A Blank Slate Media Special Section • January 28, 2022
24 Blank Slate Media Newspapers, Friday, January 28, 2022
Ask the experts: Is it more than winter blues? In this monthly column, therapists from North Shore Child & Family Guidance Center answer your questions on issues related to parenting, mental health and children’s well-being. To submit a question, email communications@northshorechildguidance.org. Question: My daughter is a mostly happy teen. Like all kids, she gets down sometimes, especially during the pandemic. But what I’ve noticed is that her mood seems to change dramatically in the winter. She becomes lethargic, unmotivated and sad. It’s a very noticeable difference from other times of the year. Is this a common thing with teens? What can I do to help her? Feeling Blue for My Girl
year cause clinical depression. While SAD typically begins in a person’s early 20s, older children and teens can develop the condition. More than simply the “winter blues,” SAD is characterized by feelings of sadness and hopelessness nearly every day. People with SAD are unable to enjoy the activities that typically make them happy; they have difficulty concentrating and are often tired and/or agitated. Two chemicals in the brain—melatonin and serotonin—are responsible for regulating energy, sleep cycles and
Dear Feeling Blue: It sounds like your daughter may be one of the six percent of the population who experiences SAD, which stands for seasonal affective disorder. While some level of winter blues isn’t uncommon, for some people, the shorter, darker and colder days that characterize this time of
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mood. During winter’s darkness, melatonin levels increase, causing sleepiness and fatigue. Serotonin, which is sometimes referred to as the feel-good chemical, is produced in greater amounts with exposure to sunlight, and we naturally get less light in the long, cold days of winter. Some people suffer from a lesser form of SAD, whose symptoms include low energy, weight gain, craving carbohydrates and social withdrawal. Some other facts: Females are about four times more likely to develop SAD than their male
counterparts. People with a history of depression are more prone to experiencing symptoms of SAD. Here are some strategies that you can share with your daughter, whether she experiences full-blown SAD or the milder winter blues (and most of these are useful tips for everyone year-round!): Get as much direct exposure to sunlight as possible. Since being out in the sun can be difficult this time of year, either due to cold temperatures or long days inside, consider purchasing artificial “sunbox” lights. Their special fluorescent tubes mimic the sun’s beneficial rays (plain lights don’t have the same effect). Keep or start an exercise routine. If it’s not too cold out and it’s a sunny day, try to walk outside to reap the benefits of being in natural sunshine—but even if you work out indoors, it will have a positive impact on your mood. Turn up the heat (between 64 and 70 degrees) and drink hot beverages. Eat healthy foods, with a focus on fruits and vegetables. That’s good advice any time of year, but especially important in
winter when your cravings for sugar and carbohydrates tend to increase. Don’t give in to the urge to isolate. Seeing friends and attending social functions are crucial to putting a damper on the blues. Keep active by engaging your creative side, whether it be taking up a new hobby or reintroducing a former favorite pastime. Encourage your child to participate in after-school clubs and other activities. Take up meditation and other mindfulness-based practices. You can find literally thousands of guided meditations on a free app called Insight Timer. Finally, keep in mind that if your daughter’s depression is impacting her ability to function, it’s important to seek help from a mental health professional—regardless of the season. During the pandemic, North Shore Child & Family Guidance Center is seeing clients both in person and remotely via telehealth platform. To make an appointment, call (516) 626-1971 or email intake@northshorechildguidance.org.
