How Autumn Affects Your Mood

People come to my office stating the fall is the most challenging for them emotionally. At first glance it may be due to the upcoming holidays, and potential stress and expectations that come with that. Which is definitely a factor, however a larger factor that we have little to no control over happening is that we simply experience less daylight in the fall. Daylight helps release serotonin in our brain, and with more people going to work in the dark, and coming home in the dark we are simply missing out. Also the lack of Vitamin D also plays apart, Vitamin D is often sourced for most people by the sunlight, and when Vitamin D is lacking we often feel lethargic and potentially less motivated.

Finnish researchers have found that the transition to daylight savings time reduces both our sleep duration and efficiency. Having our circadian rhythm thrown off having us potentially sleep longer than normal, having us disoriented about what time of day it is, which may led to missed appointments and further stress. Research has show that following the Autumn daylight time change an 11% increase in hospitalizations for depression in the weeks after the daylight savings transition to standard time.

If you already have sleep issues, know that a time change in either direction can aggravate your sleep disorder. Stick to a strict routine of going to bed and getting up at the same time every day. The night before the time change, try to go to bed an hour early if you can.

Here are some tips to follow for the Autumn time change.

• Resist the urge to change the times in which you wake and go to sleep. Consistency is key, especially this time of year.

• Avoid alcohol and excessive caffeine the day before the time changes. Both can mess with your natural sleep patterns, and you don’t want to add more confusion to the mix.

• Try to take a walk mid-day even if only for 10-15 minutes to get a daily dose of Vitamin D, and experience the daylight you do have.

• Increase use of coping skills since there is less daylight to do activities that you were used to do during the spring and summer months.

Testimony of EMDR

Dare to Lead by Brené Brown was release a week ago!

I am a huge fan of Brené Brown, finding her work during an emotionally painful time in my life, and when I was ready to hear it, I accredit to changing my life. She has wisdom that is only achieved through taking an in-depth inventory of her own emotional life, and those that she studied in her research.  In her new book she explores what it truly means to lead from the inside out. As I begin to read her new work, I found this quote really inspiring and cultivating a desire to be an even better version of myself.

“When we dare to lead, we don’t pretend to have the right answers; we stay curious and ask the right questions. We don’t see power as finite and hoard it; we know that power becomes infinite when we share it with others. We don’t avoid difficult conversations and situations; we lean into vulnerability when it’s necessary to do good work.”

What I take from that is that leading is not being the smartest person in the room, not needing to posture your confidence, your intellect, and your influence as though those aspects of you are your true strengths and that leading and power are things to share and empower others with. By facing things that make us uncomfortable or are not our beliefs with curiosity, peace and respect we can create an even stronger sense of connection. Connection is what helps us lead even more people to their own good work and in essence our own good work.

I think we can all learn from one another, and by doing so we are building a stronger future for ourselves and others.

I encourage you to buy her new book Dare to Lead: Brave Work. Tough Conversations. Whole Hearts here

Work in Progress: Time Spent Living After an Eating Disorder

Coming out about my own mental health history is always something I struggle with as a therapist. Worried about blurring boundaries with my clients, with colleagues, with the public at large. In the same mindset, I’m a human, I have human problems and there is no shame in that. So I’ve been slowly working on something that I don’t know exactly what it will become, but its my story and my sole home of telling my story is that others will relate, grow, feel connected, and find hope. So I’ve taken a small excerpt of what I’ve written and wanted to share it. Even if it helps one person, thats enough.

“When I finally minimized the time I spent thinking about food, and my body size, I had time to think about so many other important, inspirational, creative and fulfilling things that simply didn't have space in my life before recovery. I don’t want to convey that I’m a pro at intuitive eating says, but I do my best and this is a huge part of how I recovered and why I had more free mental space.

Full disclosure: There are some days I notice myself being worried about my weight, or whether I will look good in an outfit, or I compare myself to someone else, I’m not perfect. So this is me being honest with myself. I live in this dialectic space of recovery by reminding myself the whole world is obsessed with these things, so if I think about it, that doesn't mean I am out of recovery. My progress has allowed me to not have food and my body be my primary focus in life, and realize that my worth as a human isn’t attached to my body size. I feel confident that I keep practicing honoring my body, trusting myself and keep morals out of food then I have made progress and I’m in love with that progress. “

Suicide Prevention Awareness Week September 9th-15th

Suicide is often the last thing that people want to talk about. It often lives in the darkest part of our minds, and is linked with feelings of fear, shame, loneliness. Over the past few years, it does seem that people are talking about it more, more crisis centers are being established across the country. More teachers, managers, parents and professionals are being educated on the signs of someone feeling depressed, anxious, and/or suicidal. AND we must keep moving forward on building awareness about prevention.

Here are some simple things that you can do to help:

1. Ask! There has long been this myth that if you ask someone if they are suicidial that they will become suicidal, this is far from true, and most people will give you an indication on whether your suspicions are accurate when you simply ask: “Are you thinking about killing yourself?”

2. Keep them safe. If you are worried that you alone will not be able to keep a person safe bring them to a walk-in center, or the ER where trained professionals can monitor them, and help improve the individuals stability and safety.

3. Be connected. Often times when a person feels suicidal they are at a point where they feel that nothing will get better, and that no one can help them. Remind the person that they are not alone, and that support for their mental health is available.

4. Don’t judge, validate, Being vulnerable can be extremely difficult, do your best to express compassion and understanding for why the person feels the way they do. Offer support, rather than solutions in the moment.

5. Follow up. Ask the person how they feel, and do your best to ignore signs of them needing help.

If you or someone you know is in crisis, please call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or contact the Crisis Text Line by texting TALK to 741-741. You can reach Trans Lifeline at 877-565-8860 (U.S.) or 877-330-6366 (Canada) and The Trevor Project at 866-488-7386.