The Happiest Choice:
Essential Tools for Everyone's Brain Feelings
Chapters 14-16
Essential Tools for Everyone's Brain Feelings
Chapters 14-16
[0. Table of Contents] [1. How to Use This Guide] [2. You Have Options] [3. What is Depression?] [4. What Causes Depression?] [5. The Road Map of Coping] [6. Activities and Hobbies] [7. Taking Care of Your Mind and Body] [8. Medicines for Depression and Anxiety] [9. Thoughts for Change] [10. Communication] [11. Depression Related to Life Experiences] [12. Advocacy, Volunteering, and Activism] [13. Managing a Depressive Episode] [14. Resources] [15. Conclusion] [16. Bibliography]
Purchase other great guides by Sage Liskey at etsy.com/shop/radcatpress or click the images below
|
|
|
|
|
14. Resources
I strongly suggest exploring other resources, especially for a more thorough explanation of the techniques outlined throughout this guide. Each perspective has its own strengths for giving you a better image of mental health and how to handle it or help others.
14.1 – Books
Nonviolent Communication: A Language of Compassion
In this book Marshall B. Rosenberg describes nonviolent communication (NVC), a very effective style of communication which relates all feelings and judgments to unmet needs. It covers much more than that though, including tools for practicing empathy, an analysis of hostile language commonly used in the United States, communicating with ourselves internally, how to express anger effectively, what it means not to judge others, and diffusing arguments. This book changed my life and I think it is essential in a world where very few have been taught how to communicate. It is well paired with video examples and local workshops.
<www.cnvc.org>
Pronoia Is The Antidote for Paranoia
Rob Brezsny presents an inspiring case for how amazing each and every one of our lives are. Normally found in weekly newspapers with his horoscope, Free Will Astrology, Brezsny's book pieces together why we are lucky and should be overflowing with joy every moment, even in the midst of difficult circumstances. This book is not for everyone, but in combination with Nonviolent Communication: A Language of Compassion, it is what finally helped me get and stay out of a three year depression. It is especially suggested for people who are tired of really serious self-help books and want something off-the-wall silly.
<www.freewillastrology.com>
The Heart of the Buddha's Teaching
In this book, Thich Nhat Hanh presents the fundamental teachings of Buddhist practice. These teachings are not so much religious or spiritual ones as they are a step-by-step guide to controlling emotions, learning mindfulness, navigating through suffering, and finding happiness and love in life.
That Which You Are Seeking Is Causing You to Seek
In this short book Cheri Huber presents a compilation of Zen inspired teachings about how different thought patterns create suffering. All ideas are well explained and formatted in such a way that make them easy to digest. I personally don't agree with everything written, but overall it is a great book to read many times over.
Quiet
Susan Cain presents a thorough analysis of introverts and extroverts, detailing important factors that keep the different mindsets content and happy.
Communicating Across the Divides in Our Everyday Lives
Don Schneider's book, Communicating Across The Divides In Our Everyday Lives, is a “psychological field manual for constructive dialogue about social and environmental concerns and the progress of civilization” (Schneider). It talks about different character styles that people communicate through and how to create meaningful conversations with people who disagree with your world views.
Man's Search for Meaning
Viktor Frankl writes about what creates true meaning in one's life.
The Power of Habit
Charles Duhigg explores how habits are formed and deformed.
How to Train a Wild Elephant & Other Adventures in Mindfulness
A book about practicing mindfulness. It includes many exercises and practices.
14.2 – Online and Local Resources
The Five and Fourteen Mindfulness Trainings
The Fourteen Mindfulness Trainings are a shorthand version of core Buddhist concepts westernized for easier understanding by Thich Nhat Hanh. He has also compiled them into an even shorter series known as the Five Mindfulness Trainings. They are not dogma, but rather good reminders for sources of suffering in life. I enjoy reading one or the other at least once a month because there is always some new insight to discover with the words packed so full of meaning. Both the Five and the Fourteen Mindfulness Trainings can be formally taken as vows in Thich Nhat Hanh's tradition, though even then, they are not dogma, but rather ideologies to strive for. This type of commitment is a very powerful method of habit reformation, and many people use it to help work through their suffering. Find the Five and the Fourteen Mindfluness Trainings at <www.plumvillage.org>.
The Icarus Project
“We are a network of people living with and/or affected by experiences that are commonly diagnosed and labeled as psychiatric conditions. We believe these experiences are mad gifts needing cultivation and care, rather than diseases or disorders. By joining together as individuals and as a community, the intertwined threads of madness, creativity, and collaboration can inspire hope and transformation in an oppressive and damaged world. Participation in The Icarus Project helps us overcome alienation and tap into the true potential that lies between brilliance and madness.” The Icarus Project website includes many free booklets covering various aspects of mental health.
<http://theicarusproject.net/>
Mind Freedom International
"In a spirit of mutual cooperation, MindFreedom leads a nonviolent revolution of freedom, equality, truth and human rights that unites people affected by the mental health system with movements for justice everywhere."
<www.mindfreedom.org>
Ted Talks
Ted Talks provides hundreds of informational seminar videos on different subjects. Ten to twenty minutes in length, they are often uplifting or provide insights into the amazing mental and physical abilities humans have inherent access to.
<www.tedtalks.com>
Search Engines
When you come across a situation you've never encountered, or are unsure how to proceed with one, use a search engine. Someone has probably gone through the same thing as you and written a guide about it online. These often include advice on how to navigate a situation, what to do in the future, and steps to speed recovery. Search engines are also helpful in finding support groups, therapists, etc. in your area.
AllAboutDepression.com
“For more than 10 years providing accurate, current, and relevant information about clinical depression to the public.”
<www.allaboutdepression.com>
Elephant Journal
The Elephant Journal has a great selection of short, thoughtful, and conscious articles that help illuminate how to navigate life. The articles vary in quality, but there are some gems everyday.
<www.elephantjournal.com>
15. Conclusion
I hope you have found inspiration and hope in the many options provided in this guide. This started as a simple research project without much direction, but became much more than that in the nearly three years it took to get to this point. In fact, it was more an exploration of myself, and a personal log of what worked and what did not work as I battled with ups and downs through love and loss, family and friends, and my own brain conundrums. I must admit to ignoring my mental health more frequently than I would like to have, but I’m glad to have seen a project to completion, and to now understand so much more about what it takes to be content and happy. Each and every day there is a new challenge to face, but with the right tools, with the right communities, and with the right thinking, I know it is possible to feel happily fulfilled. I wish you good luck in your endeavors toward finding the place you want to be!
16. Bibliography
American Cancer Society, Inc. "Vitamin B Complex." Cancer.org. May 2010. Web. 24 Apr. 2012.
Amin, Zenab, Turhan Canli, and C. Neill Epperson. "Effect of Estrogen-Serotonin Interactions on Mood and Cognition." Behavioral and Cognitive Neuroscience Reviews 4.1 (Mar. 2005): 43-58. Sage Publications. Behavioral and Cognitive Neuroscience. Web. 9 Jan. 2015. DOI: 10.1177/1534582305277152
Arasteh, Kamyar. "A Beneficial Effect of Calcium Intake on Mood." Journal of Orthomolecular Medicine 9.4 (1994): 199-204. The Center For The Improvement Of Human Functioning International. Web. 10 May 2012.
Arnstein Mykletun, et al. "Association Between Magnesium Intake And Depression And Anxiety In Community-Dwelling Adults: The Hordaland Health Study." The Australian And New Zealand Journal Of Psychiatry 43.1 (2009): 45-52. MEDLINE. Web. 10 May 2012.
Bair, Asatar. "8 Basic Kinds of Meditation (And Why You Should Meditate On Your Heart).” Institute for Applied Meditation. 12 Jun. 2010. Web. 23 Oct. 2014.
Bao, Ai-Min, et al. "Diurnal rhythm of free estradiol during
the menstrual cycle." European Journal of Endocrinology 148 (2003): 227-232. European Journal of Endocrinology. Web. 10 Jan. 2015.
Bashir N., et al. "The ironic impact of activists: Negative stereotypes reduce social change influence." European Journal of Social Psychology 43.7 (Dec. 2013): 614-626. Wiley Online Library. Web. 30 Jun. 2014. doi: 10.1002/ejsp.1983
Beck, Taylor. "Estrogen and female anxiety." Harvard Gazette. 9 Aug. 2012. Web. 9 Jan. 2014.
Benton, David. “Selenium Intake, Mood and Other Aspects of Psychological Functioning.” Nutritional Neuroscience 5.6 (Jan 2001): 363-374(12). Web. 10 May 2012. doi: http:// dx.doi.org/10.1080/1028415021000055925. Ingenta Connect. Web. 10 May 2012.
Bhatia, Subhash C., and Shashi K. Bhatia. "Diagnosis and Treatment of Premenstrual Dysphoric Disorder." American Family Physician 66.7 (1 Oct. 2002): 1239-1249. Web. 9 Nov. 2013.
BioMed Central. "Global depression statistics." ScienceDaily, 25 Jul. 2011. Web. 20 Feb. 2012.
Boelens, PA, RR Reeves, WH Replogle, and HG Koenig. "A Randomized Trial of the Effect of Prayer on Depression and Anxiety." International Journal of Psychiatry in Medicine 39.4 (2009): 377-392.
Brauser, Deborah. "Psychedelic Drugs May Reduce Symptoms of Depression, Anxiety, and OCD." MedScape News Today. 25 Aug 2010. Web. 25 Feb 2012.
