It is estimated that as many as 10 million Americans struggle with seasonal depression each year, while many more face the winter blues, according to Psychology Today. Bring with that the social isolation, fear, and despair brought on by COVID-19 and you might be feeling more depressed and hopeless than ever before. Here are some tips to ease your winter blues.
For some people, the winter months are a time to embrace, whether it be a love of skiing or other outdoor sports, or a desire to snuggle up with a cozy blanket and a book by the fire. But, for many, the cold months of winter are a struggle to get motivated, find energy and, overall, a time of feeling down and depressed.
It is estimated that as many as 10 million Americans struggle with seasonal depression each year, while many more face the winter blues, according to Psychology Today. Bring with that the social isolation, fear, and despair brought on by COVID-19 and you might be feeling more depressed and hopeless than ever before.
The good news is there are ways to help yourself feel better and get through the winter months and on to happier, brighter times. What can you do to ease the winter blues and combat Seasonal Affective Disorder (SAD) this year?
The winter blues and seasonal depression are similar but Seasonal Affective Disorder (or SAD) is more severe. If you find that you are always struggling with depression, low mood, irritability, anxiety, fatigue, lack of energy, hopelessness, and despair at the same time every year then you may have SAD. People with SAD may disconnect from family and friends, lose interest in the things they once enjoyed, have difficulty concentrating, oversleep, or have muscle tension or stomach problems.
If you have severe symptoms of SAD or are struggling to pull yourself out of a depressed state then consider seeking the help of a licensed mental health professional. A trained counselor or therapist can help you work through this time and develop healthy coping mechanisms.
Even if going out in the cold is the last thing you want to do, getting a little fresh air can do wonders for your mood and mental health. Layer up and go for a short 20-minute walk each day to keep unpleasant feelings at bay. You can also make it fun—go sledding, ice skating, or snowshoeing. Build a snowman with your kids or engage them in a snowball fight. You will be amazed at how good it can make you (and them) feel.
Lack of sunlight is what makes this time of the year so challenging. It is also why we need to do our best to get as much sun as possible. Open curtains and blinds on sunny days and let it all in. Go for walks in the sun. Find a sunny spot near a window to read a book. If it is possible, consider taking a vacation to a warmer, sunnier spot during the worst of the winter months.
Another helpful tool for many SAD sufferers is light therapy. You can purchase special lights that help to mimic sunlight and use those a few minutes a day on the darkest days.
It can be easy to let old routines fall by the wayside in hard times. Do your best to keep your routine to help prevent yourself from falling too deep into depression. Wake up at the same time as you usually do, eat at the same time, keep the same exercise schedule. As unmotivated as you might be, keeping this routine will help keep your mental health in check.
Whether it be alcohol, carbohydrates, or fatty foods, whatever you crave during times of unrest do your best to avoid overindulging. Yes, that donut or martini might provide a little mood boost to start but too much can leave you feeling crummy. Overindulging in unhealthy habits can have a big impact on your overall mental health.
Humans need connection. Whether it be in-person, over the phone, Facetime, or even letter writing. We all thrive on connecting with others. So, as tempted as you might be to shut yourself off from the rest of the world and go into hibernation—don’t. Staying connected and busy, having meaningful interactions with others, are the things that are going to help keep you well.
Getting into a habit of regular meditation and mindfulness can help you to better regulate your emotions. We spend so much time worrying about things that happened yesterday or things we have to get done tomorrow that we miss all the things right in front of us. Being mindful can help us appreciate the little things, soak up the small moments, and not get as overwhelmed worrying about what is coming next.
There is no doubt the last few months have been some of the most challenging for many of us. Now, faced with seasonal depression you might feel like this is never-ending. But, the truth is, this won’t last forever. All of these challenges are teaching you to be more resilient than ever before.
If you are struggling with how to combat the winter blues or other struggles in your life, don’t hesitate to get help. The sooner you get the help you need, the sooner you can get back to feeling healthy and happy.
Searching For Online Counseling In Pennsylvania?
Counselors at CW Psychological Services are professionally-trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. We are here for you.
