The chemical imbalance theory of mental illness—often simplified as the idea that conditions like depression or anxiety are caused by a deficiency or excess of certain neurotransmitters (such as serotonin or dopamine)—is now considered an oversimplification rather than a full explanation.
What We Know:
Neurotransmitters Play a Role – Brain chemicals like serotonin, dopamine, and norepinephrine are involved in mood regulation, and medications that alter these chemicals (like SSRIs) can help some people. However, mental illness is not just about low serotonin; many other factors are involved.
More Than Just Chemistry – Research suggests that mental health conditions involve a complex interplay of genetics, brain structure, life experiences (trauma, stress), inflammation, and social factors. Chemical imbalances may be one piece of the puzzle but not the whole story.
SSRIs and Other Medications Work, But Not Always as Expected – While antidepressants help many, they don’t work for everyone, and their effects can’t be fully explained by simply “correcting” a chemical imbalance.
Current Understanding – Most experts now view mental illness through a biopsychosocial model, which considers biological, psychological, and social influences.
Conclusion:
The chemical imbalance theory is outdated as a standalone explanation but still plays a role in understanding mental health. A more accurate view is that mental illness arises from a mix of biological, psychological, and environmental factors rather than just neurotransmitter levels alone.
I am wildly involved in self-improvement lately. I want to grow and heal. Sometimes I’ll do an AI search on topics that I believe will motivate me and expand my knowledge in a way that will enhance my well-being and give me those feel-good vibes my spirit is constantly seeking.
This week I searched to see what author and speaker Brené Brown had to teach me. Here is what I learned (spoiler – it is really good stuff!):
Brené Brown is widely known for her research on vulnerability, courage, shame, and empathy. Here are some core teachings from her work:
1. The Power of Vulnerability
Vulnerability is not a weakness; it’s the birthplace of courage, creativity, and connection.
Embracing vulnerability helps us live more authentic and fulfilling lives.
2. Shame and Its Impact
Shame thrives in secrecy, silence, and judgment.
To combat shame, practice self-compassion and share your experiences with trusted people who offer empathy.
3. Cultivating Courage and Authenticity
True courage involves showing up and being seen, even when the outcome is uncertain.
Authenticity means letting go of who we think we’re supposed to be and embracing who we truly are.
4. Connection and Belonging
Humans are wired for connection; we need relationships to thrive.
Belonging comes from being accepted as you are, not from trying to fit in.
5. The Practice of Gratitude and Joy
Gratitude is a key practice for cultivating joy.
People who have a strong sense of joy actively practice gratitude, even during difficult times.
6. Wholehearted Living
Wholehearted living involves engaging with life from a place of worthiness.
It includes cultivating qualities like resilience, creativity, and a sense of humor.
7. Rumbling with Tough Topics
Engage in difficult conversations (“rumbles”) with clarity and curiosity.
This involves unpacking emotions and assumptions in a constructive way.
8. Leadership
Leaders should be courageous and willing to have tough conversations.
Vulnerability is key to building trust and fostering innovation in teams.
I hope these lessons help you on your healing journey, too.
Maintaining a Daily Routine with Mental Illness is Difficult
As I was considering what topic to write about this week, my mind was drawing a blank. I felt unmotivated and fatigued, like I didn’t have the energy needed to stick to my routine of posting an article every Monday. I wanted to just forget about it but then I asked myself why it is so hard for me to stick to any kind of routine.
For example, some days I am up and productive but on many others I am laying in bed a lot. I don’t shower each day. I exercise sporadically. I clean my house when the mood strikes me. So I did some research and found that sticking to a routine can be challenging for individuals with mental illness due to several factors:
1. Symptoms: Conditions like depression, anxiety, and bipolar disorder can cause fluctuations in energy, motivation, and mood, making it difficult to maintain consistency.
2. Cognitive Challenges: Disorders such as ADHD and schizophrenia can affect concentration, memory, and organization, complicating routine adherence.
3. Medication Side Effects: Some medications used to treat mental illnesses can cause fatigue, drowsiness, or other side effects that interfere with daily activities.
