July/August 1998
Articles on the theme "Pride & Prejudice"
Prejudice Can Kill
by Patrick Plaskett
Why is some pride good and some not
so good. What is the connection between pride and prejudice.
Loving Authority
by Barbara Bedingfield
Teaching children to become selfless individuals, having a sense of gratitude,
and able to show care and consideration for others.
The Same Only Different
by Bob Gonzalez
Of astral travel, contact with the
departed and the interpretation of dream symbols.
Random Acts of Kindness
by Rev. Pat Cross
Discarding human attitudes and recovering
our oneness with God and each other.
The Magic of Differences
by Judith Sherven PhD and James Sniechowski PhD
Maybe it is not what we have in common
but the differences that really make a relationship.
A Threat To Survival
by Cydné Su Battreall
A battle with cancer. How pride and
prejudice can get in the way of making rational decisions.
Forgiveness and Compassion
by David Simon
A discussion of the origins of pride
and prejudice, and the nurturing of their opposite attitudes: forgiveness
and compassion.
No Room for Pride or Prejudice
by Dr. Audrey Craft Davis
On the importance of being able to
stand alone as an individual, so that one can enjoy a relationship free
of pride or prejudice.
Unlimited Vision
by JoAnne Gregory
Freeing ourselves from the limitations
of restricted points of view to create a reality of our choice.
Personal Pride and Legal Prejudice
by Constance Felos
Dreams of the good life, earthly dreams,
bad dreams, possible dreams and the ultimate dream.
Too Much!
by David Findlay
How going to extremes leads to the
negative aspects pride and prejudice. Underlying roles and identities.
Other Feature Articles
Natural Health Q&A
by Elizabeth Fenton and Renee Gillombardo
The psychological and physical benefits
of walking, plus other factors that affect our mental health.
What is . . . Hypnosis
by Alvin Bartz PhD
What hypnosis is and what it isn't.
The benefits of hypnosis. Some common misconceptions.
Natural Health Q & A
by Elizabeth Fenton and Renee Gillombardo
QUESTION
How beneficial is walking to my overall mental health?
ANSWER
The March/April 1994 issue of Walking Magazine states, "Scientists
are finding out that walking affects your brain chemistry ultimately in
two ways: by making you feel good and by keeping you from feeling bad."
An expert on this phenomenon is Keith Johnsgard, a clinical psychologist and professor at San Jose State University and the author of "The Exercise Prescription for Depression and Anxiety". According to Johnsgard: "Exercise is a mind-altering technique that brings about changes, sometimes for days at a time, in numerous chemical systems in the brain. There is ample evidence, for instance, that physical activity unleashes beta endorphin, the natural opiate widely credited as the secret to 'runner's high'. But endorphin is only part of the story behind the psychological benefits of exercise -- and perhaps only a small part at that."
Despite all the media hype surrounding endorphin, physical activity triggers a deluge of neurochemical events. Specifically, Johnsgard reports: "Researchers have found laboratory rats that exercise on a treadmill produce significantly higher levels of dopamine, norepinephrine, and serotonin. These are the very brain compounds that anti-depressant drugs are known to impact."
Research continues to show that it is vitally important that people make a commitment to walking in order to achieve the mood altering benefits of physical activity.
In our practice, each client completes a Beck's Depression Index (BDI) on their first visit. This provides a baseline reading of the client's mood. If a client scores in the low to mid range, a minimum prescription is 5-10 minutes of walking three times a day in the sunlight. This is increased weekly until the client reaches a therapeutic level. This level is based on individual needs, limitations and situations and, of course, we make certain there are no medical contra-indications to this treatment. In most cases, within approximately 3-6 weeks, a noticeable shift in the level of depression is apparent to the client and clinician. The BDI is repeated at regular intervals throughout the therapeutic process. Often times, a 6 week BDI re-test shows improvement to a higher level of functioning. This movement, within the 3-6 week time frame, to a lower level of depression and a higher level of functioning, is approximately the same that is obtained from traditional and natural pharmacological remedies. However, this does not preclude the need for combination therapy in some situations. Discussion with your mental health provider will uncover your specific needs.
The importance of walking in the sunlight is connected to the sun's potential effects as a natural anti-depressant. The book "Prescription for Nutritional Healing" reports, "Exposure to the sun and bright light seem to regulate the bodies production of melatonin, a hormone produced by the pineal gland that is, in part, responsible for preventing the blues."
Exercise physiologist, Wes Sime explains the "conditioning effect" phenomenon. He states: "Early results appear to suggest that regular exercisers produced less cortisol and other stress hormones than did their inactive counterparts. The body uses the same system to deal with both physical and emotional stress. So, when we get ourselves in physical shape, it has a carry over effect in the mental realm."
In addition to walking, there are other factors which have the potential to positively affect our mental health. Among them are nutrition. Avoid high saturated fats such as fried foods and meat. Focus more on raw fruits and vegetables and protein meals. Avoid alcohol and caffeine. Simple sugars provide an immediate good feeling that is quickly replaced with depression and fatigue -- avoid them.
Rest and recreation are other essential factors. We need to provide our bodies with regular sleep and recreation involving activities that can be enjoyed and done regularly. Walking, bicycling, roller-blading, tennis, golf, visiting new places, meeting new people, reading books with topics that stretch your imagination and ideas of life.
Social activities mean continual development of a social support group. Keep connected to your community and be careful not to isolate.
Spirituality suggests a variety of expressions. Generally, what is meant by spirituality is whatever gives you a sense of grounding, purpose, and keeps you exploring your values and beliefs.
Therapeutic history shows that many people have richer therapeutic experiences surrounded by water movement, wind movement, the natural healing elements of the sun and many of nature's finest contributions. Keeping in stride with the notion that increased physical activity can lower one's level of depression, we offer "Walk-n-Talk/Beach Therapy". Simply said, this involves the client and clinician meeting on the beach or at a park, in the natural elements of our environment, combining "walk therapy" with "talk therapy". Another common feature in our practice for the treatment of depression and anxiety is our, "Mood-Movement/Movin' On Up" group. This group includes 45 minutes of physical activity (usually in an outside setting, inside in inclimate weather) with a body movement specialist followed by 45 minutes of "talk therapy" in a group setting with a psychotherapist. Johnsgard says, "To be blessed, all we have to do is behave the way we were designed to work the best."
In keeping with the Hawaiian concept of Lokahi which speaks of, "balance, harmony and unity for the self in relationship to the body, the mind, the spirit and the rest of the world", offering wholistic mental health care is our desire to help create an environment where one can reach his or her maximum potential of self-awareness and personal development.
Elizabeth Fenton LMHC and Renee Gillombardo LMFT offer individual, couple, family and group work from a wholistic perspective. The Center for Healing, St Petersburg and Pass-A-Grill Beach, Florida. (813) 895-4625. E-mail: f-gpsychassoc@worldnet.att.net