For many, childhood is the most wondrous and exciting time in a person’s life. But even when a child is growing in a loving and stable family environment, they can feel fear and anxiety. Think back on your childhood. Everything new was something to be not-so-sure of. It was easy to feel a bit anxious […]
For many, childhood is the most wondrous and exciting time in a person’s life. But even when a child is growing in a loving and stable family environment, they can feel fear and anxiety.
Think back on your childhood. Everything new was something to be not-so-sure of. It was easy to feel a bit anxious on the first day of school or meeting someone for the first time. A child often feels anxious at bedtime, having to go to the doctor or dentist, or on their first day of summer camp.
When children experience anxiety, they may run away, become very quiet, scream, shake, act silly, cling or have a tantrum to avoid the stressful situation. You may have tried to talk with your child and reason with them in these moments. But this generally doesn’t work.
Brain research suggests that it is extremely difficult for young children to think logically or control their behavior in these anxious moments. They are experiencing real fear and the fight/flight/freeze mode that accompanies it.
Here are 3 science-based ways parents can help their children manage their anxiety so they may regain a sense of safety.
The vagus nerve is located on both sides of the voice box. Studies have shown that stimulating it can interrupt the fight/flight/freeze mode and send a signal to your child’s brain that he or she is not under attack.
Some easy ways to help your child stimulate this nerve are:
Like adults, when children are anxious they tend to take rapid shallow breaths from the chest. Taking slower, deeper breaths from the abdomen sends a signal to their brain that they are safe and can relax.
Older children may be able to follow you as you show them slow breathing exercises. For younger children, there are some playful ways to get them to slow down and control their breathing. You can have them blow bubbles, blow into a pinwheel, imagine your fingers are birthday candles and have them slowly blow them out, teach them to whistle and simply see if they can hold their breath for three seconds as if they were swimming.
Research also suggests that humor can significantly reduce anxiety. Humor has a way of distracting, relaxing muscles and releasing endorphins that combat stress and anxiety.
Try silly knock-knock jokes or word games like “I went on a picnic.” A quick internet search will result in a ton of corny jokes that your youngster will most likely love, so print some out and have them on hand.
Anxiety is a part of life, but if you use these three techniques, you can help your child manage theirs. If you think your child could benefit from speaking to someone, please feel free to be in touch. I’d be more than happy to discuss treatment options.
Certain emotions can be hard for anyone to process, but even more so for children. What are some signs your child is struggling?
Certain emotions can be hard for anyone to process, but even more so for children. They might not know how to react when they feel a certain way, so, as a parent, it is important to be aware of other signs your child may be struggling.
The signs are not always obvious. Instead of telling you how they feel, they might act out in behavioral ways or complain of physical discomforts.
The best thing you can do is pay attention. Note any sudden shifts in mood, behavior, or physical symptoms. These can be indicators your child could use some help coping. And, listen to your gut. Parents tend to have a sense something isn’t right.
The past few months, living during a global pandemic COVID-19, have been particularly challenging with everything being canceled and closed down. Now, as we begin another school year and our children and teens take on education in a new way—whether in-person or remote— it is perfectly normal for them to be having a hard time.
They might be mad that they have to wear a mask or confused as to why they can’t be in school with their friends. They might feel anxious about getting sick.
Whatever it is that is ailing them, what are some signs to watch for?
There are lots of reasons your child might be struggling, COVID-related and beyond. They might be upset they didn’t make a sports team, frustrated or confused by things going on within the home, sad about something with friends, or feeling depressed and not knowing why.
As a parent you probably wish you could take their pain and frustration away, you want to fix things, but you might not know how.
1.) Recognize Anxiety is Contagious. Sometimes without even realizing we project our feelings onto those around us. If you are feeling anxious yourself, look inward, try to find your calm so you don’t pass on those anxious feelings to your children. Deep breathing exercises, mindfulness, and meditation can be helpful. You may also want to consider counseling services for yourself so you can better work through your own struggles.
2.) Validate Your Child’s Feelings. Does what they are going through stink? It sure does. Talk to your child. Tell them it’s ok to feel angry, sad, frustrated, disappointed, etc. Whatever they are struggling with is ok. They don’t need to hide it from you. Help them to feel comfortable opening up about their struggles. Explain that they are not alone. Give them space to grieve.
