Dr. Shelley Sommerfeldt 4/12/19 Dr. Shelley Sommerfeldt 4/12/19

Self-Help Tips for Managing Depression

Having a good support system, exploring feelings, and implementing specific coping strategies are just a few ways that one can manage depression. Read more for self-help strategies on managing depressed mood.

With numbers as high as 1 in 6, there are many, many people who are impacted by mental health disorders and one of the most common is depression. The National Institute of Mental Health estimates that more than 16 million people in the United States, over the age of 18 will experience at least one major depressive episode in a year. Statistics show that 50% of people do not seek treatment.

Depression is a serious illness and many people respond best to intensive treatment, which may include psychotherapy and medication. However, there are some self-help tips that many people find helpful in the management of their symptoms. These self-help strategies are not meant to replace treatment, but to be a supplement and additional assistance to help combat depression and put people on the path toward betterment.

Symptoms of Depression:

Depressed mood
Sadness
Hopelessness
Diminished interest or pleasure in activities
Significant weight loss or weight gain
Sleep disturbance (oversleep or inability to sleep)
Psychomotor agitation
Fatigue and loss of energy
Feelings of worthlessness or guilt
Diminished ability to concentrate
Indecisiveness or recurrent thoughts of death

10 Tips for Managing Depressed Mood:

1. Good Nutrition:

It comes as no surprise, but there is a strong link between healthy eating, good nutrition, and mental health. As we know, there is a strong mind-body connection and therefore, taking care of your body also helps with the care of your mind. This means eating healthy whole foods and cutting out the processed, sugary and refined carb foods can help to improve mood. It is also important to manage caffeine and alcohol intake as both of these substances can play a direct role in mental and emotional wellbeing.

2. Journaling:

The act of writing is a method to process emotions by fully and honestly disclosing how you are feeling. Processing of your feelings is essential to the management of emotions. Journaling provides an outlet to express your feelings in a safe and non-judgmental space. One specific example of journaling that may be helpful is a gratitude practice. By journaling each day on something or several things that you feel grateful for, it can help to shift your mindset onto something positive, which can improve mood and reduce depression.

3. Exercise & Physical Activities:

Trying to get more physically active can be very beneficial during times of depression. It is often the opposite of what someone feels like doing, but there is a lot of research that shows the benefit of exercise and the increase of endorphins and other chemicals in the brain during physical activity, which helps to combat depression. So try and push yourself to try a quick walk several times a week.

4. Social Support:

Get involved with social groups or engage with friends. It can be helpful to talk and express your feelings to others. Having meaningful connected relationships are important in times of need and support. Be sure to surround yourself with positive and healthy people. There are also places to find new friends through groups and social networks, such as events on facebook.com or interest groups through sites such as meetup.com.

5. Mindfulness:

Engaging in mindfulness meditation can serve as a key element in managing difficult moods. Mindfulness is the practice of being fully present, aware, and in the moment. This allows you to calm yourself through breathing and a meditative state to be very aware of your emotional state and how you are feeling. This is important during a depressive episode because emotions can be overwhelming and very stressful. This is especially true if you are finding yourself obsessing over your thoughts or that your negative thinking is controlling you and/or your mood. Take a few moments each day to implement a mindfulness practice to allow you to calm your thoughts, mind, and better manage your mood.

6. Outdoor activities/Sunshine & Fresh Air:

Research shows getting outdoors and surrounding yourself with nature can actually be helpful in lifting one’s mood. As we already know, physical activity can be helpful, but so can getting sunshine. Spending time outside and in sunshine has been found to be effective in combating depression, especially if someone is dealing with a seasonal depression, which occurs more in the cold winter months.

7. Keep Stress Down:

Managing of life’s stressors is essential for overall coping. Many of the same coping skills that people use and find effective that keep stress levels down, also play an important role in reducing depression. When someone is struggling with depression, they can also feel overwhelmed with feelings of stress. Implementing coping strategies that focus on relaxation and the management of stress, can also help cope with depression.

