A Furry Good Reason To Live

Many People Struggling With Depression Find Strength In Pets

“For someone who was once a shell I can actually feel unconditional love for my pets without any fear.” - Angela

Pets bring joy, humour, love and happiness to people all over the world. They are friends, companions, a part of or extension of ourselves.

Websites and portals abound with information on the benefits of pets to help. Respected medical website WebMD.com, for example, quotes experts and studies on how a pet can help deal with and recover from depression. Amongst the benefits are unconditional love, fostering a sense of responsibility, activity, routine and better health overall.

For some, however, pets provide something far more important: a reason to live, and to keep on living.

I have dedicated my life to helping people identify and cultivate strategies to manage and overcome depression and bipolar, right now and in future. On my ‘Back From The Brink’ Facebook group, I invited people to share their strategies for coping when depressed. Lots of people responded attributing a huge part of their support and recovery to their pets, which underscores my own research showing that emotional support is incredibly important for recovery; that emotional support doesn't have to come from humans!

This fascinated me and I decided to put a call out for stories. I am grateful to RSPCA NSW, who picked up on my request and helped spread the word. I received some wonderfully poignant replies and am honoured to present these brave and sometimes raw personal stories, which shine a light on depression and how pets can help get you through.

Alexandra – Where Would Her Pets Be Without Her?

Alexandra has no hesitation in proclaiming that her dogs literally saved her life:

“7 years ago, I was very depressed. I was driving along a straight road and the only thing that stopped me from swerving into a tree, was the thought of my 2 little dogs and who would feed them, walk them and look after them if I was gone.”

Alexandra, a single mother of two, suffered from bullying at work for many years. Whilst she could withstand the bullying, her son moving out of home compounded her battle with depression.

“I was alone for the first time”, she explained.

“My loneliness compounded my depression and I kept asking myself: ‘Why am I here? Why am I putting up with this?’ I endured periods where I felt it was easier not to be alive.”

Since then, Alexandra has a new dog, whom she rescued and who she feels rescues her, describing her as

“the best ever stress relief I could ever have.”

Lucy – Your Pets Mean You’re Never Alone

Pets can be an important – and sometimes sole – source of love and strength for those who are isolated. Lucy, a vet nurse, is an avid dog lover and swears she her faithful pooch played a big part in where she is today. After packing up & leaving the city to make a life in rural NSW, Lucy’s kelpie cross was her only friend and guardian in a new town. A year later she met her husband, but they split for a month during her subsequent pregnancy. To make matters worse, Lucy lost her job as well.

“Having my faithful pooch by my side kept me strong, and gave me a reason to get out of bed each morning.”

But there were more trials to come for Lucy. After giving birth to her son, she suffered badly with post-natal depression. As well as denying that she was suffering from depression, Lucy was also grappling with how to raise a newborn child. Whilst there were times when she would just break down and sob, Lucy recalls fondly that “my furry friend never judged and gave endless cuddles, no matter what the situation.”

Lucy sees the love and joy a pet brings to their owner every day in her work:

“I see people who would sell their left leg to look after their furry friends – it’s definitely a bond stronger than anything that could ever be defined by words.”

Frank – When Pets Come Just At The Right Time

Frank isn’t sure whether he rescued a kitten during his darkest days or whether the kitten rescued him. Battling with depression after losing his mother to illness, he saw a little kitten being swooped by crows two days before the funeral.

The start of a life-affirming experience, Frank recalls:

“I ran outside with a blanket. The kitten had fallen off the brick wall connected to our house and couldn't escape the crows. She was covered in fleas and hated human interaction and was only 5 weeks old.

I kept her in my bathroom with a place to hide. Slowly she would come out for food and every time she did, I would pat her to get her used to human touch. It took two weeks to completely turn her around from a feral kitten to a domesticated one.

Losing my mum was probably the worst thing that has ever and will ever happen to me in my life. I have suffered depression for two years since her death. The kitten was something for me to focus on, and throw all of my love into. She was a source of calm and comfort. She saved me from making very bad decisions around the time of my Mum’s death and I do owe my life to her. Her name is now Lulu (after my mum Linda/Lindy Loo) and she's my princess.”

Mina – Her Dog Helped Her Through Her Worst Moments

Mina suffered a horrendous and traumatic series of life events that left her suffering from agoraphobia. Drawing strength from her faithful Staffordsire cross of 9 years, Mina tells me:

“I know that dogs can help you through just about anything, all you have to do is love them.”

Mary – Pets With A Sixth Sense?

A pet’s love and support can manifest in truly remarkable ways. Take Mary – who suffers from bipolar and agoraphobia as well as trying to keep Type 1 Diabetes under control. Her faithful cat even warns Mary when she needs to take action:

“If she smells ketones on my breath, she pats me on the face and meows to wake me up.”

