I hope to improve the quality of the posts as well. Right now, I’m still experimenting with this site (expect a new redesign in the near future), trying to find a good work flow.  I guess Steve Pavlina said it best in his essay on creating value: beginners always suck.

And this blog is just beginning, so it’s got far too many rough edges that will have to be smoothed out. However, looking back over some of the entries I’ve made, and a few of them show promise. The following are my favorite posts of 2008 — in no particular order.

1. Mimicry, social beloging, and automatic behavior

2. A Holistic Guide to Dealing With Emotional Vampires

When you considerhow we unconsciously ape the people we’re surrounded by, you begin to appreciate how important it is to avoid emotional vampires. The quality of the people in our lives determines the quality of our lives. We’re not immortals, so we shouldn’t waste what precious time we do have on people who are disrespectful and destructive.

3. Searching Your Way To Better Health: How I cured myself of panic attacks

Five years ago, I started having panic attacks. At the time, I didn’t know what they were, and I sought out medical advice. Unfortunately, the doctors I saw were complete idiots, and I returned home determined to do what they couldn’t — cure myself of whatever it was that I had. I turned to google, typed in my symptoms, and within minutes I had a name for what I was experiencing. Once I had a name, it was as if I had established some degree of control over my experiences, and within a short amount of time, my panic attacks went away. I can’t recommend that other people will share my luck, but in my case, Google was a better health care provider than any of the medical professionals I spoke with.

4. The Five Factors of Depression

In this essay, I break depression down into five different areas of concern: genetics, environments, relationships, physical health, and internal states. Deficiencies and problems in any one of these areas can contribute to depression, and usually several problems across all five areas exist. The interesting thing is that each area is like the leg of a table, and if you knock down a couple legs, the whole thing comes crashing down. Improving conditions in a couple of these areas will usually end up improving conditions in all of them. Change your environment and internal states, and you’ll often find your physical health and relationships improve, and so on.

5. Beating Seasonal Affective Disorder

SAD is a condition that hits people in the winter months. Human beings need sunlight, and when the sun is in hiding, people often come down with the blues. This post lists a variety of ways of dealing with the energy zapping condition: light boxes, dawn simulation, vitamin supplements, and pharmaceutical interventions among the therapeutic possibilities. It’s a good overview of the condition and the possible treatments available to those who have it.

6. Why do depressed people wake up exhausted?

A short but sweet video post about a question that has always baffled me: why do the depressed wake up exhausted? According to the video in this post, depressed people have different sleeping patterns then healthy people. They spend more time in the more active REM phase of sleep, where dreaming frequently occurs. The depressed dream more than healthy people because they have more emotional issues that need to be resolved, and since this emotional debris isn’t being cleared out during their waking hour, the brain takes it upon itself do this while people sleep. Unfortunately, it doesn’t do that great a job. I’m not sure how much weight this theory holds, but it’s an intriguing line of thought and it’s definitely worth investigating. Having seen the video, I now try not to carry any emotional baggage to bed.

7. Ten Illusion Clips

This has to be my favorite round-up of the year. It’s a collection of ten optical illusion videos, and each illusion shows just how wonky the human mind can be. The importance of this list is that it emphasizes how unreal our interpretation of the world often is. Visual trickery isn’t the only kind of illusions we end up experiencing — there are emotional, psychological illusions galore in the gallery of our personal experiences. We all have to be wary of automatically assuming something to be real simply because it seems real. Appearances can deceive, so we need to approach life with the possibility that our knowledge about the world and ourselves is faulty. Certainty is a dangerous thing.

In my opinion, these are the seven most interesting posts I’ve made this year. That works out to roughly one good post every two or so weeks. That’s a number I plan on improving this year!

2008 was a hell of a year.  Wallstreet tanked, taxpayers gave billions of dollars out to the rich,  and people all over the world are now worried about the future.

Over at Mister Misery, things in 2008 were decidedly quiet. This is a tiny, itty bitty blog. I don’t spend nearly as much time on it as I should. The reason I run this site is to learn more about pain and suffering. I’m an abolitionist, a transhumanist. I believe that a world of pleasure is possible, and to make that world a reality, I spend my time studying how to turn misery into happiness.

Alas, dear readers, I haven’t done a very good job so far. I’ve taken this site too seriously, so In 2009, I resolve to be less serious on this blog. I want to share all the craziest, juiciest, most interesting studies with you. I want to show you that a better way of living is possible, that happiness is within your reach, and that misery is nobody’s destiny.  What I don’t want, is to be grim and serious. I don’t want to pander to academics, I don’t want this blog to be dull, and I don’t want to post anything that requires a thesaurus to read.

