Tips for Healthy Living

Seasonal Affective Disorder: What You Need to Know

For some people, the shorter days of the fall and winter months bring with it an increase in depressive symptoms.  This type of depression has been called Seasonal Affective Disorder (SAD). It usually impacts people during the change of seasons when there is a decrease in light, and it lessens or stops when the seasons change again, bringing additional light. 

Studies showing the numbers of people with SAD vary from about half a million people (4-6% of the population) up to 10-20% of the population in the U.S.  

Symptoms of SAD include:

  • being sluggish/low energy/ fatigue; reduced sex drive
  • losing interest in activities that once were pleasurable
  • decrease in social interactions
  • experiencing difficulty concentrating
  • sleep problems
  • gaining or losing weight
  • feeling depressed most or all of the day, almost every day
  • feeling worthless or hopeless
  • having frequent thoughts of suicide
  • The symptoms occur for more than two weeks and recur during the same time of year

What Causes SAD?

The exact cause of SAD is still to be determined, however most theories attribute the disorder to the lessening of daylight hours.  This can disrupt circadian rhythms (the body’s internal clock), increases the production of melatonin (causing sleepiness, the body’s way of telling us when it is time to go to bed), and decreases the production of serotonin (which helps to regulate mood).

It’s more prevalent in the northern than southern States.   Not everyone gets treatment for SAD as it is typically attributed to the “winter blues” or “cabin fever” and there is an expectation to just ignore it, endure it or “man up”. 

Now, the good news. SAD can be treated. 

First, if you feel you may have SAD, after looking at the symptoms listed above, it is recommended that you see your doctor to determine whether it is due to a medical cause (i.e.: hypothyroidism or another medical condition) and a therapist to assess if symptoms are due to SAD or another diagnosis (Depression, Bipolar disorder or trauma).  During the therapist’s assessment you might be asked to fill out the Seasonal Pattern Assessment Questionnaire or a depression questionnaire.  These will help determine the cause of your symptoms. 

Next, depending on the symptoms and their severity your doctor may prescribe medication, light therapy and CBT therapy. 

  • Medication: Selective Serotonin Reuptake Inhibitors (SSRIs) for depressive symptoms.
  • Light box therapy: A prescribed therapy using light to reset circadian/ biological rhythms. Work with your doctor due to changes in length of time, intensity and type of light used.
  • Cognitive Behavioral Therapy – To change the pattern/thoughts/ behaviors leading to the symptoms.

If you are diagnosed with SAD there are a number of things that you can do.

  • Educate yourself and your family about SAD and any treatments.
  • Increase the amount of light you get each day by: going outside, allowing natural light to shine inside, rearranging work areas, going without sunglasses, sitting in the sunshine or next to a window in classrooms, restaurants, and other places.
  • While it is light out, avoid dark areas. This increases the level of melatonin.
  • Exercise outside or facing a window to maximize the amount of sunlight.
  • Be aware of the temperature and dress warmly due to sensitivity to cold.
  • Putting a timer on lights so that the lights go on one half hour or more before awakening. This has made it easier for some people to wake up in the morning.
  • Keep a daily record of energy levels, moods, appetite/weight, sleep times and activities to track biological rhythms.
  • Stay on a regular wake/sleep cycle to increase alertness and decrease fatigue.
  • Postpone making major decisions in your life until the season is over and symptoms abate.
  • Share experiences/treatment with others who have SAD.

For those who are still interested in learning more about SAD please read the following articles:
http://www.helpguide.org/articles/depression/seasonal-affective-disorder-sad.htm

http://www.theatlantic.com/health/archive/2014/07/when-summer-is-depressing/375327/

 

Author: Cynthia Booker-Bingler, LCSW, Health Affiliates Maine

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Posted on by Author Loren Lachapellein Categories Tips for Healthy Living, Understanding Mental IllnessTagged

How to Maintain Sobriety at the New Year’s Party

For those in early recovery, it is probably not a good idea to go to a New Year’s party where there is going to be alcohol. Even those who are well established in their sobriety can find such events a challenge. Sometimes, though, it can be difficult to avoid such events, and there may be a situation where you might feel as though you cannot get out of going.

For example, it may be expected as part of a job commitment. If you feel that you are at high risk of relapse then you should avoid this party no matter what the consequences.

