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In the Moment Mindful Awareness Tips You Can Use |
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Issue 16 March 2007 |
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Rob Williams Psychotherapy 202.330.5390
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In this issue: Seasonal Affective Disorder (SAD) “While many people believe that Seasonal Affective Disorder (SAD) amounts to feeling gloomy in the winter. SAD is actually a subtype of major depression and should be treated.” Every year,
millions of people develop symptoms of the "winter blues" or
Seasonal Affective Disorder (SAD). Symptoms include losing interest in
activities, loss of energy, withdrawal from friends
or work, and eating high-carbohydrate, high-fat "comfort food" with
resulting weight gain. This helps to perpetuate a vicious cycle, with the
weight gain adding to passivity, watching TV to excess, and lethargy. New, preliminary
studies link SAD to alcoholism or Attention Deficit Hyperactivity Disorder
(ADHD). However, not all people with SAD will have ADHD, according to the
review article for the If you have ADHD
and you feel worse in the winter, don't just assume it's your ADHD getting
worse. It could actually be SAD - and you should see a mental health specialist
because ADHD and SAD are treated entirely differently." Although SAD has
only been studied in adults, parents of children with ADHD could be sensitive
to seasonal patterns of behavior also. Emerging evidence
also shows that a pattern of seasonal alcohol use can be associated with SAD.
Those affected by SAD might be self-medicating to cope with an underlying
depression. For some people,
SAD is precipitated by darker days causing a shift in 24-hour hormonal
rhythms. The loss of natural light outdoors can be replaced with treatment by
indoor light-therapy units designed for SAD. Light therapy is best delivered
in the morning, when it can regulate the daily pattern of melatonin
secretion, the review said. Doctors often prescribe antidepressants such as Zoloft for SAD. But most of the clinical studies have compared the drug therapy to a placebo pill rather than to light therapy, making it difficult to determine if one treatment is better, the review said. What can
you do to reduce the effects of SAD? There are some
practical things all of us can do to help prevent or limit the effects of
SAD. The mainstays are diet, exercise and outdoor activity. ►
Generally,
the darker the day, the more important it is for you to get outside. ►
When
outside, be sure you come in periodically to warm up and drink something
warm. Hot chocolate and coffee are favorites, but herbal tea can be just the
ticket for some. The caffeine in coffee and chocolate may serve not only as a
mild stimulant, but may temporarily act as a counter for carbohydrate-hunger. ►
If
you work in an office with few windows, use part of your break or lunch hour
to get outside and walk briskly as much as possible in the sun. You will
return to work energized, alert and less focused on food! ►
Follow
the same advice at home with your family. Get out during any break in the
weather, and explore your neighborhood or a nearby park. ►
You
should not deny yourself your favorite foods and treats, but indulge in
moderation. Try to think of desserts and snacks as goals you can earn with
activity. ►
During
storms and times when it is too windy, icy or cold to go out, try to spend an
hour a day exercising in your home. You don't need fancy equipment -- you can
use canned goods from your kitchen as weights, follow aerobic tapes on your
TV, or walk up and down your stairs. Almost any activity will help to counter
a sense of "cabin fever". ►
Shopping
at indoor malls is better than sitting at home, but no substitute for genuine
outdoor activity. ►
Finally,
try to get out after dark for a stroll with someone you love. Snow adds more
than a little charm. It's usually the first step off the couch, away from the TV, and out the door that is the hardest. Force yourself to make the effort -- you and your family will be pleased with the results! This information is not a tool for self-diagnosis or a substitute for professional care. Each person’s situation is unique. If you’re having a hard time using this or other tips, don’t hesitate to call me. We’ll find something that works for you. I’m here to help. Best Regards , Rob Williams, MSW, MBA, LGSW |
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Getting Help and Support from the Author: If you know of someone in need of help regarding a mental health issue, please give me a call. I’m here to help. 202.330.5390 or rob@aida-therapy.com
Rob Williams, MSW, MBA, LGSW 1555 202.330.5390 Copyright 2007 Rob Williams. All rights reserved. You are receiving this publication because either you, or someone close to you, stated that you wanted to receive it. I cover new topics every week. Feel free to make a suggestion if you’d like to learn about something in particular. To receive your own copy and receive news and resources, articles, trainings and other tools, please click here to subscribe to this newsletter. You are subscribed as To opt out of this newsletter, just Reply “unsubscribe” in the subject line or click here to unsubscribe. |
