Call us at: (312) 573-8860
1111 N. Wells St. | Ste 400 | Chicago, IL. 60610 | Map

Menu

What is the Blues All About?


Summer days are gone. Autumn has begun.  For many, this time of the year signals the launch of fall festivities, savory treats to indulge along with deliciously comforting fragrances that are sure to cozy you into the change in season with grace and poise – caramel apples, pumpkin spice donuts, mint hot chocolate, spearmint, eucalyptus. While this time of the year is indicative of shorter days, longer nights, and the arrival of winter. It is, for others, the start of an accompanying risk of seasonal affective disorder, or SAD. 

Seasonal Affective Disorder is a type of depressive disorder that strikes at the shifting of the seasons and is marked by changes in mood that vary from mild to severe (DSM-V., NAMI). Some may refer to it as winter depression, very different from the winter blues, as it can be debilitating and very overwhelming, shaping daily functioning, productivity, and overall wellness. Approximately five percent of adults in the U.S. experience SAD (APA) during predictable months of the year.  While people commonly experience depression symptoms during the cold fall and winter months, some people experience symptoms of SAD during the warm summer months (Melrose, S).

buy terbinafine tablets https://vabf.org/reading/aqa-english-literature-b-coursework-word-count/250/ levitra sherwood manor the essay on the principle of population john dewey essays online https://www.mitforumcambridge.org/multiple/custom-printed-origami-paper/2/ click here mba thesis report accounting cover letter samples viagra in a can essay topic about holiday proofreading editing services term paper mill site doctorate nursing essay click writing an autobiography essay essay about female genital mutilation viagra para mujeres en farmacias introduction to customer service phospho inhibitors eg viagra best essay services custom small molecule essay relation between nexium and watermelon stomach essay fear of failure viagra atrial fibrillation https://teleroo.com/pharm/eat-before-after-viagra/67/ viagra pills for sale in canada war photographer carol ann duffy essay brave new world essay buy automated essay scoring machine valtrex uk source site What are the symptoms of SAD?

It is important to note that symptoms of SAD may vary across several different factors, however common symptoms of SAD include alterations in mood – such as sadness, hopelessness, numbness, irritability – furthermore, changes in sleep, appetite, energy, loss of pleasure and interest in activities once enjoyed, or in cases that are severe, suicidal ideation (APA).

Although the primary differentiating element concerning SAD symptoms is that it occurs seasonally, individuals experiencing SAD might also present with sustained depressed mood for periods greater than two weeks where there lies a propensity to develop lethargic depression versus irritability , which is why people experiencing this condition are prone to behaviors such as overeating and oversleeping.

How is it caused?

The evidence for SAD is related to the hormone, melatonin, which is discharged by the pineal gland that controls the sleep-wake cycle (Melrose, 2015). Lack of light stimulates the discharge of melatonin, grooming the body for sleep (Melrose, 2015). Simply put, as the fall and winter cold settles in, melatonin production in the body rises and people tend to be affected by this in ways that lead to increased feelings of lethargy, exhaustion, and sluggishness. 

Alternatively, researchers have found that individuals with SAD may have difficulty regulating their levels chemically, where the neurotransmitter, serotonin, is influential on mood (NAMI., Melrose, 2015). In conclusion, research also suggests the role of Vitamin D in serotonin activity where less sunlight contributes to the body’s response of less Vitamin D (Melrose, 2015).  Other factors found to increase a person’s chance of developing SAD include biological, environmental, and geographical influences. 

How is SAD treated?

SAD can be successfully treated in many ways, including counseling or talk therapy,  antidepressant medications, light therapy, Vitamin D supplementation or a combination of these.  Self-care is also an important component of treatment (APA., Melrose, 2015).  For those who experience SAD, it is important to: 

  1. Take advantage of available sunlight and monitor your body’s internal clock
  2. Get creative by tapping into your inner artist
  3. Develop healthy eating and sleep habits
  4. Exercise in the morning 
  5. Approach the cooler season with a positive attitude and reinforce it with self-affirmations
  6. Plan pleasurable, physical activities (outdoors if safe to do so) 
  7. Seek out a healthy support network through relationships
  8. Learn and practice relaxation techniques such as progressive muscle relaxation, mindfulness, imagery, and deep breathing

References

Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition

American Psychiatric Association 

National Alliance on Mental Illness

Melrose, S. (2015). Seasonal affective disorder: an overview of assessment and treatment approaches. Depression research and treatment, 2015.

