Are you "SAD" in Winter?

Did you know sunshine - or lack of it - can actually affect your mood? When we consistently enjoy sunshine, we are more likely feeling happy. Lack of sunshine, especially during the winter months, can cause a progressive melancholy mood.

It is common to experience symptoms of seasonal affective disorder (SAD) that starts in the beginning of the dusky season of fall and increases during the dark months of winter. As spring comes into view, one usually starts to feel better; and as the sunny summer months come along, one usually feels they are getting back to their normal self again. However, it is very common for the SAD cycle to repeat itself again the next New Year.

Thomas J. Boud, MD, states SAD symptoms can include “depression, hopelessness, anxiety, loss of energy, social withdrawal, fatigue and oversleeping, loss of interest in activities, carbohydrate and sugar cravings, weight gain, and difficulty concentrating."

The positive aspect is that there are skills and techniques one can learn and use to work through SAD, to diminish the cycle!

For questions, information, and therapy on recognizing and preventing SAD, contact Monica Forsman, M.Ed., LAPC at Resilient Solutions, Inc., in Bountiful, Utah.

Monica can be reached at (801) 604-5040 or email at: monica.lapc@gmail.com

Life

There was a man who had a beautiful fruit orchard which he loved a great deal. He spent hours pruning and caring for his fruit trees, enjoying the harvest at the end of each season. In late winter, or what some may even consider the very earliest part of spring the man would enter his beloved orchard with a baseball bat in hand. He would size up each tree, and with the precision of Babe Ruth hitting a baseball out of the park would hit each tree. Beating a tree? What is the logic behind this behavior? The man explained beating his fruit trees put the trees under stress which in the long run produced stronger trees and better fruit. How often do we feel like the tree, and life feels a like the man with the baseball bat coming at us, relentlessly hurling blows we are unprepared to absorb? We cannot control what comes into our lives or even the emotions that are the result of events. But we can change how we relate to those events. That sounds easy enough, but trying to align our logical thoughts with unpredictable emotions can be difficult. Difficult, not impossible. Because life is constant it is important to remember to be kind to yourself. Take time to do things you enjoy. Self care is not selfish. Remember to breathe. That sounds funny, but when a person gets stressed out often breathing becomes short and rapid. Deep breathing promotes good health. Accepting that life is hard can be helpful. A line from Victor Hugo in Les Miserables states “Even the darkest night will end and the sun will rise.” Submitted by Melanie Holt, LAPC. To schedule an appointment call her at 801.718.9840.

The first step to change is to believe.

In the latest movie version of Alice In Wonderland the Mad Hatter tells Alice she has lost her muchness. What does losing your muchness mean? Some may describe it as losing authenticity. In the end of the movie after much searching Alice has an opportunity to reclaim her authentic self. She makes the decision to fight the Jabberwocky (a dragon like monster.) Although the fight seems impossible she recalls something her dad said to her as a child “Why, sometimes I've believed as many as six impossible things before breakfast.” Alice then begins to list 6 impossible things that had been part of her reality during her adventures in Wonderland. Number 6 was defeating the Jabberwacky, which she successfully does. What we focus on expands. When the brain is focusing on positive thoughts it cannot focus on negative thoughts at the same time. Try making a list of 6 things you believe are impossible then, focus on those things. A few examples may be: I can accept that I am perfectly imperfect today. I can find 30 minutes to do something I enjoy today. I believe I am amazing today. I believe I can defeat my negative thoughts today. The first step to change is to believe. By Melanie Holt, LAPC. To schedule an appointment with Melanie contact her at 801.718.9840

Women's Divorce Group

Women’s Divorce Group

Facilitated by Melanie Holt, LAPC

801.718.9840

Divorce and separation are filled with grief, pain, confusion, fear, stress, role change, and many other expected and unexpected feelings and experiences.

This is a time when many people feel isolated and have a lot of questions about things they have never faced before.

The group experience offers an opportunity to learn and share ideas, feelings, and experiences in a safe and supportive forum with others in similar circumstances.

Tuesday Evening, 7:00-8:30

October 23- November 27

6-week group/$150.00

The group will include education on grief, self-esteem, stress, anxiety, depression, and changing thoughts through the application of positive psychology.  The group will take time to process information as it relates to individuals each week.

