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    More People Are Using Ketamine For Depression – But How Safe Is It?

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    As we focus on mental health this October, it’s important to remember that of the many crises plaguing South Africa, depression is one of them. A 2022 study by Wits highlighted key findings: South Africans suffer higher rates of depression and anxiety than other countries. Only a quarter of those ever receive treatment. And, since treatments are subject to costly long-term psychologist visits or psychiatrist prescriptions, some people are turning to unconventional treatments. Among them, there’s a noted rise in people treating their symptoms with psychedelics. Now, there’s an increase in ketamine use to treat depression in cases where other medication has failed. Amazing, right? Not so much, say experts.Per experts, using ketamine for depression is a revelation (more on this below). However, the misuse as a party drug and the mounting unsupervised use as a treatment for depression is problematic.  “The anaesthetic drug can bring life-saving hope for people suffering treatment-resistant major depression or at severe risk of suicide. But unsupervised use or excessive dosages hold addictive and even lethal risks,” warned the South African Society of Psychiatrists (SASOP) in a recent press release.So… what is ketamine?Ketamine is an anaesthetic, originally used in animals since the 1960s. In humans, it’s been used to treat pain since the 1970s. It’s listed in the World Health Organization’s List of Essential Medicines as an anaesthetic. It’s also registered in South Africa for induction and maintenance of anaesthesia. If you were to break a bone, a doc might use ketamine instead of full anaesthesia.When it’s used recreationally, K produces dissociative sensations and hallucinations. Users report feeling relaxed, dream-like and nauseated. In its newest era, K is a breakthrough treatment for depression, with others claiming it works for other mental health conditions too.How does ketamine help with depression?Ketamine is available for off-label use. This means that regulations allow doctors to use it for purposes other than pain management. Studies have shown that it’s a viable treatment for depression and suicidal urges, especially in cases where other medications haven’t worked.“There is good evidence that ketamine in low doses, administered under controlled conditions with the necessary medical supervision, is an effective treatment for treatment-resistant major depression,” explains SASOP spokesperson, psychiatrist Dr Bavi Vythilingum. “It is also effective in acute cases of suicidal ideation, rapidly reducing the risk of life-threatening thoughts and acts.”How does it work? Image by Maxim Berg on Unsplash

    Per Dr Vythilingum, K improves the production and functioning of the neurotransmitter glutamate. This plays a role in mood, thought patterns and cognition.

