Exercise and Mental Health

It is no secret that physical exercise is so important for the health of your body. What may be more surprising are the benefits of exercise to your mental health and overall well-being. There are significant ways exercise supports mental health! You have likely heard of the "runner's high", the endorphins (the feel good chemicals) that get released during exercise and other physical activity. Beyond the endorphin release are multiple other reasons to lace up your sneakers and take a walk, or head to the gym. Some of these include:

-Taking the time out for yourself: When else do you make time just for YOU? 

-Making yourself a priority (body and mind).

-Physical activity allows you to focus on the task at hand, and practice being in the moment. A chance to put aside the to-do list/worries/concerns temporarily. 

-You get the opportunity to try new workouts and change it up if you get bored of the latest one. For example, if you are tired from running try a spinning class, yoga, interval training, or any other activity that keeps you moving, motivated and stimulated.

-Challenging yourself-ever thought about rock climbing, trapezeing, or signing up for a 5k run? There may be physical activities that sound intimidating if they are new, but it also allows you the chance to try out something different. By pushing yourself outside your comfort zone you may experience a confidence boost as well.

-Fun-if you prefer to walk with a friend, or join a club sports team it is a great chance to catch up and/or meet new friends and connect while doing your body and mind some good.

-Control-We certainly do not have control over some parts of life, but we can control what we decide to do with our bodies. By keeping a structured time to exercise your muscles allows you to have a little bit of what you can control while perhaps keeping some anxiety at ease.

-Chance to modify-Physical injuries, disabilities or limitations do not necessarily have to keep you from being active; you may need to modify what you had been doing for example, if you were running 3 times per week and developed a foot injury you may need to explore other options such as swimming or bike riding to alleviate pressure on a certain body part while continuing to achieve the benefits of regular exercise.

While it seems easy to come up with an excuse not to exercise, see if you can find a reason TO make that time for yourself.  If starting a new or different exercise routine it is encouraged to check with your physician first. If you are thinking about making some changes in your lifestyle and would like to explore this further with one of our therapists, contact us at Gaithersburg Counseling Center at admin@healingllc.com or 240-274-5680 or visit our website at www.healingllc.com.

The Weather and Your Mood

Based on the recent long stretches of rainy, cloudy, cool spring weather you may wonder about the effect this environment might have on your mood. Looking out the window on a rainy day can feel almost underwhelming where you just want to crawl back into bed and stay there. If you are already susceptible to feeling sad and lonely, the dreary weather certainly doesn't help.  

Formerly referred to as "Seasonal Affective Disorder" (appropriately, SAD); the actual clinical terminology in the DSM-5 is now "Recurrent Depressive Disorder with a Seasonal Pattern" that occurs at a specific time of the year that otherwise is not present. The DSM-5 criteria for diagnosing depression with a seasonal pattern includes having these experiences for at least the last two years:

• Depression that begins during a specific season every year
• Depression that ends during a specific season every year
• No episodes of depression during the season in which you experience a normal mood
• Many more seasons of depression than seasons without depression over the lifetime of your illness

While it may not feel good to experience a seasonal pattern of depression, the positive to having a seasonal mood shift is that you are likely able to plan ahead for it. For example, before winter begins may be an opportunity to look ahead to what you might need to feel well later. This may include getting more supportive therapy during this time, stepping up an exercise routine to get that extra boost of serotonin (the chemical that stabilizes and boosts your mood); using a light box: http://www.mayoclinic.org/tests-procedures/light-therapy/home; signing up for a new activity; exploring with a Psychiatrist if a mood stabilizing medication would be appropriate and helpful to bridge you to the next season so you can feel better. 

On a day to day basis if you notice a drop in your mood and energy perhaps related to the weather, consider some of the following tips to keep your mood up:

* Listening to fun, feel good music

* Get out of the house and do something different such as visiting a museum or getting together with a friend

* Watching a funny movie

* Meditation or yoga

* Go play with puppies, or kittens, or babies (whatever makes you smile)

Next time you see the rain drops falling outside your window, stop and think how you may be able to buffer your mood from dropping as well. If you are concerned about your mood regardless of the weather and want to see if meeting with a therapist could benefit you, contact us at Gaithersburg Counseling Center at admin@healingllc.com or 240-274-5680, or you can visit our website at www.healingllc.com.

The Weather and Your Mood

Based on the recent long stretches of rainy, cloudy, cool spring weather you may wonder about the effect this environment might have on your mood. Looking out the window on a rainy day can feel almost underwhelming where you just want to crawl back into bed and stay there. If you are already susceptible to feeling sad and lonely, the dreary weather certainly doesn't help.  

