For those of us in California, Mother Nature gave us a little sneak peek at springtime last week. The sun was shining, flowers in bloom and I started seeing everyone out on bikes and skates. Then today the rain came with nothing in the forecast but rain for the next several days. I started to hear everyone complain of the gray skies and how they were hoping it was the end of their 'wintertime blues.'
Seasonal Affective Disorder (SAD) starts usually as the days get shorter and the sunlight disappears due to all those winter storms. It is estimated that millions of Americans suffer from SAD due to this loss of sunlight and often dread the winter months. The American Psychiatric Association reminds us that SAD symptoms are often similar to depression. Symptoms can include: fatigue, weight gain, sadness, irritability, social withdrawal, craving foods high in carbohydrates and lack of interest in normal activities. Individuals suffering from SAD may not experience every symptom, and severity of symptoms can vary.
In the past 20 years researchers have uncovered some effective treatments to help SAD. One of the most effective treatments is finding exactly what caused SAD to begin with - sunlight! Of course it is difficult to find natural sunlight so alternatives must be discovered. Sun boxes or special florescent lighting help stimulate the brain and can reduce symptoms.
When the wet, gloomy weather comes we tend to hole up in our homes and feel our options for activities are limited, causing feelings of boredom and sadness. The winter months are a great time to take up a new indoor hobby, remodel something inside or take a trip to a different climate. Having something to look forward to on a rainy day can keep you positive and full of energy.
Psychotherapy is also useful to help with SAD. With psychotherapy new coping skills could be learned to help with depressive symptoms. In severe cases antidepressants may be needed, but this would be something to speak with your physician about after other alternatives are tried.
If you are suffering from SAD or any other mental health illness and live in the California Central Valley please contact me for mental health assistance.
Showing posts with label depression. Show all posts
Showing posts with label depression. Show all posts
Wednesday, February 16, 2011
Sunday, September 12, 2010
The Benefits of Group Therapy
I have talked quite a bit on my blog about the benefits of individual therapy, but I wanted to touch on all the benefits of group therapy. The approach in group therapy is different but still leads to self discovery. Amongst a group of peers often times deeper self discovery occurs along with life long bonds made with fellow group members.
You may wonder though how you know if group therapy is for you or if you should lean towards individual therapy. Here are some tips for you:
1. Individual therapy is best if you have recently had a trauma or death, an alcohol/drug dependence diagnosis, or if you have had a severe depressive episode. Especially if you have never sought treatment for any of these concerns it is often best to first receive individual therapy and then transition into group therapy.
2. Group therapy may be a better option for you if you are feeling isolated, alone with your feelings or unable to talk to anyone. I often hear from my clients that their friends/family are "tried of hearing about their problems" and they have no one to talk to. Just knowing you aren't alone and others are in similar situations can be very beneficial and lead to group exploration.
3. Working with a group can be a great option for you also if you feel stunted in your current individual therapeutic relationship. Often times individual therapy can only take you so far and then group work can take it further. When people come into a group setting and interact freely with other group members, they often will recreate the difficulties that brought them into therapy to begin with.
4. Group therapy offers you more than one opinion. You will get immediate feedback from not only the therapist but the other group members. You also get the experience of seeing others work through their own problems while you work on yours, often drawing from their experience.
5. If you feel especially hesitant about group work then start off with individual therapy to lay a foundation and start self exploration. Many therapist offer both individual and group therapy, feel free to inquire about your options when you contact a therapist.
On a final note, some individuals worry about the confidentiality of group work. Upon the commencement of the group everyone signs a confidentiality agreement. What is discussed in the group stays within group members only. When each group member shares freely, everyone has their own need and respect for confidentiality.
If you live in the Central Valley and are interested in group or individual therapy please feel free to contact me.
Thursday, November 12, 2009
5 Helpful Tips When Adjusting to Change
It's human nature, we don't like change. We like to get into our patterns and find a comfortable routine. However, in life, change is inevitable. Even positive changes can be difficult because it is still an adjustment and you have to learn a new pattern to your daily life. Learning to cope effectively with change is an important skill to attain and will help you throughout life, whether it is a big change such as parenthood or a small change such as moving to a new home.