"Breakfast." Wiktionary. Wikimedia Project. 27 Nov. 2014. Web. 11 Dec. 2014.
Brezsny, Rob. Pronoia. Berkeley: North Atlantic Books, 2009. Print.
Brown, Brene. "The power of vulnerability." Online video clip. TED. TEDxHouston. Filmed Jun. 2010. Web. 7 Aug. 2014.
B.S. Gupta and Uma Gupta. "Caffeine and Behavior." P. 21. 1999. Google Books. No Date. Web. 29 March 2012.
Busch, Sandi. "Wheat Bran Nutrition Information." Livestrong. 11 Mar. 2011. Web. 8 Aug. 2012.
Cajochen, Christian, et al. "Evidence that the Lunar Cycle Influences Human Sleep." Current Biology 23.15 (5 Aug. 2013): 1485-1488. Cell Press. Web. 8 Dec. 2014. doi: http://dx.doi.org/10.1016/j.cub.2013.06.029
C. Stough, et al. "Chronic MDMA (Ecstasy) Use, Cognition And Mood." Psychopharmacology 173.3/4 (2004): 434-439. Academic Search Premier. Web. 20 Feb. 2012.
Cain, Susan. Quiet. New York: Broadway Paperbacks, 2013. Print.
"Carbon Dioxide." Wisconsin Department of Health Services. 7 Aug. 2013. Web. 27 Aug 2013.
Carpenter, David, J. "St. John's Wort And S-Adenosyl Methionine As "Natural" Alternative To Conventional Antidepressants In The Era Of The Suicidality Boxed Warning: What Is The Evidence For Clinically Relevent Benefit?." Alternative Medicine Review 16.1 (2011): 17-39. CINAHL with Full Text. Web. 25 Mar. 2012.
Carrillo, J.A., and J. Benitez. "Clinically Significant Pharmacokinetic Interactions Between Dietary Caffeine And Medications." Clinical Pharmacokinetics 39.2 (2000): 127-153. Academic Search Premier. Web. 29 Mar. 2012.
Childs E, Hohoff, et al. "Association Between ADORA2A and DRD2 Polymorphisms and Caffeine-Induced Anxiety." Neuropsychopharmacology (2008) 33:2791-2800. National Institute of Health Public Access. Web. 29 March 2012.
Cloud, John. "Was Timothy Leary Right?" Time Magazine. 19 Apr 2007. Web. 25 Feb 2012.
Cohen, M, N Solowij, and V Carr. "Cannabis, Cannabinoids And Schizophrenia: Integration Of The Evidence." Australian & New Zealand Journal Of Psychiatry 42.5 (2008): 357-368. CINAHL with Full Text. Web. 21 Feb. 2012.
Coulston, CM, M Perdices, and CC Tennant. "The Neuropsychology Of Cannabis And Other Substance Use In Schizophrenia: Review Of The Literature And Critical Evaluation Of Methodological Issues." Australian & New Zealand Journal Of Psychiatry 41.11 (2007): 869-884. CINAHL with Full Text. Web. 22 Feb. 2012.
Columbia University. “Q & A On Bright Light Therapy.” No date. Web. 24 Feb 2012.
"Crocus sativus: Saffron Crocus." White Flower Farm. No Date. Web. 26 Mar 2012.
Crowther, Penny. "Vitamin D: Why We Need More Of The Sunshine Vitamin." Positive Health 167 (2010): 1. Alt HealthWatch. Web. 20 Feb. 2012.
Cuda, Gretchen. "Just Breathe: Body Has A Built-In Stress Reliever." NPR Books. 06 Dec. 2010. Web. 28 March 2014.
Cuddy, Amy. “You body language shapes who you are.” Online video clip. TED. TED. Filmed Jun. 2012. Web. 7 Aug. 2014.
Darakhshan J. Haleem, et al. "Long-Term Consumption Of Sugar-Rich Diet Decreases The Effectiveness Of Somatodendritic Serotonin-1A Receptors." Nutritional Neuroscience 11.6 (2008): 277-282. Academic Search Premier. Web. 10 Apr. 2012.
Davison, K. Michelle. "The Determinants of Food Intake in Individuals with Mood Disorders." University of Calgary. DSpace. Jan. 2010. Web. 10 Apr. 2012.
Davison, Karen M., and Bonnie J. Kaplan. "Nutrient Intakes Are Correlated With Overall Psychiatric Functioning In Adults With Mood Disorders." Canadian Journal Of Psychiatry 57.2 (2012): 85-92. Academic Search Premier. Web. 10 May 2012.
Daw, Jennifer. "Is PMDD real?" Monitor on Psychology 33.9 (Oct. 2002): 58. American Psychological Association. Web. 9 Nov. 2013.
Deans, Emily, M.D. “Could Soda and Sugar Be Causing Your Depression?” Psychology Today. Sussex Publishers, LLC. 24 May 2011. Web. 8 Feb 2012.
Degenhardt, L, W Hall, and M Lynskey. "Exploring The Association Between Cannabis Use And Depression." Addiction 98.11 (2003): 1493-1504. CINAHL with Full Text. Web. 21 Feb. 2012.
Delude, Cathryn M. "Brain researchers explain why old habits die hard." MIT News. 19 Oct 2005. Web. 20 Jun 2013.
Diamond, Jed. "What Your Doctor Won’t Tell You about Male Hormonal Cycles." Goodtherapy.org. 9 Oct. 2012. Web. 8 Jan. 2015.
"Dietary Supplement Fact Sheet: Vitamin D." Office of Dietary Supplements. National Institutes of Health. USA.gov. No date. Web. 15 Jul 2012.
Donovan, Patricia. "Afterbirth: Study Asks If We Could Derive Benefits from Ingesting Placenta. University of Buffalo. News Center. 27 Mar. 2012. Web. 8 Aug. 2012.
Dwyer, Anna, V., Dawn, L. Whitten, and Jason, A. Hawrelak. "Herbal Medicines, Other Than St. John's Wort, In The Treatment Of Depression: A Systematic Review." Alternative Medicine Review 16.1 (2011): 40-49. CINAHL with Full Text. Web. 22 Feb. 2012.
"Dysthymia." Mayo Clinic. 20 Dec. 2012. Web. 8 Nov. 2013.
E Singh, et al. "Diversified potentials of Ocimum sanctum Linn (Tulsi): An exhaustive survey." Journal of Natural Product and Plant Resource. 2012, 2 (1): 39-48. Scholars Research Library. Web. 19 Aug. 2013.
Edberg, Henrik. "How to Create an Abundance Mentality." The Positivity Blog. 30 Jan. 2008. Web. 16 Nov. 2012.
European College of Neuropsychopharmacology. "Birth season affects your mood in later life, new research suggests." ScienceDaily. ScienceDaily, 18 October 2014. Web. 7 Jan. 2015.
Evans, Dr. Mike. "23 and 1/2 Hours" Online Video. YouTube. 2 Dec 2011. Web. 20 Feb 2012.
Field T, Diego M, and Hernandez-Reif M. "Moderate pressure is essential for massage therapy effects." International Journal of Neuroscience 120.5 (May 2010): 381-385. US National Library of Medicine. Web. 23 Sep. 2013. doi: 10.3109/00207450903579475
Field, Tiffany M. “Massage therapy effects.” American Psychologist 53.12 (Dec. 1998): 1270-1281. Web. 10 Sep. 2013. doi: 10.1037/0003-066X.53.12.1270
Fournier J, et al. "Antidepressant Drug Effects and Depression Severity." The Journal of the American Medical Association 303.1 (2010): 47-53. Web. 25 Mar. 2012. doi: 10.1001/jama.2009.1943
G. Singh, et al. "Biological activities of Withania somnifera." Annuals of Biological Research 1.3 (2010): 56-63. Scholars Research Library. Web. 15 Oct. 2013.
Gail C. Farmer, et al. "Alcohol Use And Depression Symptoms Among Employed Men And Women." American Journal Of Public Health 77.6 (1987): 704-707. Academic Search Premier. Web. 20 Feb. 2012.
Gardiner, P, and KJ Kemper. "Natural" Remedies For Depression: Are They Safe? Do They Work?" Contemporary Pediatrics 23.9 (2006): 58. CINAHL with Full Text. Web. 5 Apr. 2012.
Gregoire, Carolyn. "The Surprising Link Between Gut Bacteria And Anxiety." Huffington Post. Science. 4 Jan. 2015. Web. 9 Jan. 2015.
"Griffonia simplicifolia." Siris Impex. No Date. Web. 24 Apr. 2012.
Grish, Kristina. "Dealing with PMS: The Benefits of Being Premenstural." Women's Health. 18 Nov. 2005. Web. 12 Jan. 2015.
Grohol, John M.. “Is Mindfulness-based Cognitive Therapy Effectiive?” PsychCentral. Web. 22 Feb. 2012.
Gross, Terry. "Bacterial Bonanza: Microbes Keep Us Alive." NPR Fresh Air from WHYY. 15 Sept. 2010. Web. 26 Jun. 2013.
Gross, Terry. "Habits: How They Form And How To Break Them." NPR Fresh Air from WHYY. 5 Mar. 2012. Web. 24 Jun. 2013.
Harrison, Lewis. Healing Depression Naturally. U.S.A.: Kensington, 2004. P. 63. Print.
Head, KA, and GS Kelly. "Nutrients And Botanicals For Treatment Of Stress: Adrenal Fatigue, Neurotransmitter Imbalance, Anxiety, And Restless Sleep." Alternative Medicine Review 14.2 (2009): 114-140. CINAHL with Full Text. Web. 22 Feb. 2012.
