A pacemaker for your brain? It helped one woman with her crippling depression

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Emily Hollenbeck lived with a deep, recurring depression she likened to a black hole, where gravity felt so strong and her limbs so heavy she could barely move. She knew the illness could kill her. Both of her parents had taken their lives.

She was willing to try something extreme: Having electrodes implanted in her brain as part of an experimental therapy.

Researchers say the treatment —- called deep brain stimulation, or DBS — could eventually help many of the nearly three million Americans like her with depression that resists other treatments. It’s approved for conditions such as Parkinson’s disease and epilepsy, and many doctors and patients hope it will become more widely available for depression soon.

A sample pacemaker-like device, used for deep brain stimulation therapy, and its electrodes which are implanted into a specific site in the brain are displayed at Mount Sinai West in New York on Dec. 20, 2023. AP Photo/Mary Conlon

The treatment gives patients targeted electrical impulses, much like a pacemaker for the brain. A growing body of recent research is promising, with more underway — although two large studies that showed no advantage to using DBS for depression temporarily halted progress, and some scientists continue to raise concerns.

Meanwhile, the Food and Drug Administration has agreed to speed up its review of Abbott Laboratories’ request to use its DBS devices for treatment-resistant depression.

“At first I was blown away because the concept of it seems so intense. Like, it’s brain surgery. You have wires embedded in your brain,” said Hollenbeck, who is part of ongoing research at Mount Sinai West. “But I also felt like at that point I tried everything, and I was desperate for an answer.”

 

‘Nothing else was working’

Hollenbeck suffered from depression symptoms as a child growing up in poverty and occasional homelessness. But her first major bout happened in college, after her father’s suicide in 2009. Another hit during a Teach for America stint, leaving her almost immobilized and worried she’d lose her classroom job and sink into poverty again. She landed in the hospital.

“I ended up having sort of an on-and-off pattern,” she said. After responding to medication for a while, she’d relapse.

She managed to earn a doctorate in psychology, even after losing her mom in her last year of grad school. But the black hole always returned to pull her in. At times, she said, she thought about ending her life.

She said she’d exhausted all options, including electroconvulsive therapy when a doctor told her about DBS three years ago.

“Nothing else was working,” she said.

She became one of only a few hundred treated with DBS for depression.

Hollenbeck had the brain surgery while sedated but awake. Dr. Brian Kopell, who directs Mount Sinai’s Center for Neuromodulation, placed thin metal electrodes in a region of her brain called the subcallosal cingulate cortex, which regulates emotional behavior and is involved in feelings of sadness.

The electrodes are connected by an internal wire to a device placed under the skin in her chest, which controls the amount of electrical stimulation and delivers constant low-voltage pulses. Hollenbeck calls it “continous Prozac.”

Doctors say the stimulation helps because electricity speaks the brain’s language. Neurons communicate using electrical and chemical signals.

In normal brains, Kopell said, electrical activity reverberates unimpeded in all areas, in a sort of dance. In depression, the dancers get stuck within the brain’s emotional circuitry. DBS seems to “unstick the circuit,” he said, allowing the brain to do what it normally would.

Hollenbeck said the effect was almost immediate.

This series of PET brain scan images provided by Mount Sinai in 2024 shows changes in patient Emily Hollenbeck with deep brain stimulation therapy. Analyzing the brain activity of DBS patients, researchers found a unique pattern that reflects the recovery process. Mount Sinai via AP

“The first day after surgery, she started feeling a lifting of that negative mood, of the heaviness,” said her psychiatrist, Dr. Martijn Figee. “I remember her telling me that she was able to enjoy Vietnamese takeout for the first time in years and taste the food. She started to decorate her home, which had been empty since she moved to New York.”

For Hollenbeck, the most profound change was finding pleasure in music again.

“When I was depressed, I couldn’t listen to music. It sounded and felt like I was listening to radio static,” she said. “Then on a sunny day in the summer, I was walking down the street listening to a song. I just felt this buoyancy, this, ‘Oh, I want to walk more, I want to go and do things!’ And I realized I’m getting better.”

She only wishes the therapy had been there for her parents.

 

The treatment’s history

The road to this treatment stretches back two decades when neurologist Dr. Helen Mayberg led promising early research.

