Vol. 15.11 November 2015 www.namiswwa.org Location & Mailing Address: 5411 E. Mill Plain, Suite 4 Vancouver, WA 98661 Tel: (360) 695-2823 Fax: (360) 823-1088 Clark/Skamania Office Address Hours: Monday—Friday 9:00 am—5:00 pm Location: 109 Allen Street Kelso, WA 98626 Mailing Address: 5411 E. Mill Plain, Suite 4 Vancouver, WA 98661 Tel: (360-703-6722 Fax: (360) 823-1088 Cowlitz Office Hours: Monday—Friday 10:00 am—4:00 pm 360-703-6722 Address Email: [email protected]Website: www.namiswwa.org Facebook: namisouthwestwa.com Twitter: @namisouthwestwa Social Media Art by Eric Johnson IN MY OWN VOICE by Susan Correa My SAD Experience Growing up in Southern California, I always looked forward to winter. Rainstorms rarely lasted more than a day, and the sun would peak out of the clouds by sunset. The weather was most often clear and cool. It was a chance to bundle up in a sweater or jacket. The Northwest proved to be a whole different type of winter. The first year I was here, I felt overwhelmed by the long stretches of grey. Many mornings I would wake up in a literal and figurative cloud that hung around for most of the day. Those crisp, clear days I'd known in California were a rarity here. By February, I was depressed and feeling trapped. I would wake up every morning to more of the same and nearly panic because I knew I was unable to escape the dullness. Turns out I have Seasonal Affective Disorder. Already suffering from depression and anxiety, it was just one more unfortunate layer. It is a form of depression that affects about 4% of the population when the short, dark days of winter roll around. I discovered that it can also happen to people who find the long hot summer days equally depressing. My doctor tweaked my antidepressant and suggested more vitamin D. That helped some, but my husband came up with a great suggestion. He had been the project manager for the remodeling of the psychiatric facility in our California community, and the staff at the hospital requested the installation of special lights that emit the closest frequencies possible to those of sunshine. Research had found this to be therapeutic for a majority of patients. He went online to the Verilux website, www.verilux.com/, where those lights had been purchased and found a home version called a "Happy Light." I talked to my doctor and he was all for it. I purchased the largest one because I felt so swamped. The larger the lamp, the less time it takes for success. I used it for about 1/2 hour in the morning and again at about 5:00 p.m. I often forgot it was on and it did not bother me in the least. I know it does not work universally, but I felt empowered right away. Just knowing I could "escape" the dreariness twice a day helped my depression so much that I made it a daily habit. I no longer feel overwhelmed because I am able to use my lamp. A small version of the "Happy Lamp" is available at Costco. I believe it takes longer to get the same results with this version, but it is more affordable. There is no guarantee that the lamp will work for everyone, but it has been positive for many people. If you, too, are dreading winter because of the negative effects you have felt in the past, you might want to consider a “Happy Lamp”.
12
Embed
IN MY OWN VOICE by My SAD Experience · Sleep Cycle - This popular app analyzes your sleep and wakes you during the lightest part of your sleep cycle. This intelligent alarm clock
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
(Continued from page 4) a daily basis throughout the winter months. Because light boxes are created to provide a
specific type of light, they are expensive and may not be covered by insurance.
Unfortunately, having lots of lamps in one’s house and spending extra time outside is
not as effective as this more expensive treatment.
Scientific studies have shown light therapy to be very effective when compared to
placebo and as effective as antidepressants in many cases of non-severe SAD. Light
therapy may also work faster than antidepressants for some people with notable effects
beginning with in a few days of starting treatment. Other people may find that it takes a
few weeks for light therapy to work, which can also be the case for most people who
take antidepressant medications. Although not explicitly recommended, some people
may elect for treatment with both light therapy and antidepressant medications and find
the combination of these treatments to be helpful.
Antidepressant medications have been found to be useful in treating people with SAD.
Of the antidepressants, fluoxetine (Prozac) and bupropion (Wellbutrin) have been
studied in the treatment of SAD and been shown to be effective. The U.S. Food and Drug
Administration (FDA) has approved these medications for treatment of major depressive
disorder but any person considering treatment with an antidepressant medication
should discuss the benefits and risks of treatment with their doctors.
