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Speaker 1: Living in a state of denial means you are living

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Speaker 1: in a state of self sabotage, and until you decide

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Speaker 1: to own what's happening for you, you will stay stuck.

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Speaker 2: Hey, hey, Emily Abadi here, what's going on? Hurdlers? You

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Speaker 2: are listening to another episode of Hurdle, a wileness focused

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Speaker 2: podcast reconnect with everyone from your favorite athletes to top

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Speaker 2: experts and industry CEOs about their highest hies, toughest moments,

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Speaker 2: and everything in between. We all go through hurdles in life,

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Speaker 2: and my goal through these discussions is to empower you

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Speaker 2: to better navigate yours and move with intention so that

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Speaker 2: you can stride towards your own big potential and of

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Speaker 2: course have some fun along the way. For today's episode

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Speaker 2: of Hurdle, moment when I am chatting with Nina Bee.

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Speaker 2: She is a self care and mental health educator, among

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Speaker 2: many other things, a writer, a founder, a speaker, a therapist, oh,

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Speaker 2: my goodness, the list goes on. She's got over ten

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Speaker 2: years of critical experience and a passion for mental health

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Speaker 2: and social justice that shines over on her Instagram page,

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Speaker 2: which is where I first found Nina. I was so

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Speaker 2: flattered that she was willing to give me some time

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Speaker 2: for today's episode to talk about a really important topic,

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Speaker 2: and that topic is seasonal depression. This is an episode

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Speaker 2: that has been requested by many of you, and I

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Speaker 2: cannot think of a better expert to give us the

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Speaker 2: lowdown on what seasonal depression really is, what are the

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Speaker 2: symptoms and the signs, How do we know if it

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Speaker 2: is depression versus let's say, something that many of us

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Speaker 2: call the winter blues. What's the best way to go

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Speaker 2: about treating it and what those options entail, And how

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Speaker 2: to talk to a family member or a loved one

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Speaker 2: about a struggle that they may be having. Nina also

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Speaker 2: gets really open and honest about her experience with therapy,

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Speaker 2: how she herself first started therapy with the encouragement and

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Speaker 2: love from her friends and family. Plus, she weighs in

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Speaker 2: on the importance of honesty and also the importance of

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Speaker 2: writing things down. How keeping track of your signs, of

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Speaker 2: your symptoms, of what you're going through via journaling can

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Speaker 2: be a super helpful tool within your toolbox. I literally

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Speaker 2: could have talked to her for hours. It's no wonder

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Speaker 2: why she is on the advisory committee for Selena Gomez's

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Speaker 2: media company Wondermind, as well as the chief behavioral officer

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Speaker 2: over at One and One Life. Make sure you're following

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Speaker 2: along with Hurdle over on the socials. It is at

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Speaker 2: Hurdle Podcast. I'm myself am over at Emily a Body

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Speaker 2: and still hunting your listener questions. So ask me a

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Speaker 2: question and it could be featured in an upcoming episode

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Speaker 2: of Five Minute Friday. The link to ask me a question,

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Speaker 2: leave me a voice message is in the show notes.

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Speaker 2: That's it for now. With that, let's get to it.

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Speaker 2: Let's get to hurdling today. I am chatting with Mina Bee.

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Speaker 2: She's an author, a speaker, a therapist, a mental health educator.

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Speaker 2: She sits on the mental health advisory committee for Selena

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Speaker 2: Gomez's media company, wonder Mind, and she's also the chief

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Speaker 2: behavioral officer for One in One Life. How are you

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Speaker 2: doing today?

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Speaker 3: I'm doing well. How are you? I'm so good.

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Speaker 2: I'm also a little confused. And this is actually going

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Speaker 2: to get us into our conversation today because the day

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Speaker 2: that we're recording this, I think it's maybe sixty two

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Speaker 2: degrees outside. I was just out there. It's stunning. But

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Speaker 2: it's also February, so what is going on here? Next

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Speaker 2: week it's going to be like two degrees.

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Speaker 3: It's crazy.

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Speaker 2: We are going to get into a conversation today about

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Speaker 2: seasonal effective disorder and how we can cope with that, which,

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Speaker 2: as I'm saying here, this weather is a roller coaster

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Speaker 2: within itself. But before we get into the specifics and

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Speaker 2: you give us all the intel, I want to learn

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Speaker 2: a little bit about you. So where do we even begin.

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Speaker 2: Growing up, did you have an interest in getting into

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Speaker 2: a line of work where you would be helping people

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Speaker 2: in the capacity that you are now?

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Speaker 3: I did.

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Speaker 1: Growing up. I wanted to help people, put in different mediums,

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Speaker 1: so I wouldn't necessarily say I always knew from che

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Speaker 1: wildhood I wanted to be a therapist, but for me

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Speaker 1: helping people look like I remember, I wanted to be

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Speaker 1: a teacher at one point. I remember I wanted to

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Speaker 1: get into the fashion industry at one point. So there

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Speaker 1: were a lot of different things that I wanted to do.

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Speaker 1: It really wasn't until undergrad that I realized that social

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Speaker 1: work was the direction I wanted to go in. For undergrad,

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Speaker 1: I did study business management and I had a sociologist

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Speaker 1: professor who was a social worker and her class was amazing.

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Speaker 1: The things that she shared in her class was amazing,

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Speaker 1: And I think that experience is what really led me

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Speaker 1: to decide I wanted to get into this field.

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Speaker 2: Okay, okay, wow, So having someone that was really influential

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Speaker 2: for you was kind of the catalyst for you to

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Speaker 2: do that in her inquisition as to what you wanted

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Speaker 2: to do and how you wanted to help people.

