Well, I find it very interesting that we may be on our way to understanding depression from a different perspective – especially for those who have been on antidepressants and have not found lasting effective treatment.  This new knowledge has led to a natural vitamin treatment without side effects!

GENERAL INFORMATION ABOUT THE GENETIC TEST

The genetic test – which can be done from a simple blood draw- is called the MTHFR test.  The official name of this gene is “5,10-methylenetetrahydrofolate reductase” (NADPH).  MTHFR is the gene’s official shorthand symbol – and now you know why!  Just for an interesting clarification, the gene is located on the short (p) arm of chromosome 1 at position 36.3.

The normal function of this gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase.  This hormone plays a key role in processing amino acids, the building blocks of proteins.  If a mutation occurs in the MTHFR gene, folate/B vitamins may not be broken down in such a way that the body can utilize them.

(Let it be known that this research and information is very difficult to understand and translate; in fact, it is nearly indecipherable to this lay person!  I have struggled with it and the following is hard won information which I hope will help you to understand this complex and emerging field.)

From a review of some of the literature and research on the MTHFR genetic abnormality, mutations of this gene may be implicated with the following:

• elevated homocystiene levels (a potentially toxic amino acid) leading to heart problems
• venous thrombosis
• blood clotting issues
• certain types of severe birth defects (for example, neural tube defects)
• miscarriages
• high blood pressure in pregnancy
• coronary heart disease and stroke
• mental illness, most often connected with depression and possibly schizophrenia

Researchers from all over the world are publishing studies searching for additional connections; a lot more information is on the way

Depression

In reference to my focus on mental health, The Hordaland Homocysteine Study is the one most quoted for their research connecting the MTHFR 677C-T mutation with difficulty metabolizing folate and B12; this leads to issues of elevated homocysteine, anxiety and depression.   Another important study is entitled:   “The Thermolabile variant of the MTHFR is associated with depression in the British Women’s Heart and Health Study and a meta-analysis.”

Both of these studies suggest that due to the body’s inability to metabolize folate/ B- 12  there is a greater risk of depression.  Here is how it appears to work:

• Depressive symptoms may be linked to insufficient neurotransmitters or  imbalance of one or more of the three neurotransmitters:

1. Serotonin (linked to obsessions and compulsions and memory)
2. Nor-epinephrine (linked to alertness, concentration and energy)
3. Dopamine (linked to pleasure, reward, motivation and drive)

• When these three neurotransmitters are in sufficient quantity and in balance, anxiety is reduced, impulse control and irritability is minimized, there is a capacity for positive mood and good cognitive function, attention can be maintained, and appetite is in normalized.  There is also normalized sexual drive and reduced aggression.

• Your doctor or other health care provider may prescribe  antidepressants to treat the imbalance of these neurotransmitters.  However, what we have come to see is that a significant portion of the population that does not respond successfully to antidepressants.

• This research may point to the reason for ineffective treatment of depression by antidepressants alone.  The theory here is that the brain may not be producing enough neurotransmitters due to insufficient amounts of L-methylfolate in the brain.  L-methylfolate is needed to regulate serotonin, nor-epinephrine and dopamine production.   Without enough L-methylfolate it may be difficult for the brain to produce enough neurotransmitters for the antidepressant to work fully.

• An abnormality in the MTHFR gene prevents the breakdown of folate/B vitamins; as a result, the neurotransmitter building blocks are not available for health brain function. By taking an activated, or metabolized form of folate/B vitamins the body is then able to produce sufficient neurotransmitters . This alone may improve functioning for some;  for others, by combining the activated form of folate/B12 with antidepressants, improved results follow.

• 70 percent of those with a diagnosis of depression may have a specific genetic factor that limits their ability to convert folic acid or folate from food or supplements to L-methylfolate.

• The prescription Deplin is actually L-methylfolate in an active, metabolized form that can cross the blood brain barrier to help the brain regulate these important neurotransmitters associated with mood.  This is a prescription item only, and  is not available in drug or health food stores off the shelf.

• There are no side effects with this product (as reported by the company that produces Deplin); patient surveys have shown 86 percent symptom improvement.

