Feeling sad this fall? It may just be that time of the year.

“Melancholy were the sounds on a winter’s night.” – Virginia Woolf, Jacob’s Room

Seasonal affective disorder (SAD) is a type of depression that is related to the changes in seasons. The symptoms of SAD commonly begin in the fall and continue through the winter months. Symptoms include: low energy, irritability, heavy, “leaden” feeling in arms or legs, oversleeping, overeating, drop in libido.

It is normal to feel down from time to time, but it you feel depressed for multiple days at a time and can’t get motivated to do the activities you normally enjoy, see your doctor.

Although the exact cause of SAD is unknown, one important factor seems to be sunlight, or lack thereof.  The decrease of sunlight in fall and winter might disrupt our biological clocks, leading to feelings of depression.  

5 remedies for SAD:

1)      Get outside and soak up the sun as much as you can. Even on cold and cloudy days outdoor light can help. Bundle up and take a long morning walk—this is most effective within the first two hours of waking.

2)      Make your environment sunnier and brighter. Open the blinds during the day and sit near windows. Invest in a “dawn simulation” clock that slowly brightens like the rising sun.

3)      Try a new centering activity—yoga, meditation, massage. Stretching, breathing, and the power of the human touch are often underrated, but have immense healing influence.

4)       Get out of the darkness for a while by taking a trip to a warm, sunny locale.

5)      Schedule social activities throughout the winter. When you feel depressed, social engagement can be daunting, but social support and friendship are some of the best ways to curb depression and loneliness.

Remember, the dark months of winter can seem foreboding, but it will be spring before you know it.

“In the depth of winter I finally learned that there was in me an invincible summer” –Albert Camus

Written by Catherine Clubb-Brown, Forward Counseling intern

Photo courtesy of sleepcare.com.  

Additional resources:

http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047

http://seattletimes.com/html/health/2024905188_onhealthsadxml.html

http://www.mentalhealthamerica.net/conditions/sad

Who saved who? Rescued and adopted pets can improve your health....

Feeling lonely or hopeless? Do you have a health disorder? Consider a furry friend.

Pets calm us and raise our moods. It only takes a few minutes with a dog or cat to feel less anxious. Our levels of cortisol, a hormone associates with stress, lower as we stroke animals. The production of serotonin, a chemical associated with well-being, is increased.

Does high blood pressure or cholesterol run in your family? You still need to watch your weight and exercise, but it has been proven that pet owners have lower blood pressure and cholesterol than those who don’t have pets. Pet owners are also less likely to die of a heart attack.

People who own dogs tend to be more physically active and less obese than people who don’t. Taking your dog for a daily 30-minute walk will keep you moving and ensure that you meet the minimum recommendations for healthy physical activity. Your dog will be so excited for the walk that you’ll get excited too!

Cat owners are less likely to have strokes. Not only are cats more calming than dogs, but it is also possible that cat owners are more invested in their pets and therefore have less time to be anxious.

Pet owners tend to want to talk to other pet owners. A dog is a conversation waiting to happen. Head to the dog park and chat with the other dog owners—you never know, you might make a new friend or even form a love connection.

Researchers have found that children who grow up in homes with pets are less likely to develop allergies. Children with pets also have stronger immune systems. Kids who grow up in houses with cats are less likely to develop asthma as they get older.

Some dogs can alert their owners to dangerous drops in blood sugar before they happen. The alarm gives the owner time to eat a snack and avoid the emergency.

The responsibility and attention of caring for a pet is very good for children with ADHD, and the time spent playing with the animal is a great way for the children to release energy and sleep through the night.

Therapy dogs can be very good for individuals and couples in counseling. Come visit us at Forward Counseling and meet our own sweet dog, Lily! As Bernard Williams says, “There’s no psychiatrist in the world like a puppy licking your face.”

Written by Catherine Clubb-Brown, Forward Conseling Intern

Additional resources:

http://pets.webmd.com/dogs/ss/slideshow-behaviorial-problems-in-dogs

http://www.webmd.com/hypertension-high-blood-pressure/features/health-benefits-of-pets

http://www.helpguide.org/articles/emotional-health/the-health-benefits-of-pets.htm

Depression in a Metaphor: Do "Black Dog Days" have you down?

http://www.upworthy.com/what-is-depression-let-this-animation-with-a-dog-shed-light-on-it

Depression is a serious condition, one that detriments all parts of life, both mentally and physically. But it can be difficult to understand what other people are going through when you can’t see any physical markings. This is a video that relates depression to an extremely intrusive and cruel black dog. The video discusses the lack of confidence and motivation the man feels, as well as the “superhuman strength” it takes him to wake up and get out of bed in the mornings.

