Reverse SAD “or summer SAD” is a less known version of Seasonal Affective Disorder.

The dark days are behind us as we move into spring/summer with the arrival of long pleasant evenings. For most, this is enough to lift our moods but for those with reverse Seasonal Affective Disorder, this is not the case. For those, the longer days create more sadness.

Season Affective Disorder is a depressive disorder that relates to the changes in seasons. This condition is mostly associated with winter which makes sense, as the days are grey and shortened. These dark and damp days provide the perfect atmosphere for low moods and depression to manifest themselves in our moods.

Mental health experts say that the opposite can occur; SAD isn’t just a winter illness. It is thought that 10 % of people experience Seasonal Affective Disorder in spring and summer.

The cause isn’t formally understood, but there are factors believed by professionals that bring on the onset of depression during the spring/summer months.

Longer Days

It has long been speculated that the onset of symptoms directly results from longer days, humidity, and an increase in temperatures. In comparison to winter, dark, dank and short days, our bodies produce lower levels of serotonin which can result in symptoms of depression. Switch this to when things start warming up and our levels of melatonin (which play a role in sleep and mood) can be thrown out of balance.

Feeling Unbalanced

Longer days and shorter nights also bring a different mood. Many people feel in higher spirits due to the warmer temperatures and sun exposure. If you have experienced depression you may be more vulnerable to seasonal bouts of low mood for what appears to be little or no reason. If you feel a sense of imbalance and a different level of happiness to others, you may have feelings of anxiety and guilt for not partaking in their happiness. This could be a precipitate of summer SAD.

 

Allergies

It has been suggested that allergies can play a large role in the impact of a person’s mood. Frustrations, feeling under the weather and being tired are typical symptoms that contribute to low moods. Typically, hayfever with the increased levels of pollen in the warmer months could be what triggers summer SAD.

Symptoms tend to be mild during early spring but are known to increase as the season progress. Whilst winter SAD focuses on low energy and light, summer SAD symptoms tend to centre on agitation and irritability.

Typically, people with summer SAD have trouble sleeping, poor appetite, anxiety, and agitation. Currently, there is no treatment for summer SAD, but that doesn’t mean we cannot help ourselves and others.

Sleep in a darkened room

As insomnia related to lighter nights is a key symptom, block out as much sunlight as possible when you go to sleep.

Exercise

Exercise is a natural way to relieve stress and anxiety. Although you may not feel able to exercise, a short walk outside can decree symptoms and improve overall mood.

 

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There will be, at some point in your life, a need to present. This may be in the form of your job or voluntary role. Even before you secure that position you present yourself for an interview. Whilst all the best-laid preparations ensure that you are clear on the subject matter presentation anxiety can still hold you back.

Here are my top tips for ensuring your presentation goes as smoothly as possible:

1. Get out of your comfort zone
Make it a goal to practice your presentation skills using a subject you know well. It is a good idea to role-play using friends and family as your audience. This will help you to relax and enhance your communication skills whilst not being under pressure.

2. Do your research
Being prepared is the best way to reduce anxiety levels. Allow yourself plenty of time to research the facts and make note of reputable resources so that you can direct your audience to them should they ask a question you do not know the answer to.

3. Save, save and save again
Always save your work in more than one location. It is always good practice to email yourself the documents should anything go awry, that way you will always have a copy of your work.

4. Work through the distractions
Distractions are unfortunately an unavoidable thing when it comes to presentations and knowing how to handle them will help to reduce your anxiety. People will always turn up late, talk, wander in and out and generally cause disruptions. The key to managing those situations is to continue with your presentation and act like they aren’t happening.

5. Get plenty of practice
The more you run through your presentation the more relaxed and confident you will feel. Invite people you know to hear your presentation. Practising in front of a mirror or imaginary audience will also help. Sometimes recording yourself to playback can be useful in managing time and pace.

6. Anticipate audience questions
This is the part I fear the most. Doing extra preparation including having resources to signpost those who require more information is always a safe bet. Should you be asked something out of your remit simply ask for their details and you can email them later.

7. Know where you are going
Have a trial run before the day to ensure you know how to get there, the parking and how long it will take. Another step I have taken is to see the venue, so you are aware of the scale of the room and the potential numbers attending. By doing this you will also lower anxiety levels because you will be familiar with the location.

Follow these steps and you will notice a reduction in your anxiety and stress levels.