Here are a few ideas for creating a plan to survive a New Year’s party with your sobriety intact:

Practice saying NO.

It may sound a bit odd but it can actually help to practice saying no to alcoholic drinks before the party. This can be better done with the help of somebody else in the form of role play. Some partygoers can be particularly persistent when it comes to getting other people to drink, often because they have their own alcohol demons pulling the strings. It is best to be prepared for such doggedness. In most instances, a firm no will be enough to end such questioning. Giving a longwinded answer can just lead to further questioning.

Bring a friend.

One of the best ways to survive these gatherings is to bring along another friend who is not going to be drinking alcohol. If this individual is also in recovery, then it is vital that their sobriety is well-established. Otherwise, both of these attendees could be at risk of relapse.

Take along some additional support.

It can also be helpful to take along some addiction recovery material. These days this can be discreetly done using Smartphone such as the iPhone. There are many apps available that are designed for people recovering from addiction. These include written, audio and video material.

Check ahead for drink alternatives. 

It is crucial to check ahead to make sure that there will be suitable non-alcoholic drinks available. If they are not then you will want to bring along your own favorite soft drink.

Don’t leave your drink alone. 

It is not a good idea for people in recovery to ever leave their drink unattended. There are some individuals who enjoy spiking the drinks of other people by adding alcohol to them. The person who engages in such behavior may think that they are livening up the party, but it can be devastating for people in recovery to find out that their drink has been spiked.

It’s ok to leave.

If you feel overwhelmed by the occasion, you should leave right away. You should then seek assistance and support from a sober friend or recovery group. It is best to plan an escape route before you attend.

 

Content courtesy of alcoholrehab.com

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Posted on by Author Danielle Beckwithin Categories Hope & Recovery, Tips for Healthy LivingTagged ,

A New Year, A New You?

Each January, millions of people attempt to improve something in their lives by committing to a New Year’s Resolution – a promise to themselves that, this year, things will be different.  By February, many of those resolutions are forgotten or discarded. 

What happens to our resolve?

We set a goal that is too large.

Smaller steps toward a larger goal help you to experience success along the way and evaluate what to do next (or whether you want to continue).

We catch a bad case of the “shoulds.” 

We think we should lose weight, should be more organized, should stop smoking.  When we try to do something we think we “should” do, we can feel resentful and uninvested.

We try to go it alone. 

Change is hard.  When we try to do it all by ourselves, it can be easy to get exhausted and discouraged.

When we don’t follow through on our resolutions, we can feel like we’ve failed.

What can we do?

Focus on what you want, phrased in positive language. 

When we phrase our goals in positive language, in present tense, we train our minds to look for the positive.  So, instead of “I will stop smoking,” try “I breathe clean, fresh air,” or instead of “I will stop spending money,” try “I use my money to buy the necessities in life” or “I use my money for things that bring meaning and joy to my life.”

Evaluate why you want to make this resolution. 

Are you making this resolution to please others? Because you feel obligated?  Because you should?  Consider your investment in and motivation for the resolution.  Doing it for others rarely works.

Get support. 

Having others cheer you on (or doing it with you) can make the difference between sticking with it or not.  We feel accountable to those others. 

Remember, we can resolve to change any time we want.  Positive mental, physical, and spiritual health are lifelong resolutions – promises to ourselves that are worthy of keeping! 

 

Author: Mary Gagnon, LMFT, Training and Clinical Development Specialist & Outpatient Therapy Supervisor, Health Affiliates Maine

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Posted on by Author Danielle Beckwithin Categories Hope & Recovery, Tips for Healthy LivingTagged

Sometimes the Holidays Hurt

Sometimes holidays hurt.  The holiday cards and promotions are full of pictures of beautiful families smiling around a fireplace or dinner table.   For some families, the reality doesn’t match that picture.  Family relationships come with history, “the good, the bad, and the ugly,” anything from an unintentional slight, to childhood trauma.  Hurts are the emotional leftovers of life, and when mixed with alcohol, they can turn into not-so-happy holidays.

Holiday celebrations and family gatherings are a good thing.  For many, they are the most important part of the year. Everyone wants “Peace on Earth,” not just for the world, but at home and in our hearts.  If there are emotional leftovers and hurtful words that have affected your family relationships, it is healthy to try to sort it out, and when possible, to make amends.

