Reflections on Winter Mental Health: by Eleanor

undepress

(image: Undepress)

I’m in a time in my life right now where I am finding things hard, which includes public speaking about my book. I have come to the conclusion that however painful that is, I can still do my freelance writing and social media work and I can still communicate with my book and blog readers. So all is not lost.

Public speaking induces fear in me, so I am going to start by making some videos when I feel able and sharing online. I also hope to be supporting my Dad at a talk he is giving on our story with bipolar this weekend, more on that after the event.

I am going through a period of depression at the moment (probably part of my bipolar, the winter and long nights/dark days and a reaction to life circumstances). As I am medicated, its not terrible, but I do experience heightened anxiety. I also freeze in fear and going out can sometimes be a challenge. The book was a blessing but I didn’t realise how exposed I would feel sharing it with the world.

This will get easier and I know how lucky I am to have a warm home, food on the table, a husband and family who love me and some very good friends. My sister has been my personal cheerleader too and we are helpful to each other too- she is wonderful.

I am now 9 weeks into therapy and I feel like its going to take a while to deal with all the trauma I have been through. Last week, I made a timeline of events for my therapist and we ranked traumas in order of how painful they are. Eventually, in the new year, we will start to process them in a safe space. EMDR (rapid eye processing) works in this way and will hopefully clear the blockages, fear and pain away so I can thrive again.

I am learning to be kinder to myself. To take time for me. To take breaks. To try not to feel guilty or selfish for working part time from home- I am learning that depression and anxiety are difficult but I am incredibly grateful for my blessings.

There are good things. My book being featured in Happiful Magazine this week and looking forward to Chanukah, Robs birthday and the Christmas break with family/friends. I also continue to be paid to write from home and am working on future plans. However, I am slowing down in order to recover from a very busy year!

How are you feeling this Winter? What helps you?

Eleanor x

 

 

 

 

6 Tips to lift you out of the slump of Seasonal Depression: Guest blog by Anita

winterpixabay1

(Image: Pixabay)

If you are feeling the pinch of Seasonal Affective Disorder (SAD), you don’t have to wait until next spring to get relief. There are several things most people can do to improve their mood and shake off seasonal depression. Check with your doctor about any of the following that may be a change in pace from your usual routine.

Take a Walk

Basic exercise like walking, biking, or swimming is not only good for people physically, but also helps to lift their spirits. Typically it works by improving circulation, getting the body in motion, and connecting them with the gym or the outdoors, all of which can improve the brain’s function and help to enhance your mood, reducing stress.

Listen to Positive Things

Being around good-natured people can also make you feel better. Anything that lifts you up and makes you feel good, even momentarily, is perfect to listen too. Enjoy music with positive lyrics and an energising beat. View comedy films and television programmes.

You might also want to listen to motivational things. Lectures on self-confidence and self-empowerment can help you learn ways to get to and keep yourself in a better mood. If you’re on the go, try listening to positive podcasts with inspirational or motivational messages. Continuous exposure to these will encourage ideas that can influence your mood and help you feel better.

Eating Healthily

With your doctor’s approval, follow an eating plan that will make you feel good as well as look good. Typically this involves three regular meals daily that total about 2,000 calories or however many your doctor recommends as well as a balanced approach with foods from all five basic food groups: dairy, grains, protein, vegetables and fruits, and healthy fats, unless your doctor stipulates otherwise. Avoid eating too much sugar, caffeine, and salt; eaten in large amounts, they may raise your blood pressure or cause bodily inflammation, which may negatively impact your mood.

Get Enough Sleep

Experts generally recommend getting between seven and eight hours of sleep each night, or sometimes as many as nine hours. If you are unable to get that much rest, take short afternoon naps of about thirty to forty-five minutes. Inadequate sleep can contribute to depression, while getting enough rest can help you to feel your best.

Try a New Hobby

When you feel down, sometimes it just means that you’ve fallen into a rut of routine, so try something new if you are able. Find a new hobby to exercise your creativity, whether that’s with dance, painting, photography, or sculpture. You could also take a noncredit class to learn more about a favorite interest or pastime. The goal is to exercise your brain and steer it away from negative thoughts while enjoying fun and different activities. 

Just make sure that whatever hobby you pick up is something you really are interested, not just something that you think you should learn. If you’re not truly interested in your new skill, you likely won’t maintain it in the long term.

