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Seasonal depression, also referred to as Seasonal Affective Disorder (SAD), refers to a type of depression that relates to changes in the seasons. Most people with SAD feel symptoms come on in the fall and generally feel them all through the winter. Symptoms, which include lethargy, sadness, and general depression, usually dissipate once spring arrives. […]
Seasonal depression, also referred to as Seasonal Affective Disorder (SAD), refers to a type of depression that relates to changes in the seasons. Most people with SAD feel symptoms come on in the fall and generally feel them all through the winter. Symptoms, which include lethargy, sadness, and general depression, usually dissipate once spring arrives.
With the warmer months here, it’s a great time to get into some healthy mental habits, so you’ll be ready to fight the blues come fall. Here are some ways you can hold onto your good mental health all year long:
Stay Physically Active
Inactivity can definitely worsen depression symptoms. And several recent studies suggest people who exercise regularly have better mental health than those who do not. One of the best habits to get into is to ensure you move your body every day, even if that means going for a walk around the neighborhood.
If you live in an area of the country that experiences cold, snowy winters, think about taking up a fun activity like skiing or snowshoeing. If that’s just not your thing, consider getting a treadmill, stationary bike or mini trampoline for your home.
Reduce Social Media Use
Social media is fun once in a while and a way for us to stay connected to others. But too much social media use has been shown to cause mental health issues. Be sure to limit your social media use to only 30 – 60 minutes a day.
Take Up a Hobby
Doing something you really enjoy is obviously great for your mental health. But so many people feel they are too busy with work and family responsibilities. Make time! Learn to paint or play an instrument. Take salsa lessons or start writing that novel you’ve always dreamed about.
Relax More Often
Chronic stress is a killer. It can cause the development of diseases such as heart disease and cancer. At the very least, chronic stress will dysregulate your nervous system, which will then cause a depression.
Take time every week to check out and destress. Get a massage, take a long hot bath, sit in a sauna, or just lie in the hammock in your backyard.
You may also want to consider working with a mental health specialist so you always have someone to freely talk with about whatever’s bothering you. If you find your therapist now, you will have formed a relationship come fall when the blues tend to settle back in.
If you’d like to learn more about treatment options, please feel free to reach out to me.
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There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as […]
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as hypertension and heart disease.
One of the best ways to beat stress is through mindfulness meditation. This practice helps train you to keep your attention “in the now.” By training your mind to stay in the present moment, you stop it from ruminating on all of the things that bring you stress. While it can be challenging in the beginning, many practitioners of meditation receive amazing benefits:
If you’re someone who suffers from a lack of sleep, you know how it can affect your mood and ability to focus clearly. Research has found that in adults diagnosed with sleep disturbances, meditation improves the quality of sleep obtained each night.
Studies have also found that mindfulness meditation can reduce the cortisol levels produced in the body. Cortisol is a stress hormone. When levels of cortisol remain high, it can negatively impact your health.
Many older adults experience loneliness and isolation due to the loss of their spouse combined with an inability to lead an independent social life. One study found that an 8-week mindfulness-based stress reduction (MBSR) program decreased loneliness and related pro-inflammatory gene expression in seniors.
These are only a handful of the many benefits of practicing meditation.
Starting a meditation practice does not have to feel overwhelming and it doesn’t require you to make big lifestyle changes. It simply requires you to dedicate 10-20 minutes each day in your practice.
You may want to look for group meditation classes in your local area to get a feel for how it works. There are also plenty of guided meditations online to choose from.
The biggest thing to remember is that it is called a meditation practice for a reason: you won’t get it “right” right out of the gate. And truthfully, there is no right or wrong. There is only a desire and intent to let go of the chatter in your mind and focus on the present moment. That’s it. Once you get the hang of things, you too can experience some amazing benefits.
Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night. But there is something else that greatly influences our mental health and that is […]
Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night.
But there is something else that greatly influences our mental health and that is a community and a sense of belonging. Human beings are wired for connection. When we feel connected to others, we feel loved and supported. Friends can often help alleviate the stress in our life because our friends are there for us to lean on.
If you have been feeling alone and isolated, here are some ways you can find your own community and begin to connect with others:
What activities and hobbies do you have? You may want to join a book club or take a painting lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team. You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.
Being of service to others is highly rewarding, and volunteering is also a great way to connect with others who share similar values. What causes do you feel passionate about? What charities do you support? Check out their website or give them a call to see what volunteering opportunities they may have available.
Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get back to your church or try taking that meditation class you’ve been thinking about. Is there a political cause that speaks to your heart? Helping others reach a meaningful goal can be a great way to find purpose in your own life.
Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s the time to go out and make some new connections.
And if you’ve been dealing with depression and anxiety for some time and could use someone to talk to, please give me a call.
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We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling […]
We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling physically unwell, what’s not as common – but perhaps should be – is taking a mental health day when you are feeling mentally and emotionally unwell.
Now many, if not most, companies do offer their employees personal days with no questions asked. But many people save these days for what seems like real-life emergencies. They feel guilty if they use one of these days to simply rest and relax their mind.
