How To Deal With Grief When It Feels Like It's Consuming You

Everyone will experience grief at least once in their lifetime. Loss impacts us all, but that never makes it easier to go through. Whether you’ve lost a loved one or you’re grieving the loss of a pet, a job, or even a certain way of life, grief can feel overwhelming. 

While most people have heard of the stages of grief, it can often feel easier said than done to work through them. That’s especially true when it seems like grief is consuming you. 

If the grief you’re going through is preventing you from fully living, and it’s having a negative impact on your quality of life, know you’re not alone. Grief is normal, but it doesn’t have to control you forever. 

With that in mind, let’s cover a few ways you can effectively deal with grief when it feels like it’s consuming you. 

Take Care of Yourself

Self-care might be the last thing on your mind right now. You might even think it’s selfish to take care of yourself when you should be constantly focusing on who/what you’ve lost. 

But, self-care isn’t selfish. It’s a necessity. 

If you’re mourning the loss of a loved one, think about how they would want you to live. They wouldn’t want you to suffer or neglect your basic needs. Use that as motivation to practice self-care every day. 

You don’t need to do anything extravagant or luxurious. Instead, focus on small tasks that can make a big difference. That includes things like exercising, getting enough sleep, eating healthy meals, and socializing with others. 

Spend Time With Loved Ones

Speaking of socialization, make sure you’re getting out and spending time with people you love. Now is the time to lean on your support system. 

While it can be tempting to isolate yourself and spend more time alone, that often makes the symptoms of depression and grief worse. It gives you the opportunity to get “stuck” inside your negative thoughts, and they can start to weigh heavier on you when you feel like there’s no one who can help you and no one to listen. 

You might be surprised to find that some of your loved ones feel the same way as you do. They might be struggling to reach out, too. So, making that first move can benefit you – and perhaps others. 

Reach Out for Help

If you feel like you can’t open up to the people in your life for whatever reason, it’s worth it to seek out the help of others. One option is to join a support group, either in-person or online. 

Connecting with other people who are also feeling overwhelmed by grief can be a big help. Not only will it help you realize you’re not alone, but it can make it easier to see a light at the end of the tunnel. While many people in support groups are in the early stages of grief and could be suffering just as much as you, others have gotten through some of those stages and can offer their advice and support. Seeing how other people have thrived can give you a much-needed sense of hope. 

Alternatively (or additionally), you might consider talking to a mental health professional. Grief is painful, no matter what. But, a therapist can help you work through it and make sure you’re going through the stages in healthy ways. 

Grief doesn’t have to consume your every waking moment. If you feel like you’re not able to escape the crippling clutch of your own grief and you’re ready to reach out for help, feel free to contact us to set up an appointment for grief counseling.

Can Depression Run In Families?

Depression is one of the most common mental health conditions in the world. There are so many factors that can contribute to it, and some even stem from childhood. 

But, if you’re struggling with depression, have you ever wondered if it can run in the family? Are genetics to “blame” for your mental health? 

Yes and no. There’s not a clear indicator that depression is “inherited” by family members. However, there are some genetic markers that might make put you at a greater risk of developing depression than others. 

Let’s take a closer look at some of the connections between genetics and depression, so you can have a better idea of whether your family is directly impacting your mental health. 

Depression and Your Genes

Multiple studies have shown that certain conditions - including depression - might be connected to specific genes. However, no one has been able to pin down a single gene that actually causes depression. 

With that in mind, it’s difficult to say that your depression comes from your parents, grandparents, etc. You can look at different sets of genes and compare the people in your family who had depression to those who didn’t. But, as of now, it’s impossible to know which sets of genes actually cause conditions like anxiety or depression. 

What you can determine, however, is that you’re probably more likely to experience depression (or anxiety) if it runs heavily in your family. There are certain gene combinations contributing to these conditions, even if research can’t tell you exactly what you are. 

Will You Absolutely Get Depression? 

Does that mean if your parents have depression you’ll also experience it? Absolutely not. There are plenty of people living in families where depression runs rampant, but they don’t experience it, themselves. 

Genetics is only part of the equation when it comes to depression. You also have to consider your environment and the situations you’ve been through in life. Can you be more susceptible to depression based on your genes? Sure. But, that doesn’t mean you’ll automatically experience it. 

What Are the Warning Signs?

If you feel like depression runs in your family and you’re worried you might be susceptible to it, there are a few warning signs to look out for. 

