Counseling Wichita KS        

Self-Help Tips for Understanding and Managing Anxiety and Depression

An interview with Susan Huebert, L.S.C.S.W.,  by Lisa Giannetti.

Here today is Susan Huebert, a Licensed Specialist Clinical Social Worker offering private practice counseling services in Wichita. Susan is going to talk about her practice and also about something interesting she has learned during more than 15 years of helping others deal with two serious mental disorders: depression and anxiety.

Susan has realized that in addition to the common treatments for depression and anxiety, there are many natural remedies that have helped people deal with their disorders. Over many years of working with people in psychotherapy, she has found that individuals who have incorporated natural remedies into their treatment programs have been successful at shortening their recovery times. Susan has also found that by implementing the lifestyle changes that she recommends during her counseling sessions, many of her patients have successfully kept the symptoms of depression and anxiety from returning.

Susan, let me begin by saying “Welcome.” I know you’re anxious to get started, but before we talk about natural remedies for treating the symptoms of depression and anxiety, can you first briefly define these health problems in layman’s terms?

Certainly. We all feel down from time to time, and that’s perfectly normal. Life is challenging and humans are emotional so changes in mood are quite common. However, for some individuals, change is not achievable and that’s when the symptoms of depression and/or anxiety begin to set in.

The symptoms of depression – depressed mood, disturbed sleeping and/or eating patterns, loss of energy, loss of interest in things that once were interesting, feeling worthless and even suicidal, and difficulty concentrating – are such that the affected individual cannot break free of its hold without the assistance of a trained counseling specialist.

Anxiety includes feelings of worry, fear and apprehension, and when these feelings don’t subside, they can become debilitating. In addition to the mental feelings, anxiety can express itself physically with symptoms including heart palpitations, chest pain, trembling, shortness of breath, tingling, a feeling of faintness, chills and hot flashes. Again, we all feel apprehensive and we all worry from time to time, but when an individual is not able to escape the physical and mental symptoms of anxiety, a deeper problem generally exists.

As a Licensed Specialist Clinical Social Worker, how many cases of depression and anxiety have you treated?

Hundreds. My counseling practice in Wichita helps people deal with everyday issues including marital problems, stress, anger, divorce, rape, ADHD/ADD, grief counseling and family counseling. Unfortunately, these are the types of issues that often lead to feelings of depression or anxiety which is why one of my areas of expertise involves helping others overcome these mental disorders.

Right now, over 20 million Americans have symptoms of either depression or anxiety and some even have symptoms of both. Many others exhibit the symptoms but have yet to link their symptoms to these mental disorders. In other words, the number of individuals afflicted is likely much higher than the numbers doctors are reporting. I offer counseling in Wichita and over the last 15 years, I’ve treated over 300 patients with symptoms of depression or anxiety ranging from mild to extreme. Through my Wichita counseling practice, I offer both short-term and long-term psychotherapy that involves Cognitive Behavioral and solution focused interventions, skill training, education, as well as approaches that are client-centered, supportive, insight-oriented or expressive. I also coach emotionally healthy people by phone who want to live more fulfilling lives and to learn to be more resistant to depression and anxiety.

At what point during therapy do you begin discussing the subject of natural remedies for depression and anxiety?

It’s difficult to offer a general answer to that question because all of my clients are unique. Many of the clients I work with are relatively normal people who are struggling with some anxiety and depression. I want them to know that there are things they can do to solve their problems, but I also want them to know that I can help them along the way to get rid of their depression and anxiety symptoms more quickly and more permanently by helping them learn to change the things that make them more prone to anxiety and depression. So I guess the answer is that I try to suggest natural remedies and follow-up with my suggestions as often as it makes sense.

I am a strong advocate of natural remedies for depression and anxiety because they have been proven effective. The natural remedies I recommend are activities that most individuals can do on their own, but as I said, more often they’re undertaken in combination with my counseling services. In many cases, counseling sessions help my patients get started on the right path to recovery and they help to keep them focused on their goals.

So you’re saying you advise treatments during your counseling sessions, one of which is the incorporation of natural remedies. Let’s focus on that subject now. Which of the natural remedies for depression and anxiety do you believe are most effective?

Since depression and anxiety are both classified as disorders of the mind, I feel very strongly that the first step on the road to recovery is developing a different mindset. For example, during my Wichita counseling sessions, I tell my patients that whenever they notice they’re having a pessimistic, negative thought they should try to counteract it by thinking a more positive thought, offering a prayer of thanksgiving, or counting their blessings. I also believe that an individual has to work at being more optimistic because pessimism is highly correlated to depression. Now I realize that these types of changes are easy for me to suggest but they’re difficult for many of my patients to implement. That’s why I feel the most effective treatment approach is to have someone like me, a trained counseling professional, guide affected individuals through the process of changing their ways of thinking.

Are there other ways that people can change their thought patterns?