Test results show that if there is a positive genetic mutation  it may be what is called homozygous or heterozygous.  Here is a more detailed explanation of the definition of these terms.    These definitions are taken from http://medical-dictionary.thefreedictionary.com:

• Two copies:  Homozygous

• One copy: heterozygous

“having two different alleles at corresponding loci on homologous chromosomes. An individual who is heterozygous for a trait has inherited an allele for that trait from one parent and an alternative allele from the other parent. An individual who is heterozygous for a genetic disease caused by a dominant allele, such as Huntington’s disease, manifests the disorder. A person who is heterozygous for a hereditary disorder produced by a recessive allele, such as sickle cell anemia, is asymptomatic or exhibits reduced symptoms of the disease. The offspring of a heterozygous carrier of a genetic disorder have a 50% chance of inheriting the allele associated with the disorder if the other parent does not carry the allele.”

(While this level of detail is not easily understood, I wanted to insert it here since this is the language that geneticists use in sharing the results of the genetic tests administered.)

What all this complex information means is that it is now possible to effect positive emotional changes by identifying these genetic abnormalities and adding to the treatment regimen an activated (metabolized) B vitamin, thereby aiding in the production of neurotransmitters, which are the basis for health brain function.  These are the potential benefits to this protocol:

• motivation
• alertness
• initiative
• concentration
• improved mood
• sociability

This is new information and much more research is needed to understand how the genetic mutations of the MTHFR gene affect us; what is exciting is that the introduction of a natural vitamin may provide the key to improved mental health in over 70% of people with depression.

Does genetics determine our fate?  Not necessarily.  Some genetic predispositions can be altered by understanding and altering our diet and lifestyle. This is called Epi-Genetics!  Above and beyond genetics.   Welcome to the new world.

I will keep you posted as I gain more knowledge of this critically important emerging field.

Cynthia

Hi!

I have been encouraged to share with you some food ideas that I find provide incredible energy and at the same time are delicious.

Life force, ( chi or  Ki in Chinese and Japanese) is present in raw foods in greater amounts than cooked food, so I try to incorporate some raw foods in my diet every day.  The vitamins, minerals and micro-nutrients in fresh, preferably organic and free-range foods enhance our own life-force.  By providing our bodies with pure, fresh water and whole foods, we encourage the healing capacities in our bodies.  Immune function can be supported and the miracle of our bodies can be encouraged to protect and sustain us.

Have you ever wondered how to eat all of those fruits and vegetables we are supposed to eat on a daily basis?  Should we just sit down and eat a pile of vegetables and knock down some fruit for dessert?  I never understood how to actually ingest all of these fruits, vegetables, whole grains and nuts in a way that satisfied my desire for pleasurable eating.

After years of experimenting and studying countless cookbooks, here are my first offerings:

SOUPS AND SALADS

Hot  Creamy Vegetable Soup:

Ingredients:

1. Vitamix or strong blender
2. (Preferably) organic chicken broth – available in your regular grocery store – comes in quart containers
3. (preferably) organic fresh baby spinach – re-washed for convenience
4. 1-2 carrots (as always, preferably organic)
   
5. Ripe tomato (the ones sold on the vine are most tasty)
6. Red, yellow and orange peppers, either to be put in raw or roasted first
7. Asparagus, if you like, roasted first then added
8. Fresh or roasted onion and 1-2 cloves of garlic
   
9. Several leaves of fresh basil
   
10. Raw or roasted almond butter (you may also use unsweetened peanut butter if you like)
11. Sea salt, Tamari or soy sauce and fresh ground pepper to taste
    

• Do you have a Vitamix or other powerful blender?  Consider using it to make your daily lunch.
• First:  Heat 1-2 cups of chicken broth in a saucepan.
• Add the following vegetables to your Vitamix or blender:  two to three handfuls of fresh, organic spinach, one or two carrots, carrot tops if you have them (well washed), one clove of garlic, one ripe tomato, one or two leaves of fresh basil if you have it, one tablespoon of raw or roasted almond butter – or a couple of tablespoons of almonds (this makes the soup creamy and delicious).
• Once the chicken broth is hot, add slowly to your blender and give it a whirl.  Add chicken broth until you get the consistency you like. You may add sea salt or a touch of soy sauce for flavor enhancement. You will have a hot bowl of vegetable soup in no time.
• If you have the time, you could roast vegetables in the oven in a little bit of olive oil – like asparagus, peppers – red, orange and yellow, onions, garlic.  These can then be used as a base to your soup instead of raw, or in addition to the raw vegetables.  Roasted vegetables sweeten as they caramelize in the roasting process.  Roast vegetable at 325 degrees Fahrenheit and 10-15 minutes.  Watch that they don’t burn.

