Counseling for Individuals, Couples & Families
Seasonal Affective Disorder, or SAD, is a major depressive disorder that occurs during the same season each year. Also known as the “winter blues,” SAD typically comes on in the fall and winter, when the light is diminished. SAD is believed to affect nearly 10 million Americans and is four times more common in women […]
Seasonal Affective Disorder, or SAD, is a major depressive disorder that occurs during the same season each year. Also known as the “winter blues,” SAD typically comes on in the fall and winter, when the light is diminished.
SAD is believed to affect nearly 10 million Americans and is four times more common in women than men. Many people experience symptoms that are severe enough to affect their quality of life.
Though not everyone will experience the same symptoms, here are some of the most common:
If you suffer from SAD, here are some ways you can alleviate your symptoms:
By far the greatest relief, according to research, comes from the use of lightboxes. Lightboxes emit high-intensity light between 2,500 to 10,000 lux. Compare this to a normal light fixture that emits only 250 to 500 lux.
Lightboxes closely mimic the sun’s natural rays, helping our brains produce the right amount of neurotransmitters that are responsible for mood.
Depending on the severity of your symptoms, you may only need to use the lightbox for 30 minutes once a day. For more severe symptoms, people have found relief by using the box for long periods of time and can often feel true relief in as little as two weeks.
Some insurance providers will cover the cost of lightboxes, but not all do, so be sure to speak with your provider.
While it may feel counterintuitive, if not downright impossible, to get up and get moving when you’re feeling depressed, exercise is one of the best ways to improve your mood. Exercise not only reduces stress and tension, but it releases those feel-good endorphins. Studies have also found that one hour of aerobic exercise outdoors (even if the sky is overcast) has the same positive effect on mood as 2.5 hours of using a lightbox.
It’s common to turn to junk food when you’re feeling the winter blues. High-sugar foods tend to give us a temporary boost in energy levels and mood. But then we come crashing down and feel even worse. A better choice is to eat a balanced and nutritious diet, opting for complex carbohydrates like sweet potatoes and whole grains.
If your symptoms are very severe, and if you are having any thoughts of harming yourself, then it is important to speak with a therapist who can help you navigate your depression and offer coping tools.
If you or a loved one are currently suffering from SAD and would like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may be able to help.
“God, you can be so stupid sometimes.” “Why would he be attracted to YOU?” “You’re just going to screw this up.” These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the […]
“God, you can be so stupid sometimes.”
“Why would he be attracted to YOU?”
“You’re just going to screw this up.”
These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the time.
Most of us treat ourselves far more harshly than we would anyone else. And that’s a shame. In my experience, so much of the depression and anxiety my clients feel stems from a dysfunctional relationship they have with themselves.
But every day is a chance for you to develop a loving relationship with yourself. And the best way to do that is to practice self-compassion.
If that concept seems foreign to you or you are even uncomfortable with the idea of showing yourself compassion, then please keep reading to learn some simple but profound ways you can begin to practice self-compassion as a way to connect lovingly with yourself.
Self-compassion is the pathway to emotional healing. But to begin, you must become more aware of your own emotions, especially as they relate to yourself.
Try to be more aware of when you are emotionally struggling with something. Perhaps you are feeling confused, desperate, or inadequate. Ordinarily, in these moments your inner critic may strike. But now, try and offer yourself kindness instead.
You may say something to yourself life, “I know you’re disappointed. And I also know you did your best. And I am so proud of you.”
If you are at a loss for the right words in these moments, simply talk to yourself as you would a friend, or better yet, a small child.
Until you become used to being compassionate toward yourself, you’ll want to monitor the language you use. You are most likely so used to criticizing yourself that it will be far too easy for the wrong choice of words to come out. That’s okay. In these moments you certainly don’t want to scold yourself. Just be aware and make a compassionate correction.
There’s a phrase that says, “get out of your head and drop into your body.” This is a perfect way to begin the ritual of self-compassion.
Begin to use kind physical gestures with yourself. This could be gently stroking your cheeks and temples when you’re stressed, holding your hand over your heart when you’re sad, or holding your own hand when you feel lonely. Any physical gesture, so long as it’s loving, will help you show yourself true love and kindness in those moments.
For some people who have very low self-esteem, showing themselves compassion may prove to be incredibly difficult. In these cases, it’s a good idea to speak with a therapist who can help them uncover where the feelings stem from and how they can change their thoughts and behavior.
If you are interested in exploring treatment options, please get in touch with me. I would be happy to see how I may be able to help.
No one ever wants to be on the receiving end of romantic betrayal. The emotional pain of discovering that someone you love and trust has been cheating and lying to you can be overwhelming. When you are the victim of massive deception and betrayal, it can leave you feeling sadness, confusion, resentment, and anger. Many […]
No one ever wants to be on the receiving end of romantic betrayal. The emotional pain of discovering that someone you love and trust has been cheating and lying to you can be overwhelming.
When you are the victim of massive deception and betrayal, it can leave you feeling sadness, confusion, resentment, and anger. Many victims also feel an increase in their anxiety and a decrease in their self-esteem. But infidelity doesn’t just affect our emotional health, it also affects our mental health.
