Unmasking Seasonal Depression: Are You At Risk?

by Melody Wright, LMFT

As the seasons change, some of us might find our spirits taking a dip along with the temperature. For many, this shift ushers in the excitement of holidays, warm drinks, and snug evenings by the fire. But for some, this seasonal transformation brings with it a subtle yet profound change in mood – the onset of Seasonal Affective Disorder (SAD). Otherwise known as Seasonal Depression. 

Have you ever wondered why the season's magic doesn't quite reach everyone? Through the advocacy for mental health awareness, the term seasonal depression is becoming more prevalent. But what is seasonal depression? Why does it happen? Who does it affect? 

In this blog, we will dive into what seasonal depression is, who it affects, and ways to support yourself if you find yourself struggling.

Understanding Seasonal Depression 

Seasonal depression typically follows a pattern, with symptoms emerging and receding at the same time each year. The most common form of seasonal depression occurs during the fall and winter months when sunlight is in shorter supply. The primary culprit behind seasonal depression is believed to be reduced exposure to natural sunlight. Did you know sunlight plays a crucial role in regulating our circadian rhythm or internal body clock, as well as influencing the production of serotonin, which is a “feel good” hormone released by the brain? The winter months, with their shorter days and diminished sunlight, can disrupt this delicate balance, leading to a cascade of physiological and psychological effects.

So are there people who are more susceptible to Seasonal Depression? The answer is yes. Let's talk about it…

1. Location: If you live farther from the equator, where daylight duration varies more significantly between seasons, the more at risk you are to encounter season depression. 

2. Age and Gender: Seasonal depression can affect people of all ages, but it is more common in younger adults. Women, also, are diagnosed with seasonal depression more frequently than men.

3. Family History: If one of your family members has been diagnosed with depression or other mood disorders it may increase your susceptibility to seasonal depression.

4. Pre-existing Mental Health Conditions: If you have a history of other mental health conditions you may find your symptoms exacerbated during specific seasons like fall and winter.

10 Tips for Seasonal Depression Self-Support

When you are struggling with any type of depression, it can feel like an uphill battle. Implementing self care practices are essential to coping, however, finding what works for you can be a challenge in itself. We want to help you alleviate the decision fatigue with these 10 tips. 

1. Light Therapy:

   Light therapy, also known as phototherapy, involves exposure to a bright light that mimics natural sunlight. It can help regulate circadian rhythms and boost mood. Spending 20-30 minutes in front of a light box each morning can be an effective way to combat seasonal depression. You can find light boxes sold on Amazon.

2. Regular Exercise:

   Engaging in regular physical activity has been shown to alleviate symptoms of depression. Exercise releases endorphins, the body's natural mood lifters, and helps improve overall well-being. Even a walk outdoors can make a significant difference.

3. Maximize Natural Light Exposure:

   Make a conscious effort to spend time outdoors during daylight hours. Open curtains and blinds to let natural light into your home or workspace. If you work at home try position yourself or work area near windows to maximize exposure to natural light.

4. Social Connection:

   Stay connected with friends and family. Seasonal depression can lead to social withdrawal, so make an effort to maintain social connections. Whether it's a phone call, video chat, or coffee with a friend, social support is vital for emotional well-being.

5. Mindfulness and Meditation:

   Practices such as mindfulness meditation, and deep breathing exercises can help reduce stress and improve mood. These techniques can be incorporated into daily routines to promote relaxation.

   If you’re interested in learning more about this, you can download our free ebook, The Mind-Body ToolKit.

6. Establish a Consistent Sleep Routine:

   Maintain a regular sleep schedule by going to bed and waking up at the same time each day. Quality sleep is essential for mental health, and a consistent sleep routine can positively impact mood.

7. Implement a Daily Routine:

   Establishing a routine can provide structure and predictability which can counteract the internal chaos we might feel when in a depressive state. This tip is particularly crucial for those grappling with seasonal depression, as the changing seasons can disrupt the body's internal clock.

8. Set Realistic Goals:

   Break down tasks into smaller, more manageable goals. Setting realistic and achievable objectives can provide a sense of accomplishment and boost self-esteem, counteracting feelings of helplessness.