Stay in Touch

Often, when we’re depressed, we isolate ourselves. However, while it may feel better in the short term, isolating from loved ones will actually worsen depression. Reconnect with distant family members or old friends. Take care of your current friendships, and be open to meeting new people who share your interests. 

Take a proactive approach to your mental health and reach out for help and support from a medical professional, should you need it. 

 

This blog was by Anita, a freelance writer from Denver, CO, USA. She studied at Colorado State University and now writes articles about health, business, family and finance. You can follow her @anitaginsburg on Twitter.

 

 

Winter blues, Depression and Social anxiety by Eleanor

caringcrate1

(image : http://www.caring-crate.com)

In the past few weeks, I have found that all I want to do is stay inside, under a cosy blanket in my little nook on the couch, reading lots of good books or watching something good on TV (by good I mean my favourite reality shows at this time of year!). I have been practising a lot of self care activities as I havn’t been feeling at my strongest or happiest this week. I think I may have seasonal depression but I am not sure if its the winter blues – probably the winter lack of light combined with my bipolar brain chemistry.

Sometimes I  will phone or whatsapp my friends, I will take long bubble baths and sing in the tub (feeling like some kind of surreal movie like Amelie) , I have discovered a new love for the Body Shop seaweed clay facial mask (it leaves my skin so soft and moisturised and helps my spots). I have wrapped myself in my pink, Beauty and the Beast blanket (without make up on) and just enjoyed the freedom of being. Of resting and being in the moment. Of being more mindful.

There have been times when this has become a bad thing. I’ve spent several nights this week on my own and there have been days where my anxiety has increased and I havn’t wanted to go outside. This is because its cold and dark (winter here in England), I don’t want to interact with random people or I just don’t want to be out in this weather when I could be warm and cosy at home.  I am an introvert (who also loves people). My introvert side craves time on my own but this is also part of my social anxiety.

However, every anxiety win.. like going to a gig in Holborn with my Dad and using the Tube (I forgot about the lack of personal space) or hanging out with my fiance or friends without cancelling on them, has been good. In truth though, I have had to cancel a lot of plans this week and luckily have very understanding people in my life. I hate letting people down but sometimes I can’t cope- the adrenaline pumps and things feel too much for me, too overwhelming.

I have felt overwhelmed and mildly depressed this week. However, I am coming to the slow realisation that this is OK. Its alright to struggle and to want human contact but also to find it overwhelming too.

I do need to get more fresh air though, exercise more and be healthier. Part of the lure of being inside is that its relaxing and ‘safer’ but the outside world is not as scary as my head decides it is when its cold and dark in winter.

I think I have mild seasonal depression- so its really important I do all I can to work with that and go outside my comfort zone- when all I really want is to be a doormouse surrounded by those I love and sometimes curled up on my own!

I am going to start talking therapy again soon as theres been a lot of stressful things going on, so hopefully that will help too.

How do you help your seasonal depression?

  Eleanor x

Guest Post by Redfin.com: How to Alter Your Home to Treat and Prevent Seasonal Affective Disorder

Ice storm (2).jpg

(image: Redfin.com)

Each summer, we become accustomed to sunshine and days that never seem to end. We are outside, being active, and absorbing plenty of Vitamin D. It’s no wonder we feel so good! When fall starts to set in and daylight savings comes, our bodies receive less sunlight and we are often confined to indoor activities to combat the cold. With such a dramatic change, it’s easy to slip into a state of feeling hopeless, distracted, or even depressed. These feelings alone could be symptoms of seasonal affective disorder (SAD).

Seasonal affective disorder is a type of depression that occurs when the seasons change, primarily in winter. Everyone reacts differently, but the warning signs sometimes include:

  • Depressed mood
  • A sense of hopelessness
  • Difficulty concentrating
  • Decreased energy
  • Changes in appetite
  • Altered sleep patterns
  • Lack of interest in activities you typically enjoy
  • In some cases, people with SAD experience suicidal ideation. If you have felt any of these symptoms, talk to your doctor as soon as possible.

But don’t worry, you’re not alone! Roughly 10 million US residents suffer from SAD each year, and another 20 percent suffer with a milder form of it. There are many more sufferers around the world. In fact, it’s very treatable. So while you’re huddled inside keeping warm, we are going to discuss ways you can treat or prevent SAD this winter simply by altering a few things inside your home.

Switch up your Lights

Using light therapy boxes can provide relief from SAD. Sitting near a light box for around 30 minutes a day, typically after waking up, provides similar light to a bright, sunny day. Keep your eyes open but don’t look directly in the light box. It’s perfect for sitting on your desk, makeup table, or where you eat breakfast.

