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Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for the majority of us has returned to normal. But for some people, social isolation didn’t go away; it is a part of their […]
Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for the majority of us has returned to normal.
But for some people, social isolation didn’t go away; it is a part of their “normal” existence.
There are a variety of circumstances that cause people to be isolated from others, or to choose to isolate themselves:
We know there is a strong mind-body connection. How we feel emotionally effects how we feel physically. Studies are now revealing how social isolation can negatively impact our health. Here are just some of the effects on your health:
If you are isolated from others for any reason, it is important to recognize you may be suffering mentally, emotionally, and/or physically. Here are some ways you can cope with the situation:
If you would like to speak to someone about your anxiety or depression caused by isolation as well as the reasons for the isolation, please reach out to me. I offer online therapy for those who feel more comfortable accessing help from home.
SOURCES:
Understanding the Effects of Social Isolation on Mental Health
https://www.webmd.com/mental-health/social-isolation-mental-health
https://www.medicalnewstoday.com/articles/isolation-and-mental-health
If you live in a colder climate, you know it can be challenging dealing with a lack of sunlight and being stuck inside due to frigid temps during winter months. It is for these reasons many people experience what is called “the winter blues.” But seasonal depression goes much deeper than this. Also known as […]
If you live in a colder climate, you know it can be challenging dealing with a lack of sunlight and being stuck inside due to frigid temps during winter months. It is for these reasons many people experience what is called “the winter blues.”
But seasonal depression goes much deeper than this. Also known as Seasonal Affective Disorder – or SAD – seasonal depression results in fatigue, a loss of interest in socializing and activities, weight gain and more. Symptoms usually begin to present in the fall and last until the sunnier, warmer days of spring.
If you suffer from seasonal depression, there are things you can do to stop it in its tracks this year:
When winter comes, the light goes. It gets darker earlier and we simply can’t spend as much time in the sun. To combat this, it is recommended those with seasonal depression use a light therapy box. And best to start using it each year in the beginning of fall, before your SAD symptoms even have a chance to take hold.
When it’s cold and nasty out and we’re feeling sad and depressed, most of us will reach for those comfort foods that are laden with processed sugars and trans fats. But these foods will usually make us feel even more tired and depressed. To add insult to injury, eating bad foods only helps us to gain weight, which can make us feel more depressed. Best to stick to a diet consisting of whole foods rich in healthy fats and carbs, some quality protein and vitamins and minerals.
People with seasonal depression tend to isolate themselves during the winter months, and this can, again, exacerbate the depression. Do your best to stay involved with your social circle. Friends can be a great support during this challenging time.
You may also want to speak with someone about how you’re feeling. A therapist can offer tools and advice that will help you navigate your feelings. If you’d like more information about how counseling can help with seasonal depression, please give my office a call!
SOURCES:
https://www.mytransformations.com/post/12-things-you-can-do-today-to-get-ahead-of-your-seasonal-depression-this-year
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
https://www.dailydoseofluxury.com/single-post/2021/11/12/7-ways-to-get-ahead-of-seasonal-depression
Into each life a little rain must fall is a way of saying every one of us will experience sadness in our lifetime. It is completely normal and natural. But there are some people who feel something deeper and darker than sadness, and they may feel this way despite there being no triggering event such […]
Into each life a little rain must fall is a way of saying every one of us will experience sadness in our lifetime. It is completely normal and natural. But there are some people who feel something deeper and darker than sadness, and they may feel this way despite there being no triggering event such as the loss of a loved one.
So how can we tell the difference between sadness and depression?
As I just mentioned, sadness is a normal reaction to a difficult event in our life. We may feel sad because of a breakup or from losing a loved one or from leaving our friends after graduation. In other words, we feel sadness about something.
Depression, on the other hand, affects not only our emotions but also how we act and perceive the world. Depression does not require a triggering event. In fact, when we’re depressed, we tend to feel upset about any- and everything.
Depression clouds our entire lives. When we’re depressed, nothing feels as enjoyable or worthwhile as it once did. In short, we simply feel less alive.
To be diagnosed with depression, an individual must be diagnosed with at least five of the following common symptoms for a continual duration of at least two weeks:
If you or a loved one are experiencing depressed, it is very important to reach out for help from a trained mental health therapist. Depression robs you of your life, purpose and happiness, but there are strategies to break free and find joy once again.
I would be happy to discuss some treatment options with you. Please give my office a call.
