Summary: Does seasonal depression keep you in the dark? This year—and this week—there's literally light at the end of your figurative tunnel. See how the solstice can make you smile, even on the typically darkest day and longest night of the year.
This week will introduce us to the shortest day of the year: December 21, 2010. If you're paying attention, that's today. And if you're in the dumps, you can literally look on the bright side by coming out of your hibernation hovel tomorrow! Naturally, there will be more sunlight (a.k.a. more daylight time) following the "shortest day."
What makes the day so short? Why, the position of the sun: Each year, as the Earth rotates around the sun, there are two positions the planet hits that place the sun either furthest away (winter solstice) or closest to us (summer solstice). These are the shortest and longest days, respectively.
The word solstice refers both to the sun's position, as well as to the day when the position occurs. It has two pronunciations: SAHL - stiss (as demonstrated in this audio link to Merriam-Webster) or the way I say it with my own Midwestern accent, SOHL - stiss, just like this woman who sounds a lot like me does at Forvo.com. (By the way, if you ever wonder about any word's pronunciation—English or otherwise—you'll want to check out Forvo. The site's mission is to gather all the words in the world in one place, each in little, audio sound bites.) From the Latin word sol for sun, combined with the word parts -stit- and -stes for standing, it entered the English language around the mid-13th century.
Interestingly enough, this year's winter solstice has another special twist: a lunar eclipse! I happen to be writing this post late in the evening as the spectacle is beginning. And for the shortest day (and longest night) of the year, it is refreshingly bright outside. This solstitial occurrence is a somewhat rare way to ring in the season, and may be cause for celebration.
Read about some ancient ways to celebrate, as well as new ways, in the middle of this linked page at ReligiousTolerance.org.
© KiKi Productions, Inc. 2010
Showing posts with label Seasonal Affective Disorder. Show all posts
Showing posts with label Seasonal Affective Disorder. Show all posts
Dec 20, 2010
Oct 1, 2010
Do You Make the Sunshine (or Do You Make the Rain)?
Summary: Moods and weather go hand-in-hand. But how often do you associate a good mood with bad weather? Today's post gives you a 4-step how-to guide to feeling good (and spreading the love) no matter what it's like outside.
October 1, 2010 is a date to remember—for me, that is. It's my husband's birthday, as well as a beautiful day with near-perfect temperatures. Fall is one of my favorite times of year to begin with; this just gives me another reason to celebrate.
I spoke with my mom when she phoned to wish Hubby a happy b-day, and I asked her, "What should I blog about today?" Her answer was, "Does Your Mood Match the Weather?"
Then she framed it in a light I'd never considered: "Do you get blue when it's dark and gloomy out or do you make your own sunshine and light up the lives of people around you?"
"Wow," I thought. "I've never considered this!"
My mom is definitely someone who does the latter on a pretty regular basis. She, like me, knows what it's like to feel blue contagiously. Gloomy days make for gloomy outlooks. But I remember in my childhood when the rain kept my sisters and me indoors, and the three of us would get cabin fever and start bickering and fighting; it was then that our mother often suggested new games for us to play to enliven our spirits. Today, I know that Mom still reaches into the depths of her resolve to share sunshine with her friends, family and co-workers whenever she feels foul weather creeping up on herself or those around her. Her sunny disposition is contagious, too, just like negativity so often is.
What's your automatic disposition? Is it affected by the weather? If so, you might try a little experiment next time to see if YOU can spread a little sunshine.
How to Spread Sunshine:
1. Think of something or someone that makes you happy, like a favorite hobby, a good friend you've recently seen or a beloved pet. Now imagine how good you felt the last time you were engaged in that activity or with that friend/furry friend.
2. Notice how good you feel in your body during these thoughts. Smile. Imagine that feeling spreading like warmth, and smile some more.
3. As you are conscious of this good feeling, seek out someone near you (co-worker, neighbor, spouse, child, etc.) and smile at him or her. Pay that person a sincere compliment or perform another act of kindness (i.e., hold a door open or offer to help weed the garden). If they thank you, be sure to say, "You're welcome,"—and mean it!
4. Again, notice how good you feel in your body. Smile and even hum a happy tune if you like. You deserve it, Sunshine!
© KiKi Productions, Inc. 2010
October 1, 2010 is a date to remember—for me, that is. It's my husband's birthday, as well as a beautiful day with near-perfect temperatures. Fall is one of my favorite times of year to begin with; this just gives me another reason to celebrate.
I spoke with my mom when she phoned to wish Hubby a happy b-day, and I asked her, "What should I blog about today?" Her answer was, "Does Your Mood Match the Weather?"
Then she framed it in a light I'd never considered: "Do you get blue when it's dark and gloomy out or do you make your own sunshine and light up the lives of people around you?"
