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10 Ways to Combat Seasonal Affective Disorder

10 Ways to Combat Seasonal Affective Disorder

By Genomind

As temperatures drop and the days become shorter, you may notice a dip in your mood. Seasonal affective disorder (SAD), or “winter depression,” is a common mental health problem. In fact, the American Academy of Family Physicians, reports that 4-6 percent of people may have SAD, and another 10-20 percent may have a mild case of SAD.

“SAD can be as debilitating as traditional yearlong anxiety and/or depression,” said clinical psychologist Amanda Rafkin.

SAD often occurs during the winter when lower levels of sunlight may affect the balance of hormones like serotonin and melatonin. Lower levels of these two hormones can negatively impact sleep, mood and overall well-being.

Want to boost your mood during dark winter months? You’re in luck! Here are 10 tips on ways to manage symptoms of SAD.

1. Know the Signs and Symptoms

In order to put a plan of action in place to manage SAD, you need to be able to recognize the signs and symptoms of the disorder. Feeling sad or less energized during the winter months are two signs of SAD. Once you realize you are experiencing SAD, you can seek professional help or take measures to help alleviate symptoms.

2. Exercise Regularly

Regular exercise can ease symptoms of depression, especially during the gloomy winter months.

You don’t have to be training for a marathon to enjoy the benefits of exercise, because any type of exercise activates dopamine and serotonin, the “feel good” chemicals in the brain. These chemicals can help fight symptoms of SAD.

Incorporate moderate physical activity, like walking or biking, for 30 minutes a day to get those neurotransmitters going!

3. Stay Connected

One way to fight SAD is by remaining connected to your loved ones and identifying your support network. Being able to communicate with those around you can help create a positive dialogue about ways to combat symptoms of SAD.

“Research shows that those with a larger support network can make behavioral changes easier,” psychotherapist Aimee Bernsteintells said. “Create an agreement with your support network to spend time together doing fun things, especially during the winter months, that will shift your mood and energize you.”

4. Get Enough Light

Try taking in as much sunlight as possible during the winter months. This can be as easy as opening your blinds during the day or getting outside in the morning. Getting a good amount of natural light during the day can help alleviate symptoms of SAD.

When the body absorbs sunlight, it also absorbs vitamin D, which has a number of health benefits. It may be hard to get enough vitamin D in the winter, so taking a supplement during dark winter months may help your overall mental health.

5. Try Light Therapy

The most effective way to combat SAD is with the help of a light therapy box. The box beams artificial light that mimics natural light. Before trying a light therapy box, make sure to speak with your clinician or therapist to see if this form of therapy is right for you.

“The SAD lamp helps regulate your circadian rhythms that get thrown off by days with shorter periods of light. Try using the box first thing in the morning,” said Rafkin.

Rafkin suggests choosing an early, consistent time to wake up every day to get more hours of daylight during winter.

6. Combat Unhealthy Habits

There are a number of ways to cope with symptoms of SAD, but it can be easy to rely on unhealthy coping mechanisms during winter. Activities like drinking or overeating may feel good in the moment, but can lead to feeling more anxious and depressed later on.

7. Write It Out

No matter the season, having a personal journal can be an effective tool to help combat depression. Depression can cause you to lose sight of the positive aspects of your life, but writing your thoughts and feelings down is a good way to keep those positive things in mind.

Rafkin suggests starting each journal entry with three things you’re grateful for, before writing down your emotions for the day.

8. Meditate

Mediation can have a positive impact on your mood because it boosts serotonin levels. Through meditation, you can calm your mind and move your attention away from anxious or negative thoughts.

9. Take a Vacation

If cold, gloomy winter days are getting you down, plan a vacation to a sunny location! Pack a swimsuit, grab a good read and head to a location where you can get all the natural sunlight you need.

Remember, winter won’t last forever and will eventually give way to sunny summer days where you live.

10. Get Professional Help

If you’re feeling especially blue during the winter, there’s absolutely nothing wrong with seeking professional help.

“A counselor can be a great source of emotional support and can help you identify healthy coping strategies to get you through the winter months,” Rafkin said.

Treatment for SAD

According to National Institute of Mental Health, there are four main treatments for SAD: medication, light therapy, psychotherapy and vitamin D. Depending on the person, these treatments can be used together or separately to manage symptoms of the disorder.

