Friedrich Nietzsche, the existential philospher stated, "He who has a why can endure almost any how". When Nietchze said this he was referring to the power of meaning in one's life. A few decades later, a physician, who had most likely read Nietzsche, was caught up in the Holocaust. This physician was Viktor Frankl. Dr. Frankl was imprisioned in several different concentration camps and witnessed and endured almost inconcievable human cruelty and suffering. Dr. Frankl relied on his meaning and purpose in this life to not only endure these hardships but to grow in his personal strength of character and resilience. Dr. Frankl went on to write a book about his experiences and the insights he gained from them. This book was published in 1963 as "Man's Search for Meaning". Below is an excerpt from that book.

We must never forget that we may also find meaning in life even when confronted with a hopeless situation, when facing a fate that
cannot be changed. For what then matters is to bear witness to the uniquely human potential at its best, which is to transform a
personal tragedy into a triumph, to turn one's predicament into a human achievement. When we are no longer able to change a
situation--just think of an incurable disease such as inoperable cancer: We are challenged to change ourselves.

We see here that severe psychological distress does not preclude posttraumatic characterlogical growth. Perhaps you think that Dr. Frankl is some sort of oddity, that more ordinary people cannot experience this level of meaning and growth. More recent studies have found that among veterans of the Iraq and Afganistan wars who had higher levels of posttraumatic stress symptoms also had the greatest amount of personal growth. The authors speculate that perhaps the trauma must be disruptive enough to force the individual to reassess, revise, and rebuild fundamental aspects of his or her psychological, philosophical, and/or spiritual life. (1)

What is meaning for one person may not be meaningful to the next person, and what is meaningful at one point in one's life may not be what is meaningful at another stage of life. Meaning in life is not handed to us or gifted to us but must be searched for and discovered and put in to action in our daily lives. Dr. Frankl founded a therapy based on these principles called Logotherapy. Unlike some journeys of psychological discovery that look to the past, logotherapy looks to the future and focuses on the patient's strengths rather than solely on psychopathology.

Some of you may notice that I often will ask a patient what he or she does that brings meaning to his or her life. This is not idle talk but rather a way to gauge how prepared you are to face the "hows" of life. Each person need some reason to persist day after day in this life in a meaningful way, otherwise one is merely alive but not living. More recent authors have expanded on Dr. Frankl's theme. A more recent iteration of this is the Purpose Driven Life by Rick Warren. I encourage you to get a copy of Dr. Frankl's book and give it a good read. It may be life changing.

1. Southwick, SM and Charney, DS. Resilience. The science of mastering life's greatest challenges. Cambrige University Press. 2012

Frankl, VE. Man's search for meaning: An introduction to logotherapy. Beacon Press. 1963

Warren, Rick. The purpose driven life. Zondervan. 2002






​

All of us admire the courageous and brave.  Often times these same people are described as fearless.  But, fearless is not the same as courageous or brave.  Courage is doing the task despite being fearful.  Fearless is more associated with foolish.  Fear is one of our six basic emotions.  It is ubiquitous.  Fear is not the same as anxiety or worry but we often worry and are anxious about things we fear.  Fear need not be a physical entity but may also be events such as loosing a job, social rejection, or in severe cases fear of loosing the basic necessities of life.

Fear activates the fight or flight mechanisms reviewed in the blog on the stress response.This response is adaptive in the short run to help us avoid a fearful stimulus or to help us conquer that stimulus.  Fear becomes maladaptive when we do not flee or conquer the feared stimulus but rather remain fearful without action.  This leads to the chronic stress response that involves other factors such as cortisol that over the long run has deleterious effects on various parts of the brain.

A person may also become conditioned to fear. Most people are acquainted with Pavlov's dogs.  Pavlov took his dogs natural tendency to salivate when presented with a tasty treat and paired it with a the sound of a bell.  Over a period of time the dogs learned to associate the bell with food so that when Pavlov rang the bell but did not present food the dogs still salivated.  This same phenomenon is demonstrated in people that have been in very fearful situations.  A common scenario is the person who has been in a car wreck.  A certain percentage of these people will develop fears with the concomitant stress response to cars, driving, and sometimes even the thought of driving.  There may be no good way to "get over" this but there ways to "get through" this fear.

