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10 Tips to Manage Depression

10 Tips to Manage Depression

Depression can feel like an overwhelming sadness that saps the joy out of your life and prevents you from taking even small steps forward. Depression is treatable, though, and there are many ways to manage the symptoms of depression. Treatment is different for everyone, and what works for one person may not work for another. This is why it is important to have a lot of different coping methods and options for how to manage your depression.

Unfortunately, many people suffer through depression without the support or resources they need to help alleviate their symptoms in an effective way. This may be true for a number of reasons, including embarrassment or shame about the struggle with depression, lack of support from friends or family, a lack of access to resources to treat depression, or just not knowing what to do to deal with the overwhelming feelings.

Tips To Manage Depression
It’s important to understand that managing depression is usually not going to be a quick and easy fix. Most people have to really try to use multiple strategies to help them with their symptoms, depending on what their specific circumstances and experiences are. Here are 10 tips and strategies to help manage your symptoms that may help to provide some relief from the severity of your symptoms.

1. Talk about it
When you are struggling with depression, you may want to isolate yourself from others and hide how bad you are feeling. This is understandable because part of depression is often feeling like a burden on others, or believing that people in your life don’t truly care about you or what you have going on. Sometimes it is absolutely true that the people in your life are not as supportive as you need them to be. However sometimes there really are people that care about you and want to be able to be there for you and support you. Talking about your feelings and what you are going through with people who are genuinely concerned for you and care about you is such an important part of managing depression. Even when you don’t really understand why you’re feeling so down, just talking about the struggle can be helpful. When we don’t give our feelings a voice, they will continue to stay stuck inside you. Try to think about the people who have offered to listen or support you in the past and let them know that you could use someone to talk to. You might be surprised at who is willing to listen.
2. Write/Journal
Writing or journaling is an excellent outlet for people who enjoy this kind of practice. This is basically the same kind of practice as talking to someone else, it just keeps your thoughts and feelings more private while you still have an outlet to express them and get them out of your head. Journaling can be a way to directly express and release distressful thoughts and feelings, while creative writing can be a totally different way of accomplishing the same thing. Writing poetry is one example of creative writing, but you could even write fiction if you feel like it. Some people may find writing or journaling to be stressful or unproductive and that is totally fine. You don’t have to do this if it’s not your style or you don’t find it helpful. But for the writers out there, this can be an invaluable way to cope with your symptoms.
3. Use creative expression (art, music)
Aside from writing, there are many other forms of creative expression that can be an outlet for your feelings. If you are drawn to visual arts, painting, drawing, sculpture, and even coloring can be good creative outlets for you to express how your feeling. If not, consider music, dance, or other forms of self-expression. Think about what you feel your depression looks or feels like and put that down in some kind of artistic medium. Giving your depression a concrete representation through creative expression can help you feel more power and control over those emotions.
4. Intuitive exercise
Exercise has been clinically proven to help alleviate symptoms of depression and other mental health symptoms, but from a therapeutic perspective I always recommend intuitive exercise when it comes to managing mental health. This means that you absolutely should use exercise, but you should focus only on exercise that you enjoy and that doesn’t stress you out. This means that the most important thing to consider is what the impact of that form of exercise is on you specifically. It will be different for each person. One person may find yoga therapeutic, but the idea of a Cross-Fit session makes them dread even leaving the house. Another person may find kick-boxing exhilarating and energy-giving, but find walking dull and unhelpful. The main concern should be listening to your body and your own intuition and honoring what feels best and most helpful to you.
5. Sunlight
Getting some sun and spending time in nature is another important way to create an overall healthy lifestyle to manage symptoms of depression. Sunlight is also a proven natural therapy that can boost mood and provide an important source of Vitamin D. for people who struggle with depression, taking a short walk outside when the sun is out or even absorbing the sun’s rays relaxing in a park or by the pool can provide a little boost to your mood. I have actually seen this benefit people in therapy, as well. When I have clients that are really stuck in a rut and can’t seem to do much else to combat their depression, sometimes taking their dog for a walk outside daily and spending a little more time in the sun and a little less time indoors in the dark can provide just the smallest boost they need to start feeling a little better. Gardening is another natural therapy with proven mental health benefits that helps you get some sunlight into your life.
