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In this episode of "How Routines Can Support Your Mental Health," we explore the transformative power of routines in maintaining mental health, featuring guest Paul Marlow, a former athlete and mental health advocate. Paul shares his journey from a deep depression to recovery, emphasizing how structured morning and evening routines have been crucial for his mental well-being.
Paul discusses the importance of starting each day with small wins, such as making his bed, which builds confidence and sets a positive tone. He highlights the critical role of sleep, revealing how tracking his sleep patterns helped him understand and improve his rest, ultimately leading to better mental health.
The episode delves into Paul's specific routines, which include journaling, meditation, and mindful mornings without immediately reaching for his phone. Terry and Bridget echo the sentiment that even small accomplishments can have a significant impact on one’s mental state.
Additionally, Paul addresses the importance of therapy and self-care practices, like exercise and nutrition, framing them as essential components of a holistic approach to mental health. He encourages listeners to view therapy as a valuable tool for everyone, emphasizing that progress may include setbacks, but persistence is key.
Ultimately, the conversation underscores that everyone’s routines will differ, but finding what works for you—like Paul’s approach—can lead to improved mental health and a more fulfilling life.
https://weareneveralone.co/ -
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In this episode of the "Giving Voice to Depression" podcast, we introduce guest Paul Marlow, who shares his journey through depression and mental health challenges. Paul, an athletic and confident individual, experienced a significant decline in his mental health after a series of traumatic events starting in 2017. He describes grappling with PTSD, anxiety, and profound feelings of emptiness, detailing how these conditions often went unnoticed by those around him.
Paul's story highlights the stigma associated with mental illness, as he illustrates how his outward appearance contradicted his internal struggles. He candidly recounts moments of despair, such as crying in the shower and feeling a complete lack of joy for years. Despite these challenges, Paul emphasizes the importance of honesty, both with oneself and others, in the healing process.
Throughout the discussion, Paul reflects on the transformative nature of his experience, acknowledging that while it was difficult, it ultimately led to personal growth and a deeper understanding of himself. He credits his recovery to establishing a morning routine, focusing on nutrition, exercise, and therapy, which helped him regain confidence and manage his mental health more effectively.
The episode concludes with an acknowledgment of the importance of open conversations about mental health and an invitation for listeners to learn more about Paul's methods in a future episode. Overall, the discussion aims to normalize the experience of depression and encourage individuals to seek help and share their stories.
Learn more about Paul and the resources he's created: https://weareneveralone.co/ -
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In the podcast episode "The Importance of Baby Steps," Terry and Dr. Anita Sanz discuss the profound journey of Jenni, a guest who battled nearly a decade of persistent depression following a series of traumatic life events. The conversation highlights the overwhelming nature of depression, which can make even small steps seem daunting. Jenni recounts her struggles, including chronic pain, the loss of loved ones, and a deteriorating marriage, emphasizing how these factors compounded her depression.
The episode emphasizes the significance of taking "baby steps" towards recovery, which Jenni began to implement as she sought to reclaim her life. Despite the challenges, she focused on small, manageable actions—such as reading uplifting memoirs, attending social events, and engaging in creative pursuits—that gradually helped her regain hope and energy. Ultimately, Jenni shares how these incremental efforts led her to a breakthrough, symbolized by finding a new home she refers to as her "house of peace."
Throughout the discussion, Terry and Anita stress the importance of self-care and maintaining hope, particularly for those currently struggling with depression. They highlight that while recovery is a long and challenging process, it is possible through consistent, small actions. The episode concludes with a message of encouragement, underscoring that joy and peace can emerge even after prolonged periods of darkness, and that listeners should believe in their potential for healing.
Jenni's Facebook page- Barefoot, Brave and Bold: https://www.facebook.com/profile.php?id=61565516246115 -
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"Living Every Day with the Monster of Depression" features a candid conversation with guest Didi Hairston, who shares about her lifelong struggle with depression. Didi refers to her depression as "The Monster," a metaphor she uses to illustrate the pervasive and often overwhelming nature of her illness.
She discusses her early experiences with depression stemming from childhood trauma, her experience with postpartum depression after the births of her children, and her ongoing battle with severe major depressive disorder and treatment-resistant depression.Didi emphasizes the importance of recognizing the complexity of living with chronic depression, explaining that she often functions in this darkness while raising her children and managing her life and businesses.