3.) Avoid Referencing the Bigger Picture. Saying things like “life isn’t fair” or “we have to do this to keep others safe” aren’t going to help your child. Developmentally their worldview revolves around them, their friends, and their family.
4.) Stay Calm. If your child is emotionally unraveling it can be hard as a parent to keep your cool. You want them to relax but saying “just relax” is not the most helpful response. Instead, try to maintain your calm, be a listening ear. Coach them, point out the positives, tell them to breathe.
5.) Be Flexible. If your child struggles with anxiety they might not want to do something that you think they should be doing. Try to have some flexibility but also maintain a normal routine. Extra planning for transitions can be helpful as well. Maybe they need a little extra time or a pep talk.
6.) Modify Expectations & Praise Them for Accomplishments. During stressful times we all can have trouble getting things done. Modify your expectations for your child during challenging times and praise them for little things. For example at the end of a stressful e-learning day, tell them you are proud of them for sticking with it even though you know it was hard.
7.) Get Help. If your child is struggling consider getting them help. Online therapy options are available to connect your child to a therapist virtually. Counseling services can help teach your child ways to cope and manage their stress and disappointment in a healthy way. It is also good for parents to get the help they need so they are better able to support their child during these difficult times.
And, don’t forget to practice self-care. You also need breaks and an occasional reset to feel your best. You need to take care of yourself to take care of your child in the best way possible.
Counselors at CW Psychological Services are professionally-trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. We are here for you.
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.
Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.
If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!
Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.
Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.
For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.
If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.
SOURCES:
https://www.ucihealth.org/news/2020/03/covid-19-anxiety
https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While […]
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.
When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.
When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.
Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.
Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.
One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.
When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.
It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.
If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.
What does it mean to have a healthy self-esteem? Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem. But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A […]
What does it mean to have a healthy self-esteem?
Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem.
But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A good self-esteem can be the difference between being a happy, resilient individual, able to face life’s challenges head on, and someone who suffers from depression and anxiety and is often overwhelmed with life.
If you have struggled in the past with self-esteem issues, there are some things you can do to give it a much-needed boost:
Are you someone that generalizes your lack of self-esteem? By that I mean, do you make generalities about yourself such as, “I’m an idiot,” “I’m not pretty enough or smart enough?” The truth is, we all act like idiots from time-to-time, and most human beings on this planet can find someone who is smarter and more attractive than they are.
If you’re going to work on your self-esteem, you need to first recognize that you often lie to yourself with these generalities. It may be a very convincing lie from your point of view, but it’s still a lie.
To become familiar with reality, make a list of 10 of your strengths and 10 weaknesses. If you have a hard time coming up with your strengths, think about what others have said about you: you’re a good listener, you are thoughtful, you cook a mean burger.
When you’re done making this list, you’ll see there are plenty of things you are really good at. And, some of the weaknesses may be things you can absolutely change over time and with some effort.
Perfection doesn’t exist. Now you may think all of those Hollywood A-listers that are on the cover of magazines are the epitome of perfection, but even they are air-brushed, photoshopped and have a team of people following them around so their hair is never out of place.
Stop spending your energy trying to have the perfect face, body, bank account, career, children or relationships. None of that exists. Focus your energy on achieving attainable goals like obtaining your degree and enjoying hobbies.
We spend so much of our lives comparing ourselves to others that we don’t really take the time to get to know ourselves. Beyond strengths and weaknesses, who are you as a person? What makes you happy or excites you? What hobbies do you enjoy? What kind of brother or sister are you?
The more you know about yourself, the more chances that you’ll find things out you really like.
If you would like to speak to someone about your self-esteem issues, please be in touch with me. I’d be happy to discuss how I may be able to help.
According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days. When anxiety strikes, the world around us can become a sort of funhouse, only not that much […]
According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days.
When anxiety strikes, the world around us can become a sort of funhouse, only not that much fun. It’s important to be able to self-soothe in these instances. But how can you calm an anxiety attack subtly when you’re out in public?