6. Gratitude practices
Doing a daily or weekly gratitude practice is a good thing for everyone to do, but when you are struggling with depression, it is really important. Sometimes that can be hard to do, when you are feeling so low and it seems like nothing is going your way. Yet there is almost always something to be grateful for, and sometimes you have to start small when you can’t see the big picture. Sometimes if might be just having a bed to sleep in today, or having the love of one person in your life. Often, though, there is so much to be grateful for, but we don’t always see it when we are struggling. Being more intentional about gratitude can help you frame things in a way that helps you to shift your mindset away from depression and towards feeling grateful for all you have in your life. For more on creating a gratitude practice, see this post.
7. Access counseling
This can be a tough one for many people both because the idea of counseling can be intimidating, and also because many people struggle with access to mental health services due to the many complicating factors involved in our healthcare system. Furthermore, some people may have had negative experiences with counseling in past and therefore are hesitant to form a trusting relationship with a counselor again. However, if you are able to see a counselor, I would encourage anyone who is struggling with depression to seek help. There are many dedicated and caring professionals with experience treating depression. Sometimes it takes a little time and effort to find the right therapist for you, but it is well worth it to find the person who you feel most comfortable with. Counseling has saved many people’s lives, and having that professional support could make a huge difference in managing your depression.
8. Take time off
This strategy can also be difficult for many people because of the barriers involved in taking time out from work, family, or other social obligations. There are financial considerations, work performance considerations, and the pressure of stepping away from all of the obligations you have towards people who are counting on you. All of that extra pressure can trigger your symptoms of depression to worsen and leave you feeling hopeless about ever being able to take a break. Everyone has to evaluate their own situation and figure out what they can reasonably do to get a break from some of the things that may be overwhelming you and exacerbating your depression. What you don’t have to do, though, is feel guilty about taking time to take care of yourself. Your life and health are important—just as important as everyone else’s and certainly more important than any task or social obligation you may feel tied to. Releasing yourself from the guilt of taking time to take care for yourself is one thing that you can do right now to help manage your depression.
9. Plan for the future
When you feel depressed, you may feel hopeless about the future. The present may seem miserable and the past may seem like it clings to you. You cannot change the past, but you can change your future, and thinking about and planning for all the things you want to look forward to can help to alleviate some of the sadness and hopelessness you feel. Believing that things can change is one of the keys to managing major depression, because feeling hopeless is a significant symptoms of depression. There is no guaranteed outcome in life, but as long as you can see a future for yourself where things are different, then you can hang onto that hope for a time when you will feel better and be able to live your life fully. Make a promise to never give up on yourself by envisioning the future that you want for yourself and use that vision to give you hope when you are feeling low.
10. Consider Medication
Mental health medication can be life-saving for some people, yet many people are hesitant to take them. This could be due to being worried about side effects, not wanting to be “dependent” on a medication, or not having access to appropriate mental health care. Not everyone needs to be on a medication, but it is appropriate and even necessary for some people depending on the severity of their symptoms. Taking an anti-depressant is nothing to be ashamed about. In fact, you probably know several people on mental health medications, even if you are not aware of it. Taking a mental health medication is a serious decision, though, and one that should be made by you and your doctor together. For more information on how to know when a mental health medication is right for you, see this post.

Managing depression usually requires people to use several different methods to help combat their symptoms and help them feel better over time. Some people may need long-term treatment, while others may be able to recover after a few months of treatment. There are so many factors that influence how severe an episode of depression is, but please remember that help is available and that depression is a treatable condition. Above all, listen to yourself and your needs, and recognize that your life is worth fighting for. You are not alone in how you are feeling, and you can get better with treatment and support.

