For many years, people have either suspected or known that health of the body is influenced by that of the mind. You may say, “My heart hurts,” after a breakup because the intense emotions cause you physical pain. On the other hand, a feeling of elation may boost energy levels and reduce your need for caffeine. 

The American Psychological Association (APA) states that emotions are subject to mental reactions that involve physical and behavioral responses. In simpler terms, your emotions can influence the body, mind, and even your actions. You experience a variety of emotions daily, so knowing what they are, why you feel them, and how they affect you can help you better understand how they influence your overall health. 

Types Of Emotions

Mental health experts suggest that emotions fall into two categories: basic emotions and complex emotions. Basic emotions are revealed by recognizable facial expressions and happen automatically. Such emotions include:

• Sadness
• Fear
• Surprise
• Joy
• Disgust
• Anger

Those emotions are intertwined with human behavior and present from birth. Complex emotions, on the other hand, are not universal and do not have such recognizable facial expressions associated with them. These complex emotions include:

• Envy
• Love
• Grief
• Gratitude
• Worry
• Pride
• Regret
• Embarrassment
• Jealousy

There are many more complex emotions that are not on the above list. The APA suggests that complex emotions are typically the result of two or more emotions. Hate, for example, could be a combination of jealousy, disgust, and anger. Once again, these complex emotions do not have the same facial tells as basic emotions. 

How Emotions Affect Your Physical Health

According to research, there is a link between positive emotions and physical health. In fact, people with a more positive outlook on life tend to have lower blood pressure and blood sugar levels. Additionally, they have a reduced risk of heart disease, but researchers don’t fully understand if positive emotions lead to better health or if being in good health contributes to positive emotions. For now, experts theorize that a combination of both factors are at play. 

Some evidence shows that experiencing positive emotions can affect recovery from an injury or sickness. One study found that having a positive outlook influenced how quickly participants got better, noting that positivity even impacted survival rates. Negative emotions, on the other hand, have an association with negative health issues or symptoms. People who cannot successfully manage emotions may live with stress, or have a higher likelihood of other health complications. 

How Emotions Affect Your Mental Health

When trying to assess how emotions affect your mental health, you have to first establish if the emotions are “bad” or negative. Negative emotions usually indicate a problem that requires your attention. If you struggle to manage those negative emotions, or simply attempt to ignore them when they arise, they can negatively affect your mental health. If you bottle these emotions up for too long, such as chronic anger, fear, or sadness, your risk of anxiety, depression, and substance abuse increases. 

If you are able to recognize negative emotions for what they are and learn to manage those feelings, you can move beyond them and develop resilience. Resilient people tend to move past negativity and usually have more positive emotions. In fact, they usually learn to find meaning in their life, even when it gets hard. That doesn’t mean they are free of negative emotions; rather, they recognize those feelings, deal with the issues, and do their best to change their outlook on life. 

Although research indicates a link between optimism and hope and better health, constant positive thinking can damage your mental health. There is such a thing as toxic positivity, which leads to unreal expectations and an inability to feel negative emotions. When you consider your emotions, aim to strike a balance between the positive and negative ones. Negative emotions serve their purpose as much as the positive ones do, but just remember that you have to be negative all the time. Just remember to feel emotions as they come and recognize why you’re feeling them!

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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If you have depression, going out and interacting with people, even if they are loved ones or close friends, can feel daunting. Social withdrawal is a very common symptom of depression, and people with the condition tend to avoid socializing altogether. Isolating from others, though it may feel like the right decision in the moment, can actually cause more problems. 

The Centers for Disease Control and Prevention (CDC) notes that isolation can increase feelings of loneliness. Researchers say that depression and loneliness reinforce each other and their relationship is quite vicious. The social withdrawal that occurs with depression can make you feel lonely, and that loneliness can worsen depression symptoms, according to licensed therapists. The more depressed people get, the more they isolate, which only enhances feelings of loneliness. 