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Speaker 1: Absolutely, growing up, I did struggle with my own mental

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Speaker 1: health issues. I struggled with anxiety and depression, and I

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Speaker 1: didn't know that as a child. Of course, it wasn't

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Speaker 1: until I started going to therapy myself that I started

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Speaker 1: to learn language to really understand what mental health was

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Speaker 1: and understand different diagnoses and different things like that. But

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Speaker 1: when I was an undergrad, I think because I had

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Speaker 1: that sociologist professor who was able to speak to mental

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Speaker 1: health and also include that sociologist lens, that is what

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Speaker 1: really helped me realize how impactful this field was. And

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Speaker 1: that is when I decided that I would most likely

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Speaker 1: go on to grad school to pursue social work. And

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Speaker 1: that's exactly what I did.

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Speaker 2: And if you don't mind sharing, was there a specific

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Speaker 2: incident that influenced you to finally try out therapy for yourself.

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Speaker 1: I think what started to happen for me. So I

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Speaker 1: was twenty two when I started therapy for the first time,

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Speaker 1: and it was this slow progression of me engaging in

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Speaker 1: a lot of toxic behaviors as well as self sabotage,

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Speaker 1: and it was getting to a point where my friends

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Speaker 1: as well as my mother and people who were in

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Speaker 1: my life were noticing a shift in my behavior and

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Speaker 1: they honestly were calling me out for it. And I

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Speaker 1: was very defensive for quite some time until I realized,

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Speaker 1: I'm not happy, and it makes sense that the people

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Speaker 1: around me are noticing a change in my behavior because

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Speaker 1: I just wasn't happy at all. So I think that

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Speaker 1: was the catalyst to make me realize I probably need

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Speaker 1: some support that my friends and my family can't give me.

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Speaker 1: And so that is when I decided that maybe I'll

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Speaker 1: take the sleep and see a therapist. And I'm really

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Speaker 1: really happy that I did that, because I had a

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Speaker 1: lot of trauma that clearly wasn't resolved. I didn't know

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Speaker 1: how to resolve it on my own, and I realized

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Speaker 1: the way I was coping was maladaptive. It was not

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Speaker 1: helping me grow as a person. It was just keeping

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Speaker 1: me stuck in my pain and my coping skills. Is

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Speaker 1: what my family and friends were calling out, like you're

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Speaker 1: doing this and you're doing that, and it doesn't fit

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Speaker 1: who you are. And I think going to therapy is

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Speaker 1: what really helped me to, like again, process by trauma,

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Speaker 1: but also develop healthier coping mechanisms that allowed me to

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Speaker 1: grow and evolve the way I desire to.

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Speaker 2: How did it feel for you when they first started,

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Speaker 2: as you put it, calling you out for the behavior,

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Speaker 2: did you act defensive? Oh?

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Speaker 3: Most likely?

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Speaker 1: Most likely, especially younger me, my attitude at that age most.

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Speaker 3: Likely got defensive.

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Speaker 1: I definitely can call myself out and say I had

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Speaker 1: a very bad attitude and I was a young person,

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Speaker 1: and so you can tell me anything and I would

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Speaker 1: go from zero to sixty. I would shut down. I

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Speaker 1: would get a little verbally aggressive and verbally combative. So

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Speaker 1: I do know that the people in my life we

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Speaker 1: were very very close. So there were times where I

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Speaker 1: had to really process and reflect and say, like, you know,

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Speaker 1: this isn't some friend that I just met last week

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Speaker 1: or someone who barely knows me. This is like my

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Speaker 1: childhood friend who has watched me grow and who has

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Speaker 1: watched me deal with some traumas in my life. So

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Speaker 1: if she's calling me out and then my mom is

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Speaker 1: calling me out and this person is calling me out,

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Speaker 1: I do value their opinion. So, after you know, throwing

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Speaker 1: a tantrum, I then had to sit and self reflect

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Speaker 1: and really think about who these people are to me

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Speaker 1: and the fact that I do value their opinion. And

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Speaker 1: I can also self reflect and recognize that, like I

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Speaker 1: said before, I wasn't happy, So maybe by behaviors are

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Speaker 1: translating in a way that are unhealthy and I'm just

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Speaker 1: not noticing it. And so to answer your question, yes,

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Speaker 1: I definitely was that person who would go from zero

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Speaker 1: to sixty and has taken a lot of healing as

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Speaker 1: well to learn how to throw less tantrums as an adult.

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Speaker 1: But I'm very happy that they had the willingness to

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Speaker 1: sit with me and be patient with me through my

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Speaker 1: different emotions.

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Speaker 2: Yeah. I mean, it's so impressive that you have that

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Speaker 2: level of awareness to say, as you so eloquently put it,

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Speaker 2: like these are people that have been in my life

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Speaker 2: for some time. This isn't a new friend who doesn't

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Speaker 2: really know me. These are people that know me to

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Speaker 2: my core. Would you say in your work that that

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Speaker 2: concern can be a reason why people don't speak to

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Speaker 2: those that they care about about the potential for going

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Speaker 2: to therapy, the concern that they may not take it well,

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Speaker 2: they may not react well to that heightened level of awareness.

