Coping with Covid-19 and pain associated depression

 

When Pain + Stress = Depression

It’s been shown that ongoing pain can lead to depression. Add stress (as has happened during Covid-19) and life can become very miserable. Bloemfontein-based psychiatrist, Dr. Fanie Meyer, warns that when this happens and is not treated, BDFN or Brain-Derived Neurotrophic Factor become blocked, and the brain literally begins to shrink.  

Is this is reversible?

Depression and Covid-19 are friends. Even Pollyanna’s and the most resilient optimists are beginning to wilt under the pressure of non-pharmaceutical interventions (wearing a mask, hand washing, and social distancing), job losses and economic meltdown. Add stress hormones, and these can block proteins that help the brain to grow and develop new connections that feed nerve cells to the brain and spinal cord. This is BDFN.

Living with pain can begin with unresolved physical and emotional childhood traumas. Over the years, these can become exaggerated, especially when they’re ignored or treatment is unsuccessful. Pain issues can resurface when there’s unresolved stress. Pain also goes hand-in-hand with surgery and even the aftermath of childbirth. It can begin with work and sport-related overuse of joints and muscles. Pain is associated with many chronic illnesses like fibromyalgia and is the trophy of old age.

As if pain, stress and depression are not enough to deal with, other problems like sleep issues (too much or too little), nausea and appetite changes leading to weight gain or loss, compromised immunity – which means getting sick more often – IBS or irritable bowel syndrome (constipation and diarrhea) and brain dysfunction – forgetfulness and memory loss – are often added to the mix.

The good news is that there IS something you can do about this. 

How to get started:

Pain and depression:

·        See a doctor. You are likely to be prescribed antidepressants, and other medications for annoying discomforts like constipation or insomnia

·        Be patient because it takes at least three months before you will see results

·        Keep a pain-score-chart to monitor pain levels, grading 1 for minimal pain to 10 for severe pain. This will help to monitor your progress.

Manage your stress:

·           Only use social media platforms and information you can trust

·           Find your ‘power-person’ or mentor

·           Get help from an occupational therapist/pastor/psychologist/reflexologist and other complementary interventions like yoga, hypnosis or acupuncture

·           Don’t neglect yourself – when you look good you feel great

·           Get at least 7 hours of sleep every night

·           Never underestimate the power of prayer and meditation.

 

Improve your BDNF levels by:

Eating healthy, avoiding synthetic sugar and taking Omega 3 supplements

Have a daily routine: make sure you’re eating, sleeping, working and giving yourself

time off regularly throughout the day

Spend time outdoors in the sunshine

Listen to music

Use heat and Panado to keep your pain under control

Take all medications as prescribed

Stimulate your brain cells – playing cards, sudoku, crosswords, scrabble, quizzes, reading and writing

Make time for your children, family and friends.

Is Covid-19 wearing you down?

Is Covid-19 waning your resilience?

With Spring in the air here in South Africa, we should be looking forward to sunny days and holidays. Sadly, many of us may be wondering how we’re going to cope with the last quarter of the year and how much longer we can deal with burn-out and emotional stress. The question is; where Covid-19 is taking us? Will it get better – or worse?

What we need right now is a good dose of resilience. In other words, we need to find a way to ‘bounce back’ and adapt to the ‘new normal’. While some people do this quite easily, others get stuck along the way, especially when doubt begins to creep in and we second-guess ourselves and the world around us. This includes organisations, institutions, work, government and leadership.

South African psychologist and economics fundi, Rod Warner, talks a lot about resilience. It’s a topic he’s studied and written extensively about for the last eight years. Here’s an idea of Warner’s summary of how we react, both negatively and positively, in times of trouble.

Negative response:

1.       Immediately after the event, confidence levels drop and people feel overwhelmed saying: “I can’t cope with this.”

2.       When adjusting to change, some people just can’t adapt and adjust

3.       Over time, they lose hope and become dysfunctional and withdrawn

4.       Finally, they get ‘stuck’ and feel helpless. They don’t find any meaning or purpose to what’s happened.

Positive response:

1.       At the start, confidence levels begin to erode when people feel overwhelmed and unsure whether they can cope

2.       As they adjust, their weakened ability to cope begins to strengthen. They begin to identify hope and find the strength to persevere and adjust to new circumstances

3.       They become pro-active and try new things. Their confidence levels go up

4.       Hidden talents are discovered and some people even thrive when these are put into good use. Resilient people learn what’s really important in their lives.

Resilience is not dependant on whether you’re an optimist or a pessimist. Resilient people are survivors who endure the same struggles, disappointments and heartaches that everybody else does, the difference being that they have ‘character-strengths’ and tools.

What are these tools?

