Winterize Your Heart for the Holidays

Pain is inevitable. Suffering is optional. - Haruki Murakami

As the cold is upon us, many of us are in the process of winterizing - taking precautions to protect our bodies with extra layers, and our animals, plants, and dwellings with extra heat. The days are getting shorter, darker, and colder, which for many also has emotional effects. For some, it may be a mild and temporary case of the "winter blues" as you adjust to the season.

For others, emotional changes may be more intense. You may feel a lot more tired, your brain may feel sluggish, and your body may feel heavy. You may wake up in the morning only to spend all day looking forward to getting back to bed as soon as possible, with not much energy or motivation to socialize or do more than the bare minimum. There may be habits like spending too much time with electronic devices, and turning to unhealthy food and drink on a more regular basis. With the festivities and chaos of the holidays upon us, this feeling and need to cocoon may get more intense, which can create an extra burden if there's a social expectation to be out, about, and celebrating.

If this sounds familiar, you might have Seasonal Affective Disorder (S.A.D.). S.A.D. is a type of depression that affects some people during the fall and winter season when days become shorter and colder. The exact causes of S.A.D. are not fully understood, but it is likely the body's reaction to outside seasonal changes - causing changes in circadian rhythm and levels of melatonin and serotonin. Women, people with a history of depression, and those who have a family history of S.A.D. and/or depression are at the greatest risk for S.A.D.

Regardless of your susceptibility to the winter blues or S.A.D., it's a good idea to winterize our hearts and souls, if anything, for preparation and prevention's sake. Don't wait until you're caught in the chaos or out of sync. Here are some things you may wish to consider to take care of yourself this season.

• Get outside. Even though the instinct may be to hunker down, just a bit of time spent in daylight can help increase energy levels and improve mood. You can layer up and try a walk, or even jog or run. Even going for a drive, getting a cup of coffee, or meeting up with a friend can help reset your mood and activity level. 
• Move your body. Again, snuggling with Netflix may sound a lot more appealing. However, exercise doesn't have to take long, and joining a friend in an outdoor movement activity can boost positive effects with activity and social support. Or join an exercise class - knowing that others are there sweating with you can boost motivation. A body in motion stays in motion. 
• Eat high quality foods. When it's cold and dark, fast, fatty, and comfort foods become more alluring. Just make sure your food includes healthy components - dark, leafy greens, fruits and veggies across the color spectrum, nuts and seeds, whole grains. Omega 3 fatty acids have been shown to boost brain power. Healthy soups and stews can be made ahead and frozen for later use. Try to avoid alcohol over-use, as it is a depressant and can lead to more sluggishness. 
• Nourish your spirit and soul. Lots of small things are at our fingertips to do so. The trick is to add soothing, positive energy and take away draining energy. Spend time with a quality friend who adds positive energy to your life. Meditation, yoga, hot baths, nice candles, aromatic oils, and a good book can provide much needed nourishment that isolation and electronics cannot give. 
• Reach out to others in need. Stepping outside of ourselves and giving back helps draw attention to the bigger picture in life and away from internal negative rumination. Check in on a friend or smile at random strangers. Buy coffee for someone, or pick up volunteering if you can.
• Practice gratitude. 
• Ask for help. If it is difficult to get out of the winter blues or you believe you may have S.A.D., help is available from physicians, psychologists, counselors, and other healers. By working with a professional, you can determine how to best manage your concerns. 

I am a Houston psychologist. For more information about my practice, visit DrGortner.com.

Hot Summer Days Got You Down?

 We are in the midst of another heat wave in Houston as we are braving another hot summer.  For many, being outside during this time can be torture – not just physical, but also mental.  The common expectation is to be happy and outdoorsy in the summer, attending barbeques and other outdoor events.  However, you may find yourself feeling actually more depressed and irritable these days.

You may have heard of Seasonal Affective Disorder (SAD), a form of depression that affects people in colder climates during winter months when days get shorter and colder.  It is connected with less exposure to sunlight.  What few people know is that there is a summer version of SAD. It is actually more common in the Southern United States and in countries near the equator. Like winter SAD, summer SAD affects primarily women in their 20s to 40s.

Summer SAD is thought to be related to increases in temperature and light, along with decreases in the brain’s production of melatonin, a hormone associated with sleep. Other hypothetical causes include fluctuations in barometric pressure and physical difficulty with regulating body temperature.  Individuals who are naturally sensitive to light and heat may be more vulnerable.

The primary symptoms of summer SAD are the following:

• Poor or increased appetite
• Insomnia
• Increased anxiety
• Increased irritability and/or agitation
• Weight gain or loss
• Increased or decreased sex drive
• Loss of interest in your usual activities
• Hopelessness
• Feelings of Depression
• Suicidal thoughts

If you think you might suffer from summer seasonal affective disorder, here are some recommendations.

Limit your exposure to heat. Stay indoors in air conditioning.  Plan some indoor social activities (for example, game night).  Some people with extreme forms of summer SAD prefer windowless rooms and using ice packs to cool down their body, especially at night.

Get enough sleep. Make sure your sleeping quarters have a consistent cool temperature.

Eat light meals and keep a regular exercise schedule.  Stick to indoor exercise during extreme heat.

Plan your vacation in a cooler climate, if possible. 

Wear Polarized Sunglasses.  This is important for everyone, but especially light skinned and blue-eyed people.  For some, wearing these types of glasses already translates to mild to moderate mood boost.

Recognize you are not alone! The difference between what we think we “should” feel in the summer (energetic, happy, carefree) and what we may actually feel (anxious, bored, uncomfortable) can alone lead to feelings of irritability and depression. Remember, even though it may seem as if everyone else is having a wonderful time frolicking in the sun, many people are not and are coping with some of the same concerns as you!  

Recognize there is help.  If you are having suicidal thoughts or have been struggling for more than two weeks with the symptoms listed above, get help from a psychologist or other licensed mental health professional.

I am a Houston psychologist specializing in depressive disorders such as SAD.  Call me for a free consultation at 713-364-8328 or visit DrGortner.com for more information on my services.