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Depression

The Therapeutic Slopes: Exploring the Mental Health Benefits of Skiing and Snowboarding

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Original blog post from March, 2024:

Downhill skiing represents one of the most popular winter sports worldwide. Over 2,000 downhill ski areas are spread across 67 countries with an estimated 400 million skier days annually (Vanat, 2018)

Skiing and snowboarding are not just thrilling winter sports; they are also powerful ways to boost your mental well-being. The combination of crisp mountain air, breathtaking scenery, and the adrenaline rush of gliding down snow-covered slopes creates a unique cocktail of benefits for the mind.

1. Nature’s Embrace:

Skiing/snowboarding allows one to have an outdoor experience in nature. The awe-inspiring mountain landscape, fresh air and the panoramic views can have a calming effect, helping to alleviate stress and boost your overall mood. We also know that vistas allows us to feel a sense of being part of something bigger and can create moments of awe, which leads to more gratitude and appreciation.

2. Endorphin Explosion:

The physical activity involved in skiing triggers the release of endorphins, those magical neurotransmitters responsible for feelings of happiness and euphoria. Carving through the snow activates various muscle groups, providing a full-body workout while simultaneously enhancing your mental state.

3. Mindful Movement:

Skiing/snowboarding demands focus and concentration, especially when navigating challenging terrains. The need to stay present in the moment promotes mindfulness, allowing skiers to temporarily escape the pressures of daily life and immerse themselves in the joy of the downhill journey. This becomes even more important for out mental health in todays highly distractible world and is a go to sport and management tool for those with ADHD.

4. Social Connection:

Skiing/snowboarding is often a social activity, offering an opportunity to bond with friends, family, community members or even strangers. Sharing the slopes with others fosters a sense of community, reducing feelings of isolation and promoting a positive social environment—a crucial aspect of mental well-being. And chair lift rides provide great opportunities for connection.

5. Challenge and Triumph:

Conquering the slopes and new terrain and challenges provides a sense of achievement and boosts self-esteem. Overcoming challenges on the mountain translates to a renewed confidence that can positively impact other areas of life, instilling a mindset of resilience and determination.

6. Winter Sunlight and Vitamin D:

Exposure to natural sunlight, even in winter, promotes the production of vitamin D, a crucial factor in maintaining mental health. Skiing outdoors allows enthusiasts to soak in the winter sun, supporting both physical and mental well-being.

7. Escape from Routine:

Skiing/snowboarding offers a break from the monotony of daily routines. The change of scenery, the thrill of the descent, and the adventure of exploring new slopes contribute to a sense of escapism, providing a mental reset that can enhance overall happiness.

These are just some of the mental health benefits of skiing and snowboarding.

Update to the blog as of 12/5/2024:

A study in the Journal of Exercise and Rehabilitation (Lee, et al., 2019) found that skiing greatly reduces stress levels in students.  The results were based on outcomes using the Academic Stress Inventory , Visual Analogue Scale (VAS) to measure enjoyment,  and heart rate measurements to measure the impact of skiing on stress, heart rate, apprehension, and enjoyment.  Given that stress is a primary determinant of one’s personal health and happiness, being able to have activities that are known to mitigate and manage stress are essential to living a balanced life.

A Balanced Life also happens to be the name of our group practice in South Lake Tahoe, CA.   We are private group therapy practice providing both in-person and online therapy to children, teens, adults, families and couples in the Lake Tahoe region and virtually for all California and Nevada residents.  Lake Tahoe is infamous for its 14 ski mountains in the area, and ski/snowboard culture is ingrained and integral to so many lives here. So whether you live here or are visiting, are on the bunny slopes or double black diamonds, enjoy the experience, have some fun, and get to know some of your fellow skiers/snowboarders on the slopes.

If you are interested in therapy for yourself, a loved one, your relationship or family call our office today to setup a free 15 minute consult with one of our 6 highly skilled therapists with varying specialties in evidence-based modalities:

(530) 544-1748.

Understanding Seasonal Affective Disorder (SAD): Symptoms, Interventions, and Treatments

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a-balanced-life-tahoe-2024-seasonal-depression-is-realNestled in the beautiful mountains of Lake Tahoe, we’re no strangers to the magic of winter. Snow-capped peaks, crisp mountain air, and outdoor adventures are hallmarks of life here. Yet, as the days grow shorter and sunlight becomes scarce, some of us may find ourselves feeling unusually tired, down, or disconnected. These feelings could be signs of Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern.

