n. One Who Navigates
0 Comments Oct. 08, 2013
I couldn't help but share this one...
When I ask you to listen to me
And you start giving advice,You have not done what I asked.
When I ask you to listen to me and
you begin to tell me why I shouldn't feel that way,
you are trampling on my feelings.
When I ask you to listen to me
and you feel you have To do something to solve my problems
you have Failed me, strange as that may seem.
Listen, All I asked was that you listen - Not talk or do, Just hear me.
When you do something for me
That I can and need to do for myself,
you contribute to my fear and inadequacy.
But when you accept as a simple fact that I do feel what I feel,
no matter how irrational, then I can quit trying to convince you
and can get about the business of understanding what's behind this irrational feeling.
And when that's clear, the answers are obvious and I don't need advice. Irrational feelings make sense, when we understand what's behind them. Perhaps that's why prayer works, sometimes, for some people - because God is mute and He/She doesn't give advice or try to fix things.
So please listen and just hear me. And if you want to talk,
Wait a minute for your turn, and I'll listen to you.
Image courtesy of Ohmega1982
0 Comments Oct. 02, 2013
I often get asked the question about what causes SAD. First, what's important to know about this process is that once the nights become longer, it throws off one's internal biological clock. Meaning, that the body wants to go to sleep earlier and sleep longer. This physiological process has some to do with melatonin, which is produced in greater quantity during fall and winter, and perhaps, responsible for some the sluggishness that individuals report. Also, during fall and winter, we know that serotonin, a naturally occurring neurotransmitter in the body lowers, affecting one's mood. Sometimes to increase serotonin levels in the body, people eat more carbohydrates like cakes, cookies, ice cream, and pizza and pasta. Why? Because this indirectly increases one's serotonin-the more serotonin we have available the better we feel.
Some people are at greater risk of developing SAD than others. Generally, we tend to see SAD more often in women than men; however, the symptoms for men tend to be more intense. People who live further from the equator where the nights are longer can also trigger symptoms of SAD. We also know that SAD can run in families, and thus, one may have a predisposition to develop SAD. Someone who has a history of depression might also be more likely to develop SAD. Since there aren't any particular medical tests that can be performed to diagnose SAD, it's very important to know your risk factors. Since the symptoms of SAD can be similar to the symptoms of other medical conditions, your doctor is likely to perform tests (e.g. blood work) to rule out other medical conditions.
The first line of treatment for moderate levels of SAD is light therapy also known as phototherapy. If you have milder symptoms of SAD, just getting outside or having more access to daytime light can prove to be helpful. For some, this isn't enough. SAD then is treated with light therapy using what is a called a "light box." Basically, it's a box with bright white fluorescent bulbs. Any yes, the ultraviolet radiation is filtered out. The typical intensity of this light is 10,000 lux with an average daily exposure of 30 minutes, which is ideally administered in the morning. The purpose of light therapy is to re-set one's biological clock. Of course, although light therapy is one of the first lines of treatment for SAD, there are additional treatments that can also be effective. These include: psychotherapy, taking antidepressant medications, exercising, eating healthier, taking supplements, and/or participating in mind-body practices such as yoga, acupuncture, meditation, and massage therapy.
It's important to know that SAD sufferers do not have to suffer during the winter months; help is available. If this describes you, reach out to your medical doctor or healthcare provider to determine if what you are experiencing is SAD. And before you take measures to treat your symptoms, it's important to speak with your doctor regarding your treatment interests to make sure you're receiving the most effective treatment for the severity of your symptoms.
If you would like to learn more about Seasonal Affective Disorder, attend my workshop with CIRC Training-Central Indiana Regional Chapter on Friday, November 21, 2014. This workshop will provide an overview of the origin, history, signs and symptoms of SAD, as well as of the risk factors which exacerbate the symptoms and increase vulnerability to the disorder. Treatment options, with an emphasis on light-based therapy, will be covered in depth. Check out the following CIRC Training flyer for the details!
Resources:Society for Light Treatment and Biological Rhythm (SLTBR)
4648 Main Street
Chincoteague, VA 23336
Center for Chronobiology
University of California, San Diego
9500 Gilman Drive, MC 0116
La Jolla, CA 92093
Society for Research on Biological Rhythms
University of Illinois at Urbana-Champaign
Center for Environmental Therapeutics
337 W 20th Street, Suite 4M
New York, NY 10011
Photo courtesy of David Castillo Dominici
0 Comments Sep. 12, 2013