8. Hobbies & Happiness Activities:

When we are feeling down, it’s important to try to find activities to engage in. This is helpful as a distraction, it also gets you physically and mentally active and depending on the activity, it can help you to express emotions and boost feelings of happiness. Be sure to look for new and engaging hobbies or even everyday activities that could bring enjoyment. Again, it is common that when someone is feeling depressed, they often do not want to engage in a hobby or activity, but just remember it’s these activities, which can help with the management of depressed mood.

9. Reduce Negative Thinking:

While this is incredibly challenging to do, especially if you are feeling depressed, it does play an important role in managing mood. The power of positive thinking can have strong positive outcomes and is essential in reducing depression. There are several techniques which can help to boost positive thoughts including keeping mood journals, tracking and altering negative thinking, positive thinking apps and engaging in daily affirmations. Positive affirmations are a simple technique to say positive things to yourself which will help to increase the positivity in your thought process. This means starting each day with saying things like, “I can do this,” “I am strong,” or “I deserve to be happy.”

10. Seek Professional Help:

Major Depressive Disorder is very real and can be a difficult condition. Although this blog is about some example self-help strategies to manage depression, it is important to point out that for many people, self-help strategies will not be as effective as medical treatment. Many people often need a jump start to fighting their depression either by seeking psychotherapy or with medication or both. This is especially true if you ever have thoughts of suicide. Seeking treatment is essential. Depression is a very real and extremely difficult condition to face. There are several treatment options available.

You can search for psychologists in your area for psychotherapy strategies that treat depression, such as Cognitive Behavioral Therapy. An online directory that may be helpful in finding psychologists in your area is psychologytoday.com. It may also be helpful to check with your health insurance plan to find out what your mental health treatment plan options are and search directly through your health insurance for providers in your area. Psychiatrists can also be very effective in prescribing appropriate antidepressant medication that may be helpful in treating depression. You may check with your general practitioner for recommendations and referrals for psychiatric treatment in your area.

ONLINE SERVICES ARE AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Sessions are available for individuals or couples. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

Resources:

For More Information on Depression: https://www.depression.org

National Suicide Prevention Lifeline: (800) 273-8255

Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

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Could the "Winter Blues" Actually be a Seasonal Depression?

Many people experience the “winter blues;” however, for some, this worsens into a clinical depression that happens every season. Seasonal Affective Disorder can be challenging, but there are many different options for treatment as well as coping strategies and prevention.

As winter and colder weather sets in, many people describe feeling more tired and sometimes even depressed during these months. For some, this is a normal response to having less sunlight and spending less time outdoors due to weather. However, for others, this can actually worsen into a clinical form of depression called Seasonal Affective Disorder (SAD).

Individuals who experience SAD will notice that they will have depressive symptoms during the winter months, but then those symptoms disappear during spring and summer. This is a recurring experience, every season.

SAD is a relatively common experience, impacting 1-9% of people and is often seen at higher rates in colder and darker areas of the world, that are further away from the equator. For example, individuals living in sunny Florida experience SAD about 1.4% of the time and people in New Hampshire may experience it 9.7% of the time. It is seen more frequently in females and younger adults.

Some of the research studies have indicated that SAD is caused by the amount of serotonin that the person produces during the winter months. Serotonin is a chemical in the brain that helps to regulate mood. Scientists believe that less sunlight during the fall and winter months may lead to the brain making less serotonin. It has also been noted that people who experience SAD also produce higher amounts of melatonin, a natural hormone that increases drowsiness as well as lesser amounts of Vitamin D. All of these chemicals have been noted to impact SAD and one’s experience of depression.

Some symptoms of Seasonal Affective Disorder:

Sadness and depressed mood
Feeling hopeless or worthless
Greater need for sleep
Fatigue and low energy
Increased isolation and need to be alone
Weight gain
Less energy
Trouble concentrating

What can be done?