  • Medication: Selective Serotonin Reuptake Inhibitors (SSRIs) are often used to treat SAD. Bupropion, another type of antidepressant, has been approved by the FDA for treating SAD, too.
  • Light Therapy: Since the 1980s, light therapy has been the main treatment for SAD. Light therapy is supposed to replace diminished sunlight during winter with bright, artificial light. To help alleviate symptoms of SAD, it is recommended to sit in front of a light box first thing in the morning on a daily basis.
  • Psychotherapy: Cognitive behavioral therapy (CBT) can be effective for people experiencing SAD. CBT for SAD relies on identifying negative thoughts and replacing them with positive ones. Behavioral activation is another technique that may be used, which helps the person identify enjoyable activities to improve coping with winter gloom.
  • Vitamin D: By itself, vitamin D supplementation is not considered an effective SAD treatment. However, people with SAD have been found to have lower levels of vitamin D in their blood, which may be due to insufficient diet or insufficient exposure to sunshine.

Learn more about ways to manage symptoms of SAD here.


Also published on Medium.

Categories: Mental Health News
5 Signs It’s Time to Seek Therapy

5 Signs It’s Time to Seek Therapy

Most people can benefit from therapy at least some point in their lives

David Sack M.D.

Contrary to popular misconception, you don’t have to be “crazy,” desperate or on the brink of a meltdown to go to therapy. At the same time, therapy isn’t usually necessary for every little struggle life throws your way, especially if you have a strong support system of friends and family. So how do you know when it’s time to see a therapist?

Most people can benefit from therapy at least some point in their lives. Sometimes the signs are obvious but at other times, something may feel slightly off and you can’t figure out what it is. So you trudge on, trying to sustain your busy life until it sets in that life has become unmanageable. Before it gets to this point, here are five signs you may need help from a pro:

#1 Feeling sad, angry or otherwise “not yourself.”

Uncontrollable sadness, anger or hopelessness may be signs of a mental health issue that can improve with treatment. If you’re eating or sleepingmore or less than usual, withdrawing from family and friends, or just feeling “off,” talk to someone before serious problems develop that impact your quality of life. If these feelings escalate to the point that you question whether life is worth living or you have thoughts of death or suicide, reach out for help right away.

#2 Abusing drugsalcohol, food or sex to cope.

When you turn outside yourself to a substance or behavior to help you feel better, your coping skills may need some fine-tuning. If you feel unable to control these behaviors or you can’t stop despite negative consequences in your life, you may be struggling with addictive or compulsive behavior that requires treatment.

#3 You’ve lost someone or something important to you.

Grief can be a long and difficult process to endure without the support of an expert. While not everyone needs counseling during these times, there is no shame in needing a little help to get through the loss of a loved one, a divorce or significant breakup, or the loss of a job, especially if you’ve experienced multiple losses in a short period of time.

#4 Something traumatic has happened.

If you have a history of abuse, neglect or other trauma that you haven’t fully dealt with, or if you find yourself the victim of a crime or accident, chronic illness or some other traumatic event, the earlier you talk to someone, the faster you can learn healthy ways to cope.

#5 You can’t do the things you like to do.

Have you stopped doing the activities you ordinarily enjoy? If so, why? Many people find that painful emotions and experiences keep them from getting out, having fun and meeting new people. This is a red flag that something is amiss in your life.

If you decide that therapy is worth a try, it doesn’t mean you’re in for a lifetime of “head shrinking.” In fact, a 2001 study in the Journal of Counseling Psychology found that most people feel better within seven to 10 visits. In another study, published in 2006 in the Journal of Consulting and Clinical Psychology, 88 percent of therapy-goers reported improvements after just one session.

Although severe mental illness may require more intensive intervention, most people benefit from short-term, goal-oriented therapy to address a specific issue or interpersonal conflict, get out of a rut or make a major life decision. The opportunity to talk uncensored to a nonbiased professional without fear of judgment or repercussions can be life-changing.

You may have great insight into your own patterns and problems. You may even have many of the skills to manage them on your own. Still, there may be times when you need help – and the sooner you get it, the faster you can get back to enjoying life.

Source:  David Sack, M.D., is board certified in psychiatry, addiction psychiatry, and addiction medicine. As CEO of Elements Behavioral Health he oversees addiction treatment programs at Promises Treatment Centers in Malibu and West Los Angeles, The Ranch outside Nashville, a women’s psychiatric treatment program at Malibu Vista, The Recovery Place in Florida, and Texas drug rehab Right Step and Spirit Lodge. You can follow Dr. Sack on Twitter @drdavidsack.

Mental Health Awareness Month

Mental Health Awareness Month

Mental Health Month

Since 1949, Mental Health America and our affiliates across the country have led the observance of May is Mental Health Month by reaching millions of people through the media, local events and screenings. We welcome other organizations to join us in spreading the word that mental health is something everyone should care about by using the May is Mental Health Month toolkit materials and conducting awareness activities.