Lentil Soup

Here is a picture of the lentil soup that I had on my recent trip to Spain. It inspired me to create the recipe you see here.

Here is a hot soup filled with vegetables based on a wonderful vegetable protein:  lentils. Lentils are a lens-shaped, protein-rich edible seed in the family of legumes.  It is one of the most ancient of cultivated foods, and is a good source of vitamin B, iron and phosphorus.  Here is one version of how I prepare this soup:

• Saute chopped medium onion in olive oil, then add one or two chopped cloves of garlic.  Add one or two chopped carrots and continue sauteing, then add one chopped red pepper.  You may also add a cup of mushrooms – I like shiitake for the health benefits and flavor, and chopped yellow or green squash.  Sometimes adding a chopped potato or about one half of brown rice adds that carbohydrate that enhances flavor and texture.
• You may add a good quality tomato sauce at this point, or
• If you like curry flavor, add it now and cover all vegetables with about a tablespoon of good curry spice.  If you like it hot, a small chopped fresh hot pepper with do the trick.  Experiment with spices here.  Make it your own creation.
• When the vegetables are softened it’s time to add about a quart of (organic) chicken broth.  Cover and let it slowly simmer as the flavors and textures meld.
• You are the chef:  taste and adjust.
• Enjoy.

Serve this with warmed whole grain rolls or bread dipped in olive oil (rather than butter) if you tolerate grains.

This meal provides a balanced vegetable and complete protein without using excessive water or earth resources that beef and other animal proteins require.  Some minimal use of meats can add flavor, an energy source and many other life-enhancing benefits, but if you are able to introduce more vegetarian dishes to your repertoire you will be helping yourself and the earth too.

Here is another favorite:

Broccoli Salad:

• One package of broccoli and carrot slaw – these are often found in the vegetable session of your grocery store.
• Two carrots thinly sliced into julienne strips – 1-1/2 inches long
• One half onion, thinly sliced into strips 1-1?2 inches long
• One (preferably) organic apple cut into small chunks, with skin on
• One orange, peeled and cut onto similar size chunks
• 1/2 cup of medium cut walnut pieces
• Dried cranberries – about one handful
• A handful of  sliced scallions
• Add a couple tablespoons of a healthy oil, like olive oil, avocado or walnut oil.
• Add 1-2 tablespoons of apple cider vinegar,  lemon juice or white balsamic vinegar, sea salt and freshly ground pepper to taste, then toss.  Use your imagination and preferences to adjust just for you!

This is a fantastic tasty and healthy raw salad with just the right amounts of crunch, sweetness and tartness.  It provides protein, in the form of nuts, roughage, anti-cancer fighting properties, antioxidants, health oils and so much more:  pleasure.  Don’t forget the pleasure from whole foods that your body craves.  When your body gets what it really needs, it minimizes food cravings, helps to reduce unwanted fat and supports weight regulation.  And it provides the life force to support moving forward in your life. Bon Appetit!

Orange and carrot Salad

Ingredients:

• Two organic navel oranges
• 4 or 5 organic carrots
• sprigs of mint
• a handful of good quality, fresh almonds
• and or roasted pumpkin seeds

All you have to do here is peel and chop the oranges, peel and julienne or chop the carrots, then sprinkle almonds and or roasted pumpkin seeds over the top.  Garnish with mint, and be sure to eat it.  The fresh mint taste adds so much to the dish.

This dish satisfies the need for something sweet and provides protein too.  It will allow a clean, grounding feeling and promote a quiet sense of peace.  Food as medicine!

