Association of Geriatric Psychiatry

The following types of clinical depression are all treatable: 

• Major Depressive Disorder - A period of at least 2 weeks with a significant change in mood marked by feeling sad, empty, or anxious; loss of interest or pleasure in life; decreased energy, sex drive, or sleep; changes in appetite or body weight; mental dullness or diminished concentration; or morbid thoughts.  Often triggered by a significant event, but sometimes occurs seemingly for no reason.
• Seasonal Affective Disorder - A type of depression that tends to be worse from fall until spring, but can exist throughout the year.  It is often characterized by “atypical” symptoms including awakening feeling fatigued, lethargy, carbohydrate cravings, and weight gain.
• Dysthymia - Also some times referred to as “Minor Depression,” this disorder is a chronic pattern of mild depression occurring for more days than not for at least 2 years.  Often characterized by pessimism, feeling easily overwhelmed or frustrated, or disappointment.
• Bipolar Disorder - Extreme changes in mood resulting in both periods of depression and mania.  Mania is characterized by elevated or irritable mood, racing thoughts, increased energy or activity, or risky behaviors and poor judgment.  Often, people are unaware of being in a manic state. 
• Adjustment Disorder - Emotional difficulties related to a significant life event such as a relationship or legal problem.  Can include symptoms of depression that interfere with the ability to function fully.
• Grief Reaction - Although a grief reaction to a major loss is not technically a type of clinical depression, it can include many similar symptoms and professional treatment is sometimes warranted.

Clinical depression can also be caused by medical conditions and substances (including alcohol, drugs and prescribed medications).  These types of depression are also treatable.  This information is provided as a general guide and not intended for self-diagnosis.  If you believe you or a loved one is depressed, professional evaluation is recommended because of the serious problems that untreated depression can cause (including death).

For more information about depression and free publications from the NIMH, go to www.nimh.