seasonal depression

Seasonal Affective Disorder

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By: Nicole Cutaia

Seasonal Affective Disorder

As the autumn leaves fall, everyone copes with the seasons changing differently. Some embrace the changes, while others may have difficulty with the adjustments. Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific seasons. Typically, Seasonal Affective Disorder is most common in the fall and winter months when there is reduced sunlight. The lack of sunlight affects the body’s internal clock, hormone levels, and chemical messengers, Various symptoms of Seasonal Affective Disorder range from feelings of sadness, low energy, irritability, difficulty sleeping, and changes in appetite.

Multiple treatments are available for managing Seasonal Affective Disorder such as light therapy, counseling or psychotherapy, medication such as selective serotonin reuptake inhibitors (SSRIs), and cognitive behavioral therapy (CBT).

Additionally, there are coping methods individuals can try at home. The methods include going outside to get natural sunlight, eating vitamin D-enriched foods, taking vitamin D supplements, avoiding stressful situations, and consuming a healthy and balanced diet. Other methods one can try are getting plenty of outdoor and indoor exercise, talking to family and friends about Seasonal Affective Disorder, making your space as light and airy as possible, and sleeping for at least 7 to 8 hours every night.

It can be difficult to see a loved one struggle with Seasonal Affective Disorder. If you or a family member are struggling with mental health, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ, and Manhattan, NY offices respectively at (201) 368- 3700 or (212) 722- 1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Depression During The Holidays

GalleryJudy Gurfein Leave a comment

Depression during the Holidays

By: Diane Ulloa

Social isolation is one of the biggest predictors of depression and social media has made it so you can watch all your friends and family celebrate from thousands of miles away. According to the American Psychological Association around 38% of people surveyed said their stress unfortunately increased during the holiday season which can lead to physical illness, depression, anxiety, and substance misuse. It is very common to experience depression or anxiety during the holiday season due to the loss of a family member. Stress also accompanies buying gifts, alongside with social anxiety that comes with extended family reunions. People battling with anxiety or depression can feel overwhelmed when they are met with the unrealistic expectations of the holiday season and with financial burdens that may come during this time.

To combat these obstacles, which get in the way of family fun, one can set realistic expectations of the holiday parties, and realistic expectations of one’s own self. You can do this by taking these steps:

  1. Pace yourself: Do not take on more responsibilities than you can handle and this can also be for food and drinking.
  2. Live and enjoy the present: don’t set yourself up for disappointment by comparing the good ol’ days of the past with the present.
  3. Try to find holiday activities that won’t strain your pockets: going on a drive to look at the beautiful lights in a nearby neighborhood, window shopping, and watching good holiday movies.
  4. Make time for yourself, and make time to take your mental health into account. Surrounding yourself with caring people that can understand your daily battles can be very beneficial.
  5. Be careful not to overspend: overspending can lead to depression or anxiety later on down the road.
  6. If you are lonely, try volunteering time to help others, this could be volunteering at your local place of worship or perhaps at a homeless shelter.

If you or someone you know is struggling with their mental health, or has seasonal depression please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

Sources: https://www.webmd.com/depression/holiday-depression-stress

Depression: Have a Case of the Winter Blues? Understanding Seasonal Affective Disorder

GalleryJudy Gurfein 1 Comment

 

By: Keely Fell

Can’t seem to shake the winter blues? Nearly five percent of adults are experiencing symptoms that align with major depressive disorder with recurring seasonal pattern, which is more commonly known as Seasonal Affective Disorder. According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V), an individual who is experiencing “two major depressive episodes in the last two years” that show relations to the time of year, and experience full remissions at other times they may be experiencing Seasonal Affective Disorder (SAD).

It is also important to understand what is happening in the body and why an individual is experiencing such symptoms. When an individual is experiencing these symptoms, often it can be as a result of the lack of natural light due to the shorter periods of daylight during the winter season. With the lack of light, the human brain slows down the production of serotonin, and increases the production of melatonin which leaves individuals feeling drowsy. Melatonin production increase is caused by darkness, which is why we get sleepy when the sun goes down. The regulation of these chemicals is what helps create your body’s specific circadian rhythm. When this system is affected it can cause a feeling of lethargy and or restlessness.

Here are some tips and tricks to shaking those winter blues:

  1. Take a few minutes during your day to get outside Whether that’s during your lunch break or walking to pick up the mail, going outside during daylight will increase the serotonin production in your brain.
  2. Light Therapy During the dark winter months, if these symptoms are taking over you can try light therapy. Light therapy allows for the brain to think it’s being exposed to sunlight. People who use light therapy typically invest in a light box (if interested Harvard Health has many they recommend) which delivers around 10,000 lux, compared to a standard sunny day that ranges 50,000 lux or above. They recommend that, you sit in front of the light box for no more than 30 minutes a day. This allows for the brain to regulate its circadian rhythms by allowing the retinas to be stimulated. Light therapy does not work for everyone.
  3. Talk Therapy If these symptoms persist and are affecting your day talk therapy is also affective. Reaching out to a psychologist, psychiatrist, psychiatric nurse practitioner, or psychotherapist to come up with symptom relief is another big way to combat these symptoms. Symptom relief may include the use of antidepressants, or various therapeutic methods.

 

If you or someone you know has Seasonal Affective Disorder or seems to have the symptoms of SAD, and needs help, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/ .

Sources:

https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml

https://www.health.harvard.edu/blog/seasonal-affective-disorder-bring-on-the-light-201212215663

https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder