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Seasonal depression, also known as Seasonal Affective Disorder, or SAD for short, is a form of depression that typically impacts people during the winter months, when exposure to sunlight and temperature changes naturally occur. Research indicates that about six percent of the American population, primarily those people living in northern states, suffers from SAD. It is […]
Seasonal depression, also known as Seasonal Affective Disorder, or SAD for short, is a form of depression that typically impacts people during the winter months, when exposure to sunlight and temperature changes naturally occur.
Research indicates that about six percent of the American population, primarily those people living in northern states, suffers from SAD. It is also believed that one in ten Americans experience subsyndromal SAD, a milder form of seasonal depression, also called the “winter blues.” And, though the disorder can affect both men and women, it is more common among women.
Symptoms of seasonal depression include:
Though some people confuse SAD as simply moodiness, it is a real form of depression that is dependent on an individual’s hormonal state, as well as seasonal characteristics like exposure to light and temperature.
If you or a loved one are affected by seasonal depression, here are three ways you can reduce the symptoms that impact the quality of life.
Get Outside
While the temperatures outside may be a bit harsher than you’d like, it’s still a great idea to bundle up and get some sunshine, as much as you can. Our bodies need sunlight to boost our levels of vitamin D. Among other things, a vitamin D deficiency has been linked to mood swings, headaches and fatigue.
Exercise is also one of the best ways to release the feel-good hormone, serotonin. But it is much better to walk for a half hour outside in the sunlight than to get on the treadmill inside. So, if you can bare the chill in the air, head outside and get that body moving.
Use a SAD Light
Of course, there will be those days when the sun refuses to show its face and the weather is too severe to spend much, if any, time outside. The use of a SAD light can help reduce the symptoms of seasonal depression.
SAD lights are also called light therapy boxes, and the light they produce mimics natural outdoor light. Light therapy is believed to affect brain chemicals linked to mood and sleep, like serotonin and melatonin, easing SAD symptoms.
Eat More Produce
Feelings of anxiety are common among those suffering with seasonal depression, but according to Dr. Uma Naidoo of Harvard Medical School, relief may be found at the end of your fork. Fruits and vegetables are rich sources of essential nutrients like magnesium and zinc that ease anxiety and make people feel calmer. While you may be tempted to eat starchy comfort foods like bread and pasta, your best bet is to load up on as many whole foods as you can, with an emphasis on organic produce.
While the cold weather is likely to have most of us dreaming about spring, winter doesn’t have to be an emotional trial. By following these tips you may be able to lesson your SAD symptoms and get through winter unscathed.
If you or a loved one is currently feeling overwhelmed by SAD symptoms, and is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
You’ve likely heard of post-traumatic stress disorder (PTSD), a mental health condition that can cause someone to experience anxiety, flashbacks, nightmares, and other symptoms after living through a traumatic event. But did you know that the mental health community commonly divides PTSD into five stages? They are: Impact – This stage occurs immediately after someone […]
You’ve likely heard of post-traumatic stress disorder (PTSD), a mental health condition that can cause someone to experience anxiety, flashbacks, nightmares, and other symptoms after living through a traumatic event. But did you know that the mental health community commonly divides PTSD into five stages? They are:
No matter what stage of PTSD you’re in right now, we can help. Our therapists regularly work with individuals who are living with PTSD, and we understand that each patient requires a unique approach to care. After learning about your background and how PTSD affects you, we’ll work with you to overcome your symptoms and achieve an improved quality of life. Contact us today to learn more about our practice and schedule your first therapy session.
If you’re looking to improve your mental health and overall well-being, one of the best things you can do is track how you’re feeling. Not only does this allow you to identify any issues you might be experiencing and set goals for how to resolve them, but it can also help you analyze how you’re […]
If you’re looking to improve your mental health and overall well-being, one of the best things you can do is track how you’re feeling. Not only does this allow you to identify any issues you might be experiencing and set goals for how to resolve them, but it can also help you analyze how you’re progressing toward those goals. Here are some tips for how to track your mental health:
Once you’ve started tracking your mental health, you may find that you need a professional to help you achieve your goals. You’ll find exactly what you’re looking for at our practice. Our therapists are highly experienced and will supply you with the individualized, patient-focused care that we’ve come to be known for. Contact us today to request an appointment.
