2025 is around the corner, and now is as important a time as any to remind everyone that, while you do not need to have any New Year’s Resolutions, it is still important to use these new year milestones to remind yourself that it’s okay to care about yourself and your wellbeing.
One story that we hear often around this time that relates to this is relief when plans are canceled. Many people say, casually, that they are stressed about some upcoming social experience. Suddenly they get a text that the event is canceled, and instead of feeling sad that they won’t see their friends or family, they experience relief that they will not have to attend.
This relief can often lead to guilt. It may even be a source of humor – something that you joke about with others. But it also shows how important it is that we start prioritizing your mental health above all else.
We Have Too Much Going On
Many of us simply have too much going on in our lives at the moment. It’s becoming difficult for us to manage all the tasks we have to do during the week and then, when the weekend comes and so many of us need rest, we agree to plans that we may not even want to attend because we feel like we have some sort of social obligation, or we have a fear of missing out of the event if the rest of our friends go.
It’s normal to feel this way. But it also reflects that we’re often agreeing to activities too easily, before we’ve had an opportunity to get the rest that we desire. We’re saying “yes” to things when we aren’t truly able to enjoy them, and when we haven’t had a good opportunity to care for ourselves and what we need.
Give Yourself Rest Days
Everyone needs rest days. They need time to do nothing but relax and refresh from a long week of work, school, kids, etc. If you’re finding that you’re agreeing to plans when you’re not ready for them, because you haven’t been able to take that time to yourself, then maybe 2025 is the year where you prioritize your rest days.
You can address issues like the fear of missing out or the social obligations by scheduling something else at a time when you think you’ll be ready with the people you’re hoping to see. You can also get more from your rest days by logging off and taking time to truly rest, meditate, and do what you need to do to feel refreshed so that the next social plans you have you can be excited for, rather than worried and stressed that you still have no time to rest.
Then, as long as you’re intentional on your rest day (staying relaxed instead of busy and stressed with other tasks), you’ll find you’ve got far more energy for the next get together and much less stressed about the idea that plans will go through. You may even find you have more energy to be yourself as well.
This year, prioritize your mental health, whether it’s through how you spend your time, therapy, or something else. Contact Flourish Psychology today if you’d like more personalized care, and happy new year!
One of the most common responses to the idea of seeing a therapist is that they can figure things out on their own. Many people, regardless of their education, income level, background, or the severity of their mental health struggles, often feel like all they need is to do a little research, complete a few exercises, and they can address their mental health by themselves.
Part of the reason that so many people feel this way is that we now have a wealth of access to information that can make people feel like experts. For example, you can read everything there is to know about something like cognitive behavioral therapy, including the methods and techniques used, and feel like you now know how to perform therapy.
But there’s something that many people should understand about mental health: no one does it alone. Not even therapists.
Therapists Know How Important it is to See Therapists
You might think that a therapist – a person specifically trained to provide mental health services – would not require or benefit from receiving a mental health treatment from someone else. But you would be wrong. In fact, therapists see therapists at an extremely high rate.
Although exact numbers will never truly be known, most people estimate that as many as 60% to 80% of all therapists are either currently seeing a therapist or have seen one for an extended period of time while they have operated a practice.
These are all individuals that deeply know and understand the mental health world, including how modalities like CBT and attachment and commitment therapy work, and yet they still see therapists themselves in order to address and improve their mental health.
Why?
The reason is because even though therapy is quite structured, and therapists like our team at Flourish Psychology are extensively trained, only a second person can:
Point out where our thinking is faulty or where we need to adjust our mindsets.
Keep us accountable in ways that we cannot do for ourselves.
Help us see different paths and new perspectives.
Listen when we have something we need to share to another person.
Therapists know that there is so much value to seeing a therapist that nearly all of us have, will, or do see a therapist at some point in our careers – and not only if we’re struggling with a mental health condition, but also simply because it’s helpful for our careers and our personal life to do so.
It’s Difficult to Take Things On Alone
It’s challenging to “go it alone.” No matter how much we feel like we can do it by ourselves when we’re struggling, the truth is that no matter how much you understand about mental health and how motivated you are to address it, seeing a therapist on your own is the best way to make sure that you’re getting the support you need.
If you are in need of any mental health support, contact Flourish Psychology today. It’s always better to speak to someone than it is to try to handle your mental health alone, and the benefits of seeing a therapist are substantial no matter how you’re feeling.
It’s the middle of December, and for many, that means that now is the time when you’re struggling with seasonal affective disorder.
Seasonal Affective Disorder (SAD), often referred to as seasonal depression, is a type of depression that typically emerges during specific times of the year, most commonly in the late fall and winter. The cause of this depression varies, but is linked to a combination of a lack of sunlight, changes in social and physical behavior, and potentially stress over the holidays.
