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5 Solid Ways to Make Winter Your BFF

As a teen growing up in Cache Valley, I loved summer. The outdoor possibilities were endless. However, I couldn’t understand why my mood took such a terrible hit in October and November. As an adult and many years later, I do now!

Do you dread the thought of winter? Its long nights and short, hazy, or foggy days? Does the thought of snow and cold make you long for the warmth of spring with its longer days and beautiful green grass?

If so, this blog is for you.

How to Beat Winter

Over the years I’ve noticed that many, many people struggle with their mood in winter. In fact, health care professionals have even created a term for it. That is, Seasonal Affective Disorder or SAD. Here’s 5 solid ways to turn winter from your sworn enemy to your BFF.

Get Out of the House

Sitting in your home and lamenting winter from November through March isn’t going to help. In fact, it will only make you detest winter more. Definitely move your body!

Get To the Gym

Exercise during winter will help you fight the feeling of low energy and lethargy. You don’t have to be a gym rat to get a significant boost to your mood and motivation. Just be consistent and take it one easy/moderate/challenging workout at a time.

Get Outside

We all know the benefits of getting summer sun in moderation on our bodies. The sun promotes vitamin D development which enhances our mood. It stands to reason that if you hole up inside all winter your mood will take a significant hit. Get outside, even in January, to feel better.

Get Out of Dodge

While many of us would love to live in St. George or even Phoenix during the winter, that isn’t feasible for most. What is feasible is taking a vacation down south. Whether it’s St. George, Phoenix, or even Honolulu, definitely get of out Dodge. Your mood and motivation will love you for it!

Get To the Mountains

When the inversion season hits (and it will), most people find the weather intolerable. Want a solution? Simply get to the mountains. Getting above the inversion will revitalize you as the sun feels amazing. Whether it’s to ski, snowshoe, or just to drive to Park City, you’ll definitely feel a benefit when the sun warms your face.

A Parting thought

These five ways to change your thinking about winter will definitely help. Choose 2 of the 5 and do them consistently. You WILL feel a difference!

While this is a likely a subject for another blog post, eating healthier, getting adequate (don’t over do it!) sleep, and surrounding yourself with emotionally healthy people will also pay you wonderful winter benefits.

Michael Boman, LCSW is a therapist with 18+ years experience working with individuals, couples, and families. He is also a believer in exercise and taking care of oneself. He welcomes your comments.

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What’s Wrong With Me!!!

 
As the seasons change from the light filled days of summer to the shorter cooler days of fall, many people begin to notice a change in the way that they feel. For some people, they feel invigorated and energized by the cooler weather; however, for others these shorter days lead to feeling less motivated. And still, for others the onset of cooler weather is just the precursor to the “winter blues”, a condition formerly known as seasonal affective disorder (SAD). Regardless of the timing of depression, it’s an experience that can feel isolating and hopeless. However, there are things that we can do to help alleviate some of the symptoms of depression.
 
Humans are connected beings, we need connection to survive and we especially need it thrive. Strengthening our connections with those around us can help with the feelings of isolation and being alone. What do we do if we don’t have strong connections in place? Looking for ways to connect that are a little more unconventional than the traditional family, friends, and coworker relationships is one place to start. For example, there are meet up groups for all kinds of different hobbies that are open to people. Faith communities are ways to connect with people that have the same ideological and theological beliefs. Volunteering allows an array of engagement opportunities that also provide a sense of worth and giving back. However, even engaging in an activity that provides peripheral contact can be beneficial; going to the same coffee shop every morning on your way to work and engaging the barista in small talk is a step towards making a connection.
 
The coffee shop stop leads us to another way to combat depression…getting out. Yep, it might be the last thing that you want to do when you are in the midst of a depressive episode, but it is one that can provide a quick pick me up. Finding options that require us to leave the safety and confines of our couch can be as exciting or as calming as we choose. Going for a quick 10 minute walk around the block, going to the bookstore to pick up the latest novel from your favorite author, or taking that pottery class you’ve always wanted to try…they all require that we step away from our comfort zone.
 
Exercise is also a great way to combat depression. Exercise gets our blood flowing and heart pumping that leads to a release of those feel good endorphins that help balance our emotions. Want to up the anti depressive effects? Exercise outside in the sunshine, there are currently studies that hypothesize that vitamin D deficiencies are
 linked to depression, though that has been proven yet. However, light therapy has been shown to be an effective treatment for SAD.
 
Lastly, talk therapy with a trained therapist that can help you deal with your individual symptoms is also an effective option when you are having depressive episodes that aren’t being effectively mitigated by diet, exercise, and lifestyle changes. Having a person that will listen and help you develop and implement changes and coping skills into your life can be invaluable as you traverse a trying time but you don’t have to do it alone. Wasatch Family Therapy offers therapists for all ages to meet your individual needs, to make an appointment call 801-944-4555 today.
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Beat the Winter Blues: Tips for Dealing with Seasonal Depression

The winter months can bring excitement and joy as we celebrate the holidays, decorate the tree, and spend time with our loves ones. However, it can be quite a different experience for people with Seasonal Affective Disorder (also known as SAD). For these individuals, winter can be a time of gloom, despair, and hopelessness.