Whole Grains

Kasha

Old fashioned and delicious.  You can get this grain in your health food store, but most supermarkets carry Wolff’s brand.  This grain is wheat and gluten free the the Kasha Pilaf is a wonderful change from other grains and pastas.  Here goes:

Ingredients:

• 2 cups organic chicken broth
• olive oil
• sea salt
• fresh pepper
• One cup of Kasha
• One egg

Directions

• Saute 1/2 cup of chopped onions or scallions and
• 1/2 cup of sliced mushrooms in olive oil; Set aside
• Heat 2 cups of organic chicken broth and bring to a boil; add  one to two tablespoons of olive oil
• And 1/2 teaspoon of sea salt, with generous grinds of fresh cracked pepper
• Beat one egg and stir into one cup of Kasha to coat the grain, then in a separate medium-size skillet or saucepan, cook over high heat two to three minutes until egg has dried and the Kasha kernels are separate.  Reduce heat to low.
• Stir in the boiling liquid and the mixture of sauteed onions and mushrooms; simmer for three to five minutes until the liquid is absorbed.

This dish is rich in nutrition and history. Let me know what you think.

MAIN COURSE

Vegetarian Curry

Here is a way to make your own curry dish at home where you control the freshness of the ingredients, the salt levels and make sure no MSG compromises your food:

Ingredients:

• one organic yam or large potato
• one medium onion
• two to three cloves of garlic
• one zucchini
• two carrots
• fresh ear of corn (or frozen cup of corn)
• fresh or frozen peas
• unrefined pure coconut oil
• one can of light coconut milk
• quality curry powder, as fresh as you can find it!
• turmeric
• fresh cilantro

Take a tablespoon of the coconut oil and saute chopped onion and garlic. When you put in a tablespoon or two of curry powder or paste the scent will be heavenly.  Take a tablespoon of turmeric (also know as curcumin) and stir that in too.  It is known for its anti-inflammatory effects as well as its aromatic and culinary properties.

Picture yourself at the Taj Mahal, and you are the honored guest.  Peaceful gardens surround you, with the sound of splashing water in the fountains.  The scent of orange blossoms fill the air.  The sound of birds accent the peaceful surroundings.  A peacock spreads its feathers in a magical display.

Here is where the peeled and chopped carrots, peeled and chopped yams come in; then add the chopped zucchini, onion, garlic.  Watch the coconut scented spices coat the vegetables as they cook.  Add corn kernels from off the cob and the peas, then the light coconut milk.  As you stir, if you find it too thick you may add a little water or chicken stock.

Cover and let simmer until the vegetables are just tender.  Add sprigs of the fresh cilantro, or gently break apart the spice and sprinkle over the top.

Serve with whole grain jasmine rice and green jasmine tea.  Your trip to India or Moorish Spain in almost complete.  To finish the fantasy, just sit down and enjoy the feast!

BREAKFAST

Do you know what to eat for breakfast?  How in the world do we start out the day clearing out the old and bringing in the new?  Start out considering a tall glass of water with a pinch of sea salt and a squeeze of lemon.  Europeans often drink mineral water which also contains trace minerals that are missing in our de-natured food supply. Drink it up, and your intestinal tract will thank you for it.  It clears and cleanses the debris that is still in your body from the previous day – or more.  The touch of salt (unless it it not recommended) draws out the toxins, and the lemon re-freshens and cleanses.  This will then open the way to allow more absorption of the foods that you do eat.

CONSCIOUS EATING

Remember the axiom:  you are what you eat?  This is true.  So make sure that you are conscious of what you are putting in your body.  We are advertised to so often and so consistently that we seem to have forgotten what real food is.  What is it that you are eating when you ingest that donut or bagel?  Or the coffee cake or white toast and butter?  Really think about it.  Check in with your body wisdom.

One way to double check how the foods are received by your body is to eat those foods, and note how you feel shortly after you eat them.  If your energy plummets or you become irritable you may be experiencing low blood sugar levels following the steep rise immediately after eating.  This then causes you to eat more or seek out caffeine to boost your energy after being on the blood sugar roller coaster.  Those ill with chronic illnesses may have an even more pronounced reaction.