    Ketamine has a different mechanism to traditional anti-depressant medications. And, it’s why medical researchers believe it to be at least part of the reason for its effectiveness where other treatments have failed. Unlike conventional antidepressants like SSRIs, which take weeks to work, the effects of ketamine are rapid. It also doesn’t work on the same brain receptors.READ MORE: Why Toxic Positivity Is Harmful And What To Say InsteadHow is ketamine for depression administered?To use ketamine for depression, you’re meant to head to a treatment facility. There, you’d be given a dose via I.V. It takes about 40 to 50 minutes, and there’s extra time to recover afterwards. After the treatment, you’ll need someone to take you home – no driving until after they have had a full night’s sleep. But you’re not A-OK after just one session. The initial treatment takes place in six sessions over two to three weeks. The treating psychiatrist may prescribe maintenance treatment on a case-by-case basis.The dissociative state (the trip) caused by ketamine can produce feelings of a trance-like state or hallucinogenic experience, feelings of an “out-of-body experience”, feelings of unreality, visual and sensory distortions, and euphoria or “a buzz”.“For this reason, it is important that the setting is safe, meaning that it is quiet and private, that treatment is medically supervised, that the patient is not left alone during treatment and recovery, and that the facility is equipped to manage any adverse side effects,” says Dr Vythilingum.While the dissociative side-effects can also be positive in improving depressive symptoms, she said other negative side-effects could include nausea and vomiting, raised blood pressure, respiratory depression (slowed breathing), sedation and unconsciousness.Image by Dima Pechurin on UnsplashBut… ketamine can also be lethal  While the treatment is a game-changer for many, there are significant risks. “Ketamine is a powerful anaesthetic agent. A too-high dose can cause sedation and loss of consciousness and in very high doses, may cause dangerously slow breathing and the risk of death,” explains D Vythilingum. “Even at lower doses, if administration of ketamine is not adequately supervised and the person is not in a safe, controlled setting they may become confused and inadvertently harm themselves. Ketamine is also potentially addictive and open to abuse.”Added to this is the rising number of “independent” clinics offering ketamine treatment for depression and other mental health conditions. SASOP is concerned about these facilities: whether they’re correctly diagnosing patients and using ketamine as the appropriate treatment. The treatment also has to be carefully monitored for harmful side effects.READ MORE: 4 Proudly South African Apps For Mental Health SupportKetamine’s side effects can be dangerousLong-term use of ketamine at high doses can cause bladder, kidney, liver and stomach pain or toxicity, as well as addiction demanding increasingly higher, life-threatening, doses. Plus, while some claim that ketamine is effective in treating other mental health conditions, such as post-traumatic stress disorder (PTSD) and obsessive-compulsive disorder (OCD), SASOP cautions that there is limited scientific evidence for this.Image by Alexander Grey on UnsplashHow to stay safe in treatmentIf you choose to pursue ketamine for depression, it’s totally legal. Just make sure you’ve picked a facility that dots its i’s and crosses its t’s.Find specialists“Ketamine for psychiatric treatment must be prescribed by a psychiatrist. Only a psychiatrist can diagnose that depression is treatment-resistant,” explains Dr Vythilingum. “That diagnosis is made following at least two courses of conventional antidepressant medication with no improvement in symptoms.” She also made clear that only a doctor can administer the meds “and both physical and psychological safety are paramount during administration of ketamine.” SASOP advises that the guidelines issued by the South African Society of Anaesthesiologists (SASP) should be adhered to. These guidelines state that the medical doctor administering ketamine must be an anaesthesiologist or registered sedation practitioner who is qualified in advanced cardiac life support and resuscitation.Check the facility  “Ketamine must be administered in a facility equipped for physiological monitoring (blood pressure, pulse rate, oxygen saturation), with medication, equipment and qualified personnel to manage adverse physical or neurological events, including hypertension, cardio-respiratory events, airway management and resuscitation.“The administering clinician or member of the team should also have expertise in mental health and managing patients who may become agitated, anxious or otherwise distressed. A psychiatrist should be available in case of a psychiatric emergency,” Dr Vythilingum said.READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any AgeIt’s not for everyoneKetamine is not considered safe for patients diagnosed with schizophrenia or for those with a history of substance abuse. Dr Vythilingum also cautioned that while there is clear evidence for the off-label use of ketamine in treatment-resistant major depression, more research was needed on the drug’s long-term effects, side effects and safety as a psychiatric treatment.Equip your mind with these reads More

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      10 Best Essential Oils To Help Relieve Anxiety and Stress

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      You may associate essential oils with aromatherapy products and fancy day spas. But certain varieties of these essential oils may have legit benefits when it comes to relieving anxiety and stress?

      According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation or through topical application and have mind-body benefits. For inhalation, use essential oils as a room spray or via a diffuser. A few drops on a pendant worn close to the skin also allow for a slow release over time.

      Apply essential oils topically to a carrier oil and use as a perfume, massage oil, cream, or salves. Adding essential oil to your bath is a wonderful way to relax at the end of the day, says Dr Lin.

      “The quickest way to change one’s mood is through smell, thus essential oil is an excellent way to reduce anxiety and support relaxation,” says Dr Lin. “However, it takes a lot of herbs to make a small amount of essential oil, which makes it a strong medicine that should be used judiciously.”

      While research on essential oils for mental health benefits is still expanding, there is some info to suggest that certain oils may work for things like stress relief, better sleep, and more. Plus, some studies suggest essential oils can influence blood pressure and heart rate. That’s likely because when you inhale an essential oil, they go straight through your olfactory nerves (the ones for scent) and travel to the amygdala, the emotional centre of the brain, impacting mood.

      The thing is, though, even if one study shows that a particular scent is great for, say, reducing anxious feelings, it may not work for every single person. If you don’t enjoy a scent, you probably won’t feel much better after sniffing it, for instance.

      Which essential oils help with anxiety?

      These essential oils below reduce anxiety in human studies, says Dr Lin. Other scents are also commonly used to reduce anxiety and support relaxation. But we need research beyond animal studies to know if they have real benefits for people.

      Lavender

      Bergamot

      Orange

      Sweet marjoram

      CBD

      Faithful to Nature De-Stress Organic Essential Oil

      This blend of essential oils, with lavender and ylang ylang will have you zen out.

      The Body Shop Sleep Essential Oil

      Let lavender and vetiver help you drift off into sweet repose.

      Wellness Calm Organic Essential Oil

      Lemon, cedarwood, lavender and ylang ylang blend to ease stress and anxiety away.

      The essential oils ahead have been shown to help people feel calmer and more relaxed, says Dr Lin. One potential caveat is that most people have scent memory. For instance, if a person has a negative memory associated with a particular scent, they may not feel relaxed when they smell that scent, she explains.

      Lavender

      Bergamot

      Sweet orange

      Peppermint

      Frankincense

      Myrrh

      Rose

      home.life Luxury Scented Candle

      Lavender promotes relaxation while peppermint adds some pep.

      Soylites Serenity Candle

      GM-free soya creates a nourishing massage oil, combined with calming and relaxing lavender and chamomile.

      L’Occitane Relaxing Candle

      Take a moment, destress and relax with this lavender, geranium and orange blossom-infused candle. Aaah.

      What are the potential side effects of essential oils?

      It’s important to remember potential side effects, as they can be mild to severe. For one thing, certain essential oils (citrus in particular) can cause photosensitivity — meaning you can get a sunburn more easily after using an orange essential oil on the skin, says Dr Lin. (This is why it’s a common recommendation to dilute oils before applying them topically, just to be extra cautious.)

      Additionally, some essential oils are safe in small amounts but can be dangerous in higher doses. “Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits. But in excess, can cause nerve and liver damage,” says Dr Lin. “Some essential oils are toxic in general and should not be used — arnica, parsley, rue, and tansy are a few that fall into this category.”

      Finally, do not ingest essential oil without supervision from a trained herbalist. Be extra cautious using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

      The bottom line: Research on using essential oils to ease anxiety or reduce stress is growing, but remains limited. But if you’re a healthy adult and are using essential oils safely and at the guidance of your doctor, there is little harm in testing some oils out to see which ones help you feel mentally better.

      This article was originally published on www.womenshealthmag.com More

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      7 Ways To Meditate For Anxiety Relief That Are *Actually* Easy To Do

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      A way to meditate for anxiety relief that’s actually easy to do? Please, say some more…
      Anxious thoughts are (arguably) the least pleasant kinds of thoughts—and as soon as they pop up, your main goal is to get them gone (which, honestly, only seems to make them multiply). Real talk: You can’t necessarily stop yourself from ever having them…but you can learn how to manage them (and prevent them from going rogue)—that’s where meditation comes into play.
      Meditation can actually teach you how to recognize anxiety-inducing thoughts, observe them, and then let them go. Basically, you’re learning to recognize and respond to your feelings rather than instantly reacting to them, says Andy Puddicombe, meditation and mindfulness expert and co-founder of the meditation app Headspace.
      Still, it can be hard to know where to start—and, uh, what to do when you’re actually feeling anxious. Try one of these seven quick meditation tips for anxiety to help bring yourself back to reality ASAP.
      7 Ways To Meditate For Anxiety Relief

