Archive for the ‘depressio’ Category

Three Tips for Managing Holiday Madness

Man in Santa Claus hat loooking depressed about his finances

Have you noticed that the winter holidays are starting earlier each year?

Even as days grow shorter and colder, calendars are filling up with all kinds of festive events and obligations. While our wallets aren’t getting any fatter, marketing for the “big” winter holidays is inescapable. We’re bombarded with ads and invitations to buy, buy, BUY. A whirlwind of parties, shopping, eating, and visiting families engulfs us. It all takes an emotional toll even as they allege good times.

Most creatures practice some form of hibernation during the winter months. In contradiction to nature, we humans rev up the action. You can protect yourself from the physical and emotional stress by following these simple steps:

  1. Learn to say no. It’s not mandatory to:
    1. do everything (Try, “Oh, jeez. Looks like I’m already committed then.”)
    2. see everyone (The above idea can work on this one, too.)
    3. eat whatever is offered (Choose what you really, really want and go for small amounts.)
  2. If you’re experiencing the anniversary of a loss in November or December, give yourself time to grieve.
  3. Try going a week without the newspaper, television, or social media… okay a day. A vacation from advertising and news can make a big difference in how you feel.


But if, for whatever reason, the season gets you down…don’t be afraid to see a professional. Help is always available. If I can’t help I’ll do my best to provide qualified referrals.

Addressing ADHD: A Whole Person Approach–video series


• Are you someone who fears the clock? Does it seem like you don’t have enough time to do what needs doing?
• Is losing and forgetting and issue for you? How many times have you lost your keys? Cellphone? Umbrella? Mind?
• Are you terrible at delegating — whether to other people, or to technology.
• Is procrastination an issue for you?
• When you do begin a task, are you likely to get sidetracked?
• Are you more likely to focus on your failures and overlooking your successes?
• Have you been criticized by others for your behaviors?
You may have Attention Deficit Disorder–ADHD. Coaching is one way to get the support you need to address your challenges. But there are others. Find out what other professional have to offer in the Addressing ADHD video series on YouTube.

Overwhelmed? Stick a Needle in it.

As an acupuncturist Marie Bowser gets to help people shift out of a state of stress and into a state of balance with acupuncture and herbs.

“This shift from “fight or flight” to “rest and digest” allows body systems to operate more efficiently, including brain function, focus and mood. Whether you have an ADHD diagnosis, or you just have a lot on your plate and feel overwhelmed, there are additional things that you can do ON YOUR OWN to further enhance focus and reduce stress.”

“NOURISHMENT: When we forget to eat, blood sugar drops, cortisol levels rise and a stress response is triggered. One of the most important things that you can do to improve mental focus and calm the nervous system is to eat regular, nourishing meals. If remembering to eat is a problem for you, make sure you’re setting a timer or electronic reminder.”

“SLEEP: Sleeping gives the body an opportunity to integrate information and recover from stress. If you are struggling with following through on your vision and to-do list I highly suggest getting 8 hours of sleep and ideally falling asleep by 11 P.M. If you get too little sleep because of insomnia, this can be addressed with acupuncture and herbal medicine.”

“MEDITATION: Meditation is my favorite prescription for reducing stress, re-setting the nervous system and creating focus. “Insight Meditation” and “Transcendental Meditation” are systems that do not require that you “control” your mind and might be easier to learn. Taichi, qigong, yoga and running also elicit a meditative state. My personal favorite meditation technique is knitting.”

“Nourishment, Sleep and Meditation are just a handful of lifestyle shifts that I advise patients to incorporate in order to improve mental focus and mood. Certainly, having support from a coach or acupuncturist can help you to incorporate these things and make bigger shifts in your health and experience.”

Find Marie Bowser, LAc, Dipl OM at Solano Avenue Acupuncture
1498 Solano Avenue, Albany, CA 94706

ADHD, Depression and the Exercise Cure

Fitness trainer, Susan Reeds shares how exercise helps with depression. Take a look:
“I live with depression. It runs in my family. Though they would never admit it, my mother, grandmother, and untold generations before us have had it, wound intricately into our DNA like blue eyes and incorrigibility. The problem is that I grew up with the mistaken belief that depression was less a disease than a moral and spiritual failing. And so I hid it, like so many parts of my personality. I coped, laughed it off, and tried to be a good, moral person. I’m sure you know how that works out. Stuffing something down always forces it to the surface in unfortunate and public places. It made me sick and overweight.
At times I have used medications to break through the cloud of sadness and despair. Since I discovered fitness, I have managed it with a regular routine of almost daily exercise. Dozens of scientific studies concur: exercise releases endorphins, promotes better circulation and muscle tone, improves sleep and self-esteem, and is an effective treatment for mild to moderate depression. Often people with ADHD suffer from depression because of the contact frustration of having to work harder to function in their daily lives. Often people with ADHD are misdiagnosed with depression first. Rather than treat the depression, many experts believe that helping the person with ADHD can alleviate symptoms of depression. Exercise has also been shown to be incredibly effective in treating ADHD by raising the levels of dopamine and norepinephrine, which help with cognitive function. Activities like hiking and trail running, mountain biking and martial arts stimulate the brain/body connection, improve balance, and keep the brain continually engaged. I’ve experienced first-hand how a regular fitness routine has helped boost my mood and settle my brain. I also use other tools for helping my brain reboot – healthy diet, rest, acupuncture, a certain level of order in my physical universe, spending time with loved ones, my quirky sense of humor.
The journey we are on, as individuals and as a community is not the road to “perfection” but becoming more whole and balanced, more of who we are supposed to be. I struggle, just as you do, to find balance, find a way around obstacles, break through barriers, and in the end, become more of the human I am meant to be.”

Susan Reed is a personal trainer, certified through the American Council on Exercise (A.C.E.). She has been training groups and individuals since 2003. Her website is