The video also details the beneficial ways to get that black dog to go away. Aside from medication, the man finds that “being emotionally genuine to those around you can be an absolute game changer.” Earlier in the video he discusses the exhaustion that comes from putting his time and energy into hiding the black dog. Trying to portray a fake emotion isn’t helping anything.

This man learns to come to terms with his depression and discovers ways to help it settle down in his life. He mentions how making an effort to feel more relaxed and less stress gives depression less control over his emotions, as well as exercise, a mood journal, and practicing gratitude.

Perhaps most importantly, the man urges that “black dog days can and will pass.” At Forward Counseling, we’d like to help it along. Contact us to make an appointment if you feel like black dog days are weighing you down. By learning to quiet your mind, you can get a hold of your depression and stop letting it control you. See our therapy options to learn more!

Another Look at the Sandy Hook Tragedy

https://thebluereview.org/i-am-adam-lanzas-mother/

This article provides an interesting perspective on the tragic Sandy Hook Elementary School shooting. While the horrific incident has sparked debates regarding gun regulation and the safety of our school systems, this author brings up the point that perhaps the real issue to focus on in this case is the untreated mental illness and what it can lead to. The author describes her struggle with her son’s mental illness and the way she is torn between her love for him and her fear of what he’s capable of. It’s no secret that psychiatric hospitals can be scary places for residents or that physical restraints can only make matters worse, but then the question really becomes: what CAN we do?

We need to be focusing on a positive, less evasive, and secure way to treat those with severe mental disorders. I would also like to make the extremely important point that not all mental illness leads to violence. Most does not. But there are cases in which the severely psychotic, when untreated, can exhibit harmful behaviors to those around them. Can’t we find a way to treat these cases while someone is a client, rather than further encourage the wrongful stigma of mental health after someone becomes a criminal? This article makes some interesting points on the matter. It is worth reading and sparks some excellent thoughts for a greater discussion.

"Look Up" : The Stress of Social Media

http://www.youtube.com/watch?v=Z7dLU6fk9QY

This probably isn’t the first time you’ve seen this video. About a month ago, it went viral and appeared in news feeds, emails, and texts; everyone was promoting the idea of putting our phones down and taking a step back. So, how does this relate to mental health? 

It begins within the first few lines of the video in which he states, “I have 422 friends, yet I am lonely.” Social anxiety has an entirely new dimension in this day and age, where people can hide behind social networking sites instead of engaging in physical elements with one another. Adolescents of this generation face stress that their parents didn’t experience at their age. Now, there are a million ways to be excluded, a million ways to measure your “worth”. How many likes did that get? How many compliments did people comment? How many followers do I have on instagram? How many friends on Facebook? How many people retweeted me today? Instead of enjoying the world around us for what it is, we are inevitably swept up in the opinion of everyone else. Likes on an instagram picture justify whether or not you’re having fun. Likes on a Facebook profile picture instantly rank how many people like you, how attractive you are, how many friends you have. 

The “Look Up” video has a great message to look past these devices. While useful and fun, they inevitably breed insecurities. Now, to be clear, banning oneself from these social media outlets may be a bit extreme. A healthy social life isn’t forcing yourself off the internet; it’s knowing what priority to give social media in your life.

Online bullying is a relatively new phenomenon that has allowed bullies to continue to terrorize their victims past the walls of a schoolyard and into their homes. This vast connection of people over Facebook, instagram, twitter, and so on can be such a good thing, and yet we have to remain aware of the consequences. Adolescents today face new stress, new outlets to contribute to depression, and perhaps more prevalent anxiety. 

If you or a loved one experiences these feelings, contact us to make an appointment. With individual and group therapy options, there’s something for everyone. We’d love to hear from you!