"Wow," I thought. "I've never considered this!"
My mom is definitely someone who does the latter on a pretty regular basis. She, like me, knows what it's like to feel blue contagiously. Gloomy days make for gloomy outlooks. But I remember in my childhood when the rain kept my sisters and me indoors, and the three of us would get cabin fever and start bickering and fighting; it was then that our mother often suggested new games for us to play to enliven our spirits. Today, I know that Mom still reaches into the depths of her resolve to share sunshine with her friends, family and co-workers whenever she feels foul weather creeping up on herself or those around her. Her sunny disposition is contagious, too, just like negativity so often is.
What's your automatic disposition? Is it affected by the weather? If so, you might try a little experiment next time to see if YOU can spread a little sunshine.
How to Spread Sunshine:
1. Think of something or someone that makes you happy, like a favorite hobby, a good friend you've recently seen or a beloved pet. Now imagine how good you felt the last time you were engaged in that activity or with that friend/furry friend.
2. Notice how good you feel in your body during these thoughts. Smile. Imagine that feeling spreading like warmth, and smile some more.
3. As you are conscious of this good feeling, seek out someone near you (co-worker, neighbor, spouse, child, etc.) and smile at him or her. Pay that person a sincere compliment or perform another act of kindness (i.e., hold a door open or offer to help weed the garden). If they thank you, be sure to say, "You're welcome,"—and mean it!
4. Again, notice how good you feel in your body. Smile and even hum a happy tune if you like. You deserve it, Sunshine!
© KiKi Productions, Inc. 2010
Sep 23, 2010
3 Easy Ways to Speak Clearly When You're Depressed
Summary: Concluding our blog series about the brain challenges that depression brings, today I share with you 3 easy ways to change negative brain chemistry and re-focus your communication skills when you need to most.
Depression seriously hinders your ability to communicate clearly. In fact, it even affects your ability to think clearly, so that often when you're down, you may not know what it is you really mean to say. Consider this scenario:
You oversleep (a common symptom of depression) and find yourself running late to an important work meeting. Because of the negative outlook you have during depressed states, you can't stop thinking about how many times you've been late before and the dire consequences it will have on your career this time. You even focus on a mental list you make of your negative traits, including "laziness" for oversleeping again. Because your brain is preoccupied with all of this, you have a hard time focusing on your routine and wind up running even further behind. To make matters worse, you walk out the door without the important report you need for the meeting!
By the time you get to the meeting—late, of course—and realize your mistake, you know you'll have some explaining to do. But the only thoughts you can muster sound something like: "I'm such a failure. I'm probably going to get fired from this project, and I deserve it, too." And when you're confronted by your supervisor at the meeting's end, it's pretty much those sentiments you share, only even less intelligibly.
Here are three techniques that can help you think more clearly to lessen depression's hold on your tongue and your outlook this winter:
Exercise - Studies have shown that regular exercise changes brain chemistry, promoting "feel good" chemicals like endorphins that can provide a euphoric feeling. (Ever hear of "runner's high?" It's not just a myth!) During depression, these chemicals are generally lacking; so boosting them can restore balance. Start small if you must: The simple act of walking around the block counts.
Meditation - Similarly, meditation promotes harmony in brain chemistry and harmony in the body, too. Pain is another common symptom of the disease, but calming your worry and negativity will help to alleviate some of that. If you've already been exercising, a good time to meditate is right after your workout, when you are experiencing some positivity. Start by focusing on your body first—how it feels as you sit or lie down; what your breath feels like in your chest, lungs, belly, nostrils; any other sensations you notice. Then move into noticing your thoughts. If you practice observing them without judgment, you may further lessen depression's grip on your thinking. This may be hard to start with, but it does get easier. To help, picture thoughts like buses or trains that you watch but choose not to enter.
Affirmations - If you're able to exercise at least three times a week (mornings are best if you're suffering from depression, because you can start your day off with a little clarity) and are meditating at least once a week after you exercise, you're certainly ready to tackle the rest of that negative thinking with some conscious counter-thinking. Affirmations are excellent tools for this. A good, simple affirmation for depression is: "I feel good. I intentionally create my life today."
I've mentioned that I'm prone to seasonal depression, myself. (For more on the different types of depression, click here.) I like to combine affirmations and exercise together by dancing around to music on my earbuds: a mix of songs with "happy" and "feel good" that are upbeat. My favorite mix includes four different versions of James Brown's "I Feel Good!" And it makes me feel just that. Try some of these techniques for yourself and tell me how it makes you feel.