For more information and support on presentation anxiety, please contact us on 01803 500300 or email reception@devonclinic.co.uk

Excessive hand washing, from fear of contamination, is one of the most common forms of OCD-Obsessive Compulsive Disorder. OCD is not something that is “cured” but symptoms can be significantly reduced through CBT-Cognitive Behavioural Therapy-a type of Psychotherapy.

CBT can be very challenging for those with OCD as therapists may expose them to experiences that directly confront their fears. For example, one effective treatment for a person whose fear is contamination may involve putting their hands directly onto a public floor. The idea behind this is to learn that you can tolerate things that you previously would have shied away from.

“Exposure and response prevention” is the technique used in CBT. Exposure refers to a specific exercise that intentionally evokes anxiety and other distressing emotions in a patient. This helps them learn how to endure and tolerate those feelings increasing them to be able to expose themselves to things like dirt and dust. Response prevention refers to reducing and eliminating behaviours such as repeated hand washing and turning lights on/off.

A typical session may be getting the patient to hold the door handle or a period and asking them to describe their feelings. The patient might say that they think the door handle looks clean or they know that after the session they can simply wash their hands. This is not the point of the exercise. The idea is for them to imagine the worst-case scenario-perhaps that lots of sick people have touched that door today or that it hasn’t been wiped down for a long time. Patients are asked this because they can experience feelings in a safe way and learn that they can manage them without fleeing the situation. After a couple of minutes have passed patients tend to realise they don’t feel so anxious anymore because nothing negative has happened.

By creating a tolerance to thought hazards you can remove their negative impact and create a calmer and happier place. Of course, this does not happen overnight or within a week, but over time with support and continued therapy those once persistent thoughts will become quieter and quieter before becoming a vague memory.

 

If you would like support with OCD contact us today to discuss how we can support you.

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Sometimes it’s late evening or almost time for bed but you know you won’t be able to sleep because you’re feeling peckish. What are the best foods you can eat that won’t ruin any healthy eating plan you are on? Here are a few ideas you might like to try:

Bowl of Berries

Berries are full of flavour, fibre, minerals, vitamins, and antioxidants. In other words, a handful of berries will make a nutritious choice for a late night snack.

They can be delicious served plain or topped with yoghurt or low-fat creme fraiche. Opt for seasonal berries when you can for the best nutritional value but any berries will make a great choice.

Bowl of Cereal and Milk

The best night-time snacks should be easy to digest and quite light. A great snack would be something with plenty of carbohydrates because they digest easily. The above protein and fibre combination gives a perfect midnight snack.

The cereal provides you with some fibre, vitamins, and minerals, and it’s also good for those with a sweet tooth. Remember this is a snack, not a meal, so watch your portion size and remember to factor this into your overall calories for the day. Substitute the cow’s milk for soya, rice, hazelnut or almond milk for a healthy variation or to accommodate any specific dietary requirements.

Cheese and Crackers

A quick and easy snack that is guaranteed to hit the savoury spot. The cheese will provide you with protein and whole grain crackers are a good source of fibre.

You will need to keep a close eye on the portion size though so you might want to buy a cheese slicer to help slice any hard cheeses thinly. Add some fresh fruit such as a few grapes or apple slices or even raw vegetables if you need a more satisfying snack.

Fresh Fruit and Nuts

These are an ideal snack at any time and but eaten at night they will keep your hunger at bay so that you can fall asleep more easily.

Fresh fruits contain lots of flavour, fibre, and vitamins. The nuts add minerals and a little protein, so the combination is a nourishing combination that will keep you satisfied so you can fall asleep.

Perhaps try an apple with a few almonds, a banana, and a few pecans, or a pear with a few walnuts. If you don’t have nuts in your store cupboard, you can spread peanut butter on banana slices or dip your apple slices in almond butter. If this butter is too solid and thick for dipping, melt a tablespoon or two of it in a microwave-safe dish and microwave for 30 seconds.

Fresh Vegetables and Dip

You might fancy something crunchy late in the evening. In this case, fresh vegetables are ideal. They are full of minerals, vitamins, and fibre, and take a while to eat, so are great if you have an attack of the munchies during the evening. Choose your favourite vegetables and slice them up and even add some sliced fruits to add variety. A light dip such as salsa (check the sugar content) will give you a healthy and satisfying snack that won’t break the calorie bank.

Peanut Butter and Jam Sandwich

 

Remember eating this as a child? Then enjoy eating this late evening snack to feel young again. Use wholegrain bread and spread on some Peanut Butter and Jam. If you prefer Cashew Butter or Almond Butter then go ahead.

