The article, which appears in BMC Complementary and Alternative Medicine, mentions that the popularity of Tai Chi has spread worldwide over the past two decades.  Tai Chi is an ancient Chinese practice “designed to exercise the mind and body through a series of gentle, flowing postures.”

The authors of the article reached their conclusions by analyzing and combining the results of many studies that were published in China and in English-speaking countries.  The outcome of their research suggests that “Tai Chi may be associated with improvements in psychological well-being including reduced stress, anxiety, depression and mood disturbance, and increased self-esteem” among individuals with chronic physical illnesses as well as healthy individuals.

The authors also pointed out certain populations that experienced specific benefits of Tai Chi.  They concluded that Tai Chi was beneficial in reducing stress and anxiety among individuals with HIV, elderly individuals with hip or knee osteoarthritis, and physically healthy individuals.  Tai Chi participants who were diagnosed with depressive disorders tended to experience a decrease in their symptoms of depression.  Several groups of individuals, including healthy individuals, elderly individuals with cardiovascular disease risk factors, adolescents with ADHD, obese women, and healthy adults, reported mood improvements associated with the practice of Tai Chi.  Healthy elderly participants reported improved self-esteem.

None of these findings suggest that one should replace running, yoga, or meditation with Tai Chi.  The research team does not claim that Tai Chi has superior psychological benefits compared to other forms of exercise and mindfulness training.

They acknowledge imperfections in many of the studies they reviewed.  They noticed that the studies “published in mainland China, Hong Kong, and Taiwan reported unanimously positive results” on the practice of Tai Chi and acknowledged that “publication bias may vary across countries and cultures.”

The article also mentions that there have been only a few publications that have specifically investigated Tai Chi’s possible benefits on mental health.  The authors assert that more research is needed to conduct high-quality trials that compare the psychological benefits of Tai Chi to other forms of exercise and mind-body practices.  They also address the need for conclusive research to “further understand the effects of Tai Chi as an intervention for specific psychological conditions in different populations.”

Symptoms of depression in older people are often overlooked and untreated. Increased fatigue, irritability, and confusion caused by depression may appear to be a “normal” response to the challenges of aging. However, depression is never a normal part of life at any age. The good news is that there are treatments that can help older people feel better.

The study included 641 participants, 80% of whom were over 60 years old. All had been diagnosed with depression, and screening excluded individuals with dementia. Participants were assigned to a control group or to a group who exercised for at least 20 minutes three times a week. Follow up occurred immediately after treatment, 3-12 months afterwards, and more than a year later.

Those who exercised experienced a significant reduction in depressive symptoms. Additionally, exercisers were more likely to achieve a complete remission from depression at 12 months. Because exercise occurred in a group format, however, it’s possible that a social or group effect influenced results. The researchers say more studies are needed to measure the effectiveness of different types of exercise and their long-term impact on depression.

It’s difficult to start exercising when you just feel like hiding under the covers, or when you’re stuck in a sedentary routine. Set some realistic goals with your doctor to begin with. The key to staying active is finding something physical you enjoy doing. You don’t have to be a marathon runner; just walking with a grandchild or doing a little gardening can be beneficial.

For other healthy aging strategies, visit the American Association for Geriatric Psychiatry’s page.

Although general pet ownership has previously been proven psychologically advantageous, Krista Marie Clark Cline of the University of Missouri-Columbia wanted to determine whether dogs specifically are the source of similar benefits. While having a secure job, a happy marriage, and good relationships with family members are still considered the three most crucial factors toward a person being depression-free, a dog may also help.

Her study utilized the CES-D depression scale, a standard, to determine the subjects’ state of well being.  In addition, she asked her subjects 200 questions about their life, health, and social interactions.  Factors such as their age, race, education, and marital status were taken into account when assessing the data.

This study’s main finding is that dogs do not add to their owners depression, meaning that there is no downside to possessing a pooch.  The data also revealed that single adults and women are less likely to suffer from depression if they own a dog.  The same is not true for men and married couples because men tend to form less emotional attachments to their pets, and married individuals seek more support from their partner rather than their canine.  Evidently, it might be time to change the old saying from “A dog is a man’s best friend” to “a woman’s best friend.”