In the past, I had trouble writing for this site because I always felt the need to qualify whatever it was I was saying.  This made my posts dull, grating affairs. Yes, if I don’t qualify things in my posts, they’ll be considerably less accurate — but also infinitely more readable and entertaining. When you qualify an argument, you’re asking people to connect the dots themselves when they’d rather have other people do it for them. In 2009, I resolve to take more stands, even if that means ignoring some opposing points of view.

Finally, this site has been rather lazy when it comes to post frequency. Once a week simply isn’t enough.  Expect much more material in 2009. I’ll be traveling extensively throughout the year, and during my travels, I’ll be interviewing interesting people and posting about it on this site. I’ll also be producing a videos for this site about psychology, misery, depression, and the future of pleasure.  It should make for a much richer blogging experience, and hopefully this site will go from being pretty damn weak to being incredible awesome.

For that reason, I’ve decided to start posting videos that I find particularly inspiring, the kind that will bring a smile to most peoples faces — even hardened cynics. I want my readers to get in the habit of seeking out positive experiences. Think of it as a cultural diet of sorts. Whenever you catch yourself
feasting on negativity, make a conscious effort to consume some happiness. Seek out thoughts that make you smile.

Take this video of Matt, a man who has literally danced his way around the world. There’s a good chance it’ll make your face break into a grin.

Newsweek reports that the rate of suicides among young black men went up 83% over the eighties and early nineties.

Recent research shows that people are better at spotting fake smiles after they’ve been rejected. More proof that the worse you feel, the more realistic your world view.

New York magazine reports that urban loneliness might be a myth, according to researchers. It’s long been assumed that people in cities are lonelier than people living in more rural environments,  but this assumption of urban alienation may not hold under closer inspection.

Coronary heart disease and depression are a deadly combo, and a recent study suggests that this deadliness is tied to behavioral changes in those afflicted by the pair. Being depressed causes people to stop taking care of themselves, which increases their chance of dying.

In a study of 102 female and 50 male African Americans teenagers, researchers found that mothers who played mental games increased the presence of depressive symptoms in their daughters. The boys showed no changes in wellbeing.

The scientists who performed the study suggest that this area of research is clinically relevant for conditions that involve excessive rumination — like depression, obsessive compulsive disorder, and anxiety disorders.

I have to agree with them on that point. People who learn to let go of their thoughts, who are quicker at releasing them, are much less likely to be held ransom to their demands.

Unfortunately, at this point in time, though we’re becoming aware of how meditation can be used to counter these conditions, we’re still not entirely aware of why it works. More research is needed before psychologists are able to devise a foolproof therapy which incorporates meditation — though, mindfulness based cognitive therapy comes close.

For now, we know this zen study shows that daily meditation creates a swifter, quicker brain. I can’t see many down sides to that, so for people who have the time, I would recommend taking up a zen habit. At the very least, in a few years, you’ll be better at managing your thoughts.

Zen isn’t a cure-all

Zen meditation is, of course, not a cure-all for depression, or other mental disorders. This story of a woman who turned to zoloft after failing to find peace through Zen testifies to that fact.

However, it’s another tool in the quest to wrest control of our minds away from the devils that often plague it. It won’t save people from depression on its own, but it might make the process of being saved easier.

How to practice zazen

For those of you who would like to start practicing zen meditation, otherwise known as zazen, this following ten minute clip from teacher Gudo Nishijima will show you the basics.

Mister Misery is a mental health website with a particular focus on depression, anxiety, and stress. We often cover conditions that tie into the preceding big three mental states — things like diabetes, heart disorders, anorexia, post-traumatic stress disorder, bipolar disorder, and the likes. Though this site isn’t necessarily focused on debunking quackery, it’s important to cover the topic now and then.

A Gullible Species

Human beings are, as a rule, a gullible species. We gloss over scientific studies while placing a premium on testimonials, we place faith in products and therapies that have little proof to back them up, and we often believe nonsense despite a mountain of overwhelming evidence disproving our pet theories and causes.

We aim to provide a balanced view on this website. We offer no guarantees about anything covered on Mister Misery, and in some cases we’re fairly skeptical about some of the therapies, studies, and theories that we present to our readers. We write under the assumption that our readers take everything they read with a grain of salt, and that they always explore multiple arguments before deciding on whether they agree with whatever it is they’ve read on this site.

