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Here’s How to Do a Body Scan Meditation to Calm Down

The emotional x-ray you didn’t know you needed. ByAmy Marturana Winderl

When times get tough, the tough get mindful. (That’s the saying, right??) While mindfulness isn’t the solution to all of life’s problems, it can be a useful tool for getting through the tough stuff. And one of the grounding tactics that mental health pros often suggest is the simple yet powerful body scan. 

A body scan is exactly what it sounds like: a mindfulness exercise that involves tuning into each part of your body, one by one. That might look like lying down and focusing on the top of your head, noticing sensations like tension or tingling. Then, you’ll move on to your forehead, eyes, ears, jaw, etc. until you’ve gone through your whole body. As you scan each part of your meat suit, the goal is not to judge your bodily functions or sensations. The point is to stay focused on how you physically feel so you can maybe (hopefully) get out of your head a little.

This process can help you focus on the present moment, says licensed clinical psychologist Nina Polyné, PsyD, Wondermind Advisory Committee member. That can be hugely beneficial for calming racing thoughts. That’s great for someone dealing with anxiety, overwhelm, stress, or worry (so like every single one of us), Dr. Polyné explains. 

The same goes if you’re feeling down, sad, or depressed. “Most people who have anxiety are focused on the future; with depression, you may be focused on shame or guilt from the past,” Dr. Polyné says. Because a body scan means honing in on how different parts of your body feel now, you can get out of your head and into the present moment—which is often helpful for a racing brain that can’t stop, won’t stop. When you’re grounded and focused on this moment, it’s easier to figure out the next steps, she adds. 

There are lots of versions of this mindfulness practice out there. For example, progressive muscle relaxation (PMR), where you tense and release each muscle group one at a time, can also help you hone in on your physical body and the present moment. But you don’t have to flex to get the mindfulness benefits of a body scan. Any exercise that requires you to shift your focus from one area to the next as you breathe mindfully can soothe racing thoughts, Dr. Polyné explains. So if it’s easier or less stressful for you to focus on watching leaves float by on a stream, for instance, then go with that! 

Here, Dr. Polyné explains exactly how to do a body scan the next time you need to find some calm in the chaos.

1. Find a safe space.

You may be wondering where to do this type of exercise. And that’s a fair question. While you can get into it pretty much anywhere, a space that feels relaxing, safe, and comfortable is ideal—especially if you want to close your eyes.

If you’re better with your eyes open, that’s cool! You can do this exercise at work or another public space by focusing on an object in the room with a soft, relaxed gaze, says Dr. Polyné.

2. Focus on your breath first.

OK, you’ll get to scanning your bod in a sec. But, for maximum chill, it’s very helpful to start this process by zooming in on your breath, explains Dr. Polyné.

The gist: Slowly breathe in through your nose and out through your mouth. Take as many breaths as you need to get into a calm, regular rhythm. From there, you may start to feel more centered and present.

Keep in mind: distractions can and will happen. As you get settled, it’s common for your brain to space out, says Dr. Polyné. When that happens, just remind yourself that it’s normal (because it is) and let those thoughts pass without judgment. Circle back to your breath and try to make it your main focus. 

3. Begin scanning your body, starting with your toes.

It is time. You can start a body scan from either the top of your body (your head) or the bottom (your feet) and then move up or down—whichever direction feels right to you. But, for this example, we’re starting at your toes. 

Notice any sensations that arise: Do your toes feel tense, relaxed, or tight? Are they warm, cold, or sweaty? As you assess that area, imagine breathing through the sensation. When you inhale, think of the breath traveling to that part of your body. You can imagine it relieving the tension or cooling the area, she explains. Then, slowly shift your focus to your whole foot, then your calves, thighs, bum, pelvis, stomach—you get the idea. Whatever you do, don’t rush the process. Try getting in a few good, deep breaths at each body part. 

4. Feel whatever feelings arise.

Don’t be surprised if some feelings bubble up as you scan, says Dr. Polyné. Maybe you sense into your belly and feel heat and then grief or sadness. It’s OK if you’re caught off guard, but don’t dismiss the emotion. Instead, lean in and let it flow—whatever that looks like for you.

If this is the first time in a while that you’ve tuned into your physical and emotional feels, that can be intense. When you notice your feelings and accept them without judgment, it can keep them from sneaking up on you at less convenient times. Whether we like it or not, we can’t eliminate our feelings, says Dr. Polyné. They’re just part of being a person.

5. Slowly bring yourself back to the present moment.

After you’ve breathed, scanned, and felt your feelings, you’re ready to come back to wherever you left off. Open your eyes, look around the room, and shift your awareness from your body to your environment. Your breath should stay steady as you stand up (take it easy, champ).

If you’re up for it, journaling about your experience can help you make the most of it, says Dr. Polyné. You can log what sensations or emotions came up and how you felt overall during the scan. If there were feelings in certain parts of your body that brought up big emotions, take note of those too. For extra credit, jot down what you felt like before your body scan and after. That might encourage you to keep it up.

6. Make it a thing.

As with all mindfulness techniques, body scans work best when you practice them regularly. Meaning, one session likely won’t change your life. But, by making it a practice (as in three-ish times a week), you’ll likely find that you get more out of the experience. You might even start looking forward to them. Over time, the ability to accept tough stuff, brush off intrusive thoughts, and move through emotions can become so much easier.

The post Here’s How to Do a Body Scan Meditation to Calm Down appeared first on Wondermind.

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How to Find a Movement Practice That Actually Brings You Joy

Exercise should be an act of self-love—not a chore you absolutely dread. ByAmy Marturana Winderl

You hear it all the time: Movement makes you feel good! Sad? Go for a mental health walk. Anxious? Get some exercise. Lonely? Join a run club. But if you’ve never been the person who enjoys getting sweaty and breathless, you might feel like this advice seriously misses the mark. Here’s the thing: Movement really can do wonders for your mental health—but not if you’re miserable doing it. That’s why finding something that you actually enjoy is clutch.  