Some people may require treatment of their symptoms only for the period of the year in
which they experience symptoms. Other people may elect for year-round treatment or
prophylactic treatment that begins prior to the onset of the season in which their
symptoms are most severe. This is yet another reason to discuss treatment options with
one’s physicians. While not explicitly studied for the treatment of SAD, psychotherapy—
specifically types of psychotherapy with documented clinical efficacy in the treatment of
depression including cognitive behavioral therapy (CBT)—is likely a useful additional
option for some people with SAD.
People with a history of bipolar disorder should be very cautious in approaching how
they address depressive symptoms. Light therapy, like antidepressant therapy has been
associated with increasing the risk of experiencing a manic episode. The specifics of this
are beyond the scope of this review and again, should be discussed with one’s doctors.
WHAT SHOULD I DO IF I THINK I HAVE SAD?
Any person experiencing significant symptoms of depression should feel comfortable
discussing their concerns with their doctors. Some primary care doctors (e.g.,
pediatricians and general practitioners) may be experienced in treating SAD and will feel
comfortable treating this illness. Other doctors may want to refer people with SAD to a
psychiatrist for treatment of this illness. This is more common in people with complex
psychiatric illnesses or more severe symptoms. Before starting any treatment for SAD, a
person should make sure to meet with their doctor to discuss the benefits and risks of
treatment.
Friends and family members of people with SAD may be appropriately concerned for the
well being of their loved one. The best way to be helpful to a person with SAD is for the
people who care about them to be supportive in a non-judgmental fashion. This can
include encouraging a person with symptoms to seek help for their condition. http://www2.nami.org/Content/NavigationMenu/Inform_Yourself/About_Mental_Illness/By_Illness/Seasonal_Affective_Disorder.htm
NAMI SW WA has a new Facebook Page: namisouthwestwa. Please “LIKE” our page! To do this, log into your Facebook profile and at the
top click “find friends”. Then in the search box, top left, start typing NAMI
Southwest and several NAMI pages will pop-up to select. Choose the one
that has a gold emblem, is in Vancouver WA, and has about 130 likes. Once
you like what you see, please “invite” your Facebook friends to like our NAMI SW WA Face-
book Page as well. The opportunity to “invite” all or selected friends just shows up. Be-
cause you have just “liked” the correct NAMI SW WA Page, your friends will automatically
be attached to that page if they choose to accept your invitation.
You can work and keep your benefits! Come and learn about work incentives, SSDI,
SSI ,MEDICARE, MEDICAID, HWD and more. What is it all about? Cindy can answer that question!
Cindy is a federally and state trained peer benefits specialist and problem solver. She is passionate about recovery and ending the stigma associated with people receiving disability benefits. If you feel overwhelmed by paperwork, come and see Cindy.
Who should attend? Individuals receiving Federal or
State Benefits People needing information
about Work Incentives Employee Specialists Case Managers Anyone wanting to find out
more.
Vancouver Office: Tuesday, November 17th 3:00 to 4:30pm 5411 E. Mill Plain, Suite 4 Vancouver, WA 98661
360-695-2823
Cowlitz Office:
Thursday, November 19th 3:00 to 4:30pm
109 Allen Street Kelso, WA 98626
360-703-6722
If possible, please RSVP to ensure we have sufficient
materials prepared for your attendance.
Offices are ADA Accessible We are dedicated tio helping people affected by mental illness.
Psyc
ho
ed
uca
tion
an
d to
ols
for a
su
cce
ssfu
l
an
d s
usta
ine
d re
co
ve
ry from
me
nta
l illne
ss.
Su
pp
ort fo
r frien
ds a
nd
fam
ily of p
eo
ple
wh
o h
ave
a m
en
tal h
ea
lth d
iagn
osis
.
Su
pp
ort
for
fam
ilies
of
milita
ry
pe
rso
nn
el
wh
o
are
stru
gglin
g
with
me
nta
l he
alth
issu
es.
Pe
er s
up
po
rt gro
up
for th
ose
affe
cte
d
by m
en
tal illn
ess.
54
11
E. M
ill Pla
in
Su
ite 4
(36
0) 6
95
-
28
23
MO
ND
AY
N
AM
I WA
LK
S a
nd
TA
LK
S
11
:00
am
- 12
:00
pm
TU
ES
DA
Y
STR
ivE
- Wo
me
n’s
Gro
up
1:0
0 - 2
:30
pm
FA
MIL
Y S
UP
PO
RT
3rd
Tu
esd
ay o
f eve
ry mo
nth
7-8
:30
pm
BO
AR
D M
EE
TIN
G
2n
d T
ue
sd
ay o
f eve
ry mo
nth
7:1
5-8
:45
pm
WE
DN
ES
DA
Y
NA
MI W
ALK
S a
nd
TA
LK
S
11
:00
am
- 12
:00
pm
STR
ivE
—A
fter R
ele
ase
3
:00
pm
- 4:3
0 p
m
STR
ivE
6
:00
-7:3
0 p
m
TH
UR
SD
AY
N
AM
I WA
LK
S a
nd
TA
LK
S
11
:00
am
—1
2:0
0 p
m
FA
MIL
Y S
UP
PO
RT G
RO
UP
We
ek
ly
3:3
0-5
:00
pm
CO
NN
EC
TIO
N
Su
pp
ort G
rou
p
4:3
0-6
:00
pm
FR
IDA
Y
NA
MI W
ALK
S a
nd
TA
LK
S
11
:00
am
—1
2:0
0 p
m
Ind
ep
en
de
nce
Bo
un
d
4:0
0 p
m - 5
:30
pm
ME
NTA
L H
EA
LTH
TH
ER
AP
Y fo
r the
un
insu
red
an
d
un
de
rinsu
red
. Lim
ited
term
.
Tu
esd
ay, W
ed
ne
sd
ay, T
hu
rsd
ay
PR
OV
IDE
D B
Y JA
NE
T A
ND
JEA
N
ME
NTA
L H
EA
LTH
ME
DIC
ATIO
N C
ON
SU
LT
BY
AP
PO
INTM
EN
T
Ca
ll 36
0-6
95
-28
23
BE
NE
FIT
S C
ON
SU
LT w
/C
ind
y Fa
lter
BY
AP
PO
INTM
EN
T
Ca
ll 36
0-6
95
-28
23
HE
LP
LIN
E - 9
-5 M
on
da
y-Frid
ay
Ca
ll 36
0-6
95
-28
23
PR
OV
IDE
S S
UP
PO
RT A
ND
RE
SO
UR
CE
S
MO
ND
AY
1
0:3
0 -1
1:1
5 a
m
NA
MI S
W W
A W
alk
s a
nd
Ta
lks
4:0
0-5
:30
pm
C
on
ne
ctio
ns O
pe
n S
up
po
rt Gro
up
TU
ES
DA
Y
10
:30
-11
:15
am
N
AM
I SW
WA
Wa
lks a
nd
Ta
lks
1:0
0 - 2
:30
pm
S
TR
ivE
Psyc
ho
-Ed
uca
tion
al G
rou
p
WE
DN
ES
DA
Y
10
:30
-11
:15
am
N
AM
I SW
WA
Wa
lks a
nd
Ta
lks
6:0
0 - 7
:30
pm
E
ve
ry oth
er w
ee
k s
tartin
g
10
/7
/1
5
Pa
ren
t an
d F
am
ily Su
pp
ort G
rou
p
TH
UR
SD
AY
1
0:3
0-1
1:1
5 a
m
NA
MI S
W W
A W
alk
s a
nd
Ta
lks
12
:00
-1:3
0 p
m
Co
nn
ectio
ns O
pe
n S
up
po
rt Gro
up
FR
IDA
Y
Ps
ych
oe
du
ca
tion
a
nd
to
ols
fo
r a
su
cce
ssfu
l an
d s
usta
ine
d re
co
very fro
m
me
nta
l illne
ss.
Su
pp
ort
for
frien
ds
an
d
fam
ily o
f
pe
op
le
wh
o
ha
ve
a
m
en
tal
he
alth
dia
gn
osis
.
Pe
er
su
pp
ort
gro
up
fo
r th
ose
a
f-
fecte
d b
y me
nta
l illne
ss.
10
9 A
llen
Stre
et
Ke
lso
, WA
98
62
6
(36
0) 7
03
-67
22
ME
NTA
L H
EA
LTH
TH
ER
AP
Y fo
r the
un
insu
red
an
d
un
de
rinsu
red
. Lim
ited
term
.
