5 Tips to Fight Off the Winter Blues

WHO ELSE IS GETTING TIRED OF THE COLD?

It’s no surprise the crummy weather is taking a toll on your emotional well-being. Hardly any sunshine, cold temperatures, and a constant dreary overcast are the perfect ingredients for a depressive, melancholy mental state. Despite the groundhog’s recent prediction, us Michiganders know the truth: we have at least another 2.5 months left of winter weather. How do we make the most of these upcoming months? How can we start living our best lives, despite the dreadful weather? Here is a list 5 tips to fight the winter blues.

1. GO OUTSIDE

I know it’s definitely not 80 degrees and sunny outside. No, it’s probably about 20 degrees with a bitter cold wind, but it can still have a very powerful effect on our mental health! According to a research study done at the Harvard Medical School, time spent in a natural setting, such as in the woods or even walking in a downtown area, can significantly reduce stress, anxiety, and depression. This growing scientific field called Ecotherapy suggests spending 20 to 30 minutes, three days a week outside in a natural setting can provide the ultimate therapeutic benefits. Make the task extra enjoyable by taking your dog for a walk or asking a friend to join you. When Michigan’s cold season lasts nearly 6 months out of the year, we have to find ways to make the most of it.

Ecotherapy has many potential mental health benefits!

2. JOURNAL

Buy a notebook that inspires you, grab a smooth-writing pen, and get to work. Journaling has a ton of benefits for those who struggle with depression, especially during the winter. By writing things down, it allows us to feel more in control of our thoughts. It also makes us feel like our worries and concerns are more manageable once we see them on paper. If you’re not sure what to write about, then start a gratitude journal or an affirmation journal! Both are great tools to help focus more positively, as depression tends to focus on negative feelings.

Writing down your concerns and worries can make you feel empowered.

3. BE SOCIAL

We all know how tempting it can be to cozy up in front of the fireplace and binge watch any show on Netflix during the cold winter months. However, this is not helping fight off the winter blues! Force yourself to engage in social interaction. Plan a girls’ night out or invite friends over for a dinner party! We are less likely to cancel plans when we’ve made them ahead of time, and we are more likely to feel motivated enough to clean up our homes if we’re having guests over. The theory is that being around others will focus our attention away from self-awareness, which is useful when struggling with the winter blues. Also, being around friends can encourage laughing, which according to a study from the University of Montreal, can improve your mood and increase your brain’s serotonin level.

Laughing with friends can actually decrease depression.

4. EXERCISE

It certainly can be difficult finding the motivation to go to the gym or workout when it’s below zero degrees outside; but, what if I told you there was evidence that proved physical activity actually can improve your mood? Princeton University states exercise, especially aerobic exercise, significantly increases your brain’s serotonin levels and actually stays elevated for hours after your workout. Serotonin is a chemical mainly found in the brain that is sometimes referred to as the “happy chemical” because it contributes to your well-being and general happiness. In other words, give us all the serotonin possible during the wintertime!

Physical activity has the potential to boost your mood.

5. PET A DOG

This should be a given! It is becoming more accepted in the therapeutic community that the presence of a dog has so many positive effects on humans, hence my firm belief in Animal Assisted Therapy. Dog owners have known this since the beginning of time but I’m so happy scientists are finally able to put this experience into words! Studies show that dogs instantly reduce stress, anxiety and depression, and ease loneliness. Even just playing with a dog or petting his soft fur has shown to increase a person’s oxytocin and dopamine levels. These are also chemicals found in the brain that encourages “feel-good” hormones and contribute to a person’s overall sense of happiness. Don’t have a dog? No problem! Visit your local animal shelter and love on some of the pups at the shelters. You could also stop by the local pet store or a friend’s house and ask to take their fur-child for a walk around the block.

Petting a dog has been scientifically proven to benefit your health!

The above list is a collaboration of tips to help boost mental health, particularly during the winter months. It is important to recognize that mental health treatment is unique to every person and it’s essential to find what works for you. If you feel you are experiencing more than the “winter blues” then check out Psychology Today to find a therapist near you for mental health services. If you are in the Metro Detroit area, please reach out today for a free 15-minute phone consultation.

JanelWetzel@bokettocenter.com

(517) 258-0330

Boketto Center

306 S. Washington Ave Ste 226

Royal Oak, MI, 48067

References

Beetz, Andrea et al. “Psychosocial and psychophysiological effects of human-animal interactions: the possible role of oxytocin.” Frontiers in psychology vol. 3 234. 9 Jul. 2012, doi:10.3389/fpsyg.2012.00234

Grenley, Greer. “How Dogs Can Help With Depression.” NAMI: National Alliance on Mental Illness, 2 Feb. 2018, www.nami.org/Blogs/NAMI-Blog/February-2018/How-Dogs-Can-Help-with-Depression.

