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November 2009 by Stephanie Delmore, M.A., L.P.C. The days are getting shorter and the sky is darker during the day. I've been noticing it myself, but in the past few weeks so many of my clients have too. I've had many people sigh and say, "Winter is coming and it's SO long!" Last night at 5:00 it was dark, thanks in part to going off Daylight Savings time. The number of people that have commented to me recently about the winter, the cold and the lack of sunlight coming, makes me more acutely aware of the anxiety some people experience related to beginning of our "dark season." Thinking about this, I did some research recently. I wanted to present lots of helpful information for ways to combat the "winter blues". There are many treatments that have been tried and found to be effective for treating Seasonal Affective Disorder, but unfortunately, there have been some recent studies which have questioned the efficacy of them. What I'm referring to are full-spectrum lamps and Vitamin D. Perhaps the fact that some studies find positive effects and others do not, makes me wonder if there aren't more variables at play than the researchers have yet to isolate. Three of our major American holidays, Thanksgiving, Christmas and New Year's, also fall during this period. The stress of these, both positive and negative may have a contributing effect. If you tend to experience what I call a "Seasonal Slowdown," i.e. low energy, fatigue, weight gain and/or depression, there are some things which may be helpful for you: 1) Light Therapy. For this you need a special full-spectrum lamp, of at least 10,000 lux. You sit approximately one foot away from it for 20-30 minutes a day, typically in the morning. 2) Vitamin D. There has been lots of research lately to the role that Vitamin D plays in maintaining our health. We know that our bodies manufacture Vitamin D from the sun. The lack of exposure to sunlight and the wide use of sunscreen have contributed to many peoples' levels being too low. Research I've done shows that adding a supplement of 1,000-4,000 I.U. a day may be helpful. 3) Good Nutrition. Fast food, sugar, caffeine and alcohol are all stressors the adrenal system. When our adrenal system is weakened, it's harder to tolerate physical and emotional stress. 4) Exercise. Exercise has been proven to boost brain chemistry and energy levels and promote better sleep. 5) Sleep. Maintain good "sleep hygiene." Consistent sleep and wake cycles, moderate caffeine and alcohol consumption and limit the stimulation of TV and computer screens before bedtime. Be sure to consult with your primary physician to address your specific concerns and what treatment method may be best for you. My hope is that this year, wintertime will be a new experience in wellness for you! Psychology News In Brief
According to an article published in Psychosomatic Medicine (Sept 2009), breast
cancer patients who were given psychotherapy experienced "significant declines"
of cancer cell inflammation as well as reduction in symptoms of pain, depression
and fatigue. The control group, patients who did not receive psychotherapy
("assessment-only"), did not show improvement in inflammation or depression. The
psychotherapy group received weekly, then monthly, sessions over the course of a year
to assist them with coping and stress reduction. "If you are compassionate in your approach to all tasks in life, believing that all "problems" contain valuable lessons, you will find peace of mind." ~Dr. Lee Jampolsky "You are the storyteller of your own life and you can create the legend or not." ~Isabel Allende "Our own well-being is always the result of healthy decisions for ourselves coupled with disengagement from the choices of others." ~Karen Casey Programs to Help You In addition to the traditional counseling services we provide, Clinical Psychology Associates also offers a variety of other services, including free screenings, free consultations and a therapist blog. For a full listing of our services, please visit our website at www.clinical-psychology-associates.com. About Clinical Psychology Associates Clinical Psychology Associates is a state-certified outpatient
counseling center providing a high level of care to its clients
for over 25 years. To read previous editions of this newsletter, please visit our archived newsletter section on our website at: http://www.clinical-psychology-associates.com/newsletter.htm |
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Clinical
Psychology Associates State Certified Clinic 262.251.1112 |