For more information and resources on depression and mental illness, please visit:

National Alliance on Mental Illness

Substance Abuse and Mental Health Services Administration

National Suicide Prevention Lifeline

 

How to use the RAINBOW Method for Sensory Distraction to combat Panic and Anxiety

How to use the RAINBOW Method for Sensory Distraction to combat Panic and Anxiety

In this post I’m going to talk about how to use a form of sensory distraction called the RAINBOW Method in order to combat a panic or anxiety attack.  Having a panic attack can be incredibly distressful, leaving you feeling overwhelmed and having difficulty breathing or calming yourself.  Using sensory distraction is one way of coping during a panic attack, and there are several ways to do this.

What is Sensory Distraction?

Sensory distraction involves using your 5 senses to change your focus from the overwhelming feelings you are having during an acute panic or anxiety attach to a calmer state of mind.  It is one method of coping with acute anxiety and panic.  I have another full post on using all 5 of your senses for this purpose here.

How to Use the RAINBOW Method to Stop Panic and Anxiety

The RAINBOW method involves the use of your visual senses. The best way to use this method is preferably outdoors, but you can use it indoors if necessary. I usually recommend walking and using deep breathing methods at the same time.

For this practice, you are going to focus on looking for each of the colors of the rainbow in order, and taking deep breaths while you repeat the colors mentally in your head. So first, you will look for something red. It can be a red bird, a red leaf, a red bug, or any other red thing that you can see. Take a deep breath while looking at it and repeat in your head “There is a red bird” or whatever else you happen to be looking at.

Then you will do the same thing with the next color, which is orange. So look for something orange, take a deep breath, and say to yourself “There is an orange butterfly”, or plant, or leaf, et cetera.

Continue to do this with each of the colors of the rainbow, starting with red, then orange, yellow, green, blue, indigo, and violet. If you get stuck and feel like you can’t move forward, just go back to the colors you’ve already seen, and continue to breathe deeply and slowly repeat your visual observations for each color.

For example, your practice of this method might go something like this:

“I see a red cardinal. (Take a deep breath). I see an orange butterfly. (Deep breath).  I see yellow from the light of the sun. (Deep breath).  I see green in all of the trees I am looking at. (Deep breath). I see blue in the sky. (Deep breath).  I see indigo in the leaves on a bush. (Deep breath). I see violet in a flower that is blooming. (Deep breath).”

You can think of this practice as kind-of like a mantra that you can use during period of overwhelming anxiety to bring your attention back to present moment.

Why Does This Method Work to Stop Panic and Anxiety?

Anxiety is rooted in fear and worry over the future, things you cannot control, things that you have to accomplish, and your own expectations of yourself and others. To calm anxiety, we have to let go of fear and worry and focus on the present moment, because staying in the present allows you to actually release those fears and worries by focusing solely on the moment that you are in right now.

Sensory distraction is one of the ways that you can practice coming back to the present moment and releasing the fear and anxiety you have that are causing such overwhelming distress.  The Rainbow Method is one way of using your visual senses to bring attention back to the present moment.

This method can take a few minutes to work, so it is helpful to continue repeating the visual mantra to yourself while you use other coping methods as well to bring your symptoms back under control.

How Does the RAINBOW Method work with other Coping Skills?

Combating panic and anxiety attacks should be thought of as using several different tools in your tool box of coping skills. When you are having an acute panic attack, you need to combat the symptoms using several different coping methods.

If you have medication for panic attacks that you take PRN (per required need), you can use your medication to help you calm down.  However, sometimes medication for anxiety attacks can take a little while to work, sometimes up to 15 or 30 minutes, so you need to have some other tools and coping skills that you can use to help you bring your heart-rate down and bring your breathing back under control. For those who do not have a medication to take PRN for an acute panic attack, building up other non-medical strategies to combat panic attacks is also essential.

Deep breathing is a MUST during a panic attack, because you likely have an elevated heart rate and increased respiratory rate, both common symptoms of an anxiety attack. So first and foremost start taking deep breaths, breathing in through your nose and out through your mouth. Try to extend the length of your breaths, making each breath longer and slower until you reach a comfortable respiratory rate.

You can also use an essential oil as aromatherapy during a panic attack, which is another form of sensory distraction related to your sense of smell.  I have more information on how to use oils for anxiety in this post.

The combination of walking, breathing, and using sensory distraction methods is the best way that I know of to combat an acute panic attack when you do not have access to a medication or do not want to use one.

Responding to Anxiety and Panic

Anxiety can strike at unexpected times. You can be having a good day and feeling confident when your anxiety kicks into overdrive, leaving you feeling overwhelmed and frustrated with an onslaught of symptoms you didn’t see coming, such as tightness in your chest, difficulty breathing, uncontrollable crying and body tremors.

This is your body responding to stress with a heightened state of arousal designed to put you on edge so that you can confront whatever stressors you are facing at the time. However, anxiety attacks can be disruptive, stressful, embarrassing, and leave you feeling out of control. Learning to use your own senses to combat these symptoms is a key skill to have if you struggle with panic and anxiety.

If you would like a guided mediation audio track of the RAINBOW method that you can use to help you during an acute episode of anxiety or panic, just submit your information on the form below and I will send you a free 10 minute audio track of this method in practice. I designed this guided meditation with my clients in mind who suffer from panic and anxiety attacks. This track will guide you through a deep breathing exercise and the RAINBOW method of sensory distraction, set to calming music, allowing you to focus and settle your overwhelming feelings.

Grief Is Happening, Holiday or Not

Grief Is Happening, Holiday or Not

NOTE: This post was written by Hannah Guzewicz

If you are someone in grief, the holidays can be an interesting time of year. There is so much merriment and joy; anticipation and celebration, and yet there is a natural counterbalance that happens for those who have lost a loved one which comes in the form of support and acknowledgement of your grief that may have been absent before. There are some seemingly universal truths that are experienced in grief but it can also be profoundly misunderstood.  Some simply cannot comprehend that grief is not something one can “get over.”  Some do understand this and still expect grief to follow predictable paths.  Even those who have experienced grief themselves sometimes believe they understand what grief is for another person. If you have lost someone, you have likely counted the days, weeks, months, and years without your loved one, taken time to mark birthdays and death anniversaries, and felt some sort of obligation to keep that person alive in holiday traditions. These feelings and rituals can linger for many people.

Therefore, with any proximity to grief or if you yourself are grieving, you have undoubtedly seen essays, books, and social media dedicated to allowing space for grief during the holidays. There are reminders that you can and should take time for self care and that you do not have to enjoy the holidays. This is all true.

But what if your journey with grief has diverged a bit? My son died 5 and a half years ago when he was only 10 months old. It was unexpected and traumatic.  He was happy and smiling in the morning and gone that afternoon. In the aftermath, I experienced all those countdowns and marking the passing of time but eventually the ceremony of all that started to hurt me more. I had to let go of keeping every single milestone sacred to care for myself. Today, while things are different and my choices aren’t what they would have been without loss, the holidays really are a joyous experience for me. I love the celebrations, music, and lights. I cherish the family time and traditions so often I end up feeling guilty that I’m not extra sad during this time of year.

It’s a hard position to explain to people. Losing a child at any point is excruciating and even many years later, trying to talk about that time doesn’t just bring up sadness for me. There is a physical crushing pain in my chest.  It is hard to breathe and hard to swallow. The loss was life altering. I have deep wells of patience and grace for others that far exceed any I had before and also some fiery anger, intolerance, and fear that surprise me some days. I am a different person. Different not only because of life lived and lessons learned: different because the loss of my son changed my physical body, my emotional mind, and my soul. I will never be over that day. And yet, I can sometimes feel shame and guilt when people (with the kindest intentions) check in on me during the holidays and I am enjoying the season. In grief, certain times of pain are expected and yet I find the smaller less symbolic moments are when I feel most crippled. Like seeing a brother and sister walking home from school together knowing my daughters will never know their older brother. Or witnessing my older daughter teaching and protecting the younger and feeling so angry that she will never know the care of her older sibling.

The good news is that whatever loss you have experienced, there are multitudes of resources that can help you cope with grief in the minute-by-minute journey of finding how to live with your loss. And it is perfectly normal to experience sadness and stress around the holidays with grief. But despite the universality of grief, it is also deeply personal, so if the holidays are not painful for you, don’t let concern or care from others inject guilt into your experience.  Joy, whenever it happens, does not diminish the love you had or the grief you will always carry. Hold onto the moments of joy you have and know that wherever your grief may take you, you are not alone.

