Lifestyle counselling resources available in eBook format

Sunday 2nd September

Blog post

Dr Jim’s Counselling Blog: Lifestyle counselling resources are now being made available in low-cost eBook format via Kindle

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Resources for counsellors and psychotherapists – and for self-help enthusiasts

The following resources are now available in low-cost, Kindle eBook format:

The Lifestyle Counselling Book

Lifestyle Counselling and Coaching for the Whole Person: Or how to integrate nutritional insights, physical exercise and sleep coaching into talk therapy,

By Dr Jim Byrne with Renata Taylor-Byrne.

Available here: https://abc-counselling.org/counselling-the-whole-person/

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How to control your anger, anxiety and depression, using nutrition and physical exercise,

by Renata Taylor-Byrne and Jim Byrne.

Available here: https://abc-counselling.org/diet-exercise-mental-health/

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Writing Theapy book coverHow to Write a New Life for Yourself,

by Dr Jim Byrne

(with Renata Taylor-Byrne).

Available here:

https://abc-counselling.org/how-to-write-a-new-life-for-yourself/

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These three books have proved very popular with counsellors and psychologists on LinkedIn, and they are selling in significant numbers.

DrJimCounselling002It seems there is an appetite for radical change abroad in the world of counselling and psychotherapy at the moment, and people are ready to explore new ideas.  In particular, the relationship between the body and mind (the body-mind connection); the problems of sedentary lifestyle and inadequate nutrition; plus inadequate sleep; and how to process our own experiences in a journal.

All of these developments are very encouraging for the future health of our counsellors and therapists, and for their clients!

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That’s all for now.

Best wishes,

Jim

Dr Jim Byrne, Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: jim dot byrne at abc-counselling dot com

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Exercise cures major depression

Blog Post No. 163

By Dr Jim Byrne

6th March 2018

Dr Jim’s Counselling Blog:

Exercise is better than antidepressants for major depression!

The science behind mental health

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Copyright (c) Jim Byrne, 2018

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Introduction

Blumenthal exercise depressionIn a recent blog post regarding hype about antidepressants, I quoted Dr Joanna Moncrieff as saying this: “Calling for antidepressants to be more widely prescribed will do nothing to address the problem of depression and will only increase the harms these drugs produce. …”  This is so because the drugs are not significantly more effective than a sugar pill, but they have huge side effects.  They also distract attention from some of the real solutions to depression, which involve changes in significant areas of social policy, and the promotion of healthy lifestyles, including healthy diet and adequate amounts of daily physical activity (exercise).

You can read that blog post here: https://abc-counselling.org/2018/02/27/hype-about-antidepressants/

And in her latest blog post, Renata Taylor-Byrne presents some interesting information about the use of Chinese exercises in connection with promoting good mental health (in the form of resilience in the face of life’s stressors).

You can read Renata’s blog post here: https://abc-counselling.org/2018/03/02/build-resilience-with-chinese-exercise/

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In today’s blog post, I want to present some evidence which shows that there is good scientific evidence that physical exercise is much more effective than antidepressants for eliminating major, clinical depression!

We do not need antidepressants, and indeed, they cause harm through numerous negative side effects.

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Research evidence

Front cover, 8In our book about how to control your anger, anxiety and depression; in a section which specifically addresses the value of physical exercise, Renata Taylor-Byrne and I make this point:

A key research study was undertaken by Blumenthal et al. (1999 and 2012)[1].

The goal of the research project was to compare the effectiveness of exercise against an anti-depressant called Sertraline (which is called Lustral in the UK and Zoloft in the US). Sertraline is one of a group of drugs known as selective serotonin reuptake inhibitors (SSRI’s).

Three groups of participants (156 people in total) were randomly assigned to three different research conditions.

– Group 1 received Zoloft for their depression.

– The second group were given exercise activities to do.

– And Group 3 was given a combination of Zoloft and exercise.

The results showed that all of the three groups showed a distinct lowering of their depression, and approximately half of each group had recovered from their depression by the time the research project had finished. (Thirteen percent had reduced symptoms but didn’t completely recover).

Then six months later Blumenthal and colleagues examined the health of the research participants and found that, over the long haul:

#1.  30% of the exercise group remained depressed,

#2. 52% on medication remained depressed,

#3. while 55% in the combined treatment group remained depressed.

This means the 70% of the exercise group got over their symptoms of depression, compared with only 48% of the medication group, and 45% of the combined group).

Let us repeat that result:

70% of participants got over major depression through exercise alone!

A year later there was a second study, identical to the first one, and when the participants were reassessed a year later (by Hoffman and his colleagues), they found that, regardless of the treatment group the participants had been in, the participants who described doing regular exercise, after the research project had finished, were the least likely to be depressed a year later. And this study was about major depression – not mild depression!

The NHS in the UK, on their website, support the view that exercise is good for mild or moderate depression, but they don’t clarify that it can also be invaluable for major depression, which was demonstrated by Blumenthal’s 1999 and 2012 research findings.

In a very interesting book, ‘Spark’, (2009) – on the science of exercise and the brain – the authors, Ratey and Hagerman, comment upon the findings of Blumenthal’s and Hoffman’s research, like this:

“The results (of this research, showing the effectiveness of exercise in reducing depression) should be taught in medical schools and driven home with health insurance companies and posted on the bulletin boards of every nursing home in the country, where nearly half of the residents have depression” (page 122).

However, this is not currently done, because big drug companies dominate the medical profession, with their delusion that antidepressants are highly effective, which they are not!  Indeed, there is research evidence to support the view that most antidepressants tested against placebos are no more effective than the placebo (or sugary pill!)

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You can find out more about the book in which we have produced these results, here: How to control your anger, anxiety and depression.***

https://abc-counselling.org/diet-exercise-mental-health/

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This book shows you, in fine detail, how to change your habits in relation to physical exercise!  And describes the benefits you will gain!

That’s all for today!

Best wishes,

Jim

 

Jim & Renata's logo
ABC Coaching and Counselling Services

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

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[1] Blumenthal, J.A., Smith, P.J., and Hoffman, B.M. (2012) Is exercise a viable treatment for depression? American College of Sports Medicine Health & Fitness Journal. July/August; Vol.16(4): Pages 14–21.

Cited in: Ratey, J., and Hagerman, E. (2009) Spark: The revolutionary new science of exercise and the brain. London: Quercus.

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Hype about antidepressants

Blog Post No. 163

By Dr Jim Byrne

27th February 2018

Dr Jim’s Counselling Blog:

Regarding some announcements about depression and medication

Some research results that should be known by all counsellors and psychotherapists, as well as their clients

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Copyright (c) Jim Byrne, 2018

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Context

Moncrieff on antidepressants.JPGWe wanted to post a blog about the new hype about antidepressants, which has been generated by a new report, which will be mentioned below; and which has been wildly hyped in the British newspapers over the past few days.

Then the magazine, What Doctors Don’t Tell You, produced an article which we liked, and we posted a link to that article, on Facebook, as follows:

“Antidepressants are a family of drugs that are bad and dangerous to know – and now researchers have named Effexor (venlafaxine) as the baddest of the bad. Patients are much more likely to attempt suicide while taking Effexor than any of the other antidepressants, a new study has found.

“The news comes as no surprise to those who’ve already been exposed to the drug. It’s considered to be one of the most powerful antidepressants, and one of the hardest to tolerate. In fact, around 19 per cent of patients stop taking the drug early because they can’t stand the side effects, which include anxiety, sexual dysfunction, weight gain, high blood pressure and thyroid depression. One patient even reported a sudden change of hair colour.

“They are the lucky ones. Once over the initial hurdles of life-destroying side effects, withdrawal symptoms are so severe that it’s almost impossible to stop taking the drug.

Antidepressants are a family of drugs that are bad and dangerous to know – and now researchers have named Effexor (venlafaxine) as the baddest of the bad…
WDDTY.COM

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Some time later, there was a response.

A statement in defence of antidepressants!

A contact on a major social media platform posted this piece:

Unnamed Person: “…”  (The statement made by Unnamed Person has been removed, at their request, and is now replaced by a simple statement of the objections they made to my post above.) This was the substance of their objection:

1. It is ridiculous to post my post, because it is based on just ONE study!.

2. It seemed to Unnamed Person that there is a rigorous 6-year study of antidepressants and talking therapy which I should have posted alongside my post, for the sake of balance. And for the sake of acting responsibly.

I (Jim Byrne) responded like this:

Jim Byrne Hi Unnamed Person,
DrJimCounselling002Thanks for your message. So I looked up the study to which you refer, and this is what I found:

“The international study – an analysis pooling results of 522 trials covering 21 commonly-used antidepressants and almost 120,000 patients – found that all such drugs were more effective than placebos.” (Source, SBS News, Australia: https://www.sbs.com.au/…/antidepressants-really-do-work…).

What could possibly be wrong with the design of that study?

Well, look! They “…pooled the results of 522 studies…”.

What could be wrong with that?

Well, *how many* studies were *conducted* by drug companies, where they *refused* to release the results? It could be that they hide the almost half of studies which show *no benefit*, and publish the just over 50% that show *modest benefits*. (And they try very hard to *hide* the very widespread and *very serious* negative side effects of all of these ‘medicines’. (See this report in The Sydney Morning Herald – an equally well known Australian news outlet: https://www.smh.com.au/…/2008/03/02/1204402265828.html)

Here are some extracts from that Sydney Morning Herald source:

“The key issue is simple. In any situation, to make any kind of sensible decision about which treatment is best, a doctor must be able to take into account all of the available information. But drug companies have repeatedly been shown to bury unflattering data.”

“Sometimes they bury data that shows drugs to be actively harmful. This happened in the case of Vioxx and heart attacks, and SSRIs and suicidal thoughts. Such stories feel, intuitively, like cover-ups. But there are also more subtle issues at stake in the burying of results showing minimal efficacy, and these have only been revealed through the investigations of medical academics.”

“In January a paper in the New England Journal Of Medicine dug out a list of all trials on SSRIs that had ever been registered with the US Food and Drug Administration and then went to look for those same trials in the academic literature. There were 37 studies which were assessed by the regulator as positive and, with a single exception, every one of those positive trials was written up, proudly, and published in full.”

“But there were also 33 studies which had negative or iffy results and, of those, 22 were simply not published at all – they were buried – while 11 were written up and published in a way that portrayed them as having a positive outcome.”

I (Jim) then commented:

So, Unnamed Person, let me sum up. You cannot evaluate the effectiveness of drugs when the companies producing those drugs are allowed to selectively publish the results they want you to hear; and to hide the results they do not want you to hear.

And if some idiot, or charlatan, does a meta-analysis of the studies published by the drug companies, and their patsies, and says this proves those drugs are safe and effective, I have just one thing to say to them: This is not science! This is not good academic work! This is propaganda for the drug companies!

So, Unnamed Person. Who is being ridiculous? Think again about the flag you were flying under: “There is a *rigorous* 6-year study of antidepressants”. That flag is a pirate rag! There is no possibility of rigorous studies of all of the data on antidepressants so long as drug companies are allowed to hide bad data, and to publish what they choose to show us! 

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Unnamed Person‘s response

Later, Unnamed Person, got back to me:

Unnamed Person: OK – if you batter me about what has been omitted, what ignored, what privileged by Pharma, money generally, academic status, medical ranking… then who am i to make such a foolish, academically unfounded post? Goodness, i will not use the word rigorous again. I similarly hope that your posted promulgations are way beyond the deeply adulterated processes they used. Mea culpa – and i look forward to hearing more about external academic critiquing of your claims to efficacy as well.
Jim Byrne Hi Unnamed Person, I did not mean to batter your about. You came out batting for Big Pharma – without realizing that that was what you were doing. You thought you were citing irrefutable evidence of a high quality against my paltry single study. The point about my single study is that it adds a little to the body of knowledge we are building up about the effects of food on mood. People who eat junk foods, or a diet high in carbohydrate are likely to get inadequate amounts of the amino acid studied – argenine. As such, they may be vulnerable to major depression. They should be informed of that risk, and not told that they can eat any kind of diet they like – including high carbs, high sugar, and junk – and then Big Pharma will fix them up with ‘Medicine’. But most of the antidepressants being prescribed for depression should not be in use at all, because the *proportion* of patients who take them, who will develop serious side effects – like sexual dysfunction or suicidal ideation – is well above the 10% safety line – often as high as 40%, or 50% or more than 60%. It is *unethical* for physicians to cause so much predictable *harm*! But they continue to do it, and studies of the kind you cited earlier do help to keep their consciences quiet! PS: I did not mean to beat you up. But if you call my attempts to educate the public – about self-care – ‘ridiculous’, I guess I will normally come out fighting! 🙂
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Some thoughts from Mad in America
PS: Since Unnamed Person was interested in how well or how badly my position on antidepressants might be supported by scientific studies and expert support, I was pleased to see that Dr Joanna Moncrieff has published a piece on the latest hype in the Mad in America online blog – here: https://www.madinamerica.com/2018/02/challenging-new-hype-antidepressants/

Here is an extract from the opening of Dr Moncrieff’s piece:

Challenging the New Hype About Antidepressants

By

Joanna Moncrieff, MD

February 24, 2018

Joanna Moncrieff, MDThe extraordinary media hype over the latest meta-analysis of antidepressants puts the discussion of these drugs back years. Despite the fact that 9% of the UK population are taking antidepressants,1 and rates of prescribing have doubled over the last decade,2 the authors of the analysis are calling for yet more prescribing. John Geddes suggested in The Sun newspaper that only 1 in 6 people are receiving adequate treatment for depression in high income countries. In The Guardian he estimates that 1 million more people require treatment with antidepressants in the UK, but by my maths, if 9% are already taking them and they only represent 1 in 6 of those who need them, then 54% of the population should be taking them. I make that another 27 million people!

The coverage was almost universally uncritical, and said little about the terrible adverse effects that some people can suffer while taking antidepressants, or while trying to get off them. The Guardian even claimed that the new “groundbreaking” study will “put to rest doubts” about antidepressants.

But there is nothing ground-breaking about this latest meta-analysis. It simply repeats the errors of previous analyses. Although I have written about these many times before, I will quickly summarise relevant points.

The analysis consists of comparing ‘response’ rates between people on antidepressants and those on placebo. But ‘response’ is an artificial category that has been arbitrarily constructed out of the data actually collected, which consists of scores on depression rating scales, like the commonly used Hamilton rating Scale for Depression (HRSD). Analysing categories inflates differences.3 When the actual scores are compared, differences are trivial, amounting to around 2 points on the HRSD which has a maximum score of 54. These differences are unlikely to be clinically relevant, as I have explained before. Research comparing HRSD scores with scores on a global rating of improvement suggest that such a difference would not even be noticed, and you would need a difference of at least 8 points to register ‘mild improvement’.

Moreover, even these small differences are easily accounted for by the fact that antidepressants produce more or less subtle mental and physical alterations (e.g. nausea, dry mouth, drowsiness and emotional blunting) irrespective of whether or not they treat depression. These alterations enable participants to guess whether they have been allocated to antidepressant or placebo better than would be expected by chance.4 Participants receiving the active drugs may therefore experience amplified placebo effects by virtue of knowing they are taking an active drug rather than an inactive placebo. This may explain why antidepressants that cause the most noticeable alterations, such as amitriptyline, appeared to be the most effective in the recent analysis.

Antidepressant trials often include people who are already on antidepressants. Such people may experience withdrawal symptoms if they are randomised to placebo, which, given that almost no antidepressant trial pays the slightest attention to the problems of dependence on antidepressants, are highly likely to be classified as relapse.