© KiKi Productions, Inc. 2010
Depression seriously hinders your ability to communicate clearly. In fact, it even affects your ability to think clearly, so that often when you're down, you may not know what it is you really mean to say. Consider this scenario:
You oversleep (a common symptom of depression) and find yourself running late to an important work meeting. Because of the negative outlook you have during depressed states, you can't stop thinking about how many times you've been late before and the dire consequences it will have on your career this time. You even focus on a mental list you make of your negative traits, including "laziness" for oversleeping again. Because your brain is preoccupied with all of this, you have a hard time focusing on your routine and wind up running even further behind. To make matters worse, you walk out the door without the important report you need for the meeting!
By the time you get to the meeting—late, of course—and realize your mistake, you know you'll have some explaining to do. But the only thoughts you can muster sound something like: "I'm such a failure. I'm probably going to get fired from this project, and I deserve it, too." And when you're confronted by your supervisor at the meeting's end, it's pretty much those sentiments you share, only even less intelligibly.
Here are three techniques that can help you think more clearly to lessen depression's hold on your tongue and your outlook this winter:
Exercise - Studies have shown that regular exercise changes brain chemistry, promoting "feel good" chemicals like endorphins that can provide a euphoric feeling. (Ever hear of "runner's high?" It's not just a myth!) During depression, these chemicals are generally lacking; so boosting them can restore balance. Start small if you must: The simple act of walking around the block counts.
Meditation - Similarly, meditation promotes harmony in brain chemistry and harmony in the body, too. Pain is another common symptom of the disease, but calming your worry and negativity will help to alleviate some of that. If you've already been exercising, a good time to meditate is right after your workout, when you are experiencing some positivity. Start by focusing on your body first—how it feels as you sit or lie down; what your breath feels like in your chest, lungs, belly, nostrils; any other sensations you notice. Then move into noticing your thoughts. If you practice observing them without judgment, you may further lessen depression's grip on your thinking. This may be hard to start with, but it does get easier. To help, picture thoughts like buses or trains that you watch but choose not to enter.
Affirmations - If you're able to exercise at least three times a week (mornings are best if you're suffering from depression, because you can start your day off with a little clarity) and are meditating at least once a week after you exercise, you're certainly ready to tackle the rest of that negative thinking with some conscious counter-thinking. Affirmations are excellent tools for this. A good, simple affirmation for depression is: "I feel good. I intentionally create my life today."
I've mentioned that I'm prone to seasonal depression, myself. (For more on the different types of depression, click here.) I like to combine affirmations and exercise together by dancing around to music on my earbuds: a mix of songs with "happy" and "feel good" that are upbeat. My favorite mix includes four different versions of James Brown's "I Feel Good!" And it makes me feel just that. Try some of these techniques for yourself and tell me how it makes you feel.
© KiKi Productions, Inc. 2010
Jun 4, 2010
What is a Challenged Brain?
Summary: There are many types of challenges that our brains have to deal with--not the least of which is the way we process our emotions. When mental health is in question, such as in the cases outlined below (even my own!), brain challenges are even more pronounced. Read on to learn more resources and coping mechanisms.
I have a challenged brain. Every year, as the summer sun begins to wane into winter's darkness, I lose precious amounts of vitamin D that my body just doesn't create to its fullest potential. And that creates a whole host of side effects: insomnia, irritability, lack of focus, and most obvious of all, depression. Depending on what else is going on in my life, the depression can be mild to severe.
It's been happening since I was five, which is over 30 years now. So, it's pretty easy for me to know what to look for. But for some, depression hits like a big truck in a blind side.
Here are some of the signs and symptoms:
- a change in sleep patterns (this could be oversleeping, having difficulty falling asleep, suddenly awakening in the middle of the night or early in the morning, or simply feeling lethargic throughout the day)
- changes in eating habits (many people overeat or lose their appetites when depressed)
- social changes (isolation--cutting yourself off from the people you used to associate with--is the most common form of social difference that depressed people exhibit; however, individual changes can range from avoiding certain people and places to over-socializing and risk-taking during certain bipolar depression states)
Learn more about depression, mental health, and the challenged brain at this page on Jim Phelps' PsychEducation.org.
© KiKi Productions, Inc. 2010
I have a challenged brain. Every year, as the summer sun begins to wane into winter's darkness, I lose precious amounts of vitamin D that my body just doesn't create to its fullest potential. And that creates a whole host of side effects: insomnia, irritability, lack of focus, and most obvious of all, depression. Depending on what else is going on in my life, the depression can be mild to severe.
It's been happening since I was five, which is over 30 years now. So, it's pretty easy for me to know what to look for. But for some, depression hits like a big truck in a blind side.
