Blog

On Friday 20th March, Spring-time ‘officially’ arrived….and bright and early, I was on the Breakfast Show with Andy Whittaker, at BBC Radio Nottingham. The significance of longer daylight hours means that people who suffer with Seasonal Affective Disorder (2% of the population) and sub-syndrome SAD (approx 12%), are likely to start feeling much better. So it’s good-bye to the ‘winter blues’ with depression-like symptoms such as lethargy, sleep disturbance, cravings for carbs/sweets, and low, negative mood….

One of the theories about SAD is that reduced exposure to natural light causes increased production of melatonin, a hormone which encourages sleep, in the hypothalamus ( a part of the brain which is responsible for sleep, mood and appetite). Also, reduced sunlight means less serotonin, a neurotransmitter which helps the brain transmit messages effectively, and also less vitamin D for energy and well-being. Some people seem to have a genetic disposition to develop SAD. A further explanation may be that our ancestors followed a natural rhythm of rise at dawn, bed at sunset, and spent most daylight hours outdoors; even 200 years ago, 75% of the population worked outside. Now it is approx 10%. 

We also tend to make associations with sunshine and pleasurable activities, like holidays; our perceptions may be that lighter evenings mean ‘more time’, even though this is not actually true! At a practical level, we feel more comfortable when less wrapped up against the cold. A common shared belief is that things look better in the sunshine…..we smile in response to this encoded message….and smiles breed smiles!!

Treatment: some people recommend light box therapy, (2500 lux) to off-set the chemical changes in the brain; anti-depressants (SSRIs) can increase serotonin retention levels. Cognitive-Behavioural therapy works to break the cycle of behaviour, physiology, thoughts and mood ( eg sleeping long hours/bingeing on sweets leads to lethargy and low energy  which results in thoughts of self as useless, worthless, and induces depression….. and so, back to hiding under the duvet…).  Breaking a cycle of depression is also about structuring activities, communicating feelings, exercising sensibly and enjoying a balanced diet.

In February I took part in the Morning Show on BBC Radio Nottingham, with Frances Finn. We were taking calls from listeners with some unusual interests, and discussing whether these were obsessions.  Passionate about Carmen Miranda? Or serious about Batman? Maybe a follower of the Nottingham Panthers? A big Strictly Come Dancing fan? 

No, not really! An obsession in this context, may be defined as an interest which is more like an addiction, adversely affecting normal everyday life ( home life, relationships, work, leisure etc). Typical types can be:

• sport/music/band (play/compete or follow)
• hobby/collecting something, or other pursuit eg dieting
• Internet (dating/social networking/computer games/virtual reality)
• person (infatuation/celebrity/stalking)
• work

Obsessions like this can develop to replace something that was missing from the person’s environment at the time, to meet a need (often relational). The person might have to deal with something challenging, take responsibility for something, or face difficult feelings if this obsession was not ‘in charge’ of his/her life. What is being avoided?  The obsession is likely to be a substitution for something else……

Perhaps the obsession provides the illusion of being part of a (better) group or ‘family’ ; or maybe it is fantasy and/or escape from a tough reality/ boredom or chaos. There could be some sense of reward, possibility from successful competition; often the obsession arises due to self-identity issues, a need to be SOMEONE (else/special/the best); the fear of being alone/even lonelier/shame…..

Last week on BBC Radio Nottingham’s Morning Show, with Richard Spurr (standing in for Fran), I continued the theme-for-the-week of various New Year’s resolutions, by suggesting five for psychological good health. These have been selected from discussions with colleague psychotherapists, and drawn from positive feedback from clients over many years.

1. Be as real as you can be.  Don’t lie to yourself; make decisions and choices that do not compromise your integrity. (It’s ok to be diplomatic when appropriate, but you need to be aware what you really think!) Say NO when you know it’s right for you, then move on.

2. Treasure the person/people you really love. Make time to spend with these special people, don’t keep putting other things, work/dieting/projects, whatever…first. Live in the NOW

3. Be loving to yourself too!  Treat yourself as you would someone you love. give yourself little indulgences that promote well-being (an extra hour in bed before midnight, a lingering breakfast watching the birds in the garden, a walk in the park at lunchtime to see the bulbs coming through…)

4. Keep a daily diary/blog Take a few minutes before bed to reflect on your day…what didn’t work out, what might you do about that?…someone you need to say sorry to, perhaps? and what was good, really good, about today? Make a particular point of writing that down …and hold that thought!

5. Kim’s Rule-of-Threes Each day, plan and action: Something gratuitous for someone else, not to be thanked, but ‘just because’…..give blood, buy The Big Issue, hold a door open, give someone a hand… Something to improve your personal environment, perhaps a drawer or cupboard needs sorting out, weed a patch of garden, re-pot a plant, or clear the inbox on your PC, or a folder at work. And something for yourself, healthily indulgent (see 3 above)

In December, I took part in the Morning Show on BBC Radio Nottingham, to talk about how difficult Christmas can be for some people……. Maybe there are sad memories of this time of the year; perhaps this is the the first Christmas without a loved one?  Being wished ‘A Merry Christmas’  can feel bitter/sweet or just plain painful. For others, maybe it’s a case of just too much commercialisation and fuss, feeling wound up by being ritually asked ‘All ready for Christmas?’  and thinking that it’s way too OTT for just two days! Bah Humbug!!  Then wondering if there’s something wrong with you when everyone else seems to ‘buy in to all the hype’. Ways to survive: 1. Keep your feet on the ground – it will quickly be over, and if you are not a person of faith, it is just two dates in the month, 25th and 26th, which occur every month! Adjust your expectations and let yourself off the hook; it’s really Ok not to be happy-happy. 2. Be real.   ‘this is what I would like to eat/do/spend/give/receive. 3. Recognise the game and choose not to play, have a prepared response to the standard questions 4. Do something different over those two days, go somewhere you’ve never been before, be with strangers, help out at a charity. 5. Remember you are normal, and many, many people everywhere are feeling like you!

In November I contributed to ‘The Morning Show with Frances Finn’  on BBC Radio Nottingham as part of a series of psychotherapy -related features throughout the year. The subject this month was JEALOUSY  and we focused on the feelings of insecurity that provoke this difficult, and sometimes even dangerous, emotion. I responded to a caller who wanted to discuss personal issues on this and also someone who emailed the show to ask for help with her jealousy.

During the year, The Morning Show’s  On-the-Couch-with-Kim has focused on ANGER,  ADDICTION THERAPY,  CONFIDENCE,  WORRYING,  SAYING “NO”,  STRESS,  COPING WITH CHANGE,  DEPRESSION,  and TYPICAL PROBLEMS THAT CAN BE HELPED BY COUNSELLING.