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BPC Monthly Newsletter Finding Your Way... Through "Winter Blues"  Tools for Optimizing Emotional & Mental Wellness January 2005 Issue In this issue: Beating the Blues BPC Announcements Community Notes Additional Links Finding Your Way CD
To the second issue of our newsletter. As we move into the cold days and overcast skies of January, many people notice feeling more lethargic, irritable, moody and even "blue". So even if you do not have a full blown case of Seasonal Affect Disorder (SAD) you may be interested in a few ideas on how to pick up your mood during the next few months. We are also adding a new section to our newsletter called Community Notes to help keep you in touch with some of the wonderful activities going on in our area. Native Americans call winter "The Dream Time" and we too can use this time to imagine and plan all the wonderful projects and adventures we want to create in the up-coming year. Thanks for your interest, Dorothy Ashman & the entire staff of Bloomsburg Psychological Center, LLC
Light The short days and cloudy skies of winter trigger our brains to increase melatonin production and reduce serotonin levels, making it more likely that we may feel fatigued, unmotivated and "blue". Research has shown that getting more sunlight is the fastest way to counteract these feelings. Take more walks, even if it is chilly. Replace both incandescent and fluorescent bulbs throughout your home and office with full-spectrum varieties. And if you have been diagnosed by your doctor or psychologist with Seasonal Affect Disorder, try sitting for 15-30 minutes in front of a light box. Current research has shown that it is actually the blue range of full-spectrum light that is most effective in reducing melatonin. Although morning seems to be a beneficial time for light therapy if you are having trouble getting going, many people report that they are helped no matter when they use it. Late night use however, may interfere with sleep. You can choose a very bright 10,000 lux full- spectrum light box (make sure it has a UV filter) or a much smaller "blue light" box. We have a few of these new blue lights at BPC and are happy to lend you one for a few days if you want to see if it helps. Exercise Research shows that exercise can lift depression. According to a study published in the September/October issue of Psychosomatic Medicine, a moderate exercise program is an effective treatment for patients with major depression, and those who continue to exercise regularly have a better chance of not having their depression return. Food Choices Ever notice that your cravings for sugar and simple carbohydrates go up during the winter? This may be your body's attempt to help boost your brain's lower levels of serotonin. Unfortunately, any increase in mood lasts only a short while and before you know it, you are searching for more sugary foods, as well as feeling guilty. Try including more complex carbohydrates with your meals and sip on hot herbal teas between meals. Fun Because our warm homes are so inviting during this time of year, it is easy to skip activities that will get you together with others. Make sure you say "yes" to social activities outside of your home that will bring fun and laughter into your day whenever possible.
We will be offering a Women's Depression Group on Monday evenings beginning in January. Most insurance policies cover group therapy and we will be happy to research your benefits. Call us at 570-387-1832 to sign up early and reserve your place. Need extra support during the holidays? Our area is well supplied with Free Support Groups and Services that can get you connected with other people in similar situations. Our website contains a list of all of the free groups we have heard of. If you know of any that we have missed, please call us at 570-387-1832 and give us the information. Although we confirm the information with each group once a year, we suggest checking with the contact number to make sure the time or location of the meeting has not changed.
Bloomsburg Cares (www.bloomsburgcares.org) is a newly formed non- profit regional organization to react quickly to social needs around the world. The Regional Tsunami Relief Effort is their first project. Donations will be earmarked for organizations that have minimal or no administrative expenses. To help out please contact the group at info@bloomsburgcares.org
February Film Festival "Views of America" on Presidents' Weekend (Feb. 18-21) 2005. Films will be shown without charge, but viewers are encouraged to support another festival next year with a contribution at this festival. Films at Five & Dime Cultural Center, 10 East Main St. (Rt. 11) Bloomsburg, PA 17815 (www.phillipsemporium.com/filmfestival).
Finding Your Way Back to Calm, a CD of six relaxation tools and three tracks of soothing music, makes a wonderful gift for anyone who is emotionally or physically stressed. Each technique lasts about 10 minutes so you can fit in a relaxation break almost any time of the day. You can purchase the CD at our web store, at our office at 816 Central Road, or at As Nature Intended on Main Street in Bloomsburg.
Research on Light Therapy http://www.apollolight.com Seasonal Affective Disorder (NAMI) http://www.nami.org Exercise and Depression (CNN) http://archives.cnn.com |
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