Category: Grief

Seasonal Affective Disorder (SAD): Recognizing and Managing Winter Depression

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As the days grow shorter and the temperatures drop, many people find themselves feeling a bit more tired, unmotivated, or down than usual. For some, however, these seasonal changes bring on a deeper and more profound sense of sadness, lethargy, and withdrawal—a condition known as Seasonal Affective Disorder (SAD). SAD is a type of depression that follows a seasonal pattern, most often occurring in the fall and winter months. Understanding the symptoms of SAD and exploring effective ways to manage it can make a significant difference for those affected by this condition.

At Southend Psychiatry, we’re here to help you recognize the signs of SAD and provide support through therapies, lifestyle changes, and treatment options that can bring relief and restore balance during the darker months.

Recognizing the Symptoms of Seasonal Affective Disorder

Seasonal Affective Disorder often begins in late fall and can persist until spring. Its symptoms can range from mild to severe and typically include:

  • Low Mood: Persistent feelings of sadness, hopelessness, or apathy.
  • Lethargy and Fatigue: A strong sense of tiredness and low energy, even after a full night’s sleep.
  • Increased Sleep: A tendency to sleep more than usual, often feeling like it’s never enough.
  • Weight Gain and Appetite Changes: Increased cravings for carbohydrates and comfort foods, which can lead to weight gain.
  • Social Withdrawal: Reduced interest in social activities, hobbies, and connections with others.
  • Difficulty Concentrating: A feeling of “brain fog” or trouble focusing on tasks.

These symptoms can disrupt daily life, making it difficult to maintain routines, work effectively, and engage in relationships. While it’s normal to feel some adjustment as the seasons change, people with SAD experience symptoms that significantly impact their quality of life.

What Causes Seasonal Affective Disorder?

Although the exact causes of SAD are still being studied, several factors appear to contribute to this condition:

  • Reduced Sunlight Exposure: Shorter days and less sunlight can disrupt your body’s internal clock, leading to feelings of fatigue and depression. Sunlight exposure plays a crucial role in regulating mood by impacting serotonin production and melatonin levels.
  • Circadian Rhythm Disruption: Our bodies rely on sunlight to maintain a consistent sleep-wake cycle. When daylight hours decrease, the disruption of this natural rhythm can affect our mood and energy.
  • Serotonin and Melatonin Imbalance: Reduced sunlight can lead to lower serotonin levels, impacting mood and emotional stability. Melatonin production, which helps regulate sleep, may also increase during darker months, contributing to sleepiness and lethargy.

Managing Seasonal Affective Disorder: Therapies, Lifestyle Changes, and Support Options

If you recognize the symptoms of SAD in yourself or a loved one, there are several effective treatment and management strategies to consider. Here are some approaches to help reduce the impact of SAD and enhance your mental well-being:

1. Light Therapy

  • Light therapy is one of the most effective treatments for SAD. This involves sitting in front of a specially designed light box that mimics natural sunlight, typically for about 20-30 minutes each morning. Light therapy can help regulate your body’s sleep-wake cycle, boost serotonin levels, and alleviate symptoms of SAD.
  • When using a light box, make sure to choose one with at least 10,000 lux of light and follow your doctor’s recommendations for usage.

2. Therapy and Counseling

  • Cognitive Behavioral Therapy (CBT) is highly effective for treating SAD. CBT helps you identify and change negative thought patterns and behaviors that contribute to feelings of depression. Through CBT, you can develop coping skills to manage symptoms and improve your overall mental health.
  • At Southend Psychiatry, our licensed therapists specialize in providing support for individuals with SAD and other forms of depression. A personalized approach to therapy can empower you to manage your symptoms more effectively.

3. Medication

  • In some cases, medication may be recommended to help manage the symptoms of SAD. Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), can help boost serotonin levels and improve mood.
  • If you’re considering medication, speak with a psychiatrist or healthcare provider who can assess your specific needs and help you find the most suitable treatment options.

4. Vitamin D Supplementation

  • Reduced sunlight exposure during the winter months can lead to lower levels of vitamin D, which may contribute to feelings of depression. Taking a vitamin D supplement can help boost your mood and energy levels, especially if you’re not getting enough sunlight.
  • Consult your healthcare provider for guidance on the right dosage for you.

