‘Accentuate the positive, eliminate the negative’

Research shows that gratitude, and a deliberate focus on being grateful, lead to a happy, creative mindset.

“A gratitude-filled brain helps us become more resilient in the sense that we are able to bounce back from stressful events,” said Mary Esquer, manager at Imperial County Behavioral Health Services’ Adult Anxiety and Depression Clinics.

There perhaps is no more stressful time of year than the holidays, which should be a magical time of celebrating with family and friends. Often, though, instead of the peace and joy alluded to in songs of the season, these days can turn into a nightmarish cycle of worry, anger and anxious thoughts.

There’s pressure to find the perfect gift, creatively decorate the home, and prepare the perfect meals, all while staying within the household budget. And coping skills are put to the test as lines at grocery and department stores grow longer, traffic intensifies, and people near their breaking points.

“None are deal breakers normally, but combined they can be,” said Andrea Kuhlen, director of Imperial County Behavioral Health Services.

For those who battle anxiety, depression, or other behavioral health issues, this busy time of year can complicate an already difficult situation.

“If someone is struggling with depression, the stressors of the holidays make it worse,” Kuhlen said.

Loneliness and losses through death or divorce come to roost during the holidays, said Scott Dudley, Behavioral Health manager for the agency’s Center for Clinical Training.

“If we stop looking at loss as unbearable, we can move forward,” he said.

Our behaviors cause a chain reaction among those with whom we come in contact.

“We impact each other, so even if I don’t have a disorder, my reactive thoughts, feelings, and behavior may exacerbate or trigger others in proximity, a proximity commonly expanded with social media,” Dudley added.

That thought is corroborated in several studies and articles, including a Psychology Today article written by Susan Reynolds, co-author of “Train Your Brain to Get Happy,” among other books.

In that article, Reynolds writes: “Other than being much more fun to be around, being happy:

 stimulates the growth of nerve

connections;

 improves cognition by increasing

mental productivity;  improves your ability to analyze

and think;

 affects your view of surroundings;  increases attentiveness;

 leads to more happy thoughts.”

Reynolds goes on to write: “As far as your brain, every thought releases brain chemicals. Being focused on negative thoughts effectively saps the brain of its positive forcefulness, slows it down, and can go as far as dimming your brain’s ability to function, even creating depression. On the flip side, thinking positive, happy, hopeful, optimistic, joyful thoughts decreases cortisol and produces serotonin, which creates a sense of well-being. This helps your brain function at peak capacity.”

Dudley suggested that, “Two or three times a day, stop and force your brain to be grateful for five things. Deliberately commit toward gratitude. Start with yourself and work outward.”

Mary Esquer added: “The feeling of gratitude can be like a social emotion for the brain, and when you say or do something nice it sort of activates a reward center in the brain. This feeling helps mediate some symptoms of depression or anxiety, like improving sleep and mood, since being grateful takes you into a positive thought process.”

There are those among us, however, who need help shedding the burden of negativity. That’s where Behavioral Health Services can help.

“Recurring patterns of worried, angry or sad behaviors may be indicative of a condition that might benefit from additional mental health support,” Dudley said. “We can provide support in developing the internal valuation of thoughts – accentuate the positive, eliminate the negative – that leads to warmer, more caring feelings and to kinder, more neighborly behaviors. These behaviors can really be challenged in the stimulating context of holiday fervor.”

Through Behavioral Health Services, the Adult Anxiety and Depression clinics are available for individuals suffering from anxiety, depression or PTSD, said Esquer.

“We provide individual therapy, medication support and medication management when necessary. We use cognitive behavioral approaches to improve impairment(s) which include, since we are in the theme, positive self-talk, increasing level of positive activities or interactions with others,” Esquer said.

ICBHS provides rehabilitation technician services and crisis intervention to teach skills to help reduce symptoms and provide support. There are services that refer individuals to other community resources or agencies such as assistance with food, shelter/finding housing, and other counseling services.

“Great things happen to people who express gratitude internally. Expressing gratitude takes the focus off of misery and anxiety.” Andrea Kuhlen, director, Imperial County Behavioral Health Services