The truth is, taking a mental health day from work or school can be extremely important for your overall well-being. It can help you avoid burnout, improve your mood, help you get some much-needed rest, and rejuvenate you so you can tackle “real life” once again.
So how do you know when you are really in need of a mental health day and when you’re just feeling a bit lazy and unmotivated?
Stress
You’ve been feeling overwhelmed and irritable.
You Just Feel… Off
Sometimes we don’t feel like ourselves, but we can’t quite put our finger on what’s wrong. We know we feel anxious and like the world is a bit too much. This is a sure sign you need a break.
Getting Sick More Often
Are you dealing with a cold that “just won’t go away?” When we are stressed, our immune systems become compromised, and it’s harder for us to fight off the common cold.
The bottom line is you should never feel guilty for taking some time for your mental health. I encourage you to take a mental health day every once in a while. Sometimes it’s the absolute best thing we can do for ourselves.
And if you find a mental health day didn’t quite do the trick, you may have more going on in your life that requires more hands-on treatment. If you like the idea of speaking with someone about whatever is bothering you, please get in touch with me so we can discuss treatment options.
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One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to […]
One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.
Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.
In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.
Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.
But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.
If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.
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We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist. But as human beings, we can never reach a state […]
We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist.
But as human beings, we can never reach a state of perfection because we will always be a work in progress. Perfection indicates a finality – a finished product – but we as humans are always growing and changing.
Many people view perfectionism as a positive attribute. They believe the more “perfect” they are, the more success they will have in life.
Perfectionism is NOT the same thing as always doing your best. It is important that we always do our best. By doing so, we can experience healthy achievements and growth. But perfectionism takes this concept to the extreme.
People with perfectionist tendencies often have self-defeating thoughts and/or behaviors that actually make it HARDER to achieve their goals. Perfectionism also can make the individual feel stress, anxiety, and depression.
Most human beings, from time to time, will strive for perfectionism in some aspect of their life. As an example, that “perfectly moist chocolate cake” I mentioned earlier got that way because the person who baked it was trying to get everything JUST RIGHT as a gift for someone’s birthday.
But there are those people who are “full-time” perfectionists. They strive for perfection in all aspects of their life.
Here are some signs you may be a perfectionist:
Again, perfectionism is not the same thing as doing your best. It is a condition whereby the individual is almost incapable of feeling joy or pride at what they accomplish because in their own minds, they are never quite good enough.
If you believe you may have traits of perfectionism and it is causing you stress, there are things you can do to change your behavior so you can live a healthier and happier life.
If you’d like to explore treatment options, please reach out to me.
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Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods. The trouble is, these foods are […]
Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods.
The trouble is, these foods are only a temporary fix. They fill a void, and in the case of sugar, give our mood a boost. But then we come crashing down again and may even experience shame and guilt for having binged on food we know is not good for us. This can lead to a vicious cycle of more emotions, more eating, more emotions, more eating. This cycle can ultimately lead to weight gain and even the development of certain chronic diseases like heart disease and type 2 diabetes.
We are what we eat is a very true sentiment, especially when it comes to our brain. When life throws us challenges, we need our brain to work optimally so we can figure out the best way to deal with our circumstances or to process emotions. The trouble with reaching for comfort foods is, they are actually harmful to your brain.
Think of your brain like the engine in a car. You wouldn’t put frozen lattes in your gas tank because you know your car needs the right kind of fuel to run well. Your brain also needs the right kind of fuel. Your brain requires high-quality foods that are loaded with vitamins, minerals and antioxidants. These nutrients nourish your brain and protect it from oxidative stress.
Did you know that studies have shown a direct link between a diet high in refined sugars and impaired brain function? And even a worsening of symptoms such as depression?
The bottom line is, while your instinct in the moment may be to reach for those processed comfort foods, do your best to make better food choices. It will be hard at first, but good habits can be formed over time. Your brain will thank you.
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We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health. Sadly, most people don’t give their mental health a second thought. The […]
We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health.
Sadly, most people don’t give their mental health a second thought.
The problem is, no matter how good you look in a bathing suit or how “ripped” you may be, or how low your cholesterol is if you aren’t mentally healthy, your life is negatively impacted.
In the age of Coronavirus, when many of us are dealing with health and financial struggles, the stress can really take a toll on our mental health. With this in mind, here are some good mental health habits to practice in 2021 and beyond:
Gratitude is like a magic bullet when it comes to mental health. Too often, when we are feeling negative emotions, we deny our full reality, that is to say, we deny all of the wonderful things that are present in our life. Be sure to take realistic stock in your life each day and feel grateful for the people, events, and things in your life that bring you joy and happiness. And be sure to share your gratitude with others!
The only thing worse than dealing with grief, sadness, and stress, is doing so while devaluing your own self-worth. Be sure to treat yourself as kindly as you do your loved ones. See the good in you and practice self-care and self-compassion every day.
Most of us cling to the idea that we can control every single facet of our lives. It’s just not true. This desire for full control brings with it a sense of anxiety. Make this year the year you finally let go of needing to control everything.