Dog ownership offers both mental and physical perks.  Socially, dogs provide unconditional affection and can increase a person’s social networking by attracting new friends who are fellow dog owners or adorers.  Because exercise, particularly outdoor exercise, is found to improve mental health, it also makes sense that people with dogs are more likely to get this essential physical activity by regularly taking their dogs for a walk.

Get out of the doghouse by getting a dog for your house.  Consider adopting a shelter animal so that you can provide a needy dog with as much happiness as it will supply for you.

So-Mai Brown

The ongoing conflicts in Iraq and Afghanistan have shed light on the unfortunate reality of war’s effect on the mind. Studies have shown that upon returning from battle the number of soldiers afflicted by post-traumatic stress disorder, commonly referred to by its acronym PTSD, is steadily increasing. For those struggling with trauma and post-traumatic stress disorder, EMDR may be an effective treatment to reduce the distressing affect and memories, allowing for a fuller life. More and more clinicians are being trained in EMDR and if you are suffering from a traumatic event, this technique may be able to help.

But PTSD isn’t isolated to veterans and those exposed to combat zones.  PTSD has been shown to be caused by any trauma that threatens one’s life or emotional well-being and or an event that causes intense fear. A car accident, assault, natural disaster or being a victim of abuse can all be stimuli that see the onset of PTSD. Victims can experience vivid memories or flashbacks of the trauma, avoid certain places that remind them of the trauma and show symptoms of hyperarousal, such as irritability, sleeping problems and being easily startled.

There are many accessible routes to treating PTSD, such as medication and psychotherapy, but great results have been achieved with eye-movement desensitization and reprocessing, EMDR. EMDR began in 1987 when Francine Shapiro, a Senior Research Fellow at the Mental Research Institute, made a startling observation whilst she was walking in the woods. Dr. Shapiro was focusing on a distressing event and noticed she felt relief as here eyes moved back and forth looking amongst the trees. Her rather simple observation has evolved in to a field that has been deeply researched, which has proven that lateral eye movement, audio sound or hand tapping techniques employed whilst the client focuses on the past trauma or disturbing material. The detailed mechanisms for how EMDR works is still under investigation, but it is hypothesized to increase the ability to process the event, reduce the distress and may be related to rapid eye movements (REM) in sleep.

A 2007 study in The Journal of Clinical Psychiatry compared EMDR, medication (Prozac) and a placebo to determine their efficacy during treatment and 6 months later. The results showed EMDR created “substantial and sustained reduction of PTSD and depression in most victims of adult-onset trauma.” Compared to placebo, both medication and EMDR were equally superior, however at 6 months 58% of EMDR subjects were asymptomatic compared to none in the medication group.

If you or someone you know suffers from PTSD, EMDR may be a way to help ease depressive symptoms and start your healing process.

So-Mai Brown M.F.T.I #58368 *Under the Supervision of Catherine Auman, M.F.T

A recently published systematic review of telepsychiatry showed that remote teleconferencing technology produces the same treatment results as face-to-face therapy.  The review also found that self-help internet programs could also help treat depressive symptoms when other traditional methods are not available.

Telepsychiatry is the use of information and communication technology in health care to provide psychiatric treatment to patients at a distance from the source of care.  The study’s hypothesis is based on 620 references obtained from the systematic search of key terms, such as, telepsychiatry, telepsychiatric, telemental, “mental disorders“, videoconference, videophone, teleconsultation, or televideo. Several of the studies showed no difference between those who used telepsychiatry vs. face-to-face contact.

The other significant benefit to telepsychiatry is the capability to control disease and prevent relapses with consistent regularly scheduled treatments. The review suggests because of the simplicity offered by the remote telconferencing technology, patients are more motivated to follow-up with doctors.

The published systematic review is only the first step in researching the benefits of telemedicine.  Researchers need to perform additional studies that include complete economic evaluations, in-depth descriptions of the intervention process, cost calculations, and verification of treatment results over a sufficiently long period of time.

The future may not be as far away as you think.  The latest technological advances now bring medical professionals to your very own living room. Help may be literally a mouse click away.