One of the biggest warning signs of depression is a feeling of hopelessness. It’s normal to feel “down” sometimes, and even sad about things. But, when those feelings linger for long periods of time and you feel both helpless and hopeless, you might be dealing with depression. 

Another warning sign is isolation. People with depression often withdraw from loved ones, and tend to pull away from doing things they typically enjoy. Unfortunately, that can make your negative thoughts even worse. 

Finally, don’t ignore any physical signs you might be experiencing. Depression can sometimes cause a lack of energy, increased irritability, and changes in your eating and/or sleeping habits. 

What Can You Do? 

Again, don’t assume that just because depression runs in your family it means you’ll be diagnosed with the condition. However, it’s important to be vigilant. If depression does seem to be genetic in your family, be proactive about it. 

If you think you’re experiencing symptoms, the best thing you can do is reach out to a mental health professional. When you work with a therapist, you’ll be able to get to the underlying cause of your depression, whether it’s your family or other external factors. You’ll also learn the skills necessary to manage your symptoms and eventually overcome the depression. 

Whether depression runs in your family or not, you don’t have to deal with it forever. You can break the cycle right now by getting the help you deserve. Don’t hesitate to contact us for more information about depression treatment or family therapy.

How Does The Brain Change With EMDR Therapy?

EMDR therapy has become exceedingly popular in recent years, largely due to how effective it is. It’s most common for issues like trauma, but it can also help with anxiety disorders and phobias. 

Whether you’ve tried more traditional forms of talk therapy or you’re just interested in taking a different approach to the healing process, EMDR can be a big help. 

But, does EMDR actually affect or change your brain? If so, how? Let’s take a closer look at the lasting effects of EMDR, why it’s such an effective form of therapy, and the changes you can expect if you decide to work with an EMDR therapist yourself. 

Brain Stimulation

The rapid eye movement that occurs during EMDR stimulates the brain. You think about the traumatic memories or experiences you’ve gone through while moving your eyes back and forth quickly. 

That stimulation is necessary to help your brain process memories and truly start healing. The stimulation doesn’t cause extra stress. Rather, the process slows down your amygdala and makes it easier to process the traumatic memory without having to live in fear or distress from it. 

What does that mean? 

When you experience a traumatic event, your emotions start to take control. That’s the responsibility of the amygdala. The prefrontal cortex is the rational thinking part of your brain. It experiences a reduction in control when your amygdala is overstimulated. 

When that happens, it can feel like the trauma you experienced just happened, even if it technically occurred years ago. Those memories get “stuck” in the amygdala. So, they feel just as relevant and scary as ever. 

EMDR helps to reduce that overstimulation. 

Giving the Prefrontal Cortex More Control

EMDR moves your eyes from side to side for a reason. You do the same thing when you’re dreaming at night. 

Studies have shown that during REM sleep (rapid eye movements), memories can move out of the amygdala and the rest of the brain can start to process them. 

When you work with an EMDR therapist, they help to slow down your amygdala the same way a state of deep sleep would. It’s just temporary, but it helps your brain waves to become more synchronized, allowing other areas of the brain to help you process memories – including the prefrontal cortex which makes things easier to rationalize. 

The Importance of Reprocessing

The second part of EMDR is reprocessing. Once you’re able to get your traumatic memories “unstuck”, you can begin to process them and reprocess them in healthier ways. 

What’s interesting about EMDR is that it doesn’t remove the traumatic memories from your mind. It doesn’t try to make you forget or “overcome” what might have happened to you in the past. 

Rather, it makes it easier for your brain to process those memories correctly. It essentially hands them over to the prefrontal cortex. So, you can think more rationally about what happened to you, and start to feel like you’re more in control than before. You can use those reprocessing skills every day to understand that whatever you went through is not going to hurt you now. 

The effects of EMDR are lasting. It doesn’t necessarily change the way your brain works or any structuring. But, it helps your traumatic memories feel less overwhelming by making sure they don’t get caught in the wrong place. 

If you’re interested in learning more about EMDR or Trauma Therapy and how it might benefit you, feel free to contact us. Even though this type of therapy is becoming more popular, it’s still perfectly common to have questions when it comes to what you should expect throughout your sessions. I’m here to help. 

How To Communicate With Your Partner When They Have ADHD

We tend to think of ADHD as a disorder that impacts children. But, those children grow up. ADHD doesn’t just disappear during adulthood. 

While many adults are able to manage their symptoms fairly well, it’s still important to understand that the condition is still a part of who they are. 