Perinatal Depression


Changes in emotions and mood swings may be expected during and for a period after childbirth. What may not be unexpected are symptoms of depression. Perinatal depression is depression experienced during pregnancy (antenatal) and up to one year after childbirth (post-partum). World-wide, the occurrence of perinatal depression is estimated to be between 10 and 13%, with slightly higher rates reported in the United States (U.S.). In 2018, one in five and one in eight women in the U.S. reported experiencing antenatal and post-partum depression, respectively. Women from all social economic, racial/ethnic backgrounds, and geographic locations in the U.S. reported experiencing perinatal depression. However, there are several factors that increase the risk of experiencing perinatal depression including a pre-pregnancy episode of depression, being younger than 19 years old at the time of the pregnancy, intimate partner violence, and limited physical support. In addition, having antenatal depression increases the risk for post-partum depression. Risks associated with perinatal include elevated potential for pre-term delivery, decreased mother-child bonding, and delayed cognitive/emotional development.  Identifying and addressing the symptoms of perinatal depression are important steps to ensure the current and future welfare of the mother and the child. 

Symptoms of perinatal depression include:

  • Persistent sadness, anxiousness, or feeling empty
  • Feelings of guilt, worthlessness, hopelessness, or helplessness 
  • Loss of interest or pleasure in hobbies and activities 
  • Fatigue or abnormal decrease in energy 
  • Difficulty concentrating, remembering, or making decisions 
  • Difficulty sleeping (even when the baby is sleeping), awakening early in the morning, or oversleeping 
  •  Abnormal appetite, weight changes, or both 
  • Trouble bonding or forming an emotional attachment with the new baby 
  •  Persistent doubts about the ability to care for the new baby 
  • Thoughts about death, suicide, or harming oneself or the baby 

If you believe you or someone you know is experiencing perinatal depression, it is important to have the symptoms assessed by a qualified medical and/or a mental health professional to ensure the appropriate diagnosis and course of treatment. Once perinatal depression is confirmed, there are several options available to help alleviate the symptoms.

Treatment Options

Medication and psychotherapy are effective methods to address the symptoms of perinatal depression. Health care providers can assess your symptoms and coordinate appropriate treatment which may include medication and/or psychotherapy. Antidepressant medications may be prescribed by a medical provider after consideration of the medical history, the physical condition of mother and child, as well as the potential risks to their future health. Cognitive Behavior Therapy (CBT) and Interpersonal Therapy (IPT) are mental health strategies that have been effective in helping to address the symptoms.

Taking care of yourself helps to decrease the depressive symptoms. Components of self-care include eating nutritious food throughout the day, getting regular exercise to reduce stress, getting an appropriate amount of sleep, having time for yourself each day, and creating a support network. 

Joining a support group may be beneficial. Support groups offer the opportunity to discuss concerns with people familiar with and who have experienced like symptoms while decreasing the sense of isolation. There are support groups specifically for perinatal depression. Your health care provider can direct you to local groups, groups may be found by searching the Psychology Today database, and the Post-partum Support International organization has information on local chapters.

Perinatal Depression in the time of COVID-19

Limited information indicates there has been a substantial increase in women experiencing symptoms of perinatal depression during the pandemic. A Canadian study reported rates in excess of 40%. Stay at home mandates, worries about contracting and transmitting the virus to the baby, limits or bans on birth support, contracting the virus during the hospital stay, and having other young children to care for so there’s limited time for rest or relief are factors cited by women reporting depressive symptoms. In addition to the strategies listed above limiting exposure to media is suggested to reduce symptoms. 

Perinatal depression is estimated to affect more than 10% of women in the U.S. Recognizing the symptoms and seeking treatment are important first steps. There are effective treatment options to reduce the severity of the symptoms and the potential for future health risks for the mother and child.


References

Alessandra Biaggi a,n , Susan Conroy b , Susan Pawlby b , Carmine M. Pariante bJournal of Affective Disorders 191 (2016) 62–77 Identifying the women at risk of antenatal anxiety and depression: A systematic review

Rebecca M. Pearson, PhD; Jonathan Evans, MD; Daphne Kounali, PhD; Glyn Lewis, PhD; Jon Heron, PhD; Paul G. Ramchandani, DPhil; Tom G. O’Connor, PhD; Alan Stein, FRCPsych Maternal Depression During Pregnancy and the Postnatal Period Risks and Possible Mechanisms for Offspring Depression at Age 18 Years Original Investigation jamapsychiatry.com

Brenda L. Bauman, MSPH1; Jean Y. Ko, PhD1; Shanna Cox, MSPH1; Denise V. D’Angelo, MPH1; Lee Warner, PhD1; Suzanne Folger, PhD1; Heather D. Tevendale, PhD1; Kelsey C. Coy, MPH1; Leslie Harrison, MPH1; Wanda D. Barfield, MD1 Vital Signs: Postpartum Depressive Symptoms and Provider Discussions About Perinatal Depression — United States, 2018 US Department of Health and Human Services/Centers for Disease Control and Prevention MMWR / May 15, 2020 / Vol. 69 / No. 19

National Institute of Mental Health. Perinatal Depression. Retrieved from Maternal%20depression/20-MH-8116.