      1. Focus on the rising and falling of your breath.
      With your hand on your stomach, focus on your breath as you inhale and exhale. Count your breaths—”one” on the rise, “two” on the fall—as you pay attention to the movement of your body, to bring you back to the present moment, suggests Puddicombe. Do this for 10 seconds, he says, repeating if necessary.
      READ MORE: 8 Things That Are Sucking The Happiness Right Out Of Your Life
      2. Pay attention to how your feet feel on the floor.
      Or how your hands feel on your keyboard; or how your back feels against the chair—anything that grounds you to where you are and what you’re doing at that very moment.
      Allow thoughts to come and go as you normally would (because they will—meditation isn’t void of thought), but as soon as you realize you’re lost in the thought, pivot your thinking back to the sensation you were focusing on, says Puddicombe.
      3. Do a full-body scan, starting at the top of your head.
      Close your eyes and focus on your forehead—then begin to scan down your entire body, stopping at specific parts (like your eyes, your mouth, your neck, etc.) to take note of each sensation—good or bad—that you feel, says Puddicombe.
      Don’t pass judgement or fixate on any specific feelings—just make a note of it and move on; scanning your entire body two to three times, paying attention to how you feel before versus after the scan is complete.

      4. Imagine bright, warm sunlight shining down above your head.
      You know how it feels when you’re sitting next to a window (or lying on the beach) and a beam of sunshine hits your face just right? Imagine that feeling the next time you’re overwhelmed—but instead of just your face, imagine the light beam filling up each part of your body, from your toes to your head, suggests Puddicombe. “Allow the warmth, light, and spaciousness to melt away any tension in the body,” he adds
      READ MORE: 11 Ways To Beat Year-End Fatigue
      5. Let your mind think about whatever it wants to think about.
      Yep, that even means feeling anxious, says Puddicombe. It sounds counterintuitive, but when you sit with your thoughts—without any expectations, sense of purpose, or focus for several minutes—you give your mind the extra space needed to help it unwind, he says.

      6. Picture someone you love—and breathe in their anxieties.
      All right, this one sounds weird but just go with it: Hold an image of someone you love in your mind, and imagine yourself taking on their anxieties and insecurities with every inhale. On the exhale, think about all of their good qualities and the great times you’ve had together—kind of like breathing in the bad and breathing out the good.
      This exercise of putting the happiness of others before your own is called “skillful compassion” according to Puddicombe, and it’s “one of the most effective ways to let go of a strong emotion such as anxiety is to focus on another person,” he says.
      READ MORE: “I Travel Solo Even Though I Have Anxiety — This Is How I Cope”
      7. Talk to yourself like you’d talk to a friend.
      Ask yourself, “what do you appreciate most in your life?” Once you’ve got something (or things) in mind, dwell in that gratitude for 30 seconds.
      Inquiring in the second person separates you from your mind and encourages a space of appreciation, free from any overwhelming emotions, Puddicombe explains.
      This article was originally published on www.womenshealthmag.com  More

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      It Turns Out There Are Actually 9 Different Types Of Depression

