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[Canada] Mental Health Week a great time to practice mind + body fitness

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posted Friday, 29 April 2005

Mental Health Week is a great time to start practicing mind + body fitness

TORONTO, April 28, 2005 - In our efforts to be more physically fit, do we stop to think about our mental fitness? That's the question the Canadian Mental Health Association (CMHA) is asking us to ponder as it launches the 54th annual Mental Health Week on May 2. This year's Mental Health Week theme is mind + body fitness, which focuses on the connection between physical and mental health.

Supported by the CMHA's regional and community offices across the county, this national awareness campaign will offer many opportunities to find out how to achieve good mental health and overall well-being in our daily lives. Penny Marrett, CEO, CMHA National office, says that she anticipates some people will realize that they have unintentionally begun to look after their minds, and are even seeing positive results.

"Mental fitness is just as important as physical fitness, but it is not typically given the same recognition and support that we give our physical health," says Penny Marret, CEO, CMHA National office. "This year, during Mental Health Week, we are telling people across Canada that it is time to consciously focus on keeping our minds, as well as our bodies, healthy - to start practicing mind + body fitness."

The CMHA's new website, which launched on April 18, 2005, has a section with information on how to improve mind + body fitness. At www.cmha.ca, visitors will learn about mental fitness; tips to improve their mental health through mental fitness; and an online self-assessment tool to help them find out how aware they are of their own mental fitness. There are also real-life stories of simple ways that people from across Canada support their mental health.

"Everyone strives to live a healthy and well-balanced life; however, in order to achieve this, we really need to look above our shoulders," says Dr. Wendy Rogers, a clinical psychologist in Fredericton. "The World Health Organization defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or illness. Simple activities like talking to a friend, taking a walk, and being aware of your feelings can really boost your mental health, and improve your overall well-being."

This year, the CMHA has some extra help getting the word out during Mental Health Week and beyond, with a new public service announcement (PSA) campaign. The campaign - three 30 second English TV spots and an English and French print PSA - were made possible by DDB Canada's Good Cause Award. CMHA was the inaugural recipient of this award in September, 2004. The PSAs take a humorous approach to practicing mind + body fitness, delivering the message: "Its one thing to look after your body. Just don't forget about your mind."

"At the CMHA, we believe that our society is ready to start taking an active role in improving our mental health," Ms. Marrett adds. "We hope that this Mental Health Week campaign will start a trend toward mobilizing all people across our country to practice mind + body fitness in their own way, each and everyday."

Mental Fitness Tips

Daydream - Close your eyes and imagine yourself in a dream location. Breathe slowly and deeply.
"Collect" positive moments - Make it a point to recall times when you have experienced pleasure, comfort, tenderness, or other positive things.

Do one thing at a time - When you are out for a walk or spending time with friends, turn off your cell phone and stop making that mental "to do" list.

Exercise - Regular physical activity improves psychological well-being and can reduce depression and anxiety.

Enjoy hobbies - Taking up a hobby brings balance to your life by allowing you to do something you enjoy because you want to do it.

Set personal goals - Goals don't have to be ambitious, but reaching them will build confidence and a sense of satisfaction.

Keep a journal (or even talk to the wall!) - Expressing yourself after a stressful day can help you gain perspective and release tension.

Share humour - Life often gets too serious, so when you hear or see something that makes you smile or laugh, share it with someone you know.

Volunteer - Volunteering is called the "win-win" activity because helping others makes us feel good about ourselves, while widening our social network and bringing balance to our lives.

Treat yourself well - Cook yourself a good meal, have a bubble bath, see a movie, call a friend or relative. Whatever it is, do it just for you.

The Canadian Mental Health Association is a national, voluntary organization that exists to promote the mental health of all people and to serve mental health consumers, their families and friends through education, public awareness, research, advocacy and direct services, in more than 135 communities across the country. Visit the CMHA's new website at www.cmha.ca for more information on all aspects of mental health and mental illness.

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Action-potential

Wave of electrochemical activity generated by the flow of positively charged ions across the neuronal membrane which causes a neuron to 'fire'
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Affective disorders

Mental disorders characterized by dramatic changes or extremes of mood - depression, mania, or both - including depression, bipolar disorder (manic depression), and schizo affective disorders.
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Alleles

An alternative form of a gene (one member of a pair) that is located at a specific position on a specific chromosome. There are two alleles for each trait.
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Amygdalae

Two almond-shaped groups of neurons - there is one amygdala (Greek for almond) in each brain hemisphere. They have the primary role in processing and storing memories of emotional reactions.

Part of the Limbic System the amygdalae trigger an instant fear reaction to perceived threats, real or imagined.
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Brain-derived neurotrophic factor

Protein required for the growth and survival of nerve cells during development, and for maintenance of adult nerve cells. Studies have shown that some neurotrophic factors can trigger regrowth of damaged nerve cells and stimulate growth and differentiation of new neurons and synapses in the hippocampus.
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Cognitive-behavioral therapy (CBT)

Type of psychotherapy emphasizing the important role of thinking in how we feel and what we do.

Based on the concept that our thoughts cause our feelings and behaviors, not external things like people, situations, and events. The benefit of this fact is that we can change the way we think to feel/act better even if the situation does not change.
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Clinical trial-Phase 1

The first test in humans of a new treatment to see if it is safe to use in people.
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Compassion meditation

Based on Tibetan Buddhism techniques. Trains the mind to optimize the way it perceives relationships with others. Experienced practitioners are able to alter brain functioning to boost positive emotions, and enhance their immune systems.