One study from 2020 observed adults over age 50 in the United Kingdom who practiced mandatory social distancing due to the COVID-19 pandemic. The results indicated that feelings of loneliness were linked with worsened mental health symptoms, depression being one of them. Among social withdrawal, persistent sadness, emptiness, and hopelessness may also lead to loneliness. The sad reality is that symptoms of depression result in behaviors that create more intense feelings of loneliness. 

The good news is that there are ways to help people with depression stay connected to those around them. Read on to learn more about them. 

Try New Social Activities 

It can be very difficult to step outside your comfort zone, regardless of your depression status. If you have depression, though, this can be very difficult, especially if you find social interactions terrifying. Finding a new activity that makes you happy can help connect you with others and eliminate feelings of loneliness. Not only does a new activity spark joy, but it also reinforces supportive interactions. Potential social activities to try include book clubs, exercise classes, or classes at a community center, such as cooking, foreign language, or art classes. These activities promote interactions with others, and you may even form a tight knit community. 

Consider Joining A Support Group

A support group that consists of other people battling depression, or other mental health conditions, can help you remain connected to others. In fact, mental health professionals state that people in mental health support groups help maintain connections with existing family and friends. According to research studies, peer mental health support groups were helpful for men experiencing mental distress and social isolation. If you need help finding a support group, there are various organizations and online resources that have directories of support groups to join. Support groups are available for people with both physical and mental health conditions and they help people share a better understanding of each other’s experiences. That alone can provide better social connections among group attendees.

Tell Your Therapist If You Struggle With Loneliness

If you see a therapist, be it in person, on the phone, or telehealth, for your depression, open up to them if loneliness is affecting you. How has loneliness affected your daily interactions? Do you find that you avoid people more than you did before? A therapist can help you find ways to reduce feelings of loneliness. Your therapist may also help you reduce the impact of certain behaviors that are linked to loneliness, especially social withdrawal.

Connect With Loved Ones

Mental health experts state that more one-on-one social interactions can be highly beneficial for people experiencing both loneliness and depression. Human connection is often a powerful antidote to loneliness and depression. As an exercise, take the time to call one additional friend or family member that you did not plan on talking to each day. Not only is that great practice for social engagement, but it also helps deepen your connection with people you already trust. If you struggle to leave the house, video chatting may be a great first step to establishing better connections. In fact, one study found that video chatting may help lower the risk of depression in aging adults.

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For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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Feeling lonely is a normal part of life. The crazy thing is that you don’t have to be alone to experience loneliness. You can be in a crowded room and feel lonely, the same way you can feel lonely by yourself in your room. Loneliness is more about not feeling a connection with anyone than anything. You may think that nobody understands you, even your friends and family. 

According to mental health experts, there is a loneliness epidemic, which was amplified by the stay-at-home orders during the COVID-19 pandemic. A 2021 study, for example, found that more than 50% of American adults were lonely by clinical standards. Additionally, there is a strong link between loneliness and mental health disorders. Adults with mental health issues are more than twice as likely to feel lonely and experience side effects of loneliness, compared to people without mental health problems. Finally, doctors found that lonely people tend to have weaker immune function, higher levels of inflammatory markers, and increased blood pressure. 

Connecting with other people is necessary for your own survival. While it is natural to feel lonely at times, being alone too much can take a toll on your mental, physical, and emotional health. Loneliness is not a sign of weakness and you shouldn’t suppress your feelings. That is what it means to be human. You can always talk to someone or experiment with the following strategies whenever you feel lonely. 

Call A Friend

You don’t have to see all of your friends and family on a regular basis to maintain closeness with others. Research states that virtual interactions, especially with a large group of people, may reduce loneliness and benefit mental health. Sometimes, a quick text can even boost your morale, but you shouldn’t underestimate the value of a good old fashioned phone call. In fact, a 2021 study found that a regular 10-minute phone call may ease loneliness. 

Join A Group Or Club

Take your connections with others one step further by meeting up with new people. People from your past are great and you shouldn’t lose touch with them, but connecting with new people is often thrilling and exciting. Look for community activities or online meetups that pique your interest. Hiking groups, book clubs, business societies, or workout groups can help you form excellent connections. It’s amazing how full you can feel when you and like-minded people engage in a specific activity or talk about topics you love. Plus, joining new groups can help you meet more people and make lasting friendships. 

Draw On Your Creative Side

Expressing yourself is often easiest via creative outlets, including writing, music, and art. Not only do these activities help improve mental health, but they may also help you feel more connected. Creating something gives you a sense of fulfillment and satisfaction, two emotions that may be difficult to achieve during a spell of loneliness or sadness. The most important thing about being creative is to find your flow. That means that you should reach a point in your time of creation when distracting thoughts of loneliness fade away. 

Spend Time With Animals

Animals do amazing things for your mental health. They may not be able to talk with you, but they do provide companionship. Another living creature in your presence can provide comfort and their quirks can lift your spirits, or even relieve stress. Plus, walking a dog or taking your dog to the dog park can lead to human interactions. Dog people love to talk about dogs! If you don’t have a pet, consider looking into volunteer opportunities at local shelters or rescue organizations. Research states that engaging in volunteer work helps you feel less lonely. You may even be a great candidate for fostering a pet!

Do Something You Love

Doing something you love can mean more than you know, whether you’re playing video games or going to the beach. Engaging in a meaningful hobby not only fills your time until you can see loved ones again, but may also help you find inner peace. If you don’t have a favorite hobby, consider trying out hobbies that may improve mental health. Some of these include yoga, Tai Chi, swimming, hiking, baking or cooking, and more. 

Take A Class

It’s very rewarding to learn a new skill or language, especially since the learning process can prove challenging at times. As we mentioned earlier, accomplishing a goal or completing a challenge gives you a sense of fulfillment and satisfaction. Learning something new can open up doors that lead to new connections with people. Whether you sign up for a jiu jitsu class, a language app, a culinary course, or drawing class at your local community college, learning a new skill is highly beneficial. Being in an environment of people who also want to learn can excite you and take your mind off being alone.

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There’s a false concept about clinical depression being a “woman’s disease.” Men, women, and people of all gender identities can experience depression. According to the surveys, over six million men in the United States experience depression each year. Because the thought is that it is a female condition, many men ignore the signs and symptoms of depression. This prevents them from seeking treatment and improving their mental health.

What Is Depression?

It’s possible for everyone to feel sad or irritable at some point in life. These emotions are usually short-lived and go away after a few days. Depression is a serious mood disorder that can cause mild to severe symptoms. It’s a condition that impacts the ability to feel, think, or carry out daily tasks. Clinical psychologists say that the symptoms must linger for at least two weeks to give a clinical diagnosis.

Why Is It Common To Not Recognize Depression In Men?

Psychologists give several reasons as to why people don’t recognize signs of clinical depression in men. The most common reason is because men typically deny having problems because of the notion that they have to “be strong.” Expressing emotion is “largely a feminine trait,” according to most men. In reality, showing emotion is not a sign of weakness; rather, it’s inspiring to be honest about what you’re feeling. Bottling up symptoms of depression can not only worsen mental health, but also impact the body in a negative way. 

If you think someone you know or love may be struggling with depression, continue reading to learn about some of the common signs and symptoms that men may experience. Take action and show support because it will only benefit the person in the long run. 

Mental Signs Of Depression In Men

It’s possible for men to reveal mental symptoms of depression differently than other people do. This can make depression more difficult to detect. The symptoms may interfere with the way a person thinks or processes information, and may even affect emotions and behavior. Experts agree that the following are the most common mental symptoms of depression in men: 

• Racing thoughts
• Inability to concentrate
• Sleep issues (typically difficulty falling asleep or staying asleep)
• Memory problems
• Obsessive-compulsive thought patterns
• Suicidal thoughts

Behavioral Signs Of Depression In Men

Depression can affect mental, physical, and emotional well-being, which can influence behavior. It’s common for some men to resist the urge to discuss their emotions, bottling them up to never share. This can weigh heavy on the mind and cause a person to act out in ways that are out of character. In men, common behavioral symptoms of depression include:

• Drug misuse
• Social isolation
• Difficulty meeting wrk, family, and other personal responsibilities 
• Drinking alcohol in excess
• Engaging in risky activities (such as reckless driving)
• Suicide attempts

Physical Signs Of Depression In Men

Depending on the man, physical signs of depression may be more noticeable in the initial stages of depression. Depression is a mental health disorder, but it can also manifest in the body. Statistically, men are more likely to visit doctors for physical issues, as opposed to mental or emotional issues. Many common physical signs of depression in men can include:

• Headaches
• Chest pain (including chest tightness)
• Digestive discomfort (including bloating, gas, and constipation)
• Erectile dysfunction
• Racing hear (heart palpitations)
• Hormonal issues (including low testosterone)
• Unintended weight loss (possibly weight gain)
• General pain

Emotional Signs Of Depression In Men

“Sadness” is often the first word that comes to mind when people think of depression. Sadness is just one of the many emotions that a depressed person can experience. It’s very possible to experience an array of emotions, which may not be characteristic of the depressed person. It’s quite common for emotional signs to include:

• Anger
• Hopelessness
• Aggression
• Lack of libido
• Emotional withdrawal from friends, colleagues, or family
• Agitation
• Lack of interest in hobbies, work, or community
• Restlessness

Should you identify any of these emotional, physical, mental, or behavioral signs in men, don’t hesitate to ask them how they really feel. Depression is quite common and will continue to negatively affect overall health without addressing it. There are so many treatment options available and you can access them easily. Sharing information about these resources and signs of depression can help pave a new path towards a better, more inclusive mental healthcare system.

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Losing a loved one is an inevitable part of life, and it is never an easy situation. Death may end a life, but it doesn’t end the relationship you had with that person. As a result, you must journey through grief, which is a completely individual experience. Some may experience a flurry of emotions on a daily basis, while others encounter grief a couple years later. It can be hard to find strength during this time, but there are strategies that make coping with loss a little easier.

What Is Grief?

Unfortunately, there is not a blanket statement that explains grief. It’s a unique experience for every individual who encounters it. At times, it can feel impossible to get out of bed. One day, you may want to throw something at a wall to break it. There are even times when you may experience a strange sense of calm. This is why psychologists emphasize patience during a grieving period, which often occurs after the loss of a loved one.

It’s common to find yourself in a state of bewilderment or disorientation as a result of grief. Some of the most common emotional symptoms include shock, sadness, numbness, guilt, anger, helplessness, denial, confusion, and yearning. There is no right or wrong way to grieve because it’s not typical from one person to the next. Because of this, there is no correct approach for grief management. There are, however, several coping strategies that may help you deal with loss in a healthier way. Continue reading to learn more about these strategies. 

Express Your Grief

You cannot bury grief deep within yourself; it’s something that’s best dealt with by letting it out. Cry, scream, or yell if you feel that it helps you. It may also be beneficial to express your emotions through art, writing, meditation, or music. Choose the outlet that helps you honor your grief, but also work through it and you’ll find it easier to express your feelings.

Make Time For Introspection/Reflection

The world may not make sense after a loss, which some researchers deem a “crisis of meaning.” Reconstructing meaning may be the healthiest way to move forward. In order to do this, you can make an important change in your life, ideally a change that makes you feel like you are moving forward. When this happens, the loss of a loved one can feel like a catalyst that helps you devote more time to the things that matter most. 

Pace Yourself

Grief can be quite exhausting because it takes a lot of energy to express yourself and feel all of the necessary emotions. The intensity of losing someone takes a lot out of the body as well. For this reason, it’s beneficial to allow lots of time for everyday activities. Rest when you need to and don’t over-schedule yourself, as you don’t want to be so busy that you avoid grief.

Talk About It

Nobody should ever feel embarrassed about their emotions, especially after losing someone. Some people don’t want to cry in front of others or talk about their loss, so they bottle everything up. Everyone has their own journey and they open up when they’re ready or in an emotionally healthy state. If you don’t feel comfortable talking with friends or family, it may be beneficial to talk to a professional. Death has a huge impact on a person’s life and it’s important to open up and feel vulnerable and emotional. Talk your way through grief and you may progress towards some semblance of normal. 

Have Some Fun

It’s very common for grieving people to avoid anything fun, or things that bring joy. Sharing a laugh with someone or enjoying a new activity does not dishonor the memory of a loved one. Laughter is one of nature’s best forms of medicine. Some people like to surround themselves with family, animals, or new hobbies that make them smile more often. 

Stay Connected

“Letting go” and “moving on” may not be the best strategies to deal with the loss of a loved one. More and more research suggests that it’s best to continue the bond you had with the deceased person. It may be healthy to let go of certain things, but not of the person entirely. You can stay connected or maintain bonds by talking to the dead (either within or out loud), talking with people who knew the deceased, or even sensing their presence. 

Join A Support Group

If your struggles with loss persist, it can be healthy to make the journey with others who are also dealing with grief. Grief can sometimes be harder after the loss of a child, spouse, or parent. Joining a support group may help you gain strength and process grief while gaining new allies. It can also help you build up the courage to openly talk about the loss, which may put you on a healthier path. You may connect with similar stories from the group and help each other. 

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As the days get shorter and colder, some people start to feel of sense of dread or sadness. It’s normal to feel a little down on occasion during the winter if you live for warmer weather, but a looming general sadness during the fall and winter is not normal. If that sadness is accompanied by depleted energy levels, lack of motivation, binge-eating, or spending all your time indoors, you may have seasonal depression. 

What Is Seasonal Depression?

Seasonal depression, or seasonal affective disorder (SAD), commonly occurs during late fall and winter, when there’s less sunlight. Longer periods of darkness in combination with colder weather and overcast skies can drain the body of energy. It’s quite common for seasonal depression to cause mood swings and it’s not something to ignore. Often times, people dismiss these feelings, but that may only worsen the symptoms. 

What Causes Seasonal Depression?

Experts agree that there is no primary cause of seasonal depression. Several factors may contribute to the development, though. One common theory is that the reduced amount of sunlight disrupts the body’s circadian rhythm, or internal clock. This can lead to depression, and may even cause stress from irregular sleep schedule. Another theory is that serotonin levels decrease during the colder months. Serotonin levels drop as a result of reduced exposure to sunlight, and that can trigger depression. 

There are millions of people who experience seasonal depression, especially in colder climates that have darker days. You don’t have to live with seasonal depression, and we hope you can fight back against it with these five strategies. 

Prioritize Social Activities

Many psychiatrists agree that it’s beneficial to fill up your calendar with social and enjoyable activities during the winter. If a running group isn’t for you, consider joining a book club, writing group, or even language class. Several studies confirm that depression symptoms will likely worsen in an isolated setting. That’s one of the reasons that there were higher rates of depression during the COVID-19 pandemic. Even though it’s cold outside, find creative ways to stay connected with people. Coordinate dinners with friends and families, go on walks in a local park, or have a movie night. 

Try Out An Exercise Program

Exercise does wonders for your mental health. According to research, people with higher levels of physical activity experience fewer symptoms of depression. Movement counteracts the sluggish behavior that comes with depression. Getting the body going produces positive brain chemistry, no matter if you’re inside or outside. Since the weather is cold, outdoor exercise may not be desirable. Consider indoor activities like yoga, Pilates, kickboxing, spin, or light weightlifting. You can also boost mental health by venturing out in nature to ski, snowboard, or engage in other winter activities. 

Light Therapy

Light therapy, or phototherapy, may be an effective treatment option for people with intense seasonal depression. The therapy involves sitting a few feet from a special light box within the first hour of waking up every day. The exposure to bright light in the morning mimics natural outdoor light that you may not have during the winter. Studies found that light therapy changes brain chemicals and starts working within a few days to a few weeks, depending on the severity of seasonal depression. Before you purchase a light box, speak with your doctor about the right one for you. They’ll be able to inform you about a variety of options that can help improve your symptoms. 

Get Enough Vitamin D

When the weather is gloomy and the days are shorter, it’s quite common to experience low levels of vitamin D. The National Center for Complementary and Integrative Health (NCCIH) claims that low vitamin D levels are common among people with seasonal depression. If you plan to take a vitamin D supplement, it’s best to speak with a doctor or nutritionist to find out which dose is right for you. While there are foods that contain vitamin D, it’s often easier to take a supplement. Upping your vitamin D intake may be exactly what you need to cure those winter blues. 

Meditation And Mantra

Meditation is a powerful practice that can positively influence the mind. Several scientific studies found that it helps to boost emotional health. In order to combat feelings of seasonal depression, it’s often best to visualize certain settings during a meditation session. Picturing sunlight, tropical beaches, and other summery settings may reduce symptoms. In addition to daily meditation, which may only take 10 minutes, it can be beneficial to accompany it with a winter mantra. Developing a mantra may promote positivity through the fall and winter. Don’t wish to be out of the present moment; rather, embrace the present so you aren’t longing for summer. This type of negative thinking can increase symptoms of seasonal depression.

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There’s natural stress or anxiety that comes with getting older. Reaching the middle age threshold for women also brings about physical changes as a result of menopause. The decreasing levels of estrogen and progesterone can lead to night sweats, hot flashes, mood swings, other disruptions. Some of these disruptions include severe changes to emotional and mental health. 

Several studies found a common thread between various groups of women during their menopausal transition. Stress levels are very high and the physical changes invite overwhelming emotions, often contributing to intense mood shifts. It’s quite common for mood shifts to occur during perimenopause and menopause, and experts attribute them to fluctuating hormones. For instance, a 2019 study linked an increase in depression symptoms at perimenopause with progesterone and estradiol fluctuation. 

Most women who develop significant mood issues during perimenopause or menopause have had them in the past. It’s very uncommon for someone with no history of depression or anxiety to suddenly experience these symptoms in a severe way during menopause. Other factors, not just menopause, can also contribute to mood shifts. Menopause occurs during midlife, when a women typically faces a series of stressors. Dealing with aging, dealing with aging parents, caring for children, and other challenges can contribute to anxiety or depression.

A Menopause Problem

Well, many women can agree that there isn’t just one problem with menopause. To put menopause in perspective, women tend to view it as the change that signifies the beginning of the end, so to speak. A loss of femininity, cultural irrelevance, lack of sanity, reduced sexual desire, and lack of control are all associated with menopause. It doesn’t have to be this way, as viewing menopause in this light can be quite emotional. This can lead to isolation and hesitation about sharing emotions or feelings. Not all women will experience mood shifts, but it’s important to feel comfortable speaking about them if they occur. 

Menopause And The Brain

Changes in mental well-being are quite common during a woman’s transition to menopause. Hormonal changes can influence chemical reactions, especially in the brain. This explains the mood shifts, anxiety, or depressive thoughts women can experience. If a woman experiences ongoing panic attacks, depression, or anxiety, it’s best to seek help as ongoing mental health symptoms are not characteristic of menopause. 

Menopause And Anxiety

According to research, there is a link between menopause and depression, but the connection is blurry in regards to anxiety. Researchers know a lot less about menopause and feelings of anxiety. Some evidence points to the fact women are more likely to experience panic attacks during and after transitioning to menopause. Health experts describe a panic attack as a sudden sense of extreme anxiety. Accompanying symptoms can including trembling, shortness of breath, harmless heart palpitations, and sweating.

The problem lies in distinguishing hot flashes from symptoms of panic attacks. The experience can be similar, in that the heart can race and a woman can feel sweaty during a hot flash. Before a hot flash arrives, some women experience migraines, which can induce panic or a sense of doom. That’s why experts don’t know if there is a direct connection between menopause and anxiety at this time. 

Menopause And Depression

The majority of drastic hormonal fluctuations occur during perimenopause. It’s during this phase when the menstrual cycle becomes irregular, i.e. shorter, heavier, longer, lighter, infrequent, or close together. The same hormones that control menstrual cycle also influence serotonin, the chemical that promotes happy or “feel good” feelings. As progesterone and estrogen levels decline, so do serotonin levels, which can increase irritability, sadness, or anxiety. 