5. Lifestyle Changes

  • Exercise: Regular physical activity, particularly outdoors, can significantly improve mood and energy levels. Even a short walk outside on a bright winter day can make a difference.
  • Healthy Diet: Focus on nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains. Limiting sugar and processed foods can help prevent energy crashes and maintain stable blood sugar levels.
  • Sleep Routine: Aim for a consistent sleep schedule by going to bed and waking up at the same time each day. Good sleep hygiene practices, such as limiting screen time before bed, can also improve your sleep quality.

6. Social Support and Connection

  • Staying connected with friends, family, and community can help alleviate feelings of isolation that often accompany SAD. Even if you don’t feel like socializing, spending time with supportive people can provide comfort and lift your mood.

Don’t Let SAD Keep You in the Dark—Seek Support

If you’re struggling with symptoms of Seasonal Affective Disorder, remember that you’re not alone. SAD is a common condition, and there are effective treatments and support options available. By recognizing the signs, seeking appropriate treatment, and making small lifestyle adjustments, you can minimize the impact of SAD and enjoy a brighter, more balanced winter season.

At Southend Psychiatry, we’re committed to helping you find relief from SAD and other mental health challenges. Reach out to us today to learn more about how we can support you on your journey to better mental health.

Ready to Take Control of Your Mental Health?

If you or someone you know is struggling with Seasonal Affective Disorder, contact Southend Psychiatry for a consultation. Our experienced team of mental health professionals is here to provide personalized support and guidance. Don’t let SAD keep you from living fully—let us help you find light in the darker months.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

What is Cognitive Behavior Therapy (CBT) and How Can it Help Me?

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Cognitive behavioral therapy (CBT) is a form of effective psychological treatment for depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. 

Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications, referenced at ada.org.

According to the American Psychological Association, the core concepts of CBT include:

  • psychological issues are partly based on unhelpful ways of thinking
  • psychological issues are partly based on learned patterns of behavior
  • those living with these issues can improve with better coping mechanisms and management to help relieve their symptoms

Healthline provides some of the most popular techniques used in CBT:

  • SMART goals. SMART goals are specific, measurable, achievable, realistic, and time-limited.
  • Guided discovery and questioning. By questioning the assumptions you have about yourself or your current situation, your therapist can help you learn to challenge these thoughts and consider different viewpoints.
  • Journaling. You might be asked to jot down negative beliefs that come up during the week and the positive ones you can replace them with.
  • Self-talk. Your therapist may ask what you tell yourself about a certain situation or experience and challenge you to replace negative or critical self-talk with compassionate, constructive self-talk.
  • Cognitive restructuring. This involves looking at any cognitive distortions affecting your thoughts — such as black-and-white thinking, jumping to conclusions, or catastrophizing — and beginning to unravel them.
  • Thought recording. In this technique, you’ll record thoughts and feelings experienced during a specific situation, then come up with unbiased evidence supporting your negative belief and evidence against it. You’ll use this evidence to develop a more realistic thought.
  • Positive activities. Scheduling a rewarding activity each day can help increase overall positivity and improve your mood. Some examples might be buying yourself fresh flowers or fruit, watching your favorite movie, or taking a picnic lunch to the park.
  • Situation exposure. This involves listing situations or things that cause distress, in order of the level of distress they cause, and slowly exposing yourself to these things until they lead to fewer negative feelings. Systematic desensitization is a similar technique where you’ll learn relaxation techniques to help you cope with your feelings in a difficult situation.

How CBT Can Help

Healthline states that typical CBT treatment often involves the following:

  • recognizing how inaccurate thinking can worsen problems
  • learning new problem-solving skills
  • gaining confidence and a better understanding and appreciation of your self-worth
  • learning how to face fears and challenges
  • using role play and calming techniques when faced with potentially challenging situations

The goal of these techniques is to replace unhelpful or self-defeating thoughts with more encouraging and realistic ones.

CBT can help with a range of things, including:

  • depression
  • substance misuse
  • post-traumatic stress disorder (PTSD)
  • anxiety disorders, including panic disorder and phobia
  • obsessive-compulsive disorder (OCD)
  • schizophrenia
  • bipolar disorder
  • eating disorders

CBT can also help with:

  • grief and loss
  • chronic pain
  • insomnia
  • relationship difficulties like a breakup or divorce
  • a serious health diagnosis, such as cancer

If you are interested in Cognitive Behavioral Therapy, SouthEnd Psychiatry is here for you. Our amazing team of licensed therapists are ready to walk along side you in this journey. 

