Summer is in full swing and all around you, people seem to be enjoying themselves. Happy to be outdoors, puttering in the garden, reading cheesy novels, going to the beach or nearby parks for picnics. Not only do you not get it, you feel worse just seeing their rosy complexions. Like Scrooge at Christmas, you want to scream “Baaaah humbug!” but nobody wants to hear your complaints.
Or perhaps it’s not you but one of your kids or your mate who is cranky and out of sorts. What’s going on? It may be a bad case of the summertime blues.
Most people, if they even know about SAD, think of it as a type of depression that occurs each year in the winter–especially in places with long winter nights and little sunshine. Like other forms of depression, SAD occurs more often in women than in men and can first occur either in adolescence or adulthood.
What many people, including psychotherapists, do not know is that a small but significant percentage of people have recurrent bouts of depression every year in the summer. While the winter blues typically make people withdrawn and lethargic, craving carbohydrates, oversleeping and overeating, the effects of summer depression are the opposite.
In the summer version of SAD, people get agitated, anxious, and irritable, struggling to get enough sleep. Since they also lose their appetite, they often lose weight. As with other depressions, they can struggle with suicidal thoughts.
No one knows exactly why summer affects people in these ways, but there seems to be three ways the season triggers symptoms. Some people are the most bothered by excessive sunlight, others by excessive heat, and a third cause is the disruption of the daily body cycles called circadian rhythms.
Another cause of increased problems in the summer can be due to bipolar disorder. Too much light exposure can provoke mania in the …
Countless research studies have underscored how anxiety and depression correlate significantly with an individual’s sense of control or lack of control over his or her own destiny. The same thing is true when it comes to stress.
In fact, given our mortality combined with our lack of control over so much of life, stress goes hand in hand with being human. Although we can’t make all our stresses disappear with a magic wand, we can learn to cope more effectively with stress so it doesn’t kill us.
(Although don’t all of us secretly long for a fairy godmother or a genie who will grant us three wishes and remove all the suffering in the world? I know I do).
Stress is a complicated process that affects us on every level–physically, emotionally, mentally and spiritually. Because of this, we need a holistic approach to build our resilience. It is best to work with all four levels but start wherever you know you are weakest, and build your stress-proof muscles one day at a time. Until the fairy godmother comes around, here are some lifelong practices that will help immunize you against stress.
Stress & the Body
Stress stimulates our fight/flight response, sending the signal to our bodies that we need to run for the hills or turn and face a threatening attacker. Our bodies rush with adrenaline and our heart rate quickens. What are the best tools to help the body recover?
Tip #1: Practice deep breathing and get regular exercise. The fastest way to calm down your nervous system is with your breath. Learn how to breathe from your belly. This is taught in yoga, in voice lessons, in self-hypnosis, and in instructional videos on line. No one thinks twice about brushing their teeth every day. If you practice self-relaxation or meditation for ten minutes twice a day for the rest of your life, you will be more able to remember how to calm your emotions when you need to do so quickly.
I received a call from a distressed mother last week asking if her whole family could come to see me. “I’m really worried,” she explained. “Every one of us in the family is completely stressed out, and we need to find out how to cope better.”
I am used to getting calls when someone is suffering from any of a number of symptoms-illness and loss, depression and anxiety, addictions, behavioral problems in children and teens, communication breakdowns in couples–but these days more and more calls simply describe unmanageable stress as the presenting problem. What is going on?
If you answered a resounding yes to most of these questions, you are certainly not alone. Recent studies not only in America but across the world indicate that far too many people are suffering from the excessive demands of modern life. Stressed to the limit with no end in sight.
Stress has been studied since the 1950′s by medical doctors as well as psychologists and social scientists. Whenever circumstances put more physical or psychological demands on an individual than that person can handle, stress is the inevitable response. When pressures mount up, the body’s natural fight or flight mechanism goes into high gear.
Stress is most likely to occur whenever the demands put on us are intense, …
“Anything will give up its secrets if you love it enough. Not only have I found that when I talk to the little flower or to the little peanut they will give up their secrets, but I have found that when I silently commune with people they give up their secrets also–if you love them enough.” -George Washington Carver
I’ve been a psychotherapist for over thirty years. I have long ago lost count of just how many of my clients have commented–sometimes with appreciation, other times with disbelief–on how they don’t know how I do what I do. How can I possibly listen to so many terrible stories, they wonder. These comments invariably emerge after a patient has shared a deep dark secret.
I reply with my genuine feelings–I am constantly grateful and feel deeply privileged to do what I do. Although I do hear horrible stories at times–those of violence and pain, rife with injustices and betrayals–I also bear witness to the healing that can come when people reveal certain secrets about themselves or their loved ones that they thought they had to carry alone.
People keep secrets for a variety of reasons that are not necessarily good or bad. Each individual, family, and culture has spoken and unspoken rules about privacy vs. transparency. I am not suggesting that it is better to tell everyone everything.
But there are some secrets that become toxic when not revealed to anyone, ever. Underneath toxic secrets there is some fear that keeps that person from opening up. Sometimes the fear is justified but often it is misplaced, magnified or completely false. What are some of the reasons all of us keep information buried inside even when we desperately want to tell someone?