1. Identify supportive people in your life. Having a solid support system in your life will help ease the change. Try to find people who love you and will help you look at the positive side of change, even when it can be difficult. Try to not isolate yourself. Often when we are going through a difficult time we shy away from other people and find ourselves isolated and depressed. Reach out to the people in your life that you feel most comfortable with and that you know will be supportive.
2. Recall past coping skills. When you are in the middle of an adjustment think back to other changes in your life and try to recall what coping skills you used and put them into play. Often times we forget that we are capable human beings and by recalling past events we find strength in ourselves.
3. Maintain some normalcy. While there is change going on try to maintain some normal patterns. For instance, new parents often feel that their world is turned upside down and there is no way to hold onto any part of their "pre parenthood" life. You may not be able to have normal sleep patterns with a newborn, but maintain healthy eating habits or set aside time for your regular exercise pattern. Often this means reaching out to your support group as mentioned up above.
4. Don't stifle your emotions. Don't stuff your emotions during a time of change, allow yourself to experience the variety of emotions you are likely to experience during a time of change. I don't mean to allow yourself to wallow in these emotions, but allow yourself to express them. Who doesn't feel better after a good cry? Or a great laughing session with a friend? Get those emotions out there!
5. Embrace the change. Eventually the adjustment to the change will get easier and new patterns will develop. Accepting the change can create a more positive attitude within yourself and help ease the transition. Change is difficult and we all handle change differently. Try some of the tips above and see how they work for you. Reach out to those around you but if you need further assistance or think talking to a professional therapist would help please feel free to contact me.
1. Identify supportive people in your life. Having a solid support system in your life will help ease the change. Try to find people who love you and will help you look at the positive side of change, even when it can be difficult. Try to not isolate yourself. Often when we are going through a difficult time we shy away from other people and find ourselves isolated and depressed. Reach out to the people in your life that you feel most comfortable with and that you know will be supportive.
2. Recall past coping skills. When you are in the middle of an adjustment think back to other changes in your life and try to recall what coping skills you used and put them into play. Often times we forget that we are capable human beings and by recalling past events we find strength in ourselves.
3. Maintain some normalcy. While there is change going on try to maintain some normal patterns. For instance, new parents often feel that their world is turned upside down and there is no way to hold onto any part of their "pre parenthood" life. You may not be able to have normal sleep patterns with a newborn, but maintain healthy eating habits or set aside time for your regular exercise pattern. Often this means reaching out to your support group as mentioned up above.
4. Don't stifle your emotions. Don't stuff your emotions during a time of change, allow yourself to experience the variety of emotions you are likely to experience during a time of change. I don't mean to allow yourself to wallow in these emotions, but allow yourself to express them. Who doesn't feel better after a good cry? Or a great laughing session with a friend? Get those emotions out there!
5. Embrace the change. Eventually the adjustment to the change will get easier and new patterns will develop. Accepting the change can create a more positive attitude within yourself and help ease the transition. Change is difficult and we all handle change differently. Try some of the tips above and see how they work for you. Reach out to those around you but if you need further assistance or think talking to a professional therapist would help please feel free to contact me.
Thursday, October 15, 2009
Grief and Loss
Everyone will experience grief and loss in their life in many different ways. When people think of grief and loss they often immediately think of a death, but that is just one form of grief or loss. Other forms can be a divorce, loss of job, loss of a home, a child moving away from home, or changing your role in life (for example going from a single, carefree individual to a single parent).