Hirschfeld RM. "History and evolution of the monoamine hypothesis of depression." Journal of Clinical Psychiatry 61 Suppl 6 (2000): 4-6. US National Library of Medicine. PubMed. Web. 11 May 2012.
Holick, Michael F. "Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease." The American Journal of Clinical Nutrition 80.6 (Dec. 2004): 1678S-1688S. Web. 7 Sep. 2013.
"How Much Sleep Do We Really Need?" National Sleep Foundation. No Date. Web. 26 Mar 2012.
Hughes, Edward. "Art Therapy As A Healing Tool For Sub-Fertile Women." Journal Of Medical Humanities 31.1 (2010): 27-36. Academic Search Premier. Web. 2 Mar. 2012.
J Sanmukhani, et al. "Efficacy and Safety of Curcumin in Major Depressive Disorder: A Randomized Controlled Trial." National Center for Biotechnology Information. U.S. National Library of Medicine. 6 Jul. 2013. Web. 17 Aug. 2013. doi: 10.1002/ptr.5025
Jackson, Justine. "Animal-Assisted Therapy: The Human-Animal Bond In Relation To Human Health and Wellness." Winona State University. P. 7-8. Spring 2012. Web. 6 Dec 2014.
"Jessica Green: Are we filtering the wrong microbes?" Jessica Green. Ted Talks. Aug. 2011. Web. 17 Apr. 2012.
Johnson JM, Nachtigall Lb, and Stern TA. "The effect of testosterone levels on mood in men: a review." Psychosomatics 54.6 (2013 Nov-Dec): 509-14. US National Library of Medicine. PubMed. Web. 9 Jan. 2015. doi: 10.1016/j.psym.2013.06.018.
Judith Paice, et al. "Art Therapy For Relief Of Symptoms Associated With HIV/AIDS." AIDS Care 21.1 (2009): 64-69. MEDLINE. Web. 2 Mar. 2012.
Kahneman, Daniel and Angus Deaton. "High income improves evaluation of life but not emotional well-being." Proceedings of the National Academy of Sciences of the United States of America 107.38 (21 Sep. 2010): 16489-16493. Web. 19 Sep. 2014.
Kemper, Kathi, and Suzanne Danhauer. "Music as Therapy." Southern Medical Journal 98.3 (2005): 282-288. US National Library of Medicine. PubMed. Web. 8 Dec. 2014.
Kenneth O. Carter, Michelle Olshan-Perlmutter, H. James Norton, and Michael O. Smith. “NADA Acupuncture Prospective Trial in Patients with Substance Use Disorders and Seven Common Health Symptoms.” Medical Acupuncture 23.3 (Sep. 2011): 131-135. Web. 23 Sep. 2013. doi:10.1089/acu.2010.0784
Kim, Pilyoung, et al. "Effects of childhood poverty and chronic stress on emotion regulatory brain function in adulthood." Proceedings of the National Academy of Sciences of the United States of America (21 Oct. 2013). Web. 25 Oct. 2013. doi: 10.1073/pnas.1308240110
Kirsch I, Deacon BJ, Huedo-Medina TB, Scoboria A, Moore TJ, et al. (2008) Initial Severity and Antidepressant Benefits: A Meta-Analysis of Data Submitted to the Food and Drug Administration. PLoS Med 5.2 (28 Feb 2008): e45. Web. 4 Apr. 2012. doi:10.1371/journal.pmed.0050045
Klein, Sarah. "Inflammatory Foods: 9 Of The Worst Picks For Inflammation." The Huffington Post. 21 Mar. 2013. Web. 10 Jan. 2015.
Kresser, Chris. "Is Depression a Disease-or a Symptom of Inflammation?" Chris Kresser. Nov. 2014. Web. 11 Jan. 2015.
Krishnan, Vaishnav and Nestler, Eric. "Linking Molecules to Mood: New Insight Into the Biology of Depression." American Journal of Psychiatry 167.11 (Nov. 2010): 1305-1320. Web. 25 Apr. 2012. doi: 10.1176/appi.ajp.2009.10030434
Kross E, Verduyn P, Demiralp E, Park J, Lee DS, et al. “Facebook Use Predicts Declines in Subjective Well-Being in Young Adults.” PLoS ONE 8.8: e69841. 14 Aug. 2013. Web. 29 Aug. 2013. doi:10.1371/journal.pone.0069841
Kwak, Hae-Soo, ed. Nano- and Microencapsulation for Foods. p. 227. West Sussex, UK: John Wiley & Sons, Ltd 2014. Google Book Search. Web. 8 Dec. 2014.
Laura A. G. Armas, et al. “Vitamin D2 Is Much Less Effective than Vitamin D3 in Humans.” The Journal of Clinical Endocrinology & Metabolism 89.11 (Nov. 2004): 5387-5391. Web. 22 Jul. 2012. doi: 10.1210/jc.2004-0360
Law, Bridget M. "Probing the depression-rumination cycle." American Psychological Association. 36.10 (Nov. 2005): 38. Web. 15 Sep. 2013.
Layton, Julia. "Is it true that if you do anything for three weeks it will become a habit?" howstuffworks. No date. Web. 20 Jun. 2013.
Lazar, Sara. “The Science of Mindfulness and Meditation.” University of Oregon, Willamette Hall, Room 110. Eugene, OR. 1 Nov. 2013. Symposium.
Levenson, CW. "Zinc: The New Antidepressant?" Nutrition Reviews 64.1 (2006): 39-42. CINAHL with Full Text. Web. 4 May 2012.
Levinson, F. Douglas and Walter E. Nichols. "Major Depression and Genetics.” Stanford School of Medicine. Stanford University. No date. Web. 28 Oct. 2013.
Lienhard H, John. "No. 883: Smiles That Make You Happy." Engines of Our Ingenuity. University of Houston. No Date. Web. Apr 14, 2012.
Logan, Alan C. "Omega-3 fatty acids and major depression: A primer for the mental health professional." Lipids in Health and Disease. 3: 25 (Nov. 2004). US National Library of Medicine. PubMed. Web. 2 Sep. 2012. doi: 10.1186/1476-511X-3-25
Lokuge S, Frey BN, Foster JA, Soares CN, Steiner M. "Depression in women: windows of vulnerability and new insights into the link between estrogen and serotonin." Journal of Clinical Psychiatry 72.11 (Nov. 2011): e1563-9. Web. 10 Jan. 2015.
Macy, Joanna. "The Work That Reconnects." Work That Reconnects Network. n.d. Web. 20 Sep. 2014.
M Brown, et al. "Dampness And Mold In The Home And Depression: An Examination Of Mold-Related Illness And Perceived Control Of One's Home As Possible Depression Pathways." American Journal Of Public Health 97.10 (2007): 1893-1899. CINAHL with Full Text. Web. 22 Feb. 2012.
Marano, Daniel A. "Soil Salvation." Psychology Today 41.5 (2008): 57-58. Academic Search Premier. EBSCO. Web. 6 Nov. 2009.
Marigold DC, Cavallo JV, Homes JG, Wood JV. “You can't always give what you want: The challenge of providing social support to low self-esteem individuals.” Journal of Personality and Social Psychology. 107.1. (Jul, 2014): 56-80. doi: 10.1037/a0036554. US National Library of Medicine. National Center for Biotechnology Information. Web. 29 Jun. 2014.
McGregor, Ian and Brian R. Little. “Personal Projects, Happiness, and Meaning: On Doing Well and Being Yourself.” Journal of Personality and Social Psychology 74.2 (1998): 494-512. US National Library of Medicine. National Center for Biotechnology Information. Web. 14 Oct. 2013.
"Meditation In Psychotherapy. An Ancient Spiritual Practice Is Finding New Uses In The Treatment Of Mental Illness." The Harvard Mental Health Letter / From Harvard Medical School 21.10 (2005): 1-4. MEDLINE. Web. 21 Feb. 2012.
MedlinePlus. "Depression." U.S. National Library of Medicine. National Institutes of Health. 25 Mar. 2012. Web. 8 Jul. 2013.
Miller, A. K. H.; Alston, Corsellis. "VARIATION WITH AGE IN THE VOLUMES OF GREY AND WHITE MATTER IN THE CEREBRAL HEMISPHERES OF MAN: MEASUREMENTS WITH AN IMAGE ANALYSER." Neuropathology and Applied Neurobiology 6.2: 119–132. 28 Jun. 2013. doi:10.1111/j.1365-2990.1980.tb00283.x. PMID 7374914
Nelson, Craig J.. “The Evolving Story of Folate in Depression and the Therapeutic Potential of L-Methylfolate.” American Journal of Psychiatry 169 (1 Dec. 2012): 1223-1225. Psychology Online. Web. 18 Jul. 2014. doi:10.1176/appi.ajp.2012.12091207
Newitz, Annalee. “Eat a Lunch That Keeps You Productive All Afternoon.” Life Hacker. 24 Aug. 2007. Web. 24 Feb. 2012.
Nonviolent Communication Training Course. Dir. Marshall B. Rosenberg. The Center For Nonviolent Communication, 2010. Audio CD. CD #3.
Paula Goolkasian, et al. "Effects Of Brief And Sham Mindfulness Meditation On Mood And Cardiovascular Variables." Journal Of Alternative & Complementary Medicine 16.8 (2010): 867-873. CINAHL with Full Text. Web. 22 Feb. 2012.