The process by which one faces the fear and learns to overcome the fear is called extinction.  Although other areas of the brain are involved in the fear response, the fear is primarily an amygdala based response.  The inhibition of the amygdala based response is largely accomplished through the action of the prefrontal cortex (the thinking part of the brain).  Extinction involves experiencing the feared stimulus in a safe environment and staying with that stimulus until the stimulus is no longer feared in that safe environment.  Physiologically, the prefrontal cortex develops enhanced cortical suppression of the amygdala based response.  Psychologically, the person develops a new story about the fearfulness of the previously feared stimulus.

A psychotherapy that is utilized in dealing with fear is called cognitive processing therapy (cpt).  CPT "focuses on emotions such as anger, humiliation, shame, guilt, and sadness which trauma survivors often experience in addition to fear and anxiety". (1).  This therapy utilizes the Socratic method and helps the patient confront and discard secondary thoughts and subsequent emotions related to the original fearful experience.

Experience has shown us several useful ways of facing fear and using fear as an opportunity for personal growth.

First, use fear as a guide.  Fear is a normal part of life.  When afraid focus on your goal at the time and your mission at the time.  This may not be as severe a a soldier taking an objective in combat but in patients with agoraphobia may be a goal and mission to go to the grocery store.  Don't focus on the fear, focus on the mission.

Second, view fear as an opportunity.  Carrying out your mission and goal in the face of fear helps you develop courage, self-esteem and mastery.  You may not conquer the fear but when you succeed in your mission despite the fear you build both confidence and competence.

Third, learn as much as possible about what is feared. The unknown elements in an activity or decision that has to be accomplished are often the most feared.  In the absence of concrete information about activity or decision and the processes and actions that must be taken to accomplish the activity or decision, our minds make up all sorts of fearful scenarios that are often not based in reality.  Think back and remember a situation, such as coming to see a psychiatrist for the first time.  The is usually some sort of fear involved about this unknown encounter.  Then think back to how good it felt to accomplish this task.  This usually results in thinking the phrase, "now that wasn't so bad".  Learn as much about the feared activity or object ahead of time and you will be better prepared to undertake  courageous actions.

Fourth, practice the skills necessary to succeed in facing the feared object or situation.  This includes such things as facing the fear with a friend, having a back-up plan, and utilizing the stress reduction techniques addressed in other blogs.

Fifth, face fear with spiritual support.  We are all acquainted with the Psalm: "yea though I walk through the shadow of death, I shall fear no evil, thy rod and thy staff they comfort me"  Perhaps the psalmist overstates the lack of fear but he does address the comfort of being able to trust in a divine presence as a protector greater than any earthly force that may be aligned  against us.

1.  Southwick, SM and Charney, DS.  Resilience. The Science of Mastering Life's Greatest Challenges. Cambridge University Press. 2012.

Earlier this year I read an outstanding book with the title above.  A chapter from this book was the basis of my last blog on exercise and the reference for the book is given there.  With this post, I wish to review some of the material presented in the introduction to that book and look at the question: "what is resilience?".

As with the term "stress", resilience is a term borrowed from the material sciences.  And why not?  Most of us in psychiatry have more than a little "physic's envy".  Resilience refers to the property whereby materials return to their previous shape after  being bent or stretched, i.e., stressed.  Some materials have very little resilience and break upon being stressed while at the other end of the spectrum some materials return to the original configuration with their original properties, i.e., very resilient. There is another materials sciences term not mentioned in the book but alluded to in the many examples of perseverance that are cited and that is "tempered".  This term is often used in referring to the manufacture of steel.  If the steel is reheated and cooled after being cast it is said to be tempered.  This improves the steel's elasticity and hardness.  In this regard, I often think of someone such as Senator John McCain who endured a great deal of torture at the hands of the enemy as a war captive.  Yet, he emerged from that episode tempered due to his resilience.  I make this distinction to point out the difference between the two terms and their metaphorical validity.  Resilience does not change the underlying properties of the material, it is the underlying properties that allow the material to be resilient.  In tempering the material's properties are changed so that the resulting material is better suited for the purpose for which it is designed.  The most commonly used metaphor for resilience is the green twig compared to the dry twig.  The dry twig breaks from stress, the green twig bends, returns to it's previous shape and continues to grow.  Perhaps we will in later posts return to this metaphor when discussing attachment to and interaction with our families, friends, and environment.