The Kubler-Ross grief cycle is a well known theory about the grieving process. Dr. Elizabeth Kubler-Ross identified seven stages people cycle through when confronted with grief. The stages are :
1. Shock - this occurs with the initial news of loss.
2. Denial - trying or refusing to acknowledge the inevitable facts of loss.
3. Anger - outpouring of emotions, even if anger is not directed at a reasonable object/person.
4. Bargaining - seeking for a way out of the situation, even though this is not possible.
5. Depression - realization that there is no way out or to change what has been done.
6. Testing - development of realistic solutions.
7. Acceptance - accepting the loss and learning how to move forward.
While these seven phases are listed from one to seven, this does not mean that people will not move back and forth between them before completing the final phase of acceptance. Someone may move onto testing and suddenly be back at anger. Also, each phase looks different for each person. While one individual may experience a lot of depression or anger, another may move quickly through this phase.
Another common problem with the above cycle is that people can get stuck on one phase and not know how to move forward to the next. They may become stuck on the anger phase and have this anger consume them to the point they can never move onto the depression or acceptance phase. It is more difficult to get stuck in active states than in passivity, and getting stuck in depression is perhaps the most common ailment.
When grief and loss enters into your life it is important to remember that everyone copes in a different manner. One person may find support groups or therapy helpful, while another does not. I often see couples become frustrated with each other because they feel the other is not grieving in the way the other thinks they should. Remember that everyone takes a different approach to grief and this results in how they have coped (be it effectively or ineffectively) in the past. However, if someone is coping in a manner that is not safe or is severely impairing their life then encourage them to seek help and identify support people in their life.
The Kubler-Ross grief cycle is a well known theory about the grieving process. Dr. Elizabeth Kubler-Ross identified seven stages people cycle through when confronted with grief. The stages are :
1. Shock - this occurs with the initial news of loss.
2. Denial - trying or refusing to acknowledge the inevitable facts of loss.
3. Anger - outpouring of emotions, even if anger is not directed at a reasonable object/person.
4. Bargaining - seeking for a way out of the situation, even though this is not possible.
5. Depression - realization that there is no way out or to change what has been done.
6. Testing - development of realistic solutions.
7. Acceptance - accepting the loss and learning how to move forward.
While these seven phases are listed from one to seven, this does not mean that people will not move back and forth between them before completing the final phase of acceptance. Someone may move onto testing and suddenly be back at anger. Also, each phase looks different for each person. While one individual may experience a lot of depression or anger, another may move quickly through this phase.
Another common problem with the above cycle is that people can get stuck on one phase and not know how to move forward to the next. They may become stuck on the anger phase and have this anger consume them to the point they can never move onto the depression or acceptance phase. It is more difficult to get stuck in active states than in passivity, and getting stuck in depression is perhaps the most common ailment.
When grief and loss enters into your life it is important to remember that everyone copes in a different manner. One person may find support groups or therapy helpful, while another does not. I often see couples become frustrated with each other because they feel the other is not grieving in the way the other thinks they should. Remember that everyone takes a different approach to grief and this results in how they have coped (be it effectively or ineffectively) in the past. However, if someone is coping in a manner that is not safe or is severely impairing their life then encourage them to seek help and identify support people in their life.
Wednesday, September 9, 2009
Tips for Overcoming the Blues
This past weekend as I was driving home from a quick trip to the coast I found myself dwelling on the negatives from a weekend that hadn't gone as planned. The longer I drove, the more I dwelled and feelings of negativity seemed to fill the car. I finally had a little chat with myself and decided I could either keep dwelling or do something to make me feel better - which led me to thinking about this article.
Whatever you want to call it, mild depression, a funk, the blues, being down in the dumps - we all have those days. At times getting past it can seem difficult and you aren't sure what to do to help this little episode move along so you can get back to your daily life with a healthier attitude. Here are some tips that I hope will help you.
1. Get your blood moving. Studies have shown that adrenaline helps people feel happier. Anyone who runs, swims, bikes, or plays sports can verify that after a bout of good exercise, you feel better. With exercise not only do you get that adrenaline pumping through your blood but you also often look at problems differently after exercising. Whenever I have a hard day at work I hit the running trail or take a spin class. Often times I emerge from my run much more 'zen like.' Even if you aren't into running or biking, take a walk and breath in some fresh air.