SOURCES:
https://www.healthline.com/health/depression/depression-vs-sadness
https://screening.mhanational.org/content/am-i-depressed-or-just-sad/
https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201510/the-important-difference-between-sadness-and-depression
Do you experience persistent feelings of sadness, emptiness, hopelessness, worthlessness, or guilt? Are you feeling fatigued, anxious, restless, or like you can’t focus? Have you lost interest in the activities you once enjoyed, or have your coworkers or loved ones noticed that you’ve been more irritable than usual? If this sounds familiar, you might have […]
Do you experience persistent feelings of sadness, emptiness, hopelessness, worthlessness, or guilt? Are you feeling fatigued, anxious, restless, or like you can’t focus? Have you lost interest in the activities you once enjoyed, or have your coworkers or loved ones noticed that you’ve been more irritable than usual?
If this sounds familiar, you might have depression, a common but serious mood disorder. You should schedule an appointment with a therapist as soon as possible, but in the meantime, here are some practical steps you can take to help manage your depression:
Are you having trouble overcoming sadness? We can help you take the first step toward conquering your depression and improving your quality of life. Contact us today to schedule a therapy session.
Part I: Understanding Different Types of Depression and How They Are Treated
Depression is something many of us have heard about, and it’s more common than you might think. But did you know that there are different types of depression, each with its own features and ways of being treated? In this article, we’ll explore these various types.
Types of Depression:
1. Major Depressive Disorder (MDD):
This is what often comes to mind when we think of depression. It’s when someone feels intensely sad, loses interest in things they used to enjoy, struggles with sleep and eating, and often feels worthless. It is not merely a fleeting case of the blues but a pervasive and often debilitating condition.
Individuals with MDD may find it challenging to engage in their daily lives, affecting their work, relationships, and overall quality of life. Treatment for MDD typically involves a combination of psychotherapy and pharmacotherapy.
2. Persistent Depressive Disorder (Dysthymia):
Persistent Depressive Disorder, also known as Dysthymia, presents a different facet of depression. Unlike the acute onset of MDD, Dysthymia is characterized by a chronic, low-grade depressive state that persists for at least two years. It may not be as severe as MDD, but its chronicity can lead to substantial impairment in daily functioning and a pervasive sense of dissatisfaction.
3. Seasonal Affective Disorder (SAD):
Seasonal Affective Disorder, or SAD, exhibits a unique pattern of depressive symptoms that occur seasonally, often during the winter months when there is reduced exposure to natural sunlight. This condition underscores the influence of environmental factors on mood regulation.
Comprehensive Therapeutic Approaches:
1. Psychotherapy:
Psychotherapy remains a cornerstone in the treatment of depression across its various forms. Its flexibility allows therapists to tailor interventions to the individual’s specific needs.
– Cognitive-Behavioral Therapy (CBT): CBT is an evidence-based approach that focuses on identifying and challenging negative thought patterns and behaviors. It equips individuals with practical coping strategies and skills to manage depressive symptoms effectively.
– Interpersonal Therapy (IPT): IPT concentrates on improving interpersonal relationships and communication. It helps individuals identify and address conflicts or difficulties in their interactions with others, which may contribute to their depressive symptoms.
– Dialectical Behavior Therapy (DBT): DBT is particularly beneficial for individuals with mood disorders and emotional dysregulation. It emphasizes mindfulness, emotion regulation, interpersonal effectiveness, and distress tolerance.
2. Pharmacotherapy:
Antidepressant medications play a crucial role in managing depression, especially in cases where symptoms are severe or significantly impacting an individual’s functioning.
– Selective Serotonin Reuptake Inhibitors (SSRIs): SSRIs are a class of antidepressants that increase the availability of serotonin in the brain. They are often considered a first-line treatment due to their effectiveness and relatively mild side effects.
– Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): SNRIs, like SSRIs, affect neurotransmitters in the brain and are another option for individuals with depression.
– Atypical Antidepressants: This category includes medications with diverse mechanisms of action. They may be prescribed when other antidepressants are not effective or cause intolerable side effects.
3. Lifestyle Modifications:
Encouraging individuals to make positive lifestyle changes can significantly impact their experience of depression.
– Exercise: Regular physical activity has been shown to release endorphins, which are natural mood lifters. Exercise also promotes overall well-being and can help alleviate depressive symptoms.
– Diet and Nutrition: A balanced diet rich in essential nutrients is crucial for optimal brain function. Omega-3 fatty acids, found in fish and certain nuts, have been associated with improved mood.
– Sleep Hygiene: Maintaining a consistent sleep schedule and creating a conducive sleep environment can help prevent sleep disturbances associated with depression.
4. Alternative Therapies:
While not typically considered primary treatments, some individuals find relief from depression through alternative and complementary therapies.