9. Express Yourself Creatively:

   Engage in activities that allow for self-expression and creativity, whether it's writing, drawing, painting, or playing a musical instrument. Creative outlets can serve as a therapeutic way to process emotions.

10. Get Professional Support:

    If seasonal depression is significantly impacting your daily life, consider seeking professional help. Having a therapist can provide guidance, support, and therapeutic interventions tailored to your specific needs. Cognitive-behavioral therapy (CBT) and other evidence-based treatments can be effective in managing seasonal depression.

Final Thoughts

Seasonal depression is a complex interplay of biological, environmental, and psychological factors that can significantly impact your quality of life. Recognizing the signs and understanding who is at risk is the first step toward to managing your depression in a healthy way. By incorporating coping strategies, those affected by seasonal depression can navigate the changing seasons with resilience and improved mental well-being. If you are struggling with seasonal depression, seeking professional guidance can be a step forward to healing. Our therapists here at Life By Design Therapy can be a trusted guide, offering support tailored to your unique journey. Their empathetic understanding provides a safe space to unravel the complexities of seasonal blues, granting you the tools and insights needed to navigate the storm. If you would like to take that step CLICK HERE to schedule your free phone consultation. 

ADDITIONAL RESOURCES 

**If you’re interested in expanding your knowledge on depression and how to support those that are depressed, check out these books below:

1. The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time by Alex Korb

2. Reasons to Stay Alive by Matt Haig

3. The Depression Cure: The 6-Step Program to Beat Depression without Drugs by Stephen S. Ilardi

4. Lost Connections: Uncovering the Real Causes of Depression – and the Unexpected Solutions by Johann Hari

5. The Feeling Good Handbook by David D. Burns

6. The Year of Magical Thinking by Joan Didion

7. Man's Search for Meaning by Viktor E. Frankl

8. It's Okay That You're Not Okay: Meeting Grief and Loss in a Culture That Doesn't Understand by Megan Devine

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read full disclosure here.

Coping With Burnout - What Can You Do When Life Doesn’t Stop?

By Melody Wright, LMFT

Have you ever been at a point in your life where you feel like you are empty, lacking motivation, and mentally exhausted? More than likely you are experiencing burnout. Unfortunately, life keeps pushing forward, and it becomes difficult to pour from an empty cup. This can become very overwhelming for many. You might desire a break to be filled again, but if you lack the opportunity for that break, what can you do to fill your cup again? In this blog, we will provide you with the tools to refresh even when you don’t have the opportunity to truly slow down. 

What is Burnout? 

Burnout is a feeling where your mental and emotional state is depleted and it becomes exhausting to even perform basic day-to-day tasks. The feeling of burnout can be caused by many things such as your job, home life, financial hardships, personal problems, or a combination of these. It can have a significant impact on your daily life, leading to feelings of frustration, irritability, and disengagement from work or personal relationships. It's incredibly common to feel overwhelmed and depleted especially when you’re constantly putting others before yourself.

What Can You Do To Support Yourself? 

If you're experiencing burnout, you must recognize the symptoms and take steps to prevent it from negatively impacting your daily life. Here are some practical strategies to help you cope with burnout:

1. Take Time For Yourself: It's essential to prioritize self-care and take time for yourself. This can include engaging in activities that you enjoy, such as reading, taking a bath, or going for a walk. Make sure to set aside time each day for self-care, even if it's just 10 minutes.

2. Practice Mindfulness: Mindfulness is the practice of being present in the moment and focusing on your thoughts, feelings, and sensations throughout your body. Practicing mindfulness can help you reduce stress, improve your mood, and increase your overall well-being. There are many mindfulness practices, including meditation, deep breathing, and yoga.

3. Set Boundaries: This is a BIG one! It’s okay to say “no”. It's important to set boundaries in your personal and professional life to prevent burnout. This can include saying no to extra work or social engagements you don't have the time or energy for or setting limits on how much time you spend on certain activities.

4. Get Enough Sleep: Getting enough sleep is important for optimal health in general, but prioritizing sleep can help your brain reset allowing clarity for the following day. You can do this by establishing a regular sleep routine, avoiding caffeine before bedtime, and creating a relaxing sleep environment.

5. Engage In Physical Activity: Regular physical activity can help reduce stress, and improve your mood. Even just a 10-minute walk can have significant benefits.

6. Seek Support: If you're feeling burnt out, it's important to seek support from friends, family, and even a therapist. Talking about your feelings with someone you trust can help you feel less isolated and more supported.

We understand that burnout can have a significant impact on your daily life, but there are practical strategies that you can use to cope with it. By prioritizing yourself you can prevent burnout from negatively impacting your well-being. If you are needing support with moving forward out of your burnout state, consider reaching out to one of our therapists here at Life By Design Therapy. In conclusion, we want you to know that you are not alone and we are here to be a resource and support in your journey. We also have additional resources throughout our website such as links to mediation videos, a free downloadable eBook, and blogs that target more specific areas you might need support with. 

Depression: Symptoms, Treatment and Changes in the Brain

By Melody Wright, LMFT

Depression, What Is It?

Depression is a serious (but common) medical illness that affects how someone feels, thinks, and acts. In general, depression causes feelings of sadness and an overall loss of interest in activities that you may have previously enjoyed. Depression impacts each person differently and may even look different at various stages of your life.  The length of time someone may experience depression can also vary from person to person; Some people may be able to overcome their depression within a matter of months while others may take longer. No matter what someone’s journey with depression may look like, it is important to be able to recognize the symptoms and the effects that it has on the body. Some of the symptoms related to depression vary from mild to severe, and can include the following:

• Changes in appetite

• Loss of energy

• Feeling fatigued

• Difficulty concentrating

• Feeling sad

• Trouble sleeping or too much sleep

• Thoughts of worthlessness, guilt, or suicidality

What Does Depression Do to the Brain?

While many associate only emotional or mental symptoms with depression, research states that it may also impact our brain. There is still much to be learned about the specific areas of the brain that are affected by depression, and how much they are affected. However, there is growing evidence that different parts of the brain may shrink, change in structure, and/or become inflamed in people with depression. These changes in the brain can lead to problems with memory, learning, and overall mood. Scientists are not yet sure if these changes have the potential to be permanent, but there is hope that treatment may help prevent or ease some of the changes that happen to the brain.

What Treatment Exists for Depression?

Treatment for depression can consist of a wide variety of approaches that may have more eastern or western influences when it comes to holistic and full-body healing. The more mainstream, and therefore more common approaches primarily consists of two options, therapy and medication. Depending on what works best to address an individual’s symptoms, therapy and medication can be used individually or in combination as part of their treatment plan. Therapeutic approaches for depression may include:

• Cognitive Behavioral Therapy (CBT) 

• Dialectical Behavior Therapy (DBT)

• Holistic and Somatic (body-based) Psychotherapy

Medications for depression, also known as antidepressants, primarily work by increasing chemical levels in the brain called neurotransmitters. These neurotransmitters are linked to mood and emotions. Antidepressants address different symptoms, and usually fall within the following categories:

• SSRI’s: Addresses symptoms of depression and anxiety

• Antidepressants: Addresses symptoms of depression and may help with other chronic conditions

• Anxiolytic: Addresses anxiety, tension, and may promote sleep

• Antipsychotic: Addresses symptoms of certain psychiatric conditions

When therapy and/or medication are used as treatment to address someone’s depression, research shows that it can reduce inflammation in the brain that was originally caused by depression.  Engaging in therapeutic interventions may also help form new synaptic connections in the brain that were affected by depression. This can help an individual experience a drastic improvement in their overall mood and energy levels. No matter what your treatment plan looks like, addressing your symptoms with therapy or medication can help begin to minimize the toll that depression can take on the body.

I’m Not Sure How to Get Started…Where Can I Get Help?

In order to properly address depression, it is important that you speak to your doctor, therapist, and/or psychiatrist to find the treatment approach, or approaches, that work best for you. For individuals who would like to explore taking medication, it’s important to learn the side-effects that may be associated with each medication, and understand that it may take time to find the right medication for their individual needs. If you or a loved one is currently experiencing symptoms of depression, our therapists at Life by Design would be happy to connect with you and help guide the journey to healing and improved Mental Health. Click here for more information. 