Now that we have our definition of terms out of the way, let's dig a little deeper into resilience not as a materials property but as a psycho-biologic property.  Resilience is not any one specific thing but rather a property that is complex, multidimensional, and dynamic.  When responding to stress a person may show greater competence in some areas of behavior and interactions than others and these competencies may be in flux over time.  For example, a person experiencing difficult work relationship may become more competent in managing work related relationships but at the same time not show an increase in managing family relationships.  In 2003 Conner and Davidson published a rating scale that is purported to measure resilience.  This scale ranks 25 characteristics on a 0 to 5 scale (higher numeric ranking reflects greater competency in that particular characteristic).  The 25 items are listed below.
1.  Able to adapt to change
2.  Close and secure relationships
3.  Sometimes fate or God can help
4.  Can deal with what ever comes
5.  Past success gives confidence for new challenges
6.  See the humorous side of things
7.  Coping with stress strengthens
8.  Tend to bounce back after illness or hardship
9.  Things happen for a reason
10.  Best effort no matter what
11.  You can achieve your goals
12.  When things look hopeless, I don't give up
13.  Know where to turn for help
14.  Under pressure, focus and think clearly
15.  Prefer to take the lead in problem solving
16.  Not easily discouraged by failure
17.  Think of self as strong person
18.  Make unpopular or difficult decisions
19.  Can handle unpleasant feelings
20.  Have to act on a hunch
21.  Strong sense of purpose
22.  In control of your life
23.  I like challenges
24.  You work to attain your goals
25.  Pride in your achievements

If you are thinking that this list describes the qualities of Navy Seals or Army Rangers, you would be correct.  Instructors for these courses are not necessarily looking for the absolute strongest or the absolute smartest young men (although these are qualities they seek) but rather they are looking for the most resilient.  When you are in a tough situation you are looking for someone who will bend and not break, someone who will adapt and not stick to a rigid consistency.

This all begs the question, Is resiliency an innate quality of the individual or is it a learned group of behaviors?  Perhaps the best we can say about this is that resilience is common but the achievement of resilience is easier for some than others.  Almost everyone can learn to be more resilient, even if everyone cannot attain the resilience of a Navy Seal.  All of us have the opportunity to mange stressful events in our everyday life, view adversity as a challenge to be managed and even use as a facilitator of personal growth, and practice making clear decisions under stressful situations.  In a previous blog post I outlined the physiology of the stress response.  In that post I pointed out that some stress in the acute situation is beneficial, but long term stress in harmful to any organism including humans.  Let me quote the authors of Resilience. "Most of us have been taught to believe that stress is bad.  We have learned to see stress as our enemy, something that we must avoid or reduce.  But the truth is, when stress can be managed, it tends to be very good and even necessary for health and growth.  Without it, the mind and body weaken.  If we can learn to harness stress it can serve as a catalyst for developing greater strength and even greater wisdom."

Even though my practice is psychopharmacology I must admit that we do not have any medication to facilitate resilience.  We have medications that will modify the stress response at a physiologic level but no medications that will give one the characteristics of resilience.  However, developing resilient behaviors and attitudes may lead to requiring less medication to mitigate the stress response.

In the next few blog posts I will review some of the literature on ways to become more resilient. 

1.   Southwick, SM and Charney, DS. (2012)  Resilience.  The Science of Mastering Life's Greatest Challenges. Cambridge University Press.

2.  Connor, KM and Davidson, JRT. (2003).  Development of a new resilience scale:  The Connor-Davidson resilience scale.  Depression and Anxiety 18:  76-82.

     The new year has arrived and with it our annual resolution, "that this will be the year that I get in shape and shed a few pounds."  This is an admirable aspiration and even more admirable if carried out consistently over the new year.  In the paragraphs below I wish to share with you the positive effects of a regular and challenging exercise routine.

Exercise Lowers The Risk of Cardiovascular Disease
      Most of us take the above statement as a truism.  Regular exercise is not only beneficial in lowering the risk of developing cardiovascular disease but also in managing cardiovascular disease that is already present.  Exercise that raises one's heart rate to one's age adjusted target heart rate and keeps it there for 20 to 30 minutes sets into motion a number of physiological changes that over time lead to this reduction in heart disease.  The forcful contraction of the heart muscle along with the increased blood flow and pressure in the peripheral arteries leads to a resetting of the autonomic nervous system.  This leads to changes in the resting state such as a lower resting heart rate, lower blood pressure, and a more variable heart rate.  These are all associated with a decreased risk of cardiovascular disease.  In addition, this regular exercise decreases inflammation that is measured by blood borne markers such a C-reactive Protein (CRP) and IL-6.  Inflammation is a critical component of the development of arterial plaque. The most significant changes in inflammatory markers are seen after 12 months of regualar exercise.