The analysis only looks at data for eight weeks of treatment, whereas in real life people often take antidepressants for months or even years. Few randomised, placebo-controlled trials have investigated long-term effects, but ‘real world’ studies of people treated with antidepressants show that the proportion of people who stick to recommended treatment, recover and don’t relapse within a year is staggeringly low (108 out of the 3110 people who enrolled in the STAR-D study and satisfied inclusion criteria).5 Moreover, several studies have found that the outcomes of people treated with antidepressants are worse than the outcomes of people with depression who are not treated with antidepressants,67 even in one case after controlling for the severity of the depression (as far as possible).8 The huge increase in prescribing of antidepressants over the last three decades has been accompanied by a substantial rise in the numbers of people who are in receipt of long-term disability benefits due to depression and related disorders in the UK, and this is at a time when benefits for other disorders, like back pain, have been reducing.9

Calling for antidepressants to be more widely prescribed will do nothing to address the problem of depression and will only increase the harms these drugs produce. …

…For more, please click the link that follows: https://www.madinamerica.com/2018/02/challenging-new-hype-antidepressants/

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  1. Lewer D, O’Reilly C, Mojtabai R, Evans-Lacko S. Antidepressant use in 27 European countries: associations with sociodemographic, cultural and economic factors. Br J Psychiatry 2015 Sep;207(3):221-6.
  2. NHS Digital. Antidepressants were the area with largest increase in prescription items in 2016. Cited 2018 Feb 23; Available from: URL: http://content.digital.nhs.uk/article/7756/Antidepressants-were-the-area-with-largest-increase-in-prescription-items-in-2016
  3. Kirsch I, Moncrieff J. Clinical trials and the response rate illusion. Contemp Clin Trials2007;28:348-51.
  4. Fisher S, Greenberg RP. How sound is the double-blind design for evaluating psychotropic drugs? J Nerv Ment Dis1993 Jun;181(6):345-50.
  5. Pigott HE, Leventhal AM, Alter GS, Boren JJ. Efficacy and effectiveness of antidepressants: current status of research. Psychother Psychosom 2010;79(5):267-79.
  6. Ronalds C, Creed F, Stone K, Webb S, Tomenson B. Outcome of anxiety and depressive disorders in primary care. Br J Psychiatry1997 Nov;171:427-33.
  7. Dewa CS, Hoch JS, Lin E, Paterson M, Goering P. Pattern of antidepressant use and duration of depression-related absence from work. Br J Psychiatry2003 Dec;183:507-13.
  8. Brugha TS, Bebbington PE, MacCarthy B, Sturt E, Wykes T. Antidepressants may not assist recovery in practice: a naturalistic prospective survey. Acta Psychiatr Scand1992 Jul;86(1):5-11.
  9. Viola S, Moncrieff J. Claims for sickness and disability benefits owing to mental disorders in the UK: trends from 1995 to 2014. BJPsych Open 2016;2:18-24.
  10. Farnsworth KD, Dinsmore WW. Persistent sexual dysfunction in genitourinary medicine clinic attendees induced by selective serotonin reuptake inhibitors. Int J STD AIDS2009 Jan;20(1):68-9.
  11. Sharma T, Guski LS, Freund N, Gotzsche PC. Suicidality and aggression during antidepressant treatment: systematic review and meta-analyses based on clinical study reports. BMJ2016 Jan 27;352:i65.
  12. Fava GA, Gatti A, Belaise C, Guidi J, Offidani E. Withdrawal Symptoms after Selective Serotonin Reuptake Inhibitor Discontinuation: A Systematic Review. Psychother Psychosom2015 Feb 21;84(2):72-81.
  13. Reefhuis J, Devine O, Friedman JM, Louik C, Honein MA. Specific SSRIs and birth defects: Bayesian analysis to interpret new data in the context of previous reports. BMJ2015;351:h3190.

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Anger, anxiety, depression, and nutrition and physical exercise, imagePostscript

In November 2017, we (Renata Taylor-Byrne and Jim Byrne) published a book on How to Control Your Anger, Anxiety and Depression, Using nutrition and physical exercise.  There is a lot of evidence, and a growing evidence base, that the major mood disorders (which Big Pharma wants to treat with hard drugs with nasty side effects) can better be managed by healthy diet and regular physical exercise (and a good night’s sleep!)

Here is a brief extract from one of the main sections that deal with diet and depression:

(ii) Treating depression

There are many different views about how to treat depression, and here is a summary of some of the most recent explanations of what is happening to us when we are depressed.

Firstly, the views of Dr Kelly Brogan will be summarised, as she has a unique explanation, which she has described in her recent book, titled ‘A Mind of Your Own’ (2016)[i]. She is a practising psychiatrist in America, with training as a medical doctor, and a degree in cognitive neuroscience, including clinical training from the NYU School of Medicine. She uses holistic methods of treating her patients and describes her work as ‘lifestyle medicine’.  In this approach, she uses the techniques of meditation, nutrition and physical activity as crucial daily habits with which to treat her depressed patients (and this approach overlaps, but is not co-extensive with, the E-CENT approach [Byrne, 2016]).

Dr Brogan’s view is that depression is a symptom or sign:  “…that something is off-balance or ill in the body that needs to be remedied”.

She considers that mental illness symptoms aren’t entirely psychological or solely neurochemical. And she points out in her book that there is no single study which has produced evidence that depression is caused by a lack of chemical equilibrium in the brain.

She considers depression to be a grossly misidentified state and in particular for women who, in the US, are being medicated at the rate of one in seven. Also, one in four women in their 40’s and fifties use psychiatric drugs.

She states: “We owe most of our mental illnesses – including their kissing cousins such as chronic worry, fogginess and crankiness – to lifestyle factors and undiagnosed physiological conditions that develop in places far away from the brain, such as the gut and the thyroid”, and she goes on to state that:

“You might owe your gloominess and unremitting unease to an imbalance that is only indirectly related to your brain’s internal chemistry. Indeed, what you eat for breakfast … and how you deal with that high cholesterol and afternoon headache (think Lipitor[ii] and Advil[iii]) could have everything to do with the causes and symptoms of depression.”

Her opinion of the foolishness of applying chemical solutions to people’s problems is very clear. In her view: “… if you think a chemical pill can save, cure or ‘correct’ you, you’re dead wrong. That is about as misguided as taking aspirin for a nail stuck in your foot.”

Her approach is to get a medical and personal history of her clients, their manner of birth (natural or section), whether breast fed or not; and she orders lab tests to ascertain the whole picture of their biological make-up.

She focusses on the information from their cellular analysis and the workings of the immune system, and points out to the reader of her book that, over the last twenty years, medical research has identified the significant part that inflammation plays in the creation of mental illness.

She also focuses on the client’s lifestyle, dietary habits e.g. sugar consumption, the condition of their guts, and microbe balance (in their guts), hormone levels – e.g. thyroid and cortisol – and genetic variations in their DNA, which could affect their susceptibility to depression. And finally, their beliefs about their own health can also play a role, she says.

So Dr Kelly Brogan shares the same conviction as Dr Perlmutter (2015): that the state of our guts is a very important determinant of our emotional well-being.

Dr Perlmutter (2015) states: “Depression can no longer be viewed as a disorder rooted solely in the brain. Some of the studies have been downright eye-opening. For example when scientists give people with no signs of depression an infusion of a substance to trigger inflammation (in the body), classic depression symptoms develop almost instantly”. (Page 76)

Perlmutter is a board-certified neurologist and Fellow of the American College of Nutrition. He is also president of the Perlmutter Health Centre in Naples, Florida. Dr Perlmutter considers that our mental health and physical wellness are totally affected by the internal systems of bacteria that operate in the gut.

But what exactly is going on in our guts? Apparently, we’ve all got millions of microbes in our body and most of them live in our digestive tract (10,000 species!). And each of the microbes have their own DNA, and that means that for every human gene in our body, there are at least 360 microbial genes. These organisms include fungi, bacteria and viruses.  In a healthy gut, most of these microorganisms are ‘friendly’, with a few ‘bad’ bacteria which are controlled by the ‘good’ stuff.

These tiny microbes: (1) strongly influence our immune system; (2) affect absorption of nutrients; (3) signal to us whether our stomach is empty or full; (4) and determine our level of inflammation and/or detoxification (which are directly related to disease and health).   They also affect our moods.

Apparently our guts contain 70-80% of our immune system, and so our gut bacteria participate in maintaining our immunity.

They can also keep cortisol and adrenaline in check. These are the two major hormones of the stress response, which can cause havoc in the body when they are continually triggered and flowing.

And our gut microbes influence whether we get any or all of the following conditions: Allergies, ADHD, asthma, dementia, cancer and diabetes, a good night’s sleep; or whether we quickly fall prey to disease-causing germs. And there is increasing evidence of a link to anxiety and depression.

Dr Perlmutter makes recommendations for changes in people’s diet which he says will:

(1) treat and prevent brain disorders;

(2) alleviate moodiness, anxiety and depression;

(3) bolster the immune system and reduce autoimmunity problems; and

(4) improve metabolic disorders, including diabetes and obesity, which are all linked to overall brain and body health.

He makes recommendations which are very practical, including…

…end of extract…

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Endnotes

[i] Brogan, K. (2016) A mind of your own: The truth about depression and how women can heal their bodies to reclaim their lives. London: Thorsons.

[ii] Lipitor is a drug commonly prescribed for reducing high cholesterol.

[iii] Advil (ibuprofen) is a nonsteroidal anti-inflammatory drug (NSAID). Ibuprofen works by reducing hormones that cause inflammation and pain in the body.

For more about this book, please go to: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical exercise.

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Emotionally Intelligent Resilience

Blog Post No. 162

By Dr Jim Byrne

11th February 2018

Updated: Sunday 25th February 2018 – (See Postscript No.2 at the end of this blog)

Dr Jim’s Counselling Blog:

Contrasting moderate stoicism against extreme stoicism in dealing with life’s adversities…

A personal blog story…

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Copyright (c) Jim Byrne, 2018

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Story at a glance:

  • I recently faced a serious adversity involving the crashing of a piece of written work – (a digital index in a Word document,  for a new book) – which had taken weeks to construct; and which will now (it seems) take weeks of work to restore!
  • I felt very bad when I realized how serious the problem was.
  • I instinctively used a system of coping which I have described as the ‘wounded cat’ position – which involves allowing the passage of time; and staying with the bad feelings; and not trying to jump over them.
  • In order to illustrate this ‘wounded cat’ process, I present a case study of a former client who had a serious loss to deal with, and to whom I recommended this process.  It was highly effective in allowing the client to process and integrate his sense of loss.
  • I have also clarified that there are two other processes that have to be in place before the ‘wounded cat’ process can be used: (1) Work on family-of-origin fragility; and (2) development of  moderate stoical re-framing skills.

Context

Why people become upsetWhen important things go wrong in a person’s life, that person predictably and understandably becomes emotionally upset.  This was a common-sense perspective until rational and cognitive therapy resuscitated an ancient Roman slave’s perspective which asserts (wrongly) that people are not upset by what happens to them!

And that is precisely the problem.  Epictetus was a slave in ancient Rome.  Not only was he a slave, but his mother, before him, was also a slave; and he was born into slavery.  Imagine how low his expectations of life would be – the slavish son of a slavish woman!  And then he was released by his slave-owner, to preach Extreme Stoicism to the masses.

For a time, I was taken in by Stoicism, and subscribed not only to moderate Stoicism (which is realistic resilience), but also to extreme Stoicism (which is an unrealistic and unhealthy tendency to try to tolerate the intolerable!).

Today I want to present you with a little story of a recent adversity that I had to face – (which I am still having to face) – as a way of teaching a particular point about philosophy of life, and how it fits into emotional self-management. Needless to say, I will be trying to avoid Extreme Stoicism, while at the same time showing some resilience in the face of adversity.

The adversity is actually more than a ‘little’ problem.  Basically, I was getting close to publishing my next book – Counselling the Whole Person – and I had produced two or three new sections of the index, at the back of the book.

Cover, full, revised 5-10th Feb

The rest of the index had been borrowed from an earlier version of parts of this book (published as Holistic Counselling in Practice, in 2016), and the complete index seemed to be working well electronically (in that the automatic page numbering changed correctly, every time I inserted new pages, or extracted deleted pages).  Then, all of a sudden, I noticed some of the entries in the index did not correspond to the content of the pages to which they referred.  They were out by exactly 8 pages.  Always the same scale of error. I checked four, five, seven, nine, entries, and every single one was incorrect.  So I checked eight or ten more.  Each one was inaccurate.  The index had become corrupted somehow, and was now useless, because it was misleading and inaccurate.  I could not see any way to fix this, and so I had to decide to delete the whole index, including the extensive entries for two or three new chapters that I had recently completed, (which had involved about two or three weeks’ work altogether).  I am now faced with constructing a whole new index, which may take a month, or six weeks.  Who can say?

Coping with adversity

Sleep section of indexThis is a significant adversity, for me.  It involves a lot of wasted labour constructing a useless index, which had to be dumped.  It involves having to do a lot of days and days and days of reconstructing this index, which prevents me from engaging in other areas of important and urgent work.

A moderate stoical way of seeing this, which is the E-CENT approach, goes like this: “This is awful – but I am determined to cope with it!” (It is awful in the sense of being very bad; and very unpleasant.) And my commitment to cope with it is in the context that there are some things I can control, and some I cannot control.  And so I will try to control those aspects of this problem which are controllable by me!

By contrast, an extreme stoical way of seeing this same problem – which comes to us from rational and cognitive therapy – would be: “This isn’t awful.  I certainly can stand it.  And it should be the way it indubitably is”.

The problem with this extreme stoical approach is this:

  1. It’s completely unsympathetic to the suffering individual who is facing the adversity.
  2. It encourages the victim of adversity to jump over their emotional response, and to deny that they have any right to feel upset about this. (In practice, the extreme stoic often sails under a false flag, [which may actually be non-conscious!], which claims that they only want the victim of adversity to avoid overly-upset emotions, and to keep their reasonably upset emotions! But in practice, there is no space in an REBT session [based on extreme stoicism] for the client to articulate their reasonable upsets, and to have them acknowledged!  And they had better not expect any sympathy, because they sure as hell are not going to get it!)

So, given that I have moved away from extreme stoicism (in all its forms, including REBT and CBT), and now only practice moderate stoicism, how have I managed my adversity involving my crashed and burned index?

My moderate stoical approach to coping with adversity

Firstly, I no longer use the ABC model of REBT/CBT, because those systems are based on the false belief expressed by Epictetus like this: “People are not upset by what happens to them, but rather, by their attitude towards what has happened to them”.  And the only aspect of their ‘attitude’ that is taken into account by modern rational and emotive therapies is this: The thinking component of their attitude!  But our attitudes have three components, which are all interrelated and bound up together – the thinking component; the feeling component; and the behavioural component.

I reject the Epictetan view, that I am upset by my attitude, and not by the crashing of my index. I know I am upset by the crashing of my index, and the negative train of events which flowed from that happening.  If my index had not crashed, I could not possibly be upset about a non-existent event!

And I reject the modern cognitive/rational perspective, that the only thing that intervenes between my experience of my crashed index and my upset emotions is my Beliefs or Thoughts about the experience.

Firstly, it is not possible to separate out my so-called thinking from my so-called feeling, and my so-called behavioural response.  In our E-CENT model – the Holistic SOR model – there is only this:

S – Stimulus = I notice that my index has crashed

O = Organism = My whole body-brain-mind identifies (or matches) this adversity with a historically shaped response, linked to similar experiences in the past.

R = Response = My emotional and behavioural response is outputted, or expressed, into the world.

PS: I will write some more about what goes on inside the ‘O’ (or Organism) tomorrow!

Cover444

Epictetus was a slave, with low expectations of life, and his writings were discovered by 19 year old Albert Ellis who had low expectations of social connection, love, and affection, because he was seriously neglected by his parents from the beginning of his life.  Ellis has tried to teach all of us to join him and Epictetus in having exceedingly low expectations of life.  Ellis calls this “High Frustration Tolerance” – but I have called it “Tolerating the Intolerable“; or “Putting up with the changeable and fixable aspects of adversity!”

Resilience as defined by Albert Ellis and Epictetus is way too far from what I now see as necessary or reasonable expectations of a human being.    I have reviewed a lot of literature on modern views of resilience, and I have summarized that work in my book on REBT.  Here’s a brief extract:

“In this spirit, I want to make the following points.  Perhaps we should abandon any reference to Stoicism in counselling and therapy, and replace them with advice on how to become more resilient in the face of unavoidable life difficulties.  Southwick and Charney (2012)[i] – two medical doctors – suggest that a useful curriculum for the development of greater resilience would include: Developing optimism (and overcoming learned pessimism); Facing up to our fears (or being courageous); Developing a moral compass (or learning to always do what is the right thing, rather than what is opportunistically advantageous); Developing a spiritual, faith, or community connection that is bigger than the self; Connecting to others for social support; Finding and following resilient role models; Practising regular physical exercise; Working on brain-mind fitness, including mindfulness and cognitive training – (but Southwick and Charney overlooked the impact of food and gut flora on the brain-mind, so that needs to be considered also); Developing flexibility in our thinking-feeling-behaviour (including acceptance and reappraisal); Focusing on the meaning of your life, the purpose of your life, and on desired areas of personal growth.”

“Perhaps a consideration of these ideas could take us beyond the ‘wishful thinking’ about impossible goals set by Zeno, Marcus and Epictetus (and Albert Ellis, and some other CBT theorists).”  (Extracted from my book on REBT. )

Footnote [i] Southwick, S.M. and Dennis S. Charney (2013) Resilience: The science of mastering life’s greatest challenges.  Cambridge: Cambridge University Press.