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      One in five South Africans will experience some form of depression in their lifetime – whether it be due to genetics, stress, trauma, chronic illness or other factors, few know how to recognise the symptoms and get the help they need.
      Abdurahmaan Kenny, Mental Health Portfolio Manager for Pharma Dynamics, says untreated depression is a serious issue, which often leads to risky behaviour such as substance abuse and self-harm. 
      “More than 75% of sufferers in low to middle-income countries go untreated. Major barriers include the stigma associated with depression, lack of resources and properly trained healthcare workers.
      “People expect those with depression to just pull themselves together and get over it, but without the right treatment, which involves a combination of medication and psychotherapy, untreated depression can become debilitating,” says Kenny.   
      Kenny points out that there are many different types of depression. In some cases, symptoms overlap, but key differences set them apart. If you’re experiencing any of these symptoms, seek professional help from a therapist. Through the government’s Prescribed Minimum Benefits, medical aids can cover your session. 
      Major depression
      If you experience five or more of the following symptoms on most days, you may be suffering from major depression:
      • Loss of interest in activities that use to bring you joy
      • Unexplained weight loss or gain
      • Trouble sleeping
      • Feeling intensely sad, worthless and/or guilty
      • Having trouble concentrating
      • Feeling restless, anxious or agitated
      • Low energy levels – physically and mentally
      • Contemplating suicide
      READ MORE: What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?
      Persistent depressive disorder
      This type of depression typically lasts for two years or longer and is termed a low-grade persistent depression, also called, “dysthymia” or “chronic major depression”.
      Common symptoms include:
      • Not eating enough or overeating
      • Sleeping too little or too much
      • Lack of energy or feeling fatigued throughout the day
      • Low self-esteem
      • Not able to concentrate and make decisions
      • Feeling of hopelessness
      Bipolar disorder (manic depression)
      People with bipolar disorder experience extremes in mood, which are termed as “highs” and “lows”. No two people have the same symptoms, but there are three main types of bipolar disorder:
      ·       Bipolar 1 often includes one or more manic episodes that last a week and, in many cases, require hospitalisation and may last for at least two weeks.
      ·       Bipolar 2 is characterised defined by a pattern of depressive episodes and hypomanic episodes condition (in which you display a revved-up energy or activity level, mood or behaviour).
      ·       Cyclothymic Disorder (also called Cyclothymia) – is defined by periods of hypomanic symptoms, as well as periods of depressive symptoms lasting for at least two years (one year in children and adolescents).
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Psychotic depression
      Psychotic depression is termed major depression with psychotic symptoms. These include hallucinations, delusions and/or paranoia.
      Premenstrual dysphoric disorder (PMDD)
      PMDD typically manifests itself at the start of a woman’s period. Symptoms range from feeling moody and irritable to changes in appetite or sleep.
      Postpartum depression
      After childbirth, many women struggle with depression, commonly known as “baby blues”, which could last a few weeks or months. Symptoms include excessive crying, anxiety, insomnia and mood swings.
      Seasonal affective disorder (SAD)
      SAD is common in winter when there’s less sunshine and tends to improve during the warmer months of the year. Antidepressants and light therapy are effective treatments.
      Situational depression
      You can experience situational depression when you’re troubled by a stressful period in your life, including trauma, personal suffering, divorce or financial loss. 
      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired
      Treatment-resistant depression
      One-third of sufferers have treatment-resistant depression. This often occurs when you have other conditions that make depression difficult to treat. However, there are alternative therapies that can be explored.
      Kenny says depression – no matter the type – can render people unable to function in their family, work and social life. 
      “The good news is that depression can be successfully treated in most cases with early recognition, appropriate intervention and support. If you recognise any depressive symptoms in yourself, a loved one or a friend, however difficult it may be, seek professional help to get a proper diagnosis. A GP will be your first port of call and will be able to direct you to a specialist if needed.”
      For more insights on how to manage depression, visit https://www.mydynamics.co.za/lets-talk/raise-awareness/ or contact Pharma Dynamics’ toll-free helpline on 0800 205 026, which is manned by trained counsellors who are on call from 8am to 8pm, seven days a week. More

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      What You Need To Know About CBD And Anxiety

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      We’ll be the first to admit that my anxiety has skyrocketed since the announcement of the global pandemic. Everyday activities like grocery shopping have become an anxious activity as we grow increasingly worried about our health every time we step outside. Some have been hit by financial difficulties due to losing their jobs. Those who […] More

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      20 Essential Oils That May Help Relieve Anxiety and Stress, According To Research

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      You may associate essential oils with aromatherapy products and fancy day spas. But did you know certain varieties of these fairly inexpensive oils may have legit benefits when it comes to relieving anxiety and stress? According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation […] More

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      Anxiety In The Morning? Why It Happens And What To Do About It, According To A Mental Health Pro

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      Have you ever woken up feeling low, anxious, heart racing, dreading the day that’s about to come? Most of us have at least once or twice. It’s totally normal to wake up anxious or panicked sometimes, says Natalie Wallace, a behavioural therapy clinician at Behavioral Associates in New York. Occasional morning anxiety may stem from […] More