What Is Seasonal Affective Disorder (SAD)?

SAD is more than just the “winter blues.” It’s a form of depression triggered by the changing seasons, most commonly occurring in the fall and winter months when daylight hours are limited. SAD can affect your mood, energy levels, sleep, and ability to function in daily life.

Symptoms of SAD

Common symptoms of SAD include:

  • Persistent low mood: Feeling sad, hopeless, or irritable most of the day, nearly every day.
  • Loss of interest: Reduced enjoyment in activities that you usually love.
  • Fatigue and low energy: Feeling physically or mentally drained, even with adequate rest.
  • Sleep changes: Oversleeping or experiencing disruptions in sleep patterns.
  • Changes in appetite or weight: Craving carbohydrates, overeating, or gaining weight.
  • Difficulty concentrating: Struggling to focus or feeling “foggy.”
  • Feelings of worthlessness or guilt: Negative self-perception that can feel overwhelming.

Why Does SAD Happen?

The exact causes of SAD are not fully understood, but several factors are believed to contribute, including:

  • Reduced sunlight exposure: Less daylight can disrupt your body’s internal clock (circadian rhythm), affecting sleep and mood-regulating hormones.
  • Serotonin levels: Decreased sunlight can lead to lower levels of serotonin, a brain chemical linked to mood.
  • Melatonin production: Seasonal changes can impact melatonin levels, disrupting sleep and mood.

Interventions and Treatments for SAD

The good news is that SAD is treatable, and there are several evidence-based approaches to help manage symptoms:

1. Light Therapy

  • What it is: Using a lightbox that mimics natural sunlight to help regulate your body’s rhythms.
  • How it helps: Daily exposure to bright light can reduce symptoms for many people with SAD.
  • Tips: Use it in the morning for 20-30 minutes to maximize effectiveness. Ensure the lightbox is designed for SAD treatment.

2. Psychotherapy

  • What it is: Talking with a licensed therapist to explore and address thoughts, feelings, and behaviors related to SAD.
  • How it helps: Cognitive Behavioral Therapy (CBT) is particularly effective for SAD, helping you develop coping strategies and reframe negative thought patterns.

3. Medication

  • What it is: Antidepressant medications, particularly SSRIs, may be prescribed in some cases.
  • How it helps: Medication can balance serotonin levels and improve mood.
  • Considerations: Always consult with a healthcare provider to determine if medication is right for you.

4. Lifestyle Adjustments

  • Stay active: Regular exercise, especially outdoors, can boost mood and energy levels.
  • Maximize sunlight exposure: Spend time outside during daylight hours or sit near windows.
  • Stay connected: Social support from friends, family, or support groups can make a big difference.
  • Prioritize self-care: Create routines that include relaxation, mindfulness, and adequate sleep.

When to Seek Help

If you suspect you’re experiencing SAD, it’s important to seek support. While it’s normal to feel occasional winter blues, persistent symptoms that interfere with your daily life may require professional intervention.

At A Balanced Life in Lake Tahoe, our team of six therapists specializes in evidence-based treatments to support your mental health through every season. Whether you’re navigating SAD or other challenges, we’re here to help.

Reach Out Today

You don’t have to navigate this season alone. Contact us to learn more about how we can support you, or visit our blog for additional resources and tips to thrive in every season.

Remember, even in the darkest days of winter, light and hope are within reach.

Finding Gratitude in Grief During the Holiday Season

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Continuing with the theme of gratitude for this month, another topic that comes up often as the holidays draw near is grief, specifically, how do we have gratitude when grief feels overwhelming?
The holiday season often amplifies our emotions, accentuating both joy and sorrow. For those navigating grief, the contrast can feel particularly sharp. Yet amidst the pain, there exists an
opportunity to cultivate gratitude, which can serve as a balm for the heart and a grounding force during turbulent times. Acknowledging and expressing gratitude, even in moments of deep
sorrow, can foster resilience and create a pathway toward healing. By focusing on the love shared with those we’ve lost or the love of a season of life that has come to end, and the
support we still have, we can create a nuanced perspective that honors both our grief and our memories.

