How to Prevent Seasonal Depression

Fall is fast approaching, which means fall festivities and cozy weather, but unfortunately it also brings daylight savings time on November 5th 2023. For people who experience seasonal affective disorder (SAD), also known as seasonal depression, this can be a difficult time of year. Symptoms of seasonal depression include fatigue, loss of interest in pleasurable activities, and intense sadness. It is not an uncommon circumstance, so if you experience this, you are far from alone. Luckily, there are things you can do to mitigate the intensity of your symptoms.

Tips for Mitigating Symptoms of Seasonal Depression

Utilize light therapy

While there is no definitive cause of SAD, diminished sunlight is thought to be a major contributor. Light boxes are designed to deliver bright light, simulating sunlight, to treat symptoms of SAD. You cannot use just any light, it needs to provide 10,000 lux of light and produce as little UV as possible. There are specific guidelines to using the lightbox delineating the best time of day and exposure times, so be sure to do your research before trying this method.  

Get outdoors

Spending time outdoors functions similarly to the lightbox, in that the goal is to maximize exposure to natural light. It is even better if you can do something active outdoors like taking a walk to provide a boost of endorphins. If that does not feel feasible, sitting outside and getting some sunlight and fresh air is a great approach too.  

Practice meditation

When most people hear about meditation, it generates a mental image of someone sitting in a lotus pose humming “omm”. While this is a valid approach to meditation, it is not the only option. Walking in nature while focusing on your breathing and intentionally taking in your surroundings is one form of meditation. Dynamic meditation is another great option for those who get restless trying to sit still because it uses physical movement as meditation. Research suggests coloring in a structured, symmetrical pattern facilitates a meditative state and soothes anxiety so coloring mandalas is another option for meditation. This is not an exhaustive overview of types of meditation, so if these do not resonate, consider these alternative forms of meditation to find one that works for you.   

Stay socially connected

As with any type of depression, isolating only adds fuel to the fire. Ensuring that some of your close contacts understand that you are depressed or that you anticipate having a hard time once winter comes is a great first step. You can also consider asking them to check on you with increased frequency, help you run errands or do chores, take regular walks with you, or whatever else feels helpful when you are depressed. Socializing does not have to mean anything big or fancy, even a quick call with a friend is better than complete isolation.   

Try therapy

If your symptoms persist or worsen, it is important to seek professional help. A mental health provider can offer therapeutic interventions such as talk therapy or medication. Common types of therapy for depression include Cognitive Behavioral Therapy (CBT), Psychodynamic therapy, and Mindfulness-Based Cognitive therapy. In fact, CBT has been adapted specifically for SAD as well. Not every therapy will work for every person, but there are multiple approaches available to treat SAD.   

Takeaway

Educating yourself on methods to prevent and mitigate symptoms of seasonal affective disorder is an important first step that you have already taken by reading this article. You can navigate the darkness of winter successfully by embracing preventive measures and taking advantage of the resources around you like community and professional support.      

Boundaries: What they are and how to set them

Boundaries are a cornerstone of any healthy relationship, romantic or otherwise. In an ideal scenario they are tools to make sure everyone involved in a relationship feels safe and comfortable. Boundaries are setting limits put in place to protect yourself from harm and distress. Boundaries exist in opposition to the concept of rules, which are restrictions put on others in an attempt to control someone else and are not part of a healthy relationship dynamic. In short, boundaries are “I will” and rules are “you won’t.”

What are healthy boundaries and how do I set them?   

Boundaries are relevant across various parts of our lives and there are five types including physical, time, emotional, material, and sexual. You are not obligated to justify why you have a given boundary but it does not hurt to give the context if you feel so compelled. Here is a brief description of each type of boundary:

Physical: boundaries that include personal space, physical touch, and physical needs like rest. Example: I don’t like hugs, can I offer you a handshake?

Time: boundaries that protect how you spend your time and how much of it goes to different types of commitments. Example: I cannot stay at work beyond my scheduled hours.

Emotional: boundaries that respect your feelings, energy, and emotional labor. Example: Spending quality time together is important for my emotional wellbeing, can we set aside a night to hang out without using our phones?

Material: boundaries that refer to your expectations around sharing items and possessions. Example: You can borrow my car during my work hours, but outside of work hours I need to be able to access it. 

Sexual: boundaries that define the type of sexual intimacy you want, how often, when, where, and with whom. Example: Let’s take time to get to know each other before engaging in physical intimacy. 

It is important to remember that the most effective boundaries reflect each individual's values and needs. With that in mind, let’s consider some reflection questions that may help you determine your boundaries in your relationships:

• How do you want to be touched and by whom? How do you want your family to physically interact with you, if at all? What about friends? Coworkers?

• How can you structure your time so you can attend to your responsibilities and also fulfill your own needs? How much alone time do you need, if any? How much time do you want to invest in sectors of your life like work, friendships, romance, etc.? 

• Are there any topics that make you feel uncomfortable to discuss and what are they? How does that comfort vary based on who you are with? Do you need to set different conversational boundaries for different relationships? Do you have any triggering topics you may want to set boundaries around?

• Do your social media feeds make you feel good? If not, what could be eliminated or added to change that? How do you consume news, and do you find that your consumption of it is more effective than it is draining? What role does media consumption play in your life? Is there any way it could be improved? How does consuming the media in your life at present make you feel?

• What activities/interactions boost your emotional energy? What drains it? Do you know how to tell when you cannot take on any more emotional weight?

• Which possessions would you prefer to keep private? Who is allowed to access those possessions, if anyone other than yourself? Are there certain times you would allow access to those possessions? What does that look like? 