When you’re in a relationship with someone who has ADHD, you might have to make adjustments to how you communicate. You’ll also have to be open to understanding where they’re coming from and how their mind processes things. 

Can it be difficult at times? Of course. But, relationships rely on healthy communication, and being able to foster that in your relationship is important. 

Let’s cover a few tips you can use to strengthen your communication with your partner when they have ADHD. 

Be Patient With Your Partner

One of the most important and helpful things you can do to better communicate with your partner is to show more patience. It’s important in every relationship, but even more so when your partner has ADHD. 

They might have a hard time communicating their thoughts and feelings the same way you do. Everyday tasks like work or school can feel overwhelming to them. 

On top of that, their frustrations can easily turn into fears if they feel like you’re struggling to understand them. Unfortunately, that piles on the stress even more, and can cause their symptoms to worsen. 

ADHD isn’t something someone chooses to have. Keep that in mind as your partner tries to talk to you, and show them the patience they deserve. 

Focus On Their Strengths

Everyone communicates differently. Some people are better speakers. Some are better listeners. Pay attention to your partner’s strengths and weaknesses when it comes to communication efforts. Do they get frustrated easily when they can’t get their point across? Do they lose focus quickly? 

Instead of letting those struggles throw a wrench in your communication efforts, choose to focus on their strengths, not their weaknesses. 

Work together to find ways to communicate that “bypass” those weaknesses. That might include breaking conversations up into smaller sessions. Or, you might consider using visuals or other things that will help your partner stay focused. 

Treat Them As an Equal

If you feel like you have to “parent” your partner, you’re never going to have a relationship based on equality and respect. 

Adults with ADHD might need some help and encouragement as they go through everyday tasks. But, there’s a difference between offering that encouragement as their equal and treating them like a child. 

One of the worst things you can do is criticize or lecture your partner when they aren’t communicating the way you think they should. While you can (and should) express your needs and offer suggestions, they shouldn’t be made to feel like they’re wrong just because certain areas of communication are difficult. 

If you do go that route, you’re more likely to experience more frequent arguments. Your partner might even start to resent you and the way you treat them. 

Educate Yourself on ADHD

Again, ADHD is a real and legitimate disorder. Some people are able to manage their symptoms better than others. But, at the end of the day, it’s crucial to understand how your partner thinks and where they’re coming from in terms of communication. 

Learn as much as you can about ADHD, in general, and utilize your partner as a source of information. Dig into their thought process. Ask questions. Not only will it show them that you’re invested in the relationship and where it’s going, but you want to make communication a priority so your bond becomes stronger. 

Connect with us soon to learn more about the benefits ADHD Treatment and Couples Counseling.

3 Easy Ways To Have Healthy Conflict In Your Relationship

The idea of conflict in your relationship might not be all that appealing. No couple likes arguing or disagreeing. Sometimes, it can even feel like your conflicts never really “go away”, and you just sweep them under the rug for a while. 

While conflicts aren’t exactly fun for anyone, they’re often a normal part of healthy relationships. 

Yes, the happiest, healthiest couples in the world still have disagreements. It’s how they choose to work through those disagreements that makes a difference. 

Not sure how to have healthy conflict in your relationship? Let’s cover three easy ways that can change the way you and your partner communicate during disagreements.

1. Focus on the Present

One of the biggest mistakes you can make when you’re dealing with a conflict is to bring up past hurts. That’s the issue with sweeping things under the rug – they never really go away until you work through them. 

If you and your partner are disagreeing about something, focus on that. Be mindful of the moment, and don’t bring up conflicts from the past that caused problems. Doing so lets your partner know you didn’t “forgive and forget”. It also might tell them that you’re harboring resentment. 

More importantly, if you don’t let go of those past hurts and you continue to bring them up, you’re not doing yourself any favors, either. They will stir inside you and cause constant tension. 

If there are unresolved issues in your relationship, dedicate a specific time to talk about them. But, don’t let them come into a disagreement or conflict that’s happening in the present.

2. Be Respectful

It can be difficult to show respect when you’re upset about something and you feel like your partner is the perpetrator. 

However, a lack of respect can cause even a small conflict to feel like something much bigger and daunting. It’s important to remember that you and your partner are on the same team. That’s not always easy to do when you’re disagreeing about things. 

But, if there’s not an undertone of respect in every conflict, you’re both more likely to say hurtful things. You’re also both more likely to feel the need to “win” the argument rather than come up with the most effective solution. 