Harvard Health Publishing. “Sour Mood Getting You down? Get Back to Nature.” Harvard Health, Harvard Health Publishing, July 2018, www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature.

Robinson, Kara Mayer. “How to Manage Depression by Writing in a Journal.” WebMD, WebMD, 4 Dec. 2017, www.webmd.com/depression/features/writing-your-way-out-of-depression#1.

TodayShow. “SAD? 5 Proven Ways to Deal with Seasonal Affective Disorder.” TODAY.com, 17 Jan. 2018, www.today.com/health/sad-5-proven-ways-deal-seasonal-affective-disorder-t104940.

January 31, 2020April 12, 2022

EMDR Therapy

What is EMDR?

Reflect back to the time when you fell off the monkey bars at 8-years-old and broke your arm. The shooting pain, rushing to the hospital, doctors consulting with your parents in the waiting room are ingrained in your memory. You remember feeling intense pain and fear which is why, as an adult, you are terrified of the hospital. The thought of stepping foot inside an emergency room brings you back to that childlike state at 8-years-old. Breaking out into a cold sweat, gripped with anxiety, and a shortness of breath are just a few of the symptoms that you experience when someone mentions the word “hospital.” This fear can be traced back to when you were just 8-years-old and broke your arm. You know you need to overcome this fear, but how? You’ve tried talk therapy for years, but it did not seem to help.

EMDR Therapy, also known as Eye Movement Desensitization and Reprocessing, is an intervention used to help individuals heal from symptoms or past traumas. Although falling off the monkey bars at 8-years-old can have a traumatic impact on a person, EMDR therapy can be a very effective tool at helping individuals overcome complex traumas such as abuse, neglect, assault, and much more.

With focusing on external stimulus such as bilateral eye movements, an individual is able to recall painful memories and process them. Because of this, clients are then able to replace the negative core beliefs associated with these memories to a more positive, empowering personal belief. Just like when a physical wound gets infected, a person can only heal so much if it is not properly cleaned. In relation to mental health, the negative feelings associated with a memory are like the infection. EMDR is the medicine that cleans it out so that the person can continue to emotionally grow! The ultimate goal of EMDR therapy is that clients conclude treatment feeling more empowered by the memories that once haunted them.

Does it Work?

Over 100,000 clinicians who use EMDR therapy worldwide agree it is a very effective intervention for treating trauma. There have been more than 30 studies done for research that measured the effectiveness of EMDR therapy. The results are astounding. One study found that after only three 90-minute sessions, 84-90% of individuals who experienced single-trauma incidents were no longer diagnosed with Post Traumatic Stress Disorder. Another study found that 100% of single-trauma survivors and 77% of multiple-trauma survivors were no longer diagnosed with PTSD after only six 50-minute sessions.

Who is Eligible For EMDR?

You may be asking yourself, “Am I good fit for EMDR Therapy?” If you can answer the following questions positively, than most likely, EMDR therapy will be a great intervention for you.

Do you have healthy coping skills?

It is essential for clients participating in EMDR therapy to have a generous list of ways to manage anxiety, depression, PTSD symptoms, and other unwanted emotions. Being able to emotionally self-regulate will be necessary in your healing journey for any triggers that may arise outside of session. Your therapist will work with you during Phase 2 of treatment to help create a calm space and other grounding techniques, but it is important to come prepared. For a list of helpful tools to manage trauma triggers, check out this article to get a jumpstart.

Are you in a safe & stable home environment with a support system?

Healing from trauma can only happen when the client is no longer in an unsafe environment. There are no longer triggers present in the home that remind them of the trauma they are working through. Knowing one has a safe home to return to after sessions and has a reliable support system to turn to will aid in healing.

Will you be able to sit in the discomfort of the painful memories?

Part of the EMDR process is to stir up memories from the past we have worked so hard to avoid for all these years. Sitting in the discomfort and challenging oneself to tap into those emotions can be triggering; however, without this step, the healing process will not be effective. This is why establishing healthy coping skills and grounding techniques prior to engaging in EMDR therapy is so crucial.

Does your schedule allow for regular weekly sessions?

EMDR therapy is an 8-phase treatment approach, which means this intervention is comprehensive. It is important for clients to commit to the process and to their healing journey by attending weekly sessions, sometimes more frequently depending on therapist’s recommendations. Skipping sessions can interfere with the process and interrupt any growth or progress made.

In addition to the above prerequisites, EMDR therapy can be effective for a variety of conditions, including, but not limited to:

Anxiety
Depression
Complex trauma
Single-incident trauma
PTSD

Grief
Personality Disorders
Addictions
Fears & Phobias
Chronic Pain & Illness

Treatment Description

EMDR therapy focuses on three different time periods: the past, present, and future. The past is related to the disturbing memories; the present focuses on current distressing symptoms; and then developing positive core beliefs is aimed for future actions. These are broken down into an eight-phase treatment approach.

