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depression

How Alcohol Affects Depression

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Depression is a mental health disorder that can affect anyone at any time. The symptoms vary in severity and can make life difficult for those who suffer from them. Severe symptoms can be crippling. Many people who have depression struggle with daily responsibilities that can lead to poor job performance, financial problems, and social isolation. Many people who suffer from depression may use alcohol to escape the relentless and endless mental anguish. However, alcohol is a depressant causing drinking to worsen symptoms of depression and increase the risk of developing a substance use disorder or addiction.

Symptoms of Depression

Depression is debilitating, paralyzing, and can make those who experience it feel hopeless and lonely. People with depression may decline invitations to social events and family gatherings. Depression makes people disengage from things that they once enjoyed. It also interferes with relationships and can distort a person’s reality. It causes health problems, affects nutrition, disrupts sleep patterns, and leads to decreased work productivity.

Depression increases feelings of self-doubt, lowers confidence, and tears apart spiritual wellness. Symptoms of depression can include unrelenting sadness and anxiety, appetite changes, low mood, disruptive sleep patterns, and a loss of interest in normal daily functions. Depression is usually treated with medication, such as selective serotonin reuptake inhibitors (SSRIs), tricyclic antidepressants, serotonin-norepinephrine reuptake inhibitors (SNRIs), atypical antidepressants, or monoamine oxidase inhibitors (MAOIs).

Does Depression Drive You to Drink?

Depression’s symptoms of continually feeling sadness and hopelessness can influence how people think and act. For those struggling with depression, alcohol may be used to suppress symptoms such as irritability, loss of interest, anxiety, restlessness, and insomnia. Drinking can become a way to escape reality and relax. However, using alcohol as a way to cope can significantly impact physical and emotional well-being. 

Alcohol use increases both the severity and duration of depressive episodes. It also increases the likelihood, frequency, and severity of suicidal thoughts. Alcohol can also cause other stressors in life, such as career and family problems that worsen depression. When alcohol is used to alleviate depression symptoms, symptoms are made worse, and drinking may continue or worsen, causing a vicious cycle that can be challenging to break out of. 

Can Drinking Too Much Cause Depression?

In some circumstances, excessive drinking can cause depression. Prolonged alcohol abuse can drastically change and rewire the brain and impact many other chemical balances in the body. The systemic changes that occur when neurotransmitters are altered can cause depression. 

Heavy alcohol consumption alters the brain’s neurotransmitters. Chemicals such as serotonin and dopamine will fluctuate rapidly with alcohol consumption. Serotonin helps balance a person’s mood, while dopamine controls the brain’s reward system. Unusually high or low levels of these chemicals can trigger symptoms of depression, among other health problems.

Other Health Complications Associated With Alcohol Use

Alcohol puts you at high risk of developing a significant health complication to your brain and other major organs in your body. After prolonged use, alcohol can impair the part of your brain that forms new memories. It also interferes with the way the brain functions to keep you alive.

Too much alcohol can lead to a blackout, which is characterized as amnesia during intoxication. During a blackout, there is no recollection of what happened during that time. A blackout stops the memory storage process due to a chemical disruption in the brain’s hippocampus, which is where memories are developed. Unlike passing out, a person who experiences a blackout can talk and move, but their brain loses the ability to form new memories.

Drinking too much alcohol on a single occasion or over a long period can contribute to cardiovascular problems, liver failure, and pancreatitis. Alcohol consumption can also lead to reckless and risky behavior and can be deadly because it impairs judgment. There are also extensive reviews of research studies showing a strong scientific consensus of a link between alcohol drinking and several types of cancer. 

In its Report on Carcinogens, the National Toxicology Program of the US Department of Health and Human Services lists consumption of alcoholic beverages as a known human carcinogen. The more alcohol a person drinks regularly over time, the higher their risk of developing alcohol-associated cancer. According to the National Institute on Alcohol Abuse and Alcoholism, “Based on data from 2009, an estimated 3.5 percent of all cancer deaths in the United States (about 19,500 deaths) were alcohol-related.“

How to Cope With Depression Symptoms Without Alcohol

There are various ways to help improve mental health without alcohol, such as meditation, yoga, exercise, and maintaining a healthy diet. Good nutrition helps brain function, improves mood, and reduces the risk of diabetes. Yoga enables you to establish connections to yourself. Maintaining mindfulness contributes to the healing of the mind, body, and spirit. 

Deep breathing techniques and mediation are significant components of healing. Breathing incorporates deep sleep relaxation and internal recharging and makes changes in the central nervous system. 

Exercise improves physical health and mental health and decreases the risk of developing organ failure, obesity, heart attack, or death. Good nutrition and regular exercise help improve mindfulness and brain function by increasing blood oxygen levels in the brain and making muscles stronger.

 

Depression is a mental health disorder that can cause feelings of sadness and hopelessness and various other symptoms. Many people may use alcohol as a coping method to relieve the symptoms associated with depression. However, alcohol can make depression worse. It worsens symptoms, severity, and the duration of depressive episodes. In some cases, alcohol use can even cause depression. Luckily, there are ways to cope with mental health disorders without the use of alcohol. However, if you are stuck in the vicious cycle of alcohol abuse and depression, there is help available. At Achieve Concierge, our expert medical clinicians are dedicated to patient care and support, learn about a patient, and then offer comprehensive mental health services as part of a total wellness experience. We provide individualized support to help you cope with mental health conditions and difficult life events. We have same-day appointments in person, as well as telemedicine appointments. To find out more information about our services, call us today at (858) 221-0344.

nutrition

The Difference Between Hypothyroidism and Depression

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Living with a mental health disorder can affect many aspects of a person’s life, such as maintaining a job, attending school, and can interfere with relationships with loved ones. Depression, a common mental health challenge, can cause problems with sleep, intense feelings of sadness, and other wide ranges of symptoms. Another condition known as hypothyroidism can cause symptoms of depression. Hypothyroidism can easily be mistaken for depression due to shared symptoms, but there is a difference between them. Learning how to spot their differences can help you seek the most effective treatment. 

Hypothyroidism

The thyroid gland is located in the lower area of the neck that releases hormones and affects metabolism. When the thyroid regulates metabolism, it affects every cell, tissue, and organ, including muscles, bones, skin, heart, and brain. Organs and internal systems become slower when thyroid hormone levels are too low, leading to a range of symptoms, including depression.