Talk about the importance of respect in your relationship and make an agreement to give it to each other, even when you’re upset.

3. Don’t Play the Blame Game

One of the big problems that comes from needing a “winner” or “loser” in an argument is that you’ll rarely look to yourself as a source of any conflict. 

Sometimes, one person is clearly in the wrong. Other times, you might simply disagree on a subject. Either way, it’s important to show grace and look within to determine what you could be doing differently – or better. 

Even if your partner has done something wrong, you’re not going to make the situation better by pointing the finger at them. 

Instead of blaming them (or vice versa), acknowledge that you both make mistakes or that you simply have different views on certain things. That’s okay. You’re human and you’re flawed.

When you use “I” statements to tell your partner how you’re feeling, you’ll quickly de-escalate your disagreement. Focus on how the situation makes you feel, take responsibility for your actions, and shift your focus on how you can overcome the problem rather than arguing about it. 

Healthy conflict isn’t a bad thing. When done the right way, it can actually end up strengthening your relationship. Keep these ideas in mind to change the way you communicate during conflicts, and your arguments will never be the same. 

Reach out soon to learn more about couples counseling.

How To Parent A Strong-Willed Child

We often throw the term “strong-willed” around to identify children who are independent, outspoken, and determined. But, if you’re the parent of a strong-willed child, you know that those positive qualities can also be difficult to deal with, at times. 

In the end, the parent-child relationship remains, and it needs to be held to a certain standard. If your child is strong-willed, you might have a hard time keeping your authority or getting them to do the things that are asked of them. 

So, how can you parent a strong-willed child without crushing the positive attributes of those personality traits? How can you teach them independence and determination while setting boundaries and understanding roles? 

Understand Their Triggers

As a parent, you probably understand your child’s power struggles better than anyone else. Does it feel like a constant fight to get your child to do homework right when they get home from school? Do you have to negotiate with them to eat the food on their plate at every meal? 

If so, these are your child’s “triggers”. While some of their power struggles might seem to come out of nowhere, most are pretty consistent. Identify those common struggles and think about how you can reshape them. 

For example, if your child doesn’t want to do their homework right after school, ask them if they’d have an easier time tackling it after a snack or even after they’ve had an hour or so to unwind and relax. It’s not about winning battles, it’s about giving them a bit more autonomy when you know something is a trigger for them. 

Handing Over Control

Speaking of giving them more autonomy, that can be a “scary” thing for parents! But, giving your child a bit more control over certain things doesn’t mean you’re swapping roles or telling them they have free reign over every choice. 

Instead, pick your battles and choose some small things that are okay for your child to control. That might include letting them choose their outfits for school, or which dinner plate they want each night. They’re small choices that can have a big impact on a strong-willed child. 

Show Respect

One of the biggest mistakes parents make, in general, is not respecting their children. You can argue that respect is earned. In some cases, that’s true. But, when you have a strong-willed child, showing them that their feelings are valid and that you understand their frustrations is essential. 

By showing respect, you aren’t somehow giving up your power. You’re giving your child an “inch”, and they’ll appreciate that. When you show them respect, you’re sending a message that they are strong and capable. You’re also teaching them how to be respectful of others. That’s an important trait they’ll carry with them well into adulthood. 

Figure Out How to Problem-Solve

As a parent, it can be tempting to discipline or even punish your child when they challenge your authority or push their independence too far. 

Discipline is necessary at times. It should be used as a tool for guidance, not to punish your kids. 

However, as often as possible, try to work out a solution with your child to whatever problem they might be facing. Why don’t they want to do homework right after school? Is there a bigger issue going on there? 

Sometimes, looking at the big picture can also make a big difference. You and your child are on the same team and likely want the same things. You just might have different approaches on how to reach those things. 

Is raising a strong-willed child easy? Not always. But, there are so many benefits to that type of personality. Make sure you’re fostering it, rather than trying to push it down. Reach out to us to learn more about family therapy and how it can benefit you.

3 Ways To Help Someone Who Is Dealing With PTSD

While many people have a basic idea of what PTSD is and what it looks like, it can be an overwhelming condition for the person dealing with it and the people in that person’s life. 

Seeing a loved one struggle with PTSD is difficult. You might desperately want to put yourself in their shoes. But, you can’t re-live someone’s trauma for them. 

Does that mean you’re completely helpless when it comes to being a source of support? Absolutely not. 