If you have been enrolled into the Extreme Stoicism of REBT, and you want to think your way out again, so you can be fully human, living from your innate emotional wiring, as socialized by moderate stoical resilience, instead of trying to live like a block of stone, or a lump of wood, then you have to read this book: Unfit for Therapeutic Purposes: the case against RE&CBT***)

~~~

Anger, anxiety, depression, and nutrition and physical exercise, imageUnlike the rational and cognitive therapists, I accept that I am an emotional being first and last, with some degree of capacity to think and reason – though my so called thinking and reasoning can never be separated from my perceiving and feeling.  So I am not so much a ‘thinking being’ as I am a ‘perfinking being’ – where perfinking involves perceiving-feeling-thinking all in one grasp of the brain-mind. (And I am a body-brain-mind in a social environment, and my approach to diet and exercise is just as important as my approach to philosophy.  See How to Control Your Anger, Anxiety and Depression, using nutrition and physical exercise.***)

New ways of coping with adversity

In dealing with my own adversity, involving the ‘death’ of my book-index, I think, (meaning, I now assume that), without any conscious awareness of what I was doing, I followed a pattern that I had used with a male client who had been betrayed by his lover/partner, who had had an affair with a near neighbour.

Let me now review that case, so we can understand my moderate stoical approach.

Instead of telling this client, regarding his partner’s infidelity:

  1. “It should be the way it is!” (This is the REBT – Extreme Stoical – approach! Think how insensitive that is!)

I also avoided telling him:

  1. “It isn’t awful!” – (Because it obviously was awful, according to any reasonable dictionary definition! And also, that was precisely what it felt like to him – awful! And the dictionary definitions that I’ve consulted say that ‘awful’ means ‘very bad’ or ‘very unpleasant’ – which this experience undoubtedly was!)

And I did not resort to telling him:

  1. “You certainly can stand this kind of abuse!” (Enough already!)

Instead, I listened sympathetically.  I knew he was suffering, and in a stressed state.  I knew he was locked into a deep grieving process.  And grief is not pathological!  It’s not inappropriate!  It serves a very important function; and the way to manage grief is to stay with it; to feel it fully; and to let it take it’s course.  (See Chapter 5 [Sections 5.10 and 5.11] of Unfit for Therapeutic Purposes.***)

Grief is an innate ‘affect’, or basic emotion, which is further refined in the family of origin.  Grief is implicated in the attachment process between mother and baby; and is clearly related to the map/territory problem.  We humans build up a map of our social experience; and every significant person and thing is represented on our inner map of our social/emotional world.  When somebody to whom we are close either abandons us, or dies (which comes to the same thing!) there is now a serious discrepancy between the map and the territory.  The inner reality and the outer reality. And it takes a long time to bring our inner maps up to date.  In my experience, it will most often take up to eighteen months for a healthy updating of a person’s inner map when they lose their partner through divorce or death. (But bear in mind that the Berkeley Growth Study showed that “…ego-resilient adults come from homes with loving, patient, intelligent, competent, integrated mothers, where there is free interchange of problems and feelings (Seligman et al., 1970…” And “ego-brittle persons, by contrast, come from homes that are conflictual, discordant, and lack any philosophical or intellectual emphasis…” (Cook, 1993, Levels of Personality).

Knowing what I know about grief – that it requires time: I did not try to send any ‘solutions’ to this client!  There are none, in this kind of grief about loss situation.

I did not offer any advice, for at least three-quarters of the session.

I showed that I felt for my client; so visibly that he would ‘feel felt’! 

I also communicated non-verbally that it is okay to grieve; it’s normal to grieve when we have lost a significant other person, or even a significant possession, like a career, a home, or whatever.

Wounded cat 2Right near the end of the session, I told him:

“Imagine you are a wounded cat.  Take yourself off somewhere quiet, and rest, and recuperate.  And lick your wounds (metaphorically).  And take very good care of your needs, for food, and rest, sleep, and withdrawal from the world for a while. And allow time to pass, like a wounded cat would!”

This man did exactly what I suggested, and three weeks later he was back in a more resilient state. He had found a way to ‘square the circle’ – while resting and sleeping.  He had got over the worst of his grief, though he was still understandably raw. He and his ex-partner had been the best of friends for many years; and he had eventually found a way to forgive her; and to preserve the friendship.  The sex-love aspect of their relationship was at an end, but they were able to be friends, and that was a great comfort to him.

I congratulated him on finding his own solution to a difficult problem, and I commiserated with him about his loss of his love object.  But I also celebrated with him the fact that he had salvaged an important friendship.

(What this client was doing, while licking his wounds, like a wounded cat, was what I call ‘completing his experience’, instead of jumping over it.  In this case, he was ‘completing his feelings of grief’. I have written a paper on Completing Traumatic Experiences, which anybody can acquire via PayPal.***)

~~~

If you want to get a feeling for this  concept of ‘completion’ – accepting – or ‘allowing to be’ – I could do a lot worse than to quote a famous statement by the American playwright, Arthur Miller.  Miller was just 23 when the second world war broke out, and 25 when the Americans joined the war.  My understanding is that he was sent to Europe to fight, and that his experiences of war in Europe wounded him deeply.  He may also have been carrying other kinds of ‘existential wounds’, or psychological problems from his family of origin.  Anyway, in this quotation, he is talking about the impossibility of finding salvation outside of oneself, and about the way in which life suddenly shifts from safe and secure known territory, to something horrendous:

“I think it is a mistake”, he wrote, “to ever look for hope outside of one’s self.  One day the house smells of fresh bread, the next of smoke and blood.  One day you faint because the gardener cuts his finger off, within a week you’re climbing over corpses of children bombed in a subway. What hope can there be if that is so? I tried to die near the  end of the war.  The same dream returned each night until I dared not go to sleep and grew quite ill.  I dreamed I had a child, and even in the dream I saw it was my life, and it was an idiot, and I ran away.  But it always crept onto my lap again, clutched at my clothes.  Until I thought,  If I could kiss it, whatever in it was my own, perhaps I could sleep.  And I bent to its broken face, and it was horrible … but I kissed it.  I think one must finally take one’s life in one’s arms”. (Arthur Miller, quoted in Baran, 2003: 365 Nirvana Here and Now, page 307).

And that is what ‘completion’ is: taking your life in your arms; accepting reality as it is; allowing the unchangeable to be!

This can also be expressed like this:

“When we truly hate what’s happening, our instinct is to flee from it like a house on fire.  But if we can learn to turn around and enter that fire, to let it burn all our resistance away, then we find ourselves arising from the ashes with a new sense of power and freedom”.  (Raphael Cushnir, quoted in Josh Baran, 2003, page 14).

But already we are heading into problems here, since these two quotations can be interpreted in both moderate and extreme forms.  A moderate interpretation would say, if you cannot change your life, you will benefit from accepting it exactly the way it is.  An extreme way will simply opt for saying you should accept it the way it is, disregarding the potential for changing it for the better.  There is a core of realistic acceptance to the moderate approach, and a core of sado-masochistic dehumanization to the extreme interpretation.

The other problem here is that there is a difference between a philosophy of life which is normally passed on through an oral tradition, to initiates who are readied for the new insight.  That is to say, they are ready morally, and in terms of character development, for the new revelation.  For example, take this quotation from Native American wisdom:

“Every struggle, whether won or lost, strengthens us for the next to come.  It is not good for people to have an easy life.  They become weak and inefficient when they cease to struggle.  Some need a series of defeats before developing the strength and courage to win a victory”.  (Victorio, Mimbres Apache: Quoted in Helen Exley, The Song of Life).

Quite clearly, this quotation could be used to justify political oppression.  “We’re doing the poor and downtrodden a favour”, the neo-liberals could say, all over the world today.  “We’re helping to strengthen them by defeating and crushing them!”  Indeed, versions of this kind of argumentation have already been used by right-wing ideologues; and this very quotation by Victorio could be used to defend the expropriation of the Native American tribes’ traditional tribal lands, and their confinement to ‘reservations’ (or ‘Bantustans’).

People should, clearly, not allow themselves to be tricked into feeling they have to be more Stoical than they absolutely need to be. And we should all hold on to the right to be morally outraged and politically active in the face of oppression and exploitation!