“I’m worried about getting older, but what can I do?” Coping With Anxiety About Aging

By Melody Wright, LMFT

As we begin to enter new ages and phases in our life, it can sometimes be difficult to accept that we are getting older. Whether it’s a fear of physically looking older, a concern about not being where you want to be in life, or feeling anxious about what the future holds, the concepts related to getting older sometimes have a negative connotation. If you’re feeling anxious or concerned about aging, below are some things to consider that may help you cope with your concerns and anxiety. 

We’re All Getting Older

You are not the first person to age, and you will not be the last. Sometimes, getting older creates feelings of loneliness or feeling as though we haven’t achieved what we wanted to at this age. Normalizing that others around us are also getting older, and surrounding yourself with a solid support network of friends and loved ones can help reduce your feelings of loneliness or inadequacy. It’s also important to note that age does not dictate where we need to be in life, and that success can mean different things and look different ways to different people. 

Age Does Not Have To Stop Us

Sometimes, the fear associated with getting older is related to feeling worried that we won’t be able to do the things we used to be able to do. Getting older does not automatically equate to a decline in your health, or an inability to try new things. If any of these thoughts concern you, consider the following – Are there any habits you can pick up today that can help create a healthier lifestyle for you? Picking up a new habit that positively impacts your health can help increase your optimism about your future. This is also a gentle reminder that getting older does not make you incapable of trying new things, or prevent you from thriving in a new environment.

Choosing To “Age Well”

As we age, there are things that will be outside of our control. While we cannot control some of the things related to the aging process, we CAN control how we choose to spend our time, who we choose to spend it with, and the activities we choose to spend our time on. One of the benefits of getting older is having the wisdom and agency to choose activities, people, and spaces that make you feel safe and create joy. Making the choice to spend your time doing things you love with people you care about can help you have a positive outlook on aging. 

While we hope that the tips above helped address some of your anxieties around aging, we acknowledge that it may not be sufficient. This is especially true if you feel that your concerns regarding aging are interfering with your daily life. If you find yourself needing support or additional coping strategies, we encourage you to book a phone consultation today at Life by Design. Life by Design offers therapeutic services with qualified professionals that can give you the tools you need to help address your current concerns.  

Dealing With Depression: Common Triggers and How to Address Them

By Melody Wright, LMFT

Approximately 10% of Americans live with depression, and encountering situations that trigger their depression can be very common. Depression can often be triggered by a stressful or negative life event. Learning about common triggers can help individuals who experience depression avoid, or mitigate for, a depressive episode.

Below are 5 common depression triggers and skills to help address them:

1. Overwhelming/Stressful Tasks: Coming home to a messy apartment or being scheduled to work overtime for the 3rd day in a row can create high levels of stress and leave you feeling overwhelmed. Creating boundaries around what you can and cannot do can help address these types of stressful situations before they become a depressive episode. Saying “no” to additional overtime opportunities, or deciding to clean your apartment one room at a time are both examples of boundaries you can set with others and with yourself to begin tackling these stressful scenarios. 

2. Lack of Sleep: Research shows that a lack of sleep can directly affect an individual’s depression. Having a consistent sleep schedule, including a set bedtime and wake time can help improve your chances at getting enough sleep. Implementing a consistent routine before bedtime can also help teach your body when it is time to go to bed. This can include a warm bath at the same time every evening, or turning on a lavender-scented diffuser before getting into bed. 

3. Financial Hardship: Financial hardships, especially when unexpected, can create high levels of stress for any individual. A few skills to address finances include creating a monthly budget and reviewing it routinely, looking into community resources that provide payment assistance with certain household bills or necessities, and engaging in low-cost or free activities so that finances do not limit you from making plans with friends or loved ones. 

4. Significant Life Events: Life changes that are unexpected and out of your control can leave you feeling lost or unsure of how to process these changes. In times like these, it is important to connect with friends or loved ones not only to receive love and support, but also to have a listening ear from individuals that you trust. A divorce, a loss of a loved one, or a change in careers require major life decisions. Surrounding yourself with individuals you trust can provide you with the best opportunity to make rational decisions in the midst of stressful times. 

5. Drug/Alcohol Use: The use of alcohol or drugs can trigger or make depressive episodes worse. If you have a medical provider that you trust, we encourage you to schedule an appointment. Talking to a therapist or mental health professional can also be a great option to address alcohol or drug use. 

