ONLY R23.95 AUTUMN 2014
9 772308 271000
VOLUME 02 | ISSUE 04
: S R A L REGU
MOVE YOGA | RELATE QUIETING THE CRITIC WITHIN TRY COLOUR THERAPY | EAT HEALTHY OPTIONS
volume 02 | issue 04
10 14 16 20
COVER STORY: Jay & Michelle Barnes Embracing Bipolar Disorder
23 28 33 36 38 40 42
Omega-3s Why They’re So Good for You!
Michael Phelps Turning ADHD into an Advantage
Cathy Matthews Using Her Experiences to Help Others
Self-Acceptance vs Self-Esteem Is Trying to Improve Self-Esteem Bad for Your Emotional Stability?
PIETER DE JAGER
Antidepressants Underrated or Overprescribed?
fabulous book giveaways
Your Brain Whole, Halved and Quartered
pg 8, 9 & 46
MOVE: Yoga The Complete Mental Wellness Solution?
DO: Positive Affirmations How and Why They Work RELATE: The Inner Critic Quieting the Voice
TRY: Colour Therapy Balance Your Life with Rainbow Hues EAT: Healthy Options Aubergine, Feta & Tomato Salad Roasted Pepper & Tomato Soup
IN EVERY ISSUE... 03 Editor’s Notes
44 8 Steps for Mental Wellness
46 Resources Autumn2014 | 1
PUBLISHING EDITOR Jen Goy firstname.lastname@example.org CREATIVE DIRECTOR Angelique da Costa email@example.com BUSINESS DEVELOPMENT DIRECTOR Andrew Sullivan firstname.lastname@example.org ASSISTANT EDITOR Jean Jacobs email@example.com SOCIAL MEDIA Lara Potgieter firstname.lastname@example.org COPY EDITOR Anna Herrington email@example.com ADVERTISING ENQUIRIES firstname.lastname@example.org SUBSCRIPTION ENQUIRIES email@example.com EDITORIAL ENQUIRIES firstname.lastname@example.org PRINTED BY Tandym Print RETOUCHING BY Colour Extreme DISTRIBUTED BY Ezweni COPYRIGHT Turquoise Swan Media (Pty)Ltd. All rights reserved. Reproduction in whole or in part is prohibited without prior permission of the Editor.
Thrive is now available at selected Pick n Pay Pharmacies, CNAs and Exclusive Books. See
thrivemag.co.za for details.
Panel of Experts
Prof. Dan Stein BSc(Med), MBChB, FRCPC, PhD, DPhil Dr Judy Bentley MBChB, MMed(Psych), FCPsych(SA) Dr David Dennis MBChB, FCPsych(SA) Dr Neil Horn MBChB, FCPsych(UK) Dr Nazmeera Khamissa MBChB, MRCPsych(London), FCPsych(SA) Dr John Parker MBBCH, FCPsych(SA) Dr Arien van der Merwe MBChB, FRSCH(London), MISMA(UK) Zahava Aarons MA(Clin Psych) Engelie Brand MSc(Med App Psych), MA(Clin Psych) Equivalence Bradley Drake MSc(Clin Psych) Keri Drake BA(HMS) Honours(Biokinetics) Zureida Garda MA(Clin Psych) Tebogo Makgabo MA(Clin Psych) Corrie Davidson MA(Social Work) Dr Rene Jeannes M.Tech Homeopathy Beatrice Rabkin BSc(Nutr Med), Dip.Pharm Shona Saayman BSc(OT) Honours Dr Jaci Schultz M.Tech Homeopathy Nurain Tisaker BSocSc(Social Work) Honours LIFE COACHES: Godfrey Madanhire, Elmarie Potgieter, Susan Roy ACC. PCD. Our Panel of Experts
PERSONAL STORIES All personal stories in Thrive are real. However, due to the stigma surrounding mental illness, most people wish to remain anonymous. If you would like to make contact, email email@example.com. Your message will be forwarded to the person concerned.
are here to help! hello@ thrivemag.co.za
IS PUBLISHED BY
ON THE COVER Jay & Michelle Barnes PHOTOGRAPHY Pieter de Jager HAIR & MAKE-UP Shanaaz Surtie
Have you suffered from mental illness at some point in your life? Are you willing to tell your story and inspire others? Email us on firstname.lastname@example.org DISCLAIMER: The views and opinions expressed in this magazine are those of the contributors and not necessarily those of Thrive. Always consult a specialist before making any changes to your diet or medication.