You’re certainly not alone if you’ve been wanting to exercise more but don’t really know where to start. According to ASICS’ Move Her Mind Global Study, which surveyed 24,772 people across 40 countries, 51% of women are dissatisfied with their current exercise levels and are not exercising as much as they would like to. At the same time, women who do exercise regularly report feeling happier, more confident, more energized, less stressed, and less frustrated. (Endorphins, man!) 

But just going for a run or joining a gym isn’t guaranteed to boost your mood. “You want it to be something that you don’t have to do but something you look forward to,” says licensed clinical psychologist Nina Polyné, PsyD, Wondermind Advisory Committee member. 

So, if you’ve ever heard someone talking about how psyched they are for their workout and wondered “lol wut?” this one’s for you. Here are a few expert tips for finding a movement practice that actually brings you joy.

Take a values-focused approach.

The right type of movement for you is going to be something that aligns with your values and interests, Dr. Polyné says. So, think about those things first, and then try out some forms of movement that could align. “For instance, if you love dance and music, try out a dance class. If your values are centered around spirituality, look for some kind of spiritual movement like yoga or tai chi,” Dr. Polyné says. “Starting at the ground level of values will help you find what really lights you up.”

This also means considering the social aspect of exercise. Are you extroverted and community-oriented, or would you prefer to exercise solo? If you’re taking a group class, do you prefer a competitive environment or something more chill? That can help you narrow down important aspects of your routine—maybe finding a crew to exercise with is critical for maximizing your joy, or simply heading to the yoga studio early to chit-chat is what you need to fully fill your cup. 

It’s also not a bad idea to think about your motivation. What are you looking to get out of a movement practice? Do you want to improve your physical health? Do you want to connect more with your body and feel stronger and more confident? Do you want a healthy outlet to blow off some steam? Maybe you just want to do something for yourself—and there’s no shame in that! “Finding your motivation will really help you stay inspired,” Dr. Polyné says. 

Think about what’s actually realistic for you.

According to the ASICS study, the most common barriers preventing women from exercising as much as they’d like included too many other commitments, lack of time, and cost. Relatable! So, look for something that is convenient (in terms of both location and time) and affordable. Removing as many hurdles as possible will make it easier to feel like movement adds to your life instead of taking away. 

Dr. Polyné also suggests getting out in front of any other potential barriers. “People don’t usually want to think about what can go wrong because it will deter them, but planning ahead helps you be more confident,” she explains. For example, maybe you really, really want to go for a mindful walk every day, but you live in Seattle, where it rains a lot. If that’s the movement that brings you joy, figure out a plan B that you can turn to on days when the weather is not cooperating. Maybe that means walking at your tread desk or doing a stationary bike ride while listening to a meditation. Whatever it is, making sure your movement practice fits into your life means being prepared for those roadblocks that are likely to come up.

Pay attention to how you feel as you move.

When you’re trying out a new type of exercise, Dr. Polyné suggests paying close attention to how your body is responding to it. That’ll clue you into whether or not that movement is the right one for you. Is your body tense? Are you ruminating or running through your to-do list over and over instead of focusing your thoughts in the present? Do you feel constricted or self-conscious? Are you counting down the minutes until you can leave the class?

“Those are signs you’re not doing something that lights you up,” Dr. Polyné says. “You want to stay focused on activities that keep you in the present moment.” Maybe that’s a mindful walk, a run, a yoga flow, or a challenging HIIT class. It’ll be different for every person, and simply tuning into your mind and body and reflecting after you’re done is one of the best ways to figure out what’s right for you. 

Show yourself compassion and grace.

The truth is that you may try some movement practices and think, Wow, this really isn’t for me. And that’s totally fine. Just because your friend loves running doesn’t mean you’re going to love it too. If that happens, show yourself compassion and give yourself permission to let it go and try something else, Dr. Polyné says. There’s nothing wrong with you if you don’t like running (or boxing or yoga or whatever it may be); not everyone will.

Similarly, if you’re interested in a form of movement but you’re having a hard time getting into it or feeling like you’re not catching on quickly and getting frustrated, try to be patient, Dr. Polyné adds. “It takes a good 60 trials of something new in order for it to stick,” she says. If you jog for a week and don’t feel inspired because you didn’t make the progress you wanted to, know that sometimes it does take time. So don’t assume you could never be a pilates girlie just because you face-planted on the reformer the first time you tried. It happens to the best of us… 

But if you really hate something from the start, don’t be afraid to ditch it and move onto the next thing without looking back. Life’s too short to waste time doing exercise that feels like a chore. “You’re taking time away from your responsibilities and spending time on you, and that’s a big part of self-love,” Dr. Polyné says. “Doing something that brings you joy and not apologizing for it is an act of self-love. And you deserve it.”

The post How to Find a Movement Practice That Actually Brings You Joy appeared first on Wondermind.

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15 Surprising Ways to Get Out of a Funk

You got this. ByAmy Marturana Winderl

Everybody has those days: When you just feel downright blah and can’t figure out how to snap out of it. You’re not depressed or dealing with any other specific mental health concern; you’re just in an absolute funk. If anyone needs you, they can find you lying around and sulking for the foreseeable future.

Sometimes, if you really sit and reflect, you can pinpoint the culprits contributing to your down-in-the-dumps mood. Burnout, feeling stuck in a dead-end job, relationship woes, being far from loved ones, and carrying a crushing weight of responsibilities on your shoulders are all biggies, says clinical psychologist Marilisa Morea, PsyD, owner and director of Monarch Therapy and Wellness Center in Thornhill, Ontario. Other times, it may seem like you’ve got no reason to feel like garbage—yet, you just do. 

