Goodbye Summer, Hello Sadness
While it is true that the “winter blues” share some similarities with Seasonal Affective Disorder (S.A.D.), the “winter blues” typically do not cause significant impairment in daily functioning and tend to resolve independently as the seasons change. Seasonal Affective Disorder (S.A.D.) is a type of depression that is related to changes in seasons, typically occurring during the fall and winter months when there is less sunlight. According to the National Institute of Mental Health, symptoms usually last 4-5 months out of the year and are estimated to affect 10 million Americans. Seasonal Affective Disorder (S.A.D.) is characterized by symptoms such as low mood, lack of energy, changes in appetite, difficulty concentrating, and increased need for sleep. S.A.D is thought to be caused by a disruption in the body's internal clock and a decrease in serotonin levels due to reduced exposure to sunlight. Seasonal Affective Disorder (S.A.D) is most prevalent in higher geographical latitudes.
Written By: Shepard Stephenson, LGPC
On Sunday, November 5th, 2023, at 2:00 A.M., clocks “fell back,” signaling the end of Day Light Savings Time. While the time change maximizes daylight during regular working hours for many, it ushers in a seasonal shift in mood and behavior for others. The "winter blues" is commonly used to describe a milder form of seasonal mood changes that some individuals experience during the winter months. The “winter blues” are often characterized by feelings of low energy, fatigue, and a slight decrease in mood.
When is it more than the “winter blues?”
While it is true that the “winter blues” share some similarities with Seasonal Affective Disorder (S.A.D.), the “winter blues” typically do not cause significant impairment in daily functioning and tend to resolve independently as the seasons change. Seasonal Affective Disorder (S.A.D.) is a type of depression that is related to changes in seasons, typically occurring during the fall and winter months when there is less sunlight. According to the National Institute of Mental Health, symptoms usually last 4-5 months out of the year and are estimated to affect 10 million Americans. Seasonal Affective Disorder (S.A.D.) is characterized by symptoms such as low mood, lack of energy, changes in appetite, difficulty concentrating, and increased need for sleep. S.A.D is thought to be caused by a disruption in the body's internal clock and a decrease in serotonin levels due to reduced exposure to sunlight. Seasonal Affective Disorder (S.A.D) is most prevalent in higher geographical latitudes.
The treatment of seasonal affective disorder (S.A.D) typically involves a combination of approaches. Here are some recommendations:
1. Light therapy involves exposure to bright artificial light, typically using a lightbox or light lamp. This can help compensate for the reduced sunlight during the winter months and alleviate symptoms of S.A.D.
2. In some cases, antidepressant medication may be prescribed to help manage symptoms of S.A.D. Consultation with a healthcare professional is necessary to determine the appropriate medication and dosage.
3. Talk therapy, such as cognitive-behavioral therapy (CBT), can be beneficial in managing S.A.D. It focuses on identifying and changing negative thought patterns and behaviors associated with the disorder.
4. Engaging in regular physical exercise, maintaining a healthy diet, and ensuring adequate sleep can help alleviate symptoms of S.A.D. Spending time outdoors during daylight hours and maximizing exposure to natural light can also be beneficial.
5. Building a solid support network of family, friends, or support groups can provide emotional support and understanding during the challenging winter months.
It is essential to consult with a healthcare professional to determine the most appropriate treatment plan for an individual with SAD, as recommendations may vary depending on the severity of symptoms and individual needs. If you or someone you know may be experiencing symptoms of Seasonal Affective Disorder (S.A.D.) or simply want support beating those “winter blues,” please do not hesitate to call Hope & Healing Therapy and Wellness Center at (301) 690-8404 to schedule a meeting with a provider.
To explore our other health and wellness opportunities, please visit our website, and follow us on your preferred social media platform!
A Health-Oriented Mindset for the Holidays
Overeating and gaining a little weight is common during this time, but you can enter this time with a positive mindset and strategies to take care of yourself. Managing one’s intake and blood sugar through non-holidays times is difficult enough; consider using this time to recommit to a health-oriented mindset. Some may even use it to launch into new behaviors and patterns ahead of the new year.
Written By: Tracy Pritchard (MS, CNS, LDN)
For many people the next several weeks will be full of socializing at parties, celebrations, and events, which will include a lot of festive foods and drinks. For some, these events may not be the happiest of times or may bring anxiety or tension when surrounded by certain family members and friends. When challenges arise some people use emotional eating to cope and reach for food to comfort – this is especially challenging during the holidays with the abundance of sweets and treats at one’s fingertips.
Overeating and gaining a little weight is common during this time, but you can enter this time with a positive mindset and strategies to take care of yourself. Managing one’s intake and blood sugar through non-holidays times is difficult enough; consider using this time to recommit to a health-oriented mindset. Some may even use it to launch into new behaviors and patterns ahead of the new year. This could mean setting a goal to maintain or even lose weight or to just feel healthy and rested during the holidays. There are endless goals that you can choose just be sure that they are specific and achievable. These may also be goals that help take the focus off food and place it on relationships, gratitude, exercise, and sleep.
