Loss is an incredibly difficult experience, whether it is the death of a loved one, the end of a relationship, or the loss of a job, we all must learn to cope with grief and loss eventually. It is a natural part of life, and, while it is rarely easy, there are many ways to cope with grief.
Normal grief occurs when we experience a loss that is natural and orderly. The peaceful death of an elderly family member or transition into a planned retirement are examples of experiences that induce a normal grief process. IT is important to understand that no matter what your loss, there is no right or wrong way to grief. 
Everyone processes grief differently, and it is perfectly normal to experience a wide range of emotions. It can be helpful to talk with family or friends about your feelings, and seek counseling if needed. It is also important to be patient during the grieving process and allow yourself time to process and heal. 
There are several coping strategies that are helpful in processing and dealing with normal grief. Exercise, journaling, spending time with loved ones, and talking about your feelings are all excellent methods of managing the emotions that come up during a grieving process. Being mindful of your thinking patterns, and watching out for ultimatum words like "never", "always", "nothing", "everyone", can be helpful in identifying when your thoughts might be unrealistic or exaggerated. Challenge these thoughts with more reality-based ideas. For example, a thought like "I will never be the same" can be challenged with a more positive, reality based thought like "This experience has changed me, but I will learn and grow from this." 
Be sure to take adequate time for yourself, get plenty of rest, drink water and eat regular healthy meals when you can. Avoid short-term unhealthy outlets like alcohol and a lot of screen time. While a little distraction can help us regulate, too much can actually get in the way of a healthy grieving process.
Finally, it is important to remember that grief is process that is often confusing and non-linear, and it is OK to not be OK. Seeking support and comfort during difficult times is important. By establishing healthy coping strategies and keeping support, it is possible to accept your loss and step into the new circumstances of your life, whatever that may be.
If you feel like you are struggling to access coping strategies, or need additional support, please contact our office to learn more about both group and 1:1 therapy options at (916) 474-9325 or therapy@heartwisetherapy.com. 

Have you noticed that you have been feeling more down as we move into the winter months? Although mild changes in mood are normal while adjusting to seasonal changes, if you have been feeling especially down during the winter months, it might be time to consider whether you have Seasonal Affective Disorder (SAD). SAD is a type of depression that comes and goes with the seasons, usually becoming more severe during the winter. SAD affects about 10 million Americans. 
The primary mood symptoms of SAD include depression, anxiety, and apathy. People with SAD may feel hopeless and unmotivated, struggle to concentrate, and notices changes in sleep patterns (either being unable to sleep or sleeping too much), and withdrawing from social activities and normal routines. Physical symptoms can include changes in appetite, weight gain, and over-sensitivity to cold temperatures. 
Although the exact cause of SAD is not known, it is believed to be related to changes in the amount of daylight we are exposed to. For many people, the lack of sunlight and reduced exposure to natural daylight can adversely affect their mental and emotional well-being. Additional contributing factors may include an imbalance of the hormone melatonin, reduced Vitamin D3, genetic factors, and other environmental factors. 
Fortunately, there are effective ways to treat SAD, both on your own and with professional assistance. Phototherapy is one of the most popular treatments for SAD. It involved exposure to artificial intense white light, typically delivered via a light box, which helps to mimic natural outdoor light. Light therapy can help reset the body's clock, allowing sufferers to stick to healthier sleep patterns. There are also alarm clocks that mimic a sunrise by slowly increasing light, allowing you to wake up more naturally, even when it's still dark outside in the early mornings.
Exercise is another key treatment for SAD. Physical activity can help boost neurotransmitters, releasing endorphins into the body. This helps to reduce symptoms of depression, as well as heal the body and mind. Additionally, regular activity can help you restore a more healthy daily rhythm.
You can talk to your therapist about cognitive-behavioral therapy (CBT). This therapy works to explore the connection between your thoughts and behaviors and how they can impact SAD symptoms. The goal is to understand and challenge negative thoughts or feelings and behaviors associated with SAD.
Finally, anti-depressant medications like SSRIs can be prescribed by you primary care doctor or psychiatrist to help manage SAD symptoms. Although these medications can take some time before noticeable improvements are seen, they may still be helpful in the long run. 
If you suspect you have SAD, speak to your mental health provider, or you can request an appointment with one of our clinicians by emailing therapy@heartwisetherapy.com.