Toxic people are bad for our mental health. It’s time to cut ties with those who bring you down in order to make room for people who will support you.
Along with these habits, you may want to consider speaking regularly with a mental health counselor, who can help you navigate any issues you may be dealing with and provide coping techniques.
If you’d like to explore treatment options, please get in touch with me. Let’s discuss how I can help you make 2021 your best year yet!
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According to the Centers for Disease Control and Prevention, about 9% of American adults live with depression. It’s also worth mentioning that a major depressive episode is the leading cause of disability for Americans between the ages of 15 and 44. Antidepressants are commonly prescribed to treat people with moderate or severe depression. And while […]
According to the Centers for Disease Control and Prevention, about 9% of American adults live with depression. It’s also worth mentioning that a major depressive episode is the leading cause of disability for Americans between the ages of 15 and 44.
Antidepressants are commonly prescribed to treat people with moderate or severe depression. And while these drugs do offer some relief, they often come with some pretty nasty side effects such as:
That’s quite a list.
The obvious problem is these side effects can make someone who is depressed feel even worse. But there is some good news.
Studies on exercise and depression are conclusive: Not only does exercise treat depression, it can also prevent it. In fact, researchers from Duke University found exercise to be as effective as medicine.
Exercise not only increases blood flow to the brain, it also releases endorphins, which are the body’s own natural antidepressants. Exercise also releases other neurotransmitters, like serotonin, which lift mood.
The really good news is, it only takes moderate exercise three times a week to reap the antidepressant benefits. You don’t have to train for a marathon or a triathlon to feel better. Here are a few exercise ideas to get you started:
Take your dog(s) for a half hour walk around the neighborhood. Not only will your body release endorphins but your dog’s health will also benefit from routine exercise.
Family bike rides are a great way to bond and get a good workout at the same time. If the weather doesn’t permit outdoor biking, a stationary bike is a good investment.
Swimming is one of the absolute best total body exercises. As a bonus, the steady movements through water also has a naturally calming effect.
Grab a few friends and/or colleagues on your lunch break and go for a half hour walk.
Exercise doesn’t have to be hard or complicated. Whatever form you like, commit to doing that at least three times a week and see if you don’t start to feel better.
You may also want to speak with a therapist, who can help you navigate your emotions and offer tools for coping. If you’d like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may be able to help.
It has long been believed that having faith is key to getting through some of life’s greatest challenges. A spiritual practice can often give people the strength and confidence to push through obstacles and make positive changes. But can faith have a positive effect on depression and anxiety? According to new research, it can. Your […]
It has long been believed that having faith is key to getting through some of life’s greatest challenges. A spiritual practice can often give people the strength and confidence to push through obstacles and make positive changes.
But can faith have a positive effect on depression and anxiety? According to new research, it can.
Your Brain on Spirituality
According to a study published in JAMA Psychiatry, meditation or any other form of regular spiritual practice (such as prayer or religious contemplation) has been linked to a thickening of the brain cortex. The study, which was the first to investigate whether there is any physical evidence in the brain linked to the protective effects of faith against depression, looked at 103 adults at either high or low risk of depression, based on family history.
At the end of the study, magnetic resonance was used to view participants’ brains, and the images clearly showed thicker cortices in those participants who placed a high importance on religion or spirituality than those who did not.
But even more significant was the fact that the thicker cortex was found in exactly the same regions of the brain that had shown thinning in people with a high risk for depression.
3 Ways Faith Can Help You Fight Depression and Anxiety
Every individual requires unique treatment methods to combat their symptoms of depression. While cognitive behavioral therapy and prescription medications work well for many people, many others may be helped by embracing a spiritual practice.
If you are suffering with depression, here are three reasons why you may want to focus more on your faith:
1. Faith Offers Hope
A belief in a loving power greater than ourselves can help us feel hopeful, even in our darkest hours. Faith turns wishful thinking into great expectations. And when we start to expect goodness in our lives, we naturally feel hopeful for our future.
2. Your Behaviors Evolve
Whether it’s through praying, meditating, or attending some sort of spiritual service or gathering, faith-filled people tend to experience positive changes in their attitudes and behaviors. Where once you may have had a knee-jerk emotional reaction to a situation, you might now be able to center yourself instead and face situations with calmness and clarity.
3. Your Perception Changes
Faith has a way of helping us see ourselves and our lives differently. Problems turn into opportunities, enemies into friends, and impossibilities into possibilities.
While it may take some time before you feel relief from your depression or anxiety, by embracing faith, you will be better able to cope with the symptoms.
We have therapists from a variety of belief systems and faith backgrounds and we would be happy to integrate this into your counseling experience. Give us a call.
SOURCES
https://www.psychologytoday.com/us/blog/living-the-questions/201603/4-powerful-ways-spirituality-can-ease-anxiety-and-depression
For Many with Severe Mental Illness, Spirituality Plays Role in Well-Being
https://psychcentral.com/news/2014/01/19/how-spirituality-protects-the-brain-against-depression/64698.html
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https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1792140