May is Mental Health Month 2018

When we talk about health, we can’t just focus on heart health, or liver health, or brain health, and not whole health. You have to see the whole person, and make use of the tools and resources that benefit minds and bodies together. That’s why this year, our May is Mental Health Month theme is Fitness #4Mind4Body. We’ll focus on what we as individuals can do to be fit for our own futures – no matter where we happen to be on our own personal journeys to health and wellness – and, most especially, before Stage 4.

Learn more about:

As part of our efforts this May, we’re asking you to take the #4Mind4Body Challenge and join Mental Health America as we challenge ourselves each day to make small changes – both physically and mentally – to create huge gains for our overall health and wellbeing. Follow us on Facebook, Twitter or Instagram, or visit mentalhealthamerica.net/challenge for the challenge of the day and share your progress and successes by posting with #4Mind4Body.

Prepare yourself to make changes for a healthier lifestyle by using our Change is Hard worksheets.

Visit mentalhealthamerica.net/4mind4body to see what others are doing as part of the challenge!

The Toolkit

In this year’s toolkit, you will find a range of materials, including:

  • Fact sheets on how mental health is affected by diet and nutrition, sleep, stress, gut health, and exercise;
  • Worksheets on making life changes;
  • A promotional poster, sample social media posts with images, and web banners;
  • A sample press release and a drop-In article; and a sample proclamation for public officials to recognize May as Mental Health Month and the work of local mental health advocates.

Fill out the brief online form to gain access to the toolkit.

Interested in learning more about the brain-body connection? Sign up for MHA’s 2018 Annual Conference, Fit for the Future.

Why Men Oppress Women

Why Men Oppress Women

The psychology of male domination

Steve Taylor Ph.D.

Out of the Darkness

Even if they belonged to higher social classes, most women throughout history have been enslaved by men. Until recent times, women throughout Europe, Middle East and Asia were unable to have any influence over the political, r eligiousor cultural lives of their societies. They couldn’t own property or inherit land and wealth, and were frequently treated as mere property themselves. In some countries they could be confiscated by money lenders or tax collectors to help settle debts; in ancient Assyria, the punishment for rape was the handing over of the rapist’s wife to the husband of his victim, to use as he desired. Most gruesomely of all, some cultures practised what anthropologists have called ritual widow murder (or ritual widow suicide), when women would be killed (or kill themselves) shortly after the deaths of their husbands. This was common throughout India and China until the twentieth century, and there are still occasional cases nowadays.

Even in the so-called ‘enlightened’ society of ancient Greece — where the concept of democracy supposedly originated — women had no property or political rights, and were forbidden to leave their homes after dark. Similarly, in ancient Rome women unable to take part in social events (except as employed ‘escort girls’) and were only allowed to leave their homes with their husband or a male relative.

In Europe and America (and some other countries) the status of women has risen significantly over the last few decades, but in many parts of the world male domination and oppression continues. In some Middle Eastern countries, for example, women effectively live as prisoners, unable to leave the house except under the guardianship of a male guardian. They have no role at all in determining their own lives; they are seen as nothing more than a commodity, property of the males of the family, and as owners, the men have the right to make decisions for them. Their male owners have the right to have sex with them on demand too. In Egypt, surveys have shown that the vast majority of men and women believe it is acceptable for a man to beat his wife if she refuses sex.

There have been attempts to explain the oppression of women in biological terms. For example, the sociologist Stephen Goldberg suggested that men are naturally more competitive than women because of their high level of testosterone. This makes them aggressive and power-hungry, so that they inevitably take over the high status positions in a society, leaving women to the more subordinate roles.

However, in my view the maltreatment of women has more deep-rooted psychological causes. In my book The Fall(link is external), I suggest that most human beings suffer from an underlying psychological disorder, which I call ‘humania.’ The oppression of women is a symptom of this disorder. It’s one thing to take over the positions of power in a society, but another to seemingly despise women, and inflict so much brutality and degradation on them. What sane species would treat half of its members — and the very half which gives birth to the whole species — with such contempt and injustice? Despite their high level of testosterone, the men of many ancient and indigenous cultures revered women for their life-giving and nurturing role, so why don’t we?