If you’re someone who spends most of the night tossing and turning and checking the time on the clock, you’re definitely not alone. According to the National Institutes of Health, close to 20% of Americans suffer from some kind of sleep disorder. That’s a lot of people walking around cranky and groggy! Symptoms of Insomnia […]
If you’re someone who spends most of the night tossing and turning and checking the time on the clock, you’re definitely not alone. According to the National Institutes of Health, close to 20% of Americans suffer from some kind of sleep disorder. That’s a lot of people walking around cranky and groggy!
Symptoms of Insomnia
People troubled by insomnia experience difficulty falling asleep, staying asleep, or getting back to sleep when they wake up at a very early hour. These sleep disturbances cause stress and anxiety, and make every day activities like working, remembering, and thinking clearly very challenging. Insomnia also typically causes irritability and fatigue. Persistent insomnia may also be a contributing factor of depression.
Causes of Insomnia
Insomnia is a complex condition that is still being studied. So far we do know that there are certain conditions that make people more prone to insomnia:
– Age – people over 60 are more susceptible
– Gender – females, on average, are more susceptible
– A history of depression can make you more susceptible
The main culprits of insomnia are:
– Jet lag
– Shift work
– Anxiety
– Grief
– Depression
– Stress
– Stimulants like nicotine, caffeine, and alcohol taken too soon before bed
– An overactive thyroid
– Steroid use
– Certain prescription medications (if you’re currently taking any, speak with your doctor about insomnia side effects)
– Restless leg syndrome
– Menopause and hot flashes
– Gastrointestinal conditions such as heartburn
– Conditions that make it hard to breathe like asthma and sleep apnea
– Chronic pain
As I mentioned, depression is one of the most common causes of chronic insomnia. In these cases, cognitive behavioral therapy (CBT) can help. CBT targets the thoughts and actions that are disrupting your sleep night after night. This therapeutic strategy encourages good sleep habits while relieving anxiety.
Some therapists may use a combination of relaxation therapy and biofeedback to reduce anxiety in clients. Others may employ different strategies like breathwork and positive thinking.
Therapists recognize that each client is an individual with individual needs. One-on-one talking therapy will help a therapist determine the specific causes – in some cases there may be multiple culprits – and put together a comprehensive strategy for relief.
If you are suffering from insomnia and would like to explore cognitive behavioral therapy, please get in touch with me. I’d be more than happy to discuss how I may be able to help you get the rest you need.
If you’re looking for a way to relieve stress, you’ll want to consider incorporating exercise into your daily routine (with a doctor’s approval). Exercise is renowned for being an excellent stress reliever, but how exactly does it affect stress levels? Exercise can: Increase endorphin production – Your pituitary gland and hypothalamus produce endorphins, hormones that […]
If you’re looking for a way to relieve stress, you’ll want to consider incorporating exercise into your daily routine (with a doctor’s approval). Exercise is renowned for being an excellent stress reliever, but how exactly does it affect stress levels? Exercise can:
If you’re not used to exercising, be sure to start off slow. After all, if you end up injuring yourself, you won’t be able to enjoy any of the stress relief benefits listed above. Also make sure to choose a workout that you’ll enjoy—remember that any physical activity can qualify as exercise, so if you’ll be more likely to stick with a routine that involves dancing rather than jogging, go for it.
If you’ve tried incorporating exercise into your daily routine but you’re still feeling stressed, you may want to consider speaking to a therapist. Luckily, you can rely on the experienced team at our practice. We understand the toll that stress can take on a person’s life, and once we’ve learned about your specific circumstances, we’ll be able to provide you with customized advice. Contact us today to get started.
Infertility is a condition that refers to an inability to become pregnant or to take a baby to term after one year of trying. This is a heartbreaking reality for many women across the globe. In fact, it is estimated that in the United States alone, roughly 6 million women suffer from infertility, according to […]
Infertility is a condition that refers to an inability to become pregnant or to take a baby to term after one year of trying. This is a heartbreaking reality for many women across the globe. In fact, it is estimated that in the United States alone, roughly 6 million women suffer from infertility, according to the Centers for Disease Control and Prevention.