204 Rustenburg Arcadia Road Rondebosch Cape Town PO Box 13551 Mowbray 7705 Tel: 021 685 1431
welcome editor’s notes
volume 02 | issue 04
I’d love to hear from you! email hello@ thrivemag. co.za
elcome to the Autumn 2014 issue! And yes, it’s been rather a long wait. Many thanks to our subscribers and regular readers for their kind patience. I decided to cancel the Summer 2013 issue. Not an easy decision to make – it never is when one has made a personal commitment to something – but a necessary and unavoidable one. I was approaching burnout. Eighteen months of hard work and minimal time off had taken its toll. Through my extensive experience of depression, I knew the signs: continual exhaustion coupled with a marked decrease in enthusiasm for a project which I knew I absolutely loved. I was also painfully aware of where those signs were pointing to, and that was, euphemistically, not a good place at all. And if I was to crumble, Thrive would crumble with me, making its name tragically ironic.
“PART OF ACCEPTING OUR LIMITATIONS IS FINDING A WAY TO WORK AROUND THEM.”
Follow us on...
So I took a break. After all, if nothing else, I needed to practice what I preach and one of those things is acceptance of (in my case) a predisposition to depression and learning to live alongside it. To successfully do the latter, it is important to learn about one’s triggers: firstly, what they are, secondly, how to recognise them, and thirdly, how to respond to them proactively. However, we live in a real world – a world where for any venture to be successful, things need to get done and deadlines need to be met. Part of accepting our limitations is finding a way to work around them, or at least to commit to realistically achievable goals. In my case, the solution was simple – I needed to get help. And so Team Thrive has more than doubled in size. And what a Team … without you Thrive would simply not be Thriving! Yours in Thrivational Wellness,
Sign up for...
our blog for bits and pieces of Thriving information and inspiration thrivemag.co.za
our twice monthly newsletter by going to thrivemag.co.za Autumn2014 | 3
HAVE YOU ENJOYED READING THRIVE? TELL US WHAT YOU THINK!
Understanding Family Members I subscribed to your magazine a few months ago and can’t wait for the next issue. There is a history of mental illness in my family and the articles in Thrive have helped put things into perspective. Before, I never really took the time to think about mental health issues. I look forward to reading more informative articles that can help sufferers and nonsufferers alike. Keep up the good work! Anonymous, Cape Town
I Am Not Alone … I’m a student and was given a copy of Thrive by the university’s wellness service. It’s filled with lots of useful information that has helped me immensely. I have suffered from intense anxiety for several years and
PROF. DAN STEIN BSc(Med), MBChB, FRCPC, PhD, DPhil Dan is Professor of Psychiatry and Head of the Department of Psychiatry & Mental Health at the University of Cape Town. He is also Director of the Medical Research Council (MRC) Unit on Anxiety & Stress Disorders. www.health.uct.ac.za
6 | Autumn2014
have recently been diagnosed with generalised anxiety disorder. I have found it difficult to talk to my friends about it, mostly as I’m scared that they will judge me. However, the magazine has shown me that lots of people suffer from mental illness and I am definitely not alone or abnormal. Hopefully in time I’ll pluck up courage to tell others about my experiences. Meantime I’ll be scanning the stores for the next issue! Thank you. Adrian, Cape Town
Accepting ADHD Many thanks for the feature on ADHD in the last issue of Thrive. I have been struggling with lack of focus and concentration as far back as I can remember. However, although I suspected I may have ADHD, for some reason I didn’t want it formally diagnosed. I guess I was scared of the label as I thought that it would make me feel inferior; also that if people knew,
DR NAZMEERA KHAMISSA MBChB, MRCPsych(London), FCPsych(SA) Nazmeera is an integrative psychiatrist in private practice in Pretoria. She believes that the search for health, wholeness and wellness goes deeper than simply the treatment of symptoms. www.puremind.co.za
they would treat me differently. What really stood out in the article was the fact that ADHD can be likened to any other physical challenge such as poor eyesight. If one couldn’t see properly one would have no problem getting help in the form of glasses. Yet, somehow one doesn’t feel the same way about a mental condition. I realised this doesn’t make sense and decided to book an appointment with an ADHD specialist. I was diagnosed and recommended, before going on medication, to investigate lifestyle changes in order to manage the condition. I’ve been seeing a nutritionist and a life coach, and it seems to be paying off. It’s early days but I’m optimistic that I will get on top of my disorder. Jenny Frame, Johannesburg Thanks to the readers who wrote in. We so appreciate hearing from you and are thrilled that Thrive is proving to be so helpful to so many.