1.       Family

Covid-19 has taught us the importance of family. We identity with family. Bonding with family is our strength because we don’t want to let them down. This is a great deterrent when people feel suicidal because they think about how this will affect their family

2.       Finding a purpose in life

Life is pointless unless there’s purpose. Finding purpose is a life-long journey that often only becomes evident in times of trouble and tragedy

3.       Faith

People don’t have to be religious to have faith. Faith is connecting with the universe and your inner soul. Faith can come from people around us

4.       Perspective 

Over time, humans have been programmed to survive despite their greatest odds. Finding perspective in difficult times builds character and often defines or who we are

5.       Generating positive feelings

This is possible by momentarily moving away from the situation by meditating, deep breathing, prayer or distraction. It’s a great way to cope, recharge your batteries and motivate the people around you

6.       Realistically optimistic

Planning the way forward needs to be ‘doable’, otherwise people will set themselves up to be disappointed

7.       Reaching out to others

When we put others first, our returns are doubled. A concept many people find it difficult to grasp.

John Locke, an English philosopher and physician from the seventeenth century believed that “each individual deserved to be accepted as a rational, responsible, talented, self-directed being until proved otherwise. An individual grew from experiences and awareness rather than being in the grip of instincts” and “The incentive can be a positive reinforcer like candy or a negative reinforcer like a whack from a stick.” He called it ‘behaviour shaping’.

To learn more about Rod Warner, go to: http://buildingresilience.co.za/author/rwarner

 

More about magical breastfeeding

The best protection for your baby during Covid-19

(and other times too!)

Have you thought of giving your baby antibodies? What are these are where do they come from?

Antibodies are immunoglobulins made by the immune system to help the body fight germs and disease. When a woman is exposed to disease-causing germs (called pathogens), her body makes antibodies or immunoglobulins to fight these. During pregnancy, IgM or ‘passive immunity’ is passed on to her baby. IgA antibodies are fed to her baby during breastfeeding – especially colostrum or ‘first milk’. This is very important because new-borns cannot make their own antibodies and can only get these from MOM (Mothers Own Milk).

This is good news, especially during the Covid-19 pandemic when babies need all the protection they can get.  

Professor Bruce German, chemist of food science and technology at the University of California, explains: “The mother transfers her immune system to her baby for ‘transient protection’. What a great idea!” Transient means protection during the time when a baby does not make his/her own antibodies.

German’s research into breast milk has shown that this precious ‘first food’ for babies is a product of evolution and the only bio-material which ‘has evolved as a food which nourishes, sustains and promotes healthy infant mammals to grow and be healthier’.

German continues: “When a baby is born, the baby has a ‘porous intestine’ which means that there are ‘open spaces’ between the cells in the gut. These 'open spaces' allow the antibody IgA and other large molecule immune components found in breast milk to pass through and become absorbed by the baby.

“This helps to provide ‘passive immune protection’ (like immunising your baby), whilst the baby’s immune system is still developing.

“Then as the baby’s own immune system matures - the open spaces in the infant gut need to close.

“This happens when special sugars (called oligosaccharides, HMOs or ‘good’ gut microbes found in breast milk), send signals to seal the infant gut.”

Wow!

In a nutshell, breast milk is alive with ‘good’ bacteria that colonize the infant's gut, and this helps to establish the baby’s immune system. Besides antibodies, breast milk also contains:

Immune cells called leukocytes. These white blood cells also kill microbes, ingest bacteria and kill infected cells

Besides oligosaccharides, mucins prevent bacteria from entering cells

Bifidus factor helps your baby grow 

Fibronectin repairs tissues.

These are good enough reasons to breastfeed your baby from the start, and to pull out all the stops to continue nursing for as long as possible – ideally a year, or six months at the most. If you’re hesitant, tell yourself you’ll feed your baby colostrum (first milk in the first few days). This may kick-start breastfeeding, something you may enjoy after all!  

Illustration: Colette Edmonds from my booklet 'Childbirth Education Is Fun!'

 

 

Your mental well-being during Covid-19

C’mon Girls …. Let’s get it together!

I can’t but help compare Covid-19 insecurities and uncertainties with those that people experienced during World War 1 and 2. The slogan ‘Keep calm and carry on’ applies as much today as it did then.

First and foremost, girls, look after your mental health. Don’t spend your days watching the news, avoid panic chatter and negative people. Above all, do your best to keep a level head.

Admittedly, there’s nowhere to hide from the coronavirus. This nasty micro-organism has invaded everybody’s life in one way or another – health, work, investments, holidays, travel opportunities, and even our spiritual lives. Introverts, who prefer their own company, may cope better than extroverts right now. But, as the saying goes, ‘this too shall pass’, and when this happens, introverts may have grown roots into the couch by then, and struggle to fit back into society.

