A Balanced Perspective Weekly
on Health and Wellness
March 20, 2007
1. Depression...
2. Wellness Packages for the New Year
3. Weight Loss Groups
4. Cooking Classes - 2007
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1. Depression
Harvard Medical School came out with an article in their
regular newsletter this week that I want to share with you.
I know that many of you who read this newsletter have
dealt with episodes of depression, or might be dealing with
it now.
The article points out an important characteristic of
depression. Withdrawing. We withdraw from things that
we don't want to deal with, are afraid to deal with, or don't
know how to deal with. We withdraw from things that
cause us anxiety and while this might save us from a moment
of uncomfortable feelings, it leads into further life displeasure.
One of the things this article stresses, when dealing with
depression, is to continue on with your life and to keep your
commitments even when you are facing something that makes
you anxious.
I'm posting the article below. As always, I love to hear your
thoughts.
I hope you enjoy the rest of your week! Spring is on its way!
WOOHOO!
Melissa
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Act, Don't Think, to Relieve Depression
from HealthBeat, a Harvard Health Publication
Emily is having a conflict with a coworker and decides to
stay home for several days. By withdrawing from a possible
confrontation, she spares herself immediate distress. But
at the same time, she is also depriving herself of the
satisfaction she gets from work — the pleasure of
completing tasks and earning money. She gets nothing in
exchange for sacrificing these daily pleasures, because the
original problem remains. As a consequence of avoiding a
temporarily difficult and unpleasant situation, Emily only
sinks deeper into depression. She eventually finds that
getting out of bed in the morning has become as difficult
as going to work had been a week ago.
In many cases, if Emily went to a therapist, the therapist
might use cognitive therapy, which targets persistent self-
defeating thoughts, or a variation called cognitive
behavioral therapy, a version that includes behavioral
training and homework. Cognitive behavioral therapy has
become one of the most widely used treatments for
depression. But some researchers have questioned whether
cognitive behavioral therapy achieves a good-enough
outcome. In a recent study comparing standard cognitive
behavioral therapy with a new version of behavioral therapy
called behavioral activation therapy, behavioral activation
therapy showed promising results.
Behavioral activation therapy, the alternative used in the
study, is based on the idea that depressed people
experience the kind of vicious cycle that Emily does. They
withdraw from the routine activities and demands of daily
life to avoid emotional pain. As a result, they receive fewer
rewards and become more depressed.
In behavioral activation therapy, the therapist is interested
in the function of negative thinking — the way it promotes
withdrawal — rather than its rightness or wrongness, as in
conventional cognitive behavioral therapy. Patients are
shown how to:
find out and record what gives them a feeling of
accomplishment, then do it more
maintain regular routines and schedules — for example,
keeping commitments even if they’re anxiety-provoking
— while exploring alternative behaviors by role-playing
in the safer setting of the therapist’s office
avoid pessimism and gloomy rumination by directing
their attention to the immediate experience of their
senses — to observe the experiences rather than
reacting to them or becoming self-critical.
In this respect, the authors point out, behavioral activation
therapy resembles newer forms of cognitive therapies that
encourage patients to acknowledge their thoughts and feelings
as they arise, without judgment, and then let them go.
In a study at the University of Washington, nearly 250 people
with major depression were divided into four groups that
received either behavioral activation therapy, cognitive
behavioral therapy, an antidepressant medication, or a sugar
pill (placebo). Treatment continued for 24 sessions over four
months while standard questionnaires measured changes in the
symptoms. Results were tracked separately for mildly depressed
and severely depressed patients.
Patients in all four groups improved, and all treatments were
equally effective for the mildly depressed patients. For the
severely depressed, behavioral activation and the
antidepressant drug were equal, and both were superior to
cognitive behavioral therapy and the placebo. But patients
taking the medication or placebo were much more likely to
drop out of treatment than those receiving psychotherapy. So,
over all, behavioral activation therapy was the most successful
treatment. In this study at least, when depressed people were
prodded into action, they needed little more to experience
improvement.
For more information on depression, order our special health
report, Understanding Depression, available at
www.health.harvard.edu/UD.
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2. Wellness Packages - Spring is on the Way!
You Can Make Your Dreams Happen!
The Lifestyle Makeover
I don't know what I'm doing with my life. I'm not satisfied
with my career, my relationships are not going anywhere.
I'm not really where I want to be.