Controversial Treatments

People who are depressed are often in a tight spot, which leaves them open to predatory practices of quacks and charlatans. It’s important for them to be very careful with the treatments they take on. For example, personally, I’ve had excellent success with certain NLP exercises, but I’m very aware that those exercises have never been the subject of rigorous scientific study. As a whole, NLP has fared poorly under scientific scrutiny. Frankly, there’s a strong argument to be made against the quality and scope of the studies that have been done, but that doesn’t make up for the fact that there is still, as of yet, limited scientific evidence in favor of NLP as a form of therapy.

I think there’s very little harm in people trying certain NLP exercises on their own — in my case, it helped. However, I would strongly caution people against spending thousands of dollars on weekend NLP seminars. If, against their better judgment, they decided to take those seminars, I’d ask them to be very careful not to sign up with a snake-oil instructor. Some NLP teachers are trained psychologists with University backgrounds, but others are simply quacks preying on the weak for a quick buck.

I use NLP as an example of a controversial therapeutic treatment that we’ve covered on this blog. It’s a field that is full of quackery, though I do believe that buried under the bullshit, there’s some solid things it has to offer the world. However, there’s still plenty of bullshit to dig through before we find any gold. That requires a discerning mind that approaches new information from a variety of angles.

Practice Cautious Skepticism

We expect our readers to practice a certain cautious skepticism, even when they assume it’s unnecessary. We’d rather that they be safe then sorry. Reading a site like Goldacre’s is a step in the right direction.

A healthy skepticism is an excellent antidote to the gullible tendencies that are part and parcel of human nature. The more reluctant you are to buy into what you read, the more insistent you are on exhaustively researching the pros and cons of the therapeutic treatments you are considering, the less likely you are to be taken advantage of by unscrupulous snake oil peddlers.

A recent study of 123 depressed patients shows that MBCT is just as effective as medication in preventing relapses in the depressed, and more effective in improving their quality of life.

The simple act of practicing a few mental exercises a week can radically alter the way people experience the world. MBCT shows us how potent our mental habits are. Change those habits, and you change your reality.

The great thing about MBCT is that it provides people with an easy, simple alternative for taking back control of their lives. I’m a strong supporter of psychotropic therapies, however I believe that they should only be turned to after having exhausted more natural alternatives.

If you’re interested in learning about the neuroscience of mindfulness meditation, and how the practice can be used to improve the lives of those suffering from anxiety and depression, I recommend watching this video from the Google Tech Talks series. In it, Philippe Godin, a scientist that heads the Clinically Applied Affective Neuroscience group over at Stanford University, discusses the research that’s been done on the subject.

Andrea Hammit tests out the Foresight institutes five-a-day mood boost plan.  Her verdict? Small changes can have a big impact on the quality of your life.

Joe Donovan an ex-marine and computer programmer who has hit several rough patches in his life. Despite his complicated medical history and his bouts with depression, he still looks at the world through optimistic eyes.

The Dr. Jim Marshall Farms Foundation was born from the good doctor’s own experiences fighting depression and suicidal thoughts. He opened an 84 acre farm that is dedicated to helping people overcome their own fight with depression.

Andy McNab shares some devastating stories about soldiers with PTSD. Many of them committed suicide, some are in prison, all of them are coping with demons.

The talented musician Juliana Hatfield discusses her battle with anorexia and depression .  She put it rather well — a heart that hurts is a heart that works.

Finally, Sharp Brains interviews  Prof. Robert Emmons, otherwise known as Father Gratitude.  Like his name suggests, he studies positive psychology. The work he’s done studying the practice of gratitude is astounding. This interview is worth reading, since if you practice the advice he gives, you’re almost guaranteed to change your life. Of all the exercises I’ve covered on this blog,  his gratitude journal is the one that I’ve made a daily habit.

Look Skinnier, Taller

In one study, researchers found that women who stood up straight looked younger and more attractive then their slumping counterparts. Subjects in the study thought that a 125 pound model with good posture looked thinner then a 105 pound model with bad posture.

Meanwhile, men with poor posture can look taller and more confident simply by learning how to carry themselves properly. It’s no secret that taller men are more likely to be promoted, or that shorter police officers are more likely to meet with resistant suspects. People respect height, and walking tall is an easy way of adding an inch to your frame.

Use it or lose it

You might also want to keep the following in mind: men and women who fail to improve their posture are at risk of losing inches later in life. Good posture can help prevent you from growing shorter in your golden years.

How can you improve your posture? You’ve got a few options at your disposal. Yoga, pilates, stretching, or lifting weights will all do the trick. You might also want to consider meeting with an Alexander Technique practitioner, who can give you some one-on-one advice for getting your body back in order.

Posture is an essential, though sometimes neglected, aspect of our personal health. Better posture can lead to better health over all, so it’s important not to ignore it.

SAD Symptoms

Not everyone experiences SAD in the same way. Some symptoms are more pronounced in certain sufferers than they are in others. Personal genetics and environmental factors play a role in shaping how people experience seasonal affective disorder. With that out of the way, the following list of symptoms will give you an idea of some of the things SAD sufferers might experience:

• Unwanted weight gain
• Constant fatigue
• Lethargy
• Feeling irritated
• Carbohydrate cravings
• Decreased interest in sex
• Mood swings
• Feelings of apathy and depression

Getting Diagnosed

Considering how recent many of the studies on seasonal affective disorder are, no simple method has yet been developed to diagnose the condition. The Seasonal Pattern Assessment Questionnaire (SPAQ), is considered useful for screening patients, but studies suggest it isn’t specific enough to be a diagnostic tool. The Seasonal Health Questionnaire, a more recent invention, is considered to be more accurate than SPAQ. Researchers are still working on figuring out how to easily and efficiently screen and diagnose the disorder.

For a proper diagnosis, you’ll want to contact a mental health professional and undergo a clinical interview. However, before you do that, you might want to take the following online tests.

First, gauge the health of your mental state with the AutoSIGH test. It’s a useful survey that can help you track the level of your depression. Next, take the Personal Inventory for Depression and SAD. This test will help you figure out if you might be suffering from seasonal affective disorder. It’s not a self-diagnosis tool, but a way of assessing the timing and severity of certain symptoms of depression. You can print out the results to share with your doctor.

What Causes Seasonal Affective Disorder?

A lack of sunlight during the winter months seems to be responsible for the disorder, though we still don’t understand why this lack of sunlight causes people to feel down. Some scientists have suggested that a lack of serotonin, an important chemical messenger in the brain that helps regulate our emotions, may be the culprit. Studies show that our bodies produce less serotonin during winter months. Other scientists suggest that an increase in daytime melatonin, a chemical that helps regulate sleep, is to blame. SAD sufferers have been shown to have more melatonin in their system then healthy people. Our pineal gland produces melatonin when it’s dark, as light inhibit its creation. This increase in melatonin messes with our circadian rhythms.

The truth is probably a combination of both theories with a little genetics thrown into the mix. We know, for example, that the 5-HTTLPR gene, a gene that’s involved in the creation of serotonin, has been found to express itself differently in SAD sufferers. The 5-HT2A gene, also involved in the creation of serotonin, seems to be linked to SAD as well.

Scientists are busy learning more about seasonal affective disorder. Our understanding of the condition is unfinished, but at least it’s contours have been drawn out.

Treatments for Seasonal Affective Disorder

1. The most popular treatment for seasonal affective disorder is light therapy. Exposing yourself to a powerful light box at specific times during the day for periods of up to thirty minutes has been shown to alleviate the symptoms of SAD disorder in most sufferers. To help schedule the best time for your light therapy sessions, you might want to take the AutoMEQ test, which help determine your circadian rhythm type.

2. Dawn simulation is another form of therapy. It involves gtiming lihts in your bedroom so that they come on gradually over a period of time. Many SAD sufferers benefit from this artificial sunrise.

3. A less common treatment involves changing your diet so that it includes foods rich in vitamin D, like smoked mackerel or sardines. Vitamin D is produced when our body is exposed to the sun. Less sunlight, less vitamin D. At least one study has suggested that Vitamin D is better at treating SAD then light therapy, though more research is needed to confirm this.

4. A study from 2006 suggests that taking melatonin can improve the mood of people afflicted with SAD disorder. A person’s circadian rhythm type determines when they should take the melatonin. Melatonin, as we’ve seen, regulates when we sleep, so these supplements help kick our body back into order.

5. Some studies suggest that negative air ionization can help fight seasonal affective disorder. Negative ions are molecules of air that occur naturally in our environment. Negative ions are more common during summer months than they are during winter months, and some evidence suggests a link between negative ions and the production of serotonin.

6. Finally, SSRIs are often prescribed by doctors for helping patients deal with SAD. Drugs like Prozac and Zoloft have all been shown to help.

The Biggest Challenge

It wasn’t that long ago that people laughed about seasonal affective disorder. Some people still do, but nowadays it’s taken much more seriously. New research is constantly being conducted on the subject, and new treatments are constantly being thought up.

Currently, the biggest challenge most SAD sufferers face is ignorance about their own condition. Many people simply don’t realize that they’re afflicted with it, and this prevents them from seeking out readily available treatments. Changing this situation requires us, as a society, to take a more open approach to mental health.