4. Stress and Overwhelm: Managing symptoms and treatment can be overwhelming, making it hard to focus on a structured routine.
5. Lack of Support: Limited support from family, friends, or healthcare providers can make it harder to stick to routines and manage symptoms effectively.
My research advises that “individualized strategies, professional support, and self-compassion are crucial in developing and maintaining a routine.” That is not so helpful, in my opinion, and I am wondering if you maintain a routine and what helps you do so?
Have you ever heard of the term “monkey mind”? I hadn’t until my counselor told me I had it during a recent session. It is something I can relate to and now I am looking for ways to deal with it. If you have a monkey mind, maybe these suggestions will be helpful to you, too!
“Monkey mind” is a term from Buddhism that refers to a restless, unsettled, or confused state of mind. It’s when your thoughts jump from one idea to another, much like a monkey swinging from tree to tree. This mental state can be distracting, making it difficult to focus or achieve a sense of inner peace.
How Can We Deal With Monkey Mind?
Here are some strategies you can try to deal with monkey mind:
1. Mindfulness Meditation: Practice focusing on your breath or a single point of attention to train your mind to stay in the present moment.
2. Deep Breathing: Use deep, slow breaths to calm the nervous system and bring your focus back to the present.
3. Physical Exercise: Engage in activities like yoga, walking, or other forms of exercise to help reduce mental restlessness. My favorites are Tai Chi and Qigong.
4. Limit Multitasking: Focus on one task at a time to reduce mental clutter and improve concentration. And focus on doing the task slowly and deliberately.
5. Create a Routine: Establishing a daily routine can help create a sense of order and stability in your mind.
6. Reduce Stimuli: Limit exposure to distractions such as social media, news, and other sources of information overload. I don’t watch the news and I put my phone away when I am waiting in line or in a waiting room and just look around at things.
7. Journal: Writing down your thoughts can help clear your mind and make it easier to focus. This is a great way to cope with monkey mind and many mental health issues which is why I started this blog “Write into the Light!”
8. Good sleep: Ensure you get enough rest, as sleep is crucial for mental clarity and focus.
Hopefully, these techniques can help you and me manage and reduce the effects of a monkey mind, leading to a clearer head and a feeling of peace and calm.
What other strategies can you think of to cope with monkey mind?
Tips on taking it easy on yourself when working through childhood trauma:
Taking it easy on yourself, especially in the context of working through difficult emotions and experiences, involves practicing self-compassion and self-care. Here are some steps to help you be gentler with yourself:
1. Acknowledge Your Feelings: Recognize and accept your emotions without judgment. Understand that it’s okay to feel what you’re feeling and that your emotions are valid.
2. Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer to a friend. Remind yourself that everyone struggles and makes mistakes.
3. Set Realistic Expectations: Avoid setting overly high or unrealistic expectations for yourself. Break down tasks into smaller, manageable steps and celebrate your progress, no matter how small.
4. Take Breaks: Allow yourself to take breaks and rest. Rest is crucial for mental and emotional well-being.
5. Engage in Self-Care: Prioritize activities that nourish and rejuvenate you. This can include exercise, healthy eating, hobbies, spending time in nature, or simply relaxing.
6. Limit Self-Criticism: Notice when you’re being self-critical and gently challenge those thoughts. Replace negative self-talk with positive affirmations.
7. Seek Support: Reach out to friends, family, or support groups like ACA. Talking to others who understand your experiences can provide comfort and perspective.
8. Mindfulness and Meditation: Practice mindfulness or meditation to stay present and reduce anxiety. These practices can help you become more aware of your thoughts and feelings without becoming overwhelmed by them.
9. Therapy or Counseling: Consider talking to a therapist or counselor who can provide professional guidance and support.
10. Forgive Yourself: Understand that it’s okay to make mistakes and that forgiveness is a part of healing. Let go of past regrets and focus on your growth and progress.
Remember, healing is a journey, and it’s important to be patient with yourself along the way. Taking it easy on yourself is not about avoiding challenges but about approaching them with kindness and self-understanding.