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Speaker 1: Yes, I think that hinders a lot of relationships, and

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Speaker 1: that hinders honesty and a lot of relationships. A lot

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Speaker 1: of people are scared to speak the true truth to

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Speaker 1: their friends and to their family because they don't want

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Speaker 1: to deal with the repercussions of it, because most people

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Speaker 1: don't want to hear the truth. And I think that,

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Speaker 1: you know, it's difficult when you also are dealing with

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Speaker 1: someone who has a history of maybe being defensive and

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Speaker 1: has a history of lashing out, and so you already

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Speaker 1: are aware of some patterns this person has, so it's

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Speaker 1: like do I want to trigger them, do I want

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Speaker 1: to go there with them? Or last time someone said

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Speaker 1: something to them, it's just how they reacted. So it

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Speaker 1: can definitely be hard, and I always encourage people to say, like,

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Speaker 1: you know, it is a hard thing to process, and

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Speaker 1: the truth is sometimes very hard to manage and to

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Speaker 1: take in and it's okay to tell the truth, but

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Speaker 1: you might have to also recognize that people may not

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Speaker 1: want to hear the truth, right, And so you did

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Speaker 1: your role as a friend of speaking up and saying, hey,

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Speaker 1: I really want to sit with this and explore with

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Speaker 1: you what's happened, because these are some things that I'm noticing,

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Speaker 1: I have some concerns and they may not receive it well,

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Speaker 1: but at least you can say I spoke up, and

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Speaker 1: regardless of how they take it, that's their journey. It's

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Speaker 1: up to them to decide when they want to face

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Speaker 1: reality and when they want to make a change in

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Speaker 1: their life, because that's what truth does. It opens our

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Speaker 1: eyes to the things that need to be fixed, that

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Speaker 1: need to be healed, that need to be changed, and

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Speaker 1: some of us just aren't ready to do that. But

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Speaker 1: regardless of it, being able to still be a supportive

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Speaker 1: friend or family member, even partner does require you to

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Speaker 1: be honest in your relationships. And when you are honest,

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Speaker 1: it's just about owning and recognizing that people are still

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Speaker 1: going to make the choices they.

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Speaker 3: Want to make for themselves.

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Speaker 2: Yeah yeah, wow, so powerful, and also reflecting back on you,

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Speaker 2: noticing that you weren't happy. And I even think that

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Speaker 2: that sentence there, I wasn't happy. That is something that's

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Speaker 2: even really hard for us us to admit to ourselves,

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Speaker 2: right because we may want one thing, but that might

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Speaker 2: not always be the reality. So doing that honest inner

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Speaker 2: audit about how do I feel right now? Sometimes coming

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Speaker 2: to terms with that is even harder than hearing it

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Speaker 2: from others.

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Speaker 1: Yes, it is, it absolutely is. I think for me

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Speaker 1: the benefit was I was always a very intuitive person

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Speaker 1: and I consider myself an EmPATH, So I feel very

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Speaker 1: deeply whether it's my emotions or someone else's emotions, and yeah,

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Speaker 1: you know. And so because I was always in tune

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Speaker 1: with my emotions, I noticed the ebb and flow of

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Speaker 1: the different things that I would feel, and it was

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Speaker 1: it was it kind of easy for me to own

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Speaker 1: and recognize that there are certain things I want in

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Speaker 1: life and what direction am I going in. I always

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Speaker 1: had like a very hell bent driven attitude toward life.

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Speaker 1: There are things that I want and I'm going to

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Speaker 1: go after it. And so I do feel like my

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Speaker 1: benefit is that I always had the ability to reflect

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Speaker 1: and ask myself, well, if this is the thing you want,

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Speaker 1: are you taking the actionable steps to get there. And

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Speaker 1: I know I was young at the time, but because

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Speaker 1: I have that way of thinking, that kind of helped

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Speaker 1: me realize you are playing a role in your unhappiness

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Speaker 1: because you're not getting the help that you need and

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Speaker 1: you think you're coping. But like I said, when you

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Speaker 1: do these things and you engage in these behaviors and

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Speaker 1: you partake in these activities, how do you feel after

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Speaker 1: you might have like that short term dopamine hit, But

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Speaker 1: long term, how.

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Speaker 3: Are you flourishing? How are you growing?

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Speaker 1: And how are you getting closer to the life you

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Speaker 1: say you deserve to have where you want to have.

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Speaker 1: And so I'm grateful that I always had that ability

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Speaker 1: to reflect that deeply at such a young age. And

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Speaker 1: I do think being able to really sit with ourselves

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Speaker 1: and process those things allows us to get a little unstuck,

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Speaker 1: because a lot of us have a hard time owning

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Speaker 1: that sometimes we are self sabotaging and sometimes we are

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Speaker 1: engaging in self harm, and it's us that's really getting

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Speaker 1: in the way of us being happy and doing better

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Speaker 1: and having the things we want out of life. But

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Speaker 1: until we own that and sit with it, we're gonna

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Speaker 1: stay stuck. In whatever it is we're feeling, and for me,

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Speaker 1: it was misery. So if I wanted to be happy,

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Speaker 1: if I wanted to experience joy, I knew I needed

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Speaker 1: to do something different, and that different thing was I

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Speaker 1: needed to talk to someone because I.

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Speaker 3: Was carrying years of pain.

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Speaker 1: Like I was twenty two and I started dealing with

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Speaker 1: my childhood trauma since I was like seven eight years old,

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Speaker 1: and it was a continued thing of trauma that I

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Speaker 1: dealt with from teenage years up until young adulthood.

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Speaker 3: So I had a lot of baggage.

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Speaker 1: I had a lot of burdens on my back and

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Speaker 1: I really needed an opportunity to just put them down

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Speaker 1: and sort through them and grieve.

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Speaker 2: For someone who is hesitant on seeking out therapy, just

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Speaker 2: seeking out this conversation and they say something like, well,

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Speaker 2: I can just talk to my friends about it. What

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Speaker 2: do you tell them?

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Speaker 1: Well, the first thing I always say is your friend

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Speaker 1: is not a therapist. I feel like we have to

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Speaker 1: remind people that being a therapist is an occupation, right,

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Speaker 1: And so if you break your ankle, are you going

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Speaker 1: to call your friend and say, hey, can you come,

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Speaker 1: you know, put a brace on my ankle, perform surgery

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Speaker 1: on me. No, you're going to go to a doctor

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Speaker 1: because that's an actual profession, and that is a professional

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Speaker 1: who was equipped and has the knowledge and the skill

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Speaker 1: set to be able to help you with your wounds.

