Holistic Therapy Tips For Depression & Seasonal Affective Disorder

November 6, 2020 Taylor Hornbeck

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Holistic Therapy Tips For Depression & Seasonal Affective Disorder

As we near the time of Seasonal Affective Disorder (SAD) and depression I wanted to have a conversation around holistic tips to combat these subjects. Both of those subjects can overlap so ideally we need to keep working on our depression plans and also have a plan in place for when things feel extra overwhelming. It’s important that we know what to look for when it comes to Seasonal Affective Disorder. If you’re feeling symptoms such as low mood, isolated behaviours, difficulty sleeping or getting out of bed, irritability, or generally just feeling down you may be experiencing SAD.

Intentional Care

If you are experiencing the above symptoms then I encourage you to have a plan in place to deal with your symptoms. By no means does the plan need to be perfect because oftentimes people who experience SAD will struggle to manage. In an effort to not overwhelm you with all of the things you can do to manage your depression, I’m going to keep these tips short and sweet. Starting with a small plan will allow you to do what you can. You intentionally do something for yourself in an attempt to lift yourself up. Even when we are at our lowest energy point I believe that there are still small things that can help us. I’m not implying that we need to do everything however I believe it can be harmful when we tell ourselves that we can do nothing. An example of this is, if you are struggling to get out of bed everyday then I would encourage you not to give in to the temptation of staying in bed because it feeds the negative behaviours. Instead, I would encourage you to set a small goal of getting out of bed even if that means just moving to the couch. Small actions can go a long way overtime.

Optimize Your Energy

Having low energy is a major factor in both Seasonal Affective Disorder and depression. When you are experiencing low energy I would encourage you to spend the energy you do have on things that have a higher return for you. For example, if you in a period where your energy is low and making it to the couch was a lot for you and you can’t think about making food for yourself then try to reach for quick foods that will provide you with energy such as fruits, veggies, nuts, etc instead of foods that may be highly processed, high in sugar or have a lot of carbs. The highly processed foods will make you feel more depressed in the end. Reach for healthy and whole foods as much as you can to optimize the energy you possess at the time.

Give Yourself Permission to Rest

During the times where you feel low energy or low mood then give yourself the grace of allowing yourself to rest. It’s completely acceptable to rest when you feel like you need it. If you are feeling like you need downtime then give yourself permission to do that. It’s important that you don’t beat yourself up over this because rest is such a vital part of recovery in any aspect of life. Appreciate yourself and your body for trying to get you through an episode of Seasonal Affective Disorder or depression. It’s perfectly okay that your best in the moment may not be what you would choose as your best if you were having an ideal day. The more we talk down to ourselves the less progress we make to get ahead.

Seasonal Affective Disorder and depression are things that affect numerous individuals. There is nothing to be ashamed of while you are dealing with it. Accept how you are in the moment and know that you will get better but it doesn’t all need to happen in the moment. Take some pressure off yourself and allow yourself the grace of recovering in whatever way works for you. By following these tips you can help yourself feel better faster.

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Holistic Therapy For Seasonal Affective Disorder: How To Stay Emotionally Resilient

October 6, 2020 Brandi Jackson

Welcome to the most wonderful time of the year. In many places the weather is becoming cooler, the holidays are coming, the time of daylight hours will be shifting, the foods we eat are even within a transition. There’s a lot changes that come into play for most during the fall and winter months.

What About Your Mood?

Your mood is often more vulnerable during the fall and winter as the transition of time, season, daylight, sleep, holidays, and interpersonal relationship is all called into transition for most people. Your mood is likely to have more highs and lows with a great season of transition. We also must consider the current and real experience of COVID 19, Quarantine, Home Schooling, Election Season, and how that also impacts this fall and winter.

This is a big thought and question to ponder? How can you best stay healthy and safe? How can you thrive through this winter and minimize/ prevent your risk of Seasonal Affective Disorder?

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of Depression that is related to change of season and daylight, which effects mood and energy. You may find that you generally feel higher levels of depression and sadness during the window of SAD. The window where seasonal Affective Disorder is most prominent is during the months of November and ongoing through February depending on the person, stressors sleep patterns, nutrition patterns, and available support network.

Seasonal Affective Disorder Symptoms

Seasonal Affective Disorder has a distinct set of symptoms that usually overlap with Depression symptoms as well. Some of the symptoms that may be easier to self-monitor are listed below.

Increased experience of low energy and feeling tired often
Low interest to do the activities you previously enjoyed
Social Isolation and avoidance
Irritable mood and emotional sensitivity
Feeling hopeless or guilty
Difficulty concentrating
Low sex drive
Brain fog

Holistic Therapies For Seasonal Affective Disorder

Light Therapy: Seasonal Affective Disorder has been treated with light therapy in 2 primary ways, the first way is to open the blinds to allow natural light exposure to occur daily for natural vitamin D support which correlates back to mood management. You can also find light therapy lamps for daily light therapy practice indoors while at home or at your workspace.

Vitamin D Supplementation: Also taking Vitamin D in supplement form can be very helpful for maintaining a certain amount of vitamin D in your blood system as a baseline through the winter months. This helps maintain a preventative approach to keeping your vitamin D established at a certain level during the fall and winter season.

Exercise: Try to keep your fitness practice in good shape. Consider going for daily wellness walks, doing daily yoga or indoor cardio. Your body will naturally produce cortisol, serotonin, and additional endorphins that will naturally support your mood management and potentially prevent SAD or reduce impact of Seasonal Affective Disorder.