Hypothyroidism can manifest at any time and can be caused by an autoimmune disease, thyroid surgery, radiation therapy, or medication. Sometimes hypothyroidism can be caused by a pituitary disorder, iodine deficiency, pregnancy, or congenital condition. According to the Mayo Clinic, other symptoms associated with hypothyroidism include:

  • Increased sensitivity to cold
  • Constipation
  • Dry skin
  • Puffy face
  • Hoarseness
  • Muscle weakness
  • Elevated blood cholesterol level
  • Pain and stiffness in joints
  • Irregular menstrual periods
  • Thinning hair or hair loss
  • Slow heart rate
  • Impaired memory

Over 10 million people in America suffer from hypothyroidism. A simple blood test is completed to diagnose this condition. A clinician may also feel a patient’s neck to assess the size of the thyroid glans. They may check for physical signs of hypothyroidism, such as brittle nails and dry skin. 

Depression

Depression is a mood disorder that can interfere with a person’s ability to perform daily tasks. Depression is more than just feeling sad, and a person cannot just snap out of it. According to the Anxiety and Depression Association of America, depression is “the leading cause of disability in the U.S. for ages 15 to 44.”

The loss of a loved one, losing a job, going through a divorce, financial struggles, and other challenging circumstances can make a person feel sad, scared, and alone. These feelings are normal reactions to many of life’s events. People occasionally feel sad, but for people with depression, the symptoms are much more severe. Depression can be debilitating and paralyzing. When you have depression, enjoying normal activities can be very difficult. In extreme cases, depression can lead to self-harm or thoughts of suicide.

Depression can disrupt standard sleep patterns and make you extremely tired. It can cause feelings of worthlessness, low self-esteem, and hopelessness. Depression can interfere with relationships, increase or decrease appetite, and make you feel anxious. People diagnosed with depression often also suffer from anxiety. 

Similarities and Differences

Hypothyroidism and depression share similar symptoms, such as depressed mood, weight gain, loss of interest in sex, concentration problems, and fatigue. Since these symptoms are identical in both conditions, they can be misdiagnosed. This means that a person who takes antidepressants for depression might need to be taking thyroid medication instead.

More typical signs in patients with depression can include insomnia, feelings of worthlessness, inappropriate guilt, and thoughts of death or suicide. If an individual is struggling with hypothyroidism, they will not exhibit these symptoms. Symptoms that point to a more likely diagnosis of hypothyroidism include being overly sensitive to cold temperatures, constipation, muscle cramps, hair loss, and slow heart rate.

The Importance of Good Nutrition

Good nutrition is critical in recovery from depression. Developing a sensible eating plan will keep an individual feeling healthy and provide the proper nutrients. Eating vegetables, whole grains, fruits and limiting fat, sugar, and caffeine can boost mood. Depression can cause fatigue, disrupt standard sleep patterns, and lower a person’s energy. A diet with good nutrition can boost energy levels, elevate mood, and benefit physical health.

A person diagnosed with hypothyroidism should avoid foods high in soy protein because significant amounts of soy can hinder the absorption of thyroid hormones. They should avoid too much iodine because it could interfere with thyroid hormone levels. Maintaining a healthy diet makes you feel good and helps the digestive system run efficiently. Good nutrition also keeps your heart strong and promotes a healthy metabolism.

Treatment for Hypothyroidism and Depression

Blood tests can measure thyroid function and determine a hypothyroidism diagnosis. Hypothyroidism is treatable, and thyroid replacement therapy can be tailored to each individual’s needs. Hypothyroidism treatment also depends on a person’s age, medical history, and other factors. At Achieve Concierge, we perform an in-depth patient assessment to develop a custom treatment plan for each patient. 

Treatment is available for depression and commonly includes medication, psychotherapy, light therapy, and exercise. If you or a loved one struggles with hypothyroidism or symptoms of depression, it is best to seek professional help.

 

Hypothyroidism shares some similarities with symptoms of depression, but both require treatment specific to each condition. If you suspect you may be struggling with depression or hypothyroidism, it is best to seek professional help. Our caring and knowledgeable staff at Achieve Concierge wants you to feel comfortable and tailor a treatment plan based on your specific needs. We work as a team to help you identify strategies to manage mental health symptoms so you can live a happy, healthy, and fulfilling life. We deliver a personalized plan so you can focus on achieving total wellness that encompasses the mind, body, and spirit. Achieve Concierge provides psychiatric services and care, neuropsychology, adult and child psychology, naturopathic care, yoga instruction, and many other professionals and clinical services. We offer same-day appointments in person, as well as telemedicine appointments. For more information on the services Achieve Concierge can provide you, call us today at (858) 221-0344.

sad

Ways to Cope with Seasonal Affective Disorder (SAD)

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Seasonal affective disorder (SAD) is a mood disorder and form of depression that usually occurs in the late fall and winter months when the days get shorter and colder. SAD can manifest due to the reduction in sunlight and commonly happens where days are cloudier. Locations that are further from the earth’s equator experience more darkness during the day, putting people at high risk of developing SAD symptoms. However, there are ways to cope with SAD and manage symptoms of depression.

Symptoms of SAD

Symptoms of SAD can happen at any time of the year but are more common during late fall and winter. According to the Mayo Clinic, symptoms specific to winter-onset SAD include oversleeping, appetite changes, weight gain, tiredness, or low energy. 

Sunlight increases the brain’s serotonin, which is a hormone linked to boosting mood and energy. It also helps to keep a person calm and focused. Many antidepressants raise serotonin levels, which is why they are commonly used to treat depression and anxiety.

With less sunlight, the brain releases a hormone known as melatonin, responsible for helping a person sleep. When days are shorter during the winter, melatonin levels rise earlier and can lead to mood changes associated with SAD. Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. explains, melatonin “doesn’t make you sleep, but as melatonin levels rise in the evening, it puts you into a state of quiet wakefulness that helps promote sleep.”

The Importance of a Healthy Diet to Cope with Symptoms of SAD

Many people who struggle with SAD eat more carbohydrate-rich foods, especially ones that are sweet and starchy. This can contribute to excessive weight gain and weight-related health issues, affecting self-esteem and worsening depression symptoms. However, the body does need certain carbohydrates in moderation. According to the U.S. National Library of Medicine, “Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main energy source for your body’s cells, tissues, and organs. Glucose can be used immediately or stored in the liver and muscles for later use.” Instead of excessively consuming carbohydrate-rich foods, you can implement more high fiber foods into your diet. These can help you feel fuller, prevent intestinal problems, help lower cholesterol, and overall improve how you feel about yourself. 