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Speaker 1: It's the same thing as a therapist. A therapist is

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Speaker 1: a job, it is a profession, and so working with

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Speaker 1: a therapist is not the same thing as working with

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Speaker 1: your friend who has biases. Because they love you, they

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Speaker 1: may not be able to tell you the truth. They

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Speaker 1: also may not have the skill set to listen to

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Speaker 1: you talk and say, you know, those the things you're

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Speaker 1: sharing with me kind of sounds like some depressive symptoms.

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Speaker 1: The things you're sharing with me kind of sounds like

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Speaker 1: some unresolved trauma. That experience you talked about sounds very traumatic.

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Speaker 1: I wonder if what you're dealing with is PTSD. Your

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Speaker 1: friends may not have the insight to say, you know, right,

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Speaker 1: right now, you're polarizing. You're dealing with polarizing thinking right

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Speaker 1: They don't know the language and not saying that you

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Speaker 1: have the jargon is what's healing you. But it's the

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Speaker 1: knowledge around certain behaviors, signs, and symptoms that really helps

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Speaker 1: us process with our clients what's happening for them. So

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Speaker 1: I often do have to remind people, like I said,

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Speaker 1: like a therapist is an occupation and they have the

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Speaker 1: skill set, the training, and also the confidentiality piece I

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Speaker 1: think is important because your friend, as much as you

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Speaker 1: want your friend to keep information private, your friends are

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Speaker 1: not bound by confidentiality, right, And so you don't want

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Speaker 1: to ever end up in a situation where you're sharing

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Speaker 1: something with the friend and you find out your business

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Speaker 1: will spread, you know, amongst the family or amongst other people.

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Speaker 1: But most importantly, I think what happens too A lot

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Speaker 1: of people think their friends can be their therapists, and

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Speaker 1: they get very angry and disappointed when their friend is

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Speaker 1: unequipped to help them. And so you're going to someone

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Speaker 1: saying I need advice about this thing, and you're walking

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Speaker 1: away feeling frustrated, but your friend is not equipped. They

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Speaker 1: don't have the skills, they don't have the knowledge to

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Speaker 1: help you in that particular area of your life. And

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Speaker 1: I think that's often the core thing I have to

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Speaker 1: remind people, because you're getting upset and angry with a

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Speaker 1: friend for literally not having the skill set and the

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Speaker 1: knowledge to help you when there are actual professions, professionals

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Speaker 1: who are equipped in skills to help you with this thing.

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Speaker 1: So instead of burning out our friendships and instead of

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Speaker 1: creating animosity and being angry with our friends for being unequipped,

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Speaker 1: it's important for us to go to the people who

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Speaker 1: are equipped, because, like I said, it's like calling up

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Speaker 1: your friend and being angry that they don't know how

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Speaker 1: to perform surgery on you.

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Speaker 3: Is that really? Is that fear not?

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Speaker 2: You know?

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Speaker 3: So why do we do it in the capacity of

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Speaker 3: mental health?

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Speaker 1: You know?

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Speaker 2: So?

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Speaker 3: I do think.

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Speaker 1: That's just the stuff that I try to tell people

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Speaker 1: to really help them understand that it's nice to go

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Speaker 1: to your friend every now and then for a check in.

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Speaker 1: In between sessions, I'm talking to my friend and updating

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Speaker 1: them about my life, or just sharing tips and tricks

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Speaker 1: with my friends just to get guidance and advice. But

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Speaker 1: the professional help you need needs to come from a professional.

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Speaker 2: I can speak for me personally, I'd be curious about you.

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Speaker 2: For me. Before I sought out therapy for the first time,

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Speaker 2: two things kept me from doing so. One was obviously

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Speaker 2: getting comfortable with the uncomfortable, so my comfort level it

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Speaker 2: was easier to talk to a friend, and it was

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Speaker 2: also free to talk to a friend. So these two

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Speaker 2: massive hurdles to access or perhaps walking in the door

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Speaker 2: where the thing that for so long prevented me from

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Speaker 2: doing so.

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Speaker 1: Yes, And I think that for me to speak on

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Speaker 1: my end, you know, as a black woman, mental health

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Speaker 1: is not something that's often talked about in my community.

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Speaker 1: And if it is talked about, it's this thing of, well,

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Speaker 1: you're being lazy when you say you're dealing with depression.

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Speaker 1: It's just that you're not willing to go further. Or

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Speaker 1: what is anxiety? Like everyone is scared of something and

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Speaker 1: so you just got to deal with it and get

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Speaker 1: over it. Like there's no such thing as debilitating anxiety,

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Speaker 1: you know. So for me growing up in my household,

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Speaker 1: I think my parents were more so ignorant to the

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Speaker 1: full scheme of what mental health was. So I never

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Speaker 1: necessarily heard them play into stigma as in you're lazy

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Speaker 1: or you're this, or use those particular terms. But they

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Speaker 1: did see mental health, particularly as a drug abuse issue

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Speaker 1: or a homelessness issue. Outside of those two things. What's

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Speaker 1: mental health?

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Speaker 3: Like? What you're depressed? What the heck is depression? Like?

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Speaker 3: What does that mean?

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Speaker 2: Right?

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Speaker 1: And so for me, I think what also so helped

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Speaker 1: me get to the point where I saw a licensed

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00:21:04,000 --> 00:21:07,480
Speaker 1: therapist was because in high school, I just remember one

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Speaker 1: day having like a mental breakdown in school and I

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Speaker 1: was crying and I was just going through so much,

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Speaker 1: and someone brought me to the guidance counselor and I

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Speaker 1: started seeing my guidance counselor every single week.

