Health
Taking Care of Yourself During Times of Trouble By ALICE O’BRIEN
Alice O’Brien Counselling, Newmarket We are living in a lot of contradiction at the moment. Our everyday life is full of the normal routine, mixed with a sprinkle for excitement of up-coming festive cheer and a few funny moments with the people we love. On the other hand, we turn on the news or read the paper and we are flooded with horrifying images from Gaza and Palestine. Images of suffering, of beautiful innocent lost children, of homes destroyed and displaced people. It is very normal for us to be affected by all of this- to experience headline anxiety and then guilt if we choose to turn it off.
There are some things you can do to lessen the sense of doom that is part of this on-going crisis: • It might seem obvious but try to limit the amount of time spent on social media. With various technologies, it is very easy for very emotive images to be sent across the world in a matter of seconds. Where we had to imagine these horrific things years ago; nothing is left to the imagination now. So, take care. Watch news from reputable sources and limit your daily intake. • It is not selfish to prioritise your own wellbeing. If you find it triggering to talk about these atrocities then cut the conversations, change the subject. You do not have to feel
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guilty for looking after your own self-care. Movement is a great tool against anxiety. If you are feeling stressed or worried get out for a walk, even a ten minute walk can change your emotional state. Getting out in nature is even better- so head to the Island Wood. Try mindful breathing. Take a long slow breath. Stop and ground yourself. We are safe here in our side of the world, even though it is hard to think of such huge suffering elsewhere.
So, remember, as events unfold in the world, we have a duty to look after ourselves and look after what happens within our own homes- we are even allowed to enjoy life.
Understanding And Navigating Seasonal Affective Disorder
By DENIS JUSTICE
Rural Community Health Worker, IRD Duhallow As the leaves start to turn and the days grow shorter, a significant number of people begin to feel the onset of Seasonal Affective Disorder (SAD), a type of depression linked closely to the change in seasons. Often kicking in during the fall and stretching through the cold grip of winter, SAD typically recedes with the arrival of spring and the warmth of summer. Dubbed informally as “winter blues,” this condition goes far beyond mere seasonal funk, affecting mood, sapping energy, and hampering everyday functioning. The precise causes of SAD remain a subject of research but include a mix of factors. These range from imbalances in serotonin, a neurotransmitter that influences mood, to the overproduction of melatonin impacting sleep and mood. Reduced sunlight during winter months can disrupt internal biological clocks or circadian
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rhythms, adversely affecting sleep patterns and overall mood. Additionally, a vitamin D deficiency, stemming from reduced sunlight exposure, might worsen existing mood disorders. Those grappling with SAD often face symptoms strikingly like major depression, marked by a persistent low mood, an aversion to activities once found enjoyable, and shifts in appetite or weight. Sleep is often disrupted; some feel agitated or unusually lethargic, and there’s a noticeable drop in energy levels. This troubling mix includes feelings of hopelessness, worthlessness, concentration difficulties, and disturbingly, frequent thoughts of death or suicide. The manifestation of SAD can vary depending on the time of year. In its winter-pattern, it’s common to experience oversleeping, overeating, weight gain, and a desire to withdraw socially or “hibernate.” Conversely, summerpattern SAD typically involves sleep troubles like insomnia, a poor appetite leading to weight loss, restlessness, agitation, anxiety, and
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even episodes of violent behaviour. Given the complexities and variations in SAD symptoms and responses to treatment, a personalised approach, discussed with your GP, remains the most prudent path for those seeking relief from the oppressive shadows of this seasonal affliction. In cases of severe distress or suicidal thoughts, reaching out immediately for help is crucial, the first step is to visit your GP who will be able to guide you on a range of helpful options available. If in distress or outside of office hours, you can contact your local A & E department. Supports: 24 hours a day for confidential, nonjudgmental support. · Freephone 116 123 · Email jo@samaritans.ie · Visit www.samaritans.ie Pieta provide a range of suicide and self-harm prevention services. · Freephone 1800 247 247 anytime day or night · Text HELP to 51444 (standard message rates apply) · Visit www.pieta.ie
Issue 103 December 1st, 2023