But setbacks followed. Large studies launched more than a dozen years ago showed no significant difference in response rates for treated and untreated groups. Dr. Katherine Scangos, a psychiatrist at the University of California, San Francisco, also researching DBS and depression, cited a couple of reasons: The treatment wasn’t personalized, and researchers looked at outcomes over a matter of weeks.

Some later research showed depression patients had stable, long-term relief from DBS when observed over the years. Overall, across different brain targets, DBS for depression is associated with average response rates of 60 percent, one 2022 study said.

Treatments being tested by various teams are much more tailored to individuals today. Mount Sinai’s team is one of the most prominent researching DBS for depression in the U.S. There, a neuroimaging expert uses brain images to locate the exact spot for Kopell to place electrodes.

“We have a template, a blueprint of exactly where we’re going to go,” said Mayberg, a pioneer in DBS research and founding director of The Nash Family Center for Advanced Circuit Therapeutics at Mount Sinai. “Everybody’s brain is a little different, just like people’s eyes are a little further apart or a nose is a little bigger or smaller.”

Emily Hollenbeck, a deep brain stimulation therapy patient, demonstrates an EEG device that records brain activity as she reacts to short videos at Mount Sinai’s “Q-Lab” in New York on Dec. 20, 2023. D. AP Photo/Mary Conlon

Other research teams also tailor treatment to patients, although their methods are slightly different. Scangos and her colleagues are studying various targets in the brain and delivering stimulation only when needed for severe symptoms. She said the best therapy may end up being a combination of approaches.

As teams keep working, Abbott is launching a big clinical trial this year, ahead of a potential FDA decision.

“The field is advancing quite quickly,” Scangos said. “I’m hoping we will have approval within a short time.”

However some doctors are skeptical, pointing to potential complications such as bleeding, stroke, or infection after surgery.

Dr. Stanley Caroff, an emeritus professor of psychiatry at the University of Pennsylvania, said scientists still don’t know the exact pathways or mechanisms in the brain that produce depression, which is why it’s hard to pick a site to stimulate. It’s also tough to select the right patients for DBS, he said, and approved, successful treatments for depression are available.

“I believe from a psychiatric point of view, the science is not there,” he said of DBS for depression.

 

Moving forward

Hollenbeck acknowledges DBS hasn’t been a cure-all; she still takes medicines for depression and needs ongoing care.

She recently visited Mayberg in her office and discussed recovery. “It’s not about being happy all the time,” the doctor told her. “It’s about making progress.”

That’s what researchers are studying now — how to track progress.

Recent research by Mayberg and others in the journal Nature showed it’s possible to provide a “readout” of how someone is doing at any given time. Analyzing the brain activity of DBS patients, researchers found a unique pattern that reflects the recovery process. This gives them an objective way to observe how people get better and distinguish between impending depression and typical mood fluctuations.

Scientists are confirming those findings using newer DBS devices in a group of patients that includes Hollenbeck.

She and other participants do their part largely at home. She gives researchers regular brain recordings by logging onto a tablet, putting a remote above the pacemaker-like device in her chest, and sending the data. She answers questions that pop up about how she feels. Then she records a video that will be analyzed for things such as facial expression and speech.

Occasionally, she goes into Mount Sinai’s “Q-Lab,” an immersive environment where scientists do quantitative research collecting all sorts of data, including how she moves in a virtual forest or makes circles in the air with her arms. Like many other patients, she moves her arms faster now that she’s doing better.

Data from recordings and visits are combined with other information, such as life events, to chart how she’s doing. This helps guide doctors’ decisions, such as whether to increase her dose of electricity – which they did once.

On a recent morning, Hollenbeck moved her collar and brushed her hair aside to reveal scars on her chest and head from her DBS surgery. To her, they’re signs of how far she’s come.

She makes her way around the city, taking walks in the park and going to libraries, which were a refuge in childhood. She no longer worries that normal life challenges will trigger a crushing depression.

“The stress is pretty extreme at times, but I’m able to see and remember, even on a bodily level, that I’m going to be OK,” she said.

“If I hadn’t had DBS, I’m pretty sure I would not be alive today.”

