BodySense Blog

Pet Therapy and Depression

Learn what research is saying about the role of companion animals in helping people cope with depression.

Can owning a cat, dog, or other pet help you cope with the blues? Pet therapy, also known as animal-assisted therapy, is recognized by the National Institute of Mental Health as a type of psychotherapy for treating depression and other mood disorders. Being around pets appears to feed the soul, promoting a sense of emotional connectedness and overall well-being.

How Pets Help Treat Depression

Peter Ashenden, president and CEO of the Depression and Bipolar Support Alliance, has a 17-pound Shih Tzu named Bella who never leaves his side. Ashenden, who has bipolar disorder, credits 4-year-old Bella with keeping his mood level and steady, even on his worst days.

"Bella goes everywhere with me, whether it be a gala dinner or board meetings," Ashenden says. "She is my companion. By having Bella with me, it brings a piece of home with me wherever I go."

Ashenden benefits from Bella's presence in several different ways:

• She forces him to remain active even when his depression flares up. Bella needs to be walked two to three times a day. "No matter what's going on with me, that's something that requires I get out of the house — these activities help me remain engaged."
• She keeps him from feeling socially withdrawn. People approach Ashenden because they want to meet Bella, he says. "Sometimes going out of your comfort zone can be difficult — Bella helps break that ice for me."
• She provides him with constant companionship. "I'm never alone," he explains. "One of the symptoms of depression is that people isolate and tend to withdraw."

Ashenden's experience with Bella isn't unique. Researchers have found that interaction with pets — even if they don't belong to you — can reduce anxiety, ease blood pressure and heart rate, and offset feelings of depression. One example showed that exposure to an aviary filled with songbirds lowered depression in elderly men at a veterans' hospital; another example noted the improved moods of depressed college students after they interacted with a therapy dog.

However, it seems that direct contact with an animal is necessary to achieve psychological benefit. People who were shown photographs of cuddly pets as part of a study did not experience the same decrease in symptoms of depression as people who actually were able to play with and touch animals.

Finding Therapy Animals

Groups like the American Humane Association and the Delta Society offer animal-assisted therapy programs for people with depression and other mood disorders. You may also be able to find a local group in your area that offers pet therapy. People living in the Denver area, for instance, benefit from a pet therapy organization called Denver Pet Partners.

When looking for pet therapy groups, be sure to find out how much training their therapy pets and animal handlers undergo. The American Humane Association emphasizes that the good that can come from pet therapy can be undone if the pets are not gentle and well-trained.

And of course, there's always the option of adopting a pet from your local animal shelter. If you feel capable of giving a dog or cat a good home, the relationship could benefit you as well.

By Dennis Thompson, Jr.

Medically reviewed by Niya Jones, MD, MPH

Spotting the Signs of Depression

Common symptoms of depression include guilt, irritability, and having a feeling of sadness that won't go away.

Being in a "blue mood" sometimes is a normal part of life. If you lose a loved one or are laid off from your job, it is natural to be sad. When you have depression symptoms because of a stress that has occurred in your life, it is called "situational depression." Most people recover from situational depression over time, although it may take days or weeks.

However, when depression symptoms just won't go away and the depression starts to interfere with your ability to function, normally it is called "clinical depression" or “major depression.” Major depression is a serious illness that may last for weeks, months, or years. If you have major depression, you need to get help, so it is important to know which symptoms of depression might indicate it.

The symptoms of depression are overwhelming. People may describe major depression as a "black hole" that they just can't get out of. A sense of impending doom is also common in this type of depression. You may feel lifeless, limp, and apathetic.

Symptoms of Depression: 10 Warning Signs

People with serious depression do not all have the same symptoms, but they may include:

• Sadness. When feeling sad is a symptom of depression, it may include feeling hopeless and empty. You may find that no matter how hard you try, you just can't control your negative thoughts. You may find yourself crying for no obvious reason.
• Guilt. People with severe depression may feel that they are worthless and helpless. They may even experience their depression as a sign of weakness, and can be overly self-critical.
• Irritability. This depression symptom may cause you to feel angry, anxious, or restless. Men who are seriously depressed often express their depression through aggression or reckless behavior.
• Mental symptoms. If you have trouble concentrating, making decisions, or remembering details, these could be symptoms of depression. People with depression may feel that their thought processes have slowed down.
• Physical symptoms. People with depression often have aches and pains, headaches, or digestive problems that do not seem to have any other medical cause and do not respond to treatment.
• Loss of energy. If you have depression, you may feel tired all the time. People with depression may feel that their physical abilities are slowed down.
• Loss of interest. A common depression symptom is loss of interest in pleasurable activities like sex, hobbies, or social interactions. This may also show up as neglecting your responsibilities and your physical grooming.
• Sleep changes. Waking up too early in the morning, not being able to fall asleep, or sleeping too much can all be symptoms of depression.
• Appetite changes. Changes in eating habits due to depression can result in eating too much or too little. A weight gain or loss of more than 5 percent of your body weight in one month is one of the warning signs of depression. Some people experience a loss of interest in food, while for others food becomes a way of compensating for feelings of depression.
• Suicidal thoughts. Having thoughts of harming yourself is a serious symptom of depression and always needs to be taken seriously. If you’re thinking about suicide, you need to get help immediately.

Symptoms of Depression: No Shame or Weakness

If you have some of these classic symptoms of depression and the symptoms are severe and have lasted longer than a few weeks, you should seek help. The best place to start is with your doctor.

The American Psychiatric Association says that clinical depression affects 17 million Americans. In many cases, depression that could be successfully treated goes undiagnosed and untreated because symptoms of depression are ignored.

Depression is not a sign of weakness or a reason for shame — it is a serious illness. The positive news is that even in serious cases of clinical depression, treatment is usually very successful. And the earlier treatment is started, the more successful it is. So don't wait.

By Chris Iliades, MD

Medically reviewed by Lindsey Marcellin, MD, MPH

Fanning the Creative Flames

Boredom

The human mind thrives on novelty. What was once a source of pleasure can become tedious after a time. Though our lives are full, boredom lurks around every corner because we innately long for new experiences. Yet boredom by its very nature is passive. In this idle state of mind, we may feel frustrated at our inability to channel our mental energy into productive or engaging tasks. We may even attempt to lose ourselves in purposeless or self-destructive pursuits. While this can be a sign of depression, it can also be an invitation issued from your mind, asking you to challenge yourself. Boredom can become the motivation that drives you to learn, explore the exotic, experiment, and harness the boundless creative energy within.

In Hindu and Buddhist traditions, boredom is perceived as a pathway to self-awareness. Boredom itself is not detrimental to the soul—it is the manner in which we respond to it that determines whether it becomes a positive or a negative influence in our lives. When you respond by actively filling the emptiness you feel lurking in yourself, you cultivate creativity and innovation. If, when in the grip of boredom, you have difficulty acknowledging the merits of any activities you might otherwise enjoy, generate your own inspiration. Before you find yourself beset by boredom, create a list of tasks you can consult when it feels like there is simply nothing to do. Referring to a list of topics you want to learn more about, projects you’ve yet to begin, or even pending chores can spark your creative energy and reawaken your zest for life.

When we are troubled by boredom, it is not that there is nothing to do but rather that we are not stimulated by the options before us. A bored mind can be the canvas upon which innovation is painted and the womb in which novelty is nourished. When you identify boredom as a signal that you need to test your boundaries, it can be the force that presses you to strive for opportunities you thought were beyond your reach and to indulge your desire for adventure.

DailyOM

Drinking May Trigger Genetic Marker for Depression

Alcohol abuse may increase the risk of depression, instead of the other way around, a New Zealand study suggests.

Previous research has identified a link between alcohol abuse or dependence and major depression. But it hasn't been determined whether one disorder causes the other, or whether a common genetic or environmental factor increases the risk for both conditions.

This new study included 1,055 people born in 1977 who were assessed for alcohol abuse and depression at ages 17 to 18, 20 to 21, and 24 to 25. The number of participants who met criteria for alcohol problems and major depression were: 19.4 percent and 18.2 percent, respectively, at ages 17 to 18; 22.4 percent and 18.2 percent at ages 20 to 21; and 13.6 percent and 13.8 percent at ages 24 to 25.

At all ages, alcohol abuse or dependence was associated with a 1.9 times increased risk of major depression, said David M. Ferguson and colleagues at the Christchurch School of Medicine and Health Sciences.

"This analysis suggested that the best-fitting model was one in which there was a unidirectional association from alcohol abuse or dependence to major depression but no reverse effect from major depression to alcohol abuse or dependence," they wrote.

