FALL TIME CHANGE IS COMING

Do you dread the time change and the clocks falling back one hour?  This year, it happens on Sunday, November 3, 2024 at 2:00 a.m.

At first, it feels good to get that extra hour of sleep and some extra time to do things.  What comes along with this is a change in our body’s internal clock and fewer hours of daylight.  Shorter days, increased darkness, and colder temperatures can signal winter and hibernation mode for some people.  We can become more irritable and not like our old selves.

Is there a way to prepare for the time change so it’s easier to adjust?  There are a few things that you can do:

• About one week before “falling back” with the clock, start going to bed about 30 minutes later each night. If your bedtime is 10:00 p.m., stay awake until 10:30 p.m.  Be consistent with this and do it every day.
• Make sure that you have good sleep hygiene. Get up at the same time every day.  Set your alarm if you need help to make that happen.  Stay consistent with the amount of sleep that you get.
• Avoid taking naps during the day. This can make it more difficult for you to get a good night’s sleep
• Avoid coffee and alcohol six hours before bedtime. These can interfere with your sleep.

What happens AFTER the time change? 

Once the time change happens, you may find that your activity levels may decrease because there are fewer hours of daylight which effects your natural circadian rhythms.  A lack of activity may turn into a vicious cycle of sitting in the house, isolating yourself from others, and experiencing mood changes.  How do you know if this is situational and will pass or if you are getting depressed and need to talk to someone?

Here are some things to look out for with depression:

• Your mood is changing for the worse and you are feeling down
• You’re sleeping and/or eating habits are changing – either more or less
• You don’t feel motivated to do things
• You start feeling hopeless about the future
• You have trouble concentrating
• You isolate yourself from others
• You have thoughts about death or suicide

Here are some things you can do:

• Establish a daily routine and keep a list of things to do. Try to stay engaged with life
• Stay away from people and situations that bring you down or cause you trouble
• Use a light box that mimics daylight in your home – it helps to improve your mood
• Seek out professional help to help you sort out what is going on

What is hope and when do we call upon it?

Hope is linked with desire and anticipating better things in life.  Perhaps you are experiencing some difficulties and things have changed with your plans, your family, your health, your career, your finances or whatever it might be.  You may feel on-edge, uncertain, and/or negative about something and think that life has left you in the lurch without many options.  We humans usually don’t call upon hope unless something is awry with our lives, and it is usually only then that we begin thinking about it.

What is troubling you today?  Are you concerned that your job might end and that your finances will take a big hit?  Are you feeling groundless because you’ve just gone through a divorce?  Are you worried about the results of a medical procedure and what will happen after that?  Having hope can help, as it puts you in an emotional place that helps you feel more positive in order to cope with the problems in front of you.

So, how do you get some of this hope?

People who have hope surround themselves with people who can help them feel more optimistic and negotiate the future better.  People with hope use their thoughts and energy to focus on the things they can control.  They focus on possibilities and not so much on the negatives.  They are more resilient people and they set goals, no matter the circumstances.  Cultivating the following attributes can help you get you into the habit of having some hope when needed the most:

1. Setting and achieving goals
2. Being around positive people
3. Focusing on the present
4. Being confident
5. Keeping the silver lining in mind
6. Never giving up

Hope may seem like an elusive quality to have, but it is one that we all should strive for.  It increases your ability to face the many challenges of life and to take positive action when needed.  Allow yourself to think differently.  It will make a difference in your life.

What do the words “staying engaged” mean to you?  Consider some of the following definitions: Being interested and involved; joining or participating; and/or undertaking some action or activity.

As we age, our lives change.  And as our lives change,  we may not realize some of the changes that are taking place.  In looking back, do you recall from the past your busy life when you were working and/or raising a family?  There never seemed to be enough time to get everything done with so many competing demands.  All you really wanted was a little solitude so you could recharge your batteries and feel fresh and motivated for the new week ahead.

Fast forward several years.  You are now nearly retired or retired.  Has your life changed and do you notice you are more withdrawn?

Did you know that social isolation and loneliness can have a profound effect on your mental and physical health?  It’s the emotional distress you feel when your needs for intimacy and companionship are not being met. Loneliness is the feeling of unwanted isolation or lack of connection.  Being isolated from others is a major public health concern among older adults.  Research shows that having fewer social connections leads to a shorter life span, a higher risk of health problems including dementia, and a loss of function in terms of mobility and self-care.  This has a major impact on the quality of your life.

Why would anyone intentionally let this happen?  Becoming lonely and isolated is often an insidious process, one of which you are not always aware.  In the back of your mind, you know that something isn’t quite right but you continue to dismiss it.  Healthy aging means paying attention to both your mental AND physical health.   Awareness is your first major step in making needed changes for a better life.

So, what can be done?  (HINT: It means taking action)

Here are some suggestions:

• Make new social connections
• Get outdoors
• Visit your local senior center
• Get a pet
• Make a daily “to-do” list
• Talk to family/friends on the phone
• Talk to a counselor

The Miriam-Webster dictionary defines wonder as something extraordinary or surprising in life.