Furthermore, we have to ask this question: Is Victorio right to say people are strengthened by struggle?  It seems they might be, if they have a ‘learned optimism’ perspective.  But if they have a ‘learned helplessness’ perspective, from previous defeats, then they are only going to become more defeatist and passive as a result of being subjected to more oppression or difficulty. (See Martin Seligman on Learned Helplessness).

~~~

Back to my cuckolded client:

With the benefit of hindsight, I can see that I could not have asked this client – let’s call him Harry – to go away and process his grief in private; to complete his experience of loss, over and over and over again – unless I had already taught him a moderately stoical philosophy of life, combined with a sense of optimism and hope – of self-efficacy, and the possibility of positive change.  And that I had done, about two years earlier, when he was struggling with problems of social conflict.  At that time, I introduced Harry to my Six Windows Model, which is derived from moderate Stoicism and moderate Buddhism.

And it should also be noted that, resilience is linked to family of origin.  Some families produce children who are resilient and some produce children who are fragile.  So I had to deal with Harry’s family of origin problems, about a year before I taught him the Six Windows Model.  At that earlier time, I focused on my relationship with him; how to provide him with a secure base; how to re-parent him, so he could feel secure in his relationship with me, so he could then generalize that feeling to his valued, close relationships.

~~~

Conscious processing of traumatic events

Of course, it is not possible to make much progress in terms of personal development, or recovery from childhood trauma, unless we engage in some form of talk therapy (or writing therapy). The ‘wounded cat’ process will only take us so far. And especially if you want to accelerate the healing process, you need to work on your traumatic memories, and to process and digest them.

I did just that, in a couple of early pieces of writing therapy that I completed; one about my story of origins; and one about my relationship with my mother. I have since packaged those two stories, with some introductory and commentary material, in the form of an eBook. The title is this: Healing the Heart and Mind: Two examples of writing therapy stories, plus relective analysis. You can find out some more about those stories here: https://ecent-institute.org/writing-therapeutic-stories/

~~~

My crashed index

So how does this relate to my adverse experience of having my book-index crash and have to be written off; and having to start all over again, from scratch?

Firstly, I was numbed by the experience: for minutes, or even hours.  It was a significant, symbolic loss.  A loss of face.  A loss of my self-concept as a highly efficient and effective author/ editor/ publisher.  It was also a significant material loss, of labour-time that was now down the drain!  And I had to face to discomfort anxiety of contemplating starting all over again, from scratch, to do this long, boring, tedious task of rebuilding this index, word by word, phrase by phrase, page number by page number.

Cover444Secondly, I wanted to jump over the experience, and to get right on to starting to construct a new index. (I was, after all, just like Albert Ellis – (the creator of REBT [as a form of Extreme Stoicism]) – raised in a family that showed no sympathy for my pain and suffering (in this case, my sense of loss of face, and loss of my sense of self-efficacy, and discomfort anxiety about starting over).  But that desire, to jump over my feelings, was cruel and insensitive, and neglectful of my sensibilities.

And I can now see that my family script fitted very sell with REBT, when I first encountered it, in 1992, when I was going through a painful career crisis! That is to say, REBT fitted well with my extremely stoical family script!  REBT taught me to jump over my feelings about my career crisis – and to rationalize them away, so I would not have to deal with them!

However, thirdly, I jumped track from the appeal of an extreme Stoical denial of my pain, and moved to a ‘wounded cat’ position.  I stopped any attempt to immediately switch to constructing a new index.  I stayed with the sense of shock; of frustration; of loss and failure!

I allowed time for some non-conscious adjustment.  (This most likely involved some low-level grief work.  [Meaning the processing of feelings of loss]. I had lost something meaningful; valuable; and I had inherited a painful challenge up ahead: namely, the building of a new index, where the old one had ‘died’!)

It would take time for my inner map to be brought up to date; to come in line with the external reality.

And I found a way to salvage some good from this bad situation, by writing this blog post to help others to be moderately stoical when things go wrong in their lives; and not to buy into the extreme stoicism of REBT and much of CBT, which demands that we should jump over our negative experiences; we should dump the experience; and thereby to fail to learn from it; and to live our lives in a kind of anaesthetized state, instead of feeling the full range of positive and negative emotions which are the lot of a sensitive human being.

~~~

Conclusion

DrJimCounselling002Some of our day-to-day experiences are awful – in the sense of being ‘very bad’, or ‘very unpleasant’.  It takes time to process such adversities, and we owe it to ourselves to take the time to process our emotions (like grief about losses, failures; anxiety about threats, dangers; anger about insults and threats to our self-esteem; and so on).

Extreme Stoicism demands that we pretend to be stones, or lumps of wood. That we pretend that we are not hurt by the things that hurt us!

It demands that we should deny that we are fleshy beings with feelings and needs.

But if we allow ourselves to be enrolled into such an unfeeling philosophy of life, we will miss the opportunity to heal our wounds – like a cat or other animal would.  We will end up denying our pain; failing to process it; and becoming deniers of other people’s pain – since we ‘cannot stand’ to hear of the pain of others, if we have unresolved pains of our own!

Unlike the extreme Stoicism of REBT, we in Emotive-Cognitive Embodied Narrative Therapy (E-CENT) practice a much gentler form of moderate Stoicism and moderate Buddhism.  For example, to help myself deal with the crashed index adversity, I can use my own Six Windows Model, which begins like this:

  1. Life is difficult for all human beings, at least some of the time; and often much of the time; so why must it not be difficult for me today, with this crashed index? Quite clearly, this is ‘my karma’, and I will have to adjust to it (but not necessarily today; or tomorrow; but one day soon). I can allow myself to take the time to process this difficulty, as an inevitability, and to gradually adjust to it; and then, and only then, will I bounce back!
  2. Life is going to be much less difficult if I pick and choose sensibly and realistically. Therefore, I should not choose to have my old index be magically fixed; and the problem to disappear! Instead, I choose to take a break; to rest and recover. After all, it happened on Friday, and it is now just Sunday!  And most people take Saturday and Sunday off anyway!  So even if it takes another couple of days to adjust and recover, I am going to choose sensibly.  I will be ready to re-start this uphill climb when I am ready.  Two days; three; four or five?  Who knows?  But I am going to take my time, and allow myself to feel whatever I feel in the meantime.

That is just a sample of the first two windows of E-CENT. To find out about the other 4 windows of the six windows model, you can get a copy via PayPal:

Re-framing problems, 6 windows modelE2 (Paper 3) The 6 Windows Model…  Available from PayPal, for just £3.99 GBP. Please send me my copy of  The 6 Windows Model pamphlet.***)

This (Six Windows model philosophy) is a million miles from the insensitivity of REBT – which is most often practised in an Extreme Stoical way.

This is also a few thousand miles from mainstream CBT, which would insist that my ‘problem’ is caused by my ‘thoughts’ about it.

This is not true.

The loss of my index is a real adversity, which any sane human being would lament and feel the loss of; feel the pain of its loss; feel the adversity of having to start all over again, or just feel like giving up and quitting!

My problem is not caused by my feeling.  My feelings are mainly caused by my experience.

Or, to be more precise:

The primary cause of my upset feelings right now is the failure of my IT package, which screwed up the digital links between actual page numbers, on the one hand, and the page numbers listed in the index entries, on the other.

The secondary cause is my need to get that book out sooner rather than later; which is also a real need, dictated by something other than my ‘mere thoughts’.

The tertiary cause of my feelings, is the history of my experiences of dealing with adversities. That history is recorded in my body-brain-mind.

And so on.

So please do not jump over your own feelings.  Stay with them.  Digest and complete them, and watch them disappear, leaving a stronger, more sensitive, and more human ‘You’ behind! 🙂

That’s all for today.