Exercise Lowers the Risk of Chronic Diseases
     Regular exercise as described above has been associated with a reduction in:
          - early death
          - stroke
          - type II diabetes
          - high blood pressure
          - adverse lipid profile
          - metabolic syndrome
          - colon and breast cancer

     When formally sedentary people begin an exercise program as described above and continued for a period of 6 months or more, their CRP levels dropped by about 30% or roughly the equivalent of the amount decreased by a statin drug.  There was also modest evidence for lower rates of hip fractures and reduced bone density.

​Exercise Helps Reduce the Symptoms of Depression
     One study found that 16 weeks of aerobic exercise was as effective in reducing the symptoms of depression as treatement with the antidepressant Zoloft.  Both groups had a greater than 60% response rate i.e., a 50% or greater reduction in baseline symptoms.  The Zoloft group responded faster but the exercise group had a more enduring effect with less likelihood of relapse.  Exercise reduces sadness and limits depressive symptoms even in people who are not suffering from major depression.

Exercise Helps Reduce Anxiety
     Exercise not only helps reduce the symptoms associated with generalized anxiety disorder and panic disorder but also reduces symptoms in people with "anxiety-sensitivity".  People with anxiety-sensitivity tend to over-interpret and catastrophize physical sensations such as a rapid heart beat, sweating, and rapid breathing.  All of these occur during vigorous physical exercise.  Over time the person exercising learns that these sensations are not life-threatening and the catastrophizing thoughts get extinguished.

Exercise Improves Brain Functioning and Cognition
     Aerobic exercise improves cognitive functions such as attention, planning, decision making, inhibition, and memory.  These improvements may be accomplished by increasing the size of the hippocampus, increasing the levels of BDNF and increaseing the volume of the prefrontal cortex,, among other changes.  Exercise in midlife has been associated with a decreased risk of developing dementia and Alzheimer's disease.  Exercise may slow age related memory decline.

Building Physical Fitness Habits
     Now that you know the benefits of regular aerobic exercise, I am sure you are ready to get started on a regular regimen of physical training.  The first question is what is an appropriate "dose" of exercise.  In 2008 the Department of Health and Human Services recommended that on a weekly basis each person engage in: 2 hours and 30 minutes of moderate intensity exercise such a walking briskly (not strolling but walking with intensity and purpose), or 1 hour and 15 minutes of intense aerobic exercise such as jogging or swimming laps as well as 2 days of muscle strengthening exercises.  Daily calisthenic routines for conditioning may be found by entering the search terms "Air Force 5BX" or "Army Daily Dozen".  Drs. Southwick and Charney suggest that a physical fitness routine should incorporate the following elements:

1,  Learn as much as you can about physical fitness and the benefits for your health.

2.  If you have medical conditions or are concerned about the stress of exercise on your health, consult a physician before starting a vigorous exercise routine.

3.  Try different exercise routines.

4.  Set well-defined goals and monitor these goals to stay on task.

5.  Consider using a trainer or coach.  At the least, utilize and accountability partner.

6.  Reward yourself as your goas are met.

7.  Gradually increase the intensity of your cardiovasular and strength training.  Remember, if it doesn't challenge you, it will not change you.

8.  After each workout, allow your body to recover.

9.  Practice healthy eating and sleep habits (more on this in a later blog).  For the time being remember:  YOU CAN'T EXERCISE YOUR WAY OUT OF BAD EATING HABITS.

10.  Focus on the positive feelings associated with your exercise, e.g., increased energy, a "good" muscle soreness, better sleep.

11.  Try to reach the point where being physically fit is an intergral part of your definition of yourself.

Reference
Southwick, SM, Charney, DS,  Resilience, The Science of Mastering Life's Greatest Challenges. Cambridge Univerisity Press. 2012

     
      One can hardly open the paper, read the internet, or listen to the news without a story about the "opiod epidemic"  Mississippi may not be the epicenter of this epidemic but we are in the top teir of states with an opiate problem.  Our problem is not the heroin epidemic that exists in New Hampshire but we do utilize a large amount of other opiates (and our heroin usage is growing daily). Since most of the prescription opiates on the street are either prescribed to the user or diverted from what was thought to be a ligitiment prescription, intervention would naturally start with the prescribers.  To facilitate in this transformation, the Centers for Disease Control published a set of guidelines in March of 2016.  The interested reader may access these guidelines in their entirety at the CDC website.  The specific web address is https://www.cdc.gov/mmwr/65/rr/rr6501e1.htm. At the end of this article, I have replicated the 12 items discussed in the guidelines.