This emotional state is a very normal reaction to the human experience, says therapist Siobhan D. Flowers, PhD, LPC-S, an adjunct professor at New York University. “A funk can be difficult to snap out of because it’s something that usually feels uncomfortable for most people, so they would rather just avoid or distract themselves from the feeling altogether, which actually prolongs getting out of it.” 

So, what can you do to take back control and shoo away those rain clouds above your head? Dr. Flowers suggests first taking a cue from nature and reminding yourself that this, too, shall pass. “We have different seasons for a reason—nothing blooms year round, and that includes ourselves. This can serve as a simple reminder to yourself that your season of being in a funk is temporary and will change to something more favorable in due time.”

Then, try one of these creative suggestions from experts and real people who found ways to pull themselves out of a funk.  

1. Start by taking care of just your basic needs.

“Check in on the basics first when you are feeling low or meh. A few things to ask yourself: Have you been getting enough sleep? Are you paying attention to your feelings? Are you nourishing yourself with healthy, energizing foods and are you moving your body? If we haven’t been paying attention to our physical and mental health, we can start to feel the funk.” —Babita Spinelli, LP, licensed psychotherapist and psychoanalyst

2. Do literally anything else.

“My natural tendency when I’m down is to go inward or to impulsively do feel-good things, like eat, drink, or shop. What I do now is embrace the suck of whatever the situation may be and force myself to pause. Then I just make a change. I might go for a walk or a run, or take an unscheduled break and meet up with a friend for something fun and creative. Or I’ll listen to a short mediation through the Peloton app or do a short ride. If I am at the coworking space, I’ll chat with someone. It’s all about a change of pace or a change of scenery. Even better if sunlight is an option. ” —Ruth F., 57

3. Just move.

“Movement for me encourages aligning my mind and body in the present moment. I’ve practiced (and ignored) this for so many years and the majority of the time, when I’m feeling stuck, frustrated, tired, or ‘meh’ and I move (especially outdoors) I feel more in tune with myself, light but more grounded, less reactive, and a sense of connection overall.” —July Z., 43

4. Reflect on the good.

“I keep a gratitude journal at work that I write in occasionally. When I’m not feeling great, I write down three things I’m grateful for and it really does help to perk me up and put me in a more positive headspace.” —Jillian G., 34

5. Have an anti-funk playlist.

“I have a couple of playlists of songs that put me in a good mood, so when I’m feeling down, I play one of those. The first is more pump-up fancy (think: Bastille, Katy Perry), and the second is more like ‘I wanna rock like a baby and belt out the songs’ (think: Hozier, Vance Joy).” —Julie M., 33

6. Go on a solo coffee date.

“My college friends and I always said that going out for a cup of coffee was about the experience, not so much the coffee. That still rings true for me today. I often grab a coffee after I drop my son at school, before I begin the work day, or if we’re home I go out to grab a cup before sitting back down to focus. I also used to do this midday if I needed a break before coming back to my desk. It gets me up and out, and it’s a little ‘me’ time—something I’m doing just for myself—amidst the chaos of my day that’s often focused around everyone else. I find it as an opportunity to take a break and then get back to work, or take a break and reflect on whatever I might be dealing with that day.” —Kerry H., 32

7. Shift your focus to others.

“I recommend not making your funk about you. This can be done by shifting your focus outward towards volunteering, donating something to those in need, or otherwise reflecting on how you can feel a feeling—without being the feeling. Taking an active approach to ‘externalize’ your feelings (without avoiding them) makes it much less likely that you will remain in the downward momentum of a funk for very long.” —Dr. Flowers

8. Head straight to the massage table. Do not pass go.

“When I’m feeling blah, I take myself for a massage at a no-frills location. I think it’s $50 for an hour massage that literally melts my stress away (for one hour at least).” —Zoe B., 33

9. Host a low-effort gathering.

“Inviting friends over for something fun and different always helps shake me out of a funk. That might mean having people over for lunch and getting out the dishes and glassware I never use, throwing a dessert-only party, or hosting a pizza night where each person or couple brings their favorite pizza and everyone gets to take home a takeout container with leftovers. I like finding ways to have low-effort get-togethers when everyone just needs to get out!” —Jayne N., 65

10. Reorganize or redecorate.

“Sometimes you just need to mix things up. Give your space a new paint job, declutter, organize, and put out things that offer calm and inspiration. Put away or get rid of things that keep you stuck in the past or are taking up unnecessary space. Releasing old things that might be holding you back lets you allow for new and more positive things to enter your space.” —Dr. Morea

11. Cry it out.

“I listened to a podcast a few months ago about how important it is to allow yourself to feel your feelingsq, and I’ve had a few emotionally charged moments recently. I decided during the last few to just let myself feel the thing all the way through to crying, or whatever physical thing I needed. Usually it’s high-energy cardio or other physical exertion, but the last time I just opened up to feeling the sadness and the tears came. I always feel better after crying and allowing myself to fully process an emotion.” —Lauren A., 36

12. Get outside, preferably near a body of water.

“Being outdoors and breathing fresh air increases serotonin and can help get us out of a funk. It also provides perspective that there is something bigger and more powerful. Being in nature also has a calming effect on the mind and body. Walking on the beach, swimming in a body of water, or even just watching the waves is also very therapeutic and can shift our mood. I love to take long walks by the ocean while listening to my favorite songs if I find myself in a bit of a funk.” —Spinelli

13. Sauna, hydrate, repeat.

“Often when I’m stressed or feeling overwhelmed I’ll spend the Sunday at my favorite day spa where I’ll start off with the lower temperature saunas and work my way up—doing intervals of 10 to 15 minutes in the sauna and then 30 minutes of relaxing, reading a book, and hydrating. I’ll cycle through five to six times throughout the day. The combination of sweating and relaxing makes me just feel so good and refreshed. Also, I always sleep like a baby that night.” —Elie O., 33