Formerly referred to as "Seasonal Affective Disorder" (appropriately, SAD); the actual clinical terminology in the DSM-5 is now "Recurrent Depressive Disorder with a Seasonal Pattern" that occurs at a specific time of the year that otherwise is not present. The DSM-5 criteria for diagnosing depression with a seasonal pattern includes having these experiences for at least the last two years:

• Depression that begins during a specific season every year
• Depression that ends during a specific season every year
• No episodes of depression during the season in which you experience a normal mood
• Many more seasons of depression than seasons without depression over the lifetime of your illness

While it may not feel good to experience a seasonal pattern of depression, the positive to having a seasonal mood shift is that you are likely able to plan ahead for it. For example, before winter begins may be an opportunity to look ahead to what you might need to feel well later. This may include getting more supportive therapy during this time, stepping up an exercise routine to get that extra boost of serotonin (the chemical that stabilizes and boosts your mood); using a light box: http://www.mayoclinic.org/tests-procedures/light-therapy/home; signing up for a new activity; exploring with a Psychiatrist if a mood stabilizing medication would be appropriate and helpful to bridge you to the next season so you can feel better. 

On a day to day basis if you notice a drop in your mood and energy perhaps related to the weather, consider some of the following tips to keep your mood up:

* Listening to fun, feel good music

* Get out of the house and do something different such as visiting a museum or getting together with a friend

* Watching a funny movie

* Meditation or yoga

* Go play with puppies, or kittens, or babies (whatever makes you smile)

Next time you see the rain drops falling outside your window, stop and think how you may be able to buffer your mood from dropping as well. If you are concerned about your mood regardless of the weather and want to see if meeting with a therapist could benefit you, contact us at Gaithersburg Counseling Center at admin@healingllc.com or 240-274-5680, or you can visit our website at www.healingllc.com.

*Free Depression/Anxiety Screenings in October*

I wanted to take a minute to let you know about a couple of our exciting Fall events. This includes a free anxiety and depression screening and low-cost therapy group that I thought might be of interest to you. Please feel free to pass the information along to anyone who might be interested.

As you may know, depression and anxiety affects many people and often goes untreated. Each year, depressive disorders affect around 18.8 million American adults, that’s 9.5% of the US population over 18. However, due to stigma and other factors, less than 1/2 of those suffering actually seek treatment.

To help fight the stigma around depression and help identify the problem, Another Look at Healing, LLC is conducting free National Depression Screening Days in October. As part of the program, participants will have the opportunity to complete brief, anonymous screenings for depression, bipolar disorder, generalized anxiety disorder and post-traumatic stress disorder. Participants will be able to learn about the symptoms of depression, and how to help a friend or family member who may be at risk. Participants will also have the option of talking to a health care professional about any concerns they may have and they will receive multiple referrals to local treatment services.

Screenings will be offered from 9am to 9pm, Monday through Saturday, by appointment during the month of October. For more information about the screenings or to set up an appointment, contact Amy Hooper at AnotherLook@HealingLLC.com or call the main office at 240-274-5680.

In addition to the free screenings, we also offer individual, couples and family therapy. We have added on lost-cost therapy group for individuals who want support working through their interpersonal difficulties, including, but not limited to, depression and anxiety. I have included a flyer for our upcoming Personal Growth Therapy Group, as well as details about our practice for your review.
I look forward to collaborating with you in the future!

Take Good Care,

Amy L. Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC
www.HealingLLC.com
AnotherLook@HealingLLC.com
240-274-5680

Exercise your way out of depression!

Do you often feel unmotivated, unenergetic, depressed or even anxious? Exercise has been proven to help reduce these problems as well, or even better than, some prescription medicines that are meant to help one’s mental health. Exercise can also be a great addition to these medications. Start thinking of exercise as a way to not only get physically fit, but also mentally fit. Exercise can be a great anti-depressant. If you are interested in improving your mood and mental health read the quick tips in this edition to learn how exercise can help you achieve and maintain a good mood and a positive attitude.

Remember: "The secret of getting ahead is getting started" – Mark Twain


If You Are... Lacking Motivation...

It is easy to talk about exercise but what about actually doing it? It seems like such a strenuous and time consuming activity to many, but all you need is a little motivation. Motivation to exercise is not as tricky as many seem to think it is.

Then, Try Setting a Goal for Yourself!

Write down a date and time to exercise, reward yourself, create a list of objectives you hope to get out of exercising. Think about the aftermath of your workout and how great you will feel.

Or, Get a Workout Buddy!

No one has to work out alone. Working out can be a great way to socialize and catch up with family or friends. It also helps you stay on track with exercising and studies show that you are more likely to continue a regular workout routine when a partner is present.

It also Helps to Enjoy it!