It should first be noted that seasonal depression should be treated. Depression is life altering, and even in situations where depression is seasonal, that is not only a lot of months that are spent with depression, but also the impact of those months can lead to further challenges. However, because seasonal depression has a tendency to mostly “go away” when the season changes, many people choose not to treat their seasonal depression and simply hope to wait it out.
But there’s another problem with this approach: there is no guarantee that the depression you experienced before is the same severity as the depression that you’ll experience now. Not only can the symptoms of seasonal depression cause issues even after the seasons change, but seasonal depression can also become worse in certain situations.
Why Would Seasonal Depression Get Worse?
Seasonal depression is not necessarily going to be of the same severity each and every time it is experienced. It can get worse for a variety of reasons, including:
Reduced Exposure to Natural Light
One of the primary causes of seasonal depression is the lack of sunlight during shorter days. This reduction in light can disrupt your circadian rhythm and lower serotonin levels, contributing to feelings of sadness or lethargy. Worsening symptoms might occur due to:
Spending most of your time indoors.
Cloudy or stormy weather further reducing natural light exposure.
Not using light therapy consistently.
This article that you’re reading right now is being written at 12:40am, when it’s currently 20 degrees. Next week it’s going to be freezing and raining. It would not be a surprised if you’re spending more time indoors, which could make symptoms worse.
Another thing to keep in mind that is that many of us spend more and more time on our phones, so even when we can go outside, we spend more time inside away from sunlight.
Heightened Stress Levels
Stress can exacerbate symptoms of depression, and the winter months often bring additional stressors, such as:
Holiday planning or family obligations.
Financial strain from holiday spending or heating costs.
Deadlines or work pressures at the end of the year.
Stress may intensify feelings of hopelessness or overwhelm, particularly for individuals already managing SAD.
Social Isolation
The colder months can limit social opportunities, particularly when combined with shorter days and bad weather. Increased isolation can worsen symptoms of seasonal depression, leading to:
A sense of loneliness or disconnection from others.
Less motivation to seek out support or interact socially.
Greater time spent dwelling on negative thoughts.
Many of us are spending a lot of time indoors now, even more so than usual, so it’s possible that we’re socially isolating ourselves in ways that make seasonal depression worse.
Lifestyle Changes and Habits
Certain lifestyle changes in winter can inadvertently worsen seasonal depression, such as:
A lack of physical activity, which can decrease endorphins and energy levels.
Changes in diet, such as consuming more high-carb or sugary foods, which may cause energy crashes.
Irregular sleep patterns, such as oversleeping or inconsistent bedtimes.
For individuals already managing anxiety, depression, or other mental health challenges, the added burden of seasonal depression can intensify symptoms. This may include:
Greater difficulty managing emotions.
Increased feelings of guilt or self-criticism.
Reduced resilience to everyday stressors.
This year is a good example of this. Imagine you were anxious or stressed in the days leading up to the election. You’re going through those emotions right as your seasonal depression is kicking in. Because you’re already stressed and anxious, your chances of a more severe seasonal depression could increase.
Hormonal Changes
Seasonal changes can influence the body’s production of melatonin and serotonin, which regulate sleep and mood. Worsening symptoms may result from:
Decreased serotonin activity, leading to greater sadness or irritability.
In addition, women that are already experiencing hormonal changes, such as perimenopause, might find that these changes make their seasonal depression worse.
No Reason at All
Depression is an emotionally heavy condition, and if it goes untreated, it may simply get worse for no clear reason at all. There may be an underlying reason that we discover in therapy, but sometimes, simply the act of having seasonal depression over and over again is enough to make it feel worse at times. Sometimes, even the stress of knowing that you have seasonal depression is enough to make it worse.
Managing Worsening Symptoms of Seasonal Depression
If you’re experiencing a worsening of seasonal depression, there are steps you can take to manage your symptoms.
You will need to maximize light exposure, spending more time outdoors and utilizing a light box if possible. You will want to exercise and stay engaged, trying to spend more time with people in your life if possible. You also need to consider seeking out professional help. Experienced therapists, like our team here at Flourish Psychology, know how to help with seasonal depression and even the lingering feelings of stress and depression that may occur afterwards.
Finding Relief
Seasonal depression doesn’t have to take over your life. Identifying the factors that worsen symptoms and taking proactive steps to address them can make a significant difference in how you feel throughout the season. If your symptoms are intensifying or becoming unmanageable, reaching out to a mental health professional can help you find effective solutions and support.
Typically, when we talk about depression, we discuss the feelings of being “low.” We talk about the hopelessness, and the ideations, and possibly the sadness and emptiness that are hallmarks of the condition. But depression is much more than that, and it is often important for individuals struggling with depression – and their loved ones – to recognize not only what these other symptoms are, but also why they’re occurring.