     Before we delve into the guidelines let us take a moment to define the substances about which we are discussing.  Opiates or narcotics are a group of chemicals naturally derived from the opium poppy.  The resin from the poppy gives rise to an opiate compound that may be further refined into various pharmaceutical opioid compounds such as morphine and codiene as well as the street drug heroin. These are found in certain prescription cough syrups as well as the hydorcodone-acetominophen compounds that go by such names as Tylenol #3 and 4 and Norco 3, 4, 7.5, and 10.  The numeral denotes the milligrams of codiene in each tablet.  Perhaps the most sought after opiate is the semi-synthetic opiate oxycodone.  This is a potent, longer acting opiate that accounts for many opiate overdoses.  Oxycodone can be found in medication such as Percocet.  The most potent opiate on the US market is Fentanyl.  This is usually prescribed as patch that is applied every three days and releases a set amount of fentanyl per hour.  Fentanyl is measured in micrograms (the other opiates are measured in milligrams).  This makes fentanyl a 1000 times more potent on a weight basis than the other opiates.  The only indication for Fentanyl is cancer pain and certain anesthesia settings where immediate respiratory support is available and a physician is attending.  The fentanyl being mixed with heroin on the street is generally not derived from breaking apart fentanyl patches or crushing lollipops (yes, they do make these) but is rather a pro-drug that is imported from China to the US (this gets around the drug laws) and then refined in a US laboratory to yield fentanyl.  The compound carfentanyl is a large animal tranquilizer that is deadly to humans in just about any dose--a single drop of the pure compound on the skin may be deadly.

     Used by themselves, in limited dosage, and for short periods of time these compounds are of great therapeutic benifit.  However, over a relatively short period of time the patient becomes tolerant to the analgesic and feeling of well being effect but not the respiratory depressive effect.  This is when mixtures with other compounds, especially benzodiazapines, may become deadly. Benzodiazapine is a chemical class designation for a group of sedative hypnotic agents.  The sedative hypnotics also contain other chemical agents with similar properties. These include the "sleeping pills" as well as the anticonvulsant phenobarbital.  Common benzodiazapines include Xanax, Valium, Klonopin, Tranxene, Librium, among others.  The "sleeping pills" include such common agents as Abiem, Sonata, Halcion, Restoril, and Lunesta.  All of these agents have three clinical properties that vary in intensity by compound:  sedation, amnesia, and anti-anxiety.  Only phenobarbital, as a sole agent, significantly impairs respiratory drive.  However, when a benzodaizapine is combined with an opiate, even after years of using these together, the respiratory drive may be impaired to the point it may lead to death.  With this as background, now let us turn to the guidelines as promulgated by the CDC.

1.  Nonpharmacologic therapy and nonopioid pharmacologic therapy are preferred for chronic pain.
2.  Before starting opioid therapy for chronic pain, clinicians should establish treatment goals with all patients, including realistic goals for pain and function, and should consider how opioid therapy will be discontinued if benefits do no outweigh risks.  Clinicians should continue opiod therapy only if there is clinically meaningful improvement in poin and function that outweighs risks to patient safety.
3.  Before starting and peiodically during opioid therapy, clinicians should discuss with patients known risks and realistic benefits of opioid therapy and patient and clinicain responsibilities for managing therapy.
4.  When starting opioid therapy for chronic pain, clinicians should prescribe immediate-release opioids instead of extended-release/long-acting opioids.
5.  When opioids are started, clinicians should prescribe the lowest effective dosage.
6.  Long-term opioid use often begins with treatment of acute pain.
7.  Clinicians should evaluate benefits and harms with patients within 1-4 weeks of starting opioid therapy for chronic pain or of dose escalation.  Clinicians should evaluate benefits and harms of continued therapy with patients every 3 months or more frequently.
8.  Before starting and periodically during continuation of opioid therapy, clinicians should evaluate risk factors for opioid-related harms. 
9.  Clinicians should review the patient's history of controlled substance prescriptions using state prescription drug monitoring program (PDMP) data to determine whether the patient is receiving opioid dosages or dangerous combinations that put him or her at high risk for overdose.  Clinicians should review PDMP data when starting opioid therapy for chronic pain and periodically during opioid therapy for chronic pain, ranging from every prescription to every 3 months.
10.  When prescribing opioids for chronic pain, clinicians should use urine drug testing before starting opioid therapy and consider urine drug testing at least annually to assess for prescribed medications as well as other ontrolled prescription drugs and illicit drugs.
11.  Clinicians should avoid prescribing opioid pain medication and benzodiazepines concurrently whenever possible.
12.  Clincians should offer or arrange evidence-based treatment (usually medication-assisted treatment with buprenorphine or methadone in combination with behavioral therapies) for patients with opioid use disorder.