She advocates for open conversations about mental health, particularly within black and brown communities, stressing that it's okay to seek therapy and medication rather than relying solely on faith or prayer for healing.Through her online platform as the "Diva with Depression," Didi aims to normalize conversations about chronic mental illness as she offers support, and help others who may feel isolated in their struggles.
The episode highlights the duality of experiencing moments of joy while living with depression, the challenges of loneliness, and the need for collective responsibility in supporting those facing mental health challenges.
Ultimately, it conveys a message of hope and understanding, acknowledging that even in the depths of depression, one can find ways to cope and function.
Link to more information on Didi Hairston and her mental health advocacy: https://www.divawithdepression.com/my-story -
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In the podcast episode titled "Recovering from the Trauma of a Natural Disaster," hosts Terry and Dr. Anita Sanz welcome Tara Pyfrom, who shares her harrowing experience during Hurricane Dorian in 2019, which devastated her family’s home in the Bahamas.
Tara recounts the terrifying moments when she and her family (she, her wife, their 6-year-old daughter and 5 dogs) sought refuge in their attic as rising floodwaters threatened their lives.
Tara has faced significant challenges in dealing with PTSD and depression in the aftermath. She emphasizes the importance of finding ways to process trauma, including writing and therapy, which played a critical role in her recovery.
While still grappling with the impacts of her experience, Tara shares that she has found happiness again, illustrating that healing from trauma is a gradual journey that requires patience and continuous steps forward.
The episode encourages listeners to acknowledge their struggles, seek help, and embrace creative outlets as tools for healing.to follow.
A link to Tara's website with information about her book: https://tarapyfrom.com/about-me -
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In this episode of Giving Voice to Depression, hosts Terry and Dr. Anita Sanz revisit an interview with Bob, a suicide attempt survivor who shares his profound journey from despair to hope. The episode is particularly timely as it concludes Suicide Prevention Month.
Bob recounts his past struggles with depression and a suicide attempt. He describes how he felt like a burden to those around him and how his struggles seemed insurmountable.
An impactful turning point came when he was unexpectedly touched by the compassion of a nurse who showed him genuine care and support during his recovery in the hospital. This experience made Bob reconsider his worth and helped lead him to a path of healing.The episode highlights Bob’s commitment to recovery, including his intensive therapy regimen and personal growth. He emphasizes the importance of therapy, including cognitive behavioral therapy, and the value of maintaining a routine and reaching out for support when needed.
Bob's story underscores that recovery is possible and that even after a suicide attempt, one can find fulfillment and happiness. The episode concludes with Terry and Anita reflecting on Bob's journey and the crucial messages of hope, support, and self-worth that it conveys.
The podcast serves as a reminder of the importance of discussing mental health openly and seeking help, reinforcing that recovery is possible and that each person deserves to live a fulfilling life despite their struggles.
Post-Hospitalization Risks episode referenced: https://www.buzzsprout.com/2032100/13540572 -
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The podcast episode "Recovery is Worth the Hard Work" from Giving Voice to Depression highlights Renee's personal journey of overcoming childhood trauma and depression through extensive emotional and psychological work.
Co-hosts Terry and Dr. Anita Sanz introduce the episode by emphasizing the importance of sharing lived experiences to offer hope for those suffering from depression.Renee, who was first featured on this podcast five years prior, reflects on her transformation over the past decade, focusing on group therapy, art therapy, and the hard emotional labor of facing past trauma. She explains how group therapy, where participants share similar experiences, provided validation and support. Art therapy also allowed her to express emotions for which words were insufficient.
Renee candidly discusses how depression, especially in her younger years, led to suicidal ideation and an attempt that resulted in hospitalization. Today, however, she emphasizes that while recovery is difficult, it is possible through hard work. Renee explains how her life and mindset have dramatically shifted, moving from a place of passivity and masking her emotions to becoming confident and proactive in her mental health.
She acknowledges that depression can make hope seem distant, but insists that change and healing are achievable if individuals commit to the necessary effort.The episode stresses that recovery requires consistent work, whether through therapy, boundaries, or other forms of self-care. Renee uses the metaphor of cleaning out a messy closet—healing can be chaotic and painful, but the result is worth the effort. She also notes that her mental health improvements have positively impacted her physical health, highlighting the mind-body connection.