14. Do a tech detox.

“For me to truly take a break, I have to turn everything off. As a small business owner I’m literally always on, and it can be draining to maintain. If I’m relaxing after dinner and watching a movie, I’m checking my emails (I’m sure others are guilty of this). So whenever I feel stressed or anxious, I intentionally block time off in my calendar and my mind as a time to be offline. I basically will just use my phone for the alarm and then try to leave it in another room for the day or the weekend. If I can’t do a full day, I’ll do a morning or evening, and it gives me the opportunity that I need to reset. It always feels so great and makes me want to trade it all in for a beeper or snail mail.” —Meagan C., 33

15. Try something that scares you a little. 

“Doing something wildly out of my comfort zone always helps me snap out of a funk. Some past examples include: taking a pilates reformer class that almost broke me, painting a piece of furniture with zero DIY experience, booking a solo trip (and going zip-lining through the jungle on said trip). Whatever it is, even if I end up hating it or being bad at it, I still get a sense of satisfaction out of trying something that I normally would shy away from. It’s a great way to remind yourself that you can do hard things.” —Casey G., 35 

The post 15 Surprising Ways to Get Out of a Funk appeared first on Wondermind.

Explainer Link Copied 02.29.24

Do You Need Meds for Major Depressive Disorder?

Also, why are there SO MANY kinds? ByAmy Marturana Winderl

Living with major depressive disorder (MDD) can be rough. Also referred to as clinical depression, MDD can make you feel consistently bummed out and uninterested or unexcited about things that normally bring you joy. That can also come with a side of guilt or worthlessness, low energy, fatigue, and a struggle to concentrate or sleep. Sometimes, MDD can lead to suicidal thoughts too.

That’s why, for lots of people, major depressive disorder medication can be a life-changing (and life-saving) tool to manage those symptoms. Of course, medication isn’t the only way to treat MDD. Therapy, like cognitive behavioral therapy (CBT), can help shift your thought patterns, behaviors, and ultimately your mood. But depending on how severe your depression is, therapy may not make enough of a difference on its own, says Sagar Parikh, MD, professor of psychiatry at the University of Michigan and associate director of the University of Michigan Depression Center.

Sometimes it’s too hard to even make it to a therapist’s office when you’re depressed, Dr. Parikh says. If that’s the case, or you’re just looking for faster relief, medication can be very helpful. “[Medication for major depressive disorder] makes it easier to do things, whether that’s attending psychotherapy or simply getting out of bed,” he explains.

Love that for us, but you should know that there are approximately one zillion different meds that can help with MDD, and various kinds work in different ways. Yep, that’s overwhelming, but your doctor can help you figure out where to begin. In the meantime, if you’re curious about what’s out there, we’re breaking down the basics of major depressive disorder medication. Shall we?

Does everyone with major depressive disorder need medication?

Nope! Mental health meds are just one tool in your larger treatment arsenal for depression. Dr. Parikh says that for her average patient with MDD, there’s about a 50/50 chance that they’ll do better with an antidepressant. While some docs might suggest a prescription right away, others could recommend starting with lifestyle changes like therapy, exercise, and more time outside. If those basics aren’t doing much, then medication could make sense. 

Usually, some combo of medication, therapy, and complementary treatments like yoga or acupuncture work well, says psychiatrist Elspeth Ritchie, MD, chair of psychiatry at MedStar Washington Hospital Center. But, just like any mental health condition, what’s good for one person doesn’t always work for another. 

If you’ve been down the therapy and medication route and still aren’t feeling better, talk with your care team about other options for people who are resistant to depression medication and need more help, per the National Institutes of Health.

What types of medications for major depressive disorder are out there? 

As we said, when it comes to MDD meds, you’ve got lots of options. It’s kind of impossible to know which type or specific brand will be your perfect match, so doctors typically start with an SSRI, one of the more common medications that are usually effective with relatively few side effects, Dr. Parikh says. After a few weeks, they’ll check in to see if you’re noticing any relief or rough side effects, at which point they can adjust the dosage or consider a different medication entirely.

According to the NIH and U.S. Food and Drug Administration (FDA), the main types of medication for MDD are:

• SSRIs: Selective serotonin reuptake inhibitors (SSRIs) are the most commonly used antidepressants and usually the first thing your doctor will try. Examples include fluoxetine, sertraline, citalopram, escitalopram, and paroxetine. 
• SNRIs: Serotonin-norepinephrine reuptake inhibitors (SNRIs) are often prescribed to people who have depression and pain disorders happening at the same time. Examples include duloxetine, venlafaxine, levomilnacipran, and desvenlafaxine.
• Tricyclic Antidepressants: These medications tend to have more side effects than SSRIs and SNRIs, so they’re typically only used if you don’t respond to the other drugs first, according to the Mayo Clinic. Examples include amitriptyline, desipramine, amoxapine, doxepin, and nortriptyline. 
• MAOIs: Monoamine oxidase inhibitors (MAOIs) are not prescribed very often because they require a special diet (as weird as that sounds) to avoid dangerous side effects. But they’re an option for people who haven’t had success with other depression meds. Some research also suggests that people with atypical depression may benefit from MAOIs. Examples include isocarboxazid, phenelzine, and tranylcypromine.
• Atypical Antidepressants: This category is sort of a catch-all for depression medications that don’t exactly fit into those other categories, but can be effective either alone or in addition to another medication. Examples include bupropion, mirtazapine, nefazodone, trazodone, and vortioxetine.
• Mood Stabilizers and Antipsychotics: Sometimes other mental health medications, like antipsychotics, can help improve mood and sort of bolster the effects of antidepressants, Dr. Parikh explains. Examples include aripiprazole, quetiapine, and risperidone.