Pearlstein, Teri and Meir Steiner. "Premenstrual dysphoric disorder: burden of illness and treatment update." Journal of Psychiatry Neuroscience 33.4 (Jul. 2008): 291-301. National Center for Biotechnology Information. Web. 8 Nov. 2013.
"Phosphorus." University of Maryland Medical Center. 17 Jun. 2012. Web. 12 May 2012.
"Poor Diet Link To Depression And Anxiety." Australian Nursing Journal 19.3 (2011): 20. CINAHL with Full Text. Web. 8 Feb. 2012.
"Principles, The." Center For Sustainable Change. n.d. Web. Sep. 20, 2014.
procon.org. “Is medical marijuana an effective treatment for depression, bipolar disorders, anxiety, and similar mood disorders?” May 2005. Web. 8 Feb. 2012.
Rezaei, Ali, Eilyard Issabeagloo, and Javadsadigi Kordlar. "Study of Sedative, Preanaestheticand Anti-anxiety Effects of Herbal Extract of Motherwort (Leonuruscardiac) in Comparison with Diazepam in rat." Bulletin of Environment, Pharmacology and Life Sciences 3.2 (Jan. 2014): 67-71. Academy for Environment and Life Sciences, India. Web. 8 Aug. 2014.
Richard, Michael. “Best Air-Filtering House Plants According to NASA!” Mother Nature Network. 9 Feb 2009. Web. 21 Feb 2012.
Rosenberg, Marshall. Nonviolent Communication: A Language of Compassion. Encinitas: Puddle Dancer Press, 2002. Print.
Ross J. Baldessarini, et al. "Coffee And Cigarette Use: Association With Suicidal Acts In 352 Sardinian Bipolar Disorder Patients." Bipolar Disorders 11.5 (2009): 494-503. Academic Search Premier. Web. 20 Feb. 2012.
Ruiz-Belda, María-Angeles, José-Miguel Fernández-Dols, and Kim Barchard. "Spontaneous Facial Expressions Of Happy Bowlers And Soccer Fans." Cognition & Emotion 17.2 (2003): 315. Academic Search Premier. Web. 15 Apr. 2012.
Russell Geen et al. “The Facilitation of Aggression by Aggression: Evidence against the Catharsis Hypothesis.” Journal of Personality and Social Psychology 31.4 (Apr. 1975): 721-26. US National Library of Medicine. National Institutes of Health. Web. 13 Oct. 2013.
S. Meir, et al. "Expert Guidelines for the Treatment of Severe PMS, PMDD, and Comorbidities: The Role of SSRIs." Journal of Women's Health 15.1 (17 Jan. 2006): 57-69. Web. 8 Nov. 2013. doi:10.1089/jwh.2006.15.57
S. Korkmaz, et al. "Effects Of Green Buildings On Employee Health And Productivity." American Journal Of Public Health 100.9 (2010): 1665-1668. CINAHL with Full Text. Web. 22 Feb. 2012.
S. Steinberg, et al. "A Placebo-Controlled Study of the Effects of L-Tryptophan in Patients with Premenstrual Dysphoria." Tryptophan, Serotonin, and Melatonin Advances in Experimental Medicine and Biology 467 (1999): 85-88. Springer Link. Web. 8 Nov. 2013.
Scheel, KR, and JS Westefeld. "Heavy Metal Music and Adolescent Suicidality: An Empirical Investigation." Adolescence 34.134 (1999): 253-273.
Schimelpfening, Nancy. "What Are Cognitive Distortions?" About Health. Depression Coping Skills. 19 Dec. 2014. Web. 22 Dec. 2014.
Schneider, Don. Communicating Across The Divides In Our Everyday Lives. Elkdream Media. Dec. 2009. Front cover. Print.
Seligman ME, et al. "Positive psychology progress: empirical validation of interventions." American Psychological Association 60.5 (Jul.-Aug. 2005): 410-21. US National Library of Medicine. Web. 29 Oct. 2013.
Shaw, Kelly, Jane Turner, and Christopher Del Mar. "Are Tryptophan And 5-Hydroxytryptophan Effective Treatments For Depression? A Meta-Analysis*." Australian & New Zealand Journal Of Psychiatry 36.4 (2002): 488-491. Academic Search Premier. Web. 20 Feb. 2012.
Simopoulos AP. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomedicine and Pharmacotherapy 56(8) (Oct 2002): 365-79. The Center for Genetics, Nutrition and Health. PubMed. Web. 12 May 2012.
Siple, Molly. "Anti-Inflammatory Diet." Natural Health Mag. The American Media. No Date. Web. 10 Jan. 2015.
Smith, Andrew P. "Caffeine, Cognitive Failures And Health In A Non-Working Community Sample." Human Psychopharmacology: Clinical & Experimental 24.1 (2009): 29-34. Academic Search Premier. Web. 20 Feb. 2012.
Smith, Andrew P. and Amanda Wilds. "Effects of cereal bars for breakfast and mid-morning snacks on mood and memory." International Journal of Food Sciences and Nutrition 60.s4 (2009): 63-69. Web. 29 Dec. 2013. doi:10.1080/09637480802438305)
Smith, Caroline A, Phillipa PJ Hay, Hugh Macpherson. "Acupuncture for depression." John Wiley & Sons, Ltd. (Jan 2010). The Cochrane Library. Web. 23 Sep. 2013. doi: 10.1002/14651858.CD004046.pub3
Smith, Emily Esfahani. "There's More to Life Than Being Happy." The Atlantic. 2013 Jan 9. Web. 27 Feb. 2013.
Smith, Melinda, et al. "How to Sleep Better." HelpGuide.Org. Dec. 2011. Web. 25 Feb. 2012.
Sperm Bank, Inc. "8 Benefits of Male Masturbation." No date. Web. 25 Feb. 2012.
Szabadi, E. "St. John’s Wort And Its Active Principles In Depression And Anxiety." British Journal Of Clinical Pharmacology 62.3 (2006): 377-378. Academic Search Premier. Web. 20 Feb. 2012.
Szalavitz, Maia. "Ecstasy as Therapy: Have Some of its Negative Effects Been Overblown?" Time Healthland. 18 Feb. 2011. Web. 25 Feb. 2012.
Todd, Nivin. "Estrogen and Women's Emotions." WebMD. 31 May 2012. Web. 9 Jan. 2015.
Trapani, Gina. “Top 10 Ways to Sleep Smarter and Better.” Life Hacker. 10 Oct. 2007. Web. 24 Feb. 2012.
U Koch, et al. "Depression, Anxiety, Post-Traumatic Stress Disorder And Health-Related Quality Of Life And Its Association With Social Support In Ambulatory Prostate Cancer Patients." European Journal Of Cancer Care 19.6 (2010): 736-745. CINAHL with Full Text. Web. 22 Feb. 2012.
Vann, Madeline. "10 Healthy Ways to Manage PMS." Everyday Health. 12 Mar. 2012. Web. 12 Jan. 2015.
Villarreal, Christina. "Antidepressant medications: effective treatment for depression or pharmaceutical industry scam?" examiner.com. 26 Apr. 2010. Web. 25 Feb. 2012.
VITEX AGNUS - CASTUS. WebMD. N.D. Web. 8 Nov. 2013.
Weil, Andrew, M.D. "Q & A Library: Turmeric for Depression?" Dr. Weil. 26 Aug. 2013. Web. 17 Aug. 2013.
World's Healthiest Foods, The. “calcium.” No date. Web. 10 May 2012.
World's Healthiest Foods, The. “folate.” No date. Web. 20 Feb 2012.
World's Healthiest Foods, The. “iron.” No date. Web. 12 May 2012.
World's Healthiest Foods, The. “magnesium.” No date. Web. 10 May 2012.
World's Healthiest Foods, The. “omega-3 fatty acids.” No date. Web. 20 Feb 2012.
World's Healthiest Foods, The. “potassium.” No date. Web. 12 May 2012.
World's Healthiest Foods, The. “selenium.” No date. Web. 10 May 2012.
World's Healthiest Foods, The. “vitamin B12.” No date. Web. 20 Feb 2012.
World's Healthiest Foods, The. “vitamin C.” No date. Web. 10 May 2012.
World's Healthiest Foods, The. “zinc.” No date. Web. 10 May 2012.
Williamson, C. "Dietary Factors And Depression In Older People." British Journal Of Community Nursing 14.10 (2009): 422. CINAHL with Full Text. Web. 8 Feb. 2012.
Wyatt, Katrina M., et al. "Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review." BMJ 318.7195 (1999): 1375-1381. National Center for Biotechnology Information. Web. 8 Nov. 2013.
Young, Simon, N. "Bright Light For Nonseasonal Depression?" Journal Of Psychiatry & Neuroscience 36.5 (2011): E37-8. CINAHL with Full Text. Web. 23 Feb. 2012.
Zhang, Michelle, Line Robitaille, Shaun Eintracht, and L. John Hoffer. "Vitamin C Provision Improves Mood in Acutely Hospitalized Patients." Nutrition 27.5 (May 2011): 530-533. US National Library of Medicine. Web. 8 Dec. 2014. doi: 10.1016/j.nut.2010.05.016
Zhang-Jin Zhang, et al. “The effectiveness and safety of acupuncture therapy in depressive disorders: Systematic review and meta-analysis.” Journal of Affective Disorders 124.1 (Jul. 2010): 9-21. Web. 23 Sep. 2013. doi: 10.1016/j.jad.2009.07.005)
My Mind
Adapted from the Icarus Project 'Mad Map.'