Honoring grief throughout the holidays is essential, as it allows for authentic expression in a season often filled with societal expectations of cheer. Creating new traditions or incorporating
memories of loved ones into existing ones can provide a meaningful way to bridge the gap between loss and love. This might include lighting a candle in their honor, sharing stories or
memories during family gatherings, or dedicating a moment of silence while everyone reflects. By actively integrating these elements into holiday celebrations, individuals honor their grief and
invite a space for remembrance, connection, and even laughter.

Moreover, the act of honoring grief can significantly benefit mental health. When we allow ourselves the grace to feel our emotions fully, we acknowledge the complexity of our experiences rather than suppressing them. Practicing gratitude alongside grief enables us to identify the aspects of life that still bring joy, such as supportive relationships, cherished memories, or moments of beauty in everyday life. As we recognize these gifts, we can cultivate greater resilience, shifting our focus from what we’ve lost to what we still have and the love that remains. This shift allows space for healing to occur amid heartbreak, fostering a sense of hope for brighter days ahead.

As the holiday season unfolds, remember that you are not alone. Many others are walking a similar path, attempting to balance joy and sorrow during this poignant time. By embracing gratitude and actively honoring your grief, you can create a more meaningful holiday experience that respects your journey. Seek out support from friends and family, engage in self-care, and allow yourself to navigate your emotions fully. By doing so, you not only honor your own feelings but also inspire others to do the same, creating a nurturing environment where healing becomes a shared experience.

If you are navigating grief this holiday season, we are here to help. Take the next and call A Balanced Life today: 530-544-1748.

How to Nurture Resilience: Finding Gratitude in Times of Uncertainty and Hopelessness

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By ABL Staff

Life has possibly felt overwhelming lately (i.e. dealing with post-election emotions, the time change, winter setting in) and during these moments, it’s easy to succumb to feelings of hopelessness. Whether it’s a personal crisis, loss, or the weight of daily stressors, finding gratitude may feel impossible. However, shifting our focus to gratitude can serve as a powerful tool to regain perspective and foster resilience. It allows us to connect with the positive aspects of our lives, even when it feels like darkness surrounds us. Here are some practical ways to cultivate gratitude when you’re feeling lost.

One effective method is to start a gratitude journal. Taking just a few minutes each day to jot down even the smallest things for which you are grateful can shift your mental landscape. This
practice not only helps you recognize the good in your life but also creates a physical record of positive moments that you can revisit when you feel down. Begin with simple acknowledgments,
such as enjoying a hot cup of coffee or tea, the way the snow sparkles when the sun comes out, your sweet pet keeping your feet warm as you read this, or the warmth of the sun on your face
when you get outside. Over time, these small entries can accumulate into a powerful reminder of life’s beauty, helping to counterbalance feelings of hopelessness.

Another approach is to reach out to others. Connecting with friends, family, or support groups can provide comfort and support during tough times. When you share your feelings of hopelessness, you can also invite others to share what they are grateful for, creating a ripple effect of positivity. This communal experience can remind you that you are not alone in your struggles and that there are still reasons to be thankful, even amidst challenges. Engaging in acts of kindness, whether it’s volunteering or simply checking in on a loved one, can also amplify feelings of gratitude, as helping others often brings a renewed sense of purpose and connection.

Mindfulness practices, such as meditation and deep breathing, can further aid in cultivating gratitude. When you take a moment to focus on the present, you become more aware of your
surroundings and the small joys that often go unnoticed. Mindfulness allows you to step back from overwhelming emotions and appreciate the little wonders of life, such as a gentle breeze or
a kind smile from a stranger. By anchoring yourself in the present moment, you can begin to unravel the tight grip of hopelessness and create space for gratitude to flourish. Remember, it’s
okay to feel lost, but it’s possible to find light through gratitude, and nurturing hope for a brighter tomorrow.

Here at A Balanced Life, we look forward to helping you develop a gratitude practice and nurture your own resilience practices. Take the next step and give us a call today at 530-544-1748.

How to embrace seasonal change with somatic experiencing

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By Madi Salvati

What is Somatic Experiencing?

Somatic experiencing is a therapeutic approach that emphasizes the connection between the mind and body. It involves tuning into physical sensations, emotions, and the body’s responses to stress and trauma. By becoming more aware of these bodily experiences, individuals can release stored tension and trauma, leading to improved mental and emotional well-being. This practice encourages us to listen to our bodies, fostering a deeper understanding of how our physical state impacts our mental health. In an increasingly fast-paced world, somatic experiencing serves as a powerful reminder to slow down and reconnect with ourselves.