"The underlying mechanisms that give rise to such an association are unclear; however, it has been proposed that this link may arise from genetic processes in which the use of alcohol acts to trigger genetic markers that increase the risk of major depression. In addition, further research suggests that alcohol's depressant characteristics may lead to periods of depressed affect among those with alcohol abuse or dependence."

In addition, alcohol abuse may cause social, financial and legal problems that cause stress and increase the risk of depression, said the researchers, who added that further research is required to fully understand the connection between alcohol abuse and depression.

The study was published in the March issue of the Archives of General Psychiatry.

FRIDAY, March 6 (HealthDay News)

4 Reasons to Have a Companion Animal

If you don’t share your home with a companion animal, and especially if you live alone, you’re missing out on all the health benefits they offer - companion animals can:

• Instill a sense of well-being
• Promote lower blood pressure
• Decrease the likelihood of depression in older adults
• Promote higher self-esteem in older people than those who don't care for companion animals

And one last dog-specific advantage: they can provide motivation to take daily walks, which is good for the creatures on both ends of the leash.

No matter what type of furry, finned or feathered friend you enjoy, take time this month to celebrate what animals can bring to your life by learning more about being a responsible owner. The Web site for the American Society for the Prevention of Cruelty to Animals (ASPCA) has fascinating tips and facts on caring for almost any kind of animal. Find everything from providing for your companion in cold weather and home health alerts to the latest news, and links for adopting an animal in need. Visit their Web site at aspca.org, and spend time playing with and appreciating your special member of the family.

DrWeil.com

With Depression, Vets Face Higher Suicide Risk

About a third of the veterans treated in Veterans Affairs hospitals suffer from depression, putting them at much greater risk of suicide than non-depressed veterans, University of Michigan researchers report.

But is that risk greater at certain times, and might it be related to their use of antidepressants, the researchers wondered?

Their five-year study of veterans with depression revealed a spike in suicide risk after discharge from a psychiatric hospital and a relatively short-term increase in risk after beginning treatment with an antidepressant. The findings were published in the January issue of the Journal of Affective Disorders.

"The goal of this study was to determine suicide rates during potentially high risk periods for patients with depressive disorders," said lead researcher Dr. Marcia Valenstein, a clinical psychiatrist at the VA Ann Arbor Healthcare System and an associate professor of psychiatry at the University of Michigan Health System.

Valenstein's research team collected data on 887,859 VA hospital patients being treated for depression from April 1999 to September 2004. They calculated the suicide rate for several 12-week periods, including after the start of treatment with antidepressants, after treatment changes, and upon discharge from a psychiatric hospital.

"The possibility of increased suicide risks with antidepressant use has received much media attention, and there have been governmental recommendations for close clinical monitoring during these periods," Valenstein said.

The study confirmed what others have shown: that the first 12 weeks after starting antidepressants is a higher risk period for patients, with 210 suicides per 100,000 person-years, but that the risk returns to normal thereafter.

"However, patients were at very high risk for suicide immediately following psychiatric hospitalizations, where the suicide rate was 568 per 100,000 person-years," Valenstein said. The risk for suicide after psychiatric hospitalization does not return to normal for a year, she said.

Veterans 61 to 80 years of age were found to have the highest risk of suicide, the researchers noted.

There are currently no governmental recommendations for close monitoring after someone is discharged from a psychiatric hospital, although one widely used protocol suggests one visit in the first seven days after discharge, Valenstein said.

"To have the greatest impact on suicide, health systems should prioritize suicide prevention efforts following psychiatric hospitalizations," she said. "If resources allow, closer monitoring during the first 12 weeks after an antidepressant start may be warranted."

Valenstein said that to help stem the tide of suicide among veterans, the Department of Veterans Affairs is spending $300 million for suicide prevention and other mental health services.

Simon Rego, associate director of psychology training at Montefiore Medical Center and an assistant professor at Albert Einstein College of Medicine in New York City, agreed that there's a need for better monitoring of depressed patients after they leave the hospital.

"Although the results of this study are limited, in that they are based on a largely male and older VA population of depressed patients, they still provide an important contribution to an area of extreme importance to the entire mental health system in the United States: suicide prevention," Rego said.

The study highlights the importance of moving some of the responsibility traditionally placed on clinicians to the entire mental health care system in order to shift the focus of prevention efforts from individual patients to entire at-risk populations, he added.