Sound like you? This package will cover career, relationships,
spirituality, and health. You'll gain a stronger hold on your
identity, and find satisfaction moving forward towards
discovering and completing personal goals and projects.
6 sessions - $675
The Nutrition and Health Makeover
I don't eat what I should, nor do I stick to an exercise plan.
I'm not even sure if I know what I should eat! I find myself
snacking on junk food and eating poorly when I'm at work or
traveling. I want to have more energy and be fit. I want to
grow old healthy!
This package is for the typical New Yorker. You want to be
conscious about your health, but you are not making it happen.
You want more energy and to eat better. In this plan we'll get
down to the nitty gritty about what is getting in the way for
you, and how you can achieve a healthier you without
cramping your lifestyle. We'll create a therapeutic lifestyle
plan that works just for you!
3 sessions - $375
The Weight Loss Makeover
I'm tired of not sticking to my diets. I'm ready to make a
commitment to my health. I want to see my real body
underneath this cushion. I want to feel good when I walk
down the street and enter a room.
Sticking to a weight loss plan is hard. No doubt about it! This
program is designed to get you off the dieting cycle and get
you on a plan to achieve results. It's for individuals who are
ready to make a change and commit to giving this gift to
themselves. No more quick fix attempts. This is the real deal!
10 sessions - $1125
I Am - Strategic Solutions for Women in their 20's
I love working with young women! It's a time in life where you
are testing your own identity and power in this world, yet
sometimes you feel conflicted by the pressure of your parents'
and peers' ideas about what track you should be on. You have
your own mind and you want to use it...but sometimes you're
not sure about your different opinions. This program deals with
self-image, self-respect, confidence, and effective decision
making.
5 sessions - $575 (sliding scale available for this program...
please call or e-mail me for details)
All programs can be adjusted to fit your specific needs. Number
of sessions can be increased or decreased based on your goals.
Payments plans available.
Contact me with any inquiries
melissa@myheartdances.com 917-689-6530
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"For whatever reason, people are so inclined to
spend money on a health club membership and
working out their body, but when it comes to
working on the mind and emotions, people are
more hesitant. I remember the session that we
had together and all of the advise and direction
that you provided was truly excellent. You really
made a very positive impact on my life and I can
tell that you are exceptionally gifted in this area.
You have a very intuitive sense and are able to
put all the pieces together very quickly and
correctly. These are very good skills for the type
of coaching that you do, and I hope that more
people will see how they can benefit from the
coaching that you provide." - J.R.
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3. Weight Loss Groups
For those who would like to join one of the weight loss
groups currently in session, new members can start at
the beginning of the month.
Please contact me for more information:
New York
Monday 7-8:30pm
Saturday 10-11:15 a.m.
New members begin March 31
Orlando (winter park)
Tuesday 5:30-6:30 p.m.
New members begin April 3
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4. Cooking Classes - 2007
(located on the Upper West Side)
Organic Food, Organic FUN, and Good Company
Thank you for sharing you home, knowledge, great recipes,
and warm friends. There's something very intimate about
creating and sharing a meal with others. It was interesting
to learn about your holistic health background and cook
with new ingredients. I look forward to taking more classes
with you. - Heather
SATURDAY, April 14 - (11 am class) - no cook picnic dishes
Vegan Chicken Salad
Citrus Infused Guacamole
W/tortillas
Spring Citrus Salad
Carob-Almond Butter Balls
Thursday, May 3
Thai Peanut Soup
Vegetable Summer Rolls
Lime-peanut sauce
Spring Spritzer Cooler
Tuesday, May 29
Salmon Burgers
Spring-Out Quinoa
Parsley Ginger Dressing
Sunset Salad
Pre-Register Today – Only $40 per class
All classes are held on the Upper West Side
Class is from 6:30 until 8:30p.m.
And includes all of the following
*Hands-on instruction
*Meet new people
*Learn cool facts and tips about the food you’re eating
*Get healthy tips
*Receive a copy of the recipe to take home
*Enjoy a DELICIOUS meal at the end of class!
Made by The Fabulous You!
Please contact Melissa at Melissa@myheartdances.com for
more details and to register or call 917-689-6530
**Classes are fun, relaxed, and not intimidating! They are
great for beginners!
**Private classes are also available, more details at:
http://www.myheartdances.com/services/cook_class.htm
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™ was developed to support individuals in living from their heart and going after what they want in life. Our mission is to support you in deciding to be honest with yourself and be honest with others so you can face your fears and go after your dreams to "let your heart dance!"