• What makes you feel safe or unsafe during sex? What conditions will make you the most comfortable and at ease? 

The Danger of Misusing Boundaries

Recently, discussions about boundaries and therapy language have been in the news when Jonah Hill’s ex-partner, Sarah Brady, came out with texts between her and Hill. The texts show Hill misusing and weaponizing therapy language and boundaries in an attempt to control Brady. This incident emphasized the need for a deeper exploration of personal boundaries in the zeitgeist. In the text messages, Hill lists what Brady needs to avoid doing to respect his “boundaries,” including things like surfing with men and posting pictures in a bathing suit on social media despite the fact that both of those are parts of her job as a surfing instructor. The immediate red flag is that he is telling Brady what she can and cannot do, instead of explaining how her behavior makes him feel and how he will react if she does do those things. 

Understanding the purpose of personal boundaries is key to setting them effectively. The point of boundaries is to set healthy limits for oneself in order to protect one’s emotional wellbeing. Instead of explaining how he would react in response to Brady’s behavior, Hill attempted to dictate what Brady did. There are ways to work together to find a resolution that works for everyone, but none of those ways include one partner unilaterally deciding what is okay for everyone involved. Hill telling Brady what she can and cannot do and framing it as a boundary allows him to control her under the guise of “self-care.” This is an inappropriate usage of therapy language and boundary-setting. It is crucial to remember that therapy language, while powerful and transformative in a therapeutic context, should never be used to undermine or coerce others. 

Takeaway

Personal boundaries are an integral part of healthy relationships and self-care. They define what is acceptable and unacceptable in our interactions with others by defining our own reactions to others instead of controlling what other people do. By understanding and respecting personal boundaries, you can establish clear parameters to promote mutual trust and autonomy. It is essential to communicate boundaries effectively and listen actively to others’ boundaries. Boundaries are not about building walls but rather about defining the space where you can thrive while maintaining healthy and fulfilling relationships. If you feel unsure of how to approach determining, setting, and communicating boundaries, consider working with a therapist who can guide you through the process.      

I Think I Have ADHD, Now What?

If you suspect that you may have Attention-Deficit/Hyperactivity Disorder (ADHD), you may feel overwhelmed and uncertain about what to do next. ADHD is a neurodevelopmental disorder that affects children and adults, and it can significantly impact various aspects of life, including work, school, relationships, and daily functioning. If you suspect you have ADHD, take proactive steps to seek assessment, diagnosis, and appropriate interventions. This blog post will provide a comprehensive guide to help you navigate next steps and offer resources for those who experience ADHD symptoms.

Education and Self Assessment

The first step is to educate yourself about ADHD and assess your symptoms. You can start by taking a reputable self-assessment tool, such as the Adult ADHD Self-Report Scale (ASRS), to understand your symptoms and their severity. Remember that self-assessment tools are not diagnostic but they may provide valuable information to be further discussed with a qualified healthcare professional.

Seek Professional Evaluation

If you suspect you have ADHD, it's crucial to seek a professional evaluation from a psychiatrist, psychologist, or neurologist who is experienced and qualified in diagnosing ADHD. A comprehensive evaluation typically includes a thorough clinical interview, a medical and psychiatric history review, and an assessment of ADHD symptoms. It may also entail other evaluations, such as cognitive testing or rating scales.

Educate Yourself about Treatment Options

ADHD is a treatable condition, and various evidence-based treatment options are available, including medication, therapy, and behavioral interventions. Educating yourself about these options is essential, and working with your healthcare professional to develop a treatment plan tailored to your needs and preferences. It's also important to understand the potential benefits, risks, and side effects of ADHD medications and to carefully follow the prescribed treatment plan.

Locate an ADHD Specialist

If you receive a diagnosis of ADHD, it may be important to you to work with qualified healthcare professionals who specialize in ADHD to develop and execute a treatment plan. ADHD specialists may include psychiatrists, psychologists, therapists, or other mental health professionals with expertise in ADHD treatment. They can provide tailored interventions, such as medication management, therapy, or behavioral strategies to address your unique needs and challenges associated with ADHD. Sometimes, you may find professionals that provide both diagnostic and treatment services.

Develop Coping Strategies and Lifestyle Modifications

Developing coping strategies and lifestyle modifications can help manage ADHD symptoms. Coping strategies may include time management techniques, organization skills, creating a structured routine, setting realistic goals, and managing stress. Adopting a healthy lifestyle, including regular exercise, a healthy diet, and adequate sleep can also support overall well-being and help manage ADHD symptoms.

Seek Support and Connect with Others

ADHD can be challenging to manage on your own, and seeking support from others is important. This may include talking to trusted friends or family members, joining support groups or online communities for individuals with ADHD, or working with a therapist to address the social-emotional and psychological challenges associated with ADHD. Connecting with others who share similar experiences can provide validation, understanding, and valuable tips for managing ADHD symptoms.

Learn to Advocate for Yourself

Advocacy and self-empowerment are paramount to effectively managing ADHD. Educate yourself about your rights, accommodations, and available educational, work, or community resources. Develop self-advocacy skills to communicate your needs effectively and assertively, and seek resources and support services to help you navigate challenges and access appropriate accommodations or services. It's important to be proactive in advocating for yourself and seeking the support you need to thrive with ADHD.

Takeaways

If you suspect that you have ADHD, it's essential to take proactive steps to seek evaluation, diagnosis, and appropriate interventions. Educating yourself and developing a way to manage your ADHD in a way that resonates with you can bring lasting impacts on you and your interpersonal relationships. Remember, you are not alone; resources and support are available to help you with ADHD.