In fact, many victims of infidelity experience the same symptoms that are linked to Post-Traumatic Stress Disorder (PTSD), becoming totally disoriented and confused as to what has happened to them.
Some of the classic symptoms of PTSD often experienced by those whose partners have cheated on them are:
If you have been the victim of infidelity, then know that you, like a soldier returning from war, have been psychologically injured and you require tender care to set you on the path back to you.
As devastating as it can be to learn that your significant other has betrayed you in such an intimate way, there is a light at the end of the tunnel. You can pick up the pieces of your life and find joy and comfort once again.
Here are some ways you can begin to heal after infidelity:
Don’t fall into the “I should have known…” trap. This is not your fault. Now is the time to be on your own side.
Your emotions will be overwhelming for a little while. You will feel lost, anxious and panicky. When these feelings start to rise, STOP, take a slow deep breath and let it out. Take another one and another one. It is amazing how deep breathing can completely calm us almost instantly. Your breath will become your new best friend.
Remember, you’re not just healing from infidelity, you are healing from the PTSD that the infidelity caused. You will need some professional guidance to help you cope with the symptoms you are currently experiencing.
If you would like to explore treatment options, please be in touch with me. I would be happy to help you on your journey to becoming whole and happy once again.
When people desire to be in a relationship, they are not wanting or needing company or someone to do things with. Most people look for that perfect relationship because they want real, true intimacy in their life. But what is intimacy, really? Intimacy is NOT the same thing as sex. You can have sex without […]
When people desire to be in a relationship, they are not wanting or needing company or someone to do things with. Most people look for that perfect relationship because they want real, true intimacy in their life. But what is intimacy, really?
Intimacy is NOT the same thing as sex. You can have sex without intimacy.
Intimacy is TRUE and genuine closeness with another human being. It is a connection that is developed over time. While intimacy brings unparalleled joy into our lives, it can also feel incredibly frightening to some people. Because to be intimate means to open yourself up to another human being. It means showing up, flaws and all, and putting in the work.
Ultimately, intimacy is a wonderful byproduct of an emotional connection that has been built over time by two individuals who deeply love and respect each other.
While many people struggle with a fear of intimacy, not everyone knows the signs and symptoms, as they can be mistaken for other emotions.
People who fear intimacy often have low self-esteem and trust issues. They may experience episodes of anger from time to time and have a history of toxic relationships. Many avoid physical contact and are unable to easily share their feelings or express emotions.
There are a variety of reasons a person may experience fear of intimacy. From childhood trauma to low self-worth and fear of rejection, people from all walks of life, all ages, and all backgrounds have developed a fear of getting close to another person.
If you believe you have a fear of intimacy, sex therapy is a powerful tool that can help you work through any underlying causes. A therapist can help you identify the root of your trouble and help you weed it out. He or she can also help you heal from any past traumas so you can start to get close and connect with others.
The bottom line is, intimacy is a wonderful part of life. To miss out on it would be a tragic shame.
If you’d like to work with someone on your intimacy issues, please reach out to me. I can provide tools and techniques to help you develop a deeper connection with your partner and yourself.
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Relationships can only be healthy when both people have the space to be themselves and maintain their personal integrity. Sadly, many people find themselves in relationships, romantic and otherwise, with people who do not respect boundaries and feel entitled to have their needs met regardless of the other person’s. These people most likely grew up […]
Relationships can only be healthy when both people have the space to be themselves and maintain their personal integrity. Sadly, many people find themselves in relationships, romantic and otherwise, with people who do not respect boundaries and feel entitled to have their needs met regardless of the other person’s. These people most likely grew up in households that were unsafe and unstable, and where there was a constant invasion of personal boundaries.
If you can relate, chances are you have a hard time creating healthy boundaries to create the life experience you wish to have. Here are some ways you can begin to do so:
You can’t set boundaries unless you discover where it is you personally stand. You’ll need to take a bit of time to recognize what you can and cannot tolerate. What makes you happy and what makes you feel uncomfortable and stressed? Only until you have made these discoveries can you move on to the next steps.
People who have similar communication styles are easy to engage with. These people will quickly understand what your new barriers are. But people who have a different cultural background or personality may not easily understand your boundaries. With these people, it’s important to be very clear and direct.
People who have a hard time setting boundaries don’t often allow themselves to acknowledge their own feelings because they’re usually too busy worrying about everyone else’s.
You’ll need to start recognizing how people make you feel in order to know whether your new boundaries are being crossed or not. When you’re with someone, make mental notes, or even jot down in a journal how that interaction made you feel.
If, after spending time with someone, you feel anger or resentment, this is a sign that the person may be overstepping your boundaries. Reiterate to this person what your boundaries are. If they continue to disrespect you and them, you will want to cut yourself away from further interactions.
Put yourself and your needs first. This may feel strange and even somehow wrong if you’ve spent your entire life taking care of others. Give yourself permission to feel your feelings and get what you need to feel happy and well.
If you’ve spent an entire life with a sense of low self-worth, you may find setting boundaries quite difficult. In this case, it’s important to speak with a therapist that can help you discover where these feelings are coming from and how to change your thought patterns and behavior.
If you’d like to explore therapy, please get in touch with me. I would be happy to help you on your journey toward self-care.