There are plenty of things you can do to help someone who is dealing with PTSD. Most importantly, make sure you educate yourself on the signs, symptoms, and triggers. Once you feel like you have a better understanding, you’ll be a greater source of support for the person you care about. 

With that in mind, let’s cover three ways you can help someone struggling with PTSD.

1. Don’t Pressure Them

Emotions always demand to be felt. One of the best things a person with PTSD can do is open up and share those emotions. Unfortunately, that doesn’t always happen. 

Many people struggling with the effects of trauma will “repress” what happened. They’ll hide their emotions and try to push them down. That doesn’t work forever. In fact, it tends to make things worse. 

But, as a friend or family member, it’s important not to force your loved one to talk. Don’t pressure them into sharing things they’re not ready for. 

Instead, let them know you’re there for them whenever they do want to talk. Be a listening ear and a shoulder to lean on for as much or as little as they want to share. When they know they have someone they can turn to, it might help them feel more comfortable about eventually sharing their feelings. 

2. Encourage a Normal Life

PTSD is something that shouldn’t be ignored. It’s essential to work through those emotions and eventually overcome the trauma that has such an impact on that person’s life. 

However, it’s important for that person to know that PTSD doesn’t have to define them. 

Help them break out of whatever “rut” they might be in by encouraging them to do normal things that have nothing to do with their traumatic experience. Beyond that, do those things with them. 

Go on trips or daily outings together. Go to the movies. Have coffee together every Tuesday. These little things can end up making a big difference. They won’t eliminate the trauma from your loved one’s life. But, encouraging “normalcy” can help them realize that their life is worth more than what their trauma wants them to think.

3. Encourage Professional Help

Your own support is essential. But, it can only go so far when it comes to actually helping your loved one overcome their trauma. 

Encourage them to talk to a mental health professional – preferably one who specializes in trauma. 

By working with a therapist, your loved one can get to the root cause of their PTSD. That’s not always easy – no one wants to re-live a traumatic experience. But, it’s a necessary part of the healing process. A mental health professional will also work with them to foster skills that will help them manage their symptoms and overcome their fears. 

Don’t feel like helping someone who is dealing with PTSD is a fruitless effort. If you care about someone, of course, you’ll want to do everything you can to support them. Keep these ideas in mind, let your loved one know you’re always there for them, and encourage them to get the help they need so they can find freedom from the trauma they’ve experienced. 

Don’t hesitate to reach out to us to learn more about how trauma therapy can help someone or yourself.

What Is Complex PTSD And Who Does It Impact?

Most people have a basic understanding of PTSD and trauma, in general. However, complex PTSD (CPTSD) is often lesser-known, but perhaps even more difficult to deal with. 

Complex PTSD occurs when someone has some (or all) of the symptoms of Post-Traumatic Stress Disorder but also exhibits additional symptoms. That typically includes difficulty controlling their emotions. 

If you have CPTSD, you might have a hard time trusting people. You might have a negative view of the world, and feelings of deep anger or fear. 

Obviously, these symptoms and emotions can negatively impact your life. CPTSD can affect your relationships, your career, and even the way you see yourself. 

Let’s take a closer look at what CPTSD really is, and who is most likely to be affected by it. 

What Causes Complex PTSD? 

Complex PTSD is often caused by ongoing trauma. Things like childhood abuse or neglect, abandonment, or ongoing domestic violence are all possible causes. These are events that happen over and over again, and can deeply impact the way you see yourself, others, and the world. 

“Traditional” PTSD typically refers to something that happened once or something that was never ongoing. Because those who experience CPTSD have had to go through traumatic events over and over, the symptoms become more complicated. 

What Are the Symptoms?

On the surface, you might not immediately recognize the differences between PTSD and CPTSD. People who experience one or the other can deal with symptoms like: 

• Flashbacks

• Nightmares

• Heightened reactions

• Anxiety

• Depression

However, complex PTSD can also make it difficult to control how you’re feeling. You might experience additional symptoms, including: 

• Anger toward the world

• Distrust

• Feeling worthless or damaged

• Social isolation

• Dissociative symptoms

CPTSD can even cause physical symptoms to manifest, including headaches, stomach issues, and dizziness. 

Who Does Complex PTSD Impact? 

Anyone can experience CPTSD if they’ve been exposed to trauma over and over. However, some people might be at a greater risk of developing it if they experienced trauma at an early age or if they were harmed by someone they should have been able to trust. 