How do medications for major depressive disorder work?

In general, most MDD medications work by increasing the amount of certain chemical messengers in the brain (neurotransmitters) that regulate our brain function and moods. Serotonin, norepinephrine, and dopamine are the biggies usually implicated in depression.

Still, it’s not clear exactly how this improves MDD symptoms. “We know a lot, but we don’t know everything about how they work,” Dr. Ritchie says. For example, SSRIs increase how much of the feel-good chemical (serotonin) stays hanging out in your brain, but why that changes your mood is still a bit of a mystery, Dr. Ritchie explains. 

Still, researchers know that these and other medications affect brain chemicals in a way that helps relieve MDD symptoms. That’s the most important part, right?

What can you expect if you start taking medication for major depressive disorder?

MDD medications can take a little time to start working. “I usually give someone two to three weeks so they won’t get discouraged,” Dr. Ritchie says. Once they kick in, MDD medications can help relieve most symptoms of depression, including things like fatigue and not being able to concentrate, Dr. Parikh says. Those little things can be a massive help when it’s a struggle to just get out of bed and brush your teeth in the morning. You might even feel energized and motivated enough to start making more changes that can help you feel better.

Of course, most medications have side effects too, and MDD meds are no exception. In general, SSRIs and SNRIs have the most mild ones, while tricyclic antidepressants and MAOIs have more persistent or potentially severe ones. That’s why the latter aren’t prescribed as often. 

Common side effects of MDD medications often include feeling sick to your stomach, sleepiness, a cotton-mouth kind of feeling, sexual issues, sweating, and other random and annoying struggles, per the FDA. 

Do you need to stay on depression meds forever?

Not necessarily. Even if medication is the right choice for you now, it’s cool if that changes too. If you feel well and have had no major depressive episodes for about a year, it may be a good time to start working your way off them, says Dr. Parikh.

Whatever you do, please don’t stop taking them cold turkey, Dr. Parikh warns. “Antidepressants are not addictive,” he says, “but you can get withdrawal effects if you stop them abruptly.” Think: flu-like symptoms, like fatigue, achiness, and headaches. There’s actually a name for it—antidepressant discontinuation syndrome—and, according to research in the Canadian Medical Association Journal, about 20 percent of people on antidepressants experience it. Insomnia, nausea, balance problems, hyperarousal (irritability, agitation, anxiety, the works), and sensory disturbances (like something called a brain zap which, yes, feels like an electric shock in your noggin) can also happen.

So, yeah, you definitely don’t want to just wake up one day and stop taking your MDD meds. Instead, your doctor can help you taper off the dosage over time (usually a couple of months) until you reach nada. “The most important thing about tapering is that you should have also done something else to improve your life,” Dr. Parikh says. Things like starting psychotherapy can teach you important coping strategies and habits that get you through mood changes sans medication.

But if you’re happy and living your best life on your meds and don’t want to rock the boat, you probably don’t need to. Dr. Ritchie says that, in general, it’s good to reassess after about a year and make sure you’re happy with your treatment. If you’re doing well and aren’t having side effects, you can keep doing you. “In general, the long-term effects of the newer classes of antidepressants are low and mild and not dangerous,” explains Dr. Ritchie. “However, you should always talk to your doctor about what those side effects might be or [how they’re impacting you].” If anything feels off, you can always adjust the medication or the dosage, she adds. 

The bottom line: Medication isn’t the right fit for everyone with MDD, but for many people, it can make a huge difference in depression symptoms—especially when paired with therapy. If you’re not sure what to do about your depression symptoms, check in with a mental health or primary care provider to see what your options are.

The post Do You Need Meds for Major Depressive Disorder? appeared first on Wondermind.

Explainer Link Copied 12.04.23

What Experts Want You to Know About MAOI Drugs

MAO who? Let’s talk. ByAmy Marturana Winderl

If you heard about MAOI drugs from a friend or a pharma commercial, you might know the bare minimum: It’s an antidepressant. But if you’re not sure what it does or who it can help, you’re certainly not alone. 

There are a ton of antidepressants out there—a great thing, because it means we’ve got options if you, your doctor, or therapist think you’d benefit from treatment. But with so many types of mental health medications (many of which come with their own fancy acronym) and individual drugs within those categories… every commercial might leave you wondering, Wait, do I need this? 

So, here’s everything you need to know about MAOI drugs, including how they work, who they’re meant for, and the side effects to keep in mind.

What is an MAOI drug?

MAOI stands for monoamine oxidase inhibitor, and they’re a type of antidepressant used to treat major depressive disorder (MDD) and other mood disorders by inhibiting (hence the I) an enzyme in the body called monoamine oxidase (that would be the MAO), according to the National Institutes of Health (NIH). 

This enzyme’s job is to break down certain neurotransmitters, or chemical messengers in the brain that regulate our brain chemistry and moods. There’s a long-standing theory in depression research that one specific category of neurotransmitter called monoamine neurotransmitters plays a role in MDD. You’ve probably heard of them: norepinephrine, serotonin, and dopamine. So, when MAOIs block the enzyme that normally breaks down these neurotransmitters, it enables more of them to float around your body—and that could improve your depression symptoms.

Fun fact: MAOI drugs were the first antidepressants on the market back when they debuted in the 1950s, according to the NIH. They were actually discovered as a treatment for mood disorders by accident, says psychiatrist Alexander Herman, MD, PhD, an assistant professor of psychiatry at the University of Minnesota Medical School. “The original MAOI was being developed as a tuberculosis treatment and they noticed it had mood-boosting effects on people using it,” Dr. Herman explains. After delving deeper, researchers figured out why the drug had this effect and worked to create other medications that did the same thing. The more you know…

What are the side effects of MAOI drugs?