Make sure your exercise fits you and your interests. Make your workout fun!


Tips to Help Personalize your Exercise:

Not everyone wants to rush to the gym and jump straight into intense aerobics. Put some thought into your exercise. Exercise can be fun! It can also be as simple as fitting it into your daily list of chores. Here are some great ideas to make your exercise fun:

* Gardening
* Dancing – Try the club or one of the many dance classes offered at the gym!
* Wii (Especially Wii fit)
* Yoga
* Biking
* Low impact aerobics
* Hiking
* Join an informal sports team

There are so many different types of exercise out there today. The next blog will include an exercise quiz so you can find out what type of exercise works better for you!

Are you intimidated by the gym?

You aren't the only one! Check out this website for some general information on gym etiquette and proper use of the equipment:
http://exercise.about.com/cs/healthclubs/a/gymetiquette.htm

How does Exercise Help your Mood?


Did You Know that since the early 1900's there have been over 100 studies done on the relationship between exercise and decreased depression?

Exercising releases those “feel good” brain chemicals known as neurotransmitters and endorphins. Neurotransmitters are particularly interesting because they are the chemicals in which anti-depressants are said to boost. Exercise has also shown to reduce immune system chemicals that often worsen depression.

Although the effects of exercising on mental health are not completely clear, it is definite that there is a positive effect on a person’s psychological and emotional health when they exercise. One study in particular used three groups of people. One group exercised, one group took Zoloft, and one group did both. Incredibly, the group that solely exercised did better than both of the other two groups. Read more on this study at http://mentalhealth.about.com/cs/mindandbody/a/exercisedep.htm.

Food and Your Mood

Studies are being done all the time to determine the relationship between food and your brain. Are you feeling depressed after a night of partying? Is your child not doing well in school? Are you suffering from anxiety? It is time to fix your mental health with the best recommendation you could ask for, FOOD!

Chocolate

Chocolate really does make us happy! Consuming chocolate, specifically cocoa, stimulates the brain to produce opiates. These opiates dull pain and increase the feeling of well-being. Chocolate also contains anandamide, another compound that arouses the feeling of well-being, and other compounds that make this feeling last longer. To get the most out of your chocolate intake, just follow these tips and tricks:
1. Don't overdo it - limit yourself to no more than 3 ounces a day. We don't want to lose the happiness by gaining the weight! Try substituting chocolate for your other sweets and snacks to balance out the calories.
2. Choose dark chocolate with a cocoa content of 65% or higher - The higher the cocoa content, the more you benefit!
3. Incorporate a small amount of dark chocolate in a baked good - many people prefer milk chocolate over dark chocolate, but don't give in! Try a healthy recipe to make your chocolate more desirable! Check out this recipe for Chocolate-Cherry Heart Smart Cookies: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1949710


Alcohol

Alcohol seems to be related to having a good time or even relaxing, but it is actually a powerful depressant, slowing the rate that neurological signals are received in the brain. This altered central nervous system also causes impaired judgment, slows heart rate, depresses breathing, slows reaction times, slows cognition, and causes regrettable unrestrained behavior. Alco! hol cons umption can also damage the quality of your sleep, leading to an even worse mood. Sleep is the body's restorative state. Therefore, studies have linked lack of sleep to increased tension and irritability. So if you have the urge to drink, keep it in small, slow doses (no more than one beer OR one glass of wine OR one shot of liquor every 1.5 hours). Also, try sipping, not gulping, allowing more time for the liver to breakdown the alcohol.

Carbohydrates

Although this isn’t a free pass to start loading up on cheesy pasta and buttery mashed potatoes, studies suggest that complex carbohydrates, such as whole grains, could be great for your mood! Complex carbohydrates have shown to enhance serotonin levels in the brain. Serotonin is the "feel good" chemical that produces positive feelings of happiness and promotes relaxation. Who doesn't want more of that?

Caffeine

We all love that cup of coffee, tea or soda in the morning to perk us up. This little perk of caffeine can even act as a slight anti-depressant but don’t over-do it. Too much caffeine can cause anxiety. If you love your coffee, try a lighter coffee with a reduced amount of caffeine. Or try something new! There are many herbal teas and sodas that have no caffeine in them at all!

Vitamins

Studies have also shown that blood levels low in either folate or vitamin B12 may be related to depression. These vitamins are believed to be used by the body to create serotonin. Don’t buy the supplements just yet; first try altering your diet. Foods rich in these vitamins include fortified whole-grain cereals, dark green, leafy veggies; low fat dairy and eggs; as well as beans, oatmeal, beets, broccoli, sunflower seeds, wheat germ, oranges, shellfish, wild salmon, lean beef and cottage cheese.