The hosts end by emphasizing that recovery isn't about simply overcoming depression but about actively working toward change. Through Renee’s story, they encourage listeners to recognize that while the journey is challenging, the reward is a better, healthier life.
Renee's earlier episode:
https://www.buzzsprout.com/2032100/13540497
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If you wrote a song, in the depths of depression -- about your depression-- what would it sound like?
Singer/songwriter Demetra Prochaska wrote a hauntingly beautiful song called "i am not okay," that is both a call for help and a musical tribute to the depths of depression's darkness.
Demetra shares her experience with depression, which began in her early teens, coinciding with her parents' divorce. She talks about her struggles, including a ten-month stay in a residential treatment center and the challenges she faced during the pandemic in 2020.The episode highlights Demetra's coping mechanisms, such as seeking help from trusted adults and learning to check in with herself daily. Her journey is also expressed through her music, particularly the song she shares here, capturing her raw emotions during a dark period.
Demetra's journey emphasizes the importance of reaching out for support, the power of feeling heard, and the therapeutic value of music. It concludes with a full play of "i am not okay," offering listeners a poignant reflection on the realities of living with depression.To hear more of Demetra's music, check out her YouTube channel: https://www.youtube.com/channel/UCijatOUHQY9g-hjS4_mBzqQ
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This episode of the Giving Voice to Depression podcast, titled "Dude, You're Depressed!" features Ted Perry, a television news anchor from Milwaukee, Wisconsin, sharing his personal experience with depression. Ted initially hesitated to listen to this podcast, fearing it would be depressing. However, after researching it for a story, he began to reflect on his own struggles and the value of sharing our stories.
Ted discusses his long battle with depression, which he believes began in his late teens. He shares how he resisted seeking help initially, despite encouragement from a friend, but eventually sought therapy after his father's death. Therapy and medication became crucial tools in his recovery, allowing him to manage his depression.
Ted emphasizes the importance of hope, protective factors like exercise, pets, and faith, and the need to build a personal toolbox of coping strategies. He also talks about the stigma surrounding depression and how it caused him to hide his struggles for years, leading to regrets about lost time and missed relationships.
Throughout the episode, Ted stresses that depression is not a character flaw, and he encourages others to seek help and maintain hope during their darkest times. The podcast aims to provide comfort, understanding, and hope to those affected by depression.
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In this episode of the Giving Voice to Depression podcast, hosts Terry and Dr. Anita Sanz explore the topic of postpartum depression (PPD) from the perspective of a partner, Justin, whose wife Kristen experienced PPD after the births of their two children. The discussion highlights how unrecognized PPD can go untreated, as was the case with Kristen’s first episode. The hosts emphasize that PPD is a common but often unspoken condition that can have severe impacts if not addressed.
Justin shares his journey of realizing something was wrong with his wife after their second child was born. Initially, neither of them recognized the signsof PPD, attributing Kristen's symptoms to "baby blues." However, when her symptoms persisted, Justin gently suggested that she seek help by first offering to be evaluated himself, which ultimately led to Kristen's diagnosis. Justin's approach is praised as sensitive and supportive, demonstrating how partners can play a crucial role in recognizing and addressing PPD.
The episode underscores the importance of awareness and education for partners and family members in identifying PPD symptoms, which often go unspoken due to stigma or lack of knowledge. Justin's experience is used to encourage others to ask the right questions and offer support without judgment.
The podcast also touches on the broader issue of women's mental health during hormonal transitions, such as menopause, and stresses the need for better communication and support systems. The episode concludes with practical advice for caregivers, including encouraging new mothers to get screened for PPD.
Related links:
https://www.familyaware.org/EPDS/
https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617
https://my.clevelandclinic.org/health/diseases/9312-postpartum-depression
https://www.hopkinsmedicine.org/health/wellness-and-prevention/postpartum-mood-disorders-what-new-moms-need-to-know -
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A psychiatrist who has treated more than 3,000 people with depression, says it's time to re-frame how we characterize, treat and view people with depression.
The current way is not only stigmatizing and potentially dangerous, but flat-out wrong in his experience.
