The Instinct to Heal by David Servan-Schreiber

Depression and anxiety seem to be the new defining diseases of our age, especially in the West. These disorders, and even severe stress, can affect our health as much as smoking or obesity.

 French psychiatrist David Servan-Schreiber notes that drugs and talk therapy are not especially effective, though the side-effects can be serious. The operating theory behind antidepressant drugs may simply be wrong.

 Dr. Servan-Schreiber suggests we look elsewhere for solutions to depression. The roots of depression are in the emotional brain, rather than the thinking brain, the body and the interaction between them.

 Our brain is layered, an as you go deeper inward, you get to older structures similar to other life forms: first those similar to other primates, then to mammals and finally to reptiles. The wordy, analytical, thinking part of the brain is the newest outer layer, the neocortex. Anxiety and depression are more strongly linked to the inner parts of the brain, which is emotional, image-oriented and much more closely linked to the operations of the body.

 One aspect of the brain-body connection is the heart. The heart has a bundle of nerves associated with it that are practically a simple brain itself, and this heart-brain has a direct connection to the emotional brain in the head. Our emotional and physical states are closely tied this way. Servan-Schreiber discusses techniques related to heart coherence, the variation of heart rate in a regular patter, that can be calming to the heart and brain and put is in a relaxed, restorative mode. His book includes instructions on a type of meditation for increasing heart coherence.

 He also talks about a technique that uses eye movements similar to those that occur while we dream to help the emotional brain process trauma, called eye movement desensitization and reprocessing (EMDR). This therapy will require a trip to a psychiatrist or psychologist, but for the right patients it can provide quick results.

 There is the suggestion that some cases of depression can be a symptom of disease or other issues in the body, especially inflammation. One of the things one can do deal with this type of depression is to get more Omega-3 fatty acids. These can help improve the function of the brain by improving the coating on brain cells. Depression seems to be more prevalent in countries where the typical diet is lower in Omega-3. Exercise can also improve depression and anxiety, especially when it is done regularly; three times a week for 20 minutes is enough to see a benefit.

 In addition, relationships and community are important to mental health and a sense of wellbeing. The quality of ones relationships can have a great impact on physical and mental health. Over the last few decades, people have come to have fewer and shallower relationships and less connections to community and purpose. Servan-Schreiber’s advice on this particularly focuses on ways to communicate that resolve conflicts and build empathy.

 Depression and anxiety are complex. Servan-Schreiber provides a suite of options for treating it. One of these may be helpful along, and some may need to use various ones in combination. In any case, there are things you can do, especially with the aid of a physician or psychologist, to make things better.

 If you’re interested in this book, you may also be interested in

Anxious for Nothing by Max Lucado

The Beethoven Factor by Paul Pearsall

Change Your Brain Change Your Body by Daniel G. Amen

The Last Self-Help Book You'll Ever Need by Paul Pearsall

The Mindful Way through Depression by Mark Williams, John Teasdale, Zindal Segal & Joh Kabat-Zinn

Overwhelmed by Brigid Schulte

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

The Solution by Lucinda Bassett

Switch on Your Brain by Caroline Leaf

Timeless Healing by Herbert Benson with Marg Stark

 Servan-Schreiber, David. The Instinct to Heal: Curing Depression, Anxiety, and Stress Without Drugs and Without Talk Therapy. New York: Rodale, 2003.