While they may be the OGs, MAOIs have been overshadowed by other kinds of antidepressant medications like selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants, which are considered generally safer. That’s because, when you take an MAOI, you also have to limit certain foods and drinks or face really dangerous health risks. “Oral MAOIs inhibit the MAOs in the gut that are responsible for metabolizing tyramine, which is in foods like aged cheese and soy,” Dr. Herman explains. 

Sounds weird, but tyramine has a similar chemical makeup to neurotransmitters like serotonin and dopamine. So, “taking a monoamine blocker can cause tyramine to build up in the body.” That excess can trigger an increased release of adrenaline, which spikes blood sugar and blood pressure in a life-threatening way, Dr. Herman says. Plus, other medications, when mixed with an MAOI, can have the same effect, according to the Mayo Clinic. Yeah, not ideal. 

Because of all that, anyone who’s prescribed an MAOI has to follow a low-tyramine diet. That means avoiding things like aged cheeses, cured and smoked meats, pickled and fermented foods, and anything that contains soy. Oh, and alcohol, sourdough bread, and dried or overripe fruits. (So, like, almost everything you’d find on a good charcuterie board.) Eating within those very strict restrictions is hard for a lot of people to follow, Dr. Herman says.

While that’s the biggest bummer, MAOI drugs can also come with the same side effects as other antidepressant meds, like dizziness, dry mouth, nausea, and lightheadedness. Maybe it’s not surprising then that docs prefer prescribing other antidepressants first. “It’s pretty far down on the list for me,” says Philip Lam, DO, assistant clinical professor of psychiatry at the University of Arizona College of Medicine. And Dr. Herman notes that he’s never seen a primary care doctor prescribe these medications for depression and “even psychiatrists are hesitant to do so.”

One thing to note: While MAOI drugs are typically oral medications, some do come in patch form. “Because it’s absorbed through the skin, dietary restrictions may not be as necessary,” says Dr. Lam. The patch MAOIs are usually a lower dose and associated with fewer side effects, per the NIH. But, Dr. Lam adds, it’s harder to get insurance approval for the patch, for whatever reason.

Who are MAOI drugs good for?

Despite being a huge pain, people who’ve tried basically every antidepressant medication there is may find that MAOIs work for them. 

Same goes for those with atypical depression, Dr. Herman says. This type of depression, which goes by major depressive disorder with atypical features in the DSM-5-TR, is a subtype of MDD (though some say it’s debatable) that’s associated with symptoms like increased appetite, sleepiness, a feeling of heaviness in your limbs, and an all-consuming sensitivity to feeling rejected by other people. Some research suggests that people who have it respond particularly well to MAOIs.

Still, even if you have atypical symptoms right off the bat, chances are your doctor will have you try other treatments before putting you on an MAOI because of all that food drama. 

The bottom line: It’s reasonable to expect a little trial and error to figure out whether any mental health treatment works well for you—most mental health meds take a few months to even start working as they should. But if you’ve been trying to find a solution and feel better for a long time and nothing seems to be working, an MAOI drug may end up being the hidden solution you didn’t know to ask about. “These medications can be prescribed safely, though it does require a little more effort,” Dr. Hermann says.

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How to Self-Soothe When Everything Is a Lot

You might not be able to change things, but you can feel a little bit better. ByAmy Marturana Winderl

Sometimes things are just objectively awful. When faced with horrible tragedies and disheartening situations, even the tried-and-true mental health advice (talk to a therapist, check in on your people, get enough sleep, etc.) can feel unhelpful or unrealistic. Maybe you’re going through the motions and getting through the day (which is a huge accomplishment!), but when it comes to regulating your emotions, you’re really struggling. 

In times like these, a little self-soothing can go a long way. “Self-soothing is anything that we do to help regulate our emotional state that we don’t need anyone else for,” says licensed psychologist Rachel Goldman, PhD, clinical assistant professor of psychiatry at NYU Grossman School of Medicine. It’s a specific type of coping skill that you can do pretty much whenever and wherever. And while it may not turn a situation around, it can help keep you grounded and emotionally stable in turbulent times. 

So what counts as self-soothing? 

We all learn to self-soothe when we’re very young—like, fresh out of the womb, basically. A classic example: a baby sucking their thumb. As an adult, you may not consciously know that you’re self-soothing when you do it because a lot of these behaviors are subconscious, says clinical psychologist Marilisa Morea, PsyD, owner and director of Monarch Therapy and Wellness Center in Thornhill, Ontario. 

On that note, it’s probably the right time to mention that some self-soothing behaviors can be maladaptive (see: unhealthy coping mechanisms that aren’t exactly helpful and productive), Dr. Morea adds, like tugging on your hair, picking your nails, or numbing out with drugs or alcohol. So you want to be aware if your soothing habits have any negative consequences or turn into compulsions.

But otherwise, self-soothing is generally really great for keeping our internal thermostats in check. “It’s important to remember that there is not one best type of self-soothing technique,” Dr. Goldman says. For instance, some people might calm down when they try a breathing exercise or repeat a specific affirmation while others might just get even more frustrated by those tactics. Find what works for you. 

If you’re not sure where to start, here are a few expert-backed self-soothing techniques to try the next time you’re feeling especially anxious, scared, overwhelmed, or hopeless (or all of the above). 

1. Make breathing more of a thing.

“A breathing exercise is one of my go-to recommendations because it immediately slows our breathing down and works on the physiological level,” Dr. Goldman says. Any kind of deep, focused breathing works, but here are a few to try: 

• Diaphragmatic breathing (belly breathing): Focus on the stomach (rather than the chest) moving up and down with each breath. Hot tip: Place a hand on your stomach and your chest to make sure that you’re really engaging your diaphragm. 
• 5-finger breathing: Trace the fingers of one hand with the other hand, inhaling in as you trace up and exhaling as you trace down.
• Box breathing: Breathe in for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds.
• 4-7-8 breathing: Inhale for four seconds, hold for seven seconds, exhale for eight seconds. 

The goal is to repeat any of these intentional breathing patterns as many times as you need to slow down your breathing and your heart rate, which in turn can help calm your nerves.

2. Give yourself a walking mission.

Going for a walk is a great way to release nervous energy, Dr. Morea notes, but adding some mindfulness into it can help pull you away from your negative emotions and into the calming present. “As you walk, count how many red cars you see, or count trees and describe what they look like to you—how many leaves you think they have, or what shade of green it is,” Dr. Morea says. You can even count how many good dogs you see on the walk. The point is just to focus your attention while you’re also getting a little movement and fresh air. 

3. Fidget away.

Fidget spinners became an overnight phenomenon for a reason: They give you something to focus on and something to do with your hands when you’re teeming with nervous energy. And you don’t need a special device to benefit: A piece of jewelry or clothing that you can play with can also do the trick, Dr. Morea says.

4. Literally chill.  

It may seem like the opposite of soothing, but hear us out. A lot of people describe cold plunges as really soothing. That’s because it essentially shocks your system, Dr. Morea explains. “It literally slows down blood flow, which helps calm down breathing,” she says. It can also provide some welcome distraction because it’s kind of hard to focus on your anxious thoughts when your face or body is submerged in freezing cold water. Not really somewhere you can take a quick dunk? Sucking on an ice cube or rubbing one on your pressure points can have a similar effect, she adds.

5. Think about someone who makes you feel safe.

“When we’re feeling scared, what we want to do is create a sense of safety,” Dr. Morea says. Even if you can’t physically be with or talk to your emotional support person (or animal), try focusing your thoughts on them for a little while, suggest Dr. Morea. That might look like scrolling through photos of your cat, rereading a particularly sweet email from your dad, or journaling about how safe someone in your life makes you feel.  

6. Go full blanket burrito mode.

When there’s no one there to hug you, do the next best thing: Wrap yourself up in a big, warm blanket. Hot tip: Toss that baby in the dryer first, Dr. Morea recommends. Lying on a fluffy pillow or putting on a big, luxurious-feeling sweater can do the trick, too. It’s all about using your sense of touch to feel calm and grounded.

7. Get a little dose of nostalgia.

Another way to feel safe and calm amidst the chaos is to do something nostalgic that brings up happier (or even just less stressful) memories. Cue up your playlist from high school or that trip you had a blast on. Or put on your comfort show from growing up, even if it’s just background noise, Dr. Morea suggests. Hearing a familiar sound that sparks positive memories can have a real impact on your emotional state.

8. Smell all the good smells.

Scent is another great self-soothing technique, Dr. Goldman says. “Oftentimes when we are in a heightened emotional state we need to reground ourselves, and using our senses can help us come back to the present moment.” So light your favorite candle for stress relief. You can also try some aromatherapy for mental health (lavender tends to be calming while peppermint can help with focus). Or you can even make your own feel-good scents by baking. Some people find the actual activity soothing in itself, while others may just benefit from the sweet, sweet smell of cookies or a loaf of bread wafting throughout their home, Dr. Morea says.

9. Move in whatever way feels good to you.

“When we are feeling low, we want to counteract that with behavioral activation,” Dr. Morea says. This can really help get you out of a low point, but it doesn’t need to be a whole sweaty thing. Stretching, yoga, and self-massage are all great options for getting some movement into your body and brain—without adding another (potentially overwhelming) thing to your to-do list. That said, if lifting heavy weights or taking a 45-minute workout class are self-soothing to you, go ahead and pencil that into your day. 

10. Do something mindless.

If you’re feeling overwhelmed and stuck, it can be impossible to know how to start moving forward. Dr. Morea suggests doing something mindless and repetitive, whether it’s a to-do item like folding laundry or something you enjoy like crocheting or doing a puzzle. “It’s something that you don’t need to think about but can help you release energy in that moment,” Dr. Morea says. Plus, just the simple act of doing something when you’re otherwise feeling powerless can sometimes take the edge off your anxiety.

11. Name something (anything) that’s going right in your life.

Even when there’s a lot to be mad or sad about, there’s always at least one thing to be grateful for. Focus on that, Dr. Morea recommends. Do you have a roof over your head? Do you have a warm bed to sleep in? Do you have dinner on the table? Do you have a partner who loves and supports you? You don’t have to love everything that’s going on in your life or the world around you to recognize the bits and pieces of good that do exist.

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10 Surprising Ways to Relieve Stress That People Actually Swear By

Don’t worry, we’re not here to tell you to just do yoga or take a deep breath. ByAmy Marturana Winderl

Telling a friend that you’re super stressed and getting the advice to “just relax” or “try yoga” can be enough to make your already-overstimulated brain explode. (Like, great idea, Carol! I’ve never tried *checks notes* just relaxing!) We’ll give you the benefit of the doubt here and assume that you’ve tried all the usual tips to relieve stress before and haven’t quite found something that works for your unique brand of overwhelm. 

The thing is, there’s no one-size-fits-all solution to relieve stress—or anything mental health-related, for that matter. So it’s unhelpful at best—and infuriating at worst—to just get the same stale advice over and over again. That’s why we asked people to share the simple, surprising, stress-busting tips that actually work for them. Here are 10 ideas to try that don’t involve yoga or deep breathing. 

