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Craig Alan Brown, MD
Serving the San Diego Community Since 1975

Recommended Reading: My 'Bipolar Brain'

6/7/2019

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In this article and video from BP Hope, Dave Mowry speaks about the way his brain reacts to and processes a negative comment by creating constant conversations in his head, and offers suggestions for ways to hit the pause button when you're brain feels like it's running away from you.  Read the full article by following the link below:

My 'Bipolar Brain': Constant Conversations in my Mind
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Recommended Reading: Separating Your 'True Self' From The Lies Depression Tells You

11/29/2018

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This article from Esperanza magazine, Separating Your 'True Self' From The Lies Depression Tells You, notes that when battling a mood disorder like depression, it's easy to be our own worst critics.  Leaning on friends and family for support and words of advice can help you see past your own biases, feelings about yourself, and depression.

Separating Your 'True Self' From The Lies Depression Tells You
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Recommended Reading: Depression & Conquering Self-Stigma

11/23/2018

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Conquering Self-Stigma

Millions of Americans are affected by mental health conditions every year, but because of the stigma surrounding mental illness, it's rarely discussed.  Struggling with a mental health issue is a challenge in itself, but when self-stigma gets added to the mix, it can be overwhelming.  This article from Esperanza magazine, Depression & Conquering Self-Stigma encourages you to shake off the shame, advocate for yourself, reach out to others, and dive into treatment.

Depression & Conquering Self-Stigma
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Recommended Reading: The Power of Pets

2/17/2018

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Depression & the Power of Pets

Struggling with a mood disorder?  Research shows us that owning a pet can boost your self-esteem, improve your fitness and physical health, encourage you to be more outgoing, and offer social companionship, which will make you feel less isolated or lonely.*  In short, life with a pet may leave you happier and healthier.

This article from Hope to Cope highlights some of the practical perks of pet ownership - for example, the responsibility of caring for a pet's needs may get you out of bed in the morning - as well as many of the less tangible benefits.  Read more information by following the link below.


The Power of Pets

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Source: Psychology Today
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Take Action: 5 Tools for Managing Mood Swings

1/26/2018

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We will find inevitably be faced with unexpected challenges, but we can do our best to be prepared by knowing our triggers, developing coping strategies, and having a system in place to tackle problems and symptoms when they arise.

The following suggestions will help you develop your arsenal of coping tools and strategies, and create a plan of action to help you find balance and get back on track.

Creating Your Action Plan

Be Prepared:  It’s impossible to plan for every eventuality, but identifying and knowing your triggers can help you stay one step ahead of your symptoms.  If you’re faced with an interaction or situation you anticipate may be challenging or triggering, take a few moments ahead of time to prepare yourself.  Visualize the interaction, and practice your responses.  Plan to take a few moments after the interaction to process and decompress.

Hit Pause:  Implement the “24 hour rule.”  After experiencing a major emotional event or strong trigger, ask yourself whether this is something that requires an immediate response. Might you take a day to process the event and form your response?  If you have time – use it.

Taken by surprise?  Before reacting, hit the pause button.  If possible, excuse yourself for a minute to step outside or visit the restroom.  Take a few moments to practice some deep breathing, and check in with yourself.  What are you feeling?  What do you need in this moment?  What is the best way to approach or handle this situation without compromising your mental health?

Refresh:  Neglecting to address your basic needs and practice self-care leaves you operating at less than your best, and not only makes you more susceptible to mood swings and your symptoms, but makes it far more difficult to get back on track.  Self-care starts with the basics, so set yourself up for success.  Make sure you are getting enough sleep.  Take time to be active and move your body.  Fuel your body with a diet that is balanced and nutritious.

Refocus & Reflect:  Take a few moments to reframe, and practice your attitude of gratitude. What are you grateful for?  Dedicate some time to self-reflection.  What can you do going forward that will help set you up for success?  What tools or coping strategies can you add to your repertoire that will help you in the future?

Get Moving:  Put your plan into action.  When you feel overwhelmed by your symptoms, it’s easy to feel stuck.  Tempting though it may seem, don’t rest on your laurels; challenge yourself to keep moving.  A mantra will help you keep going when the going gets tough.  Remind yourself,

This is only temporary.

This too shall pass.

I am strong and capable.
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One day at a time.
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Recommended Reading: Rising Above Negative Self-Talk

12/28/2017

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Depression can be a slippery slope; in spite of our best intentions, a challenging day or difficult interaction can often send us into a downward spiral of negative feelings and negative self-talk.

In this article from Hope to Hope, Leadership Coach Owen Ashton shares his personal struggle with managing his depression, and offers suggestions on how to cope when you feel yourself slipping into a pattern of negative self-talk.