“It is not a lack of love, but a lack of friendship that makes unhappy marriages.” -Friedrich Nietzsche
The TV ads would have all of us believe that the best cure for depression is the latest and greatest medication. First it was Prozac and now it’s Pristiq and Abilify. Although medication is a life saver for many, for others the side effects are too debilitating, and the meds don’t seem to help enough anyway.
Study after study has shown that the best treatment for depression includes some form of psychotherapy. Once again, there is always the cure du jour–right now it is cognitive behavioral (CBT or DBT). Nothing wrong with that. It’s just that something is missing from the information.
Your doctor or family may have told you (if you are the depressed one) to get help. What you haven’t been told is to make sure you do some counseling with your spouse, your children, and/or your family as well. Here’s why this missing information is so important…
Psychotherapists have long known that social support is crucial–not only when the patient suffers from depression but with any physical or emotional illness or disability. When you visit your doctor for your annual check-up, how often are you asked about the quality of your relationships? We now know that this is even more important than we thought.
A new study by Alan Teo and his team in the Psychiatry Department of the University of Michigan conducted a ten-year follow-up of almost 5000 adults aged 25-75 to determine just how big a part relationship factors played in the risk of developing depression years later. Their conclusion: the magnitude of the impact of social relationship quality on risk for depression is as strong as the effect of biological risk factors (like obesity, smoking, high blood pressure) for cardiovascular disease.
“To use fear as the friend it is, we must retrain and reprogram ourselves. We must persistently and convincingly tell ourselves that the fear is here–with its gift of energy and heightened awareness–so we can do our best and learn the most in the new situation.” ~Peter Williams
Barely a week goes by these days without some mention of the skyrocketing rates of anxiety in our culture. Drugs are offered as a quick fix but they come with a price. As discussed in a previous blog, most psychotropic medications like Xanax and Valium are highly addictive, and can be very difficult to withdraw from.
In the psychotherapy research, the use and benefits of various cognitive behavioral therapies have been widely proclaimed as the answer. New research from a team led by Elizabeth Phelps, a professor in NYU’s Department of Psychology and Center for Neural Science, now demonstrates how there can be a bit of a slipped cog in cognitive methods. Published last month by Raio et al. with the provocative title, “Cognitive emotion regulation fails the stress test,” this new research got my attention.
What Is Cognitive Emotion Regulation Anyway?
Cognitive emotion regulation is a fancy term to describe managing one’s feelings by deliberately thinking about them in more helpful ways. For example, millions of people override their fear of flying by reminding themselves that travel by plane is far safer than travel by car. Cognitive therapy teaches consumers to question their fear-inducing beliefs and to substitute them with more accurate appraisals, and these tools have been widely shown in the laboratory to be effective in altering the nature of our negative emotional responses.
However, what this newly published study demonstrates is that even mild stress can derail the ability of someone to use these otherwise effective weapons when they most need them–in real life. “In other words, what you learn in the clinic may not be as relevant in the real world when you’re stressed….Our results …
Would you like to be able to answer yes to the following questions? Would you like your partner to answer yes? Your children?
Do you prefer to be organized and disciplined? Is neatness important to you? Do you have high standards and expectations of yourself? Do you have a need to strive for excellence? Sounds good, but…
What if the questions were these instead…
Do you often feel disappointment after completing a task, knowing you could have done better? Does your best just never seems to be quite good enough? Even when you have performed well, do you feel little satisfaction at your victory?
Perfectionism is a personality trait that psychologists have been studying for the past thirty years. It is used to describe people who set extremely high standards for themselves, striving to be the best at whatever goal they are pursuing. It sounds good–except when it’s not. The big difference is whether the goal is to excel (potentially attainable with dedication and hard work) or to be perfect (unattainable since no one succeeds without trial and error).
Although most people wish they had at least a small dose of perfectionism, there is a fine line between healthy perfectionism and its maladaptive form. Too much of this trait leads to setting goals that are excessively high and is usually accompanied by hypercritical, unrealistic expectations of self and others. No surprise it can lead to depression, anxiety, eating disorders and a slew of other problems.
Psychologists Paul Hewitt and Gordon Flett, believe that perfectionism comes in different shapes and sizes, each associated with different kinds of problems. Although some of the associated issues may be less severe than others, no perfectionism is trouble proof. The three types they have identified are self-oriented perfectionism, other-oriented perfectionism, and socially prescribed perfectionism.
The self-oriented first types focus their need for perfection on themselves; …
Have you ever walked into your parents’ house as a mature adult and suddenly turned into a rebellious teenager? Or suddenly burst into tears (unlike those around you) at a certain scene in a movie? Or found yourself wanting to smack your child even though you would never do so? Or begun yelling at your wife because of the look on her face?
There is a movement afoot across the planet. Since surfacing in England only a year and a half ago, news has spread from Europe to cities in America, Canada and Australia. Who would have thought that so many people would be so eager to talk about death–but they are.
Since the beginning of recorded history, people have come together with other members of their tribe or village to discuss matters important to the progress of their community. Tribal councils, town hall meetings, Greek symposia, European salons–all are examples of forums designed to give citizens a voice. Many ideas and movements for social change or personal transformation have been born in these types of gatherings.
Although for some kids, finding the right medication is a life-changer, there are many parents who are adamantly opposed to putting their kids on drugs–particularly without trying something more holistic first. There is great news on many different fronts as well as new research from around the world, showing that there are alternative approaches to treatment shown to be effective in combatting depression in children and teens. Here are just a few of them that have recently caught my eye…