If you’re feeling overworked and finding it more challenging than ever to juggle the demands of your job and the rest of your life, you’re not alone. Balancing all the roles we play can be difficult and often times stressful. When your work life and personal life are out of balance, your stress level is likely to soar. If you’re feeling overworked and finding it more challenging than ever to juggle the demands of your job and the rest of your life, you’re not alone. Balancing all the roles we play can be difficult and often times stressful. If you are experiencing stress from trying to balance life and its demands contact Aimee Rhoden, Professional Counselor at the Winchester Institute.

Unfortunately, there isn’t a one-size-fits-all diet plan that can help control depression. In fact, no research has indicted that a specific eating plan will help you manage the symptoms or effects of depression.

The good news is that while certain foods may not completely eliminate the symptoms of depression, sticking to a healthy and well-balanced diet and keeping a healthy weight may help in the overall treatment of depression. Here are some tips for making the most out of your healthy diet.

Managing Omega-3 Fatty Acids

Omega-3 fatty acids have plenty of known health benefits, including possibly helping slowing the growth of cancerous tumors. Scientists have also discovered evidence linking a deficit of omega-3 fatty acids and depression. Specifically, research indicated that cultures that consume small amounts of omega-3 fatty acids have a higher incidence of depression. Other research indicates that those consuming little or no seafood, which is rich in omega-3s, are more likely to suffer from depression. To make sure you’re getting enough, eat fish, especially salmon and tuna, as part of a balanced diet. Nuts and dark green leafy vegetables are also good sources of omega-3s.

Carb Up – Calm Down

If you’re suffering from depression, the Atkins Diet may not be the right choice for you. That’s because eating foods that are high in carbohydrates (such as pastas and breads) naturally raises the amount of serotonin in the brain. And as the level of serotonin in the brain rises, anxiety levels drop, making it easier to calm down. So go ahead and indulge with that bagel, but remember it’s still important to make the right choices when it comes to carbs. Whole grains and fresh fruits and vegetables supply carbs as well as fiber and nutrients without a lot of extra sugar.

Double Up on Vitamin D

Vitamin D has also been shown to increase the levels of serotonin present in the brain, but it is unclear precisely how much vitamin D is the right amount. The strongest research points to vitamin D being particularly helpful in relieving the effects of seasonal affective disorder. Speak to your doctor to determine is taking a supplement or trying to increase the vitamin D in your diet is right for you.

Seek Out Selenium

Selenium is an element that is essential for good health, and several research studies have suggested a link between selenium deficiencies and depression. Some additional research studies have seemed to indicate that taking selenium may in fact actually decrease feelings of depression. Selenium can be found in nuts, whole grains, beans, and seafood and lean meats. Too much selenium can be toxic, however, so talk to your doctor before taking any selenium supplements. (James Schend, Healthline)

For more questions about how you can manage depression call Aimee Rhoden, Professional Counselor at The Winchester Institute at 614.832.2351.

Are you feeling sluggish? More tired? Are you feeling a bit down about most everything in your life? Maybe a little more irritable than usual? You may be experience what is called seasonal depression, or more commonly known as the “winter blues.”

Seasonal depression is more common than what most people realize and at times can be serious. Winter weather can become so depressed by the winter weather that it can lead to severe feelings of depression. These cases are known as Seasonal Affective Disorder (SAD) and are serious enough to seek professional help from a professional counselor.

Shorter days and lack of sun plays a role in bringing on winter blues. If it is bright and sunny out, bundle up, take a walk and soak in the sun. You can even try brightening things up indoors by turning on a few extra lights with broad spectrum bubs that simulate natural sunlight. In addition, getting exercise also helps to fight off the winter blues. It can help your mind and body overcome the loss of energy. Also try to getting involved with others to help boost your mood. Melatonin, a daily supplement has been shown to help treat SAD. (always consult with your doctor before taking a supplement)

Of course, there are many things that can cause depression besides cold, gray skies. If you find that you just can’t overcome those blue feelings, and if such feelings are interfering with your enjoyment of a normal life, seek help, life can be different. To help pinpoint the cause of your feelings and help to combat depression, schedule an appointment today with our on-site licensed professional counselor, Aimee Rhoden at The Winchester Institute of Chiropractic Health and Wellness.

It’s not uncommon in these winter months to feel a little sad, or lacking in energy, often for no real reason. While experts aren’t sure exactly what causes these mid-winter blues, they do have a name for it – Seasonal Affective Disorder, or S.A.D.Mental health experts think such feelings, when they occur regularly, are a reaction to the reduced amounts of sunlight and activity that most of us face in the winter.

There’s evidence for that in the fact that S.A.D. occurs more frequently, though not exclusively, in the northern areas of the country. An estimated 9% of the population in the northern parts of the U.S. is affected by S.A.D., but even in places like Florida, winter blues affect an estimated 1.5% of the population. S.A.D. usually appears as a form of depression, often mild, but sometimes severe. For some people, however, the condition doesn’t mean depression, but rather reduced energy, fewer activities, and loss of interest in normally enjoyable things. Fortunately, there are ways to fight these mid-winter blahs. Since reduced winter sunlight and S.A.D. are connected, one simple remedy is getting out more into the daylight. Researchers report even a ten minute exposure to the sun can help brighten a person’s mood and overall attitude. There’s also evidence that increasing your level of exercise can help limit those winter blues. Even on the coldest days, just bundling up and getting out for a walk or play with the kids or dog can help improve your day. It also helps to put in some extra effort at activities you know bring you joy. Getting together with family or friends, going to a movie, working at a favorite hobby, or just lunching with someone special, can all help raise your spirits. What you want to avoid is withdrawing and just sitting around focusing on feeling blue. Unfortunately, in some cases S.A.D. can be a very serious, even life-threatening problem. It can cause depression serious enough to raise the chances of suicide or to require hospitalization. If you find that your winter blues, or those of someone close to you, are severe enough to truly affect your life negatively, seek professional help immediately. From counseling, to various light treatments, to pharmaceutical therapies, there are a variety of options that a mental health professional has available to help keep S.A.D. from ruining your life.

from the American Counseling Association

If you or someone you love is struggling with the winter blues call Aimee Rhoden, Licensed Professional Counselor at the Winchester Institute of Chiropractic Health and Wellness.

1. Take care of YOU! Taking care of your body is a powerful first step towards emotional health.  Physical health is connected to Emotional health. It is important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep and exercising.  Exercise is a natural remedy to stress, anxiety, and depression. When you exercise, your brain releases endorphins, which are chemicals in your brain, which energize us and lift our mood.

2. Life is a balancing act. Every moment of every day we have the ability to create for ourselves new beginnings and new challenges that will help us reach our full potential. Making healthy choices in all aspects of our life is the key to maintaining balance.

3. Say what you mean and mean what you say. Feelings of stress, sadness or anxiety can cause physical problems. Keeping these feelings inside can make you feel worse. It is okay to let your loved ones know when something is bothering you. You do not have to pretend to be happy when you are not happy. Sometimes it is helpful to speak to someone outside the situation–such as your doctor, a counselor or coach to help encourage you.  You can also journal if that is a safer way to you to express your feelings.

4. Relax! Your mind and body will thank you. Using simple relaxation methods such as meditation, stretching, or breathing can help to balance your emotions and relax your mind. Actively participating in Pilates, Yoga, or massage therapy can allow your body to reach a healthy state of rest. Any combination of the exercises will maximize the mind and body connection.

5. Retrain the brain! Try to stop thinking negative thoughts about yourself. If you tend to focus on your weaknesses, start thinking about your strengths that outweigh them. When you catch yourself being too critical, counter it by saying something positive about yourself.

6. Perfectionists are not perfect! Sometimes in the process of trying to do things perfectly you can become overwhelmed. So overwhelmed that it may keep you from accomplishing anything.  Don’t be paralyzed by perfection. In other words, don’t let your fear of failure keep you from succeeding.

7. Mistakes are just an opportunity to get better. Accept that you will make mistakes because everyone does. Mistakes are a part of the learning process. Remind yourself that your talents are constantly developing, and that everyone excels in different ways— it’s what makes people interesting.

8. Be realistic. Some things we just can’t change. For example: Your height is out of your control. Learn to appreciate your exclusive design and accept yourself for who you are.

9. Set goals. Think about what you’d like to accomplish, and then make a plan for how to do it. Stick with your plan and keep track of your progress. Be sure to revisit your goals on a regular basis and feel free to set new goals along the way.

10. Have fun! Enjoy spending time with the people you care about and do the things that you love to do. Avoid putting your life on hold. “As soon as I get through this then I will do that.”—This philosophy can prolong happiness and success.  Make time for things you enjoy.

Presented by Aimee Rhoden, Licensed Professional Counselor at The Winchester Institute of Chiropractic Health and Wellness. To schedule a complimentary consultation to discuss your emotional health please call 614.832.2351

Presented by Aimee Rhoden, Licensed Professional Counselor at The Winchester Institute of Chiropractic Health & Wellness

“Admit it. Most of us don’t give our mental health much attention unless we are facing a serious problem. That’s too bad, because in today’s complicated and troubled world most of us could stand to reduce our stress and worry, and to feel better about ourselves.

Think of improving your mental health as similar to improving your physical health. Just as exercise gets your muscles in better shape, there are things you can do to get your feelings and attitudes into better shape. How to begin? Start by making time for yourself. In today’s busy world it’s easy to fill our days with work, family and social obligations, leaving little or no time for ourselves.

The fix for that is to include “you” in your daily schedule. Create a real schedule that includes time each day for at least one thing you find relaxing or enjoyable. Maybe it’s reading a book, working at a hobby, or just taking a relaxing walk. Put it in your schedule and make sure it happens.

Getting involved with others is another way to reduce stress and feel better about yourself. Today’s tough economic times have many community, civic and religious organizations searching for volunteers to help carry out their work.

Giving something back to the community can offer a meaningful escape from your own problems (and often puts such problems in a better perspective) while also providing a sense of fulfillment and self-worth that’s essential for good mental health.

And don’t ignore staying physically fit as a means to improve mental health. Studies find regular exercise is a great way to fight depression, for example. Plus, as we get ourselves into better shape, we usually start to feel more confident about ourselves – everything from how we look to what we can do. And that’s good mental health.

No, you can’t make stress and problems just disappear, but building a little relaxation into your life, helping those in need and staying physically active can all improve mental health and make it easier to cope with the problems you will face. But if you find that your own actions don’t have you feeling better, check out the help that Aimee Rhoden MSEd., LPC at the Winchester Institute of Chiropractic Health & Wellness can provide.

There are many fixes for better mental health. Whether it’s steps you take on your own, or help you get from a counseling professional, good mental health is a goal worth achieving.”  If you are interested in exploring professional counseling, you can schedule a complementary consultation during the month of March, with Aimee Rhoden, MSEd, LPC at the Winchester Institute of Chripractic Health & Wellness.

from the American Counseling Association  (Counseling Corner)