In fact, Dr. Tim Cantopher says he views depression as "the curse of the strong!"
Cantopher writes: "It's strong people who are most vulnerable to it (depression); people whose standards are high, whose ethics are powerful, who want their lives to be meaningful. Strong people, like you."
Learn more in this 19-minute episode.
Link to Dr. Cantopher's book if you're interested in learning more:
Depressive Illness: The Curse Of The Strong: The Curse of the Strong (3rd Edition): Cantopher, Tim: 9781847092359: Amazon.com: Books -
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In this episode of the Giving Voice to Depression podcast, co-hosts Terry and Dr. Anita Sanz engage in a meaningful discussion with their guest, Sean, about his experiences with anxiety and depression. Sean shares his journey, starting with being diagnosed as a teenager and growing up in a household that openly acknowledged and addressed mental health issues. His candidness about his mental health struggles, including his use of medication and therapy, sets the stage for a broader conversation on how the younger generation handles mental health.
Sean's upbringing in a mental health-aware environment, particularly due to his mother's understanding and lived experiences with anxiety, allowed him to discuss his own struggles without shame. He emphasizes the importance of being honest about mental health with trusted individuals and how social media has facilitated more open conversations about these topics.
Sean's narrative also highlights the supportive dynamics within his friend group, where they accommodate each other's mental health needs and foster an environment of empathy and care. This approach contrasts with the experiences of previous generations and underscores a positive cultural shift towards greater acceptance and support for mental health issues.
Throughout the episode, Terry and Anita reflect on the evolving understanding of mental health, from stigma to education and empathy, and the importance of inclusion and support. The conversation with Sean serves as a hopeful example of how openly addressing mental health can lead to deeper connections and a more compassionate society.
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People with heart problems do not wait for a heart attack to address them.
People with diabetes do not rely solely on an EpiPen to control their illness.
And people with mental health challenges cannot wait until suicidal thoughts necessitate emergency actions.
Self-care and depression-management involve tuning in with your changing thoughts/moods, establishing and using a safety plan and personalized tools that work for you.
No illness is easier to treat when it's an emergency.
https://988lifeline.org/talk-to-someone-now/
https://qz.com/1381952/suicide-hotlines-really-do-save-lives-i-know-because-one-saved-mine/ -
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Suicide prevention hotlines are available 24/7, ensuring there is always somewhere and someone you can turn to when in crisis.
That does not mean there is no one in your life who would help, though it may mean depression has convinced you that's the case.
Corinne Purtill credits the National Suicide Prevention Lifeline with saving her life, and she's speaking up so that we'll know the bottom does not need to mean the end.
That line, now called the 988 Lifeline, has changed from its former 800-number to the easier to remember 3-digit number, 9-8-8 in the U.S. and Canada. You can text or chat to the number, if you prefer that to calling.
https://988lifeline.org/
https://988lifeline.org/chat/
https://qz.com/1381952/suicide-hotlines-really-do-save-lives-i-know-because-one-saved-mine/ -
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Looking for a new mental-health management tool?
How about a creative one that "gets the ugly out" while maintaining your privacy?Our guest, Gina Barry, tells us how she modified the practice of writing "morning pages" into a more-private, freeing and effective way to get the darkness, depression and grief out of her head.
Gina says giving your feelings a voice helps them not just sit there, on a repetitive loop. In just 20 minutes, you'll learn a new technique that could help you manage your depression and other mental-health challenges.
Gina's site and two books mentioned in episode:
https://www.ginabarry.com/
https://juliacameronlive.com/basic-tools/morning-pages/
https://www.amazon.com/29-Gifts-Month-Giving-Change/dp/0738214302 -
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The podcast episode 316 titled "" Childhood Trauma and Depression- An Undeniable Link" features a conversation with Renee, who shares her journey of overcoming depression rooted in early childhood trauma (Adverse Childhood Experiences - ACEs).
Renee discusses her difficult past, which included self-harming, risky behaviors, and a lack of effective support from traditional therapy methods. Her turning point came when a judge recognized her underlying issues and directed her to therapy, leading to the disclosure of long-term sexual abuse by a relative.Renee emphasizes the need for each individual to find the right type of therapy for them. Hers included group and art therapies, which allowed her to connect with others who had similar experiences, providing her with validation and support.
She highlights the importance of addressing the root causes of trauma to alleviate depression and advocates for the value of peer support in group therapy.The episode concludes with a "Survivor's Manifesto" by Dr. Peter Levine, offering comforting affirmations to survivors of trauma. The hosts, Terry and Bridget, reinforce the message that recovery is possible and encourage listeners to seek help and support, emphasizing that one's feelings are valid and that they are not alone in their struggles.
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In "Setting a Time Limit for Depression," guest Matt Zinman, who has extensive personal experience with depression and other mental illness in his family. Matt shares his strategies for managing and overcoming depression, emphasizing his 3-Day Rule. This rule suggests that while a couple of down days can be manageable, by the third day, "purposeful action" is required to prevent sinking deeper into depression.
Matt explains his "mood scale," which helps individuals recognize their emotional state and take appropriate action to maintain or regain mental health. He highlights the importance of sleep, nutrition, hydration, minimizing stress, avoiding negativity, staying active, and reaching out to others, even when tempted to isolate. Exercise, structure, and engaging in joyful activities are critical components of his plan.
Matt also stresses the value of self-kindness and "earned confidence," which come from recognizing one's resilience and capability to handle life's challenges. He advises having a list of positive traits and activities that bring joy, to refer to during difficult times. The episode ends with a call to practice self-kindness and support each other in their mental health journeys.
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314-A Family History of Mental Illness (rerun), from Giving Voice to Depression, delves into the intricate relationship between genetics and mental disorders. It looks at how genetic susceptibility and environmental factors interplay in the development of mental health issues.
The guest, Matt Zinman, shares his personal story of growing up with a bipolar father and a depressive mother who survived a suicide attempt. His candid reflections highlight the confusion and anger he felt as a child and the lasting impact of his mother's attempt on their relationship. Matt also discusses his own battles with depression, including a critical episode in his early twenties and the ongoing struggle with medication management, which once led to severe suicidal ideation.
Tragedy struck Matt's family again in 2012 with the death of his brother, who struggled with opioid addiction. Matt expresses his complex emotions of anger and understanding towards his brother's death, drawing parallels to his feelings about his mother.
The conversation emphasizes the importance of recognizing and navigating the complex emotions associated with mental illness, such as anger, love, and guilt.
https://mattzinman.com/
https://mattzinman.com/moodhealth/ -
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About a third of all people experiencing mental illnesses and about half of people living with severe mental illnesses also experience substance use disorders.
"These statistics are mirrored in the populations of people living with substance use disorders. where about a third of all alcohol abusers and more than half of all drug abusers report experiencing a mental illness," according to the National Alliance on Mental Illness.
That statistic, like all statistics, is about real people. Not numbers.
This episode's guest, Donald, is one of those people. And he shares his story of dual diagnosis- living with substance use disorder in addition to depression and anxiety.
NAMI re: dual diagnosis: www.nami.org/NAMI/media/NAMI-Me…l-Diagnosis-FS.pdf -
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In episode 312 of the Giving Voice to Depression podcast, hosts Terry and Dr. Anita Sanz continue their discussion with Jeanie, the mother of Jake Possemato, who died by suicide at 26. They delve into Jake's life, his struggles with mental health from a young age, and his involvement in the car drifting community. Jeanie recounts how Jake's passion for drifting and the tight-knit car community have become integral in raising awareness for mental health and honoring Jake’s memory and caring heart.
The hashtag #checkonyourfriends has become a powerful reminder for people to look out for one another. Jeanie highlights the impact of these stickers and her family’s other efforts to raise mental health awareness, which have spread worldwide, symbolizing a movement of hope and support.
The episode emphasizes the importance of community and unconditional love in combating depression. Jeanie and her husband use funds raised from Rio Bash to provide financial assistance to those struggling, covering necessities like rent, groceries, and therapy. This approach reflects Jeanie’s belief in paying it forward and creating a supportive network for those in need.
Terry and Dr. Anita discuss the contagious nature of hope and the significance of simple gestures, such as supportive messages, in making a difference. They also stress the value of feeling heard and loved, and the necessity of fighting the negative messages that depression can bring. The episode concludes with a reminder of the importance of checking on friends and offering support to those struggling with mental health issues.
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