Phase 1: The EMDR therapist and client create a treatment plan and discuss potential memory targets that cause emotional distress.

Phase 2: The therapist will teach client grounding techniques and will also help the client create a “safe place,” which is used to handle emotional distress throughout the EMDR process.

Phase 3-6: During phases 3-6, the client chooses a positive cognition about self to replace the negative core belief. Periodically throughout these phases, body scans and emotional responses will be measured. Initially, the client is asked to focus on the memory, negative thought, and the body sensations while the therapist engages in bilateral stimulation. Once the client reports having zero emotional distress when visualizing the memory, the therapist will ask the client to switch their focus to the identified positive core belief.

Phase 7: This is the closing phase of the process. At this time, the therapist may chose to end the session with a grounding technique, such as guided imagery, meditation, or visiting the “safe place” established in Phase 2. The therapist will also ask the client to keep a log or a journal throughout the week to record any related material.

Phase 8: This phase is completed at the start of the next session. The therapist and client will explore whether or not the targeted memory is still causing emotional distress. If it is, then EMDR will continue starting at Phase 4. If the emotional distress is absent, then it is safe to continue onto the next traumatic memory.

EMDR therapy can be a great primary intervention; however, it can also be a great addition to talk therapy depending on the client’s personal needs. Check-in with your therapist to see what would be the best fit for your treatment plan.

For More Resources

EMDR Institute, INC. (2020). Retrieved from https://www.emdr.com/what-is-emdr/.

January 13, 2020January 13, 2020

Animal Assisted Therapy

What is Animal Assisted Therapy?

Animal Assisted Therapy is a therapeutic intervention used in collaboration with traditional talk therapy. This is an approach that incorporates animals into the therapeutic treatment plan. The animals, mostly dogs and horses, are specially trained to provide the ultimate comfort that enhances the benefits of traditional therapy. Having a furry friend in the session has many scientifically proven benefits, especially for individuals who suffer from PTSD or those who have experienced trauma.

Benefits

There are so many benefits of having a furry friend in session! For those of us who love animals, particularly dogs, it is quite clear why Animal Assisted Therapy (AAT) seems to be magical. However, it is actually scientifically proven that AAT is actually an excellent addition to the treatment approach.

Research has found AAT can have a positive impact on a person’s overall health, including mental, emotional, and physical. Here are just a few of the common health benefits of having a gentle companion in session:

Releases calming endorphins (oxytocin)
Lifts spirits and lessens depression
Provides comfort
Decreases anxiety
Encourages healthy communication
Reduces loneliness
Can improve social skills
Diminishes overall physical pain
Strengthens the bond between therapist and client

In addition to the mentioned benefits, the simple act of petting a dog has proven to release an automatic relaxation response. Because of this, clients have reported feeling calm enough to take a smaller dosage of their anti-anxiety/depressant medications, or stopping the medication all together (Guerin et al., 2005).

AAT + Trauma

Trauma can be defined as any event that causes significant distress. This event could have taken place years ago as a child or just yesterday as an adult. Trauma can range from bullying to sexual violence with varying symptoms and effects. Since trauma can look very different for everyone, it’s important to recognize the therapeutic treatment plan must be tailored to each person’s individual experience.

Incorporating Animal Assisted Therapy into the treatment plan has proven to decrease PTSD symptoms, as well as the overall effects of trauma. Most commonly, clients have reported “feeling safer” when an animal is in the room and that the idea of danger is no longer present. Even a gentle fluffball like Rogan can give the comfort of safety and stability, which can be a constant struggle when symptoms of flashbacks or recurring nightmares are an ongoing occurrence.

One main symptom of trauma can be feeling emotionally numb with difficulty making connections with others. Animals are a great way to help individuals make that healthy connection by sharing in a positive relationship. Dogs naturally release oxytocin which is a calming endorphin. This decreases major anxiety and allows the individual to feel more relaxed while engaging in therapy. Because of this, the bond between client and therapist is strengthened which is helpful in gaining trust and encourages the client to feel safer when processing traumatic memories (Guerin et al., 2005).

What to Expect with AAT?

Therapists incorporate their therapy dogs in many different ways. My approach is allowing Rogan as much flexibility in session as possible. He is a very curious pup and loves to get to know the clients. Rogan alternates from laying on a client’s lap to laying in his bed. Regardless, he is usually snoring. On occasion, we are able to take Rogan on a walk around the block. Fresh air can be a great way to minimize stress and for processing overwhelming thoughts so I like including this activity when the weather is appropriate. With this being said, the role of the therapy dog can certainly be discussed with the client as the treatment plan and goals are a collaborative approach.

References

Guerin, Noemie A., Kirkham, Allison C., & O’Haire, Marguerite E. (August 2015). Animal-Assisted Intervention for Trauma: A systematic literature review. Frontiers in Psychology, 6(1121). doi: 10.3389/fpsyg.2015.01121