Oh yes, of course. You’ve probably heard that misery loves company, and those who are depressed or anxious consciously or unconsciously tend to seek out others who are equally down, pessimistic or fearful. Quite frankly, many have no choice because optimistic individuals don’t like to be around others who can’t say or think anything positive.

I believe that getting out of bed, getting dressed and finding someone with a positive and supportive attitude to talk with is one effective way to change thought patterns. I also am strongly opposed to withdrawing from social contacts for more than short periods of time. When I learn a patient is living this way, I focus my counseling on modifying this behavior. If a patient doesn’t have a social circle to tap into, I suggest finding a place to volunteer to help others. So many organizations need volunteers and that need makes it easy to find an opportunity that matches a person’s interests. Volunteering is a great way to lift a person’s mood and equally important, it helps the person reduce the tendency to brood about his or her own troubles. 

Besides relying on others, are there any activities a person can do alone to help change his or her negative thought patterns? If so, can you share your favorites?

Yes, there are several ways individuals can start turning their negative, pessimistic and fearful thoughts into positive ones. One approach is to keep a journal. Some people aren’t good at writing, but I remind them that a personal journal isn’t supposed to be a college term paper. The act of writing alone is an effective way of getting those negative thoughts out of the head. Believe it or not, many of my patients have told me during counseling that writing has become somewhat of an addiction. It gives them something to look forward to and the act of writing offers a release.

Another useful tool is listening to positive affirmations. Ready-made positive affirmation tapes are available but some of my patients have made their own. When they’re struggling with negative thoughts, I suggest playing the positive thoughts that are similar to the thought they want to think. Praying is another effective remedy. And again, I tell my patients that they can pray even if they’re not church-goers. Prayer can be very effective at changing a person’s mood. I advise my patients to pray for changes in their moods, to pray for the perseverance to endure, to pray that they’ll be able to forgive those who have hurt them. And most importantly, I tell my patients to pray prayers of thankfulness. These natural remedies alone have helped many break the grips of depression and anxiety.

That really is amazing. What else have you come to realize during your 15 years of counseling in Wichita?

I’ve found that when those suffering from depression and anxiety resume their hobbies and start doing things for themselves, their attitudes and outlooks on life begin changing for the better. The hobby itself doesn’t matter. It can be dancing, singing, exercising, scrapbooking, collecting, gardening, drawing, painting, whatever. When a person draw or paints, he’s using the creative side of the brain which is why creative activities are excellent forms of expression. And I am a huge advocate of scrapbooking because it helps a person gather happy memories together into one place. Pulling out the happy memories is a great form of self-therapy whenever someone is feeling down.

So let me get this right. You’re suggesting that people can snap out of depression and anxiety by doing things they enjoy, changing the way they think and being around others? It all sounds so simplistic. What’s the catch?

There’s no catch but understand I am not suggesting that natural remedies alone are enough. They’re effective in combination with other treatment methods and that’s important to remember. I believe natural remedies work most effectively when practiced while under the guidance of a trained therapist.

Do you want to know what else I find interesting? Something as simple and as natural as laughing can work miracles. People who are depressed and who walk around waiting for the next bad thing in life to hit have lost the ability to laugh at life. Now I’m not saying that life is funny because I realize it’s a lot of hard work. But what I am saying is that these individuals need to find something that will make them laugh. Whether it happens by watching a funny movie, collecting jokes and humorous cartoons, or by renting a funny video, it doesn’t matter. What matters is that a healthy life needs laughter.

And you want to know what else helps deal with depression and anxiety? Sex. Yes, sex, and preferably with a spouse because I’m not advocating the carefree, risk-taking type. When a person makes love to his or her spouse, biochemical changes occur in the brain, especially when a person reaches orgasm. These biochemical changes act as natural anti-depressants and that’s a fact. Unfortunately this is a catch-22 type of situation because many depressed people have less desire for sexual activity. Even though it’s not as dramatic as orgasm, there is some positive effect simply by being touched by another person. So those without a spouse may find that getting a professional massage can be a suitable substitute.

I’ve also heard that exercise and diet can help with depression and anxiety. Do you agree or disagree, and can you elaborate on your opinion?

I strongly agree. In fact exercising and eating right are two very important natural remedies for depression and anxiety and here’s why. Exercising continuously for 35 minutes will insure that the brain starts releasing endorphins. Endorphins are the body’s natural mood lifters so any activity that can trigger their release will automatically help a person “feel better.” The most effective time to exercise is in the morning. That way, the endorphins will continue circulating throughout a person’s body all day long. And again, exercising doesn’t have to be extensive, expensive or exhaustive. In fact, in my opinion, activities such as walking or bicycling are the best choices. No special gear is required, each can be done practically anywhere and most importantly, it’s easy for most people to keep at these activities for at least 35 minutes without tiring and without becoming bored. I tell my patients to let nature help lift their moods by getting out and taking a walk in the most beautiful, natural setting they can find nearby.

