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!