As days become darker, there is less sunlight, and the sunlight is a natural source of vitamin D. This means our bodies might not get a sufficient amount of vitamin D when the days are shorter. Eating fruits and vegetables are a great source of vitamin D and can help boost mood, promote good physical health, and regulate sleep patterns.

Stay Physically Active and Exercise

Staying physically active through exercise can help you stay healthy, improve mental health, and elevate mood. Exercise is a physically powerful way to lessen symptoms of seasonal depression. It stimulates the release of brain chemicals such as serotonin, endorphins, and dopamine. These neurotransmitters are responsible for mood regulation and promote a sense of wellbeing. Exercise can also reduce levels of stress that may contribute to depressive symptoms. When you focus your mind on physical activity, you can get away from the cycle of negative thoughts that feed depression. 

It is not necessary to participate in a rigorous exercise routine to reap the benefits of physical activity. Any type of physical activity that gets you off the couch and moving can help improve your mood. Exercising 30 minutes per day for three to five days a week may significantly improve depression symptoms. However, exercising for as little as 10 to 15 minutes can make a difference too. Exercise can be as simple as taking a walk around the neighborhood, gardening, or even washing your car. Broaden how you think of exercise and find ways to add small activities throughout your day. 

Engage in Social Activities

Isolation and staying indoors can worsen symptoms of SAD and depression. Although COVID-19 can make in-person connections difficult, reach out to friends and family or check on a neighbor to stay engaged socially. You can even plan gatherings over Zoom, Skype, or FaceTime. Sometimes talking to others experiencing the same symptoms of SAD or depression can make you feel better.

Join a support group, online forum, class, or other activity of interest or hobby. Staying socially active can improve your mood, reduce symptoms of depression, and give you a sense of belonging.

Treatment for SAD and Depression

Treatment is available for people who struggle with seasonal depression. At Achieve Concierge, we offer psychotherapy and medication to treat mood disorders, such as seasonal depression. We develop a treatment plan tailored to your specific needs and work to deliver total wellness for the mind, body, and spirit. We can teach you how to cope with the symptoms of a mood disorder.

 

Seasonal Affective Disorder (SAD) can affect every aspect of a person’s life. Symptoms can make it challenging to complete daily tasks, go to work or school, and stay active. However, maintaining a healthy diet, staying physically active, and socializing with loved ones can help lessen the symptoms of SAD. Often, those who suffer from SAD can also struggle with major depressive disorder and anxiety. If left untreated, a person with SAD or other mental health disorders is at higher risk of using drugs or alcohol to cope with their symptoms. We provide adult and adolescent psychiatric services and care, neuropsychology, naturopathic care, nutrition consultations, and many other functional and clinical services. We offer same-day appointments as well as telemedicine appointments. If you have a hard time coping with SAD, it may be time to seek professional help. To find out more about Achieve Concierge’s services, call (858) 221-0344.

brain

How Addiction Changes the Brain

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The brain is a vital organ in the human body that controls how we function. It determines how we move, walk, talk, and think. The brain adapts to environmental changes and allows us to cope with negative emotions, form new memories, and learn. When left untreated, a person who suffers from depression, anxiety, or stress might turn to drugs or alcohol to cope. This puts them at high risk for addiction, which can lead to risky behavior, serious health complications, organ failure, overdose, and early death.

Understanding Addiction

Addiction is a complex disease that chemically and physiologically changes the brain, making it extremely hard for a person to quit using drugs or alcohol. These substances affect the brain’s neurotransmitter, dopamine, which invokes a temporary burst of pleasurable feelings and euphoria. According to an article published by Harvard Medical School, How Addiction Hijacks the Brain (2011), “Dopamine not only contributes to the experience of pleasure but also plays a role in learning and memory — two key elements in the transition from liking something to becoming addicted to it.”

When a person suffers from addiction, they might feel emotional or physical distress whenever they are not taking the substance. Withdrawal symptoms can become hard to tolerate. As a substance use disorder deepens in intensity, using drugs or alcohol is the only thing that produces relief from the bad feelings associated with withdrawal. 

Addiction is similar to other chronic diseases because it is preventable, treatable, it changes biology, and if left untreated, it can last a lifetime. A person struggling with addiction will develop a tolerance and seek more drugs or alcohol to achieve the same euphoric feeling as the first time they drank or used. Eventually, it becomes increasingly difficult to get the release of more dopamine to feel the same pleasure. This leads a person to use more drugs and alcohol more frequently or turn to substances with a higher potency.

Health Risks Caused by Addiction

The brain adapts to substance use and changes with addiction. According to Dr. George Koob, director of the NIH National Institute on Alcohol Abuse and Alcoholism (2015), “The brain actually changes with addiction, and it takes a good deal of work to get it back to its normal state. The more drugs or alcohol you’ve taken, the more disruptive it is to the brain.” If drug or alcohol use continues, the changes become more permanent.

Drugs and alcohol impact major organ function and can lead to heart disease, liver failure, some types of cancer, kidney failure, overdose, and death. Drugs and alcohol affect the brain’s ability to form and store essential memories, such as birthdays, anniversaries, and holidays. This means missing significant and meaningful dates and events with loved ones.

Withdrawal Symptoms

Some people do not realize they are physically dependent on drugs or alcohol until they try to quit using them and experience unbearable withdrawal symptoms. The uncomfortable and sometimes painful withdrawals are a response to the brain needing more of the drug or alcohol to function. Withdrawal symptoms make the brain crave more of the drug to feel “normal” again.

Risk Factors of Addiction

Addiction does not discriminate and can happen to anyone. While there are no specific reasons why one person becomes addicted, and another does not, some factors can put a person at higher risk of developing an addiction. Risk factors may include:

  • The age when use begins
  • Genetic makeup and other individual biological factors
  • Psychological factors related to a person’s unique history and personality
  • Mental health conditions, such as depression or anxiety
  • Environmental factors, such as the availability of drugs and family and peer dynamics
  • Financial resources, cultural norms, exposure to stress, and access to social support

Specific combinations of factors can drive the emergence and continuation of substance misuse and the progression to a disorder or an addiction (U.S. Department of Health & Human Services).

Mental Health and Addiction

Some who struggle with addiction also suffer from an underlying mental health condition, such as depression, anxiety, bipolar, PTSD, ADHD, or schizophrenia. Those who live with a mental health condition might turn to drugs or alcohol to cope. The drugs or alcohol can heighten the symptoms of some mental health disorders, resulting in continued drug or alcohol use in a seemingly never-ending continuous cycle. For the best success in recovery, treatment for mental health and addiction must be addressed simultaneously.

