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.