Depression Prevention by Samantha Maciaga, MA, LCPC
We have reached that time of year when the weather gets cooler, the leaves change colors, and it gets darker a lot sooner each evening. While this can be a great time of year with apple picking, costume parties, and pumpkin spice everything, it is also a good reminder to pay attention to your mental and emotional health.
Illinois is one of the states with the highest rates of Seasonal Affective Disorder (SAD), or seasonal depression. It tends to hit in colder and darker months. This type of depression has symptoms that include continual low mood, feelings of sadness, loneliness, decreased energy & motivation, sleeping more than usual, and social isolation. These symptoms can have a significant impact on someone’s life, possibly even interfering with basic daily functioning.
So, what should we do to help with this or even to prevent this?
While there is no 100% guaranteed way to eliminate the development of depression, there are many steps we can take to mitigate the risk.
One of the first steps is connection.
During the wintertime, it is easier to just stay home or stay inside. While there is nothing wrong with this sometimes, it is helpful to make sure that we are talking to, seeing, and visiting with our friends and family. As human beings, we are not meant to spend long periods of time alone. And as adults, we value our independence, but we can also benefit greatly from a support system. Being and feeling connected to other people can help improve our positive emotions and mental health. So, make sure you are making a habit of reaching out to those closest to you.
Another simple step is to do something you enjoy each day.
This can be as big as a trip to the pumpkin patch with your family, a tropical getaway, or as small as your favorite cup of coffee or going for a short walk with your dog. Whatever you choose, make sure you are intentional about this. We can get so caught up in the busyness of life and if we have too much stress or too much to do, it could also result in depressive symptoms. When the cold weather comes, some of our usual fun activities may not be an option, so get creative and do one thing you like every day.
Next up, gratitude.
As Thanksgiving approaches, we start hearing more about being thankful, but it is important to keep up a gratitude practice all year long, especially throughout the darker months. When people experience seasonal depression in the fall and winter, it is easy to fall into a negative thinking pattern. While it is ok and sometimes needed to vent and talk about the tough stuff in life, it is just as important to train our brains to turn toward the good. A daily gratitude practice can encourage us to make room for the positive and what is going well.
To put it into practice, each day, name a few things that you are grateful for. Try to name new things that you are thankful for each day. This will teach your mind to look for the good.
Finally, reach out to a therapist.
Now could be a great time to connect with a professional, who can help prevent or treat depression. We offer treatment that is tailored to everyone we meet with. We are here to help.
To learn more or connect with someone from our team please reach out to Lotus Therapy Group at 708-552-7330 or email us at lotustherapygroup@gmail.com.
