1. Restoring Resilience Using Nature and Wisdom to Sustain a Healthy Mood Henry Emmons, MD Consulting Psychiatrist, Penny George Institute for Health and Healing Community Faculty, Center for Spirituality and Healing, University of Minnesota

2. Joy “Surely joy is the condition of life.” Thoreau

3. A Holistic Disease?

4. Depression and Anxiety 100 years Increased 10% per decade Seligman 10 times higher risk Disability US WHO

5. Causes of Depression/Anxiety If not just genetics, then… Why?

6. The Enemies of Joy • Physical Imbalance and Toxicity • The Mind Run Rampant • The Illusion of Separation

7. The Science of Hope • Neuroplasticity • Gene Expression • Cell Turnover

8. Neuroplasticity The brain is capable of change.

9. Cell Turnover Cells are programmed to die and be replaced

10. Gene Expression Genes can be turned on or off.

11. Resilience The metaphor of the water cooler

12. The Seven Roots of Resilience BODY MIND SOUL • Balance Brain Chemistry • Manage Energy • Align with Nature • Calm the Mind • Turn Toward Emotions • Cultivate a Good Heart • Create Deep Connections

13. The Triad of Health: (Physical Imbalance/Toxicity)

14. Balancing Brain Chemistry:The Resilient Diet Eating healthier will ALWAYS help you feel better.

15. Calming Foods Complex Carbs Moderate Protein Omega 3’s Eat frequently • Beans and Legumes • Root Vegetables • Whole Grains • Lean Meats • Eggs/Dairy • Protein Powders • Fatty fish • Nuts and Seeds • Always Breakfast • Every 3-4 hours

16. Energizing Foods Think summer Lean protein Fewer Carbs High water foods

17. Nutritional Supplements

18. Basic Supplements • Multivitamin or B-Complex • Take half the dose twice daily • Look for minimum 50 mg B6 per day • Omega 3 • 1000 mg Fish Oil twice daily • And/or 2 T. ground flaxseed • Vitamin D3 • 2000-5000 IU daily from October through April • Probiotic • Especially if GI symptoms

19. The Triad of Health: (Physical Imbalance/Toxicity)

20. Managing Energy:Resilient Movement • Non-Exercise • Exercise • Mindful Movement

21. Managing Energy with “Non-Exercise” • Any movement of daily living • Burns calories • Tones muscles

22. Managing Energy with Exercise: Calming Anxiety • Any gentle, rhythmic movement • Being in nature is a plus

23. Managing Energy with Exercise: Increasing Energy More vigorous Increase heart rate Break a sweat Weight training Interval training

24. Managing Energy with Exercise:How to Increase Anger

25. Exercise Guidelines: Adults • Weekly minimum exercise: • At least 2 ½ hours of moderate-intensity aerobic activity per week • OR 75 minutes of vigorous-intensity aerobic activity per week • PLUS muscle-strengthening activity on at least 2 days per week • Source: http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

26. Exercise Guidelines: Children • At least 1 hour or more per day • Mostly aerobic • Should be vigorous at least 3 times per week • Include muscle strengthening (e.g. push-ups or gymnastics) at least 3 days per week as part of the 60 minutes • Include bone-strengthening activities, like jumping rope or running, at least 3 times per week.

27. Mindful Movement/Yoga

28. Mindful Movement/T’ai Chi

29. Mindful Movement/Walking

30. The Triad of Health: (Physical Imbalance/Toxicity)

31. Resilient Sleep Sleep problems are a common trigger for mental illness There is no way to recover fully unless sleep improves

32. Natural Sleep: How much? Average in 1900 Average today Timing Naps

33. Natural Sleep: What hurts?

34. Natural Sleep: What hurts?

35. Natural Sleep: What hurts?

36. Natural Sleep: What Helps?

37. Natural Sleep: What Helps?

38. The Enemies of Joy • Physical Imbalance and Toxicity • The Mind Run Rampant • The Illusion of Separation

39. Mindfulness • Awareness • Moment to moment • Intentional • Non-Judging and Acceptance • Slowing down, honoring the rhythms of nature • Observing the mind from a ring-side seat

40. The Psychology of Mindfulness Mindfulness (Vipassana) (The Mind Run Rampant) Heartfulness (Metta) (The Illusion of Separation) • The practice of seeing and accepting things as they really are • Learning to do less harm • The practice of learning to love well • Cultivating a larger self

41. Life Includes Suffering

42. The Origin of Suffering is Attachment

43. The End of Suffering is Attainable

44. There Is a Path to the End of Suffering

45. Resilience is your nature

46. Adventitious Suffering The Second Arrow

47. Favorite Flavors of Reaction Reactivity Emotion • Grasping • Aversion • Denial • Fear • Anger • Flat/Dull

48. Impermanence Let everything happen to you: beauty and terror. Just keep going.  No feeling Is final. -Rilke

49. Emotional Steadiness • Grounding • Non-Attachment • Opportunities for Mindfulness

50. Self-Aversion “I am now the most miserable man living.” -Abraham Lincoln January 1, 1841