Related to Mindfulness Meditation/Psychotherapy.
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Corticotropin-releasing factor

A polypeptide hormone and neuro- transmitter involved in the stress response.

CRF hyper secretion is believed to contribute to hyperactivity of the hypothalamic-pituitary-adrenal axis in depressed patients. Hyper secretion has also been implicated in anxiety.
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Cortisol

The most potent of the stress hormones. Synthesized from cholesterol by the adrenal glands. Increases blood pressure, blood sugar levels and suppresses immune function.
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Dentate gyrus

Part of the hippocampus. Thought to contribute to formation of new memories and is one of the few brain regions where neurogenesis occurs. Has a role in recognizing the differences that make each place unique. Processing errors may play a role in deja vu.
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Depression - Atypical

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Depression - Clinical/Major

Characterized by a pervasive, unremitting low mood and loss of interest or pleasure in usual activities. In addition there are other physical and mental symptoms that may include fatigue, difficulty with concentration and memory, feelings of hopelessness and helplessness, headaches, body aches, and thoughts of suicide.
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Epigenetics

Process by which environmental factors like diet, stress, and ante/post-natal maternal factors can change gene function without altering the DNA sequence. These changes may remain through cell divisions and may also be passed down through multiple generations.
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First-degree relative

A parent, sibling or child of an individual.

Gamma-Aminobutyric Acid (GABA)

The major inhibitory neurotransmitter of the central nervous system. Dampens brain activity and promotes a state of calm.

An amino acid produced in the brain as a by-product of the Krebs glucose metabolism cycle which powers brain cells.

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Heterozygote, Homozygote

Heterozygote: Any organism which has two differing forms of a particular gene for a specific trait, one inherited from each parent.

Homozygote: Any organism which has two identical forms of a particular gene for a specific trait, one inherited from each parent.

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Hippocampus

A seahorse shaped sheet of neurons laying next to the Amygdalae. Regulates emotions and short term memory.
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Homologous

Anatomical structures that perform the same function in different biological species having evolved from the same structure in a shared ancestor species.

Hypothalamus

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Interpersonal psychotherapy

Time-limited psychotherapy focusing on the interpersonal context and building interpersonal skills. Based on the belief that interpersonal factors may contribute heavily to psychological problems. Distinguished from other forms of therapy in its emphasis on the interpersonal rather than the intra psychic.
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Meta-analysis

Mathematical technique to amalgamating, summarizing, and reviewing previous quantitative research to arrive at one overall measure of treatment effect.

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Mindfulness psychotherapy

Mindfulness is the practice of becoming more aware of the present moment, rather than dwelling in the past or projecting into the future. It generally involves a heightened awareness of sensory stimuli (really noticing your breathing, feeling the sensations of your body, etc); and being 'in the now'. Principles may be combined with the concepts of Cognitive-Behavior Therapy (CBT) as Mindfulness-based Psychotherapy.
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Neurogenesis

Process by which new neurons are generated after the postnatal stage of development. It appears to only occur in two areas of the brain, the hippocampus and the olfactory bulbs. Hippocampal neurogenesis is thought to counter anxiety and depression.
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Neuropeptide

One of about 100 peptides including endorphins, enkephalins, oxytocin and vasopressin which mediate brain function by regulating gene expression, local blood flow and synaptogenesis. The neuropeptides Cholecystokinin, Substance P and Neuropeptide Y have been linked to anxiety and depressive disorders.
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Neuroplastic

The brain's ability to reorganize itself by forming new neural connections.
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Prefrontal Cortex

Area of the brain's frontal lobes involved in planning complex cognitive behaviors, the expression of personality and social behavior.
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Prospective study

Tests a specific question, usually about how a specific exposure(s) affects a specific outcome(s) by recruiting appropriate participants and checks the outcomes over the following months or years.

Psychodynamic psychotherapy

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Receptor

Short-lived protein molecules embedded in the cell wall of neurons, especially of their synapses, to which neurotransmitters attach to initiate an action. Also called ´binding sites´
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Receptor agonist

A chemical which is able to bind to receptors of a neurotransmitter and trigger the same biological response as that neurotransmitter.

Receptor antagonist

A drug that is so similar chemically to a neurotransmitter that it is capable of binding to a receptor for the neurotransmitter but which does not trigger the biological response of that neurotransmitter. By blocking its receptors the antagonist disrupts or inhibits the action of the neurotransmitter.

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A type of depression triggered by the seasons. The most common type is winter-onset depression (aka Winter blues), but some also regularly become depressed at the start of spring-summer.
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Serotonin transporter

A protein that transports the neurotransmitter serotonin across cell membranes.
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Synapses

Gaps between neurons through which "information" flows from one neuron (brain cell) to another.
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White matter

Regions of the brain and spinal cord largely composed of nerve fibers (axons) sheathed in insulating myelin composed of lipids (fats) which give them their color.

White matter abnormalities (hyperintensities):
Damage to the myelin insulation. May be inherited, the result of disease (Multiple Sclerosis) or physical injury, stroke etc. Most brains accumulate some WM abnormalities with age.
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