Pregnancy Anxiety and Postpartum Depression During COVID-19. The uncertainties of the situation have presented challenges for our families. Dr. Dawn. Psychology Today.

Perinatal Depression Treatment Options BC Reproductive Mental Health Program. BC mental health and addition services. August 2011.

Moms Are Not OK: COVID-19 and Maternal Mental Health. Margie H. Davenport1*, Sarah Meyer1Victoria L. Meah1Morgan C. Strynadka1 and Rshmi Khurana2   Front. Glob. Womens Health, 19 June 2020  https://doi.org/10.3389/fgwh.2020.00001

Better Than Before


We all want another chance to get something right, or to be granted a do-over.  The one question that continues to be paramount is: How do we get through this time?  A time that appears to have no set end.  Every report, conference, appointment has been completely refocused to include the impact of COVID-19 on our society, bodies, business, finances, families, churches, communities, race, culture and emotions.  Most Americans have experienced heightened anxiety, low mood, loneliness and isolation.

When I first started learning therapy skills, I learned the power of reframing.  I took a workshop that was about interventions. We had to describe the picture we saw as the presenter placed a different frame over each picture.  I started thinking about this exercise a couple of days ago and thought, in order to make this better, we have to think about this time differently.  We need to REFRAME this.  How can we not only survive this, but thrive through this so that at the end we are better than before?  I struggled to this of this differently.  This is only a reset, so that we can rest, so that we can recommit.  Let me explain what I mean.

Reset – Reset can be viewed as a re-entry to the state of zero, or to start over, or to be given another chance.  To start afresh.  I thought, the year has already started, that was our reset.  We made commitments to ourselves, we started new schedules, started a new journal and thought through the old.  We said farewell to Auid Lang Syne (Scottish for days gone by).  We let go so that we can enter in.  We embraced what could be and set our hearts to engage in new possibilities with great anticipation.  Our goals were set, our schedules were set, we were engaged and then all of a sudden it all came to a halt.  In Using a different frame:  We have been given the gift to reset again.  What a treasure and what a wonderful opportunity.  In resetting, we can clear out the last three months and try one more time.  What was not there prior, we can now add.  We can start anew and embrace the beginning once again.

Lexapro is my first medication when I was depressed and had various anxiety disorders. it only helped a little but since I was undergoing intensive therapy it was not enough in my opinion. Check out more info about Lexapro medication.

Rest –  During this period of time we have also been given the gift of rest.  I think about this more in terms of respite.  Although we were only in the 3rd month of the year, some of us were deeply engaged in completing our goals and well-set to move through to the summer with great anticipation of warmth and beauty.  We were running hard and moving fast. All of a sudden it all stopped.  In Using a different frame:  I picture respite as a little slice of joy.  I see myself resting near a pond with my toes in the warm water, the warmth of the sun on my back and the sound of beautiful birds chirping in the background. I lean back to get the full warmth of the sun as I listen to the most beautiful sound that only God can create – Birds chirping, the warm wind blowing and the thought that I’m in the best place ever.  This is what the scripture means in Hebrew about entering into His rest — His rest.  Everything about respite was created by Him. Even this small slice of time in which we are resting, and becoming comfortable with what is so odd, with what we cannot control.  Take a deep breath and enter into His rest. Hebrew 4:10 – For whoever enters into His rest, he also ceases from his own works, as God did from His.

Recommitment – The commitment we made at the beginning of the year, a couple of months ago seem so far away.  In Using a different frame:  This is an opportunity for a recommitment to self.  One of the promises that we don’t want to break is a promise we made to the self.  The promise of want to do better, be better and live better.  Some of us had already picked up bad habits.  We had fallen back into the late arrivals, the bad eating, the loss of sleep, the loss of connection with others.  In the 3rd month, this started to look like the old schedule we wanted nothing to do with.  This period of time gives us the opportunity to recommit to self.  To do what we said.  It also gives us the opportunity to recommit to family.  What a wonderful word.  It is always and has been complex but yet deep.  It has been layered, but yet beautiful.  Family is this amazing group of people that we all have been gifted with who teach us so much.  Family teaches us about how deeply we can love, and how often we can forgive.  This is a recommitment to our faith, as well.  The very essence of who we are and why we are.  It is a reassurance of what we stand for and who we are.