DR JUDY BENTLEY MBChB, MMed(Psych), FCPsych(SA) Judy is a psychiatrist in private practice in Cape Town. She is on Thrive’s Panel of Experts and wrote the article 8 Steps for Mental Wellness on page 10. claremontneuropsych.co.za email@example.com
DEBBIE WILDING Debbie was a professional ballet dancer for many years and is now a yoga teacher based in Cape Town. She specialises in remedial yoga and also practices massage, reiki and the Bowen technique. debbiewilding27@ gmail.com
From the wintery depths of mental despair in the heart of poverty, comes the rebirth of hope through reconnection. Bring on the Spring! Visit Lentegeur Psychiatric Hospital on the impoverished Cape Flats in Cape Town and you’ll see, similar to many such hospitals, what looks like a prison. The purpose of the Spring Project is to redesign what a psychiatric hospital looks like, feels like, is and does, using ecological principles. Spring is about getting in touch with our roots as we blossom in the sunshine. This metaphor of spring as the rebirth of hope through connection is brought to life by the project through a series of strategies that involve the development of beautiful gardens, food cultivation, recycling and other rehabilitation projects, as well as a program of cultural revival. The project forms part of the
volume 02 | issue 04
programme for Cape Town World Design Capital 2014 and in September it will host a Spring Festival where, for a few days, the hospital will be opened up to the public to celebrate the “beauty and power of true healing”. There will be a series of cultural events as well as tours, lectures and demonstrations exhibiting the different forms of care on offer and examples of how these are being transformed through the project. To raise the funds necessary for this festival, a campaign has been launched on the crowdfunding website, Thundafund (modelled on the US site, Kickstarter). Lovely rewards (such as your name on a pebble lining the flower beds or a T-shirt) are offered for donations from as little as R10. Please help make this innovative and extremely worthwhile project a reality and visit thundafund.com/lentegeur
Various studies led by Lisa Miller, professor and director of clinical psychology and director of the Spirituality Mind Body Institute at Columbia University, have indicated that regular spiritual activity can help alleviate and protect against depression. These studies have been published in both the American Journal of Psychiatry (2012) and JAMA Psychiatry (2013). One study indicated a 90 percent decrease in major depression in high-risk adults who said they highly valued spirituality or religious affiliation. Another study showed that frequent engagement in meditation or other spiritual or religious practice resulted in a thickening of the brain cortex (the outer layer) in precisely the same regions that had otherwise shown thinning in people at high risk for depression. This could account for the enormous decrease in incidence of the condition.
“When ‘I’ is replaced by ‘We’, even illness becomes wellness” – HealthyPlace.com
Autumn2014 | 7
volume 02 | issue 04
3 COPIES UP FOR GRABS
SANE NEW WORLD RUBY WAX
Review by LARA POTGIETER Social Media Consultant & Contributing Writer
8 | Autumn2014
enowned comedian, author and mental health campaigner Ruby Wax’s Sane New World: Taming the Mind, is packed with useful information about managing the “bucking bronco of a mind” which governs all that we are and all that we do.