Recovery is Possible

When struggling with substance use, the idea of recovery may seem impossible. However, your brain can learn how to function without having to use drugs or alcohol. When pursuing sobriety and throughout recovery, be patient. It will take some time for your brain to be re-trained to function normally without controlling unhealthy substances. Addiction is isolating, but you are not alone. Every day, people get help for addiction and live a happy, meaningful life in recovery.

 

Our brain is the center of activity in our bodies. When you use substances, brain changes occur that change your behavior. Substance use is now your top priority. You may do anything just to feel the same high you did the first time you used. Addiction is a chronic brain disease that cannot be cured but can be managed with the right treatment. Recovery is possible. You no longer have to suffer from the binds of addiction and can live a happy, fulfilling life. Sometimes, the stigma of addiction and psychiatric disorders prevents people from getting the help they desperately need. At Achieve Concierge, we tailor treatment to your unique needs. We offer same-day appointments with our caring and welcoming staff and can do house calls if necessary. Take the first step to a fulfilling life in recovery. Get help and start your journey to recovery today by calling Achieve Concierge at (858) 221-0344.

postpartum

Postpartum Depression: More Than the Baby Blues

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After giving birth, your body and mind go through many changes. You might feel like you don’t love or care for your baby. Many women experience feeling sad or “blue” three to five days after giving birth; feelings of sadness that occur past two weeks indicate there may be symptoms of depression. Women can experience the symptoms of postpartum depression one week to one year after giving birth.

What Is Postpartum Depression?

Postpartum depression is a mental health disorder. A chemical reaction to hormonal changes can trigger behaviors that can harm your physical or psychological well-being. Depression or postpartum depression may exhibit the following symptoms:

  • A feeling of emptiness
  • A lack of interest in activities
  • A feeling of “blah”
  • Sadness
  • Fatigue
  • Lack of connection to your baby
  • Anxiety
  • Despair
  • Feelings of guilt, worthlessness, hopelessness, or helplessness
  • Restlessness or the need to always be moving
  • Trouble staying focused, making a decision, or recalling places, people, or events
  • Trouble sleeping, falling asleep, waking up, or staying awake
  • Changes in weight or appetite
  • Undiagnosed aches, pains, or other health problems
  • An inability to bond with your baby
  • Unrelenting self-doubt regarding the ability to care for your baby
  • Suicidal ideations, thoughts of self-harm, or harming your baby

Causes of Postpartum Depression

Several factors contribute to postpartum depression. ACOG lists these as components to postpartum depression:

  • Hormone levels change. The levels of estrogen and progesterone decrease immensely in the hours after giving birth. The change in levels can cause depression as well as mood swings, irritability, or anger.
  • History of depression. The risk of postpartum depression increases if the woman has a history of depression. Women who had depression, have it, or are undergoing depression treatment should consult with their therapist.
  • Emotions. Emotions such as fear or anxiety are common for many women before or after they give birth. The uncertainty of having a baby, caring for a child, and the pressure to be a good mother are triggers for postpartum depression. Other factors for postpartum depression include an unwanted baby, a planned pregnancy – planned pregnancies can carry emotional responses such as stress or anxiety – or if the baby is sick. Babies born with health issues can cause a mother’s feelings of guilt or shame.
  • Fatigue. After giving birth, many women experience fatigue. They are recovering from birth, and that takes time. Some women can feel pressure to be alert and full of energy, but the body needs to heal after giving birth or having a caesarian section.
  • Environmental Factors. Environmental influences also play a part in how a woman feels after giving birth. The risk of postpartum depression increases if a woman doesn’t have a robust support system. 

Having a baby is emotionally and physically exhausting. Your body goes through an intense period throughout pregnancy and birth. Physically your organs and muscles stretched and moved to accommodate the pregnancy, and giving birth also taxes your physical and mental stamina.

Treatment for Postpartum Depression

The health of both the mother and the baby is at risk of postpartum depression goes untreated. There are ways to aid in decreasing or eliminating postpartum depression, such as:

  • Therapy– there are two types of treatment commonly used according to NIMH:
    • Cognitive Behavioral Therapy (CBT). CBT helps people with mental health disorders, such as depression or anxiety. The goal of CBT is to replace negative behaviors with positive coping mechanisms. The patient learns how to recognize, assess, and substitute harmful behaviors with behaviors that positively affect their minds, bodies, and souls. Individual or group therapy, which focuses on the needs of a patient, is recommended.
    • Interpersonal therapy (IPT) is a form of treatment that focuses on a person’s relationship with themselves and others. IPTbelieves that a person’s relationships are the foundation of mental health issues. The health of the relationships impacts how a person acts and reacts to their environment. An individual receiving IPT will learn how to communicate their feelings and needs effectively to those around them. Another goal of IPT is to form positive support systems. They will also learn how to cope with events, situations, or unrealistic expectations that can influence their depression.
  • Medication– Most women are prescribed antidepressants for their postpartum depression. 
  • Brain stimulation Therapy – There are a few forms of brain stimulation therapy. NIMH explains one type:
    • Repetitive transcranial magnetic stimulation (rTMS) uses a magnet to activate the brain. rTMS can target a specific site in the brain.

After a child’s birth, many women experience a drop in certain hormones, leading to depression symptoms. The FDA has approved one medication, called brexanalone, specifically to treat severe postpartum depression. Administered in a hospital, this drug works to relieve depression by restoring the levels of these hormones.

Postpartum depression affects women up to a year after giving birth. The signs and symptoms are, at times, confused with the “baby blues,” but if they persist more than two weeks seeking help is essential to the health of the mother and baby. Therapy, along with other types of treatment, is a way to address postpartum depression.

 

Postpartum depression affects many women. Feeling depressed after giving birth is attributed to many factors. If the signs and symptoms of postpartum depression continue for more than two weeks seeking help from your obstetrician-gynecologist (Ob/Gyn) or a therapist is essential. A therapist will help identify your symptoms and discuss with you viable ways to treat your postpartum depression. Counseling, medication, or brain stimulation alleviate or eliminate the symptoms of postpartum depression. Don’t feel ashamed or embarrassed by postpartum depression. Help is available if you need to talk with someone. If you have intense emotions or suicidal thoughts, don’t hesitate to search for assistance. Achieve Concierge provides therapy, medication including Brexanalone, and the brain stimulation therapy TMS. We can see you on an emergency basis if you have suicidal thoughts. We can also schedule an appointment within two days. If you have any questions, call (858) 221-0344.

sad

How Neurofeedback Therapy Helps Seasonal Affective Disorder

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Many people love Fall and Winter because of the change in weather, and the arrival of the holidays. However, the darkness we experience as the days grow shorter can affect our mood. Seasonal Affective Disorder (SAD) occurs because the brain’s neural power is too low. The result of decreased neural capacity leads to a decrease in dopamine release and serotonin, the chemical that makes us feel good. 