Noticing Seasonal Change

As the seasons shift, our bodies and minds respond in unique ways. Each season brings its own characteristics—light, temperature, and energy levels that can profoundly influence our mood and
behavior. Noticing these changes encourages mindfulness and helps us align our routines with the natural world. For example, the bright, longer days of summer can invigorate us, while the shorter, darker days of winter might prompt feelings of introspection or melancholy. By acknowledging these seasonal transitions, we can better prepare ourselves mentally and emotionally, creating space for reflection and renewal.

The Impact on Mental Health

Research shows that our mental health is closely linked to our environment, including seasonal changes. For some, the lack of sunlight in winter can lead to Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year. By practicing somatic experiencing and tuning into our bodies during these transitions, we can recognize the signs of seasonal shifts and respond proactively. Engaging in activities that honor these changes—like outdoor walks in autumn or cozying up with a good book in winter—can help mitigate the impacts of seasonal mood swings and promote emotional resilience.

Embracing the Connection

Ultimately, the combination of somatic experiencing and an awareness of seasonal change fosters a holistic approach to mental health. By tuning into our bodies and acknowledging the natural rhythms of the world, we can cultivate a deeper sense of well-being. This practice not only enhances our awareness but also encourages us to embrace the beauty of each season, recognizing that change is a vital part of life. As we learn to flow with these cycles, we create a stronger foundation for mental health, resilience, and overall vitality.

How Dialectal Behavioral Therapy (DBT) can assist in the treatment of Suicidal Ideation

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How Dialectal Behavioral Therapy (DBT) can assist in the treatment of Suicidal Ideation
By ABL Staff

Suicidal ideation (SI) is a serious mental health concern that can manifest in various stages of emotional distress. Individuals grappling with these thoughts often experience overwhelming feelings of hopelessness, despair, and isolation. Dialectical Behavior Therapy (DBT), a treatment originally designed for borderline personality disorder, has emerged as an effective approach to help individuals manage these intense emotions and reduce the risk of self-harm.

DBT is based on a synthesis of cognitive-behavioral techniques and mindfulness practices. Its core principles include the balance of acceptance and change, which is particularly beneficial for individuals experiencing suicidal thoughts. The therapy emphasizes validating a person’s feelings while also encouraging them to explore healthier coping mechanisms.

One of the primary components of DBT is the development of emotional regulation skills. Individuals engaging in DBT learn to identify and label their emotions, which is crucial when managing suicidal ideation. By recognizing emotional triggers and the patterns that contribute to these overwhelming feelings, individuals can take proactive steps to mitigate distress. Through behavioral chain analysis, clients can dissect situations that lead to thoughts of self-harm, allowing them to understand the connections between thoughts, feelings, and behaviors.

Mindfulness is another essential aspect of DBT. It encourages individuals to stay present and aware of their thoughts and feelings without judgment. This practice can help disrupt the spiral of negative thinking that often accompanies suicidal ideation. By fostering an attitude of acceptance, individuals can learn to observe their thoughts rather than becoming engulfed by them, creating space for healthier perspectives. DBT also provides valuable skills in interpersonal effectiveness, allowing individuals to communicate their needs assertively and establish healthier boundaries. Enhancing these social skills can help combat feelings of isolation, which often accompany suicidal ideation. As individuals learn to cultivate supportive relationships, they may find increased hope and resilience.

Finally, DBT includes crisis management strategies, providing individuals with tools to cope during acute distress. Safety planning, a critical component of DBT, empowers clients to outline specific steps to take when thoughts of self-harm arise, enhancing their sense of control and agency.

By integrating skills for emotional regulation, mindfulness, and effective communication, DBT fosters resilience and equips individuals with the tools to navigate their emotional landscape more effectively. For those seeking help, DBT can be a transformative approach that not only addresses suicidal thoughts but promotes overall well-being. If you or someone you know is struggling with SI, we are here to help at A Balanced Life. We have 6 therapists offering a range of approaches (including DBT) to assist in treating SI. Call today to learn more: (530) 544-1748.

**If you or someone you know is in crisis, reach out to the Suicide & Crisis Lifeline by calling or texting 988, or use the chat service at 988lifeline.org.**