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Ask A Therapist: I Feel Ashamed about Being Molested as a Child

I’ve started thinking of my past life and how naive I was. Then horrible memories have come back to me. When I was around 9 going to 10 I was molested by a teenager. It made me cry almost thinking how stupid I was by listening to the molester telling me what to do and threatening to tell my parents what he did. I thought I would get in trouble so I let him do what ever. It happened for almost 2 years and I kept it secret. I was even more frightened that he said he planned to bring his friends. Then when I was in middle school, we moved and I finally told. The officers didn’t do anything because there wasn’t enough evidence.. I felt stupid for not telling and to this day, knowing he’s still out there.. I wished I was strong. This really affected me making me more naive, confused, and depressed as the years went on. I have felt sexually attracted to older men wanting them to touch me. I was even willing to risk my life by walking around my neighborhood hoping I would get captured and raped. Then I met my ex boyfriend. He changed me in a way but wasn’t what I thought we would be. I believed in my ex boyfriend and allowed him to have sex with me whenever he asked and I fell in love. It didn’t end too well.. I changed after that situation and I hate my old self right now.. please give me words of advice..

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7 Ways To Beat Seasonal Depression

7 Ways To Beat Seasonal Depression

Does your mood take a nose dive during the winter months? In this new post for ShareCare I give a few ideas for beating seasonal depression. Here’s a preview…

“During the winter months, about 15% of Americans suffer from a mood disorder known as Seasonal Affective Disorder (SAD). SAD symptoms are similar to those of depression—feelings of sadness, low energy, sleep problems, irritability, unexplained weight loss or weight gain, anxiety, social isolation and, in severe cases, suicidal thoughts. The difference between general depression and SAD is that sufferers generally gain weight and only experience depression symptoms during a specific and recurring time of the year.

Seasonal depression impacts significantly more women than men. Among people with SAD, 60 to 90% are women, and females between the ages of 15 and 55 are at highest risk.

In my clinical experience, most people with this problem wait too long before seeking help. If you have many of the symptoms above, or if you think you might have SAD, I encourage you to get a medical or mental health evaluation. If you are suffering from SAD there are treatments that can help you feel better.”

Read my 7 tips for tackling SAD on Sharecare

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Ask A Therapist: I’m Angry AND Sad. What’s Wrong With Me?

Q: I’m 15 years old and I have been getting angry for sometime no reason at all and then becoming sad.  I am sad for a long time (10:30a.m.-9:00p.m.).  I don’t know what to do and people ask what’s wrong and i just snap at them and feel even worse and I think I’m losing some of my friends.  I used to be the funny guy but now I’m just the guy that sits in his chair quietly and doesn’t really talk to anyone anymore.  I don’t feel like myself and I’m actually just avoiding people anymore. Please Help, Thank you.

A: How confusing to be having these overwhelming emotions and not know where they came from or why you’re getting upset. I’m so glad you wrote in for help. I’m always relieved when adolescent young men write in for emotional help because so many suffer in silence and don’t know how to reach out for help.

What you’re describing sounds like some kind of depression. You might be surprised to hear that irritability and anger are often signs of depression, especially in adolescents. The changes in your personality and your social behavior also point to depression. Does anyone in your life know how sad you’re feeling? Do you have parents you could talk to or another trusted adult, like a school counselor who could help you find a therapist and set up a medical evaluation?

I urge you to talk to your parents, let them know about your feelings, and ask them to help you find a therapist to meet with. Also, please go to your MD and get a physical to rule out possible medical conditions that might be contributing to your low moods. Click the Find Help at the top of this page to find a therapist in your area who specializes in working with adolescents and depression.

I am so glad that you emailed “Ask the Therapist” to reach out for help and guidance. I am hopeful that it will inspire other young men to pay more attention to their emotions and ask for help when needed.

Take good care of yourself!

Julie Hanks, LCSW

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Don’t Let Seasonal Depression Get You Down: KSL TV News

Wasatch Family Therapy DepressionIs it post-holiday blues or seasonal depression? Winter months bring shorter days and less sunshine. I sat down with KSL TV morning news to bring to light some of the symptoms of seasonal affective disorder (SAD) and how to treat it.

If you’re struggling with depression, we can help you to feel better! Click here to get to know our therapists.

Cialis vs Viagra it is old dispute between two similar medicines which stand by the way almost equally. but here not a task how to decide on a choice and to start using one of them. Viagra vs Cialis much kontsentrivany cialis which is on sale in the form of powder and we use it as required emergency. but nevertheless what harm they neninut especially if the birch costs.

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Summer Depression: Fox 13 News

Holly Willard, LCSW featured on Fox 13’s Sunday News discusses Summertime Depression.

Cialis vs Viagra it is old dispute between two similar medicines which stand by the way almost equally. but here not a task how to decide on a choice and to start using one of them. Viagra vs Cialis much kontsentrivany cialis which is on sale in the form of powder and we use it as required emergency. but nevertheless what harm they neninut especially if the birch costs.

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Battling Summer Depression: KSL TV News

Holly Willard, LCSW on KSL TV News discusses Summertime Depression and how to cope.

Read more at KSL.com

Cialis vs Viagra it is old dispute between two similar medicines which stand by the way almost equally. but here not a task how to decide on a choice and to start using one of them. Viagra vs Cialis much kontsentrivany cialis which is on sale in the form of powder and we use it as required emergency. but nevertheless what harm they neninut especially if the birch costs.

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