– Mindfulness Meditation: Mindfulness practices, such as meditation and deep breathing exercises, can help individuals manage stress and improve emotional regulation.
– Acupuncture: Some people report reduced depressive symptoms with acupuncture, although its effectiveness varies from person to person.
– Herbal Supplements: Certain herbal supplements, such as St. John’s Wort, have been studied for their potential antidepressant effects. However, it’s essential to use caution and consult with a healthcare provider before trying any herbal remedies, as they may interact with other medications.
– Light Therapy: Light therapy, or phototherapy, involves exposure to a bright light source that replicates natural sunlight. This therapy is particularly effective in mitigating the symptoms of SAD and restoring a more stable mood.
In conclusion, depression is a very real and treatable ailment. Often it requires a combination of the above approaches. Consulting with a mental health care provider is the first step toward healing.
– Claudia Coxx, LMSW
Claudia Coxx , LMSW is a clinical therapist at Marsh Psychology Group. She can be reached at 248-860-2024, ccoxx@marshpsychologygroup.com or https://marshpsychologygroup.com/claudia-coxx-lmsw/.
BIPOC Mental Health According to the American Counseling Association: “Black and Indigenous people and other people of color (BIPOC) experience a broad spectrum of ongoing discrimination, oppression, and inequity rooted in America’s colonialist history, all of which foster both collective and individual trauma in those communities.” The American Psychiatric Association reported in […]
BIPOC Mental Health
According to the American Counseling Association:
“Black and Indigenous people and other people of color (BIPOC) experience a broad spectrum of ongoing discrimination, oppression, and inequity rooted in America’s colonialist history, all of which foster both collective and individual trauma in those communities.”
The American Psychiatric Association reported in 2017 that 17% of Black people and 23% of Native Americans live with a mental illness. People who identify as multi-racial are more likely to report any mental illness within the past year than any other racial or ethnic group. According to research performed by the American Counseling Association, BIPOC groups are:
These barriers can be attributed to a variety of factors. Examples include cultural stigma around mental illness, systemic racism and discrimination, a lack of health insurance, language barriers, mistrust of mental health care providers, and a lack of cultural competency on the part of mental health care providers.
Since COVID-19, many BIPOC communities have been impacted in numerous ways. According to the Centers for Disease Control, symptoms of depression were reported 59% more frequently by Hispanic adults than non-Hispanic White adults. It was also reported that a larger percentage of multi-racial and non-Hispanic adults of other races and ethnicities reported stress and worry about stigma or discrimination associated with being blamed for spreading COVID-19 in comparison to White adults.
What can you do to help?
Cultural competency and awareness do not occur in a vacuum. According to the American Psychological Association, the following tips can help in building cultural awareness and competency:
Claudia Coxx, LMSW , is a psychotherapist specializing in depression, anxiety, and BIPOC mental health at Marsh Psychology Group. She can be reached at ccoxx@marshpsychologygroup.com or 248-860-2024.
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.
SOURCES:
What does it mean to have a healthy self-esteem? Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem. But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A […]
What does it mean to have a healthy self-esteem?
Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem.
But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A good self-esteem can be the difference between being a happy, resilient individual, able to face life’s challenges head on, and someone who suffers from depression and anxiety and is often overwhelmed with life.
If you have struggled in the past with self-esteem issues, there are some things you can do to give it a much-needed boost:
Are you someone that generalizes your lack of self-esteem? By that I mean, do you make generalities about yourself such as, “I’m an idiot,” “I’m not pretty enough or smart enough?” The truth is, we all act like idiots from time-to-time, and most human beings on this planet can find someone who is smarter and more attractive than they are.
If you’re going to work on your self-esteem, you need to first recognize that you often lie to yourself with these generalities. It may be a very convincing lie from your point of view, but it’s still a lie.
To become familiar with reality, make a list of 10 of your strengths and 10 weaknesses. If you have a hard time coming up with your strengths, think about what others have said about you: you’re a good listener, you are thoughtful, you cook a mean burger.
When you’re done making this list, you’ll see there are plenty of things you are really good at. And, some of the weaknesses may be things you can absolutely change over time and with some effort.
Perfection doesn’t exist. Now you may think all of those Hollywood A-listers that are on the cover of magazines are the epitome of perfection, but even they are air-brushed, photoshopped and have a team of people following them around so their hair is never out of place.
Stop spending your energy trying to have the perfect face, body, bank account, career, children or relationships. None of that exists. Focus your energy on achieving attainable goals like obtaining your degree and enjoying hobbies.