Any fruit preserves will work well with the Nut Butters and there are plenty of low-sugar versions available. Also, you might want to try swopping the jam for chopped dried fruit for a healthier alternative or some fruit such as sliced bananas or strawberries. Experiment and find your favourites.

Oatmeal or oats

Oatmeal is warming, soothing, an excellent source of fibre and good for reducing cholesterol.

Whilst Jumbo oats have the highest fibre content, and some say the best flavour, they take slightly longer to cook. Rolled oats are easier and quicker to prepare so may be the best option if you want something quick and easy. Whichever is your choice, you could add some fresh or dried fruit or a few nuts to your oatmeal and you will have a nice, healthy evening snack.

Popcorn

Popcorn is a whole grain and is quite low in calories but high in fibre. Be aware though that there are several pre-popped varieties around that are loaded with butter or sugar so, as always, read the labels.

You can make your own popcorn with a drop of oil, a brown paper bag, and a microwave. Place 100g of un-popped popcorn and one teaspoon vegetable oil in a bowl and mix until the kernels are coated, and then sprinkle with 1/2 teaspoon salt. Pour popcorn, oil and salt mixture into your brown paper bag and fold the edge of the bag over twice loosely but don’t seal. Place the bag in the microwave and cook at full power for about three minutes or until the popping slows down to about one or two pops per second. There will always be some un-popped kernels, but if you wait for too long, the popcorn will burn.

Turkey Sandwich

Wholegrain bread is the healthiest option here. The turkey will give you protein and the bread will give you fibre. You might want to add some salad leaves for a little bit more flavour. Don’t add extra calories with Mayonnaise try Mustard instead.

Yoghurt and Fruit

There are some great zero fat yoghurts on the market but check the labels as they may be high in sugar.

Yoghurts are a great source of calcium, protein and probiotic bacteria. You might want to choose plain yoghurts and flavour them with fruits and nuts.

If you are looking for additional help with inch-loss or need some more advice on healthy nutrition please contact the Devon Clinic on 01803 500300 to book an appointment.

 

 

 

There are numerous eating disorders but one that many are not aware of is Pica; the desire to eat inedible objects. A person suffering from Pica craves objects that are not normally consumed. It is rare but also very dangerous. Cravings can range from eating from calk to cushion stuffing and hair to plaster.

The name Pica derives from the Latin, magpie a bird that is renowned for eating just about anything.

The National Library of Medicine discovered that this syndrome is more profound in children aged six and under (10-32 %). This is not to say that older children, teenagers, and adults are excluded from developing this syndrome.

 

Symptoms of Pica Syndrome

 

The main symptom of Pica is the eating of objects that are not food-related. These substances may contain harmful chemicals or bacteria which are detrimental to health. Upon consumption, these objects and substances can easily damage the gastrointestinal tract resulting in bowel problems. Other symptoms may include; concerns about weight gain/loss, irrational fears regarding food and exercise, anxiety, depression and mood swings.

Diagnosis can be tricky, and it is not often diagnosed until the person has ingested these objects for a substantial period. Early intervention can greatly reduce the severity of the eating disorder and prevent long-lasting health complaints. It is important to seek medical advice as soon as possible.

 

Treatment for Pica

 

Like many eating disorders, there are no laboratory tests to define the diagnosis. Generally, diagnosis is made by taking a clinical history of the patient detailing their behaviours and consumption habits. Additionally, certain physical tests are carried out to ensure that there are no deficiencies in the body that may cause the cravings and desire to eat non-food substances.

Pica syndrome may be a rare condition, but it is a serious one with potentially deadly consequences. Seeking support early on can really save a life.

 

If you or someone you know would like further support and information, please do contact us.

 

We all get stressed from time to time and the option of merely escaping isn’t always there but there are things we can do to help reduce the levels whilst at work.

 

1. Take a walk

We all know that regular exercise helps to reduce stress so take a brisk walk for 10 minutes during your lunch break.

 

2. Keep the desk clean

Research has proven that having too many items in our visual field can dramatically decrease production levels. It is also a good reason to have a clear out of all those files and cups.

 

3. Music

Create a playlist for when you perform tasks. Studies have shown that listening to music can increase motivation levels. For example, upbeat music can be energizing whilst slower tracks allow time for detailed thinking.

 

4. Remind yourself why

During the daily stressors of working life, we forget why we are even doing this job. Take a moment to think of your goals and reasoning behind choosing this position.

 

5. Plantlife

Several studies have shown that having a plant/s in your working area decreases stress, environmental toxins, and anxiety.