Unfortunately, so many people who are dealing with CPTSD try to run away from it. Because so many cases are rooted in childhood and young adulthood, it’s not uncommon for those suffering to try to “hide” their symptoms and even repress those memories. However, they always come forward, and symptoms are nearly impossible to ignore. 

How to Treat CPTSD

The first step in treating complex PTSD is to get an official diagnosis. This is a condition that is often misdiagnosed because not all professionals are aware of its complicated nature. If you’re struggling with the symptoms listed above and you’ve experienced long-lasting trauma, be sure to work with a professional who understands CPTSD and how to effectively treat it. 

Often, standard therapy treatments for PTSD can also help someone with CPTSD. But, it might take longer to recover, and the support you receive might need to be more intensive. 

It’s also important to practice self-care and to lean on a support system as you’re going through treatment for CPTSD. While it’s not always easy to let people in, especially if you’ve been struggling with guilt or shame over your trauma, it’s necessary to surround yourself with that kind of support. 

You don’t need to let complex PTSD control your life forever. You are more than what you’ve experienced. If you’re ready to break free from the chains of trauma, reaching out for help is often the hardest step. Feel free to contact us for more information or to set up an appointment as soon as possible. for trauma therapy.

How Does Racial Bias Affect Mental Health?

Unfortunately, even well into the 21st century, racism is alive and well in our society. As a result, racial bias continues to be a problem in the workplace, in schools, and even in personal relationships. 

If you’re a person of color or minority, you might feel the sting of racial bias on a regular basis. It might even be something so “normal” that you feel like you’ve gotten used to it. 

But, that’s not something anyone ever really gets used to. In fact, it could be having more of a negative impact on your well-being than you might think. 

With that in mind, let’s take a closer look at how racial bias affects mental health, and what you can do to protect your emotional well-being. 

Dealing With Depression

One of the most common mental health issues associated with racial bias is depression. If someone forms an opinion of you before they get to know you – based solely on your skin color or background – it can make you feel helpless and hopeless. You might not know what to do to change that opinion, and you might give up trying. 

That sense of hopelessness can lead to extreme sadness. Feeling like the world is judging you without knowing who you really are is a heavy weight to carry, especially when you feel like you’re all alone. 

Unfortunately, that feeling of isolation also contributes to depression. It can create a vicious cycle and make your symptoms worse. The more isolated you feel in your situation, the more likely you are to withdraw from the people who actually care about you. 

Struggling With Stress

Research has shown that racial discrimination is incredibly stressful for both children and adults. If you’ve ever been discriminated against at work, in school, or even among “friend” groups, you’ve undoubtedly felt that stress. 

Maybe you’ve been in so many stressful, discriminatory situations in the past that it’s started to impact your daily life. You might meet new people with caution, or find yourself wondering what they really think or if they’re judging you. 

That kind of stress often causes anxiety and fear. Anxiety typically stems from uncertainty. Wondering if someone is discriminating against you because of your race is a huge factor, and can cause you to be in a state of constant worry over how people perceive you and what they might really think. 

The Repercussions of Racial Trauma

Sometimes, racial bias can go so far that it creates traumatic experiences. Racial bias can often go too far, raising your stress levels so much that it causes you to experience trauma. The mental and emotional injuries you can face when dealing with racial bias are very real, and can have lasting, lingering effects. Some of the common symptoms of racial trauma include: 

• Intrusive thoughts

• Excessive worry

• Low self-esteem

• Withdrawal from people and things you love

Trauma, in general, can start to take over nearly every aspect of your life. Because racial bias isn’t going anywhere any time soon, you might have a harder time managing your trauma and your triggers than someone who was traumatized from one specific event. 

What Can You Do?

Ideally, the entire premise of racial bias would vanish completely overnight. Realistically, that’s not going to happen. Racism is an ugly, damaging, terrifying mindset that has been causing nothing but destruction for centuries. 

So, focus on yourself and your well-being, first and foremost. If you’ve been a victim of racial bias and it’s affecting your mental health, don’t hesitate to reach out for help for either anxiety therapy or depression treatment. Lean on your support system. Talk to family and friends. Most importantly, work with a therapist or other mental health professional to help you manage your symptoms and overcome the mental health issues you’re dealing with.

The Challenges Of Seasonal Depression And How It Affects Mental Health

If you look at the calendar, you might feel a glimmer of hope knowing that Spring is just around the corner. But, for many parts of the country, that still means having to get through several weeks of a cold, dark, dreary winter – just as Punxatawny Phill does.