Learn more and read the article from Hope to Cope by following the link below:

Depression & Rising Above Negative Self-Talk
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Recommended Reading: Bipolar Disorder and Grappling with Obsessive Thinking

10/11/2017

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        Many of us struggle with feeling stuck in our own heads, but for those struggling with Bipolar disorder, obsessive thinking can become all-consuming, impacting both your quality of life and ability to stay productive.  Thankfully there are tools at your disposal – typically a combination of medication and cognitive behavioral strategies - that can help you redirect consuming, obsessive thoughts, helping you stay grounded and focused.

        This article from BP Hope, “Bipolar Disorder and Grappling with Obsessive Thinking, highlights ways to help you cope when you find yourself stuck on the “hamster wheel” of obsessive thinking.

Highlights include:

  • Distinguishing between rumination, which is a common depressive symptom and refers to dredging up a personal problem or past distress in a way that “drags you down,” and obsessive thinking, which involves “fixating on fears and anxieties in a way that stirs you up”
  • Learning to “step back,” and acknowledge that while obsessive thoughts are a “part of you,” they are not “all of you,” and how to use the tactic of “distraction and diffusion” to gain some distance and perspective on these thoughts
  • Ideas for staying grounded and present in the moment when you feel overwhelmed by obsessive thought patterns
  • The benefits of cognitive behavioral therapy and challenging irrational, obsessive thoughts as they arise, and specific strategies to help you disrupt “repetitive thought loops”

Read the article on the BP Hope website: Grappling with Obsessive Thinking
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Isolation: Challenging Yourself to Make a Change

9/29/2017

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          If you’re struggling with a mood disorder like depression or anxiety, it’s tempting to want to keep yourself isolated.  It’s easy.  There’s no pressure involved.  It seems comforting.  It feels like a solution, albeit a temporary one (“I don’t want to see anyone, so I won’t – problem solved!”) and it’s easy to talk yourself into what feels safe.

          As tempting as it may be, it’s important to remember that isolating yourself never actually makes you feel better.  It may feel like a quick fix, but it’s not a solution.  By staying isolated you keep yourself from developing more effective coping tools for handling your mood disorder, and you end up perpetuating a cycle of isolating behaviors that keep you running in place rather than moving forward.
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          It can be difficult to challenge yourself to step outside your comfort zone, but remind yourself that no one grows by staying comfortable.  It’s a willingness to make a change – to sit with feelings of discomfort – that creates room for growth.  In other words,

          “Nothing changes if nothing changes.”

          If you’re feeling unsure of how to make a change, the following suggestions may be helpful in getting you started.  Don’t feel the need to make any huge, drastic changes: baby steps can add up to big progress.

  • It Starts at Home:  If you feel overwhelmed at the prospect of even leaving the house, start small.  Reach out by making a phone call to a friend or family member.  Send an email or a text message.  Ask a friend of family member to visit you at home for a cup of coffee, to watch a movie, or to have dinner.

  • Find a Community:  Finding a support group or community – either online or in your area – can help you feel more connected and less isolated.  The Anxiety and Depression Association of America and the Depression and Bipolar Support Alliance both offer online resources and support.
                           Anxiety and Depression Association of America
                           Depression and Bipolar Support Alliance

  • Keep it Low Pressure:  Challenge yourself to spend some time in public places that don’t require much interaction.  Read a book in a coffee shop.  Go for a walk in the park.  See a movie.  Push yourself to spend some time outside and in public spaces.

  • Make an Appointment: Set a specific date, time, and place to meet someone.  It can be easy to talk yourself out of getting out of the house, but if you schedule something specific, you’re less likely to make an excuse – nor will you want to disappoint the person you’re meeting.

  • Keep Going:  Don’t get discouraged if you feel overwhelmed.  It’s okay to start small – you don’t have to run out the door and sign up to lead a book club or start a class in public speaking.  Try setting some small, manageable goals that will keep you challenged.  Check in with a friend or family member every few days.  Schedule a weekly trip to the park or your local coffee shop to catch up on some reading.  Remember that it’s only through challenging yourself that you can expect things to change.
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Recommended Reading: Overcoming Anxiety

9/1/2017

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Check out this article from Esperanza magazine for tools and recommendations on how to manage your anxiety and/or panic disorder when symptoms arise.

Overcoming Anxiety
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Recommended Reading: Depression & The Mystery of Motivation

8/25/2017

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When you're battling with depression it can be hard to find motivation to complete even simple tasks, let alone the motivation to tackle larger projects or goals; this article from the Hope to Cope website offers suggestions for how to get (and stay) motivated and moving forward.

Depression: The Mystery of Motivation

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Dr. Craig Alan Brown MD
Diplomate American Board of Psychiatry and Neurology

1507 Crest Road
Del Mar, CA 92014
​Phone: (619) 790-9754
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Fax: (619) 393-0615