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Speaker 3: So although that was.

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Speaker 1: Not a therapist, that was my first experience in something

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Speaker 1: that felt similar to the therapeutic process because I had

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Speaker 1: someone to talk to who was a stranger. It wasn't

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Speaker 1: a friend, it wasn't a family member. It was this

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Speaker 1: woman who was like, I'm here to listen to whatever

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Speaker 1: it is you're going through, and she gave me the

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Speaker 1: space to cry. She didn't tell me to stop crying,

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Speaker 1: she didn't call me a cry baby, And those were

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Speaker 1: some of the things I used to hear at that

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Speaker 1: age when I was struggling. So to have this woman

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Speaker 1: who was so compassionate toward me, that was my first

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Speaker 1: experience to, oh, this is what therapy must feel like.

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Speaker 1: And I was only sixteen at the time, so you know,

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Speaker 1: as I graduated and things just continued to progress, for me,

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Speaker 1: I didn't have access to my guidance counselor anymore. And

402
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Speaker 1: that's when I realized therapy is the answer. And I'm

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Speaker 1: very happy that I didn't allow the concerns of what

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Speaker 1: other people would think of me if I said I

405
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Speaker 1: have a therapist. I knew that people would have an opinion,

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Speaker 1: but I'm at that age too with my attitude, I

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Speaker 1: didn't care about their opinion.

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Speaker 2: So I.

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Speaker 1: Was brave enough to say, like, this is something I'm

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Speaker 1: willing to do and own for myself.

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Speaker 2: Yeah. Yeah, wow, such a beautiful share. Thank you for

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Speaker 2: doing that. Now, I know we're talking about kind of

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Speaker 2: a generalization here about going to therapy for the first time,

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Speaker 2: but for the sake of our purposes in this conversation,

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Speaker 2: I'd love to transition and change directions a little bit

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Speaker 2: to talking about seasonal effective disorder or seasonal depression. Now,

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Speaker 2: I know that there are differences between the two, so

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Speaker 2: can we kind of first and foremost flesh out what

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Speaker 2: we're talking about here?

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Speaker 1: Yeah, I mean they're used interchangeably, but basically what it

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00:22:59,760 --> 00:23:04,560
Speaker 1: is is dealing with seasonal depression. It's seasonal, so most

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Speaker 1: people who deal with depression, they may be familiar with

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Speaker 1: major depressive disorder where every single day, regardless of the season,

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Speaker 1: regardless of the changes in the weather, I feel down,

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Speaker 1: I feel sad, I feel fatigued. I struggle with day

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Speaker 1: to day life, I struggle with chores, I struggle with

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Speaker 1: daily hygiene. Because those are the signs and symptoms of

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Speaker 1: major depressive disorder. But seasonal depression, as well as seasonal

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Speaker 1: effective disorder, is a particular seasonal thing. So seasonal depression

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Speaker 1: often comes up in communities where the climates get colder.

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Speaker 1: So we're on the East Coast, so New York is

432
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Speaker 1: definitely one of those places where seasonal depression exists for

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Speaker 1: a lot of people. A lot of the reasons why

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Speaker 1: is when we have daylight savings, losing a lot of

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00:23:51,080 --> 00:23:54,960
Speaker 1: sunlight and the vitamin D and all the nutrients and

436
00:23:55,000 --> 00:23:57,919
Speaker 1: the different things that we get from sunlight that a

437
00:23:58,040 --> 00:24:01,800
Speaker 1: decrease in that now can and create a chemical imbalance.

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Speaker 1: We're no longer getting the vitamin D that we need.

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Speaker 1: And then the winter right keeps us stuck inside a bit.

440
00:24:09,720 --> 00:24:13,119
Speaker 1: People are not as social or desire to be shel soled.

441
00:24:13,200 --> 00:24:15,160
Speaker 1: We desire it, and then when we open our door,

442
00:24:15,240 --> 00:24:16,280
Speaker 1: it's like twenty degrees.

443
00:24:16,320 --> 00:24:17,960
Speaker 3: You know what, let me dis cancel right now?

444
00:24:18,000 --> 00:24:22,960
Speaker 2: I desire like a bowl of pasta and sweatpants. Yeah. Yeah.

445
00:24:23,200 --> 00:24:27,760
Speaker 1: So the key difference here is understanding that seasonal depression

446
00:24:27,800 --> 00:24:31,399
Speaker 1: can happen more so in the fall or winter months,

447
00:24:31,400 --> 00:24:34,679
Speaker 1: and seasonal effective disorder can actually happen more so in

448
00:24:34,720 --> 00:24:38,399
Speaker 1: the summer and spring months. And the difference now to

449
00:24:38,640 --> 00:24:42,280
Speaker 1: with the summer in spring months is this is a

450
00:24:42,320 --> 00:24:45,000
Speaker 1: time where a lot of milestones happen. So in the

451
00:24:45,040 --> 00:24:48,879
Speaker 1: spring summer people are graduating college and so it's like,

452
00:24:48,880 --> 00:24:50,679
Speaker 1: what am I doing next with my life? And that

453
00:24:50,680 --> 00:24:54,119
Speaker 1: can bring up a sense of sadness and depression around

454
00:24:54,119 --> 00:24:56,800
Speaker 1: this time as well, because we're coming out of the winter.