Some people handle the cold and cloudy weather of the winter months better than others. Some, however, really struggle with the effects of seasonal depression. 

Seasonal depression is about more than just not liking the cloudy skies or snowfall. It’s a real issue that can affect your mental health and make it difficult just to get through the season. 

Let’s take a look at the challenges of seasonal depression and how it can take a toll on your mental well-being. 

What Is Seasonal Depression? 

Seasonal depression is much like “traditional” depression. It’s a heavy feeling of deep sadness or hopelessness that lasts for a long period of time. Unlike traditional depression, though, it’s usually only experienced in the fall and winter months. 

People who experience seasonal depression often struggle with symptoms like: 

• Loss of interest

• Mood swings

• Changes in eating or sleeping habits

• Lack of concentration

• Isolation

Unfortunately, many of these symptoms can actually make the effects of depression worse. Things like isolation and withdrawing from things you enjoy can create a vicious cycle, causing you to feel even worse. 

What Causes Seasonal Depression? 

While we don’t know exactly why some people struggle with seasonal depression and others don’t, a lot of it likely has to do with the lack of sun. Vitamin D is an essential nutrient for everyone. Those who are Vitamin D deficient might be more prone to experiencing seasonal depression than others. 

The lack of sunlight can also through off your body’s natural circadian rhythms, making it difficult to get the sleep you need. Poor sleep and depression often go hand-in-hand. 

Finally, less sunlight can mean a drop in serotonin levels. There’s no denying the mental health benefits of spending time outside. If you’re doing less of that in the winter, you could feel more lethargic, anxious, and sad. 

What Can You Do to Manage Seasonal Depression? 

If there’s a silver lining to the fact that so many people deal with seasonal depression, it’s that there are plenty of ways to manage it. 

First, consider getting an official diagnosis from your doctor or a mental health professional. It’s important to rule out any other issues that could be contributing to your symptoms. 

Once you know you’re dealing with seasonal depression, talk to a professional about your best option(s). Some people benefit from light therapy or using a light box each day to boost their serotonin levels. 

You can also choose to spend more time outside. Yes, it might be cold, but winter has plenty of activities you can take advantage of. Things like skiing, sledding, ice skating, or even taking a winter hike are all great ways to spend time outdoors and get a natural serotonin boost. Physical activity will help you feel even better. 

If you don’t want to spend time outdoors or aren’t able to, do your best to practice self-care each day. Do something that reduces stress and boosts your mood. It can be especially effective to find activities that help you feel a sense of warmth and comfort. Make a hearty meal, read a good book by a fireplace, or start journaling each day. 

Most importantly, don’t isolate yourself from friends and family. It’s important to lean on your support system and talk to people, even if you’re struggling. 

Don’t ever think you have to deal with the effects of seasonal depression on your own. If you’re having a hard time getting through the season, feel free to contact us for more information or to set up an appointment. for depression treatment.

How To Tell If You Are Suffering From Seasonal Depression

Seasonal depression impacts millions of people. Some people simply get the “winter blues” for a few months each year, while others struggle with Seasonal Affective Disorder (SAD) and deal with debilitating symptoms. 

If you tend to feel “down” when the winter season rolls around each year, you could be one of those people. Maybe you’ve never received an official diagnosis, and you assume the gloomy weather just puts you in a bad mood. 

However, there’s more to seasonal depression than just feeling down. 

Let’s take a look at some of the common signs and symptoms, so you can determine what you’re actually dealing with. If you believe you do have seasonal depression, there are things you can do to combat the symptoms and find some peace and comfort throughout the winter. 

Common Signs of Seasonal Depression

Many people with seasonal depression start to feel symptoms in the fall. As temperatures turn colder, days get “shorter”, and it feels like there’s a permanent cloud overhead, your mood can shift. Some of the common signs of SAD include: 

• Fatigue

• Hopelessness

• Feeling sad or down most of the time

• Feeling listless

• Changes in sleeping or eating habits

People who deal with seasonal depression might also withdraw themselves from the people and activities they typically enjoy. Unfortunately, that’s one of the worst things you can do. Social isolation can make depression worse. It can cause you to feel even more helpless, and even trigger you to believe no one else understands what you’re going through. 

People experience SAD at different severity levels, but you’re likely to experience more than one of these symptoms if you’re struggling with the season. 

What Causes Seasonal Depression? 