Infertility can be caused by a variety of health issues. The most common is Polycystic ovarian syndrome (PCOS), which is a hormonal disorder that negatively impacts ovulation.
Other disorders that cause infertility in women are:
And finally, one of the primary reasons for infertility is a woman’s age. Nearly one-third of all women over the age of 35 experience fertility issues.
Infertility and a Woman’s Mental Health
Infertility is a very stressful issue to deal with and it can greatly impact a woman’s mental health. Research published by the North Carolina Medical Journal found that common mental health concerns of fertility patients are symptoms of depression and anxiety.
Patients frequently report that each month’s cycle becomes a tumultuous storm of emotions ranging from anger, sadness, fear, and guilt. And the more demanding and intrusive the fertility treatment protocols become, the greater the emotions felt.
Much focus is given to the physical aspects of not being able to conceive. But it is important for women to recognize that their mental health may be impacted and to get help.
If you or someone you know is suffering from anxiety or depression because of infertility issues, please feel free to reach out to me. I would be happy to discuss treatment options with you.
SOURCES:
These days, many people focus on their physical health. But few give much attention, if any, to their mental health. What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how […]
These days, many people focus on their physical health. But few give much attention, if any, to their mental health.
What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how you deal with challenges and the relationships you nurture.
While most people will experience mental health challenges at some point in their life, those who give no attention to their mental health could experience anxiety and depression. If focusing on mental health is a new topic for you, here are some tips to help you along:
Don’t Isolate
Nothing keeps our mood elevated like the feeling of being connected – truly connected – to other people. While texting and social media have their place, be sure to spend quality face-to-face time with friends and loved ones.
Make R&R a Priority
Are you someone that burns the candle at both ends? Most people are. Good mental health requires you to get enough leisure time so you can rest and contemplate. If you’re guilty of being “too busy,” start spending more time relaxing.
Eat Healthy
Have you ever noticed when you eat processed comfort foods, you tend to feel unwell physically and mentally? Sugary foods are bad for our mental health. That’s why it’s so important to eat wholesome, nutritious foods like grassfed meats and organic fruits and veggies!
Stay Active
Physical activity is as important for your mental health as it is for your physical health. Regular exercise can relieve stress, elevate mood, and even help you get a better night’s sleep.
These are just some of the ways you can ensure your mental health is optimized. You may also want to speak with a licensed mental health therapist who can provide tools and a safe space to work through what’s troubling you.
If you’d like to explore treatment options, please give my office a call.
SOURCES:
http://www.bcmhsus.ca/about/news-stories/stories/10-tips-to-boost-your-mental-health
https://www.mhanational.org/31-tips-boost-your-mental-health
https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389
Aging is not for the faint of heart. While some people approach their senior years eagerly, relishing the thought of retirement and spoiling grandchildren, others may have a hard time accepting the passage of time. It can be challenging for many to deal with medical conditions and limited mobility, find enjoyable, meaningful activities, and reconcile […]
Aging is not for the faint of heart. While some people approach their senior years eagerly, relishing the thought of retirement and spoiling grandchildren, others may have a hard time accepting the passage of time. It can be challenging for many to deal with medical conditions and limited mobility, find enjoyable, meaningful activities, and reconcile with the grief of losing loved ones and their own mortality.
Therapy can be a powerful transformative tool for people of all ages. For older adults, therapy can help them manage their emotions so they can find new meaning and purpose in their Golden years.
Speaking with a therapist can also assist people in working through their grief as friends and family pass on. And it can also be a tremendous help to speak to someone about the fear of their own mortality.
But this is really only the tip of the iceberg when it comes to the numerous benefits of therapy. For instance, I have some older clients who are still dealing with self-esteem issues. We’d like to think the older we get the more we accept and love ourselves. Some of my clients have been able to finally break free of that critical voice inside themselves to live a fuller and more satisfying life.
