How To Escape From A Despairing Mood

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When we are in a despairing mood, that’s when it can feel hardest to actually implement anything we know about getting out of one. That’s why sometimes, the simplest solutions are the best:

Imagination Is Key

Despairing moods occur when it’s hard to envision a better life. Imagination is the power to envision alternatives, such as new jobs, relationships, or lifestyle, but sadness can cloud our ability to imagine solutions like changing careers, moving house, or starting fresh. With enough imagination, most problems can be worked around—and new opportunities can always be found.

Importantly: we are not bound by our past or present circumstances; we have the freedom and flexibility to choose new paths. That doesn’t mean it’ll always be a walk in the park, but “this too shall pass”.

You may be thinking: “sometimes the hardship does pass, but can last many years”, and that is true. All the more reason to check if there’s a freer lane you can slip into to speed ahead. Even if there isn’t, the mere act of imagining such lanes is already respite from the hardships—and having envisioned such will make it much easier for you to recognise when opportunities for change do come along.

To foster imagination, we are advised to expose ourselves to different narratives, preparing ourselves for alternative ways of living. Thus, we can reframe life’s challenges as intellectual puzzles, urging us to rebuild creatively and find new solutions!

For more on all this, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Behavioral Activation Against Depression & Anxiety

Take care!

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  • Eat to Your Heart’s Content – by Dr. Sat Bains

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    Making food heart-healthy and tasty is a challenge that vexes many, but it doesn’t have to be so difficult.

    Dr. Sat Bains, a professional chef with multiple Michelin stars to his name, is an expert on “tasty”, and after surviving a heart attack himself, he’s become an expert on “heart-healthy” since then.

    The book contains not only the recipes (of which there are 68, by the way), but also large sections of explanation of what makes various ingredients or methods heart-healthy or heart-unhealthy.

    There’s science in there too, and these sections were written under the guidance of Dr. Neil Williams, a lecturer in physiology and nutrition.

    You may be wondering as to why the author himself has a doctorate too; in fact he has three, none of which are relevant:

    1. Doctor of Arts
    2. Doctor of Laws
    3. Doctor of Hospitality (Honorary)

    …but we prefix “Dr.” when people are that and he is that. The expertise we’re getting here though is really his culinary skill and extracurricular heart-healthy learning, plus Dr. Williams’ actual professional health guidance.

    Bottom line: if you’d like heart-healthy recipes with restaurant-level glamour, this book is a fine choice.

    Click here to check out Eat To Your Heart’s Content, and look after yours!

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  • ADHD medication – can you take it long term? What are the risks and do benefits continue?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Attention deficit hyperactivity disorder (ADHD) is a condition that can affect all stages of life. Medication is not the only treatment, but it is often the treatment that can make the most obvious difference to a person who has difficulties focusing attention, sitting still or not acting on impulse.

    But what happens once you’ve found the medication that works for you or your child? Do you just keep taking it forever? Here’s what to consider.

    What are ADHD medications?

    The mainstay of medication for ADHD is stimulants. These include methylphenidate (with brand names Ritalin, Concerta) and dexamfetamine. There is also lisdexamfetamine (branded Vyvanse), a “prodrug” of dexamfetamine (it has a protein molecule attached, which is removed in the body to release dexamfetamine).

    There are also non-stimulants, in particular atomoxetine and guanfacine, which are used less often but can also be highly effective. Non-stimulants can be prescribed by GPs but this may not always be covered by the Pharmaceutical Benefits Scheme and could cost more.

    How stimulants work

    Some stimulants prescribed for ADHD are “short acting”. This means the effect comes on after around 20 minutes and lasts around four hours.

    Longer-acting stimulants give a longer-lasting effect, usually by releasing medication more slowly. The choice between the two will be guided by whether the person wants to take medication once a day or prefers to target the medication effect to specific times or tasks.

    For the stimulants (with the possible exception of lisdexamfetamine) there is very little carry-over effect to the next day. This means the symptoms of ADHD may be very obvious until the first dose of the morning takes effect.