Epigenetics is a science that studies how our genes can be turned on or off without changing the DNA itself. Think of genes like instructions that tell our body how to work. Epigenetics is like the switch that can turn these instructions on or off. This is important because it helps us understand how experiences, like childhood trauma, can affect us long after they happen.
What is Childhood Trauma?
Childhood trauma refers to scary or hurtful experiences that happen when we are young. This can include things like being abused, seeing violence, losing a loved one, or living through a natural disaster. These experiences can be very upsetting and can have long-lasting effects on our health and well-being.
How Epigenetics Works
Our genes are made of DNA, which has instructions for making proteins that help our body work. Epigenetics involves changes that affect how these instructions are read and used. Here are the main ways this can happen:
1. DNA Methylation: This is like adding a small chemical tag to the DNA. When this tag is added, the gene can be turned off, meaning it won’t make the protein it usually does.
2. Histone Modification: DNA is wrapped around proteins called histones. Changes to these proteins can make the DNA wrap tighter or looser, affecting whether the genes are turned on or off.
These changes can be influenced by our environment, including experiences like trauma.
How Childhood Trauma Affects Genes
When a child goes through trauma, it can cause changes in the way their genes work. These changes can affect how their body and brain respond to stress. For example, if a child is often scared or hurt, their body might start to produce more stress hormones. This can lead to changes in the genes that control stress responses.
One important gene involved in stress is the glucocorticoid receptor gene. This gene helps manage how we respond to stress. When a child experiences trauma, the DNA in this gene can get extra methylation tags, turning the gene off. This can make it harder for the child to handle stress later in life.
Effects of Epigenetic Changes
The changes in gene activity caused by trauma can have many effects on a child’s health and behavior. Here are some examples:
1. Mental Health: Children who experience trauma may be more likely to develop mental health issues like depression, anxiety, and PTSD (Post-Traumatic Stress Disorder). This is partly because the changes in their stress response genes make it harder for them to cope with stress.
2. Physical Health: These children may also have more physical health problems. For example, they might have higher risks for heart disease or diabetes. This happens because chronic stress can affect many parts of the body.
3. Behavior and Learning: Trauma can also affect a child’s behavior and ability to learn. They might have trouble paying attention in school, controlling their emotions, or getting along with others.
Can Epigenetic Changes Be Reversed?
The good news is that epigenetic changes are not permanent. This means they can be changed back. Scientists are looking for ways to help people who have experienced trauma by reversing these changes.
One way to do this is through therapy. Talking to a therapist can help children and adults cope with their experiences and reduce stress. This can help reduce the harmful effects of trauma on their genes.
Another way is through healthy lifestyle choices. Eating a good diet, getting regular exercise, and having strong social support can all help improve gene activity. For example, certain nutrients, like vitamins and omega-3 fatty acids, can affect DNA methylation and help genes work better.
Future Research
Researchers are still learning about how epigenetics and trauma are connected. They hope to find new treatments that can help people who have experienced trauma. For example, scientists are studying drugs that can remove methylation tags from DNA or change how histones are modified. These drugs could help turn on important genes that have been turned off by trauma.
Conclusion
Epigenetics is a fascinating science that helps us understand how our experiences can change our genes. Childhood trauma can cause epigenetic changes that affect our health and behavior for a long time. But these changes can be reversed, offering hope for healing and recovery. By learning more about epigenetics, scientists are finding new ways to help people overcome the effects of trauma and live healthier, happier lives.
When I am depressed the world turns gray. I feel lethargic, weighed down, and numb. I spend a lot of time laying in bed, awake sometimes, but mostly sleeping. I like the curtains drawn. I lose interest in all things that used to bring me joy such as being with family and friends, engaging in my hobbies, and taking care of myself by showering and eating. When I have no appetite I am definitely depressed.
For me, being depressed is a type of torture that is hard to explain. It’s having no joy or interest in life which creates a kind of boredom and hopelessness deep in my heart all the while being stuck in this extremely slow passage of time where a minute feels like a day and I just don’t know how I am going to get through so many of them.
What does it feel like when you’re in a depressive episode ?
988 is now available in the United States to contact if you are in a mental health, substance use, or suicide crisis! Please pass this information along.
Write into the Light 