There are several “triggers” that contribute to seasonal depression. A lot of it has to do with your sleep cycle and circadian rhythm. In many places across the country, the days feel shorter in winter because there’s less daylight. As a result, your body’s natural rhythm can be thrown off, and you might have trouble sleeping. A lack of sleep and an increased risk of depression go hand-in-hand. 

Less sunlight can also change the chemistry of your brain for a period of time, making it easier to feel sad, tired, and disinterested. When it’s dark out, your body naturally makes more melatonin, which can leave you feeling fatigued throughout the day. Again, it creates a sort of vicious cycle –the more tired you are, the less likely you are to want to do other things. 

What Can You Do?

If any of the signs of seasonal depression listed above sound familiar, you don’t have to put up with it year after year. There are plenty of ways to combat the effects of SAD. 

First, consider using a light box. It’s one of the most commonly used treatments for seasonal depression and can make a big difference in how you feel. Talk to your doctor or therapist about how to use a light box and whether they think it’s right for you. Many people with SAD only need to use them for a few minutes each day (usually in the morning) to see a positive change. 

You can also combat SAD by staying physically active, sticking to a daily routine, and eating a healthy diet. Simple healthy habits often go a long way in maintaining your mental well-being. 

Finally, if you’re really struggling, don’t hesitate to reach out for professional help. Seasonal depression comes and goes, but there could be something deeper lingering beneath the surface if your depression is negatively impacting your quality of life. 

If you want to know more about SAD or you’re ready to find relief from the symptoms, feel free to contact us to set up an appointment soon for depression treatment.

What is High Functioning Depression?

Depression is one of the most common mental health conditions across the globe. So, it only makes sense that people experience it differently. There are common signs and symptoms, but not everyone deals with all of them. 

There are also different severity levels of depression. 

When many people think of the condition, their mind automatically goes to an image of someone unable to get out of bed in the morning or feeling so hopeless that they can hardly get through the day. 

However, those with high-functioning depression might not exhibit what most would consider “typical” signs. You might even be dealing with some of those symptoms, yourself. If you’ve been struggling with feelings of sadness but you’re unsure about what to make of your symptoms, you might have high-functioning depression. 

Let’s take a closer look at what high-functioning depression is. We’ll also touch on some common signs to look for, and what you can do if you’re dealing with them. 

What Is High-Functioning Depression? 

High-functioning depression simply means you have a depressive order that still allows you to live a relatively normal life. Most people likely wouldn’t notice that you’re struggling with depression. You’re able to go to work, maintain a social life, and even have a seemingly “perfect” family life at home. 

That doesn’t mean you’re faking anything or putting on a show if you have high-functioning depression. If you’ve been dealing with it for a long time, you might not even realize there’s a problem. Some people with the condition just believe their feelings are “normal” because they aren’t completely throwing a wrench in their lives. 

However, that doesn’t mean high-functioning depression is easy to live with. 

What Are the Signs? 

Many people with high-functioning depression experience the same symptoms as those with severe clinical depression – with less severity. Some of the common signs include: 

• Feelings of hopelessness

• Persistent sadness

• Difficulty concentrating

• Fatigue

• Changes in eating or sleeping habits

The big difference is that these symptoms are often more manageable with high-functioning depression. They’re less likely to completely derail your daily routine. So, you can maintain relationships and get through your day-to-day activities, even if you’re feeling sad, tired, or helpless. 

It’s not uncommon for people with high-functioning depression to try to hide their symptoms from friends and loved ones. Again, that doesn’t mean you’re putting on an act. You might just be convincing yourself you’re not really struggling as much as you think you are. Unfortunately, that can lead to a lot of extra tension. You might start to experience physical symptoms as a result, including headaches and digestive issues. 

What Can You Do?

Just because high-functioning depression isn’t as severe as other forms of the condition doesn’t mean you need to keep living with it. Any type of depression can be difficult to deal with. When it comes to high-functioning depression, the last thing you should be focused on is working through it on your own or trying to “ignore” it with the hope that you can somehow beat it. 

Instead, consider working with a mental health professional. Admitting you have depression is the first step toward treating it. The next step is talking to someone who can help. A therapist will help you get to the underlying cause of your depression. Often, learning about the “root cause” can be difficult, but it’s a necessary step toward healing. 

Your therapist can also offer management skills to keep your symptoms at bay. Eventually, you can overcome your depression and begin to enjoy your life again without that stress and sadness beneath the surface. 

If you’re concerned you might be dealing with high-functioning depression, don’t hesitate to contact us to make an appointment for depression treatment.