    One of the main aims of treatment is the person with ADHD should live their best life and achieve their goals. In young children it is the parents who have to consider the risks and benefits on behalf of the child. As children mature, their role in decision making increases.

    What about side effects?

    The most consistent side effects of the stimulants are they suppress appetite, resulting in weight loss. In children this is associated with temporary slowing of the growth rate and perhaps a slight delay in pubertal development. They can also increase the heart rate and may cause a rise in blood pressure. Stimulants often cause insomnia.

    These changes are largely reversible on stopping medication. However, there is concern the small rises in blood pressure could accelerate the rate of heart disease, so people who take medication over a number of years might have heart attacks or strokes slightly sooner than would have happened otherwise.

    This does not mean older adults should not have their ADHD treated. Rather, they should be aware of the potential risks so they can make an informed decision. They should also make sure high blood pressure and attacks of chest pain are taken seriously.

    Stimulants can be associated with stomach ache or headache. These effects may lessen over time or with a reduction in dose. While there have been reports about stimulants being misused by students, research on the risks of long-term prescription stimulant dependence is lacking.

    Will medication be needed long term?

    Although ADHD can affect a person’s functioning at all stages of their life, most people stop medication within the first two years.

    People may stop taking it because they don’t like the way it makes them feel, or don’t like taking medication at all. Their short period on medication may have helped them develop a better understanding of themselves and how best to manage their ADHD.

    In teenagers the medication may lose its effectiveness as they outgrow their dose and so they stop taking it. But this should be differentiated from tolerance, when the dose becomes less effective and there are only temporary improvements with dose increases.

    Tolerance may be managed by taking short breaks from medication, switching from one stimulant to another or using a non-stimulant.

    boy looks frustrated, sitting at table with adult
    Medication is usually prescribed by a specialist but rules differ around Australia.
    Ground Picture/Shutterstock

    Too many prescriptions?

    ADHD is becoming increasingly recognised, with more people – 2–5% of adults and 5–10% of children – being diagnosed. In Australia stimulants are highly regulated and mainly prescribed by specialists (paediatricians or psychiatrists), though this differs from state to state. As case loads grow for this lifelong diagnosis, there just aren’t enough specialists to fit everyone in.

    In November, a Senate inquiry report into ADHD assessment and support services highlighted the desperation experienced by people seeking treatment.

    There have already been changes to the legislation in New South Wales that may lead to more GPs being able to treat ADHD. Further training could help GPs feel more confident to manage ADHD. This could be in a shared-care arrangement or independent management of ADHD by GPs like a model being piloted at Nepean Blue Mountains Local Health District, with GPs training within an ADHD clinic (where I am a specialist clinician).

    Not every person with ADHD will need or want to take medication. However, it should be more easily available for those who could find it helpful.The Conversation

    Alison Poulton, Senior Lecturer, Brain Mind Centre Nepean, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Vagus Nerve’s Power for Weight Loss

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Arun Dhir is a university lecturer, a gastrointestinal surgeon, an author, and a yoga and meditation instructor, and he has this to say:

    Gut feelings

    The vagus nerve is the 10th cranial nerve, also known as “vagus” (“the wanderer”), because it travels from the brain to many other body parts, including the ears, throat, heart, respiratory system, gut, pancreas, liver, and reproductive system. It’s no surprise then, that it plays a key role in brain-gut communication and metabolism regulation.

    The vagus nerve is part of the parasympathetic nervous system, responsible for rest, digestion, and counteracting the stress response. Most signals through the vagus nerve travel from the gut to the brain, though there is communication in both directions.

    You may be beginning to see how this works and its implications for weight management: the vagus nerve senses metabolites from the liver, pancreas, and small intestine, and regulates insulin production by stimulating beta cells in the pancreas, which is important for avoiding/managing insulin resistance and metabolic syndrome in general.