 

6. Breath and stretch

Deep breathing increases the supply of oxygen to the brain and stimulates the body. Tension is often felt in muscles causing pain. Try tensing and relaxing them and moving around your environment.

 

7. Hydration and nutrition

Sure, the coffee keeps you going but it also can be dehydrating so make sure you have fresh water between those cups. Also, ensure you have plenty of healthy snacks close by to prevent filling up on sugar which can cause burnouts.

 

8. Notice and act on stressors

Is there something really bugging you at work? Is the software or colour scheme sending your levels up? If so, talk to someone. Granted not all changes can be easily implemented but if the smaller things can be changed it would reduce the daily stress.

 

The Devon Clinic can help with reducing your stress levels, contact us today!

 

 

Emotional distress can come out in many forms, not all of which we think of as having been affected. The list below gives seven examples of signs/symptoms of emotional distress. It is important that you seek professional advice if you feel any of these apply to you or someone you know.

 

 

 

1. Overly Emotional

It isn’t unusual that when we are emotionally fragile we become more sensitive to situations. If you find yourself crying at something you wouldn’t normally be upset over, or you become enraged at something that normally wouldn’t affect you, it could be an early warning sign of tiredness and that you are overdoing things. Take a step back and give yourself time to assess the situation(s) that have caused you emotional distress.

 

2. Overworking

The evidence is clear that overworking causes stress and illness, but it may not be so clear that being under stress can cause overworking. Think about that for a moment you have a deadline on the horizon and a lot of work to complete. The working day is over, and you have yet to complete the days’ itinerary. What do you do? Remain working or worse still take your work home until you find yourself working in bed at 2 am instead of sleeping? Perhaps you work long hours to avoid family and social situations. Maybe you are blocking out your inner conflicts. Is it time you gave yourself a break? Take your days off, book a holiday you don’t even have to go anywhere but a break from the office will do you good.

 

3. Snapping at the small things

When we are stressed our resilience levels drop. We recognise this when we are tired and become irritable and crabby. Anger is an emotion that more easily erupts compared to sorrow when we are stressed. As with any illness, the changes in a person indicate that something isn’t quite right. Detrimental changes in behaviour or character is a sure sign that you need to stop and evaluate what has changed and what needs to improve. There is a wide range of techniques that can help with this such as taking time off, creating a personal space where you can be alone for ten minutes a day, removing yourself to cool off when things become heated, talking, and keeping a journal.

 

4. Mood swings

When you experience someone flying off the handle with little or no reasoning it is a red flag that something isn’t right. It may be that you are unaware of the cause and are just feeling overwhelmed. This can turn into a loss of perspective and feelings of despair. Thinking that you are lost and out of control can often feel like entrapment.

When internal security is lost, it is often reinstated by way of controlling the external environment including people.

The simplest way, and often the most challenging, is to share your feelings with someone who can help you regain your perspective. The danger is isolation because there will become a point where things take a dark turn or built up frustrations become anger. We all have limits; everyone’s level is different and there is no level you should adhere to. Talking about these feelings can help us gain a better perspective of ourselves and equip us with mechanisms to enable us to cope better.

 

5. Loss of purpose

Having a strong sense of purpose bring much positivity to our lives and gives us a higher level of self-esteem and worth. Most of us enjoy that feeling of being valued and accomplished even if the task is small. Pleasure in every area can diminish if we lose our sense of purpose. Pleasure and our drive are dependent on our psychological health being in a stable place. When you feel you are losing your sense of purpose it is time to evaluate where you are in your life. This is not the time to engage in new pathways however temping the reward might be. The time is for you, you need to be the master of your own purpose.

 

6. Feeling unappreciated

Not feeling understood or appreciated can lead to a spectrum of emotions including resentment, frustrations, loss of confidence and lowered self-esteem. Of course, we all have and will have times when we feel unappreciated, but when you feel this on more than the rare occasion and often without true reasoning, you need to talk to someone. A person that is in a good place will often look internally for approving comments but a person who is fragile will seek others’ approval for the things that they do. Fundamentally, being appreciated for what we do and who we are helping our confidence, but no amount of reassurance will help a person who is not well enough to hear what is being said. Depression is a serious illness and must be treated as such. Seeking support is vital in stopping the negativity from running out of lives.

 

7. Becoming over-controlling

When we lose our internal security we often try to reinstate it by controlling things externally-children, partners, environment. An example is managers who face looming deadlines; they will often take the pressure and stress out on fellow workers to feel they are validated and in control of the situation. Similarly, fixing your routine can develop when you become stressed, creating a sense of familiarity and control. This is a poor way of solving the problem, instead, recognise the patterns and symptoms and deal with the insecurity to establish healthy work and life patterns that focus on your pleasure.