Angela – A New Purpose In Life

Angela fought a long-running battle with depression over 9 years, using antidepressants that numbed her emotions and ability to empathise. When two suicides at her high-school – including that of a close friend – failed to stir any response in her, Angela had cause to reevaluate both her treatment and lifestyle. Angela’s mother one day took her on a trip to the local RSPCA and surprised her with a beautiful kitten, Indie.

The connection between Angela and Indie heralded a new chapter in her life. Finally, Angela learned to love and feel again. Indie taught her to care and take unconditional responsibility for another creature. Another addition to the family – a pug named Mowgli - motivated Angela to finish up her treatment at a clinic she was admitted to two years previously.

Angela's story also serves as a heartwarming example of finding purpose through fulfilling work. Angela happily reports that she now works in a job that she loves, whilst saving money to travel overseas to volunteer at animal refuges & rescues. In addition to her work and a fulfilling lifestyle, Angela meantime fosters dogs and helps others to train and exercise their dogs. On her new life purpose, Angela says:

“Indie and Mowgli taught me that animals are the ones I want to help and then no matter what happens to me at least I know that I have done good whilst I was here. Animals aren't snide, bitter or conniving, they don't have negative motives. I love them and they love me for who I am.

For someone who was once a shell I can actually feel unconditional love for my pets without any fear.” 

Sarah – Animals Listen Without Judging

Sarah's life was turned upside down in November 2010 when she suffered a ruptured aneurysm:

“Everything I knew meant nothing. Everything I thought was important, really didn't matter at all. All that mattered was surviving.”

Whilst Sarah had life-saving surgery, there are still days when she wishes she had died on the surgery table. Even more than 2 years later, her tough recovery is going.

When she arrived home from hospital, Sarah's dog, Milo, ordinarily an excitable little thing that normally jumped all over her, sensed something was up. In Sarah's words:

“When I walked into the house, he sat at my feet, sniffed me and started licking me. It was as if he knew I was sick and fragile. It made me cry to see the way he reacted to me. So gentle and mindful, very different to how excitable he usually was.”

Confined to the house for the next 6 months, Sarah attributes her strength in recovery to Mil: “because he is so dependent on me, it gave me a sense of purpose at the time. Something that I was responsible for.”

Not long after, Sarah was clinically diagnosed with depression, although she suspected she had the symptoms since the brain trauma.

“I recall breaking down at home and just falling to the ground in desperation. Milo gently licked my face and just sat near me. He was like a friend that would just listen, with no judging. I guess I wanted someone to share my feelings with, but I was too scared to tell anyone. Milo was the perfect ear.”

Sarah still battles with mental illness. But she has 2 magnificent dogs to help her through.

Pets Can Help You Deal With Depression!

I hope you have found these moving tales as inspiring as I have. If you are struggling with depression and feel like nothing works, why not take action after reading these personal accounts and find a pet who can become a special and valuable part of your life?

This doesn’t necessarily mean going to the pet store – there are plenty of ways that you can help animals as much as they can help you. Consider adopting a pet from your local shelter or animal welfare organization, or taking one or more of your friend’s pet’s latest litter off them!

Remember that if you feel nobody else will listen, your pet will. If you feel nobody else is there for you, your pet will be. Most importantly of all, if you don’t feel that you have the energy to take responsibility for yourself, at least take responsibility for your pet.

Even if you don’t feel like you have the strength or energy to take on responsibility for the life of another creature right now, why not work up to that responsibility in stages – start, for example, by volunteering once a week at your local pet shelter. This way, you can be surrounded by animals without the ongoing responsibility you may not yet feel ready for. But be warned – these animals can capture your heart quickly!

Do you have a pet? Do these stories resonate with you? We’d love for you to share your experiences with us!

Owning a pet can be a natural way to treating depression and part of an overall treatment strategy. My new product, Beating Depression, offers handpicked, trusted resources compiled together to help you understand the importance of companionship (animal and human), exercise and diet, as well as finding the right professional help where needed. It’ll get you on the road to treating and beating depression, whatever stage you’re at.

So for more practical advice on beating depression, check out Beating Depression today!

“There is no greater feeling than to know you earned an animal's trust.” Alison Stormwolf.

Seeking an inspiring US woman to share her story of beating depression by May 13

I am close to finishing a book for the American and international market called “BACK FROM THE BRINK: People share their stories and advice about overcoming depression”.

It is being published by New Harbinger, the largest psychology and self-help publisher in the US, and is due to be launched in January 2014.

It features the stories of 7 amazing high profile and everyday people who describe how they have learnt to thrive despite living with depression or bipolar. The book also includes the findings of a 4064 person survey asking “what helped most in your recovery?”.