 

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Modern Femininity – How to Overcome the Stress of Being Untraditional

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The gender roles traditionally assigned to women of a mother, daughter, sister, and wife have been parameters for judging a woman’s achievements. This is why society sees women moving towards modern femininity, gaining knowledge, learning about their rights, and moving beyond the limitations of traditional gender-defined roles.

They feel frightened and pressured women. This takes a toll on women’s mental health and stresses them. If you are also experiencing it, you are at the right place. Here, we will discuss modern femininity and how to overcome its stress.

What is Modern Femininity?

Modern femininity revolves around self-acceptance, self-love, and body positivity. Modern femininity, as the name entails, is the change in societal norms and women empowerment movements. Breaking old patterns that say femininity diminishes one’s capabilities or aspirations is challenging and sowing seeds for misinformation. It promotes women’s rights, challenges traditional stereotypes, and embraces individuality and self-expression.

What is Modern Femininity

It recognizes intersectionality, the challenges women face from different backgrounds, and raising voices for inclusivity and equality. Additionally, it is about self-care and well-being by prioritizing women’s physical, mental, and emotional health.

Another aspect of it is maintaining healthy relationships, consent, mutual respect, communication, and equality in intimate partnerships. Making informed choices, and instead of being each other’s enemy, supporting and uplifting each other instead of being enemies.

It emphasizes solidarity and collaboration and focuses on building a robust and inclusive community that challenges patriarchal norms and works toward gender equality.

Why is Modern Femininity a challenge?

The practices modern femininity teaches help women take their stand and make their mark. But embracing non-traditional femininity takes work. Society judges strong women, labels them, and passes comments, creating pressure on women who choose to deviate from these norms.

This is why understanding the characteristics of modern femininity and developing strategies to reduce stress is a must to deal with such situations. Here, we explain the same, so read on.

Characteristics of Modern Femininity

Characteristics of Modern Femininity

1. Empowerment:

Makes women understand their potential and take the rein of their lives into their own hands to pursue their goals and aspirations.

2. Equality:

Everyone talks about gender equality, but no one practices it. However, with modern femininity being advocated, equal opportunities and treatment are requested. Also, women now dare to challenge traditional gender roles and stereotypes.

3. Self-expression:

For ages, women have been suppressed and looked down upon. This has made them forget how to express themselves. They no longer consider their feelings and emotions important. However, with modern-day feminism, they are now re-learning to embrace their individuality and express themselves irrespective of diverse identities, interests, and styles.

4. Independence:

Often considered weak with modern femininity in place, women are now learning how to be self-reliant and financially independent and make decisions on their own without the fear of failure or any guilt or shame.

5. Justice:

Instead of implementing gender equality, talking about it sounds easy. Luckily, with modern femininity, women’s rights, gender equality, and uplifting females are no longer just on paper. As females become stronger, they are not learning to raise their voices and demand their rights.

No longer are they ready to accept gender-based violence, discrimination, and inhumane behavior. They are now opening up and discussing what happens behind closed doors and modern femininity gives this courage.

6. Free from stereotype:

Challenging social norms and traditions takes work as women face a lot of criticism, and sometimes they might find themselves standing alone. However, modern feminism is changing it by making females confident and giving them the courage to ask questions about the boundaries and stereotypes society follows to limit women’s potential.

7. Understanding cultural diversity:

In every culture, group, and sect, women are treated and seen differently. In a matriarchal society, women are paramount, while in a patriarchal she is treated below men. Modern femininity makes understanding this discrimination possible and raises awareness about women’s rights.

8. Unity:

Suppressing another woman is easier than promoting and opening doors for growth. Modern femininity teaches how, without jealousy, women can be compassionate, support, and uplift one another, fostering community and collective empowerment.

9. Body positivity:

Generally, women feel guilty about doing something for themselves. But modern femininity teaches them to focus on body positivity and emphasizes self-acceptance and self-love by celebrating diverse body types and appearances.

10. Emotional intelligence:

There is a thin line difference between empathy and sympathy. Present-day feminism teaches the expression and understanding of emotions. It values empathy, compassion, and nurturing relationships.