Seasonal Affective Disorder

Seasonal Affective Disorder affects people primarily in late Fall and early Winter. SAD generally goes away during the spring and summer because of the increasing hours of sunlight. The amount of sun exposure an individual gets during the day plays an essential role in Seasonal Affective Disorder. People who live in areas further away from the equator are at a higher risk for SAD, since late Fall and early Winter have fewer hours of daylight in those areas. Your skin needs approximately 10-30 minutes of sunlight each day to produce vitamin D, which helps prevent Seasonal Affective Disorder. Vitamin D also plays a role in serotonin production, a chemical the brain secretes, generating positive thoughts and feelings. Without the right amount of vitamin D, the brain’s ability to release serotonin decreases along with consistently good moods. Harmful habits, such as increased alcohol or substance use, occur when a person seeks ways to numb uncomfortable feelings. Knowing the factors that affect the body’s ability to yield enough vitamin D is crucial in decreasing the risk of major depression and SAD.

Factors that affect your skin’s ability to produce vitamin D include:

  • The season
  • Time of day
  • Geographic location
  • The amount of melanin in your skin 

What Makes Depression Major?

Depression affects or disrupts our daily habits, friendships, jobs, education, and relationships with family members. Even someone who is considered extremely high-functioning or has recieved treatment for Major Depressive Disorder previously can be at risk. Symptoms persistent beyond two weeks is considered major, and a possible indicator of Seasonal Affective Disorder may be major depression symptoms occurring during specific seasons, late Fall and early Winter.

The signs of major depression and SAD, according to The National Institute of Mental Health are: 

 Major Depression

  • Feeling depressed most of the day
  • Feeling hopeless
  • Having low energy
  • Losing interest in activities
  • The inability to go to sleep or stay asleep
  • Changes in your appetite or weight
  • Agitation or tired
  • Lack of concentration
  • Suicidal ideations

 Symptoms of the Winter Pattern of SAD include:

  • Low energy
  • Uncontrolled exhaustion during the day or excessive nighttime sleep
  • Overeating
  • Weight gain
  • Craving for carbohydrates
  • Social withdrawal

The National Institute of Mental Health writes the risk factors for SAD are:

  • Women are diagnosed at a higher rate with SAD than men.
  • Those with a family history of depression are at a higher risk of having SAD.
  • Younger adults have a higher risk of SAD than older adults. 
  • The symptoms of depression may worsen with the seasons if you have one of the risk factors mentioned.

How Does Seasonal Affective Disorder Develop?

Researchers aren’t sure why SAD develops in some people. Scientists hypothesize the decrease in serotonin production and a possible increase in melatonin production is a factor in SAD. Serotonin produces a feel-good mood while melatonin regulates circadian rhythms and sleep. The decrease in serotonin and an increase in melatonin production can signal a Vitamin D deficiency. 

Ways to Combat Seasonal Affective Disorder

Increased eating, poor nutrition, and a lack of exercise can affect your mood. Review your eating and exercise habits to see where you can improve.

The urge to stay home and curl up under a blanket is strong while suffering from SAD. Spending time with friends or family can create a chance to talk with others about your feelings. Seeing a therapist discuss what you are feeling can help you recognize SAD and find positive coping skills. Your therapist can suggest other forms of treatment, like neurofeedback therapy, to aid you in reducing your SAD. 

How Can Neurofeedback Therapy Help?

 Neurofeedback uses your brain’s neuroplasticity—brain changes due to injury, disease, or mental health disorder—to work. 

 The journal article Neurofeedback: A Comprehensive Review on System Design, Methodology and Clinical Applications explains Neurofeedback:

  “Neurofeedback is a safe and non-invasive procedure that showed improvement in the treatment of many problems and disorders such as ADHD, anxiety, depression, epilepsy, ASD, insomnia, drug addiction, schizophrenia, learning disabilities, dyslexia and dyscalculia.”

 Talk with your therapist about neurofeedback. Combining neurofeedback with therapy can decrease or eliminate the symptoms associated with major depression or SAD. Achieve provides several different modalities for those requiring more than a group or individual therapy to cope with the overwhelming feelings associated with mental health challenges such as major depression or SAD.

 

As fall and winter approach, the symptoms of SAD are felt by those with and without chronic depression. Well-known therapy forms include talk therapy, antidepressants, neurofeedback, or a combination of treatments. Your clinician can talk with you about the benefits of trying neurofeedback to address your SAD. Achieve Concierge individualizes continuums of care to include genetic testing, naturopathic medicine, and evidence-based therapy modalities. Call (858) 221-0344 to schedule an appointment today.  

athlete kneeling

Athletes Facing Mental Health Challenges

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The invisible battle of mental health discriminates against no one, including professional athletes. We’ve seen Olympic World Record Setter Michael Phelps bravely address depression on national television. We’ve watched MMA superstar Jon Jones repeatedly commit drug and alcohol-related crimes. We’ve lost prolific performers like San Diego Chargers fan favorite; Junior Seau, who succumbed to the void that calls to some of us, all too loudly. For those of us who are the best at what we do, what do we do when our current “best” isn’t enough? 

 

Brain Matter, Matters

Most athletes sustain a significant injury at some point in their careers, and the brain is not exempt from that category. Some athletes experience injuries alarming enough to lead to a diagnosis of a Traumatic Brain Injury (TBI), and some collect many minor injuries and quietly slip into Chronic Traumatic Encephalopathy (CTE). Many athletes are hesitant to try traditional medications for depression and anxiety since side effects can include weight gain, fatigue, nausea, blurred vision, headaches, etc. which makes TMS is a viable option for those who are seeking a non-invasive, medication-free treatment. Here are some alternative therapies Achieve Concierge offers:

  • Transcranial Magnetic Stimulation (TMS) has become popular for athletes who sustain brain injuries. TMS is also effective for treatment-resistant depression, OCD, ADD, autism spectrum disorders, and in Europe, is used to treat PTSD, stroke after-effects, bipolar depression, schizophrenia, Parkinson’s, Alzheimer’s, multiple sclerosis, and chronic pain. TMS stimulates neuron activity, and “clears traffic” on neural pathways to optimize Alpha, Beta, Gamma, and Theta brainwaves. Each kind of brainwave corresponds to a mood or function, so many recipients of TMS initially experience a lift in brain fog (that “why did I walk into this room? What was I looking for?” feeling), and eventually find that their ability to function on a higher level increases. TMS continues to work even after treatment has ceased and many patients report feeling like they “got their life back” and have been able to build a life they “never thought would be possible.” Bellator MMA fighter Cat Zingano famously documented her success with TMS treatment on the Joe Rogan Experience MMA Podcast, Episode #29, explaining that the symptoms of depression and anxiety affected her memory, her startle reflex, and sleep quality, her adrenal system, and even digestive system. For many, those symptoms get “band-aid” treatments without a deep-dive investigation into how optimal the brain and body function and synergy are.
  • Bioidentical Hormone Replacement can make a world of difference for athletes. Hormones are traditionally measured within a “healthy range,” but if someone is at the lower end of “healthy,” nudging them toward the higher end of the “healthy range” can result in an increase in recovery time, endurance, maintaining their optimal body composition, and overall energy levels. Male-identifying athletes may experience drops in testosterone earlier than is biologically “normal” since the physical challenges are consistently far greater than that of someone whose physical activity is more casual. Some female-identifying athletes can experience increased testosterone levels as a result of the physical demands that training and performing at an elite level and a subsequent rise in estrogen, as the body attempts to meet the elevated testosterone levels. Naturally elevated levels of testosterone, or being at the higher end of the “healthy range” can mean just an increased performance. However, acceptable levels of testosterone have been a long-standing point of contention within athletic commissions, including historical cases such as the one that ordered two-time Olympic track champion, Caster Semenya, to decrease her testosterone before becoming eligible to compete. Estrogen levels that rise to meet elevated testosterone in female-identifying athletes can cause symptoms such as poor circulation, fatigue, and chronic exhaustion, sleep disturbances, memory problems, bloating, weight gain, mood swings, anxiety, and panic attacks. Any or all of those symptoms can significantly affect an athlete’s ability to train well, recover effectively, and mentally be present when it counts.
  • Medication Efficacy Testing helps your clinician determine what class of medications and what doses are ideal for your body. Gone are the days of trial-and-error, and waiting two weeks to see if something will “maybe” work. If non-medicated options have not been effective enough, ask an Achieve clinician for more information about the testing process as well as medical-grade food, herbal supplement, and naturopathic options to integrate. 

Okay, Okay I’ll Take Time off. What Can I Do in the Mean Time?

Proper nutrition for healing is crucial; you wouldn’t put low-grade fuel in a Ferrari, right? Your body is a fine-tuned machine that requires the proper fuel to perform optimally. Undergoing food sensitivity and allergy testing can identify nutritional factors that may be negatively affecting your performance. 

Low-impact activity such as Functional Movement Patterns, plyometrics, yoga, and swimming can help maintain cardiovascular endurance, VO2 output, and keep fresh, oxygenated blood circulating. Any activity that engages core stabilizers builds skeletal muscle mass, and you are able to participate in without aggravating an injury, will help you stay in a positive mindset as well as help you feel like you aren’t “wasting” all your hard work. 

Good sleep hygiene will go a long way. The body repairs and restores at night, getting quality rest is essential. Tracking Heart Rate Variability (HRV), amount of time spent in REM sleep and SWS sleep cycles, and respiratory rate can help you assess how much effort you can afford to exert, and for how long. Quality sleep also helps manage stress and cortisol levels, ensuring a rapid recovery. 

Accepting nature’s medicine by being in awe of the world around us, and appreciating that the sun manages to rise and set every day without us controlling it, helps us stay “right-sized” and on the path to fulfilling our purpose. Spend some time in nature, among trees or near the ocean, take deep breaths, and find things to be grateful for. 

When your body is your primary vehicle for expression, overcoming mental health challenges can seem daunting. Years of ignoring our bodies’ pleas to slow down, and pushing past pain and exhaustion can disconnect some of us from all the other facets of our identity, and we lose sight of who we are as people, in the grand scheme of things. Outside of our athlete identities, we have basic needs which include varying levels of care to handle life on life’s terms. Achieve Concierge is available in-office or via TeleHealth to create a custom continuum of care to optimize your brain, body, and performance.

To schedule an appointment, call (858) 221-0344.

botox and depression

The Benefits of Botox For Depression

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Struggling with depression can be overwhelming. Major depression is a common mental health disorder that can create severe obstacles to activities. For those who suffer from major depression, living can become a burden.
The National Institute of Mental Health’s (NIMH) data defines major depression as:

  • A period of at least two weeks when a person experienced a depressed mood or loss of interest or pleasure in daily activities and had a majority of specified symptoms, such as problems with sleep, eating, energy,
  • concentration, or self-worth.
  • No exclusions were made for major depressive episode symptoms caused by medical illness, substance use disorders, or medication.

NIMH also relays the statistics for the prevalence of major depressive episode among adults:

  • An estimated 17.3 million adults in the United States had at least one major depressive episode. This number represented 7.1% of all U.S. adults.
  • The prevalence of major depressive episodes was higher among adult females (8.7%) compared to males (5.3%).
  • The prevalence of adults with major depressives episodes was highest among individuals aged 18-25 (13.1%).
  • The prevalence of major depressive episodes was highest among adults reporting two or races (11.3%).
  • An estimated 65% received combined care by a health professional and medication treatment.
  • Treatment with medication alone was the least common (6%).
  • Approximately 35% of adults with major depressive episodes did not receive treatment.

Standard Treatment

Standard treatment for major depressive episodes isn’t always effective. Researchers have discovered a surprising regimen for the disorder: Botox. You may be wondering “what is Botox?” Botox is well-known for its use as a cosmetic procedure to reduce fine lines and wrinkles.

The Benefits of Botox

Botox is more than a remedy for wrinkles. Doctors have prescribed it for

  • Chronic migraines
  • Excessive underarm sweating
  • Overactive bladder
  • Crossed-eyes
  • Premature ejaculation
  • Abnormal heartbeat
  • Severely cold hands
  • Cleft lip scars in babies
  • Painful sex
  • Severe neck spasms
  • Depression

Botox can aid in reducing symptoms from a major depressive disorder. Botox also doesn’t have the side effects some people experience with antidepressants.

A study titled “Efficacy of Botox versus Placebo for Treatment of Patients with Major Depression” researched whether or not Botox is an effective treatment for those with major depressive disorder. The study consisted of 28 patients with major depressive disorder. The patients were assigned to either receive a placebo or Botox. Researchers followed the patients for six weeks.