Secondly, using a full spectrum bulb or daylight bulb helps some people find relief from darkness. Although it’s not powerful enough to mimic daylight, it’s a great way to reduce darkness in your house. Utilize bright lights to create a reading nook or inspirational space in your home. You can also purchase a treadmill or stationary bike and place it near these mood-enhancing lights, surrounded by plants. These ideas can help give you your “outside” fix even in winter, and can go a long way in fighting seasonal depression.

Add Greenery to Your Home

Bringing more plant life into your home is a great technique for managing SAD. You can fill the rooms you visit often with green, colorful, blooming plants, or set up a room or area in your home that can be a sadness-free retreat. Set up a yoga mat to practice mindfulness next to an exercise area; adding movement to your day will help produce endorphins and serotonin that can improve mood.

If you’re all about gardening, building a DIY greenhouse in your backyard is a great fall/autumn activity that can help you get ready for the winter months. You’ll be able to grow vegetables and fruits year-round, which can help improve your mood since you won’t have to miss your favorite summer treats.

Bring in Some Colour

Take a look around you and ask yourself, do the colours in my home make me feel good? If the answer isn’t “yes,” then it might be time to switch up your home’s colour scheme.

If you’re surrounded by dull or dark colours outside, you might feel the tug of depression more deeply if those are the same colours you’re surrounded by inside. A fresh coat of paint might be just what you need! Paint your walls colours that inspire warmth and joy, like a cosy sunrise or warm, light blue water. Plus, adding a home improvement project to your to-do list can help boost your energy and creativity during a time when laziness lurks around the corner. Studies have shown that setting, working toward and achieving goals can be a big mood booster any time of the year.

If painting is too much work, you can also swap out your throw pillows or blankets for brighter colours. Duvets and pillow case covers are an easy way to change the appearance of your home without throwing out your current décor and or having to commit to a new style long-term.

Finally, hang up some of your favorite photos of you and your friends, family, or pets. Research shows that recalling times of happiness can provide a dose of happiness in a blue moment.

Don’t forget the kitchen

Eating more fruits and vegetables is a proven method for tackling many kinds of depression, including seasonal affective disorder. An easy and fast way to consume more fruits and vegetables is to make a morning smoothie. Embrace daily healthy eating by exploring new recipes online and from your friends. Cold months lend themselves perfectly to soups, stews and crockpot recipes. Try new ingredients, and invite your friends over to taste the results. Not only will the food feel good, but your company will, too! Even when your instinct is to avoid social situations, having friends and family over can be the push you need to feel more upbeat and happy.

And while you’re in the kitchen, check out your surroundings. If the room is highlighted with grey, steel appliances, consider adding pops of upbeat color and warm touches to brighten your mood. Paint the backsplash behind your sink a warm butter or khaki shade, add pops of green alongside wispy plants, or add bright coloured appliances like a teapot, coffee maker, or mug display. Even if you aren’t noticing the colors in a room at every moment, they can still impact your thoughts and emotions.

Put Some Soul into Your Surroundings

SADroom.jpg

Customize your home to give off positive vibes that boost your mood year-round. Surround yourself with things that inspire you like your favorite music, art you love, or quotes from authors.

Consider how music makes you feel. You can purchase and install a surround sound or multi-room music system to pipe in your favorite tunes whether you’re in the bathroom or the bedroom. A simple Bluetooth speaker works wonders too!

If you enjoy the outdoors but the lack of sun and warmth are keeping you indoors, bring the outside in. Set up a room or a corner where you can experience similar activities, like a trainer for your bicycle, yoga mat, or some free weights to keep you in-shape.

Last but not least, consider design schemes that will inspire a positive attitude. Put some soul into your surroundings. Choose decor that will help you build confidence, feel happy, or bring back memories. Start by making a list of things that you know make you smile, and then find ways to create an environment that replicates those same feelings.

While experts are still unsure the exact cause of seasonal affective disorder, whenever changes come around the corner (big or small) humans have an emotional response. You don’t have to be diagnosed with SAD to feel a bit of the blues during the colder, darker months. Luckily, SAD is very treatable and these home tips for managing feelings of depression can help anyone, any time of the year.

Post courtesy of Redfin

As a reminder, our tips are only suggestions and if your feeling of sadness persists, contact a therapist near you.