Best wishes,

Jim

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

~~~

Postscript: Monday morning, 12th February 2018

I decided last night to adopt the ‘wounded cat’ position regarding the stress arising out of my sense of loss of my book index (involving weeks of work lost; and weeks of recovery work to engage in! And some loss of self-esteem around self-efficacy and productivity!)  I clocked off work at 7.00 pm last evening; and I made an omelette salad for tea; and we sat down to watch a cop show (‘Endeavour’) on TV at 8.00 pm.  We went to bed about 10.30, and I decided to have a lie-in in the morning, in keeping with my ‘wounded cat’ position.

I got up late this morning, had chunky vegetable soup (or stew) for breakfast – homemade (which I created at 4.30 am, when I was up briefly). Then I read three quotations from a book of Zen quotes; and meditated for 30 minutes.

Then I stood up to do my Chi Kung exercises (which normally take 20 minutes to complete).  At that point in time, I had the thought, which just bubbled up from my (rested) non-conscious mind: “Perhaps I can salvage the Index, if I can find out what went wrong with the page numbering, and go back to an earlier draft, and fix the page numbering!”

This seemed like a long shot, but it paid off!  I went to my office – at the end of exercising time – and investigated the possibilities.

And I have now salvaged the index, and saved myself weeks of work in rebuilding it from scratch.

And this was only possible because I acted like a ‘wounded cat’ for a few hours, instead of ‘jumping over the problem’, as advised by Albert Ellis and Epictetus and many CBT theorists!

Long live the ‘wounded cat’ position! (But do not try to use it with somebody who has not yet learned a moderate Stoic form of coping – like the Six Windows Model.  And also investigate whether there are family of origin problems leading to fragility, which have to be fixed before the windows model can be usefully taught).

Best wishes,

Jim

~~~

Postscript No.2: It never rains…

But my relief from stress did not last long…

Of course, it was a great relief to realize that I could salvage my book index, and it seemed likely that it would not take many days to fix it up and make it good enough for purpose.

Then it just so happened that I needed to look up some concept in our recently published book – How to Control Your Anger, Anxiety and Depression, using nutrition and physical activity.  I went to the index, looked up the page reference, and went to that page.  It was not there.  So I did some checking, and, nightmare of nightmares, that index was also corrupted.

This was a huge shock, because I had worked so hard on that index, and talked it up as a significant aspect of the book – the usefulness of the index!

So, to say the least, I was embarrassed.  And anxious that this situation might undermine my credibility with future potential buyers of my (our) books. These two emotional states – and especially my desire to be free of them, when I was not free of them – was very stressful.

Part of me wanted to respond with the complaint that “It never rains but it pours!”  But that would be too bleak a viewpoint – comparable to Werner Erhard’s view that “Life is just one goddamned thing after another!”  The problem with these two statements is this: they could be taken in a defeatist way to mean it’s all too much; too difficult; and therefore demoralizing and defeating.

And part of my problem was this: I wanted to be over the embarrassment; beyond the anxiety; clear of the problem.  But it is patently impossible to be “over the embarrassment” when one is embarrassed!  And it is equally impossible to be “beyond the anxiety” when on is immersed in it!

So now I was floundering, and spinning out of control.  I reached for a Zen quote, from Gay Hendricks, which talks about ‘giving up hope’.  Perhaps that was the solution: to give up any hope of being beyond the anxiety, and free from the embarrassment?!?  This is what Gay Hendricks writes:

“If you give up hope, you will likely find your life is infinitely richer. Here’s why: When you live in hope, it’s usually because you’re avoiding reality.  If you hope your partner will stop drinking, aren’t you really afraid he or she won’t?  Aren’t you really afraid to take decisive action to change the situation?  If you keep hoping the drinking will stop, you get to avoid the rally hard work of actually handling the situation effectively…” (Gay Hendricks, in Josh Baran (2003) – 365 Nirvana Here and Now: Living every moment in enlightenment).

For me to hope that this problem would go away – or resolve itself – would be even crazier than somebody hoping their partner would give up drinking alcohol.  Why? Because this published index is a fixed reality, which has no capacity to correct itself!  And nobody else has the power or need or responsibility to correct it.

This caused me to revert to the ‘wounded cat’ position, in terms of living in the embarrassment and anxiety; and not trying to get rid of it.  I stayed with the bad feelings, not knowing what to do about it.  This also allowed me to non-consciously process the problem, and about 36 hours later I came up with an action plan to revise the index for the Diet and Exercise book, and post it online so it can be downloaded by people who have already bought the book.  So I set about doing that, and it is now posted online

at: https://abc-counselling.org/revised-index-for-diet-and-exercise-book/

in the following format, online:

Revised index – downloadable 

Final corrected Index 14XXX001

In November 2017, we published a new book titled,

How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity

by Renata Taylor-Byrne and Jim Byrne.

Unfortunately, an error crept into the index, after it had had its final proof-reading.  This resulted in all the page references in the index being exactly 8 pages lower than they should have been.

We have now tracked this error down and corrected it, and, if you bought a copy of that first edition of the book, then please download a revised index from the link below, and print it off.  We are deeply sorry for this technical error, and we are willing to make appropriate amends by providing the corrected, downloadable index.

Download the corrected index by clicking this link.***

PS: And if you feel aggrieved by the error in the original copy of the book, and you bought it in paperback from Amazon, then we are willing to send you a free gift – of a PDF document on the science of sleep – if you email dr.byrne@ecent-institute.org with the receipt number which you received from Amazon.

Thanking you for your understanding.

Sincerely,

 

Jim

 

Dr Jim Byrne – Director – E-CENT Publications – February 2018

~~~

 

Creative writing and the therapeutic journey

Blog Post No. 155

18th July 2017 – Updated on 22nd January 2019

Copyright (c) Dr Jim Byrne, 2018-2019

Dr Jim’s Counselling Blog: Recent books

If you have come to this page looking for recent books by Dr Jim Byrne (with Renata Taylor-Byrne), then here is the list of the latest books: on Lifestyle Counselling; Writing Therapy; and Diet and Exercise linked to emotional functioning; plus building successful couple relationships.

~~~

Book Descriptions:

Lifestyle Counselling and Coaching for the Whole Person: 

Or how to integrate nutritional insights, physical exercise and sleep coaching into talk therapy

Front cover Lifestyle Counselling

By Dr Jim Byrne, with Renata Taylor-Byrne

Published by the Institute for E-CENT Publications

Available at Amazon outlets.***

The contents

In this book, you will find a very clear, brief, easy to read introduction to a novel approach to ‘counselling the whole person’. This emotive-cognitive approach does not restrict itself to mental processes.  We go beyond what the client is ‘telling themselves’, or ‘signalling themselves’; or what went wrong in their family of origin. We also include how well they manage their body-brain-mind in terms of diet, exercise, sleep, and emotional self-management (including self-talk, or inner dialogue). And we propose that it is better for counsellors and therapists to operate in a primarily right-brain modality, and to use the left-brain, cognitive processes, secondarily.

The most important, and novel, chapters in this book are as follows:

Chapter 4, which summarizes our research on the impact of diet/nutrition and physical exercise on mental health and emotional well-being.

Chapter 5, which reviews the science of sleep hygiene, plus common sense insights, and presents a range of lifestyle changes to promote healthy sleep, and thus to improve mental and emotional well-being.

Chapter 9, which explains how to incorporate the learning from chapters 4 and 5 into any system of talk therapy or counselling.

There is also a chapter (8) on counselling individuals using our Emotive-Cognitive approach, in which there is a section (8.3(b)) on using the Holistic SOR model to explore many aspects of the lifestyle of the client.

For more information, please click the following link: Lifestyle Counselling book.***

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How to Write A New Life for Yourself:

Narrative therapy and the writing solution

Writing Theapy book cover

By Dr Jim Byrne, with Renata Taylor-Byrne

Published by the Institute for E-CENT Publications

Available as a paperback at Amazon outlets.***

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In this book, we set out to show you how you can quickly and easily process your current psychological problems, and improve your emotional intelligence, by writing about your current and historic difficulties.  (Chapter 8 contains a detailed introduction to the subject of how to understand and manage your emotions).

This approach to writing about your emotional difficulties in order to resolve them has a long and noble tradition.  Many nineteenth century poets were seeking to heal broken hearts or resolve personal dissatisfactions by the use of their poetry writing activities; and many novels are clearly forms of catharsis (or release of pent up emotions) by the author.

But not all writing is equally helpful, therapeutically speaking.  If the writing is too negative; or too pessimistic; or simply makes the reader feel raw and vulnerable, then it is not going to have a positive effect.  Later we will show you how to tackle therapeutic writing, (within the two main disciplines of writing therapy – [the scientific and the humanistic]), in order to make it maximally effective.

For more information, please click the following link: Write a New Life for Yourself.***

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How to control your anger, anxiety and depression,

Using nutrition and physical exercise

Front cover design 4

By Renata Taylor-Byrne and Jim Byrne

Published by the Institute for E-CENT Publications.

Available at Amazon outlets.***

1. Introduction

What we eat has a very powerful effect on our bodies and minds. And knowing and understanding how our body-mind reacts to the substances we feed ourselves is a crucial part of self-care.