Due to unexpected circumstances we are now urgently seeking a US woman who would like to share her story of beating depression (this story is sought to balance the gender and diagnoses of the other interviewees).

All interviewees are will be identified with their real name and have a biography and photograph preceding their chapter.  The interviews are in a question and answer format and are approximately 4500 words when edited.

If you would like to help others (or know someone who would) through sharing your story of beating unipolar depression please consider responding to the questions below (500 words maximum please):

1. Name, address, cell, email?
2. Can you please provide an overview of your mental health history?
3. How did this impact the people around you?
4. What helped in your recovery and how do you stay well now?
5. Why would you like to be in the book?

Please send your applications to Graeme@graemecowan.com.au . The shortlist will be contacted by May 13 and the successful person then interviewed for about 75 minutes about a week later.

Kind Regards

Graeme

Depression Busting Foods

Nutrition is important. In life generally, and particularly when it comes to tackling depression. But what do you eat, how and why?

In a series of articles, I’m going to look at the individual nutritional elements that can help beat depression, and the food sources from which they can be found. This why, you can pick and choose what goes into your breakfast, lunch or dinner and help beat depression. This article will focus on the relationship between serotonin and vitamin B6. In subsequent articles, I will look at other elements that can help beat depression, such as folic acid.

A couple of words of caution: I’m not a dietician or nutritionist. Do consult with your doctor or dietician before making any significant changes to your diet, and any diet must be balanced.

Serotonin and vitamin B6

According to a recently-published study in the February 2013 edition of the Neurochem International Journal, titled ‘Effect of diet on serotonergic neurotransmission in depression’, “The neurotransmitter, serotonin (5-HT), synthesised in the brain, plays an important role in mood alleviation, satiety, and sleep regulation.” The maintenance of serotonin levels is targeted by many modern anti-depressants.

Serotonin is found naturally in many foods, but these external sources of serotonin are blocked by the blood brain barrier from accessing the central nervous system.

However, tryptophan, also naturally found in foods, can pass through the blood brain barrier and convert into serotonin with the aid of vitamin B6.

So one important element of diet to consider is foods rich in tryptophan, taken with some carbohydrates and foods rich in vitamin B6.

The role of carbohydrates

Carbohydrates trigger insulin response, which enhances the availability of tryptophan in the central nervous system and so help release serotonin into your body. Increased serotonin makes us feel good, hence the craving for carbohydrate-rich diets.

However, whilst carbohydrate stimulate a quick release of serotonin, they do not assist the ongoing production of serotonin, so should not be an extensive part of your diet. But taking a small amount of carbohydrates with tryptophan-rich foods can help convert the tryptophan into serotonin. So consider a small helping of brown rice, nuts or legumes with your meal.

Serotonin-rich foods

Fruits such as kiwi fruit, plantains, bananas, sour cherries, pineapples, tomatoes and plums contain serotonin. Walnuts are reported to contain the highest amount of serotonin.

Tryptophan-rich foods

Tryptophan can be found in proteins, found in foods such as turkey, fish, chicken, cottage cheese, nuts, cheese, eggs, and beans. Flaxseed oil also contains tryptophan, as do sour cherries.

Vitamin B6-rich foods

Grains such as cereals, brown rice and breads are rich in B vitamins, as are chicken, corn, eggs, green leafs, legumes, nuts, peas and sunflower seeds.

Eat right, feel right

Knowing what to eat and why is important, but remember - you can’t ‘eat’ your way out of depression. You must combine your diet into a holistic treatment plan, which must include exercise, utilizing your support network and, where appropriate, medication.

Do you need to reassess your diet? Do you already eat healthy, balanced meals that help you fight depression? Please share your experiences – and your recipes – with us in the comments box or on our Facebook page!

How To Exercise Even When You Don't Want To: Whisker Goals

Want to treat your depression quickly, safely and for free? Exercise!

Exercise is such crucial component of a plan to treat depression that it forms part of my 7 Essential Strategies To Overcoming Depression – which can be found in Beating Depression.

Exercise works and has no side effects (unless you REALLY over-exert yourself). One study shows that exercise can reduce depression by up to 47%. It really is a no-brainer!

But you don’t really want to exercise, do you? I know that feeling.

Why You Don't Want To Exercise

Understanding and intellectually affirming the benefits of exercise is one thing. Actually putting your running shoes on and going outside is another.

When you suffer from severe depression, you can’t do anything. At least, that’s what it feels like.

You’re weighed down with an overwhelming sense of purposelessness and despair, so you won’t feel like things are going to get better, so what’s the point in trying?

To make matters worse, these feelings self-reinforce and you spiral further into inaction.