At the end of the first week, two of the researchers saw little difference between the patients in the placebo group and those in the Botox group. However, the results after six weeks were encouraging. The patients who were given Botox showed an improvement in their major depressive disorder. The same patients were also found to have little or no side effects from Botox. This finding offers hope to researchers, therapists, and those with major depressive disorder.

How Does Botox Relieve Symptoms of Depression?

Studies regarding the effectiveness of Botox for the treatment of major depressive disorder began in 2006. A study in 2016 published in the Journal of The American Academy of Dermatology theories demonstrated how:

  • BTA yields a cosmetic effect, which indirectly leads to improved mood
  • More pleasant facial expressions lead to positive social feedback with resultant mood improvement
  • Decreased glabellar muscle activation decreases afferent nerve signals back to the brain, thereby reducing “negative emotional feedback”
  • BTA itself reaches the brain, causing direct effects on emotional processing

A preliminary finding was the benefit of Botox can be linked to “facial feedback.” Emotions and their expressions can send feedback to the brain. Botox suppresses the contraction in the forehead that produces frown lines. The suppression of the frown lines may result in improved mood. For those who tried everything and still suffer from the effects of major depressive disorder, the idea of Botox may be worth considering.

What to Expect at a Botox Appointment

Before choosing a doctor to give you a Botox injection, take the time to find a doctor who not only specializes in providing injections but can also address your mental health needs. Here is the step by step procedure for getting a Botox injection:

  • The doctor will clean your face with an alcohol wipe
  • A medication will be injected to numb the area
  • Botox will be injected into the muscles between your eyebrows

Botox causes temporary paralysis of the fine or frown lines found between your eyes or on the forehead region. The paralysis is thought to suppress the mood feedback to the brain. Without a frown forming between your eyes, it is believed that depression is suppressed.

Botox Side Effects vs. Antidepressant Side Effects

Based on findings from the Mayo Clinic, Botox side effects can include:

  • pain, swelling, or bruising near the injection site
  • headache
  • flu-like symptoms
  • droopy eyebrow or eyelid
  • dry eyes or increased tears

The effects of Botox are thought to last for several weeks longer than when used for cosmetic purposes. On the other hand, the side effects of antidepressants can include:

  • nausea
  • sexual dysfunction
  • drowsiness
  • fatigue
  • increased appetite
  • weight gain
  • insomnia

When to Contact Your Doctor

Sometimes the use of Botox can result in severe side effects such as

  • muscle weakness
  • vision changes
  • problems speaking or swallowing
  • breathing difficulties
  • loss of bladder control

If any of these symptoms occur, you should immediately call your doctor and let them know. These side effects are not typical and only happen in rare cases.

Before deciding to use Botox as a part of treatment for major depressive disorder, talk with your therapist about the pros and cons. Ask whether you will remain on an antidepressant, how it will work, and if it is right for you. Botox, when combined with the proper treatment, can be an effective way to help you cope with the symptoms of major depressive disorder.

Choosing to try something new for your major depressive disorder doesn’t need to be overwhelming. If you exhausted the standard care treatments prescribed by your doctor or therapist, take the time to ask about using Botox as a treatment for major depressive disorder. Studies show how Botox—when combined with therapy, and if necessary, an antidepressant—can improve your mental health.

Before you decide to start Botox, consult with your doctor or therapist on how you will decrease your current antidepressant. Also, trying genetic testing to see how certain antidepressants affect you is useful; ask your therapist if you can try genetic testing. Following all avenues to improve your major depressive disorder can help you understand your genetic predisposition to certain medications, how they can interact with your body, and if Botox can help relieve your major depressive symptoms. Call Achieve Concierge for more information at (858) 221-0344.

Cycles of Depression: Hope in Treatment

Cycles of Depression: Hope in Treatment

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Depression is complicated. There is often a fear of vulnerability. Complicating it, even more, is the anxiety of being labeled. Then there is the advice given by friends and family. Despite the well-intentioned words, there remains a lack of understanding of how crippling depression is. People who suffer from depression are often masters of disguise.

The need to keep up appearances pushes them to drive away their feelings. For many, the promise of comfort found in substances is tempting. The first few times creates a sense of well-being. Unfortunately, people often believe that continued use will help them keep depression away.

Depression

Depression occurs commonly across the world. Those who are affected by depression are young and old, male and female. Complex interactions in social, biological, and psychological situations can contribute to depression. Adverse life events, such as loss of a loved one or a job, as well as trauma, can all contribute to depression—and feelings of depression can also layer on top of existing feelings of depression.

There are two types of depression: the World Health Organization defines the types of depression and their symptoms depending on the number and severity of symptoms; a depressive episode can be categorized as mild, moderate, or severe. A key distinction is also made between depression in people who do or do not have a history of manic episodes.

Both types of depression can be chronic (i.e., over an extended period) with relapses, especially if they go untreated.

Recurrent depressive disorder: this disorder involves repeated depressive episodes. During these episodes, the person experiences a depressed mood, loss of interest and enjoyment, and reduced energy—leading to diminished activity for at least two weeks.

Many people with depression also suffer from anxiety symptoms, disturbed sleep, and appetite, and may have feelings of guilt or low self-worth, poor concentration, and even symptoms that cannot be explained by a medical diagnosis. Depending on the number and severity of symptoms, a depressive episode can be categorized as mild, moderate, or severe.

An individual with a mild depressive episode will have some difficulty in continuing with ordinary work and social activities, but will probably not cease to function completely. During a severe depressive episode, it is unlikely that the sufferer will be able to continue with social, work, or domestic activities, except to a limited extent.

Bipolar affective disorder: this type of depression typically consists of both manic and depressive episodes, separated by periods of normal mood. Manic episodes involve elevated or irritable mood, over-activity, pressure of speech, inflated self-esteem, and a decreased need for sleep.

Depression may lead to suicidal thoughts. Many people seek relief from depression by using alcohol or drugs. However, using alcohol or substances increases suicidal ideations, rather than decreasing those thoughts.

Depression and Alcohol or Substance Abuse

Feelings of depression are, at times, overwhelming. People, seeking to ease feelings of sadness, hopelessness, or stress can turn to alcohol or substances. The use of alcohol or substances can temporarily mask those feelings; however, using alcohol or substances doesn’t address the root of depression. Alcohol, drug, or marijuana users soon become dependent on these substances in a never-ending cycle.

Continued use of alcohol, drugs, or marijuana can increase feelings of depression. Talking to a therapist, a doctor, or joining a support group can help individuals begin to actually address their depression. For treatment to be successful, finding the right therapist is essential.