I hope the posting of these guidelines are of help to those of you who are prescribed opiates or have a relative who is prescribed opiates.  These guidelines concern the use of opiates for chronic pain, not acute pain.  Acute pain is that associated with such things as a broken bone, surgery or other trauma that is expected to diminish or abate after a few days.  Opiates are indispensable for these conditions.  However, pain lasting more than a few days to weeks or months is considered chronic pain and alternate agents and therapies are often used for this.  In additon to me taking these guidelines seriously, the Mississippi State Board of Medical Lisencure and the State Bureau of Narcotics also take these guidelines seriously.  Please remember that the above agencies (as well as other state boards and all law enforcement agencies) have unfettered access to your PDMP and are not a "covered entity" under the health care privacy act (HIPPA) as am I.

In one of my previous posts I outlined the basic physiology of the stress response.  Today  I will examine with you a few of the stress responses you may observe in yourself.  In addition, we will examine a technique that is tried and true to alleviate these stress responses or symptoms without the use of medication.  This empowers you to be in control of your anxiety rather than your anxiety controlling you.  And all you have to do is breathe.

Under ordinary resting conditions we all breathe somewhere in the neighborhood of 14-16 times per minute.  With each breath we move about 500  milliliters of air in and out of our lungs.  This is called the tidal volume.  In addition, we have an inspiratory reserve volume which is the amount of air that can be inspired over and beyond the tidal volume.  This equals about 3000 milliliters.   There is also an expiratory reserve volume that is the amount of air that can be expelled over and beyond the normal tidal expiration and this equals about 1100 milliliters.  There is also a residual volume that averages about 1200 milliliters and is the amount of air remaining in the lungs after the most forceful exhalation.  The residual volume is not important to our current discussion.  Who knew  breathing was so technical?  What we see is that under normal resting conditions we move only a fraction of the air that we are capable of moving.  We utilize this to our clinical  advantage.

In addition to breathing even more shallowly than usual under stressful conditions we also will have cold hands and our shoulder muscles will tend to tense and our shoulders "get up around our ears".  Remember, all of this happens unconsciously, that is, you don't have to think about it or even be aware of it.  However, in order to break up the stress response we will have to consciously think about our breathing.  When we do this we will be tapping into our inspiratory reserve volume and our expiratory reserve volume.  This sets off a cascade of physiologic responses that range from warming up those cold hands, relaxing the shoulder muscles, increasing a sense of calmness and decreased anxiety (possibly through the increase in GABA, an inhibitory neurotransmitter in the brain targeted by medication such as Xanax, Klonopin, and Valium), a reduction in resting heart rate, and perhaps even a decrease in inflammatory mediators.

Coherent Breathing

There two things you have to do and one thing you have to not do to have this work.
First, is the posture.  Sit in a chair with your  back against the chair back and your feet flat on the floor.  Align you shoulders square but loosely over your pelvis so you are "sitting straight" but relaxed.  Second, you will breathe.  Clasp your hands loosely at the bottom of your belly and breathe in, expanding your belly as far as you can, to the count of five.  At the end of the inspiration take a brief pause, a beat or two, and then slowly exhale to the count of six.  You will want to work your way up to the therapeutic dose of about 20 minuets per day.  This will take time.  Don't despair if it takes you weeks or months to get to this goal.  You do not have to do the 20 minutes all in one sitting.  When you get really good at this you will be breathing only about 5 times per minute but moving a much greater tidal volume.