Unfortunately, not much attention has been given to mental health issues here in South Africa where there’s a serious shortage of psychiatrists, psychologists, and councillors. Spare a thought for our nurses, doctors, and health-care workers who are struggling to cope with people who are panicking. As for parents doing their best to stay sane with boxed-up children who are fed-up with lockdown, I say ‘Well done so far!’

That being as it may, we all need some coping tips. Based on the advice of Johannesburg based psychiatrist; Rita Thom, here are the top few. 

1.      Don’t be afraid – be prepared:

Sit the family down and outline your challenges and options over the next few months.  Draw up a plan of action that includes your children’s suggestions. Depending on their age and level of understanding, share with them what they need to know. If you keep your children involved, they will be more co-operative.

2.      Don’t panic:

During these difficult times, insecurity and the constant fear of the unknown (despite information overload) can lead to anxiety disorders and even burnout. If you’re having sleepless nights and nightmares, if you’re feeling isolated and unable to concentrate, irritable, and depressed, you could be heading that way. Be honest with yourself and your family. Share with them how you’re feeling. Stop watching the news – it’s made to be dramatic and instill a sense of fear and panic. 

3.      Look after yourself:

You can’t look after your family if you don’t look after yourself. Ask for help. Join parenting online groups that have a positive outlook and give you practical and encouraging advice. If you need help, you can contact the South African Depression and Anxiety Group. Their 24-hour helpline number is 0800 456 789.

http://www.sadag.org/index.php?option=com_content&view=article&id=11&Itemid=114

4.      Help your children:

Although children are more adaptable to change than we are, they’re not spared anxiety, stress, and depression – even babies and toddlers can pick up your stress signals. It’s difficult for them to tell you how they’re feeling, so they do this with body language and behavior changes. Living in a confined space is frustrating – especially for children with ADHD and other mental difficulties. Stick to a routine, and reward your children with hugs and cuddles, praises, and privileges like watching TV or playing computer games. (Remind them that social distancing does not mean locking their sister outside!)

5.      Reach out – help others: Once you find a good way to do something, share it.

  

“Humans seem to hold on more tenaciously to a cultural identity that is learned through suffering than that acquired through pleasure and delight.” Anthropologist: Margaret Mead.

    Picture: Crazy Squirrel stock pictures

The high's and low's of working from home

How to become a hooker

I woke up one morning with an overwhelming longing for people – real people: not zoom or skype, webinar, WhatsApp or emails, Facebook, Twitter, or Pinterest. I’m tired of the radio and TV. They don’t make up for spontaneous smiles, belly-laughs, children’s squeals and body language like arm-folds, frowns, chin-jerks, and ‘what-Eva's’.

I’m frustrated with working from home. I miss people – even meetings. That’s how serious this is! My shaggy hair was shapeless. My bed beckoned every time I walked into the room. Last week’s dishes were waiting for me in the sink and it took me oh! so l-o-n-g to do anything. As SuzelleDIY says: ‘One day you feel fine, the next day you feel depressed, then you feel happy again and then you feel like you’ve got Coronavirus’.

I am a morning person, but when Covid-19 came to stay, I started waking up in the mornings with a heavy heart, dread in my step, my intestines tied in a knot and feeling distinctly nauseous. I wanted to stay in bed. But this didn’t make the monster COVID go away – in fact, the shadow of doom and gloom grew like a humongous hurricane hovering on the horizon, and it was coming to get me.

So, like Max, in Maurice Sendak’s children’s book, 'Where the Wild Things Are', I had to command the monster of sloth to ‘Be Still!’ and tame it with my magic trick – by staring into its yellow eyes. Or should I say: face my fears. 

It was time for a shake-up and a make-over. It was time to stop feeling sorry for myself. So, I washed and cut my hair – I don’t know if that was a good idea, but anyway, now I can see through my fringe.

Then I thought about what I really enjoy doing. Something relaxing and inspirational. Something quiet (so I don’t disturb my man) yet joyful. Something creative and long-term – well, to last through COVID-19 anyway.

I’ve heard that it helps to learn something new – so I learned Tunisian crocheting – and I was hooked. Now, when I get up, I pick up my Tunisian needle and start to crochet. Slowly, slowly I get hooked into the rhythm crocheting and my mood of doom and gloom slowly lifts, and I feel more positive about starting the day. When people ask me which hat I’m wearing, I tell them my hooker hat!

How can this help you? Try these:

• Set goals – with a time-line:
• Find a mentor or muse:
• Reward yourself - have something to look forward to:
• Eat regular, healthy meals:
• Meet one person (mask, social distancing etc.) in person every day and talk about things other than Covid-19:
• Keep-up with your work responsibilities:
• Have a hobby:
• If you’re home-schooling children, see to their needs first – and have regular breaks together:
• When all else fails, go for a walk, eat a bar of chocolate, phone a friend:

Finally. Pray for wisdom, strength, courage and endurance.

Picture: free clipartix.com