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

The Benefits of Sand Tray Therapy

The Benefits of Sand Tray Therapy

One innovative form of therapy provided by Forward Counseling is known as sand tray therapy. By presenting a client with a small tray of sand and a wide variety of figurines, a therapist can sit back and observe what the client chooses to create. Though perhaps initially presumed as juvenile, there are actually many benefits to this type of therapy. 

Firstly, it provides a way to communicate when verbalizing becomes too difficult. Often clients find themselves not yet ready to discuss what might be going on, and in that case, sand trays provide a medium through which to communicate to the therapist what words aren’t ready to say yet.

Read More

Fight the Stigma: Elyn Saks' Battle with Schizophrenia

http://www.upworthy.com/she-wasnt-violent-or-suicidal-but-they-strapped-her-to-a-bed-and-let-her-suffer-for-hours

Elyn Saks is an associate dean and professor of law, psychology, psychiatry, and behavioral sciences at USC Gould Law school. Diagnosed with chronic schizophrenia, she’s spent her life in and out of psychiatric care, but is proud to say she’s avoided hospitalization for the past thirty years.

In this inspiring TED talk, Saks speaks out about her personal experience with her psychosis and how it has affected her life. She discusses the delusions and hallucinations she’s experienced, as well as how her behavior was received by her peers. She mentions several times how others were frightened in her presence, and yet she was the one who thought there was a man standing behind her with a raised knife. 

“Imagine having a nightmare while you’re awake,” she says.

While Saks believes in the effectiveness of treatment, she does not condone the kind of force that was used on her. This is a major issue when it comes to the treatment of mental illness. Partly the fault of the stigma, people with a mental illness are often assumed to be dangerous and are therefore often constrained upon initial hospitalization. Not only is this unjust, but it reduces the percent of people who actually seek treatment for their illness.

Saks calls society to stop criminalizing mental illness. Stigma has created a misguided reputation of mental illness as violent and criminal, when that is not the case. In many ways, the media contributes to this criminalization, and that’s why TED talks like this one are so important. It’s a way the media is beginning to break the mental health stigma.

Finally, another very important point Saks makes is to remember that “there are not schizophrenics; there are only people with schizophrenia.” Stigma has soaked through so much of our culture that many people so often unintentionally use offensive language like this, unknowingly defining the person as their illness.

Saks says “the humanity we all share is more important than the mental illness that we may not.” This sort of awareness is critical for fighting the mental health stigma. Mental illness is not uncommon. Treatment should be therapeutic and not scarring. We wouldn’t shun someone who just found out they have cancer, so why do we treat people with schizophrenia any differently?

Think like an Athlete: Healthy Body needs a Healthy Mind

http://www.self.com/body/fitness/2014/04/think-like-an-athlete/

This is an article originally published by Sheila Monaghan in SELF magazine. It takes the wide range of healthy, motivational tips and categorizes them into 8 concise and helpful tips.

Before diving into the article, notice the choice of title. “Think like an Athlete” rather than something like “How to Lose Weight Fast” or “Get Bikini Ready Now!”

Monaghan’s article is written for the purpose of motivating an active lifestyle, not fitting into a smaller dress size. While the latter may be a wanted side effect of the fitness suggestions, it is not the main goal. Instead, Monaghan is targeting healthy living. In this way, she does not encourage negative body image amongst her readers, nor a desire to skip a meal. Because of this healthy intent, the tips in this article are beneficial to not only a healthy body, but also a healthy mind. This isn’t an article on how to be a runway model; it’s about how to be an athlete.

That being said, there are a few very important aspects here to consider.

In her first couple of tips, Monaghan sets up a paradox between dreaming huge and practicing small, of not holding yourself back in the long run and yet restraining yourself to focus on every tiny step it takes to get there. So often we burn out when our focus gets our confidence down. In this way, if we take our time on each individual step, we can expand our overarching goals.

She goes on to encourage “Be an athlete 24/7.”

We all know that paying attention to the kind of food we eat is important, but Monaghan brings up another important element that often goes unnoticed—sleep. The amount of sleep we get each night affects our entire day: how tired we are in the morning, our mood and how motivated we are to be active, and how much energy we have.

Throughout her next few tips, Monaghan really highlights an important and often overlooked aspect of pushing yourself physically: our mental state during a workout has a significant influence on our performance. Because of that, her last few tips address a healthy mentality. Our mind is a powerful tool, one that has the ability to control our emotions, our thoughts, and even the extent of what we think we’re physically capable of. How often do we let ourselves talk us out of a workout, rather than cheerleading ourselves on? When the mind ruminates on counting down the seconds until a workout is over, it prohibits the body from carrying through. Make it easier on yourself. Be a cheerleader.

Monaghan also encourages you to “View the playback video” and evaluate yourself. This is where it’s important to remember to be critical of yourself in a healthy way. It’s not standing in front of the mirror saying, “Oh I’m so fat” or squeezing your love handles with a pouty face and getting down on yourself. It’s standing in front of the mirror saying, “My back is too bent over when I squat,” and then fixing your form. This once again detours Monaghan’s fitness tips from having a negative impact on body image or self esteem. It’s about the form, not the fat.

Finally, and most importantly. Monaghan expresses “you do you.”

It’s the inevitable fault of our minds: comparison. While this can be arguably the most difficult thing to train your mind NOT to do, it is also potentially the most valuable. When you are focused solely on your progress and ignorant of anyone else’s, you can promote that healthy mindset to propel you onwards. Perhaps in the world of fitness, we should all learn to be a little narcissistic.

Forward Counseling is fortunate enough to have Trevin Daniel Woods on staff as a nutritionist and personal trainer. See more about his services and background here: http://forwardcounseling.com/bio/