455
00:24:57,520 --> 00:25:00,360
Speaker 1: Preparing for the summer can also bring up a lot

456
00:25:00,400 --> 00:25:04,160
Speaker 1: of emotions in our society. For example, the whole idea

457
00:25:04,200 --> 00:25:07,119
Speaker 1: of having a summer body right, I think body image

458
00:25:07,119 --> 00:25:09,480
Speaker 1: issues come up for a lot of people. And also

459
00:25:09,560 --> 00:25:12,080
Speaker 1: that back to school season, so you have this very

460
00:25:12,119 --> 00:25:16,240
Speaker 1: short window of time to yourself, time to engage, time

461
00:25:16,280 --> 00:25:18,080
Speaker 1: to have fun in the sun or do the things

462
00:25:18,080 --> 00:25:20,760
Speaker 1: that you need to do. And then that transition right

463
00:25:20,800 --> 00:25:23,679
Speaker 1: back into school can also bring up a lot of

464
00:25:23,760 --> 00:25:27,040
Speaker 1: depressive symptoms for some people. So those would be the

465
00:25:27,080 --> 00:25:30,520
Speaker 1: differences between the two. But the key, but the key

466
00:25:30,560 --> 00:25:34,720
Speaker 1: thing between the two is that seasonal aspect versus compared

467
00:25:34,760 --> 00:25:37,520
Speaker 1: to someone who is dealing with major depressive disorder. It

468
00:25:37,520 --> 00:25:40,160
Speaker 1: doesn't matter what the season is. It could be hot,

469
00:25:40,200 --> 00:25:43,720
Speaker 1: it could be cold, it could be spring full. They

470
00:25:43,880 --> 00:25:46,600
Speaker 1: always tend to have this state of depression.

471
00:25:47,160 --> 00:25:51,080
Speaker 2: Yeah, And oftentimes people may say, well, I just have

472
00:25:51,240 --> 00:25:54,480
Speaker 2: the winter blues right now, like it's going to pass, right,

473
00:25:54,600 --> 00:25:57,680
Speaker 2: So how do you know if this is something that

474
00:25:57,920 --> 00:26:00,960
Speaker 2: you should actually be concerned about out or maybe speak

475
00:26:01,000 --> 00:26:04,920
Speaker 2: to someone about, versus like it being a passing feeling.

476
00:26:05,960 --> 00:26:07,920
Speaker 1: So that is a good thing that you just said.

477
00:26:08,160 --> 00:26:10,680
Speaker 1: A passing feeling is the key thing. I always tell

478
00:26:10,720 --> 00:26:15,800
Speaker 1: people to pay attention to symptoms and severity are important

479
00:26:15,880 --> 00:26:19,040
Speaker 1: because if you are saying, it's the winter, it's really

480
00:26:19,080 --> 00:26:22,200
Speaker 1: cold outside, and today I'm feeling super tired, I'm dealing

481
00:26:22,200 --> 00:26:25,280
Speaker 1: with insomnia and my energy is low. But out of

482
00:26:25,320 --> 00:26:29,399
Speaker 1: the winter months between November and February, that only happens

483
00:26:29,480 --> 00:26:32,119
Speaker 1: once or twice for you, then it is probably a

484
00:26:32,160 --> 00:26:35,639
Speaker 1: passing emotion where today just was hard, maybe because today

485
00:26:35,760 --> 00:26:39,359
Speaker 1: was much colder compared to yesterday, or this week was

486
00:26:39,440 --> 00:26:42,280
Speaker 1: much colder compared to last week. I find that my

487
00:26:42,680 --> 00:26:45,600
Speaker 1: appetite has changed, or I find that my desire to

488
00:26:46,240 --> 00:26:49,920
Speaker 1: engage or be social is different. But if you find

489
00:26:50,000 --> 00:26:53,640
Speaker 1: that your symptoms number one are progressing. So it started

490
00:26:53,680 --> 00:26:56,679
Speaker 1: off with me, I'm tired today. The next thing I know,

491
00:26:56,960 --> 00:27:00,160
Speaker 1: my energy is constantly low. The next thing I know, well,

492
00:27:00,160 --> 00:27:02,679
Speaker 1: I'm feeling really sad, and I just find myself having

493
00:27:02,840 --> 00:27:04,720
Speaker 1: moments where I'm just crying and I don't even know

494
00:27:04,760 --> 00:27:08,240
Speaker 1: why I'm crying. I also find myself having like mood swings.

495
00:27:08,240 --> 00:27:10,080
Speaker 1: So one minute I feel okay and one minute I'm

496
00:27:10,080 --> 00:27:13,720
Speaker 1: feeling down. I'm noticing that my appetite is decreasing. Those

497
00:27:13,760 --> 00:27:17,040
Speaker 1: are symptoms, right, and so you want to pay attention

498
00:27:17,080 --> 00:27:19,080
Speaker 1: to your symptoms because if you just have one or

499
00:27:19,119 --> 00:27:22,360
Speaker 1: two symptoms, you're just dealing with life like a regular

500
00:27:22,400 --> 00:27:26,680
Speaker 1: person would, right. But if your symptoms are continuously increasing,

501
00:27:27,359 --> 00:27:29,439
Speaker 1: that is something that I would pay attention to. And

502
00:27:29,480 --> 00:27:32,600
Speaker 1: it's also the severity of it. So what I mean

503
00:27:32,640 --> 00:27:35,000
Speaker 1: with the severity is now that I listed all of

504
00:27:35,040 --> 00:27:39,720
Speaker 1: the symptoms, how often are you experiencing these symptoms? Because

505
00:27:40,119 --> 00:27:43,520
Speaker 1: if again between the months of like October or February.

506
00:27:43,520 --> 00:27:47,040
Speaker 1: If you're experiencing these symptoms once or twice again, you

507
00:27:47,119 --> 00:27:48,040
Speaker 1: might just be human.

508
00:27:48,240 --> 00:27:48,920
Speaker 3: You are human.