The Power of Motivation

http://www.psychologytoday.com/blog/confessions-techie/201407/5-ways-make-yourself-happier-in-the-next-5-minutes

Ever felt a little lousy and didn’t know why? Of course you have. Haven’t we all? So often happiness is put on that seemingly unattainable pedestal high above our feasibilities. Whether it’s boredom, worry, a fight with a loved one, or a time when you gave it your all and it didn’t get you there—we’ve all felt that little drain unplug in our hopes and suck it all away. But what if happiness wasn’t such a huge deal? What if it was ever present, and there were a few ways we could make that a little more clear? According to Psychology Today, there are 5 general ways that could potentially put a little bit of that pep back in your step and help plug up that drain again. 

#1 is to exercise. This isn’t about body image or self esteem, although if those are perks for you—awesome. This is about the endorphins released when we break a sweat. Whether it’s a jog or a few jumping jacks, a little exercise can go a LONG way for our mood. “Body and mind are inseparable,” says the article.

#2 is to talk to someone. Social engagement not only takes our minds off of our present worries, but it can foster relationships that boost confidence, “increase your energy, and cultivate motivation.”

#3 is to focus on gratitude. This is one thing Forward Counseling believes in strongly, recognizing the fact that practicing gratitude is to focus on the positivity in your life. It’s easy to focus on the itty bitty bumps in the road. Try taking a second to ruminate on the bigger positives. 

#4 “Imagine the best-case outcome for your near future.” We focus too much on the what ifs. What if I fail? What if it doesn’t work out? What if I’m wrong? What if I embarrass myself? But what about the other side of the what ifs? What if I succeed? What if it all works out? What if I’m right? What if I make everyone proud? Allowing yourself to imagine the best case scenario generates that motivation it takes to actually make it happen.

#5 Make a goal for the day. Anything. Just find something you want to get done and do it. The sense of accomplishment and control of your life can go a long way. 

Notice what these five things have in common? Motivation. Each of these easy steps centers around cultivating motivation to get up and make the most of your day, and consequently your life. So when you find yourself stuck in the lazy, the sad, the angry, or the hopeless dumps, give some of these a try. Get up, get moving, and appreciate the day in front of you. 

The Madness Vase: What Slam Poetry can Teach us about Mental Illness

http://www.youtube.com/watch?v=DtZp7MQE2ZM

Andrea Gibson is an accomplished and inspirational slam poet. Like so many of her collection, Gibson’s poem "The Madness Vase" addresses some very complex emotions in a raw and enlightening way. In this particular poem, she addresses her battle with mental illness and the way it feels and is perceived by those around her. 

After identifying all the outlets of people who tried to tell her what to do with it, one line in particular really stands out.

"The trauma said, 'Don’t write this poem.

Nobody wants to hear you cry about the grief inside your bones.’ “

When trauma plays a role in one’s life it can so quickly become the focus, latching on to one’s emotions and thoughts and worries and behaviors. Gibson describes her struggle against that internal pain and identities with the “rock bottom” it brought her to. She addresses the physical manifestations of self harm and attempted suicide, of the lethargic affects of depression and the fact that “tomorrow has come and gone and it has not gotten better.” 

One thing that Gibson sheds light on is the fact that “you are not alone” and “you are not weak.” Stigma boxes mental illness into a seemingly lonely confinement, when in fact it is extremely prevalent. 

Gibson demonstrates the lack of awareness there is of the reality of mental illness in her line “some people will never understand the kind of superpower it takes for some people to just walk outside some days.”

The fact of the matter is that most times, mental illness isn’t as obviously seen on the outside as physical illnesses can be. The suffering isn’t as clear, as understood, and unfortunately this lack of awareness encourages stigma.

Not only is it important to fight that stigma, but it is also important to know how to talk to those around us who do suffer from the pains similar to those described in this poem. It may initially feel natural to offer immediate advice, to tell them it’ll get better and that everything will be okay, but that isn’t always the most sensitive option. Gibson puts it beautifully in the following stanza:

"So the next time I tell you how easily I come out of my skin

don’t try to put me back in.

Just say, “Here we are” together at the window

aching for it to all get better

but knowing there is a chance

our hearts may have only just skinned their knees,

knowing there is a chance the worst day might still be coming”

The most important thing you can do for someone with this pain is to be there for them. Listen to what they share with you. Instead of trying to fix it, learn more about it. Healthy support is so important, and for that reason, Forward Counseling strives to foster that environment for its clients. 

For a written copy of the full poem, “The Madness Vase” : http://stayherewithme.com/the-madness-vasethe-nutritionist/

For more from Andrea Gibson : http://www.andreagibson.org