Tag: depression

Seasonal Affected Disorder and how to manage it

Seasonal Affected Disorder and how to manage it

Seasonal Affective Disorder (SAD) is a type of depression which is evoked during a specific time of the year. Typically SAD occurs during the autumn and winter months when the days are shorter due to less natural sunlight. It is believed to be related to the changes in light exposure, which can disrupt the body’s internal clock and lead to imbalances in certain neurotransmitters, such as serotonin and melatonin. SAD is more common here in the UK due to the long, dark winters.

Symptoms of SAD

The symptoms of SAD can vary in severity but often include:

  • Persistent low mood or sadness.
  • Irritability.
  • Fatigue and low energy.
  • Difficulty concentrating.
  • Changes in appetite, often with cravings for carbohydrate-rich foods.
  • Oversleeping or difficulty sleeping.
  • Weight gain.

Strategies to support SAD

If you suspect that you or someone you know is experiencing SAD, here are some strategies to help support and manage it:

Light Therapy: Light therapy, or phototherapy, is a common treatment for SAD. Special light boxes that emit bright light, similar to natural sunlight, can help alleviate symptoms.

Outdoor Exposure: Try to spend more time outdoors during daylight hours, even on overcast days. Take walks, go for a run, or engage in other outdoor activities to increase your exposure to natural light.

Diet and Exercise: Maintain a healthy diet and regular exercise routine. Eating well and staying physically active can help boost your mood and energy levels.

Supplements: Some people find relief from SAD symptoms by taking vitamin D supplements, due to the connection between vitamin D deficiency and SAD.

Counselling and Psychotherapy: Talking with a counsellor can be effective in supporting and managing SAD. It can help individuals develop coping strategies and address negative thought patterns.

Medication: In some cases, a doctor may prescribe antidepressant medication to help manage SAD symptoms. This is usually considered when other treatments are not effective.

Mindfulness and Stress Reduction: Practicing relaxation techniques, meditation and mindfulness can help reduce stress and improve your overall mood.

Maintain a Routine: Stick to a regular schedule to help regulate your body’s internal clock. This includes consistent wake and sleep times.

Seek Professional Help: If your symptoms are severe or persistent, it is important to consult a mental health professional or a general practitioner (GP) who can help determine the most appropriate treatment plan for you.

Supportive Social Network: Talk to friends and family about how you are feeling. Their support can be invaluable during this time.

SAD is real and treatable

SAD is a real and treatable condition and seeking professional help is an important step if you or someone you know is struggling with it. You can start by consulting your GP or a mental health specialist to discuss your symptoms and explore treatment options tailored to your specific needs.

For individual counselling I am here for you. Contact me to book an initial session and I will support you.

If you are in crisis and want immediate support please call the Samaritans who offer a free 24 hour helpline – Phone: 116 123 – Website: www.samaritans.org

Helpful Contacts

Anxiety UK – can provide advice and support for people living with anxiety, which may be related to SAD.
Helpline: 03444 775 774
Text service: 07537 416 905
Website:  https://www.anxietyuk.org.uk

CALM – The Campaign Against Living Miserably CALM is another organisation that provides listening services, information, and support for anyone who needs to talk, including a web chat service.
Telephone: 0800 58 58 58
Website: https://www.thecalmzone.net

Depression UK – is a self-help organisation made up of individuals and local groups that can provide support and information related to depression, which is a common symptom of SAD.
Website: https://www.depressionuk.org

Rethink – Rethink Mental Illness provides support and information for anyone affected by mental health problems, including local support groups.
Telephone: 0808 801 0525
Website: https://rethink.org

Written by your local counsellor in Fleet, Caroline at Caroline Ellison Counselling – this is my experience and these are my opinions. Carpe Diem.

What is Emotional Intensity Disorder?

What is Emotional Intensity Disorder?

Emotional Intensity Disorder (EID) is sometimes known as:

  • Emotional Unstable Personality Disorder (EUPD) or
  • Borderline Personality Disorder (BPD).

Emotional Intensity Disorder is a mental health personality disorder that affects the regulation of emotions. Emotional dysregulation is when a person experiences intense emotions that they are unable to manage in constructive ways. Continue reading “What is Emotional Intensity Disorder?”

Being a Counsellor

Being a Counsellor

Before I was a counsellor I had a career as a photographer. Through the lens of a camera I would seek a person’s external beauty and take a photograph with the best light and angle. Portrait and Wedding photography was my trade Continue reading “Being a Counsellor”

Tug of war with Dementia – Living Grief

The tug of war with dementia

The grey hair sprouts
The bottom lip pouts
Sadness lingers
I’m typing with my fingers
To get this feeling out!
~ Caroline Ellison (not a poet!)

Sadness Creeping in

The tug of war with dementia is cruel, profound, deeply moving and today has been tough! Continue reading “Tug of war with Dementia – Living Grief”

Mother’s Day without Mum

Mother’s Day without Mum!

My Mum has gone in mind but is still with us in body and soul! Today I called my Dad to say

“Happy Mother’s Day”

It left me feeling empty when I put the phone down and I came to my cabin to write this whilst it was still clear in my head and heavy in my heart. Continue reading “Mother’s Day without Mum”

What is Overwhelm?

What is Overwhelm?

Overwhelm is the emotional feeling of being overwhelmed. It is an emotional feeling which can take over with an intensity that feels difficult to manage. It can affect your ability to think and act rationally and evoke anxiety and stress. Continue reading “What is Overwhelm?”

Who Cares for Carers

Who Cares for Carers?

I have so much admiration for the army of carers out there. The NHS staff, the Care Home staff, the mobile carers to name a few. There are also those who are at home looking after a loved one, caring for your husband, wife, mother, father, daughter, son, whom ever it may be, caring for a loved one is a tough job! Continue reading “Who Cares for Carers”

Lonely at Christmas 2020

Loneliness this Christmas

As l sit in my counselling cabin this morning with a cup of coffee, I reflect on the conversations had with family this week. With Christmas ahead of us and the hope of all being together temptingly close, my Mother-in-Law called to say Continue reading “Lonely at Christmas 2020”