The oppression of women stems largely from men’s desire for power and control. The same need which, throughout history, has driven men to try to conquer and subjugate other groups or nations, and to oppress other classes or groups in their own society, drives them to dominate and oppress women. Since men feel the need to gain as much power and control as they can, they steal away power and control from women. They deny women the right to make decisions so that they can make them for them, leave women unable to direct their own lives so that they can direct their lives for them. Ultimately, they’re trying to increase their sense of significance and status, in an effort to offset the discontent and sense of lack created by humania.

But even this isn’t enough to explain the full terrible saga of man’s inhumanity to woman. Many cultures have had a strong antagonism towards women, viewing them as impure and innately sinful creatures who have been sent by the devil to lead men astray. This view was at the heart of the European witch-killing mania of the 15th to 18th centuries, and has featured strongly in all three Abrahamic religions. As the Jewish Testament of Reuben states:

Women are evil, my children…they use wiles and try to ensnare [man] by their charms…They lay plots in their hearts against men: by the way they adorn themselves they first lead their minds astray, and by a look they instil the poison, and then in the act itself they take them captive…So shun fornication, my children and command your wives and daughters not to adorn their heads and faces.

This is linked to the view — encouraged by religions — that instincts and sensual desires are base and sinful. Men associated themselves with the “purity” of the mind, and women with the “corruption” of the body. Since biological processes like sex, menstruation, breast-feeding and even pregnancy were disgusting, women themselves disgusted them too.

In connection with this, perhaps men have resented the sexual power that women have over them too. Feeling that sex was sinful, they were bound to feel animosity to the women who produced their sexual desires. In addition, women’s sexual power must have affronted their need for control. This meant that they couldn’t have the complete domination over women — and over their own bodies — that they craved. They might be able to force women to cover their bodies and faces and make them live like slaves, but any woman was capable of arousing powerful and uncontrollable sexual impulses inside them at any moment. The last 6000 years of man’s inhumanity to woman can partly be seen as a revenge for this.

We can only be thankful that, in some parts of the world at least, this antagonism — and the oppression that it leads to — has begun to fade away.

Steve Taylor is a lecturer in psychology at Leeds Metropolitan University, UK. He is the author of The Fall(link is external) (from which these piece was extracted) and Back to Sanity: Healing the Madness of the Human Mind(link is external)www.(link is external)stevenmtaylor.co(link is external)m

10 tips to start living in the present

10 tips to start living in the present

10 Tips to Start Living in the Present

Choosing to live in the past or the future not only robs you of enjoyment today, it robs you of truly living. The only important moment is the present moment

“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.”

One of the best, unforeseen consequence of simplifying our lives is it has allowed us to begin living our lives in the present. Eliminating nonessential possessions has freed us from many of the emotions associated with past lives that were keeping us stuck. And clearing our home has allowed us the freedom to shape our lives today around our most important values.

Choosing to live in the past or the future not only robs you of enjoyment today, it robs you of truly living. The only important moment is the present moment. With that goal in mind, consider this list of ten tips below to start living your life in the present:

1. Remove unneeded possessions. Minimalism forces you to live in the present. Removing items associated with past memories or lives frees us up to stop living in the past and start living in the present.

2. Smile. Each day is full of endless possibilities! Start it with a smile. You are in control of your attitude every morning, keep it optimistic and expectant.

3. Fully appreciate the moments of today. Soak in as much of today as you possibly can – the sights, the sounds, the smells, the emotions, the triumph, and the sorrow.

4. Forgive past hurts. If you are harboring resentment towards another human being because of past hurts, choose to forgive and move on. The harm was their fault. But allowing it to impact your mood today is yours.

5. Love your job. If you just “survive” the workweek constantly waiting for the next weekend “to get here,” you are wasting 71% of your life (5 out of 7 days). there are two solutions: 1) find a new job that you actually enjoy (it’s out there), or 2) find something that you appreciate about your current career and focus on that rather than the negatives.

6. Dream about the future, but work hard today. Dream big. Set goals and plans for the future. But working hard today is always the first step towards realizing your dreams tomorrow. Don’t allow dreaming about tomorrow to replace living in today.

7. Don’t dwell on past accomplishments. If you are still talking about what you did yesterday, you haven’t done much today.

8. Stop worrying. You can’t fully appreciate today if you worry too much about tomorrow. Realize that tomorrow is going to happen whether you worry about it or not. And since worry has never accomplished anything for anybody, redirect your mental energy elsewhere.

9. Think beyond old solutions to problems. Our world is changing so fast that most of yesterday’s solutions are no longer the right answers today. Don’t get locked into a “but that’s how we’ve always done it” mentality. Yesterday’s solutions are not today’s solutions and they are certainly not tomorrow’s solutions.