    Dr. Dhir cites a study in which vagus nerve stimulation (originally used for treating epilepsy and depression) was shown to cause unintentional weight loss (6-11%) in patients, revealing a link to weight management. Of course, that is quite a specific sample, so more research is needed to say for sure, but because the principle is very sound and the mechanism of action is clear, it’s not being viewed as a controversial conclusion.

    As for how get these benefits, here are seven ways:

    1. Cold water on the face: submerge your face in cold water in the morning while holding water in your mouth, or cover your face with a cold wet washcloth (while holding your breath please; no need to waterboard yourself!), which activates the “mammalian dive response” in which your body activates the parasympathetic nervous system in order to remain calm and thus survive for longer underwater
    2. Alternate hot and cold showers: switch between hot and cold water during showers for 10-second intervals; this creates eustress and activates the process of hormesis, improving your overall stress management and reducing any chronic stress response you may otherwise have going on
    3. Humming and gargling: the vibrations in the throat stimulate the nearby vagus nerve
    4. Deep breathing (pranayama): yoga breathing exercises, especially combined with somatic exercises such as the sun salutation, can stimulate the vagus nerve
    5. Intermittent fasting: helps recalibrate the metabolism and indirectly improves vagus nerve function
    6. Massage and acupressure: stimulates lymphatic channels and the vagus nerve
    7. Long walks in nature (“forest bathing”): helps trigger relaxation in general

    For more on all of this, enjoy:

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    The Vagus Nerve (And How You Can Make Use Of It)

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  • Take Care Of Your Lymphatic System To Beat Cognitive Decline

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    First of all, for any unfamiliar with the lymphatic system, it’s mostly the body’s clean-up system (as well as a big part of the body’s anticancer system).

    See: The Lymphatic System Against Cancer & More

    It may not be the most glamorous job, but it’s certainly an essential one.

    There’s no lymph in the brain, but…

    Because of the blood-brain barrier (BBB) that keeps the astonishingly sensitive brain as safe as it can from unwanted things, there are many aspects of our physiology that only happen inside the brain, or only happen outside of it, as the compounds in question may be too large to get through the BBB.

    The lymphatic system is, in and of itself, an entirely outside-of-the-brain affair. So, how does stuff get cleaned out from the brain (such as beta-amyloid and alpha-synuclein clearance, to avoid Alzheimer’s and Parkinson’s, respectively)?

    The glymphatic system (a portmanteau of glial cells doing the job of the lymphatic system) is the brain’s own cleanup crew, and we wrote about it here:

    How To Clean Your Brain (Glymphatic Health Primer)

    Why lymph still matters for the brain

    Although the glymphatic system is doing a (hopefully) fine job of scrubbing up the brain, if the lymphatic system isn’t working at least as well, then this becomes the equivalent of what would happen if you at home were very attentive to taking the trash out, but the garbage disposal crews stopped doing their job, or did it much less well than they need to. Soon, you’d end up with a mountain of trash at home, even though you were doing your part correctly.

    In short: the glymphatic system needs to pass the waste on somewhere, and the lymphatic system is its go-to.

    You may be wondering about the role of blood in all of this, and the answer is that no part of any of the above systems can do its job without adequate oxygenation, and our blood also assists in the transport of things removed—which is one of the reasons why there are blood-based Alzheimer’s tests that can be done; they measure certain markers of neurodegeneration that become present in the blood having left the brain:

    Early Dementia Screening From Your Blood & More ← the “and more” is actually quite interesting, but it’s the blood we’re interested in for this section

    What can be done about it

    Our first two links up above, about the lymphatic and glymphatic systems, respectively, also tell how to look after each of them, but we’ll mention a few salient pointers here.