Everyone wants “Peace on Earth,” not just for the world, but at home and in our hearts. 

First

Own what is yours.   We all make mistakes.  Sometimes, we just hurt people.  It might be out of anger, or, we innocently step on a minefield with our words and actions, unaware of how someone else will interpret them.  

Next

Apologize.  Learning to apologize and take responsibility for our actions takes work and courage.  There are many sites online to help you learn this, using the search word “apology”.   The payoff can mean deeper more loving relationships. 

Here’s an example.  Let’s say you had a heart-wrenching misunderstanding with someone you care deeply about.  You may not have known how to apologize — unsure of what you had done.  In this case, you might to call them saying, “I really value our relationship and I want to fix it, but I don’t know how”.  They may hang up on you or they may allow a conversation to begin.  Just knowing you tried will bring you peace.

Sometimes it takes more than an apology. 

Some hurts run deep and can affect other relationships.  That is when reaching out to a counselor for help can really make a difference in your life.  It takes courage.  Feeling better is worth it.  The holidays come around every year — another chance to make them happy.

 

Author: Luanne Starr Rhoades, LCPC, LADC, CCS, Health Affiliates Maine

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Posted on by Author Danielle Beckwithin Categories Tips for Healthy Living, Understanding Mental IllnessTagged , ,

20 Unique Ways to Get Into the Holiday Spirit.

Have you ever felt as though you need a little help getting into the spirit of the holidays?  It can be true for many of us, because let’s face it; this time of year can be rather stressful. Often times though, it is the smallest and simplest of activities that provide us joy and happiness.  And it is no different during the holidays.

So we have pulled together a list of inexpensive activities that might help lift you into that festive mood.  Pick a few that bring a smile to your face and hopefully you will experience your own little slice of the holiday spirit.

  1. Watch your favorite old holiday movies at your house.
  2. Play in the snow or make your own.
  3. Drink hot cocoa in your pj’s.
  4. Write letters to out-of-town friends and relatives.
  5. Look at old family holiday photo albums (these make for great TBTs).
  6. Make homemade potpourri to make your place smell amazing.
  7. Go ice-skating.
  8. Light an evergreen-scented candle in your room.
  9. Do holiday-themed nail art.
  10. Make a holiday playlist.
  11. Create an Elf Yourself
  12. Host an “Ugly Sweater” party.
  13. Make a jar of good things — write down all the things you’re thankful for that happened in 2015. Read them again at this time next year.
  14. Have a bonfire with friends who are in town.
  15. Donate canned goods to a local food bank.
  16. Go on an outdoor adventure and take photos of the wintry scenery.
  17. Volunteer at a nursing home’s holiday party.
  18. Go see a local school’s holiday play.
  19. Do random acts of kindness; anonymously leave notes spreading holiday cheer on people’s cars.
  20. Hang Christmas lights along your bedroom walls.

*List courtesy of: www.popsugar.com

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Posted on by Author Danielle Beckwithin Categories Tips for Healthy LivingTagged

Holiday Stress: When The Holiday’s Aren’t So Merry

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Posted on by Author Danielle Beckwithin Categories Tips for Healthy Living, Understanding Mental IllnessTagged ,

Paris Eiffel Tower

Anxiety About Terrorism: How to Manage Your Fear

Sometimes the news is just plain scary. 

For most everyone, events of terror shake our foundations and change the way we view our safety and well-being. That’s the point of terror.  Anxiety happens to everyone, some more than others.  I would be lying if I said I didn’t worry and let my mind move into the “what if’s”.  Any good worrier can move easily from scenario to scenario, each one worse than the other. 

Worry can be a gutter ball of a thought that always moves us to the negative, the scary and the catastrophic.  This “catastrophizing” can be no joke.  Here are some strategies to manage your anxiety about terrorism, if you find yourself in a dark and negative place over events in the world or just your own corner of it.