 

The Mental Health Benefits of Holidays

The Mental Health Benefits of Holidays

We hear a lot these days about how holidays can be stressful and that many people struggle with their mental health this time of year.  I’ve written in an earlier post about some considerations for how you can support those loves ones with mental health concerns during the holidays.  However, holidays can also be a time to reflect on some other themes that can be truly beneficial to your mental health.  It’s important that we remember that the holidays are not a joyous time for everyone, but let’s also look at some of the benefits of celebrating during the holiday season and the positive things that traditions, time with family, and seasonal giving bring to our personal and cultural mental health.

Here are some important ways that the holidays can give you a little mental health boost if you’re feeling burnt out, moody, or disheartened.

  1. Spending time with family and friends

Spending time with your loved ones is the best part of the holidays. Perhaps you only see some of your friends during that annual holiday party, or maybe your family lives far away and so traveling to see them during the holidays is one of the few ways you can stay in touch.  Keeping connections with people that you care about is an important way that we foster positive relationships with our support network.  Sometimes, you may only see some of your family every few years, or even longer.  This makes the times spent together all the more meaningful and important. Family bonding time is especially important for children, so be sure to call, hug, FaceTime, and spend time with the children in your life, whether that be your nieces and nephews, other close family friends, or your own children. There will be times when you may need to set boundaries with the people that are unhealthy in your life, and make more of an effort to spend quality time with the people that bring positivity into your life. Whether that’s making a trip to see you grandmother or opting to have Friendsgiving with your favorite peer group, the holidays are a great time to focus on the value of the important people in your life.

2. Getting time off from work and/or school

Taking a vacation has proven mental health benefits, whether you do a staycation or travel abroad. Obviously, not everyone gets to take time off at the holidays, so if you do, then recognize that this is a great opportunity renew yourself, even if it is just for a few days.  A new study notes that while previous research has validated the benefits of a 7-day vacation, even shorter vacations (4 nights) can result in marked improvements in stress levels, mental recovery, and well-being. These benefits are still effective up to 45 days later. Most Americans could use more time off work, because stress from overwork makes you sick and burnt out and many workers get limited paid vacation time, if any.  However, this is the time of year when many people are planning to take some vacation days, travel to spend time with family, and recharge a little before the New Year. So if you have the opportunity and are able to take some time off of work, take advantage of and use those vacation days before the year is up. You’ll feel better, and you’ll be more likely to start the New Year off fresh and ready to tackle your goals.

3. Celebrating traditions

For many people, the holidays are a time to practice family or spiritual traditions. There are certainly times traditions need to be changed up, and it’s always a good time to start a new tradition, but many people find comfort in the practice of their time-honored traditions. Traditions reinforce the value of community, heritage, and memories. The  British Medical Journal published research that looked at brain scans and found that the brains of people who celebrate Christmas “light up” in the cerebral areas associated with spirituality, somatic senses, and facial emotion when viewing positive images associated with the holiday. In other words, your brain can actually reflect “Christmas spirit” if you celebrate the holiday.  You may choose to continue on with the practices of religious or spiritual traditions that you’ve grown up with, or you may decide to make your own new traditions. Either way, passing on traditions to the younger members of your family and celebrating together can be a valuable way to enhance family bonds.  All the while you are hopefully making great memories that will bring you joy and a shared sense of history as time goes on.

4. Seasonal giving and charity

The holidays are the time of year when many people make their annual donations to charity and practice a spirit of generosity by giving gifts to their loved ones, or volunteer for organizations that they care about. Some charities are only able to do the work that they do because of the influx of donations they get during the holiday season.  Recently, practices like Giving Tuesday have been developed to encourage people to think about supporting the non-profits that work for causes they care about.  Although charitable giving can be done year round (and I encourage you to support causes that you care about whenever you can and are able to afford it), holiday giving can make you feel good and generate some positive energy in your life.  Studies have shown that there are health benefits associated with charitable giving, including less depression, lower stress, and increased happiness. Volunteering has even been shown to increase longevity and results in older adults being less likely to die within the next 5 years when they volunteer. Charitable giving may even help you release more mood boosting brain chemicals like serotonin, dopamine, and oxytocin, resulting in a “helper’s high”.  When you support programs that you care about, you will undoubtedly feel more gratitude for what you have and shift your focus onto what you are able to do for others.  This builds on your own strengths and fosters a sense of contentment and gratitude that is good for your mental health. By all means, give and volunteer for the good of the organizations and causes that you care about, but there’s nothing wrong with recognizing the benefits it brings to you too!