Even thinking of exercise is tiring. Exercise involves working up a sweat, long runs, exhaustion or hours in expensive gyms, right?

Wrong!

Exercise Is Literally On Your Doorstep

If you realise that exercise is not synonymous with marathons or intensive workouts, the fear and aversion subsides.

So let me tell you: Starting exercise doesn’t mean starting significant exercise and it doesn’t have to be hard work. Beating Depression contains some wonderful, fun ideas for activities which are so ridiculously enjoyable they shouldn’t count as exercise, but they do.

Starting exercise is as easy as stepping out of your front door. We’ll prove that, together, right now.

I want you open your front door, step outside and walk to your mailbox.

Then come back in.

 That’s all.

Stop reading this article, and go and do it right now. No excuses. Come back and keep reading this article when you’ve finished. It’s ok – I’ll be patiently waiting!

Whisker Goals

Back? Good!

That wasn’t so hard was it?

You’ve just set a Whisker Goal and completed it - a whisker of exercise. Congratulations!

Whisker Goals are small, no-stress goals. You set yourself a very small, easily achievable goal and then do it, without thinking about anything larger and doing nothing more than just that whisker goal.

The main purpose of whisker goals is very simple: You set and achieve small, realistic goals and PROVE to yourself that you are capable! Then you slowly scale up those goals.

Manageable Chunks

Imagine a thoroughly messy cupboard in your house. You’ve been meaning to clean it for ages, but the thought of tackling all that disorganisation puts you off. You’ll do ANYTHING but take on this mammoth task, which could take you hours or even days!

But what if you set a whisker goal of spending just 5 minutes a day cleaning that cupboard? Set a timer, open the door, work on what is in front of you and – BING! – as soon as the timer goes off, close the cupboard door, no matter where you’re at.

5 minutes a day. For a week. The next week, you increase that time to 10 minutes a day. The next week, 15 minutes.

Pretty soon, without even realising it, that mammoth task of cleaning the cupboard was completed and was nowhere near as painful as you thought it’d be. Because instead of doing it all at once, you used whisker goals to break the project into small, manageable chunks.

The same strategy applies to exercise – start off with tiny whisker goals and slowly work your way up from there.

You have to act, or the only exercise you’ll be doing is in procrastination. Whisker goals make action easy and manageable.

Exercise Can Help You Treat Depression: Start Now

Wherever you are on the moodometer, exercise will benefit you and is a cornerstone of any treatment plan. Beating Depression will help you formulate that plan, thanks to a step-by-step guide to identifying and setting realistic whisker goals to get you started and active. It is is your mental health concierge to help you identify and develop a holistic treatment strategy to overcome depression that’s right for you.

The worksheets that come with Beating Depression help you to stay on track with your treatment plan by helping you monitor and record your progress. You will also discover a key tactic to make sure you keep to and slowly expand your goals and access the right kind of help at the right time.

Packed full of trusted, handpicked resources, pragmatic advice and impartial information, Beating Depression is both your mental health concierge and your companion for taking meaningful action to really tackle depression for good.

Order your copy now!

Book Review: "Resilience: Why Things Bounce Back"

Those of you who are following my blog will note that I am in the process of writing a six part series about resilience. The series is currently halfway – having started out looking at what resilience is, signs of a resilient mindset and what core purpose is, the series will continue to look at practical, actionable ways to develop resilience.

I feel it fitting to review a book by Andrew Zolli and Ann Marie Healy, Resilience: Why Things Bounce Back. The essence of the book can be summarised by the following extract:

“If we cannot control the volatile tides of change, we can learn to build better boats. We can design – and redesign – organizations, institutions, and systems to better absorb disruption, operate under a wider variety of conditions, and shift more fluidly from one circumstance to the next. To do that, we need to understand the emerging field of resilience.”

In a nutshell, that is what this book is about: a systems-based view of the world with an emphasis on the develop of resilience so as to maintain core purpose in the face of challenges and obstacles. The book develops this thesis through case studies that illustrate the concept and related principles.

The book is certainly not light reading – the examples are detailed and you need to follow Zolli’s logic. But the case studies are well-presented and interesting, yielding examples of the qualities needed for resilience and the benefits and effects that a resilient strategy can yield.

Whilst there is no specific addressing of personal resilience in the book – and it’s not positioned as a ‘self-help’ reference – you can read of and understand the importance of resilience in an increasingly uncertain world, so Resilience: Why Things Bounce Back can provide a well-researched conceptual introduction to and illustration of resilience in action. Hopefully, you will then combine this understanding with my current and future writing on this topic to turn theory into practice.

This book can be heavy-going, but if you’re new to systems-based concepts, I do recommend you take a look!