Wax earned a degree in mindfulnessbased cognitive therapy from Oxford University, and Sane New World condenses the most significant aspects of what she has learnt and makes them accessible to everyone – mental illness sufferers and non-sufferers alike. Sane New World is filled with frank accounts of her own psychological difficulties and attributes modern mental illness to the many pressures of today’s world, which is saturated with useless information and where everything is expected instantly. After her own burnout, Wax became interested in whether it was possible to take control of the workings of the mind. In her search for answers, she learnt much about the structure and operations of the brain. Through synopses, engaging analogies, accessible illustrations and laughout-loud humour, Sane New World offers readers a crash course in the understanding and best use of their brains. Wax’s academic and personal journey led her to the conclusion that it is indeed
possible to mould our brains by applying patient understanding and careful selfregulation. She recommends mindfulness, the practice of consciously paying attention to the present moment in a non-judgmental way. In Sane New World she says, “Mindfulness gives you some of the utensils to help you turn something you burnt and destroyed into something that tastes good and feels soothing.” Wax traces the development of the practice of mindfulness and outlines its potential to assist with issues such as self-control, the regulation of emotions, anxiety, feelings of disconnectedness, negative thoughts and addictive behaviours. Easy and practical exercises that can be used in the cultivation of mindfulness are also provided. What sets Sane New World apart from other books about mindfulness is not only the author’s sharp wit but her acknowledgement of the realities of using an ancient Eastern philosophy in a modern Western world. Instead of proposing a black-and-white solution, she advises readers on how best to marry the “doing” and “being” modes that are important in our daily lives, and provides alternative practices for those not sold on the mindfulness idea. A worthwhile read, Sane New World may be the resource you have been looking for in your attempt to befriend “the grenade at the bottom of the cookie jar” that is your brain.
FOR ONE OF THREE FREE COPIES OF SANE NEW WORLD Email firstname.lastname@example.org with your full name and title of the book.
The South African Depression and Anxiety Group was started in 1994 by Zane Wilson. She was motivated by her experience of severe panic disorder which resulted in her not being able to drive, go to restaurants or theatres, do any shopping or even stay at home alone. It took ten years for the correct diagnosis to be made and, after just four weeks of medication, all her symptoms disappeared and she was able to live a normal life again. She became aware how little help and support was available for people suffering from mental disorders and resolved to change this. From small beginnings, SADAG has grown to be the largest mental health NGO in South Africa. It has a 15-line call centre and is open from 8am to 8pm, seven days a week. There are over 100 volunteers and more than 220 support groups countrywide. It is certain that their mental health outreach programmes have reached thousands of people across South Africa during its 20-year existence, and they are guaranteed to reach many more in years to come. THRIVE SUPPORTS Well done, SADAG! SADAG BY sadag.org DONATING 5% OF ALL OUR email@example.com SUBSCRIPTION 0800 21 22 23 INCOME
volume 02 | issue 04
Good Medicine Patrick Holford
In his latest book, Patrick Holford cites that it 3 is not the lack of drugs, but rather the lack of COPIES good nutrition which is causing the plethora UP FOR of chronic diseases ailing our modern world. GRABS He covers over 75 of the worldâ€™s most common health problems and offers nutritional solutions to help prevent or reverse them. These solutions are all tried and tested and indicated to work, both in clinical research and in practice. Email firstname.lastname@example.org with your full name, phone number and title of the book.
Autumn2014 | 9
“Remember how far you’ve come, not just how far you have to go. You are not where you want to be, but neither are you where you used to be.” Unknown
Autumn2014 | 43
by Dr Judy Bentley MBChB, MMed(Psych), FCPsych(SA)
2 KNOW YOUR ILLNESS
1 SEE A DOCTOR If you have symptoms that are starting to affect your daily life, it’s time to see a doctor. Your GP is qualified to treat milder mental illnesses. However, if you have an illness such as depression that is causing you to stay away from work, affecting your relationships, or is recurrent, you need to ask for a referral to a psychiatrist who can give you a more accurate assessment and provide in-depth management. If necessary, your GP or psychiatrist will be able to refer you to a therapist for additional treatment.
Knowledge is power! Get to know the symptoms, signs, and what you can expect from your illness. Briefly record what you are experiencing each day. This will keep track of your improvement, and will show early signs of your symptoms worsening. This information is also extremely helpful to your doctor in assessing your progress. Research your illness and learn about ways to get and stay mentally well. However, make sure that the information comes from a reputable source.