Support Circle: Reach out to friends, family during, and your natural supports during the SAD Season as much as feels appropriate for you to feel that your practicing healthy and supportive social interactions. Isolation is vulnerability when it comes to likely increase of depression symptoms. Humans are social creatures and without enough social interactions there is a posed risk for your sense of wellness.

Self Care: Having a winter self care practice is priceless! Be sure to look forward to updating your self-care routine as the seasons change and your routine is likely to change. You want to keep your self care practice as relevant to your present needs versus doing what may have been practical for the previous season.

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Seasonal Depression: How to Take Back Control and Feel Good Right NOW! Ripped From Real Life

November 17, 2019 Brandi Jackson

Seasonal Depression: How to Take Back Control and Feel Good Right NOW!

As the weather becomes colder and the hours of daylight become shorter, you may feel increased seasonal depression. Has your doctor ever shared with you that you may have ‘seasonal affective disorder’? Have you ever felt the following symptoms during the fall, which worsen during the winter, and then conclude with the increased sunshine of spring? It is imperative you visit your healthcare provider or contact your therapist and do not diagnose yourself.

· Sadness and gloomy perspectives

· Agitation and irritability

· Anxiety and nervousness

· Isolating from others

· Low energy and fatigue

· Lack of interest in activities that once excited you

· Trouble relaxing and sleeping peacefully throughout the night

· Changes in your appetite, desire to consume carbohydrate, and weight

· Challenges with concentrating and focusing

· Social withdrawal and tendency to hibernate

Did you know that women are four times more likely than men to feel such symptoms? This is particularly true for younger women with a family history of depression who live further away from the equator (e.g., New England or Alaska). However, we cannot allow seasonal depression to affect our quality of life. It is time to take back control of our happiness and naturally feel better this holiday and winter season! In this article, we will discuss five tips to help you prevent and overcome seasonal depression this winter season. We also need to ensure we are taking the time to improve our health and wellness so that we may keep our immune system healthy to prevent winter illnesses.

Try incorporating these five self-care techniques into your morning and daily routine to start your day stronger and feeling even more fabulous.

Eat A Nutritious Diet Regularly to Boost Your Energy

Are you tracking your Mood Food Situation? Are you ensuring that you are eating local and organic produce to help you feel increased energy?

Rather than opting for a quick drive-through junk and processed food option, are you scheduling time to prepare nutritious meals with healthy ingredients? Not only would you become closer to your weight goals, you would also improve your energy and immunity. You will also be able to improve your concentration when you enjoy Whole Foods. Going mostly plant-based and consuming locally sourced organic foods that are in season can be easy. If you are unable to run to the store yourself, then consider the various options for grocery delivery. Be sure to include the following fruits and vegetables as part of your weekly grocery list:

Fruits

· Pears

· Apples

· Oranges

· Cranberries

· Pomegranates

· Tangerines

Vegetables

· Pumpkins

· Mushroom

· Spinach

· Broccoli

· Winter squash

· Sweet potato

Try these healthy recipes from my FREE “MAKE IT EASY” 7-day meal plan to help you enjoy eating healthier plant based meals this season!

Stay Hydrated

Are you drinking at least 8 eight-ounce cups of water daily? Try not to add sugar into your water. If you are looking for a more flavored water, then have you tried embracing a caffeine-free herbal tea for your morning or bedtime routine? Not only will help you help stay hydrated and healthy, you will also help increase your beautiful glow. If you find yourself tending to overeat and craving increased carbohydrates, then drinking more water and tea can help fill you up to reduce your desire to overeat. Perhaps, you could consider a ginger tea for those powerful anti-inflammatory and anti-oxidant medicinal properties to help soothe your threat.

Meditate and Relax

Have you tried lighting your favorite soy-based candle or applying your favorite scented essential oil? Aromatherapy can help invigorate your mood, especially when you are feeling the winter blues. Also, try meditating for at least five minutes every morning. Breath, relax, and try to help your mind and body awake. You can also meditate during the day to help alleviate any feelings of tension or stress.

Be sure you also practice daily gratitude. Conclude your day by journaling and reflecting on three detailed reasons why you are grateful and what went well during the day. Then, try to listen to a relaxing sleep story or sleep time meditation guide to help you focus and switch off your mind for a restful sleep. At least hours of sleep is essential for increased focus, a more positive mood, and a healthier metabolism.

Exercise Daily

Are you trying to exercise for at least ten minutes each day? Consider the following energizers to help you also get your steps in and stay in shape:

· 8 burpees or walking burpees

· 20 jumping-jacks or walking jacks

· 20 sit-ups

· 20 squats

· 2-minute jog in place

Have you considered ice skating, going for a walk or hike, dancing, skiing, or enjoying the other wintertime physical exercises with your friends and family? Not only would this be an excellent way for you to socialize and bond with your loved ones, but you would also be able to reduce your stress and achieve your health and wellness goals.

I hope you enjoyed learning tips to handle Seasonal Affective Disorder. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice for the winter season.

Glow in. Glow Out.

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You could also consider joining my Online Glow Fit Life Group Wellness Program. Each month, we will discuss ways for you to eat healthier, exercise better, decrease your stress more effectively, increase your energy daily, and track your progress along your journey towards a healthier and happier you. You could also consider signing up for your free ten-minute wellness consultation session to help you glow and live a happier lifestyle. Together, let’s use our Online Therapy and Wellness Coaching sessions to help you overcome your seasonal depression so that you may live your best life during this holiday season and to help you start fresh during the start of the new year.

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