Some of my clients use our sessions to build their confidence. Whether it’s putting themself “back out there” to find a new romance or being able to speak up to their well-intentioned family members who think they know what’s best, we work together to build the confidence they have perhaps lacked for many, many years.
I like to think of myself as a friend who happens to know a lot about psychology, human emotions, and how we can more easily reach our goals. If there is something in your life that is causing you grief or fear, perhaps I can help with that.
If you’d like to explore treatment options, please feel free to reach out to me.
SOURCES:
https://www.goodtherapy.org/learn-about-therapy/issues/aging
https://positivepsychology.com/geriatric-therapy-older-adults-depression/
You’ve probably heard of “self-care Sunday,” a recent trend that involves devoting one day a week to nourishing your mind and body. Whether you want to start practicing self-care on Sundays, Wednesdays, Fridays—or every day—good for you! Depending on the practices you adopt, self-care can boost your mental and emotional health, enhance your physical health, […]
You’ve probably heard of “self-care Sunday,” a recent trend that involves devoting one day a week to nourishing your mind and body. Whether you want to start practicing self-care on Sundays, Wednesdays, Fridays—or every day—good for you! Depending on the practices you adopt, self-care can boost your mental and emotional health, enhance your physical health, strengthen your relationships, and improve your overall quality of life. Here are three tips to consider when starting a self-care routine:
The thought of tackling all areas of your life at once can feel overwhelming, so decide what you’d like to focus on first. Once you’ve identified your goals, consider what activities will help you achieve them and where you can turn for support.
You probably don’t hesitate to set aside time for school, work, and family obligations, but self-care is just as important. Block off a set amount of time—whether it be an hour or a full day—and commit to following through with your plans.
Many people think of self-care as something they do on their own, but speaking to a therapist is one of the best things you can do to improve your mental and emotional health. Luckily, you won’t need to look far to find a qualified therapist near you. Our caring team is highly experienced and can provide you with personalized recommendations that are tailored to your specific goals. Contact us today to schedule an initial consultation.
Every single human being has two voices battling it out inside their head. The one voice is our champion, encouraging us to feel confident and to reach our fullest potential. Then there’s that other voice. The one that is critical of every move we make. The one that looks at all of our perceived flaws […]
Every single human being has two voices battling it out inside their head. The one voice is our champion, encouraging us to feel confident and to reach our fullest potential.
Then there’s that other voice. The one that is critical of every move we make. The one that looks at all of our perceived flaws under a microscope and calls them out with a thunderous voice. The one who tells us we can’t do anything right and we’ll never amount to anything.
Now which voice is doing the most talking in your life? If you’re like most people, your inner critic is running the show. Ever wish you could tell it to just shut up?
Here are some powerful ways you can silence your inner critic once and for all:
Be More Mindful
In order to silence your inner critic, you must first become aware of it. You cannot change what you are not aware of, right? And this is where mindful meditation comes in.
When we practice being mindful, we tune into the here and now and become FULLY aware of the present. The more you practice mindfulness, the more aware you will be when that negative voice inside you begins to speak.
In addition, mindfulness teaches us that we are not our thoughts, we are the observer of them. Soon you will begin to choose which thoughts to focus on more carefully. This is a powerful shift that can change your life!
Stop Comparing Yourself to Others
In a world where 24/7 social media would have us believe that everyone else is smarter, thinner, richer and generally better than we are, it’s hard not to compare ourselves to others. But doing so only gives your inner critic weapons to use against you.
Practice Self-Compassion
You would never treat others the way you treat yourself. Begin to treat yourself with the compassion you would a small child or a wounded kitten you find. No one is perfect. But all of us are worthy of love, kindness and respect. We must begin to show ourselves more love, kindness and respect and we can do that by practicing self-compassion.
Hopefully these tips help you to silence that inner critic once and for all. And if you’d like more help on building your confidence and self-esteem, please get in touch with me. I work with people to empower them so they can build the life they dream about.
SOURCES:
https://www.omaritani.com/blog/how-to-silence-your-inner-critic
https://www.psychologytoday.com/us/articles/201903/silencing-your-inner-critic
https://themindsjournal.com/how-silence-your-inner-critic/