Sepia Prime Woman Digital Magazine December 2013 | Page 9

Nurturing You
- Marilyn Okoye

Hope For The Winter Blues
I’m sitting with Joy Eshleman, a Licensed Clinical
Professional Counselor who has been in private practice
for 19 years. We are going to visit a topic that is not as
taboo as it was in the past. Eleven years ago I had my
own bout with this subject on a very personal level. My
specific issues may have been different but there may be
similarities that trigger such an episode in your life. I’m
talking about depression. That time was difficult for me,
but I sought the help I needed and was able to get better.
The holiday seasons are fast approaching. Many of us are
ready to cook, eat, drink, shop, and be merry, but for some
the season is not as joyous as we hope it will be. You may
notice periods of depression that accompany seasonal
changes during the year. This is referred to as Seasonal
Affect Disorder or SAD. So let’s talk to Joy about what
happens to some of us around this time of year.
SPW: What is Seasonal Affect Disorder or SAD?
JE:
SAD is a series of symptoms that come on, usually
in the fall as the days get shorter and it gets darker earlier.
We find that a number of light and general depressive
symptoms can emerge.
SPW: What are the symptoms of SAD?
JE:
SAD depression symptoms include a sense of
having the “blues”, less energy, wanting to stay inside
more, not wanting to be social, becoming more isolated,
wanting to sleep more, and exercise less, finding yourself
crying more, and being less of “yourself ”. I want to be
careful but it’s like going through an “emotional pout”.
“I just don’t like this time of year”, so we are a bit more
crabby and grumpy. I notice it and people around me
notice it.
SPW: Who is more likely to be affected by SAD?
JE:
Typically women are more likely to encounter
SAD. In terms of how it is diagnosed, there are clinical
levels of SAD. There are core specifiers in the way that
SAD is diagnosed that will indicate whether it is clinical
depression or a lighter seasonal disorder that is symptom
based and not chronically-based and long standing. The
other thing I would say is that if people have had a series
of losses during the holidays, they may find over the
course of a number of years that they look less and less to
the holidays. I don’t want to confuse that with SAD. This
is more of an anniversary reaction related to that time of

year of losing someone who was significant to you.
SPW: Can SAD become clinical depression?
JE:
It is all spectrum based. The intensity and
frequency would determine whether or not it is clinical
depression. If you have 2-3 symptoms, that is not as
concerning as if you have 8-9 symptoms.
SPW: How is SAD treated?
JE:
I am very conservative in how I approach people
who are having SAD. Again we look at it in terms of
intensity. I like to give my clients a number of natural
options. Not that I am a homeopath, but natural options
I call the “BIG 5” natural anti-depressants. If somebody
adheres to those, there is a pretty good chance that they
are going to be able to manage through the season. I
usually ask my clients to commit to at least four of them.
They are:
1.
Plenty of light. That sounds funny since it’s
getting darker earlier, but light in terms of increasing
the wattage of bulbs in your house. Sitting under those
lights and reading for an hour, looking at a magazine, or
doing something you enjoy while you have those nice
bright lights around you. I don’t have any research to
substantiate that but people do report when they have
light around them, they do feel better.
2.
Plenty of rest. Not over sleeping, but getting the
actual regular amount of sleep that you normally need.
Keep to a regular schedule.
3.
Laughter. It is important to surround ourselves
with things that lighten our heart and mood. Laughter is
good medication. It is one of my favorites. So, rent some
DVDs or go see a comedian that you enjoy. Children are
good therapists in terms of giving us laughter.
4.
Exercise. Exercise is absolutely significant. Not
just for our bodies and staying in shape but it produces
and increases the hormone endorphins. Endorphins are
the “feel good” hormones that help increase our sense
of wellbeing. It’s hard to get out when it’s cold and icy
and winter-like, so I would suggest investing in a mini
trampoline. It’s about a 4 feet circle that you can put in
your house and jump up and down on. [Also] for women
it helps with lymphatic drainage. If you live in a house
that has stairs, you are going to go up and down those
stairs intentionally for 15 minutes.
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