For instance: depression can be caused by psychological reactions to losses and failures.  But it can also be caused by certain kinds of body-brain chemistry problems, some of which can begin in the guts, and be related to bad diet, and lack of physical exercise.  For example:

“If you are depressed while you suffer from regular yeast infections (like Candida Albicans), or athlete’s foot, or have taken antibiotics recently, there is a connection. Our brains are inextricably tied to our gastrointestinal tract and our mental well-being is dependent on healthy intestines. Depression, bipolar disorder, anxiety, and a host of other mental illnesses from autism to ADHD can be caused by an imbalance of gut microbes like fungi, and ‘bad’ bacteria”.  (Source: Michael Edwards (2014))[i].

And when we take antibiotics, we kill off all of our friendly bacteria, and often what grows back first is the unfriendly stuff, like Candida Albicans, which can then cause depression, anxiety and other symptoms, as listed above.

Also, we can really benefit from knowing some of the latest ideas about where – (in our diets) – our depression, anxiety and anger can originate from; as provided by specialists who have devoted their lives to years of investigation into the workings of the human body and mind (or body-mind).

[i] Edwards, M. (2014) ‘The candida depression connection – How yeast leads to depression, anxiety, ADHD, and other mental disorders’. Available online at:                https://www.naturalnews.com/047184_ candida_ depression_gut_microbes.html#

For more information, please click the following link: Diet, exercise and mental health.***

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Top secrets for

Building a Successful Relationship: 

Volume 1 – A blueprint and toolbox for couples and counsellors: C101

By Dr Jim Byrne

With Renata Taylor-Byrne BSc (Hons) Psychol 1543762369 (1905x1383)

The full paperback cover, by Charles Saul

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On this web site, you will find enough information about our new book on couple relationships to inform your decision about buying it.  We have posted the full Preface; plus the full set of (revised) Contents pages; plus a brief extract from each of the main chapters (1-13).

Pre-publication review

“I have recently finished reading Dr Jim Byrne’s immensely useful book (about love and relationship skills).  This book is full of cutting edge thinking and priceless wisdom about couple relationships; which inspires us to believe that we can undoubtedly shape and improve our most important relationships.  The approach is comprehensive (despite being Volume 1 of 3), covering as it does: the nature of love and relationships; common myths about love and relationships (which tend to lead young people astray); some illuminating case studies of couple relationships that have gone wrong; and very helpful chapters on communication skills, conflict styles, and assertive approaches to relationship; plus a very interesting introduction to the theory that our marriage partnership is shaped, for better or worse, in our family of origin. I particularly liked the chapters on how to manage boundaries in relationships; and how to change your relationship habits. I can highly recommend this ‘must read’ book to couples and counsellors alike”.

Dr Nazir Hussain

Positive Psychology and Integrative Counselling Services, Whitby, Ontario, Canada.

September 2018

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Here’s a quick preview of part of the contents of Chapter 1:

This book has been designed to be helpful to two main audiences:

1. Anybody who is curious about how to build and maintain a happy, successful couple relationship, like a marriage or civil partnership (civil agreement), or simple cohabitation; and:

2. Any professional who works with individuals and couples who show up with problems of marital or couple conflict, breakdowns of communication, or unhappiness with the couple bond.

For more information about this book, please go to Top Secrets for Building a Successful Relationship.***

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Recent publications

Facing and Defeating your Emotional Dragons:

How to process old traumas, and eliminate undigested pain from your past experience

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Holistic Counselling in Practice:

An introduction to the theory and practice of Emotive-Cognitive Embodied-Narrative Therapy

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Daniel O’Beeve’s Amazing Journey: From traumatic origins to transcendent love

The memoir of Daniel O’Beeve: a strong-willed seeker after personal liberation: 1945-1985

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Or take a look at my page about my top eight books, here: Books about E-CENT Counselling and related topics.***

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Introduction to first draft of this blog post

Cover444It is now more than three months since my previous blog post was published.  The delay was down to how busy I’ve been, largely because of writing my latest book, which is now available at Amazon: Unfit for Therapeutic Purposes: The case against Rational Emotive and Cognitive Behavioural Therapy.***

My main role in life, as a doctor of counselling, is to see individual clients who have ‘problems of daily living’ which they cannot resolve on their own.  I help people with problems of anxiety, depression, anger, couple conflict, attachment problems, and other relationship problems.  Dr Jim’s Counselling Division.***

drjim-counsellor1However, I also write books, blogs and web pages; and articles or papers on counselling-related topics.  And I help individuals, from time to time, who are struggling with their creative or technical writing projects.  Sometimes I help individual writers to stay motivated, or to process their repeated rejection by an unreceptive and uncaring world.

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The frustrations of writing

It is far from easy being a creative writer.  Frustrations abound, from conception of a new and useful writing project; doing the research; writing early drafts; then polishing, editing and publishing; and then trying to sell the end product in a world which is awash with information-overload.

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In my book on REBT, I wrote about that period like this:

“As early as August 2003 (and probably earlier), I was writing about the fact that stress was a multi-causal problem.  That idea contradicts the ABC theory, which asserts that all emotional distress (including the common manifestations of stress: which include anger, anxiety and depression) are caused exclusively by the client’s Beliefs (B’s).  Here is an example of my writing from August 2003:

“I have developed a stress management programme consisting of fifteen strategies which help you to work on your body, your emotions, your thinking, and your stress management skills. This programme allows you to develop a stress-free life.

8-physical-symptoms-of-stress

“You may also be affected by many life-change stressors, e.g. Moving house; death of your spouse or other loved one; divorce; marriage; redundancy; bullying at work; promotion; demotion; change of lifestyle; etc.

“Your stress level also depends upon such factors as your diet, exercise, what you tell yourself about your life pressures, and so on. (What you tell yourself about your pressures is called your “self-talk”).

“And a lot depends upon your sense of control. Can you control your workload, your work environment, and/or your social life? Are you confident and assertive enough to at least try to control your workload, your work environment, and/or your social life? Are you wise enough to learn how to stoically accept those things which you clearly cannot control? The more control you have, the less stress you feel, according to the Whitehall Studies, conducted by Michael Marmot, beginning in 1984.” (Original source in footnotes)[1].

However, the frustration was this: Although I had expertise about managing stress; and although I had packaged 15 different strategies for getting your stress under control, very few people bought my book!

And today, I believe, most people do not understand stress: How it destroys their happiness, damages their physical health, and causes all kinds of emotional problems.

Tough stuff! This is the lot of the creative writer.  The world most often seems to not be ready for our insights!

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People love simplicity and side-tracks

While my stress book was not selling to any reasonable degree, the simple books about the ABC model of REBT, produced by Dr Albert Ellis, were selling much better.  Those books presented an exaggerated claim that they could help the reader to quickly and relatively effortlessly get rid of any problem, simply by changing their beliefs about the problems they encountered.

My REBT book demonstrates that there was never any solid evidence that this claim is true.  It also demonstrates that, in the process, the REBT/CBT model blames the client for their own upsets, thus excusing the harshness of current government policy in the US and the UK, where the rich are enriched and the poor are squashed!  That squashing process hurts, and causes emotional distress and physical health problems.

Here is the evidence that it is not the individual’s beliefs, but the social environment that has the most impact on mental health and emotional well-being:

While psychotherapists like Albert Ellis tended to emphasize the role of the counselling client’s beliefs in the causation of anger, anxiety, depression, and so on, Oliver James, and his concept of ‘affluenza’, tends to emphasize living in a materialistic environment. As Dr James writes: “Nearly ten years ago, in my book Britain on the Couch, I pointed out that a twenty-five-year-old American is (depending on which studies you believe) between three and ten times more likely to be suffering depression today than in 1950. … In the case of British people, nearly one-quarter suffered from emotional distress … in the past twelve months, and there is strong evidence that a further one-quarter of us are on the verge thereof.  … (M)uch of this increase in angst occurred after the 1970s and in English-speaking nations”.  People’s beliefs have not changed so much over that time.  This is evidence of the social-economic impact of the post-Thatcher/Reagan neo-liberal economic policies!

Oliver James (2007) Affluenza: How to be successful and stay sane.  Page xvi-xvii. (63).

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Conclusion

If you are a creative writer, and you want to write your own autobiography, or autobiographical novel, or you need support with any aspect of your creative writing process, then I can help you.

Coaching, counselling and therapy for writers.***

Or you could take a look at my current books in print.***

Or take a look at my page about my top eight books, here: Books about E-CENT Counselling and related topics.***

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That’s all for now.

Best wishes,

 

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: jim.byrne@abc-counselling.com

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