Contact Southend Psych today to inquire about appointment availability and get you on your way to a better place.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Grief and the Holidays: 5 Practical Tips to Help Cope

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Grief is complicated. It is ever-changing and unique for each person going through it. Coping can sometimes feel overwhelming… especially during the holiday season when certain songs are played or when special festive decorations bring back memories with that loved one. 

You are not alone.

Our hearts can feel conflicted between the joy of the season and the painful feelings of our own loss. Family gatherings, holiday traditions, and memories of years past all seem to contribute to these distressing emotions.

There is hope.

Although totally removing our feelings of loss is not possible; there are ways we can help reduce some of that internal conflict and even make our experiences enjoyable.

1. Plan Ahead

Psychology Today offers this guidance: “Often, the anticipation over how hard something is going to be is worse than the actual event. So while that holiday dinner may only last two hours, you could easily spend three weeks dreading it. Create a simple plan for how you’ll get through the holidays to avoid extending your anguish. Drive yourself to holiday functions or ride with a trusted friend who will take you home whenever you want. Just knowing you can easily leave at any time can help you enjoy the activity much more than you would if you felt stuck.”

Certain holiday roles may need to be filled when those have been vacated by loss. Planning ahead can help avoid unexpected sorrow. Consider who might fill those empty spaces before the moment arises.

2. Honor Traditions and Memories

A helpful way to keep your loved one’s memory present is to continue practicing holiday traditions. You can also find ways to honor those who are no longer here by dedicating time to remember and celebrate them. Grief.com gives us these examples:

  • A prayer before the Holiday dinner, about your loved one.
  • Light a candle for your loved one.
  • Create an online tribute for them.
  • Share a favorite story about your loved one.
  • Have everyone tell a funny story about your loved one.

3. Allow Yourself to Feel

We all grieve in our own unique way. There is no right or wrong way. You may even experience different emotions from year to year. That’s okay. Laugh and embrace joy when it comes. Grieve and mourn when those feelings arise. It is important to acknowledge all of our feelings and to not avoid them. 

Developing healthy coping skills can help walk us through these moments:

  • Go for a walk 
  • Start or continue journaling
  • Deep breathing
  • Practice yoga/meditation
  • Speak positive affirmations to yourself

4. Volunteer

Doing something to help another can lift a grieving spirit. We can draw comfort from doing good to others. Even in the midst of our grief, we have so much to offer to those in need:

  • Donate to a family in need. 
  • Volunteer at a shelter or soup kitchen. 
  • Invite a guest to holiday dinner that might otherwise spend it alone.
  • Support another who is also grieving a loss.

5. Ask for Help

Surround yourself with friends, family, and coworkers who love and support you. Reminding loved ones that this time is difficult and sharing your holiday plans with them can help. It can also be extremely valuable to reach out for professional talk therapy. If you are struggling with grief and the complicated feelings that arise during the holidays, don’t be afraid to seek professional help.

Southend Psychiatry is here as you navigate the pressures, demands and triggers of the holidays. We can come alongside you to offer support and help. Contact Southend Psych today to inquire about appointment availability and get on your way to a better you.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

 

Suicide Prevention: Know the Warning Signs

Posted on by NM

Currently in the US, there is not an effective and accessible central crisis response system that will connect people to the treatment and the support they need. This needs to change and The National Alliance of Mental Health (NAMI) is dedicating September’s Suicide Prevention Awareness Month to advocate for better mental health care including support systems and accessible treatment.

Noticing signs of possible mental illness isn’t always easy since there is not a generic test one would take on their own without a professional. Feelings and thoughts of suicide happen in just about every background, race, age and demographic and is often the result of an untreated mental health condition.

NAMI teaches readers about the warning signs listed below of mental health distress.