One such example is hypersomnia.
What is Hypersomnia?
Hypersomnia, or excessive sleepiness, is a common symptom of depression that can be challenging to manage. Unlike insomnia, which involves difficulty falling or staying asleep, hypersomnia causes a person to feel overly tired despite sleeping for long periods.
When someone experiences hypersomnia, they can sleep for well over 8+ hours and still be tired enough to fall asleep when they’re woken up. Depression doesn’t always cause hypersomnia, but when it does, many of those individuals have periods of 12+ hours of sleep or more on a regular basis, missing out on much of the day.
Hypersomnia can be partially behavioral (when you’re feeling down/empty, you may not want to get up), but it also has to do with the way depression affects the brain. Several interconnected biological factors can contribute to hypersomnia in depression, including:
Imbalances in Neurotransmitters – Depression is often associated with changes in the levels of neurotransmitters like serotonin, dopamine, and norepinephrine. These chemicals regulate mood and energy. A reduction in their availability can disrupt normal sleep-wake cycles, leading to prolonged feelings of tiredness.
Dysregulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis – The HPA axis is involved in the body’s stress response and also influences sleep. Chronic stress or depression can dysregulate this system, causing abnormal cortisol levels that impact the quality of sleep and result in persistent fatigue.
Inflammation and Immune System Activity – Emerging research suggests that depression may be linked to increased levels of inflammatory markers in the body. Inflammation can influence the brain’s sleep centers, causing excessive sleepiness and fatigue.
Melatonin and Circadian Rhythm Disruption – Depression often disrupts the circadian rhythm, which regulates the sleep-wake cycle. Abnormal melatonin secretion, which controls sleep timing, may cause individuals to feel sleepy at unusual times or sleep excessively.
Thalamus and Prefrontal Cortex Dysregulation – Depression can reduce activity in these regions, which are crucial for maintaining alertness and concentration. This diminished activity may explain why individuals with depression struggle to stay awake and alert during the day.
Reduced Orexin Levels – Orexins are neuropeptides that promote wakefulness. Studies suggest that people with depression and hypersomnia may have lower orexin levels, further contributing to excessive sleepiness.
It may be one factor or many. Some people also go through periods of insomnia, which can be followed by excessive sleepiness as a person tries to “make up” for lost sleep. The exact cause may never be known, but all of these are evidence that any excessive sleepiness is something a person may not be able to control on their own.
Why Hypersomnia Matters in Depression Management
Hypersomnia isn’t just inconvenient. It can make depression management more difficult. Hypersomnia can create a cycle of reduced energy, lower productivity, and greater feelings of hopelessness, compounding depressive symptoms. Addressing hypersomnia isn’t just about improving sleep – it’s an important part of treating the underlying depression.
Managing hypersomnia in depression requires addressing both the underlying depressive symptoms and the biological mechanisms that cause excessive sleepiness. If you’re experiencing these symptoms, reach out to Flourish Psychology today for more information about our depression treatment options.
We love our dogs and they love us – so much so that dogs respond to our emotions, almost as though they are empaths. Dogs love us so much that they care about us being sad and notice when we are scared and stressed.
Dog training is about teaching your dog to behave in the way you want it to behave. They do that by understanding that you are their safe space, you are “Alpha,” you are in charge and they can look to you for their own health and safety.
You can imagine, then, that a dog that senses that something is wrong may also start to behave differently than you want them to behave. If you struggle with anxiety, depression, or another mental health condition, then there is a risk that your dog may sense those emotions and react in a way that is not ideal. For example:
If your dog senses your anxiety around people, then they may start to worry that people are something to be feared. They may bark, run away, or otherwise act in such a way that they are not behaving on walks and when people visit the way they should.
If you’re feeling sad then your dog may feel sad. They may be less motivated to play, go on walks, or even listen in some situations because they may not be in the right mood.
If you’re feeling stressed, your dog may not be able to feel calm. They may have trouble listening, or may not feel like you’re able to protect them the way they need to and then struggle with their place in the pack.
These are only a few of the examples of ways that a dog’s behavior can be affected by that of their owner.
Addressing YOUR Mental Health for the Sake of Your Dog
“Our dogs need their owners to help them understand the world” says Marc of Chicago Dog Trainer. “The more you take care of yourself, the more you’ll be able to take better care of your pet as well.”
There so many personal reasons to consider addressing your mental health. But sometimes, it’s hard to have that motivation when it has to come from within. If you need that extra little kick to help you get the support you need, consider the benefits that addressing your mental health will improve the behavior of your dog. Your dog wants you happy. Therapy can help you achieve that.
For more information about psychotherapy, please reach out to Flourish Psychology, today.
Location: 300 Cadman Plaza West Floor 12 - Brooklyn, NY 11201
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