Currently viewing the tag: "Depression"

The Crazy Plant Lady

By On · Add Comment · In Columns

What Is Seasonal Affective Disorder?

Why It Occurs and Things You Can You Do To Help It

by Ana Morlier

Seasonal Affective Disorder (SAD) is a prevalent condition that persists from early winter to spring, sometimes even starting in fall. While some might label it as “winter blues” or a mood fluctuation, it’s officially recognized in the DSM-5 as a form of depression by the American Psychological Association, underscoring its seriousness. January, coinciding with Earth’s farthest point from the sun (perihelion), often exacerbates symptoms for those with SAD.

Symptoms of SAD include increased duration of sleep, reduced energy levels, withdrawal from social interactions, feelings of sadness, listlessness, or a persistent low mood. It’s crucial to pay close attention if these symptoms persist for multiple days or weeks, or if they start hindering your ability to engage in activities you typically find enjoyable. Seeking assistance from your primary care provider is highly recommended in such cases!

Why does SAD Occur?

Diminished exposure to light disrupts the body’s circadian rhythm, heightening the vulnerability to depression by causing a decrease in serotonin levels. The altered rhythm also impacts the regulation and release of melatonin, further influencing sleep patterns and subsequently affecting mood.

Treatments

Vitamin D is recognized as a valuable remedy for SAD as it is linked to increased serotonin levels, particularly when consumed in enjoyable forms like delicious gummy supplements! Invite fun-gi into your diet by incorporating mushrooms into your meal as a great way to boost your vitamin D intake. Additionally, consider vitamin-fortified milk products.

Seeking guidance from a primary care physician or therapist is also important for managing symptoms. Primary care doctors can offer referrals to other specialists or resources that can assist with treatment. Therapists, specifically, can provide invaluable coping strategies for navigating the challenging times when depression feels most overwhelming. Additionally, free platforms such as Therapist Aid, Buddy Help, and 7 Cups offer support and various resources to help individuals dealing with SAD find assistance and strategies to cope.

A more commonly used strategy is light therapy. Light therapy involves using a specialized light source such as a light box or lamp for around 20 to 30 minutes. It’s particularly beneficial when used upon waking up as it aids in regulating the melatonin cycle. For specialized recommendations and further directions, discuss using light therapy with a doctor or therapist.

Furthermore, fostering self-compassion is vital. Instead of being hard on yourself for not accomplishing major tasks, break them down into smaller, manageable tasks. Recognize that regulating mood and overcoming SAD takes time and requires support. Being kind to yourself throughout the process is key to making progress and managing symptoms effectively.

Mindful walks, where you focus on the present moment and your surroundings, can be incredibly soothing and beneficial for managing SAD.

Similarly, engaging in mindful gardening and plants allows for a calming and grounding experience.

Visiting a greenhouse or other gardens not only provides movement but also introduces a change of scenery and routine, offering exposure to natural elements and greenery, which can have a positive impact on mood and well-being. These activities encourage a connection with nature and promote relaxation.

Picking out some indoor plants,  such as Snake Plants, Philodendrons, Pothos, Ivy, Rex Begonias, and Anthurium, will help brighten your home and brighten your mood.

Indoor plants help clear the air of toxins and can also increase humidity levels and help regulate the temperature inside closed spaces, such as a home or office. This helps our brains feel more content and uplifted.

Seasonal affective disorder warrants serious consideration. During winter, prioritizing self-care is essential, particularly amidst holiday-related anxieties. Experiment with the approaches above, document what resonates with you in a journal, and remember that progress takes time. Take care of yourself during this frosty season!

*Credit to Credit to National Day Calendar, John Hopkins Medicine, Sarah Vanbuskirk or Verywell Mind, Bethany Juby of Healthline, and ChatGPT for spell check.

Ask Dr. Lo – Depression

By On · Add Comment · In Columns

by Dr. Thomas K. Lo

Depression is a serious mental health condition, and women are twice as likely as men to be diagnosed with it. Depression is not a normal part of being a woman. Most women, even those with the most severe depression, can get better with treatment.

So What is Depression?

Depression is when you feel sad (including crying often), empty, or hopeless most of the time (or losing interest in or taking no pleasure in daily activities) for at least two weeks. Depression can affect your ability to work, go to school, or have relationships with friends and family. Depression is one of the most common mental health conditions in the United States. It is an illness that involves the body, mood, and thoughts. It can affect the way you eat and sleep, the way you feel about yourself, and the way you think about things and others.