5. Reflection on achievements and goals

At the end of the year, you might find yourself reflecting on how the year went, whether you accomplished your goals, and what goals you have for the next year.  This is a great time to take stock of your achievements and give yourself some credit for all the work that you’ve done.  If you find yourself struggling to see your own accomplishments, you can still reframe any hardships that you’ve experienced and recognize the strength and resiliency that was required for you to overcome some of the obstacles you’ve faced.  Then, set new goals for yourself, and remember that starting over or continuing to work on something you haven’t achieved yet is fine too. Try not to get mired in what didn’t go your way this year, and instead focus on everything you’ve learned and what you’ve accomplished.

 

As you can see, there are many ways the holidays can be good for you, in spite of the stress that holidays can bring.  Sometimes it can be hard to deal with the overwhelming pressure to create a picture perfect holiday for yourself or your family, and even lead to feeling inadequate when you scan through your social media feeds.  However, you’ll have a better chance of getting through the holidays with a little more cheer and a little less stress if you focus on what is most important to you, and let go of the stuff that doesn’t serve you well this time of year.  That might mean focusing more on experiences with the people you love, and less on trying to find the perfect gift for everyone on your list.

The #1 Way to Manage a Panic Attack

The #1 Way to Manage a Panic Attack

This post is going to outline the best strategy I have for my clients to manage an acute panic attack when they do not have a prescription medication that they use to manage their symptoms, or are waiting for their medication to kick in.

For people who experience regular panic attacks, medication is often a necessity, but as I’ve discussed in other posts about panic and anxiety, you will likely need several strategies to manage your symptoms. For others that have only occasional episodes of panic or anxiety attacks, you may not need a regular medication, but you may want to have a PRN medication that you can take as needed. Others will find that they can employ non-medical strategies to combat their symptoms and they can manage their symptoms without a prescription.

Panic attacks are a distressful and uncomfortable set of symptoms that can range from mild to severe and which often require intervention of some sort. Individuals may experience a panic attack in many different ways, but during an acute panic attack, you may experience:

  • Tightness in your chest
  • Difficulty breathing
  • A sense of dread or overwhelming stress
  • Increased heart rate
  • Uncontrollable tearfulness
  • Trembling
  • Sweating
  • Feelings of choking
  • Nausea or stomach pain
  • Dizziness
  • Fear of losing control
  • Fear of dying

Those who have experienced panic attacks know that they can be very upsetting and when they happen you need to take action or symptoms may worsen.  The strategy I’m outlining here uses 3 coping methods in combination to combat an acute panic attack when you feel one coming on.  I’ve talked about several ways to cope with panic and anxiety in this post, where you can read more about other strategies to use.

What to Do

The most effective way I know of to manage an acute panic attack aside from medication is a combination of:

  1. Deep-breathing

Breathe deeply in through your nose and out through your mouth. When you inhale as deeply as possible, pause for a few seconds before releasing your breath out again. Continue with these breathing exercise as long as necessary and try to focus only on your breath and release other thoughts and fears you may be having in the moment.

  1. Walking

While you are doing this breathing exercise, get up and walk at a comfortable pace. Walking helps you to get rid of the excess energy that comes along with a panic attack and distracts you so you don’t feel like jumping out of your own skin.

  1. Essential Oils

The oils here are the extra boost that can provide that additional relief you need when you’re experiencing a panic attack. There are 3-4 oils that you can use that have been demonstrated to be effective in managing anxiety, and which can be used safely during a panic attack. The best oils to use are LavenderFrankincenseBergamot and Black Spruce .

To use this method:

  1. Rub a few drops of Lavender Oil onto your chest or décolletage area
  2. Then take a few drops of Frankincense Oil and rub it onto the back or nape of your neck and across your shoulders/traps
  3. Rub a few drops of Black Spruce Oil or Bergamot Oil onto both wrists or inner forearm area
  4. Begin walking at a comfortable pace, preferably outdoors if possible, and taking deep breaths.
  5. Bring your wrists up to your face as you walk and inhale deeply
  6. Take at least 10 deep breaths with your forearms up near your nose and continue to walk
  7. You can continue with this process until you feel calmer and your symptoms start to recede

As always, if you have a medication that you take for panic attacks, you can and should use your medication as prescribed to combat your symptoms. However, this method can be used to help relieve some of your symptoms while your medication starts to kick in.  If you don’t have medication for panic attacks and need another way to help you when you begin to feel panic coming on, this is the #1 method that I teach and recommend to my clients who have anxiety and panic attacks. I have used oils for years myself, and I have recommended lavender oil in particular to all of my clients with anxiety problems for quite some time now.  This particular method I learned partially from consulting with a friend of mine who is a wellness advocate for doTerra. I personally use doTerra oils whenever I can because of the quality, environmental, and corporate social responsibility policies. However, doTerra doesn’t offer a Black Spruce oil so I’ve purchased that one through different brands as needed.

Why Does This Work?

Plant oils and other preparations such as herbal supplements have been studied for their medicinal properties, and some have been proven to be clinically effective with certain symptoms. Lavender oil has been demonstrated as an effective intervention through research to reduce anxiety. Black spruce and Frankincense both have grounding properties that help with that overwhelming feeling that comes along with a panic attack. Lavender has a sweet, calming scent that makes you feel relaxed and calmer, and Bergamot has a citrus scent that is uplifting and refreshing.

Black spruce smells somewhat like a Christmas tree and has a property called bornyl acetate that can have a relaxing effect on the musculoskeletal system, which could be why it is so effective for anxiety as well.

Frankincense has been used medicinally and ritually for thousands of years, and has anti-cancer, anti-inflammation, and anti-microbial properties.  It has a sweet and spicy scent that can be comforting and calming. Frankincense stimulates the limbic region of the brain, which may help regulate stress. Most of the research on frankincense has focused on its healing properties for cancer, skin conditions, and arthritic conditions.  However, more research is being done to study its effects on emotional health as well.

Your reaction to essential oils is individualized as well, and thus it is a good idea to make sure you try out the scents by inhaling them from the bottle first before you apply them topically on your skin.  These oils are all safe to use topically, but if you have very sensitive skin you can use one to two drops in a carrier oil to reduce any skin reaction. I have had clients who have not enjoyed the scent of Black Spruce or Frankincense, and so for those clients I’ve recommended sticking with Lavender and Bergamot, because those oils are pretty universally enjoyed. However, I think that the grounding properties in Black Spruce and Frankincense are really powerful because of the heightened state of arousal that occurs during a panic attack. Make sure that if you use this method that you are using essential oils and not fragrance oils. Fragrance oils are synthetic compounds made in a lab, whereas essential oils are distilled from real plants and contain the properties of those plants, making them a natural and concentrated element of that plant. Fragrance oils will not do anything for you and will likely result in a headache if you try to substitute with them.

Panic attacks are very real and require real solutions.  This method is the best way that I’ve found to help my clients who suffer from panic attacks and need a concrete method to combat those symptoms when they occur. While everyone may have a different experience, most of my clients with anxiety are willing to try new methods to help combat their symptoms if they haven’t found success with other methods.  I’m most interested in making sure my clients have all the tools possible to manage their symptoms, so this is one way that I can encourage people to try something new that might just help them find some relief when needed.  As always, if you have a panic disorder or other mental health condition, please seek support from your mental health providers or primary care doctor to consult with about ways to manage your mental health symptoms. As a licensed clinician, I can provide advice and suggestions, but this is not a substitute for consulting with your own providers. That being said, I do hope that you will try this method and see if it works for you if you are suffering with panic attacks or anxiety.