A recent study, led by Jutta Mata of Stanford University, further proved that it is indeed the BDNF genotype produced when exercising which helps ease depressive symptoms. The study included 82 girls aged 10-16 who were genotyped for BDNF through their saliva.  They were then assessed for depression (all of the girls scored in a healthy range and were not depressed) and level of physical activity through questionnaires.  According to the results, higher physical activity was associated with lower depression scores in girls with an increased genetic risk for depression.  In contrast, exercise had an insignificant impact on lowering depression levels for girls with an already low risk of depression. According to the researchers this research further demonstrates that exercise has an even stronger benefits for depressed people. Furthermore, the researchers concluded the study proved “that physical activity is particularly beneficial for girls at higher genetic risk for depression.” The researchers think future research is needed, replicating this test, but with more girls and a more diverse population.

Whether you are an adolescent girl or not, it means you may be able to sweat your blues away. Don’t feel as if you need a sweaty, intense workout to help reduce anxiety and depression. Just thirty minutes a day of moderate exercise can make a difference (and help brain cells survive longer). On the other hand, a sedentary lifestyle can contribute to mood disturbance, and put you at risk for development of other health problems such as diabetes which can cause depression.

Finally, physical activity isn’t a replacement for other treatments of depression, but it could be a good way to complement your regimen. It’s important to talk with your doctor about the type of exercise that works best for you.

First, the degree of romantic attachment you feel with your significant other is positively associated with how satisfied you are with your romantic partner.  The happier you are with your romantic partner, the more attached you will be to this person.  This is true regardless of your perception of yourself – even if you believe you are a negative person, are prone to self-criticism, feel dependent on this person, or are depressed.   What is key in this finding is that your view of your partner affects how much you can feel connected to him or her.

Second, the degree to which your self-criticism affects your general self-perception affects how satisfied you are with your romantic partner.  Self-criticism is a natural behavior.  The study finds that if you are self-critical, you will have trouble finding your partner to be good enough or the right fit for you.

Last, the study found you may have a tendency to self-criticize if you tend to avoid relationship situations that may frighten you or if you obsess over a romantic attachment. Being self critical is clearly a detractor in forming satisfying, connected relationships.

Further research is needed to investigate these findings.  However, these research findings give us clues to our own behavior and own perceptions that affect the relationships we have with the people we love.  If you are concerned that you have low self esteem which is affecting your relationships, it would be a good idea to seek professional help.  You could seek help as an individual or in couple’s therapy.

Finding the right partner, may indeed be about finding yourself.

Despite the research pointing to the dangers of indoor tanning, young adults are tanning more now than they have in the past. In fact according to a recent article “roughly 30 million Americans visit tanning salons at least once a year.”

The research study, conducted by Catherine Mosher, PhD, and her partner from the Memorial Sloan-Kettering Cancer Center in New York, surveyed 421 undergraduates about their tanning habits.  Questions such as, “Do you ever get annoyed when people tell you not to use tanning beds or booths?” or “Do you ever feel guilty that you are using tanning beds or booths too much?” were used to measure the addictive quality of indoor tanning.  The researchers found out that as a person gradually becomes more attached to the emotional “lift” by tanning, the addiction becomes stronger.

People start to depend on tanning to help them feel good. However, just like anything addictive, the short term high has long term consequences.

The treatment for these “tanning addicts” may be to get mental help for an underlying emotional problem. As the researchers explained, “Anxiety and depression are often comorbid with substance dependencetions for tanning… Treating an underlying mood disorder may be a necessary step in reducing skin cancer risk among those who frequently tan indoors.”

And if you think your tanning, helps your Seasonal Affective Disorder, think again. Light therapy (used to treat Seasonal Affective Disorder) uses a different type of light. The bright bulbs used in tanning booths can actually ruin your eyes.

More research came out recently which said the best way to appeal to heavy tanners was not to preach about skin cancer, but rather explain the nasty wrinkles their leathery tanned skin will have in years to come. In a recent press release, professor of dermatology at Northwestern University June Robins found young college girls are more afraid of being “unattractive” then they are of getting melanoma.