Tamara Dalrymple, M.A., R.C.C.
brain works health
Clinical Counselling & EEG Neurofeedback Services, Victoria, B.C.
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Articles & Media
An ongoing series of informational entries
Helping Your Child Manage Back To School Anxiety
August 19, 2014
Helping Your Child Manage Back To School Anxiety - Tips for Parents & Caregivers
Anxiety is a normal part of life, and anxious feelings are very common during times when there is a change or shift in routine. Back to school anxiety is particularly common among children and teens.
If you have an anxious child, he or she may complain of physical symptoms, including:
Helping Your Child Develop Strategies for Managing Anxiety
As parents or caregivers, there are certain strategies you can use to assist your child with back to school anxiety:
Encourage Coping and Independence
Help Your Child Learn How to Relax
Most importantly, monitor your own reactions and behavior.
Develop a Routine
This article is by Tamara Dalrymple, M.A., PsyD (Candidate), a Registered Clinical Counsellor & Mental Health Specialist.
Managing Seasonal Depression
October 17, 2014
Depression with a Seasonal Pattern (formerly known as Seasonal Affective Disorder or SAD) is a form of depression that presents at certain times of year and accounts for roughly 10% of all depression cases. The weather and change in seasons can have an emotional and/or physical impact on everyone, but when symptoms start to interfere significantly with mood and daily functioning, it may be worth it to investigate further.
For most people with a Seasonal Pattern of Depression, the onset begins in the fall and tends to get progressively worse throughout winter as the days become shorter and there is less daylight. There is also a small portion of the population who experience decreased mood in the Spring and Summer months. Researchers have found that individuals in more northern cities are more likely to experience seasonal depression than those who live closer to the equator.
What Are Some of the Symptoms?
Many individuals with a seasonal form of depression will describe feeling tired all the time and may crave carbohydrates or report weight gain. Appetite disturbance is also a common symptom, with cravings for starchy or sugary foods. Sleep disturbance in the form of over-sleeping is also reported frequently, along with feelings of hopelessness or guilt. Along with decreased mood, it may also be difficult for individuals to enjoy or engage in daily activities.
What Should I do? Tips for Managing Seasonal Depression
Medications may also be a helpful adjunct for many individuals in treating many forms of depression. Talk to your doctor to find out if medications may be suitable for you.
Herbal remedies may also be helpful but it is important to remember that even herbal remedies or vitamins may also have side effects (especially in combination with other medications). So it is always important to consult with your doctor, naturopath or health care provider when taking any form of medication or herbal remedy.
This article is by Tamara Dalrymple, M.A., PsyD (Candidate), a Registered Clinical Counsellor & Mental Health Specialist.
Tamara on CFAX 1070 Weekend Wellness to discuss Depression & Anxiety
Dec 3, 2014
Tamara featured in Global News Article on EEG Neurofeedback treatment for PTSD
Nov 11, 2015
Sleep as a Cornerstone to Optimal Mental Health
January 23, 2017
Sleep plays a vital role in healthy brain function and emotional well-being. Good quality sleep can also serve as a protective factor towards healthy minds, physiological health, quality of life and even safety. Recent studies have determined that sleep is intricately linked with many aspects of mental health including quality of social relationships, prevalence of depression, and risk taking behavior.
Symptoms of psychological distress among men and women in the general population have been associated with ongoing sleep deprivation of less than six hours per night. High stress occupations or alternating shift work are commonly associated with sleep problems. Sleep disorders are connected to a myriad of systemic conditions including hypertension, chronic pain, headaches, obesity, stroke, and diabetes. Poor sleep quality is also associated with increased accidents and poor occupational or academic performance.
Sleep also plays a critical role in the growth and development of children and adolescents. Insufficient sleep duration and poor quality sleep can have a direct impact on the psychological and physical health of youth. In adolescents, unhealthy sleep practices have been correlated with poor academic performance, low levels of emotional well-being, and symptoms of depression. Excessive electronic media use at night has also been identified as a risk factor for both sleep disturbance and depression in adolescents.
During the sleep cycle, our bodies work to support healthy brain function and maintain physical health. While we sleep, the brain prepares for the next day and forms new pathways to help us learn and retain information. Studies have shown that sleep deficiency alters activity in some parts of the brain that assist in decision making, problem solving, emotional regulation and coping.
Getting enough sleep at the right time helps us function well throughout the day. Deep sleep triggers the body to release hormones that assist in boosting muscle mass, repairing tissue, and forming new cells. Our immune systems rely on sleep to stay healthy and defend against infection.
Amazingly, some people may not realize that they are sleep deficient as they become used to a decreased level of functioning which begins to feel normal. The amount of sleep we need each day will change over the course of our lives. According to the U.S. National Institute of Health, the following guide is generally recommended:
Tips for Getting a Good Night Sleep
If you have difficulty sleeping on a daily basis it may be helpful to talk to a doctor and also record your sleep pattern in a sleep diary to keep track of strategies and progress.
Article by: Tamara Dalrymple, M.A., PsyD (Candidate). Registered Clinical Counsellor & Mental Health Specialist, Victoria, B.C.
Web Resources:
Start Sleeping .org
Here to Help, Getting a Good Night Sleep
http://www.heretohelp.bc.ca/wellness-module/wellness-module-6-getting-a-good-nights-sleep
Tips for Sleep Hygiene ,Anxiety BC www.anxietybc.com/sites/default/files/SleepHygiene.pdf
U.S. Department of Health and Human Services https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
The National Sleep Foundation. https://sleepfoundation.org/
References:
The role of activity in early stages of recovery from depression
September 20, 2017
During an episode of depression, most people tend to reduce or discontinue activities or social connections that usually contribute to keeping their mood healthy and balanced. Physiologically, the frontal lobe of the brain is also not activated in the way that it normally would be and as a result, individuals often become more vulnerable to unhelpful thinking patterns or self-defeating thoughts.
A depressed mood can lead to inactivity but inactivity also contributes to depression. Add in a vulnerability to increased negative thought patterns and this can create a vicious cycle and in many cases, a downward spiral. Setting goals to increase activity level is a powerful first step in managing depression.
The key is to start generating some sort of activity patterns again, even if motivation is low. In the early stages of recovery, it is common to not "feel like" doing much or receive much enjoyment from engaging in activity. Eventually, as individuals continue to increase activity level and learn tools to manage unhelpful thought patterns, the ability to enjoy activities returns gradually, often along with some form of motivation.
In the early stages of resuming activity, it is important to set small goals and upon achieving them, acknowledge these successes. In the depressive mindset it is common to minimize achievements or expect much more in terms of accomplishment, often resulting in feelings of failure. But completing small activity goals is a very important first step in the recovery process. Giving oneself permission to set manageable goals is also an important part of this. Manageable goals are defined differently depending on the individual. For some people, a manageable goal may entail opening one piece of mail, a five minute walk, or phoning one friend.
In terms of re-activating a healthy lifestyle, setting small goals related to exercise, self care, social involvement and day-to-day tasks is a powerful part of the process. And it takes time....
Article by: Tamara Dalrymple, M.A., PsyD (Candidate). Registered Clinical Counsellor & Mental Health Specialist, Victoria, B.C.
Resources: