Happy Friday morning to you!
I realized something in clinic this past week – it’s three weeks until Thanksgiving here in Canada.
It’s also Fall. This means shorter days with less sunlight and cooler weather.
With the change in weather, some people will get outside less, move their bodies less, and move into hibernation mode…. hello tea, sweaters and fires!
This change in lifestyle can impact your mood.
My patients with depression often experience more intense symptoms during the Fall and Winter months.
Here is a quick screening tool you can use for depression and a few ways to treat it.
Before we get into this, please note that this information is educational only and is not to replace the advice of your doctor or mental health care professional. Seek medical advice before beginning any new treatment. If you are having any thoughts of self-harm or suicide, please contact your doctor or local emergency services.
Screening for Depression
In my clinics I use a quick screener called the PHQ 9 which screens for depression. Answer the questions based on what you’ve experienced over the past two weeks.
The Scores:
0-4 means minimal depression (may not need treatment)
5-9 means mild symptoms of depression
10-14 means moderate symptoms of depression
15-19 means moderately severe symptoms of depression
20-27 means severe symptoms of depression
Having these symptoms does not automatically mean you have a diagnosis of depression. Speak with your doctor or a mental health professional.
Download the screening tool here
Prevent Depression
Lifestyle factors:
- Regular exercise (move your body for at least 30 minutes a day, it doesn’t have to be all at once)
- Eat healthy foods (reduce sugar/caffeine and processed foods). Reduce/avoid alcohol (alcohol is a depressant).
- Get 7-9 hours of sleep per night
- Connect with family/friends who are supportive
- Connect with your spiritual or religious community
- Yoga/Meditation
Treating Depression
- Speak to your doctor about medication options
- Therapy – find a therapist either in private practice, through your health care system or in the community
- Stress management skills – stress intensifies symptoms of depression and other health conditions
- You may work with a holistic practitioner who may have additional treatments.
Self-Management for Depression
I use workbooks with my patients who have depression all the time and many find them very helpful.
Some recommendations:
- The Mindfulness and Acceptance Workbook for Depression
- The Dialectical Behavioural Therapy Skills Workbook
- The Mindful Way Through Depression
Behavioural Strategies
- Do a random act of kindness
- Write out five things you are grateful for. Or text them to yourself!
- Notice a pleasant experience today and use all of your senses to experience it
For Clinicians who Treat People with Depression
The fall and winter months can be busy. We need to ramp up our self-care to stay healthy and help our patients/clients the best we can.
I challenge you to say “no” or withdrawal from any commitments that don’t make your heart happy.
Fill that time with things that make your heart happy and your body calm.
Move your body. Connect with loved ones. Find people/stories that show the good in the world.
Alright, that’s all I have for today…. wishing you a happy fall seasons filled with PUMPKIN EVERYTHING!
xo
Char