2. Journal your thoughts. I don't mean you have to keep a diary. Journaling can work for individuals in various ways. For some people it does feel good to get your thoughts out onto paper and vent. For others you can jot down positive things when you are having a good day and reflect on these positive items on days when you aren't feeling as well. In this day and age you can journal in a book or do it a bit more high tech with a blog or website. The choice is yours.
3. Get involved with an activity. Distract yourself from a problem that is really getting you down. By taking a break from thinking about the problem you often come back with a refreshed point of view and new solutions. Call a friend for coffee and catch up with their life. Bake a cake or cookies, something that requires concentration and produces a finished product you can feel good about.
4. Do a good deed. What better way to get your spirits up then by making someone else happy? Take that cake you baked and give it to your neighbor or bring in cookies for your co-workers. The smile on someone's face can make you feel good about yourself. If you want to do something more long term you could volunteer at a hospital or food bank. Meeting and helping other individuals in unfortunate situations can put some of your own problems in perspective. This is not to say that your concerns aren't important to you, but again - you may view them differently after helping out a family who recently lost their home.
5. Accomplish a task you have been putting off. Give yourself a sense of satisfaction by finally getting those plants in your garden or cleaning out the hall closet. When you are feeling upset the tendency can be to lay on the couch and cry with a sad movie, but I challenge you to accomplish a task and see how you feel after you finish your task. If after you clean out the hall closet and still feel like crying along with 'Titanic' then go for it, you deserve it after finishing your chore for the day.
Whatever you want to call it, mild depression, a funk, the blues, being down in the dumps - we all have those days. At times getting past it can seem difficult and you aren't sure what to do to help this little episode move along so you can get back to your daily life with a healthier attitude. Here are some tips that I hope will help you.
1. Get your blood moving. Studies have shown that adrenaline helps people feel happier. Anyone who runs, swims, bikes, or plays sports can verify that after a bout of good exercise, you feel better. With exercise not only do you get that adrenaline pumping through your blood but you also often look at problems differently after exercising. Whenever I have a hard day at work I hit the running trail or take a spin class. Often times I emerge from my run much more 'zen like.' Even if you aren't into running or biking, take a walk and breath in some fresh air.
2. Journal your thoughts. I don't mean you have to keep a diary. Journaling can work for individuals in various ways. For some people it does feel good to get your thoughts out onto paper and vent. For others you can jot down positive things when you are having a good day and reflect on these positive items on days when you aren't feeling as well. In this day and age you can journal in a book or do it a bit more high tech with a blog or website. The choice is yours.
3. Get involved with an activity. Distract yourself from a problem that is really getting you down. By taking a break from thinking about the problem you often come back with a refreshed point of view and new solutions. Call a friend for coffee and catch up with their life. Bake a cake or cookies, something that requires concentration and produces a finished product you can feel good about.
4. Do a good deed. What better way to get your spirits up then by making someone else happy? Take that cake you baked and give it to your neighbor or bring in cookies for your co-workers. The smile on someone's face can make you feel good about yourself. If you want to do something more long term you could volunteer at a hospital or food bank. Meeting and helping other individuals in unfortunate situations can put some of your own problems in perspective. This is not to say that your concerns aren't important to you, but again - you may view them differently after helping out a family who recently lost their home.
5. Accomplish a task you have been putting off. Give yourself a sense of satisfaction by finally getting those plants in your garden or cleaning out the hall closet. When you are feeling upset the tendency can be to lay on the couch and cry with a sad movie, but I challenge you to accomplish a task and see how you feel after you finish your task. If after you clean out the hall closet and still feel like crying along with 'Titanic' then go for it, you deserve it after finishing your chore for the day.
All of these tips may not work for you, but hopefully you are willing to try one or more of them to see how they work for you. But please note, if you notice that you feel depressed more days than you are happy, or if you continue feeling bad despite several efforts, I encourage you to seek out someone for additional help. As always, feel free to email me with comments/suggestions or questions.
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