Modern-Day Feminism Examples

Spreading awareness about gender equality, women’s rights, and social justice comes under modern femininity. Here are some examples to explain it :

The #MeToo movement gained traction in 2017, shedding light on the frequency of sexual harassment and assault. It gives women confidence and bravery to tell their stories, question established conventions, and promote consent and respect.

Women have always struggled with workplace discrimination. Whether it is the salary, perks, or even the benefits, they always suffer. Modern femininity allows women to fight for their rights, break down barriers, and help handle gender-based prejudice and preconceptions obstructing women’s growth.

1. Reproductive Rights:

Recently, there was a lot of talk about my body and rights. The moment was part of modern feminism, where women fought for their rights and wanted control over deciding what they wanted to do with their bodies. Whether it is abortion, contraception, or comprehensive reproductive healthcare, they must have a say. This was part of modern feminism.

2. Gender-Based Violence:

As most consider women weak, vulnerable, and fragile, they show dominance through domestic abuse, sexual assault, and human trafficking. Current-day feminism spreads awareness, prevention, and assistance for survivors and legal and societal measures to hold offenders responsible.

3. Body Positivity and Beauty Standards:

Why should one be ashamed of what and how they are? Feminism encourages body positivity and opposes limited beauty standards. In regards to this, nowadays, women of color are being taken up as models. Different ads show color, and race doesn’t matter. It is making women appreciate varied body shapes, looks, and self-acceptance.

4. LGBTQ+ Rights:

Modern feminism understands being a part of the LGBTQ community is no crime. Hence, they fight for rights and equality and are against gender identity-based discrimination.

5. Women’s Political Representation:

Feminism speaks for justice and wants more female leaders. This will help everyone see what women have to put up with.

Difference between Feminism and Femininity

Feminism and femininity might sound similar, but they differ. Here’s what they mean and how they differ.

Feminism accepts that gender inequality isn’t right. There should be no discrimination, be it social, political, financial, or political, based on gender. Conversely, femininity is about obeying the traditions and rules society has set for females. In short, it is okay if women are kept suppressed in the name of values.

This clearly explains that the terms have different meanings. The former respects femininity, but it does not agree with the idea of being suppressed. As a multidimensional approach, it advocates accepting self and following things only when they seem right.

Whereas femininity is all about accepting cultural values, culture and abiding by them even if it means sacrificing. It is a cultural construct, and it changes as time, values, and goals change.

Tips to overcome the stress of being untraditional

Being unconventional takes work. It is standing against tradition, culture, and values society has set. When a person, especially a female, challenges these conventions, things get difficult, harming mental peace.

However, if you have decided to ask questions and get your rights, you can follow these tips to cope with the stress that being untraditional brings along.:

1. Acceptance of oneself:

Going against what has been followed for ages is a task. But this doesn’t mean that you should be ashamed of yourself. It is okay to think differently and ask for rights and equality. Never underestimate yourself just because others are talking negatively about you. They cannot understand self-compassion; hence, they will say whatever they want and ignore others.

2. Seek Help:

If going against societal norms makes you anxious, talk to your friends and family who understand you. If you know someone who has gone through something similar, talk to them; they will make you feel heard and give you a sense of belonging and confidence.

3. Educate Yourself:

You can only challenge a thing when you know its pros and cons. When you have partial knowledge, you cannot walk on the right path, so learn about things.

This will help you explain yourself and communicate your ideas better. You will also be able to deal with criticism and judgment from others, as you will be able to reply to them.

4. Establish limits:

You cannot keep everyone happy. Therefore, when you do things that make you happy, they may annoy others. Do not let this make you feel guilty or ashamed. Set boundaries and never let others affect you; embrace your thoughts and unconventional choices.

Try to minimize the interaction with unsupportive people, and if possible, disconnect with them. It will help them be emotionally and mentally well.

5. Mindfulness and Self-Care:

Dealing with criticism, judgments, and questions targeting you and your approach is difficult. It harms mental peace. Hence, to maintain mental well-being, get involved in activities like mindfulness meditation, hobbies that offer you joy, exercise, and follow a self-care routine. As you care for yourself, you will feel good and get the strength to fight through unconventional hurdles.

