Dealing with depression or anxiety can be hard. Exhausting. Frustrating. Isolating. I think so often our society doesn't view depression or anxiety as a medical condition. But they really are chronic conditions. There can be good days and bad days. Or there can be bad weeks and months. Just like flare-ups of chronic conditions like chronic fatigue or IBS. 

But it's a disease, an illness. And yeah, exercise and diet, CranioSacral Therapy, meditation, relaxation methods, these all help. They can make a real difference. But there will be times they are not enough. All these things are great to do when your feeling good. They can help those good days last longer. That's why they are complementary. 

I've recently discovered different kind medical option to help the fight with depression and anxiety that is not a drug. And bonus, it also helps with physical pain and headaches. It is called ALPHA-STIM and it is a cranial electrotherapy devise. Yes, I am a CranioSacral Therapy and I endorse using electrotherapy, on your cranium.  And it feels great. Well, actually it doesn't feel like anything except dizzy if you turn it up too high. If you get dizzy or loopy, just turn it down till it goes away. Less is more. 

I have been using mine for a couple months now. And it has been much more effective for me than any medication I've tried for depression or anxiety.

I have experienced better sleep. Slower thoughts. More command over racing or negative thoughts. I have more energy. Overall, I just feel better. My husband says I've gotten my playfulness back! It's been wonderful for me, and us. Life is easier. 

The technology behind Alpha-STIM is starting to gain exposure. It is a low level electrical stimulation that puts your brain into an alpha state. Like meditating, but easy and painless. There are two clips you put on your ears and it fits easily into my back pocket. I wear it while cooking or getting ready for the day. I don't feel anything, except after a few minutes I notice I'm more relaxed and my mind is clear. 

What I love about using this is you buy the device and that's it. No prescriptions each month. It wasn't exactly cheap, but it's a one-time cost. So the potential to save is big over the years. 

I don't have anything to gain for promoting this device. I just want more people to be aware of this option. Check out their website to learn more! https://www.alpha-stim.com/ 

Have you 've tried it out or are you interested in getting one for yourself? I'd love to hear from you. Leave a comment below and let us know.

There are many things you can do to help lessen the effects of SAD. And it helps to have many tools at your disposal, so you have the confidence of knowing you can handle it!

​Here’s a list of things you can start doing in the fall and early winter to care for your body and mental health. I hope you find them helpful and I hope you are able to adapt each one to fit your needs and likes!
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1. The best way to beat SAD is to start early! If you have had a down winter in the past, it’s likely to happen again. And even though each year the cold weather and loss of daylight  sneak up on us, it’s best to start in October or November. But if you are reading this and it’s much later, that doesn’t mean it’s too late! It’s never too late or too little to take care of yourself! 
2. Light! The best fight against the seasonal changes is to make your own sun. Get a therapeutic light that mimics sunlight. There are many options, the important factor is the number of lux. The research says to get a light that has 10,000 Lux. I use the NatureBright Suntouch Plus I got from Amazon, I've had it for a few years. Here’s a few tips for using the light. Try to get 30 minutes in front of the light and do it the morning.  Don’t worry, you don’t have to look right at the light, you shouldn’t. Put the light at an angle, so it shines onto the peripheral vision and around two feet away. It’s okay to break up the time. It’s small so it will fit on a bathroom or kitchen counter. Make it fit it into your routine. That way you are likely to stick with it all winter. Soon you will love it and notice a lack of energy if you don’t use the light.
3. Exercise! Make a commitment to get more exercise throughout the day. Keep your expectations realistic. Park farther away from the store, in the winter this is a big feat! Take the stairs. Do some lunges while you are standing in front of your Nature Bright therapy light. If you can get an extra 10 minutes of movement in 3 times a day, you are doing great! Exercise helps your body balance and releases happy hormones. And best of all, it boosts your mental health because you get a sense of accomplishment and it feels good to know you are doing something for your body, mind and spirit! 
4. Food! Even though you may only have an appetite for comfort foods, make yourself eat more vegetables and healthy fats. I love roasted vegetables in the winter, and you can roast them in yummy avocado oil and salt, which satisfies the comfort food cravings. Add in healthy vegetables and fats before trying to eliminate junk foods. This way you don’t feel deprived and your body will be getting the nutrients it needs. Once you have added in a lot more veggies and good fats, start to cut out the sugars and processed foods. It’ll be easier on your body and mind if you do it this way because your blood sugars will be more stable and you won’t get hangry.  
5. Inspiration! Get inspired and get out of routine. Doing something new or rediscovering an old hobby can give your spirit and mind an extra boost. What do you love to do? Is there something you used to love, but have forgotten about? Maybe getting together with an old friend or visiting a museum can spark some ideas or inspiration.

If you are feeling so down that you don’t have enough energy or ability try any of these, it’s time to seek some professional help. A professional can help your body get back into balance and give you more tools, it’s the right thing to do.
 
I hope these 5 Tools to help SAD are helpful! If you are only able to implement one of them, start with the therapy light! Even if you don’t have SAD, the light will help cheer you up and energize your body. 

The change of seasons can be difficult. Especially in the winter. And especially if you live in the North.

Not only is it a big season for change (school and holidays can cause a lot of stress), but you also have less sunlight and lots of cold weather.

Which is a big stress on your body. Especially your internal clock.

It doesn’t take long for your circadian rhythm to get out of whack. When the sleep and wake cycles are out of balance, serotonin and melatonin levels will also become out of balance.

There are some common signs our body is not adjusting to the winter season. This could be an indication you are experiencing Seasonal Affective Disorder, also commonly called SAD or Seasonal Depression.

SAD affects many people, especially young adults and adolescents because they have sensitive circadian rhythms. Generally as people age, their circadian rhythm is not as affected by changes in sunlight.

So take note of these common signs of SAD and watch your body and loved ones for these changes:

1. Carb cravings. When SAD hits, you may first notice an insatiable cravings for carbs, and little appetite for anything else. Even though you’re eating you may never feel satisfied. Or it may feel like you always need to snack in order to keep you mood up.
2. Weight gain. The weight that comes around the middle, and fast. Your pants may be the first to let you know!
3. Body feels heavy. But not because of the extra weight. It takes extra work to move your body, as if moving through water. Which makes you sluggish and slow.
4. Wandering Mind. You may notice it’s hard to concentrate. Either concentration on the task at hand because you have a lot of thoughts going on at the same time. Or you have an inability to concentrate because your mind drifts off and you forget what you were doing. You may find yourself staring off into space or feeling spacy.
5. Disrupted Sleep. Do you feel sleepy during the day but awake at night? Maybe you’ve been tired all day but when you finally get the chance to sleep, you can’t. Or you may feel like no matter how much you sleep, you never feel like you got enough.
6. Depression or Anxiety. Generally, people tend to fall on a spectrum towards depression or anxiety, and SAD will increase your level of depression or anxiety. So if you tend towards depression, you’ll notice you feel more depressed. If you tend towards anxiety, you will notice you feel more anxious.

Now you have learned some of the common signs of SAD. I understand if just reading this list is making you feel down and looking for a blanket to hibernate under.

But don’t worry. There are many things you can do to feel better and get your body back into a better balance.

So stayed tuned for my next article on ways you can fight SAD and keep your body in rhythm.

Are you feeling overwhelmed by some of these symptoms? Take care of yourself, do the hard thing and call up your mental health professional. Your future self with thank you.

And if you don’t already have a therapist, stop what you are doing and find one, you can search the Psychology Today website, https://www.psychologytoday.com/us/therapists or search Google by typing in “therapist near me”. ​