Each illness has its own symptoms, but common signs of mental illness in adults and adolescents can include the following: 

  • Excessive worrying or fear 
  • Feeling excessively sad or low 
  • Confused thinking or problems concentrating and learning 
  • Extreme mood changes, including uncontrollable “highs” or feelings of euphoria 
  • Prolonged or strong feelings of irritability or anger 
  • Avoiding friends and social activities 
  • Difficulties understanding or relating to other people 
  • Changes in sleeping habits or feeling tired and low energy 
  • Changes in eating habits such as increased hunger or lack of appetite 
  • Changes in sex drive 
  • Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don’t exist in objective reality) 
  • Inability to perceive changes in one’s own feelings, behavior or personality (”lack of insight” or anosognosia) 
  • Overuse of substances like alcohol or drugs 
  • Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing “aches and pains”) 
  • Thinking about suicide 
  • Inability to carry out daily activities or handle daily problems and stress 
  • An intense fear of weight gain or concern with appearance 

Mental health conditions can also begin to develop in young children. Because they’re still learning how to identify and talk about thoughts and emotions, children’s most obvious symptoms are behavioral. Symptoms in children may include the following: 

  • Changes in school performance 
  • Excessive worry or anxiety; for instance, fighting to avoid bed or school 
  • Hyperactive behavior 
  • Frequent nightmares 
  • Frequent disobedience or aggression 
  • Frequent temper tantrums 

If you or someone you love is displaying some of the warning signs above, there are proven steps to take when navigating a crisis.

Navigating a Mental Health Crisis (cited from NAMI.org)

  • Talk openly and honestly. Don’t be afraid to ask questions like: “Do you have a plan for how you would kill yourself?” 
  • Remove means such as guns, knives or stockpiled pills 
  • Calmly ask simple and direct questions, like “Can I help you call your psychiatrist?” 
  • If there are multiple people around, have one person speak at a time
  • Express support and concern 
  • Don’t argue, threaten or raise your voice 
  • Don’t debate whether suicide is right or wrong 
  • If you’re nervous, try not to fidget or pace 
  • Be patient 

Southend Psych is here as you navigate the complexities of today. We can come alongside you or your loved one to offer support and help. Contact Southend Psych today to inquire about appointment availability and get on your way to a better you.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Childhood Emotional Wounds: How They Affect Us As Adults

Posted on by NM
Emotional wounds from childhood…the vast majority of us have them. In fact, roughly 60 percent of adult Americans report having experienced trauma or difficult relational dynamics as children—and that doesn’t even include those of us who have repressed these experiences.

But what is an emotional wound anyway, and why do they matter now?

An emotional wound is a negative experience, or series of experiences, that causes pain on a deep psychological level. It typically involves someone close to you: a parent, family member, lover, mentor, friend, or other trusted individual. It may be tied to a specific event or pattern of events, to learning a hard truth about life, or to going through a physical limitation or challenge. Most emotional wounds are associated with abuse, abandonment, loss, neglect, mistreatment, and inconsistency in close relationships, but even these terms can be defined differently depending on the person. We are all different in a myriad of ways, from genetic makeup to the circumstances in which we live, so what may have been traumatic for you may not be for someone else. Thus, the most important factor in identifying and understanding emotional wounds is not the world’s perception of what happened, but the individual who has them.
Childhood emotional wounds are particularly devastating because of who we were at the time: children. If adults have trouble processing these occurrences, just imagine the stress and overwhelm felt by a child trying to understand the same. Unlike adults, children are not yet able to analyze circumstances through the lens of education, social norms, and life experiences. All they know is that they are in pain, and without another point of reference, their conclusion is usually that they themselves must be to blame—that something inside them is inherently wrong, bad, or undeserving.
Unfortunately, these deeply rooted hurts and beliefs don’t just disappear with time. Even in cases where the conscious brain cannot recall the experience, the anxiety caused by it continues to be felt by our bodies to some degree. This is why emotional wounds come up later in life, particularly in relationships that mimic the ones in which they were caused (with significant others, family, and close friends): They can only stay hidden for so long. Such long-term, unresolved heartache has both mental and physiological effects. Not only does it chip away at a child’s sense of stability and self, damaging their self-worth and later producing feelings of guilt, shame, lack of belonging, and disconnection from others; emotional wounds can also lead to heightened anxiety, difficulty managing emotions, depression, and anger in adults. It isn’t uncommon for those with a history of trauma or painful relationships to develop struggles with addiction, chronic illnesses (cancer, heart disease, etc.), poor memory, and other mental disorders as well.
These effects ultimately dictate how we view ourselves, the world, and those around us, changing the way we interact with others. Many adults with emotional wounds have trust issues in relationships and develop victimhood thinking. This causes them to cap their own potential, compromising their success in careers, relationships, and other goals and dreams. For example, when self-expression and self-defense felt unsafe in childhood, unhealed wounds often manifest as passivity and subservience in adults. While these characteristics are sometimes viewed as positive, such people-pleasing behavior can have detrimental effects on the trajectory of one’s life as bottling up feelings instead of communicating can lead to resentment, blow-ups, and even depression. Moreover, people-pleasers’ “go-with-the-flow” nature makes them more susceptible to the exploitative intentions of narcissists and other parasitic people. Other adults may yell, lash out, be overly assertive, seek control, and push people away in times of distress. 