Resilient Solutions

1355 North Main, Suite 1

Bountiful, Utah

Welcome Melanie Holt, LAPC

We are pleased to welcome Melanie Holt, LAPC to our office. She brings a passion for her work as a therapist and a strong background working with adolescents, women, and couples.

Melanie Holt, LAPC, provides individual, family, couple and group therapy at Resilient Solutions. Melanie has experience with addiction and other compulsive behaviors, including the effect of sexual addiction on couples. Melanie specializes in grief and addictions counseling and treatment. Melanie incorporates a holistic approach to the healing process. She has a bachelor’s degree in Health Promotion, and a Master’s of Science degree in professional counseling. Melanie is available to schedule an appointment at (801)718-9840.

Alleviating Stress

Do you feel stressed? You might feel as if you are “juggling many balls in the air” throughout each day: family, home, work, and relationships. You can feel you are running in circles even if you are sitting down. Wear and tear on your body, mind, and emotions can result in stress that continues to increase…
As we begin this New Year, many of us desire to approach life a little differently than before- but we don’t really know where to start. Sometimes it’s the simple, basic things that can help us the most. Here is a 6-step, 6-second relaxation tip from Robin S. Rosenberg, Ph.D.

1. Notice that you’re stressed – Some individuals may tense certain muscles, others may feel their heart beating faster, or others can become consumed with thinking about their stressful situation. Recognizing early on your personal reaction to stress is your red flag to continue with the next step.

2. Find a little humor in your circumstance – Humor is a great way to reduce stress. Some examples: You can imagine a funny hat or face paint on a person you feel is being difficult. You may find something silly about your situation. If this doesn’t work, you can think about something else that was humorous; a movie clip, a funny situation you were in earlier, or a hilarious joke. Whether you’re smiling inside or out, this can start to lower your stress level.

3. Breathe in deeply – Put your hands on your abdomen. Slowly and deeply breathe in through your nose and fill your diaphragm with air. Your abdomen (lower belly) will get bigger as you slowly breath in (your hands should rise with your abdomen). Feel the air enter your chest and going down toward your belly button. Be patient; this may take a little practice!

4. Begin exhaling – After slowly breathing in, start to slowly breathe out through your mouth. While you’re slowly breathing out, take note that your abdomen is slowly lowering.

5. Speak out a peaceful word or phrase – As you’re breathing out, say a peaceful word or phrase, such as “calm” or “peace.” If you already meditate, and have a mantra, you could use that too. If this doesn’t work, try using the word “one.” You can use a word or visualize something, as long as it relaxes you.

6. Pay attention to your muscles to make sure they’re less tense – If they’re still tense, try “shaking out” the tightness from that muscle.

This simple exercise can help you feel a little calmer and lower your stress level. If you feel stressed at any time throughout the day, you can use these relaxation tips, and as many times as you would like. As you first learn these 6 techniques, it may take you a little longer than 6 seconds; but you’ll soon get the hang of it and see that it really works!

For questions, information, and therapy on recognizing the many forms of stress, contact Monica Forsman, M.Ed., LAPC at Resilient Solutions, Inc., in Bountiful, Utah.

Monica can be reached at (801) 604-5040 or email at: monica.lapc@gmail.com

Substance Dependence

As a result of difficult circumstances in life that may or may not be under one’s control, one might resort to high-risk behaviors such as using excessive amounts of prescription medications or other substances to cope – thinking it may alleviate stress.

Dr. E. J. Essic explains that happenings in our environment, such as trauma and grief, can have a great impact on individuals that may lead to high-risk behaviors. It’s important to recognize that while we are responsible for our own thinking and behavior; dependent/addictive thinking is the same as impaired thinking.

Counseling Today/August 2009; Confronting Addiction, Lynne Shallcross
When struggling with substance dependency, therapy can be helpful on the road to recovery. There is hope, even with relapse. There are tools one can learn (healthy thinking/behaviors) that can strengthen one on the journey toward healing. It’s always a good time to address this type of distress!

Monica Forsman, LAPC,is an  Individual, Marriage & Family therapist at Resilient Solutions, Inc. in Bountiful, Utah.


Monica can be reached at - 801.604.5040 or email at:  monica.lapc@gmail.com