509
00:27:49,000 --> 00:27:51,000
Speaker 1: You're just dealing with the effects of the winter because

510
00:27:51,000 --> 00:27:54,320
Speaker 1: it's cold. But if you find that maybe four to

511
00:27:54,400 --> 00:27:57,000
Speaker 1: five times a week this is an issue for me,

512
00:27:57,240 --> 00:27:59,600
Speaker 1: four to five times a week, I'm not eating four

513
00:28:00,119 --> 00:28:02,879
Speaker 1: times a week, I'm in a chronic state of sadness.

514
00:28:03,160 --> 00:28:05,960
Speaker 1: Four to five times a week, I'm noticing that my

515
00:28:06,200 --> 00:28:09,000
Speaker 1: mood is different, I'm irritable, or maybe I'm just dealing

516
00:28:09,040 --> 00:28:12,720
Speaker 1: with chronic anxiety. That is a sign that maybe there

517
00:28:12,760 --> 00:28:16,879
Speaker 1: are some bodily changes happening for you, especially for people

518
00:28:16,880 --> 00:28:19,720
Speaker 1: who One of the things we have to remember about

519
00:28:19,720 --> 00:28:24,600
Speaker 1: seasonal depression is the holidays, and so it's not just

520
00:28:24,920 --> 00:28:28,160
Speaker 1: the season that can be triggering for you. It could

521
00:28:28,160 --> 00:28:30,880
Speaker 1: be last year I lost a loved one, and now

522
00:28:30,880 --> 00:28:33,080
Speaker 1: I have to sit here and prep for Thanksgiving and

523
00:28:33,119 --> 00:28:35,000
Speaker 1: this person isn't going to be at the dinner table.

524
00:28:35,560 --> 00:28:38,440
Speaker 1: I just got divorced after ten years, and it's Christmas,

525
00:28:38,680 --> 00:28:40,880
Speaker 1: and now I have to figure out what Christmas is

526
00:28:40,920 --> 00:28:43,040
Speaker 1: going to look like for me and my children. So

527
00:28:43,080 --> 00:28:46,680
Speaker 1: it's also important to remember societal changes as well as

528
00:28:46,720 --> 00:28:50,760
Speaker 1: personal stressors that can impact feelings of depression. It may

529
00:28:50,840 --> 00:28:53,800
Speaker 1: not just be the season. It could be the season

530
00:28:53,880 --> 00:28:56,640
Speaker 1: on top of dealing with life stressors that are really

531
00:28:56,680 --> 00:29:00,000
Speaker 1: hard to manage. So that is what I would encourage

532
00:29:00,240 --> 00:29:02,800
Speaker 1: people to be thinking about. So is this really just

533
00:29:02,840 --> 00:29:06,520
Speaker 1: a passing feeling or is it chronic? And is it

534
00:29:06,680 --> 00:29:10,880
Speaker 1: becoming so chronic that it's now becoming debilitating for me

535
00:29:10,960 --> 00:29:13,200
Speaker 1: to do day to day things to help me thrive.

536
00:29:13,920 --> 00:29:17,240
Speaker 2: And what I'm hearing you say also, is the importance

537
00:29:17,520 --> 00:29:21,840
Speaker 2: of keeping track or writing things down? Is that right?

538
00:29:22,240 --> 00:29:22,520
Speaker 3: Yes?

539
00:29:22,880 --> 00:29:27,360
Speaker 1: I definitely think for people who live in certain climates

540
00:29:27,400 --> 00:29:31,120
Speaker 1: where seasonal depression or even seasonal effective disorder, if you

541
00:29:31,240 --> 00:29:33,240
Speaker 1: know that you're about to go through a big transition

542
00:29:33,760 --> 00:29:36,640
Speaker 1: and emotions are coming up for you, I definitely think

543
00:29:36,760 --> 00:29:40,240
Speaker 1: tracking your mood can be important. I always tell people

544
00:29:40,280 --> 00:29:42,720
Speaker 1: because people have a really hard time tracking their mood.

545
00:29:43,080 --> 00:29:45,080
Speaker 1: And the reason why I say that is because I

546
00:29:45,080 --> 00:29:49,240
Speaker 1: think we're so disconnected from emotions and feelings. Because I'll say, hey,

547
00:29:49,320 --> 00:29:51,680
Speaker 1: how are you today, and people are like, I'm good.

548
00:29:51,760 --> 00:29:54,040
Speaker 1: And I know that's like a generalized thing, but good

549
00:29:54,080 --> 00:29:56,480
Speaker 1: is not a feeling. So if you're waking up every

550
00:29:56,560 --> 00:29:58,440
Speaker 1: day and saying, let me check in with myself, I

551
00:29:58,480 --> 00:30:00,280
Speaker 1: feel okay, I feel good good?

552
00:30:00,520 --> 00:30:02,360
Speaker 3: What does that mean? Right?

553
00:30:02,400 --> 00:30:04,479
Speaker 1: Because there are people who struggle with depression, there are

554
00:30:04,480 --> 00:30:06,920
Speaker 1: people who have suicidal thoughts who when you ask them

555
00:30:06,960 --> 00:30:09,920
Speaker 1: how are they, they say, I'm good? And so a

556
00:30:10,040 --> 00:30:12,680
Speaker 1: better way to measure your emotions would be to say,

557
00:30:12,760 --> 00:30:15,560
Speaker 1: on a scale of one to ten, one being my worst,

558
00:30:15,560 --> 00:30:18,560
Speaker 1: ten being my best. Let me be honest with myself

559
00:30:18,600 --> 00:30:21,600
Speaker 1: where do I fall within that spectrum? And if I'm

560
00:30:21,720 --> 00:30:25,040
Speaker 1: if every single day I'm under a five, that's going

561
00:30:25,120 --> 00:30:27,360
Speaker 1: to show me, even though I may not know how

562
00:30:27,400 --> 00:30:30,920
Speaker 1: to name the feeling, being under a five every day

563
00:30:31,000 --> 00:30:33,640
Speaker 1: kind of shows me something's wrong here, because if ten

564
00:30:33,720 --> 00:30:36,280
Speaker 1: is me being at my best, why is it that

565
00:30:36,320 --> 00:30:39,720
Speaker 1: for the last month I've only been at three? Right?