Depression is different from feeling “blue” or “down” or just sad for a few hours or a couple of days. Depression is also different from the grief that we can experience over losing a loved one or experiencing sadness after a trauma or difficult event.

Depression is Categorized in Different Ways

Major depressive disorder, also called major depression, is a combination of symptoms that affects a person’s ability to sleep, work, study, eat, and enjoy hobbies and everyday activities.

Dysthymic disorder, also called dysthymia, lasts for two years or more. The symptoms are less severe than those of major depression but can prevent you from living normally or feeling well.

Other types of depression have slightly different symptoms and may start after a certain event. These types of depression include:

Psychotic depression — a severe depressive illness, happens with some form of psychosis, such as a break with reality, hallucinations, and delusions.

Postpartum depression —diagnosed when a new mother has a major depressive episode after delivery. Depression can also begin during pregnancy, called prenatal depression.

Seasonal affective disorder (SAD) — a depression during the winter months, when there is less natural sunlight.

Bipolar depression — the depressive phase of bipolar illness and requires different treatment than major depression.

Who Gets Depression?

Depression is more than twice as common for African-American, Hispanic, and white women compared to Asian-American women. Depression is also more common in women whose families live below the federal poverty line.

What Causes Depression?

There is no single cause of depression. There are many reasons why a woman may have depression. Here are a few of those reasons: (1) Women with a family history of depression may be more at risk, but depression can also happen in women who don’t have a family history of depression; (2) In someone who has depression, parts of the brain that manage mood, thoughts, sleep, appetite, and behavior may not have the right balance of chemicals; (3) Changes in the female hormones estrogen and progesterone during the menstrual cycle, pregnancy, postpartum period, perimenopause, or menopause may all raise a woman’s risk for depression. Having a miscarriage can also put a woman at higher risk for depression; (4) Serious and stressful life events, or the combination of several stressful events, may trigger depression in some people. Examples of stressful events may include trauma, loss of a loved one, a bad relationship, work responsibilities, caring for children and aging parents, physical or mental abuse, and other life circumstances; (5) Dealing with a serious health problem, such as stroke, heart attack, or cancer, can lead to depression. Some medical illnesses, like Parkinson’s disease, hypothyroidism, and other diseases can cause changes in the brain that can trigger depression; (6) Women who feel emotional or physical pain for long periods are much more likely to develop depression. The pain can come from a chronic (long-term) health problem, accident, or trauma.

What are the Symptoms of Depression?

Not all people with depression have the same symptoms. Some might have only a few symptoms, while others may have many. How often symptoms happen, how long they last, and how severe they are will likely be different for each person.

If you have any of the following symptoms for at least two weeks, you may want to talk to someone who can help you: Feeling sad, “down,” or empty, to include crying often; Feeling hopeless, worthless or useless; Losing interest in hobbies and activities that you once enjoyed; Decreased energy; Difficulty staying focused, remembering, or making decisions; Sleeplessness, early morning awakening, or oversleeping and not wanting to get up; Lack of appetite that leads to weight loss or eating to feel better, leading to weight gain; Thoughts of hurting yourself; Thoughts of death or suicide; Feeling easily annoyed, bothered, or angered; Symptoms can also be constant physical symptoms that do not get better with treatment, such as headaches, upset stomach, and pain that does not go away.

Can Exercise Help Treat Depression?

Researchers think that exercise may work better than no treatment at all to treat depression, and they think that exercise can help make depression symptoms happen less often or be less severe. People with depression often find it very difficult to exercise, even though they know it will help make them feel better.  Walking is a good way to begin exercising if you have not exercised recently.

Are there Other Natural or Complementary Treatments for Depression?

Researchers continue to actively study natural and complementary treatments for depression. They have found that natural or complementary treatments that have little or no risk, like exercise, meditation, and relaxation training, may help improve your depression symptoms and usually will not make them worse.

If you are struggling with some of the symptoms listed above and would like a free evaluation, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650. Dr. Lo uses a non-invasive way to analyze the body to determine the underlying causes of ill or non-optimum health. We also offer free seminars, held at the office on rotating Tuesdays and Thursdays. The office is located at 7310 Grove Road, Suite 107, Frederick, MD. Check out the website at www.doctorlo.com.

 

*Resource for the article was the Office on Women’s Health (OWH).