6. Concentrate on Your Values and Goals:

Determine your core values and long-term objectives. Remind yourself why you picked the unconventional road and its advantages. This will help you stay focused and resilient when facing societal pressure or criticism.

Remember that being unconventional is right. It is essential to prioritize your happiness and fulfillment. Each person’s path is unique, and embracing your originality may lead to personal progress and a genuine sense of self.

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Treatment of PPD with SSRIs: Long-Term Benefits for Both Mother and Child

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Although antidepressants, including selective serotonin reuptake inhibitors (SSRIs), are recommended for the treatment of postpartum depression (PPD), many women do not pursue or receive antidepressants for the treatment of PPD. While we have data supporting the effectiveness of SSRIs and the SNRI, venlafaxine, for the treatment of postpartum depression, we lack data regarding long-term maternal and child outcomes following treatment of PPD with an SSRI.

Based on data in non-postpartum populations of adults treated with antidepressants, we would expect to see improvements in functioning in mothers treated with antidepressants.

Does antidepressant treatment of the mother improve child outcomes?

Using longitudinal data from the Norwegian Mother, Father, and Child Cohort Study, researchers examined whether postpartum SSRI treatment moderated postpartum depression-associated adverse outcomes in mothers across the first five years of the child’s life.

In this cohort study, women were recruited at weeks 17 to 18 of pregnancy and were followed prospectively for five years after childbirth. Postpartum depression was defined as a score of 7 or greater on the 6-item version of the Edinburgh Postnatal Depression Scale. Maternal outcomes included self-reported depressive symptoms and relationship satisfaction from childbirth up to 5 years postpartum. Child outcomes included maternal-reported internalizing and externalizing problems, attention-deficit/hyperactivity disorder symptoms, and motor and language development at ages up to 5 years of age.

Among a total of 61,081 mother-child dyads, 8,671 (14.2%) (mean [SD] age, 29.93 [4.76] years) met the criteria for the diagnosis of PPD. A total of 177 women with PPD (2.0%; mean [SD] age, 30.20 [5.01] years) received postpartum SSRI treatment.

This was a naturalistic study, so there were notable differences between women who elected to use SSRIs for PPD versus those who did not elect to use them. For example, factors associated with not using an SSRI included lower parity (OR, 0.74; 95% CI, 0.59-0.92) and lower educational level (OR, 0.84; 95% CI, 0.71-0.99). Factors associated with SSRI use for PPD included more severe symptoms of depression during pregnancy (OR, 1.25; 95% CI, 1.13-1.36) and lifetime history of depression (OR, 6.98; 95% CI, 4.92-9.98). Eighty of the 177 women (45%) in the SSRI-treated PPD group had received SSRIs during pregnancy compared with only 352 of 8,494 (4%) in the non–non-SSRI-treated PPD group

Adverse Outcomes in Women with PPD Mitigated with SSRI Treatment

More severe PPD symptoms were associated with a range of adverse maternal and child outcomes. However, treatment of PPD with an SSRI attenuated the association between PPD and adverse outcomes, including maternal relationship satisfaction and maternal depressive symptoms at 6, 18, and 36 months and 5 years postpartum. In addition, PPD treatment with an SSRI was associated with a decreased risk of externalizing problems and attention-deficit/hyperactivity disorder in children up to 5 years of age.

The results of this large prospective cohort study are consistent with previous studies and confirm that PPD symptoms are associated with worse maternal and child outcomes, including recurrent depression in the mother, lower relationship satisfaction, and externalizing problems and ADHD symptoms in the children. However, this study also shows that treatment with an SSRI during the postpartum period was associated with a reduced risk of PPD-associated maternal mental health problems and child externalizing behaviors across the first five years of a child’s life.

This study is notable for the finding that only 2% of women with PPD received treatment with an antidepressant. This report does not include data on the frequency of non-pharmacologic treatment, including psychotherapy. We would expect that women with milder depressive symptoms might opt for psychotherapy; it is likely that many women in this cohort had more significant symptoms but did not seek or were not able to obtain psychotherapy or medication. It is also possible that the women received psychotherapy, but it did not appear to mitigate the risk for PPD-associated negative outcomes in their children. Although certain types of psychotherapy are effective for reducing depressive symptoms in the mother, we do not have data on child outcomes in women receiving psychotherapy.