Not all of the triggers listed above may apply to you, so we encourage you to learn more about your common triggers and possible skills to help address them. If you find yourself needing support with figuring out what your triggers are, or would like to learn more strategies to cope with them, we encourage you to book a phone consultation today at Life by Design. Life by Design offers therapeutic services with qualified professionals that can give you the tools you need to help address your triggers and depression. Book a phone consultation today for more information and let’s get you connected to additional support.

My Present is Being Affected by My Past: How to Cope When Current Events Bring Up Past Trauma

By Melody Wright, LMFT

As we do our morning scroll through our news and social media apps, there is a substantial amount of events that we are constantly being exposed to. Whether these events are on an international level, such as war or tension between nations, a national level, such as politically charged or party-driven bills that are controversial in nature, or at a local level, such as riots as a result of police brutality, all of these events can trigger negative feelings or reactions. This is especially true if your past involves a traumatic event that is similar in nature to that of current events. 

While the media may be responsible for sharing and keeping us updated on current events, we have the responsibility to process the information that is delivered to us. Sometimes, this means that we need to process any negative feelings that may have been brought up in the course of receiving updates on current events. For an individual who has been targeted by law enforcement as a result of their race, watching a news segment on police brutality can be an extremely stressful experience that can trigger their past trauma. If you’re finding yourself struggling with current events triggering past trauma, below are some coping skills you can practice:

• Practice Mindfulness: Using mindfulness practices when you are feeling a rise in your stress or anxiety levels can be a great way to interrupt your negative thoughts and bring you back to the present. Breathing techniques or guided imagery are great options that can be easily used no matter where you are. 

• Set News or Social Media Boundaries: If you’re finding yourself feeling overwhelmed after scrolling through news and social media apps every morning, you may want to set boundaries around how you are using your time. Reducing your social media usage, changing the time of day in which you scroll through apps, or removing certain apps can help you limit the impact that these apps have on your overall mood. 

• Attend a Workshop or Support Group: There is great value in finding a community of people who share similar concerns, backgrounds, or experiences to you and are dedicated to providing support. Participating in a workshop or Support Group that focuses on the reason for your past trauma or current experiences can help you learn of what others with similar backgrounds are doing to process their trauma. 

• Consider Professional Help: If you’ve implemented any of the strategies above, or other strategies you’ve learned in the past, and are still having a hard time coping with current events, it may be time to consider professional help. 

Feeling constantly triggered by current events can leave us in a state of high stress and emotional fatigue. While we always encourage that you integrate self-care practices to help provide a sense of peace and balance, we acknowledge that it may not be enough. If you’ve considered talking to a therapist to help you process your current emotional state, now may be a good time to connect with someone at Life By Design. Click here for more information on scheduling a consultation. 

Social Media Sadness: The Link Between Depression and Social Media

by Melody Wright, LMFT

Have you ever found yourself feeling particularly sad, frustrated, upset, or just overall drained after browsing through Instagram or Facebook? There’s a reason for that. Recent studies have shown a correlation between social media use and depression. While Social Media apps themselves may not be causing depression, the amount of media that we consume may leave us feeling more insecure, exhausted, and socially isolated due to a lack of direct social interaction with others. All of these factors can directly contribute to feelings of sadness and depression. 

Spending an increased amount of time on Social Media apps can affect us in more ways than one. Depending on the accounts that you usually follow, seeing an influx of seemingly “perfect” individuals can affect how we perceive ourselves and our overall self-esteem. Constantly checking social media apps may also be creating disruptions in our day, which in turn creates an inability to focus on our tasks. This may lead to less free time to focus on things that bring us joy, such as connecting with others or spending quality time with loved ones. Increased screen time close to our bedtime may also create disruptions to our sleep, including less overall sleep time. Lack of sleep can at times be a contributing factor to depression.  

Now that you know how social media may be impacting your overall health and ability to connect with others, what can you do about it? If you want to work on decreasing your social media use, or being more intentional about the accounts you follow, try some of the following tips:

1. Set aside a specific time of the day to check your apps. This will help you limit your overall social media consumption and still give you time to check-in on your apps. If you can choose a specific day of the week where you don’t check social media at all, even better!

2. Spend time on a screen-free hobby. Whether it’s 30 minutes or an hour, set aside time every week to “unplug” and practice a hobby. 