Grapefruit and Avocado

Try this:  do you like grapefruit?  If you find the usual culprit too bitter try a pink (if possible organic) grapefruit and cut out the soft wedges in between the thick membranes.  Then cut up an avocado after peeling it, and layer it in between the grapefruit slices.  I have come to crave this as a breakfast food, or as an appetizer.

This simple and real whole food will provide lots of vitamin C and antioxidants, while the avocado will provide a creamy introduction to healthy oil.  This will provide lubrication for your joints, oil to moisturize your skin, and so much more.

Oatmeal

If you would like a grain for breakfast here is another alternative: Irish oatmeal, real oatmeal, cut thick is unlike the cardboard versions you find in the conventional cereal section.  I like McCanns from Ireland.  You can purchase it in most supermarkets as well as health food stores.  It takes about 40 minutes to cook but is so worth the time.  Add a pinch of sea salt and water, and follow the directions on the can.  I like to add soy milk to it, but you may also consider raw milk at the end which will add active and alive ingredients which pasteurized milk products cannot provide.  (Go to mercola.com to review his summary of research on the benefits of raw organic milk versus pasteurized products).  Oatmeal provides roughage that our intestines need.  It’s like a clean-up and exercise at the same time for our intestinal tract.

Raw Oatmeal

If you want to develop your raw food repertoire, you can soak the oatmeal overnight then whisk it with a pinch of sea salt and soy milk, or milk and swirl it until warm.  I find this very satisfying as well.You can put this in your blender or Vitamix to smooth it out and warm it up.  Do you want to add honey (good if local to help you deal with any potential allergies) or maple syrup?  Good.  Would you like a dollop of Greek yogurt (my favorite is Fage – 2 % fat)?  A few almonds or raisin add protein and iron.

These are real foods that satisfy your body’s craving for sustaining food to live by.  Your hunger will decrease, your mood will stabilize since your blood sugar will even out.  In the beginning it will feel strange and your body may revolt if it is used to refined carbohydrates, heavy fats and excess sugars and salt.  It may even feel like a toxic reaction.  It will just be your body having withdrawal symptoms from a toxic and non-sustaining food supply.

Creative breakfast: Fruit and vegetable smoothie!

• Start out with your strong blender and put in:  one peeled orange
• Add one half or a whole peeled apple (if it is organic, you can put it in unpeeled
• Add one half cucumber (can be unpeeled if organic), two or three handfuls of spinach
• One tablespoon of almonds or almond butter
• If you want it cold you can put in a cup or so of ice (this will make it like cold gazpacho),  and some water to make it the consistency you like
• Or if you want it hot, add a cup or so of hot organic chicken broth (this will make it more like soup)

Taste it and make adjustments as you go.  If you like it sweeter, add more fruits.  If you want it red, add strawberries and raspberries, if you want it blue, add blueberries.  It is a phenomenal way to eat your vegetables but have it taste like a strawberry or blueberry shake.  I also sometimes add yogurt.  CREATE YOUR WAY TO HEALTH!!!

Eggs

Last thought:  the cholesterol scare should not remove eggs as an occasional source of food:   omelet or eggs over easy over fresh steamed or sauteed spinach is a joy.  If you can tolerate whole grain bread/toast, there you have a complete meal.

Think for yourself.  What choices make you feel whole?  How do you feel after a given food?  Listen to your body, and give yourself what you need.  Let me know how you are doing, and what you are learning along the way!!

Snacks

Edamame Beans

Do you what edamame beans are?  they are actually shelled soy beans – already cooked.  In the vegetable section of most supermarkets they are carried by Franklin Farms.  they are rich in isoflavones, low fat and high in protein.  Here is the recipe:

• 8 ox of Edamame shelled soybeans
• a generous dash of dark sesame oil
• Another generous dash of soy sauce or Tamari

That’s it!  For an afternoon snack it will taste fresh, sween and crunchy, and provide a grounded fullness that will hold you over until dinner.