3 TAKE YOUR MEDS NEED INSPIRATION?
See Thrive’s Regular Sections: EAT, MOVE, DO, RELATE & TRY! 44 | Autumn2014
If medication is prescribed, take it regularly. It is the only way to ensure that you get the response you want. If you have side effects, or notice anything unusual or undesirable while on the medication, speak to your doctor. Don’t just stop taking it. Stopping any medication suddenly can be dangerous or make you feel ill.
5 MOVE Exercise has been proven to reduce stress and improve recovery from depression. Keep moving!
4 EAT Eat regular meals even if you have very little appetite. Little and often is good for you. Keep up your intake of fruit and veg. Try not to give in to the temptation to live off carbohydrate-laden pastries and sweets. Choose low GI foods. This regulates your blood sugar and improves the functioning of your brain. It is particularly important for people who experience a lot of anxiety. A little of what you fancy does you good - eat a square or two of dark chocolate daily. Omega-3s help to protect your brain. Eat oily fish at least three times a week and/or take a supplement.
Remember: Always be gentle with yourself. Accept where you are at and set ‘baby step’ goals. Aim for progress and not perfection.
6 DO Sleep! Ensure that you keep regular hours as much as possible. Go to bed and get up at the same time each day regardless of whether it is during the week or on a weekend. Explore your creativity! Your brain needs stimulation to keep healthy. Get outdoors and soak up as much light and sunshine as possible. Even better, exercise outdoors. Explore stress management and relaxation activities. Find what works for you and do it!
7 RELATE The most important relationship is with yourself. Take time to work on this. Being part of a community is good for your mental health. Improve your relationship skills, and nurture old and new friendships. Get involved in giving back to your community in a way that works for you. Don’t isolate yourself no matter how much you feel like retreating. Contact with friends and family gives perspective and energy. If possible, see a therapist regularly.
8 NURTURE YOURSELF You can’t give to others if you have nothing left to give. Take time out regularly to recharge your batteries. Autumn2014 | 45
RESOURCES & USEFUL INFO. “because knowing where to get help is the first step to recovery …”
Yoga Cures Tara Stiles
3 COPIES UP FOR GRABS
Do you have a headache? A broken heart? PMS? Do you suffer from depression or anxiety? Or do you just need to chill out? There’s a yoga cure for each of these things. In Yoga Cures, Tara Stiles – owner of Strala Yoga in Manhattan, New York City – offers an A-to-Z guide of the poses you can do to target specific problems and get you feeling better right away. email@example.com with your full name, phone number and title of the book.
HELP-LINES SADAG Suicide Crisis Line 0800 567 567 SMS 31393 8am-8pm Pharmadynamics Police and Trauma Line 0800 20 50 26 8am-8pm AstraZeneca Bipolar Line 0800 70 80 90 8am-8pm Sanofi Aventis Sleep Line 0800 753 379 8am-8pm SADAG Mental Health Line 011 262 6396 8am-8pm
Department of Social Development Substance Abuse Line 0800 12 13 14 SMS 32312 24hr helpline Dr Reddy’s Help Line 0800 21 22 23 8am-8pm Lifeline www.lifeline.org.za National 0861 322 322 AIDS 0800 012 322 Stop Gender Violence 0800 150 150
Has your life turned upside down? Could this be depression? Go to www.mySupport.co.za for support and understanding.
INFO. FREE COUNSELLING Lifeline www.lifeline.org.za FAMSA www.famsa.org.za
PROFESSIONALS Psychiatrists www.sasop.co.za Psychologists www.psychotherapy. co.za
HELP ONLINE www.sadag.org www.health24.com www.psychcentral.com www.nami.org
SUPPORT GROUPS Contact SADAG for groups in your area 011 262 6396
ONLINE FORUMS www.bipolarsa.org.za www.psychcentral.com (select community) www.nami.org
67 Visagie Street, Monte Vista, 7460, South Africa Tel: +27 21 558 7252 | Fax: +27 21 558 7425 | Mobile: +27 82 584 9834
46 | Autumn2014
subscription form Fax completed form and proof of payment to 086 293 8495 or email firstname.lastname@example.org Name:
GUARANTEE YOURSELF EVERY ISSUE OF THRIVE. DELIVERED STRAIGHT TO YOUR DOOR … To subscibe, go to thrivemag.co.za, email email@example.com or use the subscription form.