1. Stare at the wall. That’s it, that’s the tip.

“On especially stressful days, if I know I have a few minutes free somewhere in my schedule, I will set a 15-minute alarm on my Alexa, put my phone down, and lie on my back on my couch facing the wall. It’s not to sleep or scroll or read, it’s literally just to STARE at that little spot where the wall meets the ceiling. (Now that I’m back at the office more, I’ll do the same thing right when I walk in the door if I’ve had a bonkers day). It just feels quiet. There is nothing to accomplish. No goal at the end of it. I’m not pressuring myself to meditate or practicing any sort of mental exercises, and I don’t think about anything specific—or avoid anything specific—I’m just letting my brain settle for 15 minutes. As weird as it sounds, it’s like I can feel the pressure seeping out of my skull. When the alarm goes off, I usually get back to doing what I’m doing and feel like my shoulders are relaxed. Whatever anxiety that was building about my to-dos has faded a bit and I usually feel like whatever it was that seemed so insurmountable 20 minutes ago is now doable.” —Amy H., 33

2. Throw a short-and-sweet cleaning party.

“I relieve stress by waking up, putting on some music, and taking 30 minutes to deep clean or purge something. A junk drawer, my fridge, a closet—anything manageable in 30 minutes. On top of feeling really accomplished when it’s done, before you know it, your whole house feels clean and organized. I try to do this every day. But it doesn’t always happen. When I get overwhelmed, it becomes a task that helps get me back in a good headspace.” —Carley I., 38

3. Zone out in the sauna.

“One of my goals as a mother has always been to carve out some time for myself during the day. Fortunately, my gym offers a wonderful solution with their two-hour kids club service. Over the past few months, I have made a conscious effort to incorporate exercise into my routine and then dedicate 20 minutes to some post-workout ‘me’ time. During this period, I often head to the sauna, accompanied by soothing music, to decompress and unwind. While I’m in there, I make a deliberate attempt to be present and fully immerse myself in the moment, setting aside thoughts about future tasks or events from earlier in the day. When I’ve finished my time in the sauna, I leave feeling rejuvenated and ready to tackle the remainder of the day.” —Samantha C., 37

4. Touch sand or water or grass—whatever nature’s nearby.

“Whenever I’m feeling stressed or overwhelmed, I walk down the street to my local coffee shop, grab my favorite drink, and then head straight to the beach and (depending on my shoes) touch the sand or the ocean with my toes. It’s my favorite thing about living in LA. We even went on the day I was induced. I walk the same path along The Strand and just let the sun hit my face and the wind whip my hair. I’m the type of person whose brain is ticking a mile a minute, and I’m constantly thinking of the next thing on my plate, but when I’m walking my loop it’s the one time I remember to just breathe and let everything else fall away. I hardly ever pull out my phone—no podcasts, no music, no need to take photos. As soon as I get a few blocks from home, I let my brain turn back on, and I feel completely refreshed.” —Samantha O., 33

5. Channel your inner Top Chef.

“A lot of people find cooking to be stressful but it’s actually one of my favorite ways to relieve stress. Following a recipe and focusing on each step lets me tune out other thoughts and worries. It’s essentially a mindfulness practice. I also like that there’s room for creativity—baking intimidates me because there’s usually less room to experiment (because, chemistry) but with cooking, I find I can substitute ingredients or add something extra that I love, and it usually goes well—and I get to give myself a little pat on the back for taking a chance and creating something that I can enjoy. Even better: Cooking a meal is something I need to do, so I then get to cross a daily task off my to-do list.” —Amy W., 33

6. Have a little podcast ritual. 

“Numbing out in front of the TV or scrolling through TikTok does nothing for my stress level, but it’s usually all I want to do after a chaotic day or week. To help me get in some dopamine-boosting entertainment while also doing activities that actually help me de-stress (walking, tidying up, showering, cooking, etc.), I’ve started using podcasts as a reward (a habit-stack, if you will) for these not-super-exciting-on-their-own tasks. Some of my favorite combos: Normal Gossip + cooking/cleaning. Maintenance Phase + mental health walk. Baggage Drop + nighttime routine. Trust me, it works.” —Casey G., 34

7. Birdwatch. Seriously. Don’t knock it ’til you try it.

“Bird feeding and watching is an easy way for me to feel closer to nature. I find that carving out just a few minutes each day helps my mental well-being. I’ve dealt with generalized anxiety disorder for most of my life. If I have a stressful or heightened anxiety day, I make an effort to spend a few minutes relaxing and watching the birds outside. It’s a quick way for me to mix meditation with a hobby I enjoy! Anecdotally, I feel my stress and anxiety have dramatically dipped since I started the hobby several years ago.” —Daniel D., 31

8. Cricut anything and everything.

“Cricuting is a great stress reliever for me. I like designing something, making it with the machine, and then seeing how people react when I give them something personalized. Before I started Cricuting, I didn’t have a great method for unwinding and relieving stress—I used to just scroll through TikTok or Instagram. Now, I Cricut and it’s been a huge help, especially when I feel overwhelmed and overstimulated taking care of my twin toddlers.” —Rebecca L., 31

9. Start a little routine you can rely on.

“During my medical residency in New York City, sometimes when I was post-call (after working overnight) I’d get the same everything bagel with scallion cream cheese from my bagel guy. I think having something consistent that I could look forward to was key. If it was an extra bad night at the hospital I would eat it on a bench in the park and it always made me feel better.” —Amy B., 31

10. Do a cold plunge.

“I do a cold plunge at the gym—or, if I’m able to, the ocean—about once a week, for six minutes at a time. It’s killer, but the fact that it makes it impossible to think about anything except getting through the next couple of minutes forces me to be present. I’ve found that this completely resets my mind and clears any lingering stressors. Plus, there’s something really satisfying about getting through the discomfort. It’s a good reminder of my mental and physical resilience and ability to persevere through tough situations.” —Kevin H., 33

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