As soon as you feel the anxiety coming on, focus intently on your breathing and nothing else. Begin to take slow… deep breaths. Inhale for a slow count of three… hold for a count of three… and exhale for a count of three. Slow deep breaths send a signal to our body that we are not under attack and everything is okay.
In your mind, remind yourself that you are having an experience but that you are NOT that experience. While you feel that something is wrong, remind yourself that you are actually safe and all is well.
Think of something that calms you. This may be your childhood bedroom or your grandparent’s home. It could be your favorite beach or your own bathtub. Simply put yourself IN that space. Use your full imagination to feel yourself there and allow the calm to settle over you.
Keep a small vile of lavender oil in your purse or pocket and inhale its scent. You can even rub some between your finger and then rub on your temples to calm down.
If you’ve never tried listening meditation, I highly recommend it for everyone. But it can be especially beneficial when you are feeling anxious, and here’s why. Listening requires you to stop thinking. Try it now. Stop reading and instead listen to all of the ambient sounds there in the room with you, outside the door and window.
What do you hear?
Let your sense of hearing grow and grow, picking up more subtle sounds. The buzz of the lights overhead… the noise of the ice maker… a bee at the window… your dog’s collar down the hall…
It’s actually a very fun exercise to do. And in order to REALLY GIVE SOUND YOUR FULL ATTENTION, you can’t think while listening. It’s a bit like trying to juggle while standing on your hands, it simply cannot be done.
Much of our anxiety comes from our anxious thoughts. It’s our reptilian brain trying to keep us alive by alerting us to all of the dangers around us. But when we meditate, this mind chatter goes away.
When an anxiety attack comes on, life can feel unbearable. The next time this happens to you in public, try one or more of these techniques.
And if you’d like to speak with someone about your anxiety, please get in touch. I’d be happy to explore treatment options.
Anxiety is a natural dialogue between our mind and body. It’s a red flag that something might be going on in our surroundings that requires our attention. For most of us, anxiety is an uncomfortable but fleeting feeling that pops up on occasion during particularly stressful times. For some, anxiety may be more present and […]
Anxiety is a natural dialogue between our mind and body. It’s a red flag that something might be going on in our surroundings that requires our attention.
For most of us, anxiety is an uncomfortable but fleeting feeling that pops up on occasion during particularly stressful times. For some, anxiety may be more present and color more of their daily life. And for still others, anxiety is a constant torture; a nightmare they can’t awaken from.
Depending on your level of anxiety, there are some healthy coping strategies you can use to manage it. Here are 4 I recommend:
Mind Your Mind
How often are you aware of your own thoughts? Our thoughts tend to bubble up from our subconscious without much control from our conscious mind. For those experiencing anxiety, many of these thoughts will be negative and frightening, although the majority will not be based in reality.
Start to pay attention to the thoughts behind the feelings. Instead of thinking the worst will happen, challenge the thought. What is the realistic likelihood the worst will happen on a scale of 1 – 10?
The more you do this, the more you will retrain your mind to process life differently.
Remind Yourself What Anxiety Is
Beyond frightful emotions, anxiety often comes with physical sensations like tightness in the chest, rapid heartbeat and shortness of breath. In other words, it can feel like you are dying.
But you’re not.
You are having a physical response to an irrational fear or thought. Remind yourself of that ancient dialogue your mind and body are having and know that, in reality, you are okay.
Learn Your Triggers
Once you learn to pay attention to your thoughts and remain calm knowing you are having a natural reaction to what you perceive as a threat, find the threat. Observe your surroundings to find the potential trigger that activated your reaction. If there are other people in the room, notice their reaction to your trigger. Do they seem uneasy or concerned in the least? Chances are they don’t because the threat is not real. Store this information away so eventually your subconscious mind will stop thinking of the trigger as a threat.
Breathe
Slow, deep breaths have been shown to instantly calm a person. Your heart rate will slow, your muscles will relax, your entire body will return to a normal state of being. Don’t underestimate the power of just taking a moment to breathe.
If you find you need a bit more help controlling your anxiety, please get in touch with me. I would be more than happy to discuss treatment options with you.