Afternoon or after school Snack:

Vegetables and dip:

• Cut up carrots, celery, peppers, tomatoes or other favorites and display in star-burst fashion on a plate
• In the middle place a cup containing a mix of the following ingredients:
• yogurt, chopped chives and powdered garlic

What makes the difference is if you can “Make it pretty!”, and of course, use the highest quality ingredients you can find.

Desert/Snack

Banana “Ice Cream”

• Put one frozen banana (peel and cut up first, then freeze) in your blender (full of  Vitamin B6, Vitamin C, Potassium, Dietary Fiber and Manganese)
• If you add a half cup of blueberries it will make blueberry-banana “ice cream”!)
• Add one cup or so of soy milk ( or just enough to make a rich, creamy, ice cream-like consistency)
• Add one-half cup of your favorite plain yogurt (I prefer Fage); You may use 0 or 2 percent fat and you will still be getting the benefits of the probiotic effects without the fat-laden negatives of full fat products
• Add one teaspoon of vanilla, almond or banana extract
• If you like, sprinkle some cinnamon in the mixture too
• For extra benefit add a teaspoon or more of ground golden flax seed WebMD touts these benefits to flax seeds:

• “Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flax seed contains about 1.8 grams of plant omega-3s.
• Lignans, which have both plant estrogen and antioxidant qualities. Flax seed contains 75- 800 times more lignans than other plant foods
• Fiber. Flax seed contains both the soluble and insoluble types.”

Consider that although a banana is a carbohydrate, it is a complex one, and this ice cream substitute has no or little saturated fat while providing whole foods which your body craves and needs.

THE RELAXATION RESPONSE

Allow, don’t force.  Take your time.  It is yours to take.  Even ten minutes can expand into a full experience!

Step 1: Relax the muscles throughout your body

You may sit with feet on the floor, or lie on your back.  If you think you may fall asleep, sitting may be a preferable position.  Close your eyes, then visualize a warm, soft sensation moving up from your feet, rising up slowly through each part of your body.  You may feel a softening of your muscles, a rippling or tingling sensation, or just a quieting of your body as it settles down.

Step 2: Establish a relaxed breathing pattern

Notice your breathing.  Do not change it.  Just notice.  As you sit you may notice that your breathing slows and becomes deeper.  The shallow breathing of stress or anxiety give way to a breath reaching all the way down to the abdomen.  This type of breathing allows the waste products to discharge and that in turn allows healthy, oxygenated air to enter into our lungs.  This type of breathing actually reduces the perception of stress, and reduces the production of the stress hormones!

Step 3: Focus your mind away from everyday or troublesome thoughts by replacing them with neutral or positive thoughts.

It may be helpful to choose a word or phrase to repeat. As you repeat your word, or mantra, you leave less space for focusing on the past or worrying about the future.  Choose your mantra wisely, and the depth and breadth of that word or phrase will expand and fill your mind.  You may also focus on the rise and fall of your breath as well, repeating your word/s with each exhalation.

CREATIVE VISUALIZATION

Shakti Gawain wrote beautifully about creative visualization:  You may also create in your mind’s eye a place where you visited or vacationed that holds positive feelings for you.  It may be a place you imagine, or wish to go to, but wherever it is, use your intuitive mind to create it in detail.  Use all of your senses to fully experience the beauty and peace of that place, time, experience.

PRACTICING THE RELAXATION RESPONSE

I offer individualized relaxation tapes which you can play daily. Practice in this sense means that the more you do it the better you get at it!  Each day you listen to the tape you move more quickly and effortlessly into a deep state of relaxation.  With two to three weeks of daily use you will find that you are able to sleep more soundly, cope with life’s challenges more effectively and enjoy your life more fully!

The Difference between Counseling and Psychotherapy

Have you ever wondered what the difference is between counseling and psychotherapy? Although most people use the terms interchangeably, there is a difference, and that lies in the depth of the work.

Both address life challenges, but where counseling tends to take a practical, problem-solving approach, psychotherapy takes each challenge as a starting point to probe in greater depth into life patterns and possibilities for transformation. Whether you choose to see a counselor or a psychotherapist, you may find yourself looking at patterns in your life, encountering resistance to change within yourself, and reframing past experiences—or even how you perceive your own self.