Declining estrogen and progesterone levels can trigger mood shifts that make it more difficult to cope with regular things. Some women experience these hormonal dips and fall into a depressive episode. This occurs more frequently for women who have dealt with major depression prior to perimenopause or menopause. If a woman feels that the depression or anxious feelings are too much to handle during menopause, it’s best to seek help. Depression that occurs daily will only worsen over time. There are so many services to take advantage of at the moment, so take action before mental health declines. 

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An estimated six million Americans suffer from panic attacks or some sort of panic disorder every year. Some people may only experience in a highly tense situation, while others experience regular episodes. Panic attacks come without warning and the symptoms can vary in intensity. How can you handle a panic attack when you first notice symptoms? This article aims to cover six powerful essential oils that can promote calm during a stressful attack. 

What Is A Panic Attack?

A panic attack can appear in an instant and experts characterize it as an intense fear that triggers physical reactions. This can occur whether or not real danger is present. It can be very frightening for the individual, as it can feel like they no longer have control or that they are having a heart attack. More often than not, panic attacks occur once or twice during a lifetime, but people can experience recurring attacks. Although they may not be life-threatening, panic attacks can interfere with quality of life.

Scents For Panic Attacks

Certain essential oils are beneficial for anxiety or feelings of panic. One study monitored 58 hospice patients who received hand massages once a day for one week. The massage used a blend of essential oils with a 1.5% dilution of sweet almond oil. All patients reported less pain and fewer depression symptoms, concluding aromatherapy’s benefits for pain and depression. Continue reading to learn about the best essential oils for panic attacks. 

Bergamot Essential Oil

If you enjoy Early Grey tea, then you are familiar with the powerful aroma of bergamot. It’s a refreshing scent that helps to promote energy. During a panic attack, this essential oil may help you cope with the symptoms, as it works to help stabilize fearful thinking. A 2011 study found that bergamot helped relieve anxiety when combined with lavender essential oil. Bergamot essential oil may also help to promote a sense of deep relaxation.

Ylang Ylang Essential Oil

It’s common for panic attacks to bring about bouts of intense crying and sadness. Ylang ylang oil, which comes from the flowers of ylang ylang trees, helps to relieve tension and anxiety. It’s quite fragrant and the aroma works to combat sadness by boosting overall mood and attitude. The best way to apply it is by adding a drop or two on the inside of each wrist. Take a deep breath and let the aroma bring about a sense of calm.

Frankincense Essential Oil

People commonly use frankincense essential oil with lavender and bergamot essential oils to enhance the benefits. The aroma helps to provide a tranquil energy, promoting spiritual grounding. It’s a very common oil in aromatherapy because it can deepen meditation by quieting the mind. The theory is that it has the same effect during a panic attack, counteracting the overwhelming sensations that a person experiences. 

Lavender Essential Oil

Lavender exhibits soothing effects that help to promote natural relaxation. Many people place a few drops of lavender essential oil under their pillow to promote better and deeper sleep. The smell of lavender works to reduce feelings of nervousness, inducing a sense of calm. People who experience symptoms of panic disorders benefit from using lavender, as it works to relieve headaches and migraines. Some people find that it can alleviate jitters and boost overall mood. 

Rose Essential Oil

Not only does rose essential oil smell floral and beautiful, but it also exhibits properties that may soothe the nervous system. One study found that inhaling rose essential oil for ten minutes significantly lowered anxiety levels. The placebo group in the study performed breathing exercises, but did not experience the same relaxation that the rose oil group did. Rose oil’s scent is emotionally settling as well, working to relieve tension during a panic attack. 

Vetiver Essential Oil

One of the reasons why aromatherapists prefer vetiver essential oil is because it has a natural grounding energy. It works to promote reassurance, helping to calm and stabilize the mind during trauma therapy. Vetiver essential oil helps to reduce hypersensitivity and may even relax the nervous system. It may also exhibit natural sedative properties, helping to improve sleep. For someone who experiences a panic attack, inhaling the scent of vetiver essential oil may relieve jitters and anxiety. 

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