Do you remember the last time that happened to you and how that made you feel?

I remember a time when I saw a shooting star blaze across the sky just before dawn.  It was totally unexpected, and I was in awe at the beauty of what I was seeing.  Nothing else mattered in that moment, the worries of my world melted away.  I felt strangely energized by the experience and about some of the things I really did not understand about life.  Suddenly, I was part of a world that was beautiful.  It gave me a glimpse of being a part of something greater than myself.  This was a very powerful and uplifting experience.  I thought about it all that day, and even as I write about it today.  I was somehow lifted above the earth.

So how do we get more of this in our lives?  Certainly, it makes us feel good and takes us to a place where the small things in life don’t seem to matter.  Some of the ways we can find this are in nature, with the experience of art and music, the kindness shown by others, and in the mysteries of birth and death.  When we aren’t looking, awe-inspiring events just happen.  They connect us to something greater than ourselves, make us take stock of our lives, and speak to the core of who we are as people.  Sometimes these are called “peak experiences.”  On a biological-chemical level in our bodies, we become calmer, healthier, and more connected to others as a result.

Experiencing wonder in life is usually random and unexpected.  Why do you think they call great experiences “WONDER-ful”?  So, I wonder, where are you going to find yours?

Even when good stress happens in our lives, we can feel anxious.  Having jitters, or worries, is a normal part of life.  But what happens when we have worry that goes beyond a healthy response to stress?

Sometimes we start to worry too much about things and become hyper-aware of our circumstances to the point that we aren’t aware of much else.  We may even become hypervigilant, waiting for the next shoe to drop.  We may even feel a sense of danger – as if were being chased by a man-eating bear – and have high levels of arousal in our bodies that we cannot seem to turn off.  When feeling increasingly anxious, your body signals the brain and increases adrenalin to help the body prepare for a dangerous situation. It causes the body to go into “fight or flight” mode.  Breathing becomes shallow and quickens, heart rate rises, and oxygen rushes to your muscles so you can act and flee the dangerous situation.

Being in a constant state of high alert is not good for our bodies or for our minds.  Some people maintain high anxiety levels without being in a life-threatening situation and their bodies are in a constant state of high alert.  If this might be you, make a visit to your doctor who will help rule out any physical maladies that may be causing your anxiety.  You may be prescribed an anti-anxiety medication to help with some of the uncomfortable feelings associated with a heightened state of arousal.  It may also be helpful to seek out the services of a trained mental health counselor to get at the root of your anxiety.  Many times, we are unaware of emotional triggers for anxiety when it occurs.  Cognitive behavioral therapy is one approach that can help.

What is well-being and are you at peace with yourself?

There are many answers to this question, but it essentially boils down to three things:  feeling comfortable, healthy, and happy in your life.  Well-being is linked to satisfaction in life and ultimately, how you feel about yourself.  Well-being is tied to your mental health and whether you find yourself in need of a counselor to help you if you are in psychological distress.

There are three questions that help address your state of well-being.

1. Do you feel like yourself?

If you say no, or “I don’t know,” this may be an indicator that something is amiss even before knowing yourself what is going on.

2. What is missing?

If you answered “no” to question #1, the next question to ask is what is missing in your life that will help you feel like the person you know yourself to be?

3. Do you have interest, fun, and relaxation in your life?

Your sense of well-being is also dependent on your capability to explore the world around you – to live as fully as you choose.  The question to ask yourself is whether you can make room for interest, fun, and relaxation in your life.

To have good mental health, it is essential to keep in touch with your own internal world.  Most of us can keep up with the business of life – our external world – but that can become one-sided and detrimental to who we are as people.  Seeking assistance from a counselor to help you achieve inner well-being is worth the effort.  After all, your life is what you make of it.  Why not feel happier?  Try some counseling to help you through the process.

Since the COVID pandemic, telehealth has become a popular way to see your doctor from the comfort and privacy of your home.  Telehealth can either be done via video visits and/or telephone visits. Most insurance companies allow both medical and mental health visits via telehealth. It is always wise to check with your health plan first prior to having an appointment with your provider via telehealth to ensure that it is a covered service.

Telehealth is effectively used for mental health care and can be just as good or better as an in-person visit. Telehealth is HIPAA compliant, and your sensitive health information is kept private and confidential. Many clients feel more comfortable talking to their provider while using telehealth. Patients feel more comfortable, less rushed, and more relaxed while getting care at home. The other benefit is avoiding your provider’s waiting room and being around others who might be ill, thus exposing yourself to germs and viruses. Your personal privacy also is ensured because someone who knows you may come into the waiting room and wonder why you are there. Both your privacy and health are protected while using telehealth. Another big benefit to telehealth is that it saves you time and money. You no longer need to drive to your provider’s office. Because you are at home, there are no transportation costs involved and/or any wear and tear on your vehicle.

Does this sound too good to be true? Telehealth visits are advantageous to most people and can be a life saver in terms of convenience, cost, and effectiveness. COVID has really changed the way that health and mental health care is delivered. Ask your provider if you can try it out and see for yourself how easy it can be.