Patterns and Habits

Patterns of thinking and behavior that we learned in our families of origin may need to be re-examined; after all, very likely the situation we are in today has different dynamics from that of our family-of-origin. What worked for us—perhaps even protected us or saved us then—may not be useful today. When you are able to move out of the past, you can become more present in the present! As you gain the tools you need in your life as it is now, life becomes easier and more joyful.

A Temporary Stumbling Block: Wanting—and Resisting—Change

Have you ever noticed that even though you want to change something—perhaps you want to change how you handle anger at your spouse, your child, or a friend—you seem to resist changing at the same time? You find yourself falling back into old habits—resisting the change you say you want. It’s human nature to develop and become attached to particular perceptions, feelings, and patterns of behavior. We want something to change, but we resist change!

Fear of the unknown, of how to change, or what might happen if we do, can cause us to resist needed change. However, sometimes old attitudes and behaviors begin to cause more pain than comfort. The good news is that you can use this pain as an opportunity to challenge the status quo, to take actions that will ultimately bring you greater happiness.

Taking a “Do-Over” on the Past!

When you are in the process of change, one useful tool is a process called “reframing,” that is, looking at old problems in new ways. Just as that old picture looks dramatically different when you put it in a new frame, so a new way of looking at or interpreting something can give you insight and open up new ways of relating and coping. This can even include finding a new way to look at yourself, because how you perceive and feel about yourself can help or hinder the process of reaching your goals. Reframing negative thoughts about yourself into kinder, more positive ones can be an important step towards how you’d like your life to be.

Counseling

In counseling, you learn to identify the real problem/s and clarify your goals. Clearly defining the issue/s and knowing what you truly want allows you to develop a step-by-step plan towards your goals. Counseling offers a concrete way of engaging constructively with life’s issues; the rewards are direct and palpable.

The first step—a true understanding of the situation—isn’t always as simple or as obvious as it sounds. For example, a child who is behaving badly may actually be responding to unresolved conflict between her parents. Of course, the child’s behavior needs to be addressed, but unless the parental conflict is resolved, the child will continue to “act out” as a symptom of the unacknowledged difficulties between the parents.

For an individual to sort out problems can be a complex process, and it can be even more complicated for a couple or a family. But by expressing your feelings and perceptions in a safe, supportive, and nonjudgmental atmosphere such as counseling, you may begin to see what previously felt overwhelming or impossible in a new light. This process paves the way for action and change.

A counselor provides a safe environment where you can talk about yourself without distraction. As the counselor really listens to you, acting like a mirror that reflects your “self” back to you, you are able to see yourself and your life more clearly. In this clarity you find your way to the well-being that is inherent within your being. The reflection in the mirror becomes a true reflection of the light and life that is uniquely you.

Psychotherapy

In comparison to the direct and focused approach of counseling, psychotherapy is more like an archaeological dig. It can be a transformative process of self-discovery. As with counseling, the impulse that brings a client to a therapist is typically pain and a desire for change, but psychotherapy works to heal a woundedness that runs deep inside.

Although there are many different types of psychotherapy, one basic assumption is that childhood experiences have shaped many of our habitual thought and behavior patterns. Another assumption is that we tend to develop particular ways of getting along in the world, protecting ourselves, and coping that may no longer be useful and may in fact interfere with our happiness in the present. Often we simply don’t realize that the views and skills that once were crucial to our survival no longer fit our current life situation—we act as though we are still living with our family of origin.

A psychotherapist can help you to become more conscious of the circumstances that formed you, and to release the pain of the past so that you are free to be more fully present and open to positive possibilities in the Now.

Other Forms of Therapy

There are many other forms of therapy—interpersonal therapy, cognitive therapy, behavioral therapy (or a combination of cognitive-behavioral therapy), biofeedback, body-mind therapies, and many more. Underlying all of these however, is the understanding that the individual, and often the family, is in pain, that something needs healing. Each approach offers its own protocol for that healing; you may find any given form helpful at different times in your life.

YOU ARE NO LONGER ALONE

In both counseling and psychotherapy you can expect to find a dedicated listener and partner in your search for concrete solutions or a more profound transformation. You are not alone any more.