Yes, we will get through this.  What appears to be suffering, fear and sadness, we will get through it.  We will come out of this and we will be better than before as we use this time to reset, rest and recommit!

Strategies to Reduce Depression During the Holiday


For your physical health:

Be deliberate about what activities you choose to attend. Decide ahead of time what would benefit you the most and what is in line with your needs.

Ask for help from others. We tend to think we have to do everything, when a team effort can be more fun.

Make time to rest and rejuvenate even amidst the pressure of getting things done. This will give you more energy.

Pay attention to your eating and drinking.

 

For your emotional health:

Express your feelings in an assertive and respectful way. Say “yes” because you want to, not out of obligation or to please others.

Surrender to those things that we cannot change. Surrendering is accepting things that we cannot control which allow us not to struggle and feel more at ease.

Don’t isolate. Reach out to others if you feel lonely. If you don’t have someone to be with, volunteer to help those in need. It can be very uplifting and gratifying. Spend time with supportive people.

Spend time to reflect and grieve, if necessary. Let yourself feel. Then do something nice for yourself and socialize.

Practice mindfulness. Try to observe your internal experience, just as it is, without judgment.

 

For your spiritual health: 

Don’t compare yourself to others. You are perfect just as you are today.

Extend forgiveness.

Let go of the past. Life brings changes and each holiday season is different and can be enjoyed in its own way. Look forward.

Each week, call or email a family member or friend that you have not connected with in some time.

Make a new friend and invite them for coffee.

Find time to be with God. Pray!

How to Combat Anxiety and Depression

by Tiffany Solecki, BA Clinical Intern in Active, Anxiety, Depression, Healing, Self Improvement Comments: 0 tags: anxiety, depression, Self Improvement

Challenging Anxiety and Depression: A Few Tips

As someone who has struggled with anxiety and depression, both experiences can be incredibly tiring and alienating. While they may at first glance seem like opposing conditions, I’ve learned from experience that anxiety and depression are actually more like “cousins.” Both tend to involve negative self-talk with anxiety being a state of insecurity and fear in response and depression being the result of paralyzation by belief. Thoughts such as “I’m unintelligent,” “I’m unattractive,” or “I’m unlovable” come to mind when I think about my own internal dialogue on particularly rough days.

While I recognize that the experiences of others may not mirror mine, I wanted to offer a few practical tips on how to challenge such negative feelings and thoughts.

  1. Avoiding Projection

Let’s say you’re attending a social event for work and had a lot on your mind so you weren’t as outgoing as you wanted to be. You may self-deprecate, telling yourself something like, “I wish I could have let go and had a good time. Everyone probably thought I was socially awkward.”

The projecting lies in the last two thoughts, in which you assumed that others agreed with you in your own negative self-assessment.

Imagine if someone else, such as a friend or family member, was in your place. If they had been quieter than usual one day, would you have automatically assumed that they were rude or socially awkward? I wouldn’t have.

Given that you likely would not respond so negatively to others in similar situations, ask yourself this: Why then, should you respond to yourself that way?

  1. Do something for yourself each day.

Self-care is crucial in challenging negative thoughts, so it’s a good idea to find something you enjoy doing or a task that you are determined to complete each day. This can be something as simple as doing laundry to as specific as making progress on a project or task you’ve had on your mind. Regardless as to what you choose to do, make sure it is something that is important to you, and try not to set overly high expectations for your completion of it. Since negative thought patterns often stem from the belief that we are incapable or lacking in some way, doing something small for yourself each day can serve as a reminder to the contrary.

  1. Connect with God.

If you’re like me, you probably cringe at the cliché response that if you “prayed or trusted in God more,” you wouldn’t be feeling anxious or depressed. Let me challenge this with Matthew 11:28-30: “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”

While many of us may feel as though God has abandoned us in our struggles with mental health, we can rest assured that such an assumption is contrary to Scripture. While worrying and thinking negatively are often tied to a lack of trust in God, its important for us to understand that God loves and cares for us in our suffering, whatever form it may take, and is not waiting for us to call on Him so he can point out our flaws with bitterness or contempt. Rather, as His children, He welcomes us into His presence with outstretched arms. He desperately wants to connect with us our rawness and vulnerability.

If you are struggling with depression and/or anxiety and want to request an appointment to see a therapist, click here.

Cornerstone Counseling Center of Chicago