My Triggers:
Things That Make Me Feel Better:
People I Can Call:
About the Author
Sage Liskey is an author, public speaker, peer counselor, community organizer, farmer, and artist based in the Pacific Northwest. Born and raised in Oregon, he now writes and leads workshops about community, sustainability and mental health. Visit <www.sageliskey.com> for upcoming events, informational booklets, and articles on personal growth and creating a better future.
I strongly suggest exploring other resources, especially for a more thorough explanation of the techniques outlined throughout this guide. Each perspective has its own strengths for giving you a better image of mental health and how to handle it or help others.
14.1 – Books
Nonviolent Communication: A Language of Compassion
In this book Marshall B. Rosenberg describes nonviolent communication (NVC), a very effective style of communication which relates all feelings and judgments to unmet needs. It covers much more than that though, including tools for practicing empathy, an analysis of hostile language commonly used in the United States, communicating with ourselves internally, how to express anger effectively, what it means not to judge others, and diffusing arguments. This book changed my life and I think it is essential in a world where very few have been taught how to communicate. It is well paired with video examples and local workshops.
<www.cnvc.org>
Pronoia Is The Antidote for Paranoia
Rob Brezsny presents an inspiring case for how amazing each and every one of our lives are. Normally found in weekly newspapers with his horoscope, Free Will Astrology, Brezsny's book pieces together why we are lucky and should be overflowing with joy every moment, even in the midst of difficult circumstances. This book is not for everyone, but in combination with Nonviolent Communication: A Language of Compassion, it is what finally helped me get and stay out of a three year depression. It is especially suggested for people who are tired of really serious self-help books and want something off-the-wall silly.
<www.freewillastrology.com>
The Heart of the Buddha's Teaching
In this book, Thich Nhat Hanh presents the fundamental teachings of Buddhist practice. These teachings are not so much religious or spiritual ones as they are a step-by-step guide to controlling emotions, learning mindfulness, navigating through suffering, and finding happiness and love in life.
That Which You Are Seeking Is Causing You to Seek
In this short book Cheri Huber presents a compilation of Zen inspired teachings about how different thought patterns create suffering. All ideas are well explained and formatted in such a way that make them easy to digest. I personally don't agree with everything written, but overall it is a great book to read many times over.
Quiet
Susan Cain presents a thorough analysis of introverts and extroverts, detailing important factors that keep the different mindsets content and happy.
Communicating Across the Divides in Our Everyday Lives
Don Schneider's book, Communicating Across The Divides In Our Everyday Lives, is a “psychological field manual for constructive dialogue about social and environmental concerns and the progress of civilization” (Schneider). It talks about different character styles that people communicate through and how to create meaningful conversations with people who disagree with your world views.
Man's Search for Meaning
Viktor Frankl writes about what creates true meaning in one's life.
The Power of Habit
Charles Duhigg explores how habits are formed and deformed.
How to Train a Wild Elephant & Other Adventures in Mindfulness
A book about practicing mindfulness. It includes many exercises and practices.
14.2 – Online and Local Resources
The Five and Fourteen Mindfulness Trainings
The Fourteen Mindfulness Trainings are a shorthand version of core Buddhist concepts westernized for easier understanding by Thich Nhat Hanh. He has also compiled them into an even shorter series known as the Five Mindfulness Trainings. They are not dogma, but rather good reminders for sources of suffering in life. I enjoy reading one or the other at least once a month because there is always some new insight to discover with the words packed so full of meaning. Both the Five and the Fourteen Mindfulness Trainings can be formally taken as vows in Thich Nhat Hanh's tradition, though even then, they are not dogma, but rather ideologies to strive for. This type of commitment is a very powerful method of habit reformation, and many people use it to help work through their suffering. Find the Five and the Fourteen Mindfluness Trainings at <www.plumvillage.org>.
The Icarus Project
“We are a network of people living with and/or affected by experiences that are commonly diagnosed and labeled as psychiatric conditions. We believe these experiences are mad gifts needing cultivation and care, rather than diseases or disorders. By joining together as individuals and as a community, the intertwined threads of madness, creativity, and collaboration can inspire hope and transformation in an oppressive and damaged world. Participation in The Icarus Project helps us overcome alienation and tap into the true potential that lies between brilliance and madness.” The Icarus Project website includes many free booklets covering various aspects of mental health.
<http://theicarusproject.net/>
Mind Freedom International
"In a spirit of mutual cooperation, MindFreedom leads a nonviolent revolution of freedom, equality, truth and human rights that unites people affected by the mental health system with movements for justice everywhere."
<www.mindfreedom.org>
Ted Talks
Ted Talks provides hundreds of informational seminar videos on different subjects. Ten to twenty minutes in length, they are often uplifting or provide insights into the amazing mental and physical abilities humans have inherent access to.
<www.tedtalks.com>
Search Engines
When you come across a situation you've never encountered, or are unsure how to proceed with one, use a search engine. Someone has probably gone through the same thing as you and written a guide about it online. These often include advice on how to navigate a situation, what to do in the future, and steps to speed recovery. Search engines are also helpful in finding support groups, therapists, etc. in your area.
AllAboutDepression.com
“For more than 10 years providing accurate, current, and relevant information about clinical depression to the public.”
<www.allaboutdepression.com>
Elephant Journal
The Elephant Journal has a great selection of short, thoughtful, and conscious articles that help illuminate how to navigate life. The articles vary in quality, but there are some gems everyday.
<www.elephantjournal.com>
15. Conclusion
I hope you have found inspiration and hope in the many options provided in this guide. This started as a simple research project without much direction, but became much more than that in the nearly three years it took to get to this point. In fact, it was more an exploration of myself, and a personal log of what worked and what did not work as I battled with ups and downs through love and loss, family and friends, and my own brain conundrums. I must admit to ignoring my mental health more frequently than I would like to have, but I’m glad to have seen a project to completion, and to now understand so much more about what it takes to be content and happy. Each and every day there is a new challenge to face, but with the right tools, with the right communities, and with the right thinking, I know it is possible to feel happily fulfilled. I wish you good luck in your endeavors toward finding the place you want to be!
16. Bibliography
American Cancer Society, Inc. "Vitamin B Complex." Cancer.org. May 2010. Web. 24 Apr. 2012.
Amin, Zenab, Turhan Canli, and C. Neill Epperson. "Effect of Estrogen-Serotonin Interactions on Mood and Cognition." Behavioral and Cognitive Neuroscience Reviews 4.1 (Mar. 2005): 43-58. Sage Publications. Behavioral and Cognitive Neuroscience. Web. 9 Jan. 2015. DOI: 10.1177/1534582305277152
Arasteh, Kamyar. "A Beneficial Effect of Calcium Intake on Mood." Journal of Orthomolecular Medicine 9.4 (1994): 199-204. The Center For The Improvement Of Human Functioning International. Web. 10 May 2012.
Arnstein Mykletun, et al. "Association Between Magnesium Intake And Depression And Anxiety In Community-Dwelling Adults: The Hordaland Health Study." The Australian And New Zealand Journal Of Psychiatry 43.1 (2009): 45-52. MEDLINE. Web. 10 May 2012.
Bair, Asatar. "8 Basic Kinds of Meditation (And Why You Should Meditate On Your Heart).” Institute for Applied Meditation. 12 Jun. 2010. Web. 23 Oct. 2014.
Bao, Ai-Min, et al. "Diurnal rhythm of free estradiol during
the menstrual cycle." European Journal of Endocrinology 148 (2003): 227-232. European Journal of Endocrinology. Web. 10 Jan. 2015.
Bashir N., et al. "The ironic impact of activists: Negative stereotypes reduce social change influence." European Journal of Social Psychology 43.7 (Dec. 2013): 614-626. Wiley Online Library. Web. 30 Jun. 2014. doi: 10.1002/ejsp.1983
Beck, Taylor. "Estrogen and female anxiety." Harvard Gazette. 9 Aug. 2012. Web. 9 Jan. 2014.
Benton, David. “Selenium Intake, Mood and Other Aspects of Psychological Functioning.” Nutritional Neuroscience 5.6 (Jan 2001): 363-374(12). Web. 10 May 2012. doi: http:// dx.doi.org/10.1080/1028415021000055925. Ingenta Connect. Web. 10 May 2012.
Bhatia, Subhash C., and Shashi K. Bhatia. "Diagnosis and Treatment of Premenstrual Dysphoric Disorder." American Family Physician 66.7 (1 Oct. 2002): 1239-1249. Web. 9 Nov. 2013.
BioMed Central. "Global depression statistics." ScienceDaily, 25 Jul. 2011. Web. 20 Feb. 2012.
Boelens, PA, RR Reeves, WH Replogle, and HG Koenig. "A Randomized Trial of the Effect of Prayer on Depression and Anxiety." International Journal of Psychiatry in Medicine 39.4 (2009): 377-392.
Brauser, Deborah. "Psychedelic Drugs May Reduce Symptoms of Depression, Anxiety, and OCD." MedScape News Today. 25 Aug 2010. Web. 25 Feb 2012.
"Breakfast." Wiktionary. Wikimedia Project. 27 Nov. 2014. Web. 11 Dec. 2014.
Brezsny, Rob. Pronoia. Berkeley: North Atlantic Books, 2009. Print.
Brown, Brene. "The power of vulnerability." Online video clip. TED. TEDxHouston. Filmed Jun. 2010. Web. 7 Aug. 2014.
B.S. Gupta and Uma Gupta. "Caffeine and Behavior." P. 21. 1999. Google Books. No Date. Web. 29 March 2012.