We spend so much of our lives comparing ourselves to others that we don’t really take the time to get to know ourselves. Beyond strengths and weaknesses, who are you as a person? What makes you happy or excites you? What hobbies do you enjoy? What kind of brother or sister are you?
The more you know about yourself, the more chances that you’ll find things out you really like.
If you would like to speak to someone about your self-esteem issues, please be in touch with me. I’d be happy to discuss how I may be able to help.
Personal Strengths
Positive psychology is the study of well-being and identifies tools and behaviors that increase positive feelings. One area of research is cultivating personal strengths to increase wellness. A personal strength is defined as “a pre-existing capacity for a particular way of behaving, thinking, or feeling that is authentic and energizing to the user, and enables optimal functioning, development, and performance”(Paquette,2018).
Research suggests that people who identify and use personal strengths:
show a decrease in depression,
increased sense of well being,
Increased optimism,
stronger social and romantic relationships,
buffers against stress.
Positive Psychology researchers Martin Seligman and Christopher Peterson identified seven categories of strengths:
Wisdom and Knowledge:
Strengths: Creativity, curiosity, open-mindedness, love of learning, perspective
Humanity:
Strengths: love, kindness, social intelligence,
Courage:
Strengths: bravery, integrity, persistence, vitality
Justice:
Strengths: citizenship, fairness, leadership
Temperance:
Strengths: forgiveness and mercy, humility and modesty, prudence, self-regulation
Transcendence:
Strengths: appreciation of beauty and excellence, gratitude, hope, humor, spirituality
Identifying personal strengths:
Perhaps the easiest way to identify personal strengths is to take Seligman and Peterson’s Values in Action survey at www.viacharacter.org. This free online survey will identify your core strengths.
Incorporating Personal Strengths into daily life:
Once you’ve identified your strengths, take some time to ask yourself the following:
How am I using my strengths in my daily life?
Am I using all my strengths?
Are there new ways to use neglected strengths in my daily life?
Identifying and using your personal strengths increases well being. If you needs help identifying your strengths, psychotherapy can help. Meeting with a psychologist can help you explored blocks to happiness and embracing the best parts of yourself.
Resources:
The Happiness Toolbox by Jonah Paquette(2018)
VIA Character Strengths:
https://www.viacharacter.org/
Pamela Marsh, Psy.D.
Pamela Marsh is a licensed psychologist at Marsh Psychology Group. She can be reached at pmarsh@marshpsychologygroup.com or 248-869-2024.
Positive Psychology is the science of well-being. It focuses on skills that foster good feelings and resilience. One of the most powerful and impactful area of positive psychology is the practice of gratitude.
Gratitude is defined as a sense of wonder, thankfulness, and appreciation for life. It consisted of 2 related steps:
Research shows that regular gratitude practice impacts both our psychology and bodies. First, gratitude has been shown to “ decrease rates of depression and stress, while enhancing positive mental states such as joy, optimism and tranquility”(Paquette, 2018). Second, people who regularly practice gratitude, have overall improved physical health, stronger immune systems, and reduced rates of stress-related illnesses. Third, our brains change structurally and chemically in ways that increase well-being.
Jonah Paquette, Psy.D.(2018) suggests a good place to start is to start noticing positive occurrences in our daily lives. The “Three Good Things” technique is a simple way to start a gratitude practice. You will need a few sheets of paper or a notebook and a pen/pencil for this exercise.
Three Good Things
Instructions: Before bed each night for 2 weeks
1) Write down three things that went well that day. They can be little or big things, there is no right answer. Example: I had a restful day off and feel relaxed.
2) Explain why you think this happened and or your contribution to the event. Example: I had a restful day because I kept the TV turned off and did not check my work email.
Try to challenge yourself not to repeat an entry over the next 2 weeks.
Shifting to a Gratitude Mindset
Once you feel comfortable noticing good things in your life, change your journal entries to reflect what you are grateful for, and explain your reasoning. This subtle adjustment adds a deeper meaning to your practice. It widens the “goodness” in your life to include an acknowledgment of an external source of goodness and an experience of being thankful. This shift deepens the positive impact on your mood and physical health.
References and resources:
The Happiness Tool Box by Jonah Paquette, Psy.D. 2018 PESI Publishing and Media, Eau Claire, WI.
https://greatergood.berkeley.edu/
Be Well,
Dr. Marsh
Pamela Marsh, Psy.D. is a licensed clinical psychologist at Marsh Psychology Group, in Huntington Woods, Michigan. She can be reached at pmarsh@marshpsychologygroup.com