The other important thing this study demonstrates is the long-term benefits of treatment with an SSRI; benefits were seen up until five years postpartum. Many questions remain; however, this study emphasizes the need for more aggressive treatment of mothers with PPD. In this study, only 2% of the women with PPD were treated with an SSRI. We do not know exactly what sort of intervention the rest of the women with PPD received. Presumably, some of those women received psychotherapy. What we do know is that 98% of the women with PPD were not treated with an antidepressant, and these women and their children had worse outcomes than their non-depressed or antidepressant-treated counterparts.

These findings suggest that postpartum SSRI treatment may have both short- and long-term benefits for women with postpartum depression and their offspring. This study provides valuable information for clinicians and women with postpartum depression who are making decisions regarding treatment. Previous studies have documented that SSRI antidepressants are effective for the treatment of PPD. This study indicates that SSRI treatment of PPD has long-term benefits for the mother–lower risk of recurrent depression, improved quality of relationships–and long-term benefits for the child–decreased risk of externalizing symptoms and ADHD symptoms.

Ruta Nonacs, MD PhD

References

Liu C, Ystrom E, McAdams TA. Long-Term Maternal and Child Outcomes Following Postnatal SSRI Treatment. JAMA Netw Open. 2023 Aug 1;6(8):e2331270.

 

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Late to Bed, Late to Rise: Could It Be Delayed Sleep Phase Syndrome?

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Late nights haven’t been new to me. When I’m studying for my tests or binge-watching the new K-drama, there have been nights when I went to sleep later than usual. But if delayed sleep is a common occurrence for you, then it could be more than just being a night owl. If you find yourself lying wide awake at night when the world is sleeping, then you might be a member of the exclusive club of Delayed Sleep Phase Syndrome (DSPS).

This circadian rhythm sleep disorder is not just about preferring night to daytime, it’s a biological issue that throws your internal clock in disarray. If you have this sleep disorder, then you find it  hard to go to sleep at an acceptable bedtime, meaning that your sleep is delayed by at least two hours. This sleep delay can also cause a delay in waking up, further disrupting your daily routine.

While delayed sleep phase syndrome is a common sleep disorder, it can mostly affect teens and younger adults. So, do you have DSPS? Or are you just a night owl? Let’s look at the symptoms of DSPS and how you can cure it!

Delayed Sleep Phase Syndrome Symptoms to Watch Out

Now, while the world is tucked in and enjoying a peaceful slumber, you’re counting sheep wide awake. This is the hallmark symptom of DSPS. If you have the delayed sleep phase syndrome, then you may experience a persistent delay in your sleep-wake cycle. You struggle to fall asleep at a reasonable hour and do not wake up until the late hours of the morning.

It’s not all about the timing, either. The delayed sleep phase syndrome comes with other symptoms as well, such as excessive daytime fatigue, irritability, and trouble waking up. Other delayed sleep phase syndrome symptoms can include;

What Causes Delayed Sleep Phase Syndrome?

Diving into the causes of DSPS, it can be safe to say that not one factor can be pinpointed. Researchers believe that a combo of genetics and an imbalance in the internal body clock can cause delayed sleep phase syndrome.

Other causes of delayed sleep phase syndrome can include;

1. Hormonal changes

During hormonal development, our body’s sleep cycle becomes longer, meaning later sleep-wake time. Teens experience DSPS more as they struggle most with hormonal imbalances and changes.

2. Psychological disorders

Delayed sleep phase syndrome can also be triggered by psychological conditions such as depression, anxiety, ADHD, and even obsessive-compulsive disorder (OCD).

3. Sleep disorders

Delayed sleep phase syndrome affects a lot of people, especially those already struggling with chronic insomnia.

4. Poor sleep routine

If you have poor sleep hygiene or routine, then you may struggle with DSPS too. Not getting enough light exposure, not having a proper sleep environment, and poor bedtime rituals can all contribute to delayed sleep phase syndrome.

Night Owl vs. DSPS: Is There a Difference?

Night Owl vs. DSPS

On the surface, delayed sleep phase syndrome might look a lot like night owl syndrome, but these two conditions are not the same. Night owls simply have a preference for staying up late but can easily adapt to a regular sleep schedule if needed, but with DSPS it’s not as simple as that.