  1. Stay In The Day 
    First, stay in the day, the “what if’s are all about things you can’t control. Try to learn when you are doing this and listen for your voice saying “what if”.  That doesn’t mean don’t plan or strategize if you need to, but doing the “what if’s” is that same as spinning and going nowhere.  When you find it happening, remind yourself to only focus on the here and now…the things you can control.  The Serenity Prayer is great for calling you back to helpful thinking.
  1. Consider The Odds
    Another helpful strategy is to consider the odds.  With all the chaos in the world people are still living long, productive and reasonably happy lives, putting one foot in front of the other.  Odds are that things we do every day like driving, working, or even eating a sandwich can be dangerous, and more likely to affect us than an act of terror in our town.  
  1. Find Comfort in Connecting
    Lastly, in uncertain times people often find great comfort connection to those things that bring their lives meaning; faith, family and interests. Don’t worry alone.  Share your concerns and allow others to help.  Some people, both children, and adults, sometimes find that they can’t stop the spinning “What if’s… the Gutterball Thoughts… or the Catastrophizing.  That’s exactly when a counselor can help.  Everyone worries, but the worries don’t need to control your life.

Author: Luanne Starr Rhoades, LCPC, LADC, CCS, Health Affiliates Maine

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Posted on by Author Danielle Beckwithin Categories Tips for Healthy LivingTagged , ,

Time Change and Your Body

Time Change and Your Body: What’s the Deal?

Daylight Savings Time began on November 1st this year. 

The first Sunday of the month. There are over 70 countries all over the world that use Daylight Savings Time. That means that over a billion people are affected by the changes in time twice a year! Not only that, but the dates that Daylight Savings Time starts have also changed over the years.

But what happens to our bodies?

Over a 24-hour cycle, our bodies release chemicals that translate to the time of day. The time change affects our bodies. Ever noticed how going to bed late on weekends affects getting back on schedule on Mondays? The same thing happens when getting on an airplane and changing time zones. Changing time zone means adjusting to a difference in time. This same thing happens during Daylight Savings Time. Daylight Savings Time can disrupt our internal Circadian Rhythm – or our internal biological clock – and interfere with the amount of melatonin which our bodies produce for sleep. Melatonin is made by the body when there is a decrease in light playing a role in whether we feel sleepy or wide awake. When it is darker our body continues to release melatonin causing us to feel sleepy.

For adults and children

The transition of getting up an hour earlier can be difficult to adjust to. While getting used to change in their sleep pattern, most people react by feeling sluggish, tired and fatigued. Reactions to being tired can show as an increase in being seen as “cranky”, irritable, easily frustrated, less alert, a decrease in concentration and mood changes. This can lead to difficulties performing tasks that normally would not be as difficult – like doing school work, a job, or driving. Some studies suggest that there are more heart attacks brought on by the stress accompanying the change. (If you are affected by Seasonal Affective Disorder, the change in seasons and decrease in light can have an added impact).

For teens

Teens require an average of nine hours of sleep and if they haven’t slept long enough by going to bed too late, they feel “perpetually drowsy”. This affects their performance at school with their ability to pay attention and to learn.

What can be done to help adjust to this change in time?

It is very helpful to be proactive and prepared. Discussing the change ahead of time whether with family members, friends or colleagues. If your child has a lot of difficulty with transitions, talk to them about it. Remember, losing one hour may not seem like much, but it still affects our bodies and our routines. You might want to:

  • Talk to the teacher at school, the school bus driver and with your spouse as appropriate to your situation. This helps everyone and the family get used to the idea that a change is coming.

  • For some, getting clothing ready the night before, organizing everything that is needed for school or work is helpful.

  • Going to bed earlier and giving some time for waking up completely in the morning increases alertness and mental acuity.

  • Be prepared to feel tired, sluggish or fatigued when getting into the car and take a few extra minutes to look both ways before driving.
    Even if you feel fine, others may not be as prepared as you are!

  • Be prepared for having less daytime so having some activities ready can be helpful.

  • Children still have a lot of physical energy that they may not use if they cannot stay out after dark.

Parents Try This

Making a list of some activities your child or children can do inside to get that energy out is helpful like:

  • Play tag
  • Make an indoor fort
  • Play hide n’ seek
  • Jump rope
  • Do yoga
  • Exercises

Or can you add going swimming after school, going to the basketball court, or ice rink in the winter? Your child or children can help with ideas then put them in a jar and have your child pick one every day.  Just give them time to be physically active then time to wind down.