Busch, Sandi. "Wheat Bran Nutrition Information." Livestrong. 11 Mar. 2011. Web. 8 Aug. 2012.
Cajochen, Christian, et al. "Evidence that the Lunar Cycle Influences Human Sleep." Current Biology 23.15 (5 Aug. 2013): 1485-1488. Cell Press. Web. 8 Dec. 2014. doi: http://dx.doi.org/10.1016/j.cub.2013.06.029
C. Stough, et al. "Chronic MDMA (Ecstasy) Use, Cognition And Mood." Psychopharmacology 173.3/4 (2004): 434-439. Academic Search Premier. Web. 20 Feb. 2012.
Cain, Susan. Quiet. New York: Broadway Paperbacks, 2013. Print.
"Carbon Dioxide." Wisconsin Department of Health Services. 7 Aug. 2013. Web. 27 Aug 2013.
Carpenter, David, J. "St. John's Wort And S-Adenosyl Methionine As "Natural" Alternative To Conventional Antidepressants In The Era Of The Suicidality Boxed Warning: What Is The Evidence For Clinically Relevent Benefit?." Alternative Medicine Review 16.1 (2011): 17-39. CINAHL with Full Text. Web. 25 Mar. 2012.
Carrillo, J.A., and J. Benitez. "Clinically Significant Pharmacokinetic Interactions Between Dietary Caffeine And Medications." Clinical Pharmacokinetics 39.2 (2000): 127-153. Academic Search Premier. Web. 29 Mar. 2012.
Childs E, Hohoff, et al. "Association Between ADORA2A and DRD2 Polymorphisms and Caffeine-Induced Anxiety." Neuropsychopharmacology (2008) 33:2791-2800. National Institute of Health Public Access. Web. 29 March 2012.
Cloud, John. "Was Timothy Leary Right?" Time Magazine. 19 Apr 2007. Web. 25 Feb 2012.
Cohen, M, N Solowij, and V Carr. "Cannabis, Cannabinoids And Schizophrenia: Integration Of The Evidence." Australian & New Zealand Journal Of Psychiatry 42.5 (2008): 357-368. CINAHL with Full Text. Web. 21 Feb. 2012.
Coulston, CM, M Perdices, and CC Tennant. "The Neuropsychology Of Cannabis And Other Substance Use In Schizophrenia: Review Of The Literature And Critical Evaluation Of Methodological Issues." Australian & New Zealand Journal Of Psychiatry 41.11 (2007): 869-884. CINAHL with Full Text. Web. 22 Feb. 2012.
Columbia University. “Q & A On Bright Light Therapy.” No date. Web. 24 Feb 2012.
"Crocus sativus: Saffron Crocus." White Flower Farm. No Date. Web. 26 Mar 2012.
Crowther, Penny. "Vitamin D: Why We Need More Of The Sunshine Vitamin." Positive Health 167 (2010): 1. Alt HealthWatch. Web. 20 Feb. 2012.
Cuda, Gretchen. "Just Breathe: Body Has A Built-In Stress Reliever." NPR Books. 06 Dec. 2010. Web. 28 March 2014.
Cuddy, Amy. “You body language shapes who you are.” Online video clip. TED. TED. Filmed Jun. 2012. Web. 7 Aug. 2014.
Darakhshan J. Haleem, et al. "Long-Term Consumption Of Sugar-Rich Diet Decreases The Effectiveness Of Somatodendritic Serotonin-1A Receptors." Nutritional Neuroscience 11.6 (2008): 277-282. Academic Search Premier. Web. 10 Apr. 2012.
Davison, K. Michelle. "The Determinants of Food Intake in Individuals with Mood Disorders." University of Calgary. DSpace. Jan. 2010. Web. 10 Apr. 2012.
Davison, Karen M., and Bonnie J. Kaplan. "Nutrient Intakes Are Correlated With Overall Psychiatric Functioning In Adults With Mood Disorders." Canadian Journal Of Psychiatry 57.2 (2012): 85-92. Academic Search Premier. Web. 10 May 2012.
Daw, Jennifer. "Is PMDD real?" Monitor on Psychology 33.9 (Oct. 2002): 58. American Psychological Association. Web. 9 Nov. 2013.
Deans, Emily, M.D. “Could Soda and Sugar Be Causing Your Depression?” Psychology Today. Sussex Publishers, LLC. 24 May 2011. Web. 8 Feb 2012.
Degenhardt, L, W Hall, and M Lynskey. "Exploring The Association Between Cannabis Use And Depression." Addiction 98.11 (2003): 1493-1504. CINAHL with Full Text. Web. 21 Feb. 2012.
Delude, Cathryn M. "Brain researchers explain why old habits die hard." MIT News. 19 Oct 2005. Web. 20 Jun 2013.
Diamond, Jed. "What Your Doctor Won’t Tell You about Male Hormonal Cycles." Goodtherapy.org. 9 Oct. 2012. Web. 8 Jan. 2015.
"Dietary Supplement Fact Sheet: Vitamin D." Office of Dietary Supplements. National Institutes of Health. USA.gov. No date. Web. 15 Jul 2012.
Donovan, Patricia. "Afterbirth: Study Asks If We Could Derive Benefits from Ingesting Placenta. University of Buffalo. News Center. 27 Mar. 2012. Web. 8 Aug. 2012.
Dwyer, Anna, V., Dawn, L. Whitten, and Jason, A. Hawrelak. "Herbal Medicines, Other Than St. John's Wort, In The Treatment Of Depression: A Systematic Review." Alternative Medicine Review 16.1 (2011): 40-49. CINAHL with Full Text. Web. 22 Feb. 2012.
"Dysthymia." Mayo Clinic. 20 Dec. 2012. Web. 8 Nov. 2013.
E Singh, et al. "Diversified potentials of Ocimum sanctum Linn (Tulsi): An exhaustive survey." Journal of Natural Product and Plant Resource. 2012, 2 (1): 39-48. Scholars Research Library. Web. 19 Aug. 2013.
Edberg, Henrik. "How to Create an Abundance Mentality." The Positivity Blog. 30 Jan. 2008. Web. 16 Nov. 2012.
European College of Neuropsychopharmacology. "Birth season affects your mood in later life, new research suggests." ScienceDaily. ScienceDaily, 18 October 2014. Web. 7 Jan. 2015.
Evans, Dr. Mike. "23 and 1/2 Hours" Online Video. YouTube. 2 Dec 2011. Web. 20 Feb 2012.
Field T, Diego M, and Hernandez-Reif M. "Moderate pressure is essential for massage therapy effects." International Journal of Neuroscience 120.5 (May 2010): 381-385. US National Library of Medicine. Web. 23 Sep. 2013. doi: 10.3109/00207450903579475
Field, Tiffany M. “Massage therapy effects.” American Psychologist 53.12 (Dec. 1998): 1270-1281. Web. 10 Sep. 2013. doi: 10.1037/0003-066X.53.12.1270
Fournier J, et al. "Antidepressant Drug Effects and Depression Severity." The Journal of the American Medical Association 303.1 (2010): 47-53. Web. 25 Mar. 2012. doi: 10.1001/jama.2009.1943
G. Singh, et al. "Biological activities of Withania somnifera." Annuals of Biological Research 1.3 (2010): 56-63. Scholars Research Library. Web. 15 Oct. 2013.
Gail C. Farmer, et al. "Alcohol Use And Depression Symptoms Among Employed Men And Women." American Journal Of Public Health 77.6 (1987): 704-707. Academic Search Premier. Web. 20 Feb. 2012.
Gardiner, P, and KJ Kemper. "Natural" Remedies For Depression: Are They Safe? Do They Work?" Contemporary Pediatrics 23.9 (2006): 58. CINAHL with Full Text. Web. 5 Apr. 2012.
Gregoire, Carolyn. "The Surprising Link Between Gut Bacteria And Anxiety." Huffington Post. Science. 4 Jan. 2015. Web. 9 Jan. 2015.
"Griffonia simplicifolia." Siris Impex. No Date. Web. 24 Apr. 2012.
Grish, Kristina. "Dealing with PMS: The Benefits of Being Premenstural." Women's Health. 18 Nov. 2005. Web. 12 Jan. 2015.
Grohol, John M.. “Is Mindfulness-based Cognitive Therapy Effectiive?” PsychCentral. Web. 22 Feb. 2012.
Gross, Terry. "Bacterial Bonanza: Microbes Keep Us Alive." NPR Fresh Air from WHYY. 15 Sept. 2010. Web. 26 Jun. 2013.
Gross, Terry. "Habits: How They Form And How To Break Them." NPR Fresh Air from WHYY. 5 Mar. 2012. Web. 24 Jun. 2013.
Harrison, Lewis. Healing Depression Naturally. U.S.A.: Kensington, 2004. P. 63. Print.
Head, KA, and GS Kelly. "Nutrients And Botanicals For Treatment Of Stress: Adrenal Fatigue, Neurotransmitter Imbalance, Anxiety, And Restless Sleep." Alternative Medicine Review 14.2 (2009): 114-140. CINAHL with Full Text. Web. 22 Feb. 2012.
Hirschfeld RM. "History and evolution of the monoamine hypothesis of depression." Journal of Clinical Psychiatry 61 Suppl 6 (2000): 4-6. US National Library of Medicine. PubMed. Web. 11 May 2012.
Holick, Michael F. "Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease." The American Journal of Clinical Nutrition 80.6 (Dec. 2004): 1678S-1688S. Web. 7 Sep. 2013.
"How Much Sleep Do We Really Need?" National Sleep Foundation. No Date. Web. 26 Mar 2012.