The recommended treatment of choice is Light Therapy. Since research has indicated a role in the amount of sunlight one receives with the production of melatonin and serotonin, it is seen as an important intervention. This is thought to impact mood regulation and light therapy is seen as a positive treatment for people with SAD. This therapy is usually provided with a light therapy box. It is recommended to sit in front of the light therapy box daily to gain exposure to artificial light.

Other treatments may include physicians recommending a Vitamin D supplement if the person has been noted to have a deficiency and/or antidepressant medication or psychotherapy to address any thoughts or behaviors that can be altered to help on alleviating symptoms.

Coping Skills & Prevention:

Spend some time outside everyday when possible as daylight may help
Eat a balanced diet
Get exercising as movement and physical activity are helpful
Stay involved with social support
Begin using a light box when fall starts, before feeling any negative effects

ONLINE SESSIONS AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

Resources:

Suicide Prevention Hotline: (800) 273-8255

Light Therapy Boxes

http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/ART-20048298

References:

Leahy, L.G. (2017). Overcoming Seasonal Affective Disorder. Journal of Psychosocial Nursing and Mental Health Services. Nov 1;55(11) 10-14.

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Coping with Grief & Loss During the Holidays

The holiday season can be a joyous time when we celebrate with our friends and family; however, for many who have lost loved ones, it can bring up memories that cause sadness and feelings of loss. It’s important to find positive ways to cope with grief and loss that can better facilitate our healing process. The following coping skills and suggestions can help with healing as well as be useful anytime of the year.

The holiday season can be a joyous time when we celebrate with our friends and family; however, for many who have lost loved ones, it can bring up memories that cause sadness and feelings of loss. This can make the holidays challenging and difficult. It’s important to find positive ways to cope with grief and loss that can better facilitate our healing process. The following coping skills and suggestions can help with healing as well as be useful any time of the year.

Engage in Activities:

Find an activity that you enjoy and be sure to stay active and occupied with this during the holidays. Activities can often serve as a positive distraction and help us to engage in something fun that we enjoy, which is important during difficult and challenging times. Many people shut down when they are feeling emotionally overwhelmed and forget to engage in activities that they enjoy. It’s this time in particular when it’s most important to engage in these activities as they serve as positive coping skills. Some examples include activities such as: getting a massage, practicing meditation or mindfulness, going to the beach, engaging in outdoor activities, talking to a friend, reading a book, going to the movies, soaking in the bathtub, etc.

Build Positive Social Support:

Be sure to surround yourself with people who provide support and encouragement. Having a positive support system is really important. Our friends, family and social network can serve as a great outlet to discuss and process our feelings and give us much needed support. Be sure to pick your social support wisely, as they should have your back, encourage and empower you. If you do not currently have a positive support system, there are many group social groups that build connections as well as provide support specifically for grief and loss. Many local community centers, hospitals, and churches often have grief and loss support groups where you may find individuals who are experiencing similar issues and can provide support and guidance.

Create New Traditions:

Create something new and different for yourself, your family, and/or a way to remember your loved one. It can be very healing and symbolic to do something in memory of a loved one who has passed away. This may be something such as lighting a candle during the holidays as a symbol that they are there with you in spirit or lighting a candle on the anniversary of their death. It may also be helpful to write them a letter and tie it to a balloon and set it free. Activities such as this can help with saying goodbye and releasing of feelings. During the holidays, you could also cook their favorite meal, look through old photos, or simply take a walk to be alone and think about all the wonderful memories you had with that person. The important thing is to do something special, different or new that can create a special tradition that will be helpful for you in processing feelings of loss.

Eat Well and Make Healthy Food Choices:

Maintaining a healthy diet and eating nutritious food is also important, especially during the holidays. Many people may not realize, but they can use food as an unhealthy way to deal with difficult emotions. This is often referred to as “emotional eating.” It can be particularly common during the holidays because the holiday season can bring on higher levels of stress as well as these feelings of grief and loss. This challenging emotions combined with decadent food and endless holiday parties sets one up for overeating. So be aware of your food choices and the amount of food that you are consuming.

Reduce Alcohol Consumption:

Similar to eating well and making healthy food choices, it is also important that we remain aware of alcohol consumption. With alcohol being a depressant, it can contribute and sometimes increase feelings of sadness, loneliness or depression. This is especially true during the holidays as this season can evoke many different emotions and memories. Therefore, monitor your alcohol consumption or don’t drink at all. You could instead bring along an interesting non-alcoholic beverage to enjoy at a party.

Volunteer or Help Others:

Another helpful coping mechanism is to engage in an activity that is helpful for others. The research shows that showing gratitude, kindness, and compassion to others, can also increase our own happiness. You may consider engaging in a volunteer organization that is related to your loved one’s memory. For example, if your loved one passed away of cancer, you may consider helping out a local cancer organization or make a donation in their honor. Some other ideas to help others might include: sending cards or care packages to deployed military members, visiting a children’s center or nursing home, serving lunch at a homeless shelter, entering a 5k run/walk benefiting an organization, or anything else you can find that may be beneficial and helpful to others.

ONLINE SESSIONS AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

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Self-Care Tips for Postpartum Depressio

Here’s a brief blog about the common symptoms of postpartum depression, some tips on coping and self-care as well as resources for seeking professional help.

A postpartum depression can be seen anytime within the first year after childbirth, and between 10-20% of mothers suffer from postpartum depression. This depression can be seen not only after childbirth, but also sometimes during pregnancy, following a miscarriage, stillbirth or termination of a pregnancy. A woman may experience several symptoms during or after pregnancy, which will impact her ability to accomplish daily tasks.

Many women experience emotional changes after childbirth; however, some differences between postpartum depression and “the baby blues” are that postpartum depression is less common, lasts for a longer period of time, the symptoms are more intense, and the effect influences a woman’s ability to function as she normally would.

Many women feel embarrassed or guilty for feeling this way. However, receiving treatment is essential to help mothers effectively parent their child. Mothers may be greatly impacted by these feelings and thus lose confidence in their ability to parent, which can also increase their depression. The research shows that postpartum depression can impact the infant by causing distress, difficulty with emotional bonding, delays in development, and behavioral problems.

Postpartum depression symptoms may include:

Irritability
Sadness
Trouble concentrating
Feelings of guilt and worthlessness
Loss of interest or pleasure in life
Loss of appetite
Less energy or motivation to do things
A hard time falling asleep, staying asleep or sleeping more than usual
Increased crying
Feeling hopeless or overly guilty
Restlessness or anxiety
Unexplained weight loss or weight gain
Having thoughts about hurting yourself or about hurting your baby

Here are some tips for helping yourself:

1. Take some of the pressure off yourself. You are not “Supermom”. Be honest about how much you can do and be willing to ask others for help. This could include help during nighttime feedings, such as having your partner bring the baby to you at night, or help with household chores from a family member, neighbor, friend, or professional services. This social support will help you find time for yourself so you can rest.

2. Finding time for rest is important. Take frequent naps when another person is helping you or when the baby is also sleeping.

3. Talk about your feelings! Speak with friends, family, and your partner about what you are feeling. This can help to alleviate some of your emotional pain as well as find support in others.

Another idea is to keep a journal to write in daily, which can assist you in expressing your feelings and "letting it all out."

4. Find time to spend alone, just something for yourself, which could include reading, exercising (such as walking), taking a bath, writing in your journal, or meditating.

5. Understand your feelings. Know that you are not alone, and that it's okay and normal to feel overwhelmed. Bringing a child into the world brings many changes and many challenges.

6. Find additional support. Call a local hotline number, see the resources below for information and services, join a local support group for women, or seek professional therapy.

Postpartum depression is very real and can be very serious. Seek professional help when needed.

Resources:

Postpartum Support International: (800) 944-4773

http://www.postpartum.net

Postpartum Depression

https://www.postpartumdepression.org

Suicide Hotline: (800) 273-TALK

ONLINE SESSIONS AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Online services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Appointments may be booked online or simply email Dr. Shelley with any questions or appointment requests.

Follow the Loving Roots Project on social media for weekly blogs & video posts:

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