As you do this exercise you will notice a few other things.  One thing is that those cold hands will become warm.  In fact your whole body may become so warm that you may actually start sweating.  Another thing you will notice is that many thoughts will come pouring into or rather out of your head.  This brings us to the third thing you must learn to do,or rather not do, do not dwell on these thoughts but let them go.  View them as passengers on a passing train, recognize them and wave them on but do not dwell on them.  In order to distract ourselves from these thoughts (the cognitive part of this exercise is to flush out our minds not clutter them more) people will use various mantras or repeated short phrases.  Simply counting your breath in and out is a simple and easy way to do this, especially as you start the practice.  I spent time meditating with a Jesuit monk and one technique he used was to say the Lord's prayer in rhythm with his breathing.

Practice this technique each day.  Then when you get into a stressful situation you will be surprised that you can adjust your posture and take a few breaths and markedly reduce your tension and anxiety.  Just remember, as one of my patients said, "the time you need it most is when it is the hardest to do".   

The conversation usually starts with some variation of, "you'll probably be mad at me, but I was reading on the internet...."  No, I will not be mad at you for researching your illness and treatment.  Informed consent is the bedrock of medical practice and well informed is better than not informed.  However, not all information on the web is created equally.  This raises the question for both me and my patients: How do we separate the "good" from the "bad" websites?  First, the blogs (other than this one, of course) are on the whole unreliable.  Many true stories there but there is also the great risk of bias and idiosyncrasy.  There is a tenet in scientific research the one may make inferences about the specific from the general but not about the general from the specific. On the blogs there is not the depth of research, no context, and the discernment used to reach the current state about which one is blogging.  Second, the Medical Library Association has compiled an excellent list of reliable websites on which have free public access on which anyone may research any medical topic.  Some of the websites I have on my ipad home screen and utilize regularly, e.g., PubMed and Medscape.  This list can be found utilizing the search words, "2015 CAPHIS Top 100 List Health Websites You Can Trust"

​I will not review all these websites at this time but mention a few highlights.  On the medication front the authors have included numerous reliable sources of information including the FDA Drugs Page, LactMed (for nursing mothers), and Medicine Safety:  A Toolkit for Families.  Much happens with medication that is out of the physician's and pharmacist's control.  Once the medication is prescribed and dispensed then the patient takes responsibility for administration, storage, disposal, monitoring effects and side effects, and interactions with other medications that may be clinically noticeable to the patient and/or family.  Well informed assessment of these between  physician visits will help you receive much better informed recommendations from your physician.  In a time of rapidly rising drug prices many patients will require financial assistance in medication purchasing.  The list includes Needy Meds, a clearinghouse for various assistance programs.

​The lists also includes several reliable sites for general and specific medical information.  These include the CDC,  The Cleveland Clinic Health Information Center, The Mayo Clinic, MedlinePlus, and Merck Manual Home Edition.  These are all useful and reliable.

​The list also contains the link to the National Alliance on Mental Illness.  This site has valid and reliable information on many psychiatric disorders, treatment and support.  The list also gives the link to The American Academy of Child and Adolescent Psychiatry--Resources for Families.

​An informative website that exposes health related "frauds, myths, fads, and fallacies" can be found at quackwatch.com.

​Many other websites are given that may be of value to you given your specific health concerns.  Please take notes and we will discuss any questions that may arise.

The privacy of your patient records is assured by a federal law known by the acronym HIPPA.  In general, this law declares that your records remain your property with the treating physician or institution as the custodian of those records.  This is an important legal point of which most patients are unaware.  You may have access to your records upon request and within reasonable business parameters (e.g., during office hours, does not obstruct the usual flow of business, physician not responsible for copying costs).  You may review your record and file an addendum to these records but you nor the physician may alter the already recorded record.  The access to your records, except for some special conditions listed next, is restricted to your treating physician and you.  There are several notable exceptions.  The first exception is for an order from a court of appropriate jurisdiction.  This will require and order from the judge.  Attorneys will often seek a release of records when you are involved in litigation, usually a divorce proceeding.  Your attorney may have access to your records and will most certainly send a HIPPA compliant release since he or she has a fiduciary responsibility to you, as does your physician.  As an aside, this is a major difference in the privacy with your attorney and the privacy with your physician. Your attorney cannot be compelled to release what is known as attorney work product, your physician can be compelled to release his work product.  Opposing attorneys will sometimes send a subpoena duces tecum.  In and of itself, this is not enough to compel a release of information.  However, if the attorney notices you or your attorney and within the 10 days allowed by law you or your attorney  does not file with the court an order of protection or a motion to quash the subpoena, then the records must be released.
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​Another exception is the law enforcement exception.  We will in most cases vigorously defend the privacy of your records but the fact is that if the DEA has you targeted for drug diversion or doctor shopping, they can compel the release of limited amounts of your record without your consent.