If so, this is a heartbreaking event to go through. The emotional pain you experience can be intense and you may not understand what is happening.

Losing a pet can be a devastating loss, especially for people who rely upon their pets for companionship and their sense of well-being. People and their pets often have an amazing bond – and when they leave us – their loss can be overwhelming.

Sometimes, feelings of grief and loss can be hard to manage. Grief has many manifestations, and you may feel isolated and alone when your pet dies. The void that is felt by their absence in your house is often evident. You may feel numb, sad, depressed, anxious, angry, guilty, confused and/or have an overall sense that you are lost in life. In addition to this, family and friends may unknowingly minimize what you are going through because an animal died and not a human being. Losing a pet is often associated with grief that is disenfranchised because other people do not understand the attachment that you had to your pet. What does disenfranchised mean? It can mean that grief associated with losing a pet is not well-accepted by societal norms and that it is minimized, misunderstood, and/or disregarded by others. This may intensify the difficult emotions that you already have surrounding your loss. You may be questioning yourself and what you feel, thus alienating you from getting the support that you need.

There are many websites that can help you with your grief, to name a few: grief.com, petlosspartners.org, and healgrief.org. There are also several Facebook groups and chatrooms such as rainbowsbridge.com that help you find the support you need while grieving. You may find it helpful to reach out to a trained therapist who can help you with your grief and move forward with your life after the loss of your beloved pet. It is best to do this when you are having difficulty with your grief and unable to function in your life as well as you once did.

Do not make a go of it alone. Find ways to reach out to others who understand what it is like to lose a pet.

Have you been feeling sad lately, especially since the winter weather is upon us?

Do you usually feel sad or is this something that has cropped up since the days are getting shorter with
less sunlight? What is sadness, anyway? It is an emotion that you can have, bringing with it feelings
such as disappointment, disinterest, a low mood, helplessness, and hopelessness, to name just a few.
Seasonal Affective Disorder (SAD) is a real thing. It can happen when the seasons change and there is
less sunlight during the day. People can become less active, feeling like they are cooped up in their
homes. Seasonal changes can impact the way people think, feel, and act. It is as if you are a different
person, a person who is negative, withdrawn, and unable to enjoy life as you did just a few months ago.
If you notice that the way that you feel begins to change and improve when spring arrives, then you may
be suffering from SAD.

So, what is SAD? The type we are talking about today is known as winter-pattern SAD. Some people
may experience SAD during other seasons of the year for differing reasons and not related to the
amount of sunlight they get. However, this is not as common as winter-pattern SAD. Most people
experience SAD in the winter months. SAD is a type of depression with a seasonal pattern having some
of the following symptoms:
• Feeling depressed
• Losing interest in activities you once enjoyed
• Changes in appetite and/or weight
• Sleep changes
• Feeling sluggish or agitated
• Trouble concentrating
• Feeling hopeless or worthless
• Social withdrawal
• Anxiety
• Having thoughts about death or suicide

Many people have SAD but they do not know it, especially when living in Northern climates. People living
in New England and Alaska are much more likely to develop SAD than people living in Florida. SAD
happens when some of our brain chemicals do not function properly and this affects our mood. There
are several treatments for SAD, such as light therapy, mental health counseling, medications, and
nutritional supplements such as Vitamin D.

If you think you are experiencing SAD, your first step should be to discuss this with your health provider
and get some counseling to get you through a challenging time. Taking medication and talking about what is going on in your life can help to improve your symptoms and feel supported. It can also prevent some of the more severe symptoms of SAD from occurring and feeling more able to take control of your life.

As you get older, it may be difficult to sleep uninterrupted throughout the night.  Does this mean that something is wrong with you?  Not necessarily.  Changes in physical and mental health, activity levels, and medications all can lead to sleeping pattern , and activity levels can contribute to sleeping pattern alterations that are due to aging.  As one example, you may find that you are less physically and socially active than you once were.  This may tempt to take a nap during the day when feeling that urge.  And taking a nap can interfere with nighttime sleeping.  Or it may be that you are taking some medications that make you drowsy during the day and disrupt your sleep at night.  Despite the changes that are taking place in our bodies, there are several things you can do to get more restful sleep.  They may sound easy to do know that it is going to take perseverance and practice on your part to make them work.

So, what are some of the things that will help?

• Set a sleep schedule. This means going to sleep and getting up at the same time each day.
• Turn off all electronics at least one hour before going to bed.
• Find a relaxing routine before going to bed. This could be reading, meditating, or listening to some music.
• Have your doctor evaluate your medications to determine if any might be interfering with your sleep.
• Avoid naps because they make it harder for you to fall asleep at night.
• If you have pain that keeps you up during the night, talk to your doctor. Do not put up with it.
• Avoid large meals, alcohol, and caffeine several hours before going to bed. These can interfere with your sleep.

Sleep is vital to your well-being.  If you follow the above recommendations, you will improve the quality and quantity of your sleep.  Aim for 7 to 8 hours of sleep per night and you will feel more energized and ready to face the day.