3. Put your phone outside of your bedroom at night. Leaving your phone outside of your bedroom will minimize screen time use right before bed, helping you fall asleep faster and minimizing disruptions to your overall sleep.

4. Follow accounts or friends that add value. One of the positive things about social media is that you can choose who to follow and what content to see. If you find yourself feeling upset or overwhelmed by following certain accounts, try muting or unfollowing them altogether. 

5. As best as possible, try not to share everything going on in your life. Limiting what you post may help you be more present during important moments in your life where you would usually spend time trying to capture the “perfect photo” to post,  

Changing your social media habits and overall screen time can be really difficult, especially when you’ve made it part of your daily routine. If you’ve tried some of the strategies listed above and still find yourself taking in more screen time than you would like, you may benefit from some additional support. The therapists at Life By Design can help you create strategies to reduce your social media intake, and support any feelings of frustration or sadness that you may currently be experiencing. Schedule a phone consultation today for more information. 

Winter Survival Tips: How to Prepare for Seasonal Affective Disorder

by Melody Wright, LMFT

In many places, the winter months bring gloomier weather and less daylight hours compared to the weather and sunlight we get during the spring and summer months. These seasonal changes can lead to a type of depression called “Seasonal Affective Disorder.” Seasonal Affective Disorder, or SAD, usually presents itself during the Fall and continues into the Winter months. SAD symptoms include having low energy, experiencing problems with sleep, having changes in your appetite, and feeling depressed for most of the day almost every day.

If you’ve experienced Seasonal Affective Disorder in the past, or are currently experiencing SAD-related symptoms, here are some tips to help you prepare for this winter:

• Plan some mood boosting activities.

  Whether you want to start a new yoga class or are long overdue for a group outing with friends, planning some activities for the Winter season can help you get ahead of the SAD symptoms. Focus on activities that you are comfortable with and usually put you in a good mood -- this will help avoid stressors that come with planning something you have not done before or aren’t sure about doing. 
  

• Try aromatherapy.

  Aromatherapy uses aromatic materials, like essential oils, to help improve your physical and emotional health. Scents like vanilla, jasmine, or sandalwood can help improve your mood and are available as an essential oil or candle. If you notice that certain scents help improve your mood, consider purchasing a diffuser or scented candle and setting it up in a space that you currently use to relax or unwind like a reading corner. 
  

• Consider using a light box.

  Some people benefit from using a light therapy box that mimics outdoor light. The light has an effect on the brain chemicals that are linked to mood and sleep, which can have a positive impact on SAD symptoms. 
  

• Catch all the sunshine that you can.

  While the winter months can limit the amount of sunshine that we usually get, making the most out of the hours when there is sunlight can help improve your mood and overall SAD symptoms. If you’re currently working from home, consider setting up your workspace near a window or right outside your balcony to catch some rays. Taking early morning walks can also help you get some sunlight as well as endorphins from the exercise. The increased sunlight and the endorphins should help improve your mood. 
  

• Take some time off.

  If you’re able to take some time off of work during the winter due to the holidays, this could be a great opportunity to focus on your self-care. If it’s possible and within your budget, it may also be a great time to travel to a place that gets more sunshine or take this opportunity to visit family or friends. Whether you’re able to take time off to focus on your self-care or travel to visit loved ones, both activities are great opportunities to help you recharge. 
  

• Talk to a doctor or therapist.

  Depending on the severity or consistency of your symptoms, it may be time to see your doctor or schedule an appointment with a therapist. A doctor or therapist is able to tailor solutions that are based on your individual health and lifestyle if you are experiencing severe Seasonal Affective Disorder symptoms. 

If you’ve experienced Seasonal Affective Disorder in the past, or have recently begun experiencing SAD-related symptoms, there are things you can do to help prepare for the upcoming winter season. Implementing mood boosting activities or routines can help enjoy your winter days to the fullest. 

Therapy can be a great part of your routine care and we encourage that you prioritize speaking with a professional if you notice that you have felt unmotivated or hopeless for a long period of time. Life by Design Therapy offers therapy and excellent workshops facilitated by qualified professionals to help you get through challenging times. Book a phone consultation today for more information and to help get you connected to additional support.