10. Conquer addictions. Addictions in your life hold you hostage. They keep you from living a completely free life today. Find some help. Take the steps. And remove their influence over your life.

If you can only live one moment at a time, you might as well make it the present.

Tips for Avoiding Holiday Depression Triggers

Tips for Avoiding Holiday Depression Triggers

 

Coping with Depression

It’s a myth that suicide is more typical around special occasions like the holidays (springtime is really the pinnacle). Be that as it may, seasonal happiness isn’t a given either. High desires, cash misfortunes, and other occasion risks can spell inconvenience for anybody, yet particularly those inclined to depression. With a touch of foresight and planning, you can feel better about the holidays.

Plan ahead

Invest some energy in making sense of how to deal with your-self amid this time. Restore routines schedules, for example, reading a book or snoozing, and think of them on a timetable, ensure these schedules don’t fall by the wayside. Figure out what activities will enable you to get past and through the holidays and make them a priority in your day.

Stay away from family struggle

There are a couple approaches to spare your mental soundness at family social events, On the off chance that you know there will be clashes, set up a neutral response, for example, “How about we discuss that some other time,” or, “I can see how you would feel that way.” Then escape to the restroom, offer to help in the kitchen, or run hang out time with the children. What’s more, it always helps to calls a good friend in the event that you need extra coaching.

 

Nobody’s Perfect

The Holidays bring out the perfectionists in all of us, the perfect tree, lights and décor don’t have to be so perfect. Remember the spirit of the season, a warm and cozy place filled with love and family. Limit your stress levels when it comes to the holidays, pace yourself; and do a little each day making a schedule of the entire project. Enlist the help of friends, family, and passersby to join in on the bright and cheery atmosphere you have created.

Know how to grieve

In the event that you are grieving a friend or family member during the holiday season, it’s a good time to discuss your feelings with a therapist or join a support group. We all handle loss so differently, perhaps joining friends for an outing, quiet reflection, or a yearly tradition to honor that person might help to ease the pain. Whatever you choose it’s normal to feel loss; feelings are a sign that you’re human and reflect where you are in your healing process.

Schedule some sleep

With the holidays being jam packed of activities, friends, parties, and prep time, you’ll want to schedule much needed rest. Set a time for sleep each night and stick to your schedule getting 8 restful hours of uninterrupted sleep. Calm your mind and rest your body for each succeeding day to come, they will get busier. If you are one of the millions that have trouble sleeping try Chamomile Tea; read a good book by the fireplace, or watch a movie you’ve seen many times, anything to relax your body and mind to fall off to sleep.

Get help

Help comes in many forms, a friend, family member or a therapist, but if you are experiencing feeling of dread or hopelessness during the holidays seek out help. Look at it as a mission to find, conquer, and overcome anxiety or depression. This many not be the typical “Christmas Blues” but rather a problem that the holidays accentuate. Talking it out really does help.

Prioritize workouts

Exercise—one of the first activities to get lost in the holiday shuffle—should be placed high on your to-do list.” The more stress we are under, the less time we feel like we have, and the more irritated our mood, the more we need to continue exercising,”. “Get out and do something; it helps use those calories from rich, fatty, sugary holiday foods.” Exercise has been shown to improve mood. Taking a brisk walk for 35 minutes five days a week (or 60 minutes three times a week) can do the trick.

Consider your light exposure

If you are consistently tired, irritable, and down at this time of year, it may not be due to the holidays as much as to the lack of exposure to the sun. Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day. If you think you may be suffering from SAD, talk to your doctor about treatment options.

Focus on what matters

The holidays shouldn’t be all about the presents, but financial woes can make it easy to lose sight of that. Rein in the stress (and cost) by organizing a gift exchange with friends or family. You can also bake your gifts, or create traditions such as having a large potluck meal followed by a walk outside or board games by the fire.” I think saying no is more of a relief instead of stretching and spending more than you have and still not doing enough,”.

Don’t binge on food or alcohol

For some, overindulgence is as much of a holiday tradition as opening gifts. I recommend more restraint. Have one piece of pie, not three. Apart from being unhealthy for your body, you will feel guilty afterward. Try preparing for holiday dinners by eating healthy meals the week prior. And don’t use alcohol to deal with holiday depression. Alcohol can intensify your emotions and leave you feeling worse when it wears off.

Cut back on commitments

If you feel like you just can’t get through one more holiday gathering, it’s OK to sit them out. One of the things about holiday stress we forget is that between Thanksgiving and Christmas make time for yourself to decompress and have some “Me time”.

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