January 21, 2021 general

In late 2020, I speculated that we would probably not have a brand-new worry-free world when the Times Square crystal ball dropped to welcome 2021. We can hum along with Little Orphan Annie singing “the sun will come out tomorrow.” However, the early days of this new year have given us a riot at the US Capitol on top of rising numbers of unemployed workers and covid-19 deaths. Surely, better days are coming. However, individually, we do not have much control of events. Happily, we can at least control our reaction to the situations and actively work to preserve our mental health.

It is quite concerning that Sanjay Gupta, MD (neurosurgeon, medical reporter, and writer) was quoted in the December AARP magazine as saying, “At least half of people who recover from Covid-19 suffer neurological symptoms for months after.” The symptoms that he described are brain fog, headaches, dizziness, depression and confusion. Sometimes, brain changes can even be seen with imaging and which can lead to more serious problems. The various steps that HBN has been recommending for protection against covid-19 will help. In addition to the vitamin D, zinc, and others listed in our covid-19 library article, vitamin B₁ seems especially important for its role in protecting the brain and nerves. Learn more. I recommend Nerve Guardian. It is very effective and quite inexpensive

A Workout for Your Mental Health by Elizabeth Bernstein, WSJ

I read a good article with that title in the Jan 19, 2021 Wall Street Journal. This is a link to that article, but you apparently must subscribe to the online paper to read more than the first paragraphs. So, I have given you the first installment of highlights below:

Ms. Bernstein points out the pandemic (or plandemic if you prefer) and other events of 2020 not surprisingly, have given rise to an increase in cases of anxiety and depression. (I might add a huge increase in alcohol consumption, addiction and comfort foods used as unhealthy coping mechanisms.) She says that it is smart to make an action plan for developing mental fitness and resiliency the same way we might for physical fitness. The author quotes a psychologist as comparing waiting for a crisis to get mentally ready is like trying to inflate a life raft when you are already being swamped by waves. Some of the common approaches are:

• “talk therapy, exercise, meditation and a healthy diet
• One contributor to the article ‘limits her news consumption to about five minutes a day.’
• Another, a psychotherapist, said that she ‘uses an app to track the things for which she is grateful.’
• a special-education teacher prays and reads devotions.
• a retired physician reads and plays the piano.
• a retired aesthetician tries to do as many things as possible for others.
• an investment portfolio manager rock climbs.
• A CEO takes 15 minutes each afternoon to sit alone without distractions and listen to his mind.” [sounds a lot like meditation.]

After consulting with experts, MS Bernstein recommends:

“Make sleep nonnegotiable. Most adults need 7-8 hours of quality sleep. ‘Following a consistent sleep-wake schedule sends a powerful signal to the brain that the world is safe and secure, which can help reduce anxiety and foster resilience’ says a Dr. Troxel, She suggests setting a consistent wake-up time, counting backward to determine when to go to bed, and creating a relaxing wind-down routine, starting an hour before bedtime. Take a bath, read a book, turn down the lights and the thermostat. (65-68 degrees is ideal.) Disconnect from technology to minimize your exposure to distressing news and light.”

“Set a routine. Get up at the same time each day. Get dressed! Create a morning ritual—many people write in a journal or set an intention for the day, although just drinking coffee in the same chair works. Eat meals and exercise at set times. This helps create a sense of predictability in a world that feels out of control.”

“Calm your mind. You can’t cope with stress well if your brain is on high alert at all times., says Carolyn Daitch, a psychologist…She recommends beginning the day with 15-20 minutes of yoga, meditation or prayer, then scheduling four ‘mini interventions’ during the day—a two-minute breathing exercise or other quick tension-releasing technique. (E.g. Make a tight fist with one hand, imagine it holding all the tension in your body for 10 seconds, release it.) She says to think of these practices as a ‘stress inoculation’.”

To be continued in Part 2, probably on Feb 4^th.