As for diet, we’ve all heard about depressed people who eat pints of their favorite ice cream every night. But stopping that habit isn’t what I consider to be a natural remedy for depression or anxiety, although doing so is important for other reasons. What I mean by diet is ensuring that my patients get the recommended daily allowance (RDA) of the minerals magnesium and zinc. The majority of Americans do not get the RDA of magnesium, and a large number of others don’t get enough zinc.  Most of my patients are included in these figures which is why I often suggest mineral supplementation. Magnesium and zinc are critical building blocks for serotonin and other neurotransmitters that the body needs to help feel good. When people aren’t getting the minerals they need (as well as the vitamins) they are lowering their resistance to depression and inviting a chemical imbalance into the brain. 

Everyone benefits from adopting a healthier lifestyle by eating right and exercising moderately, especially my patients who suffer symptoms of depression and anxiety. As I’ve said earlier, I’ve witnessed this first-hand. I have even more examples. Would you like me to continue?

Yes, please go on. This is all very interesting.

Research has shown that Omega 3 essential fatty acids can help to improve moods, both in those with clinical depression and for those with less significant mood problems. During my counseling sessions, I help my patients learn about “good fats” like fish oil and flax oil, and then I encourage them to include these good fats in their diets. If my patients are dieting, I advise against low fat diets that are low in Omega 3 essential fatty acids. It’s good to reduce saturated fats and cut out hydrogenated oils, but don’t drastically limit all fats.  I also advise against the “low carbohydrate” style diet plans. The brain needs some carbohydrates to make adequate levels of neurotransmitters. To put it simply, those with depression or anxiety should steer clear of extreme diets that don’t meet all nutritional needs. To bring this topic to conclusion, my advice to my patients is to eat a nutritionally-balanced, heart-healthy diet. Research shows that depression and heart disease are highly linked.

We’re nearing an end to our interview and I have learned so much from our time together. If I was in a session with you right now at your Wichita counseling center and you were helping me with my depression or anxiety, what would you give me for a homework assignment?

I might suggest you try using aromatherapy with a scent you enjoy the moment you got home because your sense of smell is directly linked to your moods and can be effective at lifting your mood. Then I’d have you plan one activity that you want to get done today and I’d want you to do it when you got home. It’s so important not to load yourself with a to-do list that’s impossible for you to handle. I’d also have you check your home environment to make sure you’re getting some natural sunlight. If your home doesn’t get much natural light, I’d suggest you consider full-spectrum light tubes. Insufficient sunlight is a real mood modifier, especially in winter when too little sunlight can bring on or deepen depression. And finally, I’d suggest that you take time to pet your pet. Depending on what I know about your home situation, I might even suggest that you get yourself a pet if you don’t already have one that you can cuddle up with.

That doesn’t sound so difficult. If a patient of yours went home and did all the things you suggested during the counseling session, would he or she need to return for more counseling or would the depression and anxiety symptoms be gone?

The symptoms might not be gone, but it’s quite possible that the feelings of depression and anxiety would begin to lift, the individual would be encouraged and motivated, and positive changes would begin. I would, however, want to follow up with more counseling sessions to ensure that my patients allow the natural remedies I’ve suggested to become part of their routines. Depending on how long the depression and anxiety have persisted and how severe they are, it might take more than a dozen counseling sessions to get the full benefit and provide the most protection against the symptoms returning.  

My clients might need help learning skills such as how to break out of destructive relationship patterns or how to stop self-defeating behaviors. Therefore, I’d want to continue working through the other problems in their lives, the problems that may have caused the depression and/or anxiety in the first place.

And let’s talk about that for a moment. When those who are experiencing symptoms of depression and anxiety are involved in relationships that are not supportive, they’ve got to seek professional help to improve those relationships or they’ve got to learn how to find supportive people and choose supportive partners. Relationship problems are a major reason that people become depressed and/or anxious. The goal of my Wichita counseling practice is to be supportive and that’s the philosophy around which I’ve built my business.

Well, Susan, I do thank you for sharing your point of view on natural remedies for treating depression and anxiety. At this point, our interview is over. Would you like to provide the details of your Wichita counseling practice for those who are interesting in talking with you further?

Yes, and I want to thank you for having me as your guest speaker today. For more information simply visit my Wichita Counseling and Coaching Center website where you will be able to download a printer- friendly copy of this interview so you can refer back to it whenever necessary. You can also sign up to receive my free Emotional Wellness ezine. Each issue will be loaded with professional advice, tips and tricks for improving your emotional wellness. Remember, visit my Wichita Counseling and Coaching Center website to receive a printer-friendly transcript of this interview.

(This interview may be freely re-published on other websites and ezines, or passed along to others, as long as it is not altered or edited, including all paragraphs and links.)

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