Blank Slate Media Newspapers, Friday, January 28, 2022
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Massage: A lifetime wellness resolution The holidays have come and gone, but what’s still lingering is that tension and excess stress trapped in your muscles, affecting your body including your: mood, energy and overall health. You’re already tired of trying to check off those New Year’s Resolutions, only to add to last year’s accumulated stress. How do you deal or better yet, what can you implement into your lifestyle to get your body and your life on a healthier state? Outsource! Yes, hire a professional licensed massage therapist. Whether in-office or inhome, you will reap so many benefits beyond your body just feeling more relaxed and limber from receiving massage treatments. Massage Therapy is considered to be a part of integrative medicine. It pairs well with your primary care, other treatments/ modalities such as chiropractic care, physical therapy, acupuncture to treat a range of medical conditions, ailments and/or as an alternative medicine to prevent “Dis-Ease” of the body. Note: Massage Therapy doesn’t and shouldn’t replace your regular medical care. Consult with your doctor that you are incorporating massage to your healthcare plan. Also, keep your massage therapist informed on your health so that they may better help in your healing and recovery. While massage cannot “fix” your body, it can assist you in finding ways to reach optimal health, by reducing stress and increase relaxation. Here’s how Massage Therapy can play an important role in your stress management plan and healthcare. Stress Relief Pain Management Care Enhances: the bodies immune system by stimulating lymph flow—the body’s natural defense system Improves: breathing—assisting an increase oxygenation of the blood Alleviates: tight and sore muscles, digestive disorders Assists: in prevention and treatment of injuries, recovery of postoperative healing Increases: range of motion, joint flexibility
Improves: circulation, cardiovascular health, balance, concentration, quality of life. Decreases: risk of several health issues, including: headaches, depression, anxiety, heart disease & more. As if the above benefits aren’t enough, Massage Improves one’s Mental & Emotional state. It can produce good feelings of comfort, being cared for, happiness to name a few. Just know that you don’t have to go at this wellness journey on your own. Tap into your contacts and ask for recommendations of professionals that can become part of your “Health Team” to help you improve your healthcare and well-being. Stay tuned for a future article. “Self Care Tips” Be more present (No multi-tasking) Mindful Breathing Be aware of signals from your body Movement Watch your Posture About Author: Roxanne Martinez learned the value of therapeutic touch at a very early age. Her mother taught her about homeopathic remedies, the importance of nutrition, self-care and healing. A graduate of New York College for Wholistic Ed. & Research in Syosset. Lic. Massage Therapist since 2000. Roxanne, owner of Tranquil2Go a Massage & Wellness business (Roxymar Enterprise Inc.). Additional techniques and modalities (Ashiatsu Bar Therapy, Stone Therapy, Medicupping Therapy…). She is committed to meeting and exceeding the standards of a professional therapist. For her, Trust & Communication are essential between giver and receiver to help bring the best results and promote well-being. Crafting massage treatments/sessions to release stress, tension and/or pain, to help restore homeostasis (balance) within the Body,Mind & Spirit.
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26 Blank Slate Media Newspapers, Friday, January 28, 2022
Masks: Protecting bodies and minds
NASSAU KNOLLS CEMETERY & MEMORIAL PARK
Lovely & Quaint
The Latin root word for spirit is breath. So, isn’t it sad and funny that all of the issues that we face as a society center around mask mandates, breathing, and the proximity of individuals that we might otherwise share space, laughter, and time with friends, family, and others in our society? We need to stay mindful and diligent in how we protect ourselves, not just our physical health but also our mental wellbeing. We can’t allow fear to keep us from living our lives fully. But we do need to be smart about how we go about doing that. One way to take care of ourselves is to make sure that we continue to do the things that bring us joy. Whether reading, writing, spending time outside in nature, listening to music, or dancing, find what makes you happy and do more of it. We also need to be aware of the masks we wear. Not just the literal masks that we put on to protect ourselves from germs, viruses, and other potential dangers, but the masks that we wear to hide who we are. The mask of apathy or boredom — feeling like you don’t matter, so why should you care? Or perhaps you are feeling uninspired by your work or community and have decided to resign from society?
When you stop putting on those masks, it opens a whole new world of possibilities. You can start to see the world and your life differently. For example, you might find that you are more engaged in your work or that you want to get involved in your community. Start by paying attention to the masks you wear and then start peeling them back one at a time. What do you find? How does it feel? And most importantly, what do you want to do with that information? Being mindful of our health and wellness is both an inside job and an outside job. Yes, we need to clean our environments and protect ourselves from germs, viruses, and other potential dangers. But we also need to protect our minds from the viruses of apathy, other-ism, anger, rage, trauma, etc. We can’t do it alone. We need to be in a community with others, sharing our thoughts, feelings, and experiences with each other. We are all in this together. So, let’s take care of ourselves and each other. About the Author: Keith W Fiveson is a Mindfulness-based coach, counselor, and consultant, engaged with individuals and organizations to improve resilience and performance. He lives in Port Washington.
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