The main difference between DSPS and being a night owl is that people with delayed sleep phase syndrome cannot reset their internal clocks. Night owls can easily reset their circadian rhythm, but it’s not easy for people with DSPS. At least, not without professional intervention.

Can DSPS Be Diagnosed?

More often than not, delayed sleep phase syndrome is misdiagnosed as depression and in other cases, as insomnia. If you feel that you or a loved one shows symptoms of DSPS, then reach out to a sleep specialist.

Can Delayed Sleep Phase Syndrome Be Cured?

Now that you’ve identified the symptoms of delayed sleep phase disorder in you, it’s time to look at the ways you can treat DSPS. Delayed sleep phase syndrome treatment options can include;

1. Light Therapy

This therapy includes the use of light boxes or SAD lamps to help reset your internal clock. These lamps can work well when you don’t get enough sunlight during the day. Insufficient natural light can disrupt the production of melatonin, the sleep hormone that regulates your circadian rhythm. These light therapy boxes can help fix that.

2. Chronotherapy:

You can also opt for chronotherapy where you gradually adjust your sleep-wake times by going to bed and waking up slightly later each day until you reach your desired bedtime and wake-up time. This is a good way to naturally adjust your body’s circadian rhythm without truly disrupting your sleep quality.

3. Cognitive-Behavioral Therapy

CBT techniques can also help you improve your sleep habits and reset your internal body clock. Your therapist can offer strategies that can help reframe your thoughts and behaviors and help your mind adjust to the idea of proper sleep.

4. Medications:

In some cases where therapies might not work, your doctor may prescribe medications such as melatonin supplements or other sleep medications to help you regulate your sleep patterns. It is recommended that you speak with your doctor before taking any medications and only take prescribed medications.

Living With Delayed Sleep Phase Syndrome: Coping Tips

Living with delayed sleep phase syndrome might not be easy, so I have some coping tips for you;

  • Use your nighttime energy for things that can help you improve your sleep and mindset. Write in a journal, paint, or try stargazing. Use the delayed sleep time to do something you enjoy.
  • Make your bedroom sleep-friendly by adding blackout curtains, noise-canceling headphones, and a comfortable mattress so that you can have a restful sleep.
  • Try to maintain a constant sleep schedule, even on weekends, to help regulate your internal clock. This will help signal your body constantly that there is a regular sleep schedule it needs to follow.

Wrapping Up…

When it comes to sleep disorders, delayed sleep phase syndrome is a unique one. While it may make you feel like a night owl, it’s important to know that there’s a difference between being a night owl and having DSPS. Sleeping late and waking late is not wrong, but when it disrupts your life and relationships, then it’s recommended that you seek professional help and get the right treatment.

Whether you’re a night owl by choice or by a circadian rhythm sleep disorder such as delayed sleep phase disorder, learn to embrace your sleep patterns and make the most of the time you get on your hands at night. Just remember to be patient as you work on resetting your sleep schedule.

 

Continue ReadingLate to Bed, Late to Rise: Could It Be Delayed Sleep Phase Syndrome?

What Is No Control Rule, And Why Is It Important After A Breakup

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Whether a long-term relationship or a fling, going through a breakup after being in contact with someone and sharing feelings can be emotionally challenging. The sadness, feeling of guilt, shame, and the roller coaster of conflicting emotions and uncertainties about how to move forward often gets overwhelming.

If you, too, are confused and just want to move on, one strategy that proves beneficial in this situation is the “No Contact Rule.” At first, following it might feel difficult because you need to cut off all the ties, but the truth is that if you want to move on, heal mentally and emotionally, and start living your life, this is the best route you can take. The rule needs to be followed for a minimum of 60 days

What is the No Contact Rule?

As the name explains, the No Contact Rule is refraining from communicating with your ex-partner after the breakup. It is a conscious effort to stop yourself from contacting your ex. You cannot call, text, interact over social media, or know about them through mutual friends. The explanation might not be something you would want to follow because you are hoping to revive the relationship.

However, you must follow the no-contact rule to heal from a breakup, stop thinking about the person, or overcome the hurt, emptiness, and sadness.