"In terms of suicide prevention, the results indicate that there are readily identifiable high-risk periods following specific events, such as being discharged from an inpatient psychiatric stay or starting a new antidepressant medication, and contrary to previously held notions, that these risk periods are not just for younger patients," Rego said.

In addition, the finding that suicide risk is highest in the first 12 weeks after discharge from a psychiatric hospitalization calls into question current policies that require minimal contact after a patient has been discharged, Rego said.

"The data from this study would suggest that the current monitoring is neither intense enough nor long enough in duration, and that the best use of our mental health resources would be to target efforts at frequent reassessment of suicide risk, offering of support, and establishing a connection to outpatient services during the entire 12-week period after discharge from a psychiatric hospitalization," Rego said.

Everyday Health - Emotional Health on 12/30/2008

Happy Hearts are Healthier: 7 Mood-Lifting Tips

The way a crow
Shook down on me
The dust of snow
From a hemlock tree

Has given my heart
A change of mood
And save some part
Of a day I had rued

Like in this 1923 work titled “Dust of Snow” by Robert Frost, poets throughout history have continued to pay homage to the notion that emotions and the heart are inextricably intertwined.

Indeed, research suggests that there’s a very strong connection between emotional health and heart health. Negative emotions — anger, guilt and hostility — can put you at high risk of coronary heart disease, stroke and even sudden death.

Here’s why: Negative emotions cause elevated levels of C-reactive protein, which is associated with inflammation. Inflamed blood vessels set the stage for hardening of the arteries (atherosclerosis), says cardiologist Stephen Sinatra, M.D., founder of the New England Heart and Longevity Center in Manchester, Conn. Inflamed patches become “sticky” and start collecting plaque.

Even if you think you’re doing all the right things — including eating a healthful diet and exercising regularly — you could still be exposing yourself to a significant risk factor for heart disease if you neglect your mental health.

“There’s a plethora of research on emotion and its connection to heart disease. This connection has been validated over the last 30 years,” says Sinatra, who encourages his patients to tap into — and manage — their negative emotions as part of their heart health program.

“A good cardiologist who really understands what causes heart disease will always embrace the emotional aspects of a person’s being,” he adds.

Dealing with emotional distress is as important as reducing your cholesterol and keeping your blood pressure in check. What’s the best way to get a handle on your negative emotions? Sinatra suggests you try these 7 tips:

1. Connect with a pet. Pets don’t harbor anger or hostility. “We can all learn from pets,” Sinatra says. “If they sit still, so should you. If they stretch, you should, too. Take in their unconditional love. It will help to diffuse anger, rage and hostility, all of which can hurt your heart. You can’t feel overwhelming love for something and also be resentful at the same time. That’s why connection with pets is very vital.”

 2. Release your emotions. If you feel sadness, humiliation or shame, it’s time to cry. In fact, it’s one of the best things you can do for your heart, he says. One study shows that men and women who don’t cry are more prone to heart disease than men and women who do cry. If you feel anger, release it by screaming in your car (make sure the windows are rolled up) or by hitting a punching bag or tennis balls with a racquet, making sounds as you do. “If you want to put the face of the person who angered you on the ball, that’s fine, too.”

 3. Laugh. Laughter is also great for your heart. It releases endorphins, which are natural opiates of the body and are very calming. If you laugh hard enough, you might even cry, which is a double bonus, Sinatra says. “People usually feel better after a good laugh or cry. That’s because both are very good for your heart.”

 4. Take a walk. Walking is one of the best forms of exercise to “take you out of your head,” he says. When you walk, you might notice a bird or some subtlety of the natural environment that could change your mood for the better. Jogging or running can work as well, but if you’re not accustomed to high-intensity exercise, Sinatra urges caution: Vigorous physical activity can cause blood pressure to rise temporarily. “And if your emotions are powerful enough, you can cause your blood pressure to soar dangerously high, which can lead to a cardiac event,” including a heart attack. If you have hypertension or other heart-disease risk factors, talk to your doctor about the safety of high-intensity exercise.  

5. Engage in a relaxing activity. Consider listening to classical music or engaging in meditation, tai chi or yoga. These activities “will assuage [pacify] the sympathetic nervous system” and thereby keep your blood pressure in check, Sinatra says. “Any of these activities are fine, but remember, no one thing works for everyone. You have to try different things until you find one that works for you.”

6. Reach out to others. When you’re sad, angry or depressed, reach out to friends, family, co-workers, a therapist or clergy. Share your feelings, and tell the person how they can help you. Social support is particularly critical for overcoming feelings of depression and isolation during recovery from a heart attack, he says.

7. Reconnect with an old joy. When you’re feeling angry or upset, remember a day when you felt joyful in your life — your first kiss, the birth of your first child, an A on your report card. If you recall such a moment during times of emotional duress, your stress is much more likely to disappear, Sinatra says. He adds: “One of the most joyful days I ever had was when I was 16 and my mother hugged me. On days I’m upset, I think about that heartfelt hug, and I feel the anger and stress dissolve. The heart has a memory of joyful experience that will overwhelm any negative feelings you have.”

Revolution Health Group

Depression often untreated in black heart patients

African Americans with heart disease are as likely to suffer from depression as their white counterparts, but they are less likely to be on medication for it, a new study suggests.

The study of 864 adults with coronary heart disease found that 35 percent of African Americans and 27 percent of whites had symptoms of depression. Yet black patients were less than half as likely to be on an antidepressant medication.

The findings are important, the researchers say, because depression in people with heart disease has been linked to a two- to four-fold higher risk of complications.

Studies have found that depressed heart disease patients have higher risks of a heart attack or stroke, and may die earlier than those without depression.

"Undertreatment of depression is a serious clinical issue," Dr. James Blumenthal, one of researchers on the current study, said in a statement.

These latest findings suggest that black heart patients, in particular, need better diagnosis and treatment of depression, according to Blumenthal and his colleagues at Duke University Medical Center in Durham, North Carolina.

The study included 727 white patients and 137 black patients seen at Duke for coronary heart disease. All completed a standard questionnaire used to screen for depression.

Blumenthal's team found that depression was similarly common among black and white patients, and the severity of their symptoms was comparable as well.

However, while 21 of depressed white patients were on an antidepressant, only 12 percent of black patients were.

The difference was greatest among men; 43 percent of moderately to severely depressed white men were taking an antidepressant, versus 22 percent of their black counterparts.

The researchers are not sure why the racial disparity exists. They lacked information on the study patients' health insurance, so it's not possible to tell whether differences in coverage are a factor. Nor do they know whether doctors were less likely to prescribe to black patients, or whether African Americans were less likely to want an antidepressant.

Blumenthal pointed out that therapies other than antidepressants may be helpful for heart disease patients' depression. He is currently conducting a study comparing aerobic exercise with drugs in treating depression.

"We clearly need to do a better job of recognizing and treating depression, especially in heart patients," Blumenthal said. "We need treatments that work, treatments that are acceptable to patients, and treatments that are actually incorporated into medical practice."

SOURCE: American Heart Journal, October 2008.

Reuters

7 Questions to Ask Your Doc If You Have a Major Decline in Sex Drive

1. Could it be caused by medications I'm taking? Loss of libido is a common side effect to some prescription medications.

2. I'm angry/stressed/tired/overwhelmed — could this be part of the problem? Emotions can wreak havoc with hormone levels and the endocrine system, and that can put a damper on your desire.

3. Am I overweight? High cholesterol and insulin resistance — two common medical conditions associated with being overweight — can affect sexual performance.

4. Could I be suffering from depression? Depressed people are rarely interested in sex.

5. Could I have a hormonal problem? Imbalances of testosterone in men and estrogen in women can lower libido.

6. I experience pain during sex — enough that I don't want to have sex much anymore. What's causing it? The problem could range from the relatively easy to correct (such as not enough foreplay) to a more severe underlying condition (such as an estrogen deficiency).

7. I haven't been able to achieve an orgasm in a while. What's happening to me? The problem could be related to medication you're taking, or it could be a harder-to-pinpoint psychological issue. Either way, your doctor will be able to help.

Revolution Health Group

Complementary and Alternative Treatments for Depression

We spoke to Dr. Perlman, a Revolution Health senior medical expert, about CAM therapies and depression.

Q: What is the first step someone should take to treat depression?

Dr. Perlman: The first step is a gigantic step -- to have the conversation with your doctor. Patients are resistant to admitting that they are not feeling well emotionally. And often the response the physician has is to treat depression with medication during this first conversation. At times that can be appropriate for clinical depression. But for those who have mild to moderate depression, it's important to consider a trial of psychotherapy. In addition, it is often important to rule out conditions such as hypothyroidism, which can be potential causes of depression.