​If you have assigned insurance benefits to your provider then the provider may release the amount of your record to adjudicate the claim without obtaining a release from you each time.  Workman's compensation claims are another exception to HIPPA.  Even if your treating physician is not filing with workman's compensation for payment, your employer's workman's compensation carrier may obtain your records without your consent to adjudicate your workman's compensation claim.
 
​The most important exception is for clinical care.  Your physician may communicate freely with your other treating physicians or other providers to deliver needed medical care.

​These are the only exceptions to the HIPPA privacy law.  This  brings us to the second part of the title; How does a concerned relative or friend communicate with your physician if the physician is forbidden from discussing your case with them without your explicit consent.  Although most all communications of this type emanate from a deep and legitimate concern on the part of the third party, our office has seen numerous cases of third parties seeking information to gain an advantage in some personal agenda involving my patient.  This is the reason I wish to avoid even the appearance of release without consent.  Although I cannot release any information, even the information that you are a patient without your consent, I can receive any information.

​For the last many years I have utilized two means of receiving this information.  The first is to write me a letter detailing your concern.  Please include your name, address, and phone number (in case the patient later gives consent to discuss the case with you) and the patient, patient's birthdate, and patient's address (you would be surprised how many patients I have with the same name).  Also, include the location where I have treated the patient, e.g., the hospital, my office, etc.  Write down all of your concerns regarding the patient.  I utilize this method so that there is no chance of disclosing privileged information inadvertently in a phone call or a face to face meeting while obtaining information that may be beneficial in the patient's care.  This information will be reviewed and discussed with the patient.

​The other method of relaying your concern, and the preferable method, is to come to the patient's appointment with the patient.  This method allows us to address all pertinent issues and make a unified plan of treatment.  Many issues may not be solely medical and require the support of friends and family.

​A third method, which has only recently become available, is to leave a voicemail on the office phone.  Please include all of the information that would be included in the letter referenced above.

​Unfortunately, an email mode of contact is not available for either patients or third parties.  This is actually my preferred mechanism of communication.  At this time I have not been able to locate a reasonable email service that meets the stringent HIPPA security requirements.

​I hope this is helpful to advise you of your rights as a patient and ways you can relay your concerns as a concerned third party.  These are simply one set of legal parameters within which we all live.  In the end, there is only one goal--- healthy patients.
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This is the first blog post I have done to this site and the first blog post I have ever done.  In general, I avoid social media as I would the plague.  However, this seems to be a reasonable way to relay information to my patients that I hope is helpful and makes the journey through the medical world a little easier. Most of this information will be useful whether you are coming to see me or any other physician.  The below concerns the clinical aspects of your care.

Most practices don't send you the fill in the blanks encyclopedia that I do prior to your visit.  However, someone in the office will collect similar information in person once you arrive.  Please fill out this history and take it seriously. Obtaining a correct diagnosis and treatment plan requires not only current signs and symptoms but the context in which these symptoms manifest and the natural history of the illness.  Your entire medical history is important to every physician caring for you.  I recommend that all patients, and especially the elderly and/or patients with multiple and complicated diseases maintain what is called a personal health record.  Take this health record to all your doctor visits. At each visit as changes are made in your treatment make sure both you and your doctor have a copy of the changes.  By doing this, the doctor you are seeing and any other doctor you see will all literally be on the same page.

You can obtain personal health record apps for your various devices.  You may utilize these or simply a notebook.  Regardless of the format you use you will want to include the following information:  1. Demographic information about yourself, name, address, personal contact information, emergency contacts, hospital preferences, and insurance information;  2. List of doctors; 3.Allergies; 4. Surgeries; 5. Illnesses; 6. Medications;
7. Advance directives

I hope none of you ever have to go to the hospital, especially for an emergent and serious illness.  However, if you do, make sure this list, including the advanced directives, goes with you to the hospital. You, your doctors and your loved ones will be thankful for your planning.

Outside of the above, just relax and be yourself.  Your healthcare is a partnership between you and your doctor.  Medical treatment is something that is done with you not to you.