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.

Stress Management for Easing into Fall...

Here are a few tips for easing into Fall this year:

- Make plans: plan a trip or a walk, something to look forward to on the calendar.
- Be in the moment: be spontaneous and have an outdoor picnic or take a day trip.
- Embrace the change of season: take a walk on a cooler evening or go apple picking.
- You get to choose your attitude towards the shifting seasons: choose to enjoy the good parts (cozy sweaters and hot apple cider).

Feeling more down than usual or other changes in your mood and typical behavior can be difficult to change on your own. So, get support and make sure you discuss this further with a therapist to help get you on a health track this Fall.

For more information, visit www.HealingLLC.com or contact us at AnotherLook@HealingLLC.com or 240-274-5680.

Take Good Care,
Amy Hooper, LCSW-C, CEAP, Director & Psychotherapist and
Jill Gordon, LCSW-C, Psychotherapist

Self Help for 2014 - What are you resolving to do next year?

As each year comes to a close, we’re often compelled to think of our New Year’s resolutions – This year, I’m going to…“cut chocolate out of my diet and drink less soda.”, “exercise more – maybe 3 times a week?”, “read more books or join a book club”, “do more of the things that I want to do, but never get around to doing.”… the list goes on.

These resolutions translate into the various components of life -- relationships, financial stability, health (emotional, spiritual and physical), giving back to the world, having a meaning in life -- all of which influence each of us differently, shape our experiences, and affect our overall well-being.

As this year nears its end and we look ahead to 2014, what if, instead of thinking about our resolutions, we challenge ourselves to view the different aspects of our lives as part of a broader journey toward greater personal growth?

If we ask ourselves questions such as: How can I be kinder to myself? How can I ask more for what I want and need? And how can I communicate my feelings with others more effectively? Then we’re thinking about the things in life that lead to healthier living. Taking the time to figure out these issues is no easy task, so we at Another Look at Healing, LLC – Counseling and Wellness Center, would like to offer several tips to help you along your journey:

1.      Take reasonable steps. You want to match your personality, skill set, strengths and weaknesses to the goals you’re setting.  And make sure the goals are not too big or too small. This way, the chances of disappointment are decreased, and your motivation increased by achieving what you have set for yourself to accomplish.

2.      Set clear goals. The more you can identify and clarify your goals, the more motivated you will become to achieve them. For example, write down specific lists of exactly what you want to accomplish, and then break it down into tangible, practical steps.

3.      Use your senses. See, hear, and feel what it’s like to have that thing or person you so desire. Visualizing your goals may inspire you to achieve them!

4.      Your goals are yours and not someone else’s. Your goals need to resonate with who you are and what you’re capable of.  Focusing on what someone else has that you don’t or what someone else can do that you want to be able to, can impose a lot of stress without much joy. Keep our #1 tip in mind here!

5.      Balance. Balance. Balance. Sticking to one area of your life too much and for too long while ignoring other areas may backfire, so be aware of your priorities, and look at your life in the long term as well as short with a sense of moderation.

Finally, your actions speak louder than your words. When you respect your word (whether thinking to yourself or talking aloud) and follow through with your actions, you build a sense of trust within yourself that helps you become stronger, more determined and more you. This holiday season, look inside to find the wisest part of you for the answers of what you want to accomplish this next year.

If you need any additional support learning how to become more authentically you, and have the healthier, happier life you always wanted, our counselors are available to help. Call us today at 240-274-5680 or email us at AnotherLook@HealingLLC.com for a free consultation.