    For the lymphatic system:

    • do lymphatic massage
    • exercise, with a focus on maximizing movement
    • eat an anti-inflammatory diet

    For the glymphatic system:

    • do vagal massage (Vagal! Not vaginal, which will not help! Or rather: it won’t help the glymphatic system, anyway)
    • exercise, and/but also rest well (good quality sleep)
    • eat omega-3 fatty acids

    For more details and suggestions on each though, do check out:

    Lymphatic health primer | Glymphatic health primer

    How this was discovered

    Until as recently as 2014, it was not known that there was any part of the lymphatic system around the brain, waiting to take things from the glymphatic system. Since then, research has slowly been done about the relationship between the two, how things work, and what affects what and how.

    Most recently (the study was published two days ago, at time of writing this) it was discovered that, in mice at least, improving lymphatic function just outside of the brain (the meningeal lymphatic vessels, responsible for draining waste from the brain) improves memory.

    Aged mice who underwent a process that rejuvenated the meningeal lymphatic vessels, performed better in memory tests afterwards.

    How this worked, step-by-step:

    • The mice were given a special protein that rejuvenated the meningeal lymphatic vessels¹
    • The lymphatic vessels were then able to do their job better
    • This meant that the glial cells of the glymphatic system were no longer drowning in excess stuff
    • This reduced levels of a protein that says “help, too much stuff!” and starts inhibiting everything it can to try to cope²
    • This meant that neural activity was no longer being suppressed, and memory improved

    Technical bits for those who want it:

    ¹ We’re not being secretive about what this special protein was; it’s just that the special protein is called adeno-associated virus 1 cytomegalovirus murine vascular endothelial growth factor C, or “AAV1-CMV-mVEGF-C” for short, so for readability, “a special protein” does the job. Suffice it to say, a) you can’t exactly buy AAV1-CMV-mVEGF-C on Amazon, and b) you wouldn’t want it anyway, you’d want its close cousin AAV1-CMV-hVEGF-C (“m” for murine, i.e. mousey, vs “h” for human)

    ² This one’s just called interleukin-6 (IL-6); perhaps you’ve heard of interleukin; we’ve mentioned it sometimes before.

    You can read the paper in its entirety here; if you don’t mind reading very technical stuff, it is very interesting:

    Meningeal lymphatics-microglia axis regulates synaptic physiology

    Enjoy!

    Don’t Forget…

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  • Brain Wash – by Dr. David Perlmutter, Dr. Austin Perlmutter, and Kristen Loberg

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    You may be familiar with the lead author of this book, Dr. David Perlmutter, as a big name in the world of preventative healthcare. A lot of his work has focused specifically on carbohydrate metabolism, and he is as associated with grains and he is with brains. This book focuses on the latter.

    Dr. Perlmutter et al. take a methodical look at all that is ailing our brains in this modern world, and systematically lay out a plan for improving each aspect.

    The advice is far from just dietary, though the chapter on diet takes a clear stance:

    ❝The food you eat and the beverages you drink change your emotions, your thoughts, and the way you perceive the world❞

    The style is explanatory, and the book can be read comfortably as a “sit down and read it cover to cover” book; it’s an enjoyable, informative, and useful read.

    Bottom line: if you’d like to give your brain a gentle overhaul, this is the one-stop-shop book to give you the tools to do just that.

    Click here to check out Brain Wash, and spruce up yours!

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  • Getting Things Done – by David Allen

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our “to-do” lists are usually hopelessly tangled:

    To do thing x needs thing y doing first but that can only be done with information that I must get by doing thing z”, and so on.

    Suddenly that two-minute task is looking like half an hour, which is making our overall to-do list look gargantuan. Tackling tiny parts of tasks seems useless; tackling large tasks seems overwhelming. What a headache!

    Getting Things Done (“GTD”, to its friends) shows us how to gather all our to-dos, and then use the quickest ways to break down a task (in reality, often a mini-project) into its constituent parts and which things can be done next, and what order to do them in (or defer, or delegate, or ditch).

    In a nutshell: The GTD system aims to make all your tasks comprehensible and manageable, for stress-free productivity. No need to strategize everything every time; you have a system now, and always know where to begin.

    And by popular accounts, it delivers—many put this book in the “life-changing” category.

    Check out today’s book on Amazon!

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