When we’re young, life transitions are fun and empowering. We go from crawling to walking, walking to running. We start with training wheels but soon no longer need them. As we age we graduate into higher grades and become more independent. But as adults, life transitions can feel not so fun and far from empowering, […]
When we’re young, life transitions are fun and empowering. We go from crawling to walking, walking to running. We start with training wheels but soon no longer need them. As we age we graduate into higher grades and become more independent.
But as adults, life transitions can feel not so fun and far from empowering, because life transitions can often include loss: loss of a job, a marriage, and loved ones. During these life transitions, we can feel out to sea, completely at the mercy of the tides that seem to be tossing our lifeboat around.
If you are feeling stressed and overwhelmed right now because you are facing one or more life transitions, here are some ways you can navigate these choppy waters:
Slow Down
Have you noticed that the pace of life has picked up? Most likely your heartbeat and breathing have also picked up as a response. It’s time to slow down.
As simple as it may sound, slow, deep breaths are a powerful way to tell your body that everything is okay. Right now, your body is in “fight or flight mode,” as you subconsciously, and maybe even consciously, feel you are being attacked. Making time each day to be still, away from the noise and chaos to breathe deeply and slowly, will slow down your heart rate and make you feel calm and peaceful.
Embrace Uncertainty
I know, it seems completely counterintuitive if not downright impossible. But when we surrender control and embrace the unknown, with an almost scientific curiosity about outcomes, we feel positive emotions (curiosity, wonder) instead of negative emotions (lost, out of control).
Acknowledge the Cycles of Life
Someone once said, “This too shall pass.” Life, like weather, has seasons. While you may feel stuck right now and like nothing is going the way you hoped or planned, recognize the truth, which is, this too shall pass. Transitions are just that, an uncomfortable bridge from one part of life to the next.
Fall Back on Traditions
Rites of passage have been used for thousands of years in all cultures to help people transition from one place in life to another. It’s time to call upon this ancient wisdom of our ancestors and empower ourselves.
Rites of passage put us in the driver’s seat. We can acknowledge that things MUST change because we intuitively understand that the human journey is all about facing challenges and becoming new versions of ourselves.
Life, such as it is, throws us curve balls and sadness and things that cast fear and doubt into our vision. This is natural and no one escapes.
But there ARE ways to navigate these challenges. Try these three tips. And if you’d like additional help along your journey, please get in touch with me.
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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.
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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.
Many of us continue to try and make sense of this new world we live in – one in which the novel coronavirus dictates much of our daily routine. Some states are still mandating social distancing and wearing of masks. And many people are still out of work or working remotely for the unforeseeable future. […]
Many of us continue to try and make sense of this new world we live in – one in which the novel coronavirus dictates much of our daily routine. Some states are still mandating social distancing and wearing of masks. And many people are still out of work or working remotely for the unforeseeable future.
This quarantine has certainly made life more difficult in many ways. One of those ways is making it difficult for some people to continue to get the mental therapy they need. Luckily, more and more therapists are offering their services through telehealth (telemedicine).
This means you can still receive your one-on-one or group therapy support via online therapy sessions.
Many people who are used to face-to-face therapy may be wondering if telehealth or online therapy is an effective form of therapy. Very much so. Both face-to-face and telehealth therapy operate from the same guiding principle, so you can be sure you will receive the same level of service through the internet as you would face-to-face.
There are actually many pros to online therapy. So much so that when this pandemic is behind us, we are apt to see many people continue to receive care via digital channels.
Online therapy is incredibly convenient. You can get the help you need from the comfort of your own home. This means you don’t have to spend money on gas or deal with traffic to get to your support group.
There is also a heightened sense of privacy when choosing to receive mental health services online. You don’t have to worry about someone seeing you walk into a therapist’s office.
And finally, you may find that since you and your therapist are meeting online, you can do so at times that are more convenient for you. This means nights and weekends may become available should your support group decide to go the online route.
You will want to be sure to check with your insurance provider to see if they cover telehealth services. Many do, and more are hopping on the telehealth bandwagon, but there are still some companies that may not, so ask first.
If you are looking for telehealth support group therapy, please get in touch. I would be happy to discuss how I may be able to help.
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