Hughes, Edward. "Art Therapy As A Healing Tool For Sub-Fertile Women." Journal Of Medical Humanities 31.1 (2010): 27-36. Academic Search Premier. Web. 2 Mar. 2012.
J Sanmukhani, et al. "Efficacy and Safety of Curcumin in Major Depressive Disorder: A Randomized Controlled Trial." National Center for Biotechnology Information. U.S. National Library of Medicine. 6 Jul. 2013. Web. 17 Aug. 2013. doi: 10.1002/ptr.5025
Jackson, Justine. "Animal-Assisted Therapy: The Human-Animal Bond In Relation To Human Health and Wellness." Winona State University. P. 7-8. Spring 2012. Web. 6 Dec 2014.
"Jessica Green: Are we filtering the wrong microbes?" Jessica Green. Ted Talks. Aug. 2011. Web. 17 Apr. 2012.
Johnson JM, Nachtigall Lb, and Stern TA. "The effect of testosterone levels on mood in men: a review." Psychosomatics 54.6 (2013 Nov-Dec): 509-14. US National Library of Medicine. PubMed. Web. 9 Jan. 2015. doi: 10.1016/j.psym.2013.06.018.
Judith Paice, et al. "Art Therapy For Relief Of Symptoms Associated With HIV/AIDS." AIDS Care 21.1 (2009): 64-69. MEDLINE. Web. 2 Mar. 2012.
Kahneman, Daniel and Angus Deaton. "High income improves evaluation of life but not emotional well-being." Proceedings of the National Academy of Sciences of the United States of America 107.38 (21 Sep. 2010): 16489-16493. Web. 19 Sep. 2014.
Kemper, Kathi, and Suzanne Danhauer. "Music as Therapy." Southern Medical Journal 98.3 (2005): 282-288. US National Library of Medicine. PubMed. Web. 8 Dec. 2014.
Kenneth O. Carter, Michelle Olshan-Perlmutter, H. James Norton, and Michael O. Smith. “NADA Acupuncture Prospective Trial in Patients with Substance Use Disorders and Seven Common Health Symptoms.” Medical Acupuncture 23.3 (Sep. 2011): 131-135. Web. 23 Sep. 2013. doi:10.1089/acu.2010.0784
Kim, Pilyoung, et al. "Effects of childhood poverty and chronic stress on emotion regulatory brain function in adulthood." Proceedings of the National Academy of Sciences of the United States of America (21 Oct. 2013). Web. 25 Oct. 2013. doi: 10.1073/pnas.1308240110
Kirsch I, Deacon BJ, Huedo-Medina TB, Scoboria A, Moore TJ, et al. (2008) Initial Severity and Antidepressant Benefits: A Meta-Analysis of Data Submitted to the Food and Drug Administration. PLoS Med 5.2 (28 Feb 2008): e45. Web. 4 Apr. 2012. doi:10.1371/journal.pmed.0050045
Klein, Sarah. "Inflammatory Foods: 9 Of The Worst Picks For Inflammation." The Huffington Post. 21 Mar. 2013. Web. 10 Jan. 2015.
Kresser, Chris. "Is Depression a Disease-or a Symptom of Inflammation?" Chris Kresser. Nov. 2014. Web. 11 Jan. 2015.
Krishnan, Vaishnav and Nestler, Eric. "Linking Molecules to Mood: New Insight Into the Biology of Depression." American Journal of Psychiatry 167.11 (Nov. 2010): 1305-1320. Web. 25 Apr. 2012. doi: 10.1176/appi.ajp.2009.10030434
Kross E, Verduyn P, Demiralp E, Park J, Lee DS, et al. “Facebook Use Predicts Declines in Subjective Well-Being in Young Adults.” PLoS ONE 8.8: e69841. 14 Aug. 2013. Web. 29 Aug. 2013. doi:10.1371/journal.pone.0069841
Kwak, Hae-Soo, ed. Nano- and Microencapsulation for Foods. p. 227. West Sussex, UK: John Wiley & Sons, Ltd 2014. Google Book Search. Web. 8 Dec. 2014.
Laura A. G. Armas, et al. “Vitamin D2 Is Much Less Effective than Vitamin D3 in Humans.” The Journal of Clinical Endocrinology & Metabolism 89.11 (Nov. 2004): 5387-5391. Web. 22 Jul. 2012. doi: 10.1210/jc.2004-0360
Law, Bridget M. "Probing the depression-rumination cycle." American Psychological Association. 36.10 (Nov. 2005): 38. Web. 15 Sep. 2013.
Layton, Julia. "Is it true that if you do anything for three weeks it will become a habit?" howstuffworks. No date. Web. 20 Jun. 2013.
Lazar, Sara. “The Science of Mindfulness and Meditation.” University of Oregon, Willamette Hall, Room 110. Eugene, OR. 1 Nov. 2013. Symposium.
Levenson, CW. "Zinc: The New Antidepressant?" Nutrition Reviews 64.1 (2006): 39-42. CINAHL with Full Text. Web. 4 May 2012.
Levinson, F. Douglas and Walter E. Nichols. "Major Depression and Genetics.” Stanford School of Medicine. Stanford University. No date. Web. 28 Oct. 2013.
Lienhard H, John. "No. 883: Smiles That Make You Happy." Engines of Our Ingenuity. University of Houston. No Date. Web. Apr 14, 2012.
Logan, Alan C. "Omega-3 fatty acids and major depression: A primer for the mental health professional." Lipids in Health and Disease. 3: 25 (Nov. 2004). US National Library of Medicine. PubMed. Web. 2 Sep. 2012. doi: 10.1186/1476-511X-3-25
Lokuge S, Frey BN, Foster JA, Soares CN, Steiner M. "Depression in women: windows of vulnerability and new insights into the link between estrogen and serotonin." Journal of Clinical Psychiatry 72.11 (Nov. 2011): e1563-9. Web. 10 Jan. 2015.
Macy, Joanna. "The Work That Reconnects." Work That Reconnects Network. n.d. Web. 20 Sep. 2014.
M Brown, et al. "Dampness And Mold In The Home And Depression: An Examination Of Mold-Related Illness And Perceived Control Of One's Home As Possible Depression Pathways." American Journal Of Public Health 97.10 (2007): 1893-1899. CINAHL with Full Text. Web. 22 Feb. 2012.
Marano, Daniel A. "Soil Salvation." Psychology Today 41.5 (2008): 57-58. Academic Search Premier. EBSCO. Web. 6 Nov. 2009.
Marigold DC, Cavallo JV, Homes JG, Wood JV. “You can't always give what you want: The challenge of providing social support to low self-esteem individuals.” Journal of Personality and Social Psychology. 107.1. (Jul, 2014): 56-80. doi: 10.1037/a0036554. US National Library of Medicine. National Center for Biotechnology Information. Web. 29 Jun. 2014.
McGregor, Ian and Brian R. Little. “Personal Projects, Happiness, and Meaning: On Doing Well and Being Yourself.” Journal of Personality and Social Psychology 74.2 (1998): 494-512. US National Library of Medicine. National Center for Biotechnology Information. Web. 14 Oct. 2013.
"Meditation In Psychotherapy. An Ancient Spiritual Practice Is Finding New Uses In The Treatment Of Mental Illness." The Harvard Mental Health Letter / From Harvard Medical School 21.10 (2005): 1-4. MEDLINE. Web. 21 Feb. 2012.
MedlinePlus. "Depression." U.S. National Library of Medicine. National Institutes of Health. 25 Mar. 2012. Web. 8 Jul. 2013.
Miller, A. K. H.; Alston, Corsellis. "VARIATION WITH AGE IN THE VOLUMES OF GREY AND WHITE MATTER IN THE CEREBRAL HEMISPHERES OF MAN: MEASUREMENTS WITH AN IMAGE ANALYSER." Neuropathology and Applied Neurobiology 6.2: 119–132. 28 Jun. 2013. doi:10.1111/j.1365-2990.1980.tb00283.x. PMID 7374914
Nelson, Craig J.. “The Evolving Story of Folate in Depression and the Therapeutic Potential of L-Methylfolate.” American Journal of Psychiatry 169 (1 Dec. 2012): 1223-1225. Psychology Online. Web. 18 Jul. 2014. doi:10.1176/appi.ajp.2012.12091207
Newitz, Annalee. “Eat a Lunch That Keeps You Productive All Afternoon.” Life Hacker. 24 Aug. 2007. Web. 24 Feb. 2012.
Nonviolent Communication Training Course. Dir. Marshall B. Rosenberg. The Center For Nonviolent Communication, 2010. Audio CD. CD #3.
Paula Goolkasian, et al. "Effects Of Brief And Sham Mindfulness Meditation On Mood And Cardiovascular Variables." Journal Of Alternative & Complementary Medicine 16.8 (2010): 867-873. CINAHL with Full Text. Web. 22 Feb. 2012.
Pearlstein, Teri and Meir Steiner. "Premenstrual dysphoric disorder: burden of illness and treatment update." Journal of Psychiatry Neuroscience 33.4 (Jul. 2008): 291-301. National Center for Biotechnology Information. Web. 8 Nov. 2013.
"Phosphorus." University of Maryland Medical Center. 17 Jun. 2012. Web. 12 May 2012.
"Poor Diet Link To Depression And Anxiety." Australian Nursing Journal 19.3 (2011): 20. CINAHL with Full Text. Web. 8 Feb. 2012.
