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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.
Many people are familiar with depression, but only some are aware that there are actually numerous different forms of it. Below, we explore four of the most common types of depression. 1. Major Depressive Disorder For someone to be diagnosed with major depressive disorder, they must have experienced at least five symptoms of depression for […]
Many people are familiar with depression, but only some are aware that there are actually numerous different forms of it. Below, we explore four of the most common types of depression.
For someone to be diagnosed with major depressive disorder, they must have experienced at least five symptoms of depression for at least two consecutive weeks, with at least one symptom being depressed mood or loss of interest or pleasure (this is referred to as a “major depressive episode”). Many people with this disorder experience major depressive episodes on a recurring basis.
Also referred to as “dysthymia,” persistent depressive disorder occurs when someone experiences a low-level depressed mood for an extended period of time. When compared to the symptoms of major depressive disorder, the symptoms of persistent depressive disorder typically aren’t as severe.
As its name suggests, seasonal affective disorder (SAD) is associated with a change in the seasons. Although it can occur during spring and summer, it most commonly affects people during fall and winter.
Postpartum depression can cause a woman who recently gave birth to feel sad, indifferent, anxious, and exhausted. This is different from “baby blues,” which usually last for only a couple weeks after childbirth—postpartum depression can persist for months or even years.
If you think you might have depression—one of the types described above or a different form—our therapists can help. We have extensive experience treating depression, and we can provide you with customized recommendations for how to move forward and start feeling happier. Contact us today to schedule a therapy session.
Christmas is right around the corner. A time of fun and festivities, delights, and decadence. A time when we can enjoy our friends and family and live it up a little. And then January rolls around, and many of us find ourselves feeling a bit blue. And this is why “Blue Monday” has been […]
Christmas is right around the corner. A time of fun and festivities, delights, and decadence. A time when we can enjoy our friends and family and live it up a little.
And then January rolls around, and many of us find ourselves feeling a bit blue. And this is why “Blue Monday” has been established.
Recognized on the third Monday in January, Blue Monday is considered by many to be the saddest day of the year. For some of us, the cold and bleak landscape outside punctuates how we feel as we stare at our credit card bills, wondering if all those fancy gifts were such a good idea. To add insult to injury, we’ve already started breaking our New Year’s resolutions and we’ve got to get back to work after office parties and time off.
If you tend to be someone who feels a bit sad during the weeks following the holidays, there are some things you can do to lift your mood.
Studies have conclusively shown that having something to look forward to can lift our spirits. If you can’t afford to take an extravagant vacation, plan a weekend away with your partner or friend. Or even just by yourself! You can even make this a yearly event where every Blue Monday, you get the maps out and plan your next adventure.
Who says the festivities must end after New Year’s Eve? Why not get a group of loved ones together who are all feeling a bit blue and make some fun of your own? Make it blue-themed where everyone must dress all in blue, have blue food and blue cocktails.
Studies have shown that people who take up hobbies typically have less stress and a better mood. Learning a new skill gives us joy. So think about taking a cooking class or learning to play the piano or something else that grabs your imagination.
While many people will eventually come out of this blue period, some will not. Some individuals may be struggling with seasonal affective disorder or depression that has been brought on by something else. If you feel you are dealing with something more than just the post-holiday blues, please speak with someone.
If you’d like to explore treatment options, I encourage you to reach out to me. I’m more than happy to discuss how I may be able to help.
SOURCES:
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.
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