In situations where any form of child abuse took place, emotional wounds tend to show up as insecure attachment styles. These include:

  • Fearful-Avoidant Attachment: It is normal for some children exposed to abuse and neglect to fear close relationships. Now, as adults, those with fearful-avoidant attachment are distrustful, have a hard time sharing emotions with their partner and others and often avoid emotional intimacy altogether.

  • Dismissive-Avoidant Attachment: When a parent or caregiver ignores or rejects a child’s needs, this attachment style results. As an adult, individuals with this style turn to ultra-independence to protect themselves from being rejected again.

  • Anxious-Preoccupied Attachment: Adults with this attachment style require repeated validation in relationships and at times, come across as clingy and needy. Due to a childhood in which their parents were not consistent in the emotional security they provided, these individuals never feel secure. Loving the child and then rejecting them over and over again causes the child to constantly question their place and the validity of the love they receive.

Although distinct, each of the responses mentioned above is a coping mechanism, first learned in childhood in order to function under difficult circumstances and now a pattern of behavior in adulthood used to manage fear, uncertainty, rejection, abandonment, and uncomfortable feelings of any kind.
In sum, emotional wounds run deep and have a profound impact on our beliefs and behaviors as adults, specifically on our self-image and relationships. These traumas, whether big or seemingly small, fracture our foundation and can taint our perception of what is normal and true. They are not easily overcome, but the good news is that they can be. If this article resonated with you and you are not currently seeking support from a mental health professional, contact us today. We would love to help you take steps towards healing—because even though these wounds may be part of who you are, their negative effects don’t have to be. 

Mental Health Services
Your Way,

Learn about Ruby and her journey towards freedom in her relationships and childhood wounds through SouthEnd Psychiatry.

Millennial mental health. From 9/11 to Parkland, politics to pandemics, social media to telemedicine – this generation is set to positively disrupt the world.  We purposely built SouthEnd for a mental health revolution.

Helping Someone Cope: Providing Hope

Posted on by NM

Grief is not our friend but is certainly not a stranger to most of us. It has knocked on our door and walked right in without an invitation, never facing a warm welcome. When those we love are grieving a loss and trying to cope, words can fail us. While there is no perfect response to one of the most challenging emotions we experience as humans, we can offer hope in the ways we help.

Communicate

Someone suffering a loss will feel alone and may even want to be alone, but a phone call, text, or card can provide a sense of comfort. Fear can sometimes creep in, making us think we will say the wrong thing or convey the wrong message. Don’t let this prevent you from reaching out. The reaching out is the comfort. A smile, hug, and just being present and available helps those grieving know you see their grief and remember their pain.

Serve

Cook a meal, pick the kids up from school, mow their lawn, or run errands. It helps the griever when we do, rather than ask. Acts of service speak for themselves when words are lost.

Listen

Hear their words. Hear their cries. Hear their laughs. Hear their silence. Be available and make it known that you are there to listen.

Provide

Ongoing support is critical. Whether it’s daily, weekly or monthly, any way you choose to do this will provide a sense of hope and a brace of connection. Mark important days such as birthdays on your calendar, and send a text or make a call to let those grieving know you remember their loss. 

Helping Someone Cope

Grief will almost always overstay its welcome. When we communicate, serve, listen, and provide comfort to those suffering an unwelcome visit from grief, we offer validation while acknowledging that what they are feeling is important and real. And although we know the process of grieving takes time, the time we take to help someone cope will offer them something they desperately need during this time: HOPE.

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