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    5 Ways to Support Mental Health this Holiday

    5 Ways to Support Mental Health this Holiday

    Many people struggle during the holidays for a lot of different reasons.  The holiday season may coincide with anniversary of the loss of a loved one, or may be a reminder of the estrangement or difficulty of family relationships. Despite the fact that these conditions are true for many people, suicides rates actually decrease during the holidays.  The CDC reports that suicide rates are lowest in December, contradicting much of the information published about depression during the holidays.

    However, despite the fact that suicide rates may not be spiking during this time of year, it remains a fact that you or someone you know may be struggling emotionally during the holidays. How can we all be more supportive and make sure that our hearts and homes are open to those we care about this season? Just as importantly, how can we make sure that we remain connected and caring throughout the new year as well? Here are some things to keep in mind as you think about mental health awareness during the holiday season:

    1. Reach out

    If you notice that someone you care about has withdrawn or if you know a person that struggles with their mental health, this is a great time to reach out to them and let them know that you’re available.  Ask if they have plans over the next couple months and let them know when you know you’ll be available.  Lots of people have events, parties, and trips scheduled this time of year, but letting those you care about know when you’ll be around will make it more likely they will reach out to you as well during those times.  It can be hard for people who struggle with their mental health to reach out for help, and they may be especially disinclined to do so during the holidays because they may feel that they are intruding on others during their holiday plans. For those that do not have a lot of plans, it may feel like an isolating time. One way to be supportive is to think about all of your friends, family, and neighbors, and ask yourself about who could use some company this holiday.

    1. Ask

    As mentioned above, it is often hard for people with depression, grief, or other mental health struggles to ask for help when they feel isolated or sad. When you reach out to others, ask how they are doing and if they are getting their needs met.  If you know that they have been grieving or may be feeling upset due to an anniversary, invite them to talk about it if they want to.

    1. Respect Needs

    While most people will appreciate your actions when you reach out to offer support, some people may need to have some personal time or withdraw from some of the holiday festivities.  This is not necessarily a bad thing. Isolation and withdrawal may be necessary self-care strategies for people who are struggling. These strategies only become unhealthy when people are thinking about self-harm or who want connection with others but are unable to have that connection for any reason. If someone tells you that they feel like they need some alone time, respect their decision but just reiterate that you are there if and when they need support or company.  Let them know that they do not have to talk about what they are feeling if they don’t want to, but that you can always just hang out to have some good times together as well.

    1. Re-engage

    When people want some space, you can give them some time to have privacy, but this doesn’t mean you need to disappear forever.  You can reach back out after a couple weeks or after they have verbalized that they are ready for company or contact again. Just re-engaging with them may allow them to start moving past their seasonal slump. Again, this is a time when people who are struggling with their mental health over the holidays may be ready to be around others or enjoy company again, but they may have a hard time reaching out and asking for help if they have already asked for space.  Just remember that people’s needs change, and being open and adaptable is the best way to be supportive.

    1. Be Personal

    Sometimes it can be hard to know what the right thing to say is to those who whom you know are struggling with depression, grief, anxiety, or other emotional struggles. The best way to approach this is to just be sincere and to be personal.  You don’t have to be vague or general when you talk about mental health.  You can ask about how they are handling the anniversary of their loved one’s death, or if they want to talk about the feelings that they experience during the holidays. You can also offer some of your own personal thoughts and about how you relate to or understand their feelings. That can be immensely helpful for people who may not know that others around them have similar feelings or struggles.

     

    The most important thing to remember is that while the holidays are filled with joy and gratitude for many people, there are also those for whom the holidays can be challenging. Although more people are aware now of this problem, we sometimes don’t always know what to do to support someone whom we know might be struggling. Remember that you don’t have to have the solutions to all the problems to be helpful.  Just knowing that people care is sometimes the only thing that can make things better.

    If you or someone you know is struggling with thoughts of self-harm, please call the National Suicide Prevention Lifeline at 1-800-273-8255, where you can get crisis intervention, free confidential support, and resources for you and your loved ones.