Treatment for Depression

The World Health Organization explains the types of treatments for depression:

Health-care providers may offer psychological treatments such as behavioral activation, cognitive behavioral therapy (CBT) and interpersonal psychotherapy (IPT), or antidepressant medication such as selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants (TCAs). Health-care providers should keep in mind the possible adverse effects associated with antidepressant medication, the ability to deliver either intervention (in terms of expertise, and/or treatment availability), and individual preferences. Different psychological treatment formats for consideration include individual and/or group face-to-face psychological treatments delivered by professionals and supervised lay therapists.

Myra’s Story

Myra, an addict, shares her struggle with depression and suicidal thoughts.

Myra sought help after her first attempt at suicide. While in treatment, Myra developed a greater understanding of the causes and manifestations of depression, and learned how to address those causes. She felt empowered. Unfortunately, Myra wasn’t comfortable asking her therapist about a new medication, because her current prescription didn’t alleviate her feeling of depression.

She didn’t feel better and began to wonder if therapy or medication would work. Two years later, she attempted suicide again. During the two years before her second attempt, Myra stopped going to therapy and neglected to take her medication for depression.

Finding the Right Fit

The next time Myra decided to seek help, she chose a treatment center that matched therapists with their clients’ needs. Myra sat in the office of her therapist and talked about everything but her suicidal ideations. Each session was a time to chat, talk about her career, family, and explain to her therapist how she didn’t have time to give in to depression.

Myra was good at keeping up appearances until one day she realized she was tired of pretending to be okay. Myra trusted her relationship with her therapist, and she opened up. She told her therapist about her episodes of depression. Together, they addressed Myra’s depression disorder. Myra and her therapist discussed what triggers her feelings of depression, her previous prescriptions, and what she used to alleviate her feelings of depression.

Her therapist explained that Myra had Treatment-Resistant Depression. After speaking with the doctor, Myra and her therapist agreed that including Spravato to her treatment would benefit her—a medication prescribed by a doctor for those with Treatment-Resistant Depression. Myra saw improvements in her depression after combining Spravato, therapy, and an antidepressant.

Depression is a common psychological illness and is treatable. Influences such as the death of loved one, job loss, and other life changes increase the chance of depression. Stress from trying to hide or address depression on your own adds to depression. It’s okay to acknowledge the signs of depression, including a lack of interest in hobbies, places, or people. The search for help is possible by reaching out to others. Talking with someone about feelings of depression should help alleviate those feelings. Feelings of depression can be addressed through comprehensive care. If you were previously in treatment for depression, but it didn’t work, there is an answer. Treatment-Resistant Depression isn’t something you have to live with. Addressing Treatment-Resistant Depression is possible with prescriptions such as Spravato. Specialized care tailored to meet each individual’s needs can create a positive experience in therapy. Treatment for depression offers hope. Contact Achieve Concierge today: (858) 221-0344.

10 Self-Care Activities to Combat Depression

10 Self-Care Activities to Combat Depression

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Coping with depression during a global pandemic and being unable to leave home can take an emotional toll on just about anyone. As the world begins to open up, it’s important to do little things that bring you joy and comfort while adjusting to new social norms and a new way of life.

Taking care of yourself needs to be as important as taking care of your family, work, bills, or any other responsibilities. Here are some ideas that you can implement in your life now to start living a happier and healthier reality.

 1. Surf the Internet

The endless resources on the internet make it easy to take up a new hobby, learn a new skill, or entertain yourself with a good TV show or movie. While surfing the internet, it could also be beneficial to look for more ways to implement self-care that works for you. For example, you can join an online chat room, seek inspirational quotes, or read success stories from other individuals who also have a depression diagnosis.

 2. Go Out to Eat with Friends

Is there a local restaurant you’ve been dying to try? Now is a great time to ask your friends if they’d like to meet up and grab a bite to eat! As the world begins to open back up after the coronavirus pandemic, eating out is just one way to get back into old routines and social habits. Call your local eateries and ask for a reservation to have a sit-down experience again! This is also a great way to get you out of the house if you are feeling down.

 3. Rearrange the Furniture in Your Home

It’s always nice to give the place you are so familiar with a little shake-up or change of scenery. Move things around, try a new paint color, or add a rug to a room. Changing your home — even if they are minor changes — is an excellent way to get yourself into a mindset of seeing things from a different perspective.

 4. Try Arts & Crafts

There are plenty of tools locally and online to teach someone a new artistic talent. Through video streaming platforms, you can find painting tutorials, candle-making videos, or blogs that teach you how to crochet and knit. Find a creative outlet that allows you to complete an original art piece to signify your artistic ability and your achievement of completion.

 5. Just Say “No”

Many of us find saying no to plans or events to be extremely difficult. Finding your strength to decline invitations might be just what you need to heal yourself mentally or take a personal self-care day. It’s okay to say no to plans that do not seem all that fun to you. Just make sure that you do not isolate yourself all the time — spending quality time with friends and family is important.

 6. Clean Up

Many people find a clean space to be cathartic. Even a quick 10-minute tidy-up around your main living area or workspace could be the motivation you need to feel calmer, more at peace, and grounded.

 7. Practice Good Hygiene

For some, it could be challenging to get out of bed and start your day. Consider taking a hot shower, washing and styling your hair, and putting on an outfit that makes you feel stylish and ready for your day. Getting prepared is a great motivation to get outside and do something fun and productive.

 8. Start a Blog

Starting a blog on any platform website and writing about whatever makes you happy is a great way to practice self-care. Write about your experiences, your cat, your job, funny posts you saw on social media — whatever you choose to write about could be an excellent release of emotion. It could even show you a new creative talent you never knew you had.

 9. Allow Yourself a Movie Day

Spend an entire day in your pajamas with some popcorn and candy and binge-watch that TV show or movie series you have been dying to see. Take the time to kick back, turn off your phone, and dive into a fictional world. It’s okay!

 10. Watch the Sunrise

Find out when the sun will rise in your city and set your alarm extra early. Grab a blanket and a pillow, pour a cup of coffee, and go to a comfortable location with a non-obstructed view. Listen to your feel-good playlist and watch the world wake up. It’s a brand-new day.

Managing a depression diagnosis is complicated. If you try many self-care techniques and still don’t feel like you’re receiving the treatment you need, Achieve Concierge can help. Our outpatient treatment facilities for depression are staffed by expert medical personnel and feature state-of-the-art therapies, so we can offer our patients tailored treatment options for their depression symptoms. To learn more, call us today at (858) 221-0344.

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