For You

Adults need the same things, so looking into what is available in your community may be helpful. How about:

  • Walking/jogging trails
  • The YMCA
  • Are there local swimming pools? Many motels are now offering swimming pool service for a fee (some even include the exercise room)
  • Or look at adult education programs that involve exercise.  

Finally, if there are symptoms of depression or any serious mental health concerns please contact a mental health provider for assistance. For those who are still interested in learning more I have attached the following articles:

http://www.businessinsider.com/health-effects-of-daylight-saving-time-2014-10

http://wgno.com/2015/10/27/falling-back-why-do-we-change-our-clocks-for-daylight-saving-time/

Author: Cynthia Booker-Bingler, LCSW, Health Affiliates Maine

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Posted on by Author Loren Lachapellein Categories Tips for Healthy Living, Understanding Mental IllnessTagged , , ,

Twelve Stress Remedies

Feeling stressed lately?  These remedies can help! stress

  1. Get up fifteen minutes earlier in the morning.  The inevitable morning mishaps will be less stressful.
  2. Do nothing that, after being done, leads you to tell a lie.
  3. Make duplicates of all your keys.  Hide a house key in a secret spot and carry a duplicate car key in your wallet, apart from your key ring.
  4. Unplug yourself.  Drum up the courage to disconnect.  They will leave a message.
  5. Don’t put up with something that doesn’t work right.  From windshield wipers to shoelaces, avoid the constant aggravation, get them fixed or replaced.
  6. Try the following yoga technique.  Inhale deeply through your nose to the count of eight.  Then exhale slowly through your mouth to the count of 16 of longer.  Concentrate on the long singing sound and feel the tension dissolve.  Repeat 10 times.
  7. Say “no!”.  Learning to say no to extra projects, social activities, and invitations you know you don’t have time, energy or interest in takes practice, self-respect, and a belief that everyone, everyday needs quiet time to relax and refuel.
  8. Take a lunch break.  Try to get away from your desk or work area in body and mind, even if it’s just for 15 or 20 minutes.
  9. If an especially unpleasant task faces you, do it early in the day and get it over with.  Then the rest of your day will be free of anxiety.
  10. Get enough sleep.  If necessary, use an alarm clock to remind you to go to bed.
  11. One of the most obvious ways to avoid unnecessary stress is to select an environment (work, home, leisure) which is in line with your personal needs and desires.
  12. Having a forgiving view of events and people.  Accept the fact that we live in an imperfect world.

Stress remedy, number 13:

When problems with stress, mental health, substance abuse, relationships or emotional issues are affecting your life and functioning, call for help.  Health Affiliates Maine can help:  Call 877-888-4304.

If you need help…we can help!
Health Affiliates Maine

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Posted on by Author Katie Orffin Categories Tips for Healthy Living

How to Get the Most From Outpatient Therapy

    Use these 8 helpful tips to assure you are getting the most of Outpatient Therapy

  1.  Keep your appointments as scheduled whenever possible.calendar
  2. Reschedule if needed with 24-hour notice:  Missed appointments impact on you, your counselor, those who provider transportation and other clients who may have needed an appointment. When clients miss several appointments it is within the counselor’s discretion of whether or not to reschedule, and it is possible you might be scheduled at a different time, frequency, or discharged from services.  Your counselor will discuss this with you if it should become a concern.
  3. Often counselors will assign homework for you to build and practice new skills and to help you reach your identified goals.  As with any new skill, practice is of importance to be able to use new skills and create healthier habits.  Often it is those skills we feel the most skeptical of that can be of most benefit.
  4. Keep your counselor informed of any other providers you are working with as well as changes in your symptoms or situation.
  5. Communication is key.  Counselors may check in with parents or guardians to provide the best quality care.
  6. Communication among providers can improve your outcome; sign releases to allow this coordination of care when you feel it will be of benefit.  Your counselor may ask you to sign a release if they feel it is a benefit to you.  You have the right to accept or refuse this.
  7. Many clinicians will begin therapy weekly and then space appointments as needed and determined by the therapist and client.  If you have a specific need to do something different please discuss this with your counselor.
  8. Actively participate in the service planning progress as goals are being developed and evaluated. You are the expert in what you want to accomplish as a result of counseling.

Goal

 

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Posted on by Author Katie Orffin Categories Tips for Healthy Living

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