Here are some of the signs and symptoms:
- a change in sleep patterns (this could be oversleeping, having difficulty falling asleep, suddenly awakening in the middle of the night or early in the morning, or simply feeling lethargic throughout the day)
- changes in eating habits (many people overeat or lose their appetites when depressed)
- social changes (isolation--cutting yourself off from the people you used to associate with--is the most common form of social difference that depressed people exhibit; however, individual changes can range from avoiding certain people and places to over-socializing and risk-taking during certain bipolar depression states)
Learn more about depression, mental health, and the challenged brain at this page on Jim Phelps' PsychEducation.org.
© KiKi Productions, Inc. 2010
Oct 23, 2009
WEEKLY UPDATE: Fighting the Fall Funk
Summary: Fall is beautiful! But it can also be a sad time of year as the sunshine recedes—especially for those of us who fight seasonal depression. I share two strategies (physical and emotional) that have helped me cope in today's post.
It's that time of year again: Crisp apples baked into pies, fuzzy sweaters wrapped around us for warmth, bright hues of burnt orange, fiery red and golden brown blazing on the treetops. It's fall!
When I was a kid, fall was my favorite time of year. I loved jumping into piles of leaves from my swing set, and carving pumpkins with my family. But as I progressed through elementary school, fall become a less and less happy time for me.
It wasn't until I was in high school that I started hearing about Seasonal Affective Disorder, or seasonal depression. That really resonated with me, so I began to study a little about it—and then a little about how to treat it. Depending on what's going on in my life, I've had years with almost no affect and years with pretty debilitating depression. And I've had years that I would categorize as somewhere between those two ends of the spectrum. Luckily, this year and last have both fallen (so far) into the lighter, happier category.
What's responsible for that?
The last two years have not been without their challenges: Last year, my home was hit with severe flooding after Hurricane Ike remnants raged across the Midwest; I was later hospitalized twice for illness. This year, my grandmother has been (successfully!) battling heart problems, and I recently lost an uncle to an accidental fire. The state of the global economy is no laughing matter, either. Yet my perspective remains grounded and relatively positive.
The reasons are two-fold:
(1) I've been focusing on physical strategies—like taking my vitamins (especially Vitamin D, which is often in depletion in the less sunny months across much of the U.S.), exercising and eating organically as regularly as possible, and getting at least 7 hours of sleep at night as often as I can.
(2) I've been practicing GRATITUDE.
Someone once told me that negativity and gratitude cannot easily coexist. Since that day, I've made a practice of counteracting pervasive negativity by thinking of something for which I'm thankful. It's easy! And it only gets easier the more I do it.
When our cognitive functions are impaired for any reason, we lose the ability to communicate what and how we really want to communicate. Making strides to shift our perspectives can help us reorient to get back on track and say what we need to say (no matter what the weather does!). Today, I'm thankful that you're reading this. And to you, I say, "Happy fall!"
© KiKi Productions, Inc. 2009
It's that time of year again: Crisp apples baked into pies, fuzzy sweaters wrapped around us for warmth, bright hues of burnt orange, fiery red and golden brown blazing on the treetops. It's fall!
When I was a kid, fall was my favorite time of year. I loved jumping into piles of leaves from my swing set, and carving pumpkins with my family. But as I progressed through elementary school, fall become a less and less happy time for me.
It wasn't until I was in high school that I started hearing about Seasonal Affective Disorder, or seasonal depression. That really resonated with me, so I began to study a little about it—and then a little about how to treat it. Depending on what's going on in my life, I've had years with almost no affect and years with pretty debilitating depression. And I've had years that I would categorize as somewhere between those two ends of the spectrum. Luckily, this year and last have both fallen (so far) into the lighter, happier category.
What's responsible for that?
The last two years have not been without their challenges: Last year, my home was hit with severe flooding after Hurricane Ike remnants raged across the Midwest; I was later hospitalized twice for illness. This year, my grandmother has been (successfully!) battling heart problems, and I recently lost an uncle to an accidental fire. The state of the global economy is no laughing matter, either. Yet my perspective remains grounded and relatively positive.
The reasons are two-fold:
(1) I've been focusing on physical strategies—like taking my vitamins (especially Vitamin D, which is often in depletion in the less sunny months across much of the U.S.), exercising and eating organically as regularly as possible, and getting at least 7 hours of sleep at night as often as I can.
(2) I've been practicing GRATITUDE.
Someone once told me that negativity and gratitude cannot easily coexist. Since that day, I've made a practice of counteracting pervasive negativity by thinking of something for which I'm thankful. It's easy! And it only gets easier the more I do it.
When our cognitive functions are impaired for any reason, we lose the ability to communicate what and how we really want to communicate. Making strides to shift our perspectives can help us reorient to get back on track and say what we need to say (no matter what the weather does!). Today, I'm thankful that you're reading this. And to you, I say, "Happy fall!"
© KiKi Productions, Inc. 2009
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