Benefits of No Contact Rule

1. You will heal from the emotional hurt:

Breakups take time to heal. They leave an emotional scar and drain you mentally and emotionally. This is why you are often tempted to contact your ex, talk to them, or know what they are doing.

But if you want to heal, you shouldn’t go back to them as talking to an ex-lover often makes you revisit the painful emotion, and the hurt you feel gets intense.

In such cases, when you follow the no-contact rule, you can give yourself time and space to heal and regain emotional stability to begin the healing journey.

2. You will get better clarity of things:

When you maintain a distance from your ex, you get clarity and can think about how the relationship was. Also, you can understand the relationship dynamics you shared, allowing you to analyze the situation objectively, free from the immediate emotional intensity of the breakup. This helps make well-informed decisions, and you can decide about your future without remorse.

3. You can say goodbye to codependency:

Staying in touch with the ex can make you codependent and might confuse you, thus undermining the sense of self-worth, and you might give the relationship more value than yourself.

The no-contact rule makes you independent and self-reliant, ensuring you don’t have to seek anyone’s help, even your ex-partner’s help, to do things or explain what you need and how you should achieve it.

4. You will be able to break unhealthy patterns:

When you stay in touch with the ex, you cannot escape the things or patterns you might have developed. If the relationship was toxic or there were frequent fights, you might still be following the same pattern.

The no-contact rule in such cases helps establish boundaries and clearly states that you are ready to move on and are all set to break the unhealthy cycle of fights, toxicity, and blame and take care of yourself.

5. You will allow yourself to grow:

Being in a relationship feels great. However, when this feeling overpowers, your partner might stop paying attention to individual growth. The no-contact rule after a breakup gives you a chance to pay attention to yourself, and you and your ex can now grow as individuals.

The separation provides the opportunity to pursue personal goals, interests, and self-improvement without the constraints of the relationship.

6. You will open doors for new opportunities:

While it’s natural to hold onto hope for rekindling the relationship, the No Contact Rule opens up the possibility of new connections and experiences.

It creates the space for you to meet new people, explore different interests, and find a healthier and more fulfilling relationship in the future.

How To Resist the Temptation of Breaking the Rule?

After a breakup, many people think they can get their partner back by going cold turkey, and when this doesn’t happen, they tend to break the “No Contact” rule. If you also feel the same and want to connect with your ex, think about why you took the step in the first place. If you took it to return to the ex, you should stop following it.

However, if you follow the rule because you want to overcome the pain and heal, here are some strategies to help you stay strong and committed:

1. The no-contact rule not only helps you take a conscious break but also makes you set strict and clear boundaries. Following the rules becomes easy once you set them and are clear about the goal.

2. Spend time with friends and family members who support and encourage you. They will help you remember the purpose of choosing the no-contact policy.

3. Think about your future and how you can use the time efficiently for your betterment. The time you used to spend thinking about your partner can now be used to your advantage. This will help you gain a new perspective and think clearly about what you want and how you want things to move. This helps create a better future.

4. Connect with your hobbies. Being with a partner might have disconnected you from the things you used to enjoy. Now that you are apart and don’t want to return, engage in the activities you like. When you do what you like, you will no longer feel that something is missing. The activities will keep you occupied, and avoiding the temptation of connecting with your ex will be easy.

5. Practice self-compassion and be kind and gentle with yourself. Acknowledge your feelings. You cannot forget the person in just a day or two, and it is okay. Be considerate towards yourself. The way you used to take care of others and yourself. Write down your thoughts and emotions. It will provide an outlet for your feelings and help you process them.

6. List the reasons why you are following “No Contact.” When you feel like connecting with your ex, think about all you want and how you can achieve it. Look at the things and how they have changed for you for good. Stay present in the moment and acknowledge any urges or cravings without acting on them.

7. If you cannot control yourself, tell yourself you will reconsider contacting your ex-partner later, but for now, you will follow the no-contact rule to which you are committed. Channel your energy into self-improvement and pursue goals that enhance your well-being and happiness.

8. If nothing is helping you, consider talking to a therapist or counselor who specializes in relationships and can provide guidance during this process.

 

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