Print subscriptions cost R97 for four issues, including postage. 5% donated to SADAG. Digital subscriptions cost R67 for four issues. 5% donated to SADAG.
TYPE OF SUBSCRIPTION Print & Digital: R97 Digital: R67
IN THE NEXT ISSUE...
Vitamins: Are You Running on Empty?
The Psychology of Happiness
MINDFULNESS FOR DEPRESSION & ANXIETY ANXIETY MANAGEMENT ORE!
& MUCH M
BANK DETAILS Bank: Standard Bank Account Name: Turquoise Swan Media Branch: Rondebosch Branch code: 025009 Account Number: 07 559 703 9 TERMS & CONDITIONS: • Please note that the print component of full subscriptions will be activated from the next issue. However, digital access, including viewing of the current issue, is immediate. • Rates only apply within RSA. For international rates, please visit thrivemag.co.za • Whilst we take all reasonable measures to ensure magazines are delivered timeously, we do not and can not attend to such deliveries ourselves. Magazines are dispatched to subscribers via the South African Post Office and we are therefore unable to guarantee timeous delivery of magazines, or that magazines shall necessarily reach their intended destination. Autumn2014 | 47
AT FIFTEEN, AMERICAN SWIMMER MICHAEL PHELPS BECAME THE YOUNGEST MALE TO HOLD A WORLD SPORTING RECORD IN MODERN TIMES. ELEVEN YEARS LATER, IN 2012, HE WENT ON TO BECOME THE MOST DECORATED ATHLETE IN OLYMPIC HISTORY. HOWEVER, HIS EXTRAORDINARY SUCCESS CAME AS A SURPRISE TO MANY.
48 | Autumn2014
S P L E H P L E A H IC M W O H IM H R O F K R O W IT E MAD When he was nine, Phelps was diagnosed with attention deficit hyperactivity disorder (ADHD), a condition which remains highly stigmatised despite advances in diagnosis and treatment. ADHD is thought to affect approximately seven percent of children between the ages of six and seventeen. If it remains undiagnosed, and therefore unmanaged, its symptoms continue into adulthood. The areas of the brain that can be involved in this disorder include the frontal lobes (which control our concentration, decision-making, memory and impulse-control processes), the limbic system (the origin of our emotions) and the inhibitory mechanisms of the cortex. Although the disorder does not affect the exact same areas of the brain, the symptoms are universal. In children, these include an inability to sit still, be quiet and concentrate on one task at a time, as well as attentionseeking behaviour and an increase in physical activity. Phelpsâ€™ kindergarten and elementary school teachers complained about his lack of focus, distracting behaviour and what they perceived as immaturity. He was prescribed stimulant medication which improved his concentration and enabled him to pay attention. However, even though the medication had no obvious negative side
effects, when he was eleven he decided that he no longer wished to take it. His treatment then took on the form of time management practices, structured daily routines and a healthy diet. From an early age, Phelps loved playing sport, and his involvement in swimming, baseball and lacrosse supported this lifestyle-orientated therapeutic strategy. Swimming, in particular, is a sport that requires a considerable amount of discipline. Early morning practices, weekend meets and repetitive training exercises necessitate focus and determination. In the swimming pool, Phelps cultivated the discipline he lacked in the classroom and, in the process, was able to release his pent-up energy and harness his focus. To this day, Phelps manages his life with strict physical training and an overall healthpromoting regimen. Watching him fly through the water with almost super-human determination, it is hard to imagine that he ever lacked the ability to focus on one thing at a time. He has found a passion that not only has made him a sporting hero, but has assisted him in every other area of his life. The question is not whether Michael Phelps rose to success despite his ADHD, but whether he achieved what he has because of it.