 

 

Each one of these difficulties can result from one or many causes thus treatment in finding the source is varied. A good place to start is stepping back and evaluating your daily life. It is also recommended that you speak to an external person such as a counsellor or therapist because these professionals are equipped with the tools, knowledge and experience required to get you back on the path to a successful and fulfilled life.

 

Should you wish to talk to someone The Devon Clinic has an array of talking therapies to help you discover how to gain inner peace. For a free, no-obligation discussion please contact us.

 

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It is an odd statement to say but sleep has become a real trend of late. It seems everyone is attached to a device that tells them exactly how much they are getting. 2017 saw the birth of clean-sleeping‚ along with a plethora of technology to ensure you get those precious eight hours, but by creating such rigid rules for sleep making you worse?

 

Putting a number on how many hours of sleep we should get isn’t realistic, she says. When we talk about, good‚ and bad‚ sleep we create fear about something that is as personal to us as a fingerprint. This constant concern about not getting enough sleep can cause you to actually lose sleep.

Dr Petra Simic, Clinical Director of Bupa Health Clinics

 

So, if we are not sleeping well naturally and the gadgets are not helping, what are we to do? The answer lies in your habits and ignoring any trend.

 

• Binge-sleeping

A full night’s sleep every night is, of course, the goal but, for most, this is unrealistic. When you get the opportunity to for a good long sleep, take it. Recharge those batteries with an early night or a long lay-in at the weekend/holidays. Regular sleep binges will help your body to repair, so never feel guilty for those extra hours.

 

• Anti-track Yourself

Today we count everything from calories to steps, and overall, this is beneficial but putting a number on sleep can increase anxiety about not getting enough. If you struggle to nod off, or find that you wake up during the night, whatever you do, do not check the time. By checking the time your brain automatically calculates how long you have left until you need to get up and determines how tired you will be that day.

 

• You Are Not Everyone

Resist the urge to compare your sleep with others. Everyone requires different amounts and at different intervals. You sleep what your body requires and ignore what everyone else does.

 

• Don’t Race To Bed

Come the evening we naturally start to relax and feel sleepy. We suddenly realise that it is time for bed and rush to complete our routine before we get into bed. Stop! This habit is filling your body with adrenaline which makes it harder to drop off to sleep. Prepare before you sit down to relax. Do the dishes, the morning prep and put on your PJs first, then, when you become sleepy you can simply go straight to bed.

 

• Holistic Help

If you struggle with sleep, or even if you just want to discover a better way to relax, contact your local alternative health centre. They can help with massage, relaxation, breathing, meditation and positive thinking.

 

• Naps

They may be hard to work around work but short naps of 20-30 minutes especially in the early afternoon have been proven to increase performance. Naps do not work for everyone and for some, can increase sleepiness or leave them awake late into the night. Remember that naps are not a replacement for night sleeping.

 

 

For most children celebrating Christmas, it is an exciting time of year, but for those with Autism and their families, it can be an extraordinarily challenging time of year.

The simple joys such as opening presents and sitting down to the turkey roast can become flashpoints for those who place huge importance on their routines.

So, how do families with Autistic children make it through this period?

 

 

For Dave and his 9-year-old son Daniel, it is a cautious time of year that must be handled delicately.

“All the adverts come out and people start visiting, he cannot understand nor make sense of it. The house looks different, cards and decorations everywhere, and he defiantly acts differently to his usual character. He likes to lock himself in the sanctuary of his bedroom, a place where nothing changes. On the big day, we have learned not to overwhelm him with gifts.”

 

Previously the family tried to get Daniel to sit down and open all his presents, but he did not cope with the pressure and became very upset. In the end, it took him a week to open his presents. The family is unsure that Daniel comprehends Santa Claus as he finds the character frightening, or that he even understands what Christmas is.

The family says it is difficult for their son to explain what he would like for the big day, leaving them feeling guilty as their other children get what they ask for.

 

Christmas dinner is a challenge for Daniel too as he fears consuming solid food after having acid reflux as a baby.

 

“This year he might eat something pureed down or chopped very fine.”

 

The family told us that people often say how sorry they are/feel that our son has a disability, and how hard it must be for us.

 

“Yes, it is a challenge at times but as he grows and develops, we learn what works best for him and our family. We do not want nor need pity and words of apologies. Daniel is our boy, he is not special because he has Autism, he is special just like his sisters because he is our child.”

 

If you would like more information do contact us.