Hope for Seasonal Depression
Today, we have the pleasure of bringing you an interview with Carrie Basher, licensed mental health therapist. Carrie has been in private practice since 2015 in her practice beautifully titled, Journeys of Hope Counseling. 
If you or someone you love are suffering with depression or suicide, it is vital you seek help from a medical provider. We offer encouragement but not medical advice. 
Carrie shares a wealth of practical, easy-to-understand knowledge about depression and specifically, Seasonal Affect Disorder (S.A.D.). We discuss the difference between depression and seasonal affect disorder.
Depression is characterized by changes in sleep, appetite, energy, mood, cognition (such as focus and memory), and increased thoughts of doom or suicide.
Seasonal Affect Disorder is characterized by less energy, increased eating (especially carbohydrates), change in mood, isolation, and lack of motivation. The causes are dark days, less sunlight, and lower temperatures. 10% of the population in certain areas suffer, especially in the Pacific Northwest. 
Effective treatments include:

Light therapy Verilux Happy Light:  https://a.co/d/gzZnS8Y

Nutrition: avoid processed foods and sugar! Enjoy an abundance of: turkey, eggs, avocado, salmon, nuts, legumes, pineapple, olive oil, fruits and vegetables, whole grains, tofu

Movement: 10 minutes of intentional movement each day! (Bonus points if you do it outside!)

Mindfulness/Gratefulness focus–Carrie offers life-giving tips to engage the senses: smelling your coffee, warmth of a shower, light a candle, pet your dog, eat a good quality square of chocolate.

Massage therapy

Don’t isolate–walk with friends, warm cozy coffee date

Volunteering–increases your sense of meaning and purpose and feelings of well-being

Music–listen to something that makes you happy.

Laughter: watch a funny movie or TV show, play a fun game with a friend

Tend to your Spiritual health: focus on time with God through prayer, worship, Bible reading/study


Morning Tips:

Think of one thing you are looking forward to and one thing you are grateful for

Music while you get ready in the morning.

Move your body intentionally: 25 jumping jacks, dance to a song, walk around your block, jump on a rebounder!

Spend time with God, and ask Him for help for the day.

Eat a breakfast including serotonin-boosting foods: eggs, avocado toast, berries, etc. 


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This week, we bring you a Facebook Live on Habit Stacking! Thursday, Jan. 18th at 7:00 pm. Join our Facebook group to be a part of it!
Please share this episode with someone who could use extra grace and encouragement this season! For more helpful information see: www.empoweringhealthcoach.com and https://breatheandbe.net/

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