From a nutritional perspective, there are several things you can do to prepare for events you are going to. Go in with a plan on how much you are going to eat (and drink) ahead of time and stick to the plan. This means you can and should eat your favorite foods – having a plan will reduce guilt and avoid triggers to overeat. For example, you may choose to have one plate of food and one dessert or to enjoy two appetizers from a passed tray at a party. Be sure to bring a nutritious dish to an event so you can count on it as a healthy choice; it Is likely that others will be thankful for your contribution as well. Making this plan ahead of time will help you limit how much you eat and will make you choose what you really want to eat instead of randomly sampling foods.
Too often people skip meals throughout the day and show up to festivities hungry and end up overeating. It is especially important to stick to your meal and snack schedule throughout the day to avoid showing up to a party overly hungry. If the party is later than you would usually eat, a healthy snack prior might actually set you up for success. This may be something like a piece of fruit and some nuts, or some veggies with hummus. If you are someone who loves a buffet, a strategy may be to fill your plate and move away from the buffet table. If hanging around the kitchen in close proximity to calorie-dense foods leads you to overeat, be aware of how the environment is influencing your eating behavior. Some people may limit their holiday treats to eating out and avoid storing tempting foods in their home for this reason. When given decadent food gifts that do not fit in with your plan, consider taking them to work or other events to share instead of keeping them in sight.
When making choices, try to keep some balance on your plate with a quarter of the plate containing some protein (meat/beans/nuts), half the plate with vegetables, and a small amount of grains/bread/potatoes. Ideally you can use mealtimes to connect with others. This will not only build relationships, it will also help you take breaks between bites so you don’t eat too quickly. If you would like to have dessert, choose the dessert that you love and leave the others. While you may be striving for balance and achieving your goals, be aware of family and friends who are “food pushers” and will continue offering food when you are full. Have some responsesready if you think this may be an obstacle. It could be a simple response such as “No thank you” or maybe even “This was amazing, but since I am full I would be happy to take some leftovers home”.
Activity and sleep are important factors as well and can impact some of the food choices we have discussed. Getting enough quality sleep can help regulate hunger hormones and even improve dietary decision making. Sleep deprivation can interfere with these hunger and fullness cues. Being sleep deprived will increase the cravings for high-fat, high-sugar, and high- salt foods. These foods are everywhere and may contribute to side effects such as headaches, fatigue, joint pain, and weight gain among other things. Less nutritious dietary choices coupled with existing symptoms may work double- time at making you not feel well. Be aware that consuming caffeine and/or alcohol close to sleep time may have a negative impact. If you are going to drink alcohol, remember that liquid calories add up fast and will not necessarily fill you up.
Limit how much you consume to avoid a hangover and the influence it may have on your decision to overeat junk food. Be sure to eat before consuming alcohol to slow the absorption of alcohol and alternate with a glass of water. Aim to stay hydrated by consuming approximately half of your body weight in ounces of water per day. For example, if you weigh 180 pounds, aim to drink 90 ounces of water per day. Even mild dehydration can resemble symptoms of hunger. During this busy time be sure to add opportunities to move/exercise to your calendar, set reminders, and maybe recruit a friend to attend a fitness class or go for a walk with you for accountability. Scheduling activity in the morning will give you some control over your schedule and get you out and about during times of natural sunlight. Another way to add some activity to the season is to schedule a family walk or stroll or some kind of activity that keeps everyone moving!
One way to stay attuned to what your body needs is to schedule some self-care practices. These should be some practical and sustainable items to help you keep your sanity and reduce stress and not add to it! This may include personal quiet time, journaling, listening to music, taking a bath, enjoying nature, or going on a short walk. These self-care items can be used to stay calm during a time of stress and schedule overload instead of using convenient calorie dense foods for comfort. Implementing a health promoting mindset and lifestyle now may actually help balance out stress hormones and allow you to relax and enjoy the season while setting the stage for the new year ahead.
The Role of Gratitude in Mental Health
As we enter a very busy holiday season, we know that there will be “hustle, bustle” while we are busy and hectic. We will certainly try to enjoy the fun and festivities, but we can sometimes lose sight of the blessings around us. Whether this is due to grief, sadness, depression, anxiety, or the stress of the expectations, we can work to shift our focus to a mindset of gratitude for improvements in our overall well being.
By Jennifer Voorhaar, LCSW-C
As we enter a very busy holiday season, we know that there will be “hustle, bustle” while we are busy and hectic. We will certainly try to enjoy the fun and festivities, but we can sometimes lose sight of the blessings around us. Whether this is due to grief, sadness, depression, anxiety, or the stress of the expectations, we can work to shift our focus to a mindset of gratitude for improvements in our overall well being.
Some even deal with the effects of Seasonal Affective Disorder (the mental health related impacts of less sunshine and less time outside) and may need professional counseling. Regardless of the source of the low mood and high anxiety, research tell us that a daily practice of gratitude can impact wellbeing. Is being grateful and saying “thank you” all if takes to improve our overall mental health? No. However, it certainly can help.
According to the Merriam Webster Dictionary, the word gratitude is derived from the Latin word, gratus which means grace and grateful. The word grateful means “appreciative of benefits received” or “affording pleasure or contentment.”
To show gratitude, we express thankful appreciation for what we have and what we have received whether it is a tangible item (food, shelter, gifts, etc.) or intangible (support, phone calls, time with friends, etc.). When we show our gratitude for something we often acknowledge what is outside of ourselves therefore connecting us with others. The others could be a person, a collective community, nature or a higher power.
We know that being grateful and expressing gratitude involves a positive shift in mindset which directly correlates to greater happiness and overall wellbeing. When we acknowledge the good in our lives, we can feel and express positive emotions, enjoy positive experiences, having improved health, better manage difficult circumstances and have strong connections with others. The way that we express gratitude is different for all of us. For some it may involve looking back to positive memories of our past and being grateful for the events of our childhood. For others it might be looking at our current life and not taking our blessings for granted. While others it may be hopeful and optimistic about the future. Regardless of which way we look at gratitude, we know that there will be improved quality of life merely by being grateful. Reading a blog or hearing a friend tell you to be grateful may not be enough for some to embrace the concept of gratitude.
For some, research and data help to solidify ideas. Often in the mental health field, our work is driven by research so it is only fitting to share a bit of research with you to better enlighten the concept. I often share with clients the importance and research-based ideas of gratitude journaling and one study by Dr. Robert A. Emmons of the University of California, Davis and Dr. Michael E. McCullough of the University of Miami further supports this idea. These two researchers are leaders in the study of gratitude. In one study they asked participants to write down a few sentences each week and were given a particular topic to write about.
The first group was asked to write down what happened to them that they were grateful for each week. Another group was asked to write down the things that irritated or displeased them every day. The final group was asked to written down events that had affected them (with no emphasis on them being positive or negative). The study showed that after a 10-week period of time, the first group who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.
It is hard for these kinds of studies to show cause and effect. But we can at least see a connection between gratitude and our overall wellbeing. Other studies at the impact of being grateful has on relationships. One such study showed that couples who took time to express gratitude to their partner left more positive toward the other person but also felt more comfortable expressing concerns in the relationship.
Additional studies show that managers who express gratitude and say thank you to their employees will impact productivity and motivation to work harder. Unfortunately, there have been studies to show no impact on well being based on a practice of gratitude journaling or being grateful toward others. However, with emotional maturity and a mindful pursuit of gratitude, one may experience an overall improvement in wellbeing.
So at this point you might be wondering, “what do I need to do in order to show gratitude?” We can begin by appreciating what we have instead of reaching for the new shiny object hoping for increases happiness. We can enjoy what we have and find satisfaction in what we do have rather than unsatisfied about what we don’t have. We can focus, change our focus at times, on what we have rather than
what we lack. And, we can acknowledge the improvement in our mental health as we shift and change our practice to one focused on gratitude.
As few ways to do this include:
1. Writing thank you notes – express, in writing, your appreciation for what someone did and the impact on your life. I know I love receiving fun mail so drop a note, a card, or a letter in the mail. And, maybe occasionally you send yourself a note because after all we can be appreciative for the way we care for ourselves as well as the way others care for us.
2. Send an email or text – we may not have access to someone’s mailing address so in that instance, maybe you send a text, an email or social media message. Be sure to include what you’re thankful for and how this act improved your life.
3. Think about someone and have a mindset of gratitude – there may be people who we appreciate and have no way of contacting them. Maybe it is the kind person in the grocery store who helped lift a heavy item and we said thank you in the moment but wish we could do more. Thinking about that person and being mindful of your appreciation can impact your overall mindset and create a positive environment in your own mind.
4. Gratitude journal – every day write down the things you are grateful, the gifts received, the acts of service you appreciate and overall the things that happen during your day of which you are grateful.
5. Count your wins – whether you call them blessings, wins or accomplishments, write about them, big or small consider what went well, what improved, etc.
6. Pray – cultivate your faith and use prayer to show and acknowledge your appreciation for your blessings
7. Meditate – be intentionally mindful about what you are grateful, focus on the tangible items or the emotional feelings to bring to light the pleasant experience gratitude brings
Sometimes in the midst of life we lose sight of all that we truly do have to be thankful for. So, this holiday season, I invite you to consider each day just a few things to be thankful for. It doesn’t have to be huge and it doesn’t have to be magnificent. Today I am grateful for the patience and understand of my team as I
procrastinate on writing this blog. I am grateful for the warm coffee I sipped while I started my morning. And, I am grateful for fall weather, falling leaves and chilly weather. Maybe in January I’ll wish for warmer days and sunnier skies but for today, I’ll take the autumn breeze.