We
dn
esd
ay A
ftern
oo
n
PR
OV
IDE
D B
Y JA
NE
T
ME
NTA
L H
EA
LTH
ME
DIC
ATIO
N C
ON
SU
LT
BY
AP
PO
INTM
EN
T
Ca
ll 36
0-6
95
-28
23
BE
NE
FIT
S C
ON
SU
LT w
/C
ind
y Fa
lter
BY
AP
PO
INTM
EN
T
Ca
ll 36
0-6
95
-28
23
HE
LP
LIN
E - 9
-5 M
on
da
y-Frid
ay
Ca
ll 36
0-6
95
-28
23
PR
OV
IDE
S S
UP
PO
RT A
ND
RE
SO
UR
CE
S
National Alliance on Mental Illness Page 9
Can Drinking Diet Coke Cause Depression? by Sara Ipatenco (http://www.livestrong.com/article/459166-can-drinking-diet-coke-cause-depression/)
Diet soda doesn't contain calories, but that doesn't mean it's healthy.
When it comes to drinking soda, diet is better in terms of sugar and calorie content when
compared to regular soda. Diet soda, however, comes with its own set of risks, and it's part-
ly the artificial sweeteners that make the beverage a poor dietary choice. There is a link
between drinking diet soda and depression, for example. That doesn't mean you're des-
tined for depression if you enjoy diet soda, but the connection is worth considering as you
make beverage choices in the future.
The Stats
A study conducted by the American Academy of Neurology that involved 263,925 adults
between the ages of 50 and 71 discovered a link between drinking diet soda and depres-
sion. The participants recorded their intake of drinks such as soda, coffee, tea and fruit
punch between 1995 and 1996. Ten years later, the participants told researchers whether
they had been diagnosed with depression since the year 2000, and 11,311 people stated
that they had been so diagnosed. Participants who drank more than four cans of soda per
day were 30 percent more likely to be diagnosed with depression compared to people who
didn't drink any soda, and the risk was greater for participants who drank diet soda.
The beautiful changing of the seasons is definitely here. The lovely
colors in the foliage, the crisp morning air, floating veils of light fog,
low clouds against the hillside and smoke rising from chimneys. For
those of us having a hard time finding things in our lives to be
grateful for, because times are hard, and our lives feel like a
constant struggle, the beauty of nature is always there to give that
feeling of endless power and awe. We just have to be open to it and
see.
The one constant in many of our worlds is the daily challenges of
recovery. In mental health or addictions recovery, there are more similarities than differences. In this hectic busy world,
do we unthinkingly set ourselves up to stumble? Are we careful to set only reasonable expectations of ourselves while
reinforcing them with healthy boundaries? Have we learned to say “NO” when overwhelmed or unable and make it OK
for ourselves? As a mental health consumer, myself, I too struggle with these ongoing life lessons.
My drive to overachieve and prove myself to both myself and others is a trap, a trap many of us fall into. In our groups
and classes here at NAMI, I hope to remind all of our group members the need for us all to care for and nurture
ourselves. Be that best friend to ourselves that we are all searching for. Replace all those negative and critical
messages we silently tell ourselves in our heads with positive and hopeful ones.
I AM WORTHY
I AM LOVEABLE
I AM CAPABLE
I AM KIND
I challenge everyone reading this message, myself included, to repeat those 4 statements to ourselves daily. In the
morning while looking kindly at yourself in a mirror, and at night before sleep, writing them out to yourself. On what, it
doesn’t matter. Fancy journal, scrap of paper wherever. Just write it to yourself with conviction.
So until next time we meet, whether through printed word or over a warm cup of coffee or tea, at our Cowlitz office at
109 Allen Street, Kelso, WA.
Be well and be kind to yourself.
Janie Gislason
TEN COMMANDMENTS OF
MENTAL HEALTH
1. Think positively; it’s
easier
2. Cherish the ones you
love
3. Continue learning as
long as you live
4. Learn from your
mistakes
5. Exercise daily; it
enhances your well-
being
6. Do not complicate
your life unnecessarily
7. Try to understand and
encourage those
around you
8. Do not give up;
success in life is a
marathon
9. Discover and nurture
your talents
10. Set goals for yourself
and pursue your
National Alliance on Mental Illness Page 10
For all NAMI SWWA
courses
CALL (360) 695-2823
to sign up or visit or
website to register.