       

Q: What are some dietary supplements for treating depression?

Dr. Perlman: St. John's wort can be beneficial for mild to moderate depression. Patients should be aware that this supplement has some of the same side effects that medications have, such as agitation, dizziness and dry mouth. They should also be aware of potential interactions with other medications they might be using and the importance of correct dosing in order to produce results. Patients should do their homework and check multiple sources, including their physician or pharmacist.

Other dietary supplements that can be used to treat depression are fish oil, < B vitamin>,folic acid and SAMe. As with any dietary supplement, there is always the possibility of side effects. Fish oil can result in fishy belching. This can be minimized or avoided by freezing the capsules, taking the supplements with food or switching brands. Fish oil also should be taken with a small amount of vitamin E because fish oil causes free radicals.

Q: Why do you think more people haven't heard or aren't using these supplements?

Dr. Perlman: Actually, depression is one of the more common reasons that people use complementary medicine in general. The reason that people may not be that familiar with these supplements is probably that their health care providers are less familiar with the evidence for these supplements as a treatment option for depression.

With severe depression, you need to talk to your doctor because medication might be the best choice for you. For less severe depression, natural supplements might be a good option for you because there are sometimes additional health benefits. For instance, fish oil is heart-healthy.

Q: What are some diet and lifestyle changes that you can make to help treat depression and maintain health?

Dr. Perlman: Some of the lifestyle changes you can make to ease symptoms of depression are maintaining a healthy weight, exercising regularly, and eating plenty of fresh fruits and vegetables. Avoid or limit the following: caffeine, smoking and alcohol. Also, it's important to maintain healthy relationships and to have a strong sense of spirituality, by understanding what gives your life meaning and purpose.

Q: What are other ways you can treat depression?

Dr. Perlman: Consider psychotherapy. It gives you tools that empower you to deal with what has been troubling you. In addition to that, try mind-body techniques like biofeedback or visualization. Also, massage and acupuncture can be beneficial. The key is to individualize it -- find what is going to work with you.

Biofeedback teaches you to use your mind to control responses of your body that aren't typically under your control. Through biofeedback training, you can learn to slow down your pulse or lower your blood pressure using visuals and/or auditory cues as you are getting into a more parasympathetic state or relaxed state. Eventually you'll be able to produce these responses alone.

Visualization is similar to biofeedback, but it doesn't use technology. You are simply using your imagination to move yourself into a more relaxed state. With visualization, either you are using your own memory, or someone else like a mind-body practitioner can guide you to that more relaxed state.

Acupuncture and massage can also be some of the tools that people can use for stress reduction and depression as part of a comprehensive approach. Massage can just be one of the tools that a person uses for self-care. With depression, you should come up with an overall plan for self-care, and massage can be part of your plan to take care of yourself.

Adam Perlman, M.D., M.P.H., is the executive director of the Institute for Complementary and Alternative Medicine (ICAM) at the University of Medicine and Dentistry of New Jersey (UMDNJ), where he is an associate professor of medicine. In 2004, he was named the UMDNJ Endowed Professor in Complementary and Alternative Medicine.

Try yoga to treat anxiety and depression

To me, yoga is a way of manipulating the nervous system, just like drugs are. And so it can be useful for people with anxiety and depression. It certainly won’t hurt, so I recommend that you try to practice daily in some form in addition to whatever medications or psychotherapy your doctor recommends.

First, I’d focus on your anxiety, using restorative yoga — or positions of deep rest with the support of blankets and bolsters — to stimulate the parasympathetic nervous system, which encourages the body to relax and renew. This might include supported reclining, bridge and child’s poses as well as savasana, or corpse pose. Chest-opening positions like the cat-cow stretch and cobra pose are also beneficial.

For your depression, I suggest active poses like sun salutations in order to get the body moving and fluid and to counter any feelings of being trapped or weighted down. Standing poses that require balance (like mountain and tree poses) can help center the mind, too.

Deep, uneven breathing (such as an inhale of 3 breaths and exhale of 6 breaths) done lying on the ground with your chest propped open also stimulates the parasympathetic nervous system and helps you relax.

Whenever you’re feeling particularly down, I encourage you to return to these tools.

Judith Hanson Lasater, Ph.D., P.T., yoga teacher and author of 6 books, including Living Your Yoga: Finding the Spiritual in Everyday Life