"Principles, The." Center For Sustainable Change. n.d. Web. Sep. 20, 2014.
procon.org. “Is medical marijuana an effective treatment for depression, bipolar disorders, anxiety, and similar mood disorders?” May 2005. Web. 8 Feb. 2012.
Rezaei, Ali, Eilyard Issabeagloo, and Javadsadigi Kordlar. "Study of Sedative, Preanaestheticand Anti-anxiety Effects of Herbal Extract of Motherwort (Leonuruscardiac) in Comparison with Diazepam in rat." Bulletin of Environment, Pharmacology and Life Sciences 3.2 (Jan. 2014): 67-71. Academy for Environment and Life Sciences, India. Web. 8 Aug. 2014.
Richard, Michael. “Best Air-Filtering House Plants According to NASA!” Mother Nature Network. 9 Feb 2009. Web. 21 Feb 2012.
Rosenberg, Marshall. Nonviolent Communication: A Language of Compassion. Encinitas: Puddle Dancer Press, 2002. Print.
Ross J. Baldessarini, et al. "Coffee And Cigarette Use: Association With Suicidal Acts In 352 Sardinian Bipolar Disorder Patients." Bipolar Disorders 11.5 (2009): 494-503. Academic Search Premier. Web. 20 Feb. 2012.
Ruiz-Belda, María-Angeles, José-Miguel Fernández-Dols, and Kim Barchard. "Spontaneous Facial Expressions Of Happy Bowlers And Soccer Fans." Cognition & Emotion 17.2 (2003): 315. Academic Search Premier. Web. 15 Apr. 2012.
Russell Geen et al. “The Facilitation of Aggression by Aggression: Evidence against the Catharsis Hypothesis.” Journal of Personality and Social Psychology 31.4 (Apr. 1975): 721-26. US National Library of Medicine. National Institutes of Health. Web. 13 Oct. 2013.
S. Meir, et al. "Expert Guidelines for the Treatment of Severe PMS, PMDD, and Comorbidities: The Role of SSRIs." Journal of Women's Health 15.1 (17 Jan. 2006): 57-69. Web. 8 Nov. 2013. doi:10.1089/jwh.2006.15.57
S. Korkmaz, et al. "Effects Of Green Buildings On Employee Health And Productivity." American Journal Of Public Health 100.9 (2010): 1665-1668. CINAHL with Full Text. Web. 22 Feb. 2012.
S. Steinberg, et al. "A Placebo-Controlled Study of the Effects of L-Tryptophan in Patients with Premenstrual Dysphoria." Tryptophan, Serotonin, and Melatonin Advances in Experimental Medicine and Biology 467 (1999): 85-88. Springer Link. Web. 8 Nov. 2013.
Scheel, KR, and JS Westefeld. "Heavy Metal Music and Adolescent Suicidality: An Empirical Investigation." Adolescence 34.134 (1999): 253-273.
Schimelpfening, Nancy. "What Are Cognitive Distortions?" About Health. Depression Coping Skills. 19 Dec. 2014. Web. 22 Dec. 2014.
Schneider, Don. Communicating Across The Divides In Our Everyday Lives. Elkdream Media. Dec. 2009. Front cover. Print.
Seligman ME, et al. "Positive psychology progress: empirical validation of interventions." American Psychological Association 60.5 (Jul.-Aug. 2005): 410-21. US National Library of Medicine. Web. 29 Oct. 2013.
Shaw, Kelly, Jane Turner, and Christopher Del Mar. "Are Tryptophan And 5-Hydroxytryptophan Effective Treatments For Depression? A Meta-Analysis*." Australian & New Zealand Journal Of Psychiatry 36.4 (2002): 488-491. Academic Search Premier. Web. 20 Feb. 2012.
Simopoulos AP. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomedicine and Pharmacotherapy 56(8) (Oct 2002): 365-79. The Center for Genetics, Nutrition and Health. PubMed. Web. 12 May 2012.
Siple, Molly. "Anti-Inflammatory Diet." Natural Health Mag. The American Media. No Date. Web. 10 Jan. 2015.
Smith, Andrew P. "Caffeine, Cognitive Failures And Health In A Non-Working Community Sample." Human Psychopharmacology: Clinical & Experimental 24.1 (2009): 29-34. Academic Search Premier. Web. 20 Feb. 2012.
Smith, Andrew P. and Amanda Wilds. "Effects of cereal bars for breakfast and mid-morning snacks on mood and memory." International Journal of Food Sciences and Nutrition 60.s4 (2009): 63-69. Web. 29 Dec. 2013. doi:10.1080/09637480802438305)
Smith, Caroline A, Phillipa PJ Hay, Hugh Macpherson. "Acupuncture for depression." John Wiley & Sons, Ltd. (Jan 2010). The Cochrane Library. Web. 23 Sep. 2013. doi: 10.1002/14651858.CD004046.pub3
Smith, Emily Esfahani. "There's More to Life Than Being Happy." The Atlantic. 2013 Jan 9. Web. 27 Feb. 2013.
Smith, Melinda, et al. "How to Sleep Better." HelpGuide.Org. Dec. 2011. Web. 25 Feb. 2012.
Sperm Bank, Inc. "8 Benefits of Male Masturbation." No date. Web. 25 Feb. 2012.
Szabadi, E. "St. John’s Wort And Its Active Principles In Depression And Anxiety." British Journal Of Clinical Pharmacology 62.3 (2006): 377-378. Academic Search Premier. Web. 20 Feb. 2012.
Szalavitz, Maia. "Ecstasy as Therapy: Have Some of its Negative Effects Been Overblown?" Time Healthland. 18 Feb. 2011. Web. 25 Feb. 2012.
Todd, Nivin. "Estrogen and Women's Emotions." WebMD. 31 May 2012. Web. 9 Jan. 2015.
Trapani, Gina. “Top 10 Ways to Sleep Smarter and Better.” Life Hacker. 10 Oct. 2007. Web. 24 Feb. 2012.
U Koch, et al. "Depression, Anxiety, Post-Traumatic Stress Disorder And Health-Related Quality Of Life And Its Association With Social Support In Ambulatory Prostate Cancer Patients." European Journal Of Cancer Care 19.6 (2010): 736-745. CINAHL with Full Text. Web. 22 Feb. 2012.
Vann, Madeline. "10 Healthy Ways to Manage PMS." Everyday Health. 12 Mar. 2012. Web. 12 Jan. 2015.
Villarreal, Christina. "Antidepressant medications: effective treatment for depression or pharmaceutical industry scam?" examiner.com. 26 Apr. 2010. Web. 25 Feb. 2012.
VITEX AGNUS - CASTUS. WebMD. N.D. Web. 8 Nov. 2013.
Weil, Andrew, M.D. "Q & A Library: Turmeric for Depression?" Dr. Weil. 26 Aug. 2013. Web. 17 Aug. 2013.
World's Healthiest Foods, The. “calcium.” No date. Web. 10 May 2012.
World's Healthiest Foods, The. “folate.” No date. Web. 20 Feb 2012.
World's Healthiest Foods, The. “iron.” No date. Web. 12 May 2012.
World's Healthiest Foods, The. “magnesium.” No date. Web. 10 May 2012.
World's Healthiest Foods, The. “omega-3 fatty acids.” No date. Web. 20 Feb 2012.
World's Healthiest Foods, The. “potassium.” No date. Web. 12 May 2012.
World's Healthiest Foods, The. “selenium.” No date. Web. 10 May 2012.
World's Healthiest Foods, The. “vitamin B12.” No date. Web. 20 Feb 2012.
World's Healthiest Foods, The. “vitamin C.” No date. Web. 10 May 2012.
World's Healthiest Foods, The. “zinc.” No date. Web. 10 May 2012.
Williamson, C. "Dietary Factors And Depression In Older People." British Journal Of Community Nursing 14.10 (2009): 422. CINAHL with Full Text. Web. 8 Feb. 2012.
Wyatt, Katrina M., et al. "Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review." BMJ 318.7195 (1999): 1375-1381. National Center for Biotechnology Information. Web. 8 Nov. 2013.
Young, Simon, N. "Bright Light For Nonseasonal Depression?" Journal Of Psychiatry & Neuroscience 36.5 (2011): E37-8. CINAHL with Full Text. Web. 23 Feb. 2012.
Zhang, Michelle, Line Robitaille, Shaun Eintracht, and L. John Hoffer. "Vitamin C Provision Improves Mood in Acutely Hospitalized Patients." Nutrition 27.5 (May 2011): 530-533. US National Library of Medicine. Web. 8 Dec. 2014. doi: 10.1016/j.nut.2010.05.016
Zhang-Jin Zhang, et al. “The effectiveness and safety of acupuncture therapy in depressive disorders: Systematic review and meta-analysis.” Journal of Affective Disorders 124.1 (Jul. 2010): 9-21. Web. 23 Sep. 2013. doi: 10.1016/j.jad.2009.07.005)
My Mind
Adapted from the Icarus Project 'Mad Map.'
My Triggers:
Things That Make Me Feel Better:
People I Can Call:
About the Author
Sage Liskey is an author, public speaker, peer counselor, community organizer, farmer, and artist based in the Pacific Northwest. Born and raised in Oregon, he now writes and leads workshops about community, sustainability and mental health. Visit <www.sageliskey.com> for upcoming events, informational booklets, and articles on personal growth and creating a better future.
Thanks for reading! Please consider supporting this book buying a physical copy, leaving a review on Amazon or Goodreads, or checking out Sage Liskey's other transformative work at www.sageliskey.com/rad-cat-press.html or etsy.com/shop/radcatpress.