Classes fiill up quickly
so sign up soon.
Do you have some spare time to volunteer
for NAMI SW WA? Are you interested but not sure if you could help
and/or find value in the time spent volunteering for
NAMI SW WA? We have volunteer opportunities in
both the Vancouver office, serving Clark and
Skamania counties and in the Kelso office, serving
Cowlitz County. We provide training and support!
Vancouver Office Volunteer Opportunities – contact Suzanne at 360-695-2823 to learn more
Experienced data entry person, a plus if experienced with Microsoft Excel
Experience with answering phones and greeting people who come into our office
Willing to do light housekeeping such as vacuuming, cleaning the restrooms and emptying the garbage
Available once a month to help with mailing the newsletter and other one-time projects
Represent NAMI SW WA at events with another volunteer; days are variable including weekends
Kelso Office Volunteer Opportunities – contact Janie at 360-703-6722 to learn more
Volunteers are needed Monday – Friday during business hours - 10 a.m. – 4 p.m. Duties will include answering the
phone, greeting visitors, providing NAMI SW WA information. Ideally the volunteer will be available one full day each
week or a minimum shift of 3 hours.
Represent NAMI SW WA at events with another volunteer, days are variable including weekends
We are also looking for people (who have a mental health disorder and are in recovery), and for family members or
caregivers (who provide support for someone in their lives who has a mental health disorder), to be trained to teach
NAMI Support Group classes and to participate as a speaker in SEE ME.
BOOK REVIEW A COMMON STRUGGLE: A Personal Journey Through the Past and
Future of Mental Illness and Addiction
by Patrick J. Kennedy and Stephen Fried
Patrick Kennedy, in writing about his own mental health struggles,
challenges the family code of not talking about Kennedy family
tragedies. Earlier, as a two-term congressman from Rhode Island, he went public about
his problems and, by doing so, encouraged others to shed their own fears and tell their
stories. Some were his colleagues in Congress and one was his mother, Joan. For many
years the public considered addiction and behavioral issues character flaws rather than
indications of brain dysfunction. This contributed to the stigmatization of mental illness.
By the time Kennedy was fifteen, he was drinking and abusing prescription drugs. For
years he was in and out of therapy for anxiety and bi-polar disorder, even after being
elected to Congress at age twenty-seven. He served for eight years. He finally committed
himself to recovery, ended his drinking and opiate-dependence, and has been sober for
four and a half years when this book was published. He has continued to champion
mental health issues through his work with non-profit organizations that support mental
health.
While in Congress, he and House/ Senate colleagues, including his father, worked to
make it illegal for diseases of the brain to be treated any differently than those in any
other part of the body. Enormous effort went into writing, holding hearings, and passing
legislation to create mental health parity, an effort that resulted in the Paul Wellstone and
Pete Domenici Mental Health Parity and Addiction Equity Act. You’ll read how this came
about. You’ll also read Kennedy’s suggestions, for improving treatments, what worked for
him, and the efforts he and others are making to learn more about the brain. Reviewed by Nancy Marsh
National Alliance on Mental Illness Page 11
Bulletin Board
NAMI SWWA Help Line
M-F 9am-5pm
(360) 695-2823
(800) 273-TALK Suicide line
(800) 950-NAMI Info line
Mental Health Ombuds: (360) 397-8470
(866) 666-5070
Teen Talk: (after 4pm)
(360) 397-2428
CRISIS LINES
CLARK COUNTY
(360) 696-9560
(800) 626-8137
SKAMANIA
(509) 427-3850
COWLITZ
(360) 425-6064
(800) 803-8833
Resources:
Mental Illness & the Justice System, a free continuing legal education program (CLE)
program, will be held in Vancouver on Monday, November 23rd at the Commissioner’s
Hearing Room, 1300 Franklin ST #680 from 8:30 AM to 12:30 PM. The program is co-
sponsored locally by NAMI SW WA, and at all WA sites by NAMI WA. All defense and
prosecuting attorneys, investigators, law enforcement officers and others (such as social
workers who work in corrections) will find this program helpful. The program includes
presentations on mental Illness, recovery, challenges faced by those with mental health
diagnoses who confront the justice system, and ethical challenges in representing
people with mental health disorders. Total CLEs are 3.5 including 1.25 ethics credits.