566
00:30:39,760 --> 00:30:41,960
Speaker 1: And so, even like I said, even though you may

567
00:30:42,040 --> 00:30:44,600
Speaker 1: struggle with saying I feel sad, I feel hopeless, I

568
00:30:44,640 --> 00:30:48,000
Speaker 1: feel I just feel something so difficult, being able to

569
00:30:48,080 --> 00:30:51,600
Speaker 1: measure your feelings allows you to have a clearer understanding

570
00:30:51,640 --> 00:30:54,800
Speaker 1: of where do I fall on the feeling spectrum. I

571
00:30:54,840 --> 00:30:57,920
Speaker 1: also encourage people to google something called the Feelings will

572
00:30:59,080 --> 00:31:01,360
Speaker 1: or the emotion whill so that it can show you

573
00:31:01,480 --> 00:31:04,640
Speaker 1: the different kinds of emotions we have, so that you

574
00:31:04,640 --> 00:31:06,840
Speaker 1: can have language for it, because a lot of us,

575
00:31:06,840 --> 00:31:10,200
Speaker 1: I think our vocabulary lapse when it comes to being

576
00:31:10,240 --> 00:31:13,680
Speaker 1: able to define our emotional state. So that's another thing

577
00:31:13,720 --> 00:31:16,040
Speaker 1: that I would encourage people to do. To match their

578
00:31:16,160 --> 00:31:18,560
Speaker 1: number on a scale of one to ten with a

579
00:31:18,640 --> 00:31:20,880
Speaker 1: feeling from the feelings will.

580
00:31:21,440 --> 00:31:24,440
Speaker 2: So many helpful tips here that the numbers can really

581
00:31:24,560 --> 00:31:27,280
Speaker 2: really make a big difference. And I went through a

582
00:31:27,320 --> 00:31:29,480
Speaker 2: period of time where at the end of my journal

583
00:31:29,600 --> 00:31:32,120
Speaker 2: entries in the morning, I would make a point to

584
00:31:32,640 --> 00:31:34,880
Speaker 2: write down a highlight from the past twenty four hours.

585
00:31:34,880 --> 00:31:39,040
Speaker 2: And similarly, if I had a difficult time writing down

586
00:31:39,200 --> 00:31:41,640
Speaker 2: a highlight that was indicative to me that I was

587
00:31:41,680 --> 00:31:43,800
Speaker 2: at present in my day to day, I couldn't even

588
00:31:43,880 --> 00:31:46,960
Speaker 2: find something super small to be like, I loved the

589
00:31:47,000 --> 00:31:50,560
Speaker 2: sun outside yesterday, and in those moments, it was like, okay,

590
00:31:50,920 --> 00:31:54,080
Speaker 2: let's stop, let's do some inventory here. Where are you

591
00:31:54,440 --> 00:31:57,280
Speaker 2: and why are you not? Where your feet are right?

592
00:31:57,480 --> 00:32:00,280
Speaker 1: And I think that can be super super help full

593
00:32:00,400 --> 00:32:04,440
Speaker 1: to really just take inventory and to do some processing.

594
00:32:04,520 --> 00:32:07,200
Speaker 1: And it does require reflecting, and so I like that.

595
00:32:07,240 --> 00:32:10,080
Speaker 1: You said a twenty four hour period. That's a very

596
00:32:10,120 --> 00:32:13,280
Speaker 1: short amount of time, right, It's just today or yesterday.

597
00:32:13,320 --> 00:32:16,440
Speaker 1: And if I'm really having a hard time figuring out

598
00:32:16,440 --> 00:32:19,120
Speaker 1: what a highlight was or figuring out a moment, am

599
00:32:19,160 --> 00:32:21,960
Speaker 1: I being mindful throughout the day? Am I allowing myself

600
00:32:22,000 --> 00:32:25,120
Speaker 1: to be present with what's happening around me? Maybe I

601
00:32:25,160 --> 00:32:27,840
Speaker 1: need to focus on wi If I can't find a highlight,

602
00:32:27,920 --> 00:32:30,200
Speaker 1: what were the things that got in the way of

603
00:32:30,240 --> 00:32:32,240
Speaker 1: me feeling good? What are the things that got in

604
00:32:32,240 --> 00:32:34,320
Speaker 1: the way of me being able to say I'm grateful

605
00:32:34,320 --> 00:32:37,000
Speaker 1: for this thing that happened yesterday, Because then maybe that

606
00:32:37,040 --> 00:32:39,320
Speaker 1: also shows you where you need to erect some boundaries

607
00:32:39,320 --> 00:32:41,840
Speaker 1: in your life. You know, if I'm consistently exposed to

608
00:32:41,920 --> 00:32:44,400
Speaker 1: things that are just making me feel terrible and I

609
00:32:44,440 --> 00:32:47,240
Speaker 1: can't find a highlight, what are some shifts that I

610
00:32:47,320 --> 00:32:49,520
Speaker 1: need to make so that I can have more access

611
00:32:49,560 --> 00:32:53,000
Speaker 1: to joy.

612
00:32:54,600 --> 00:32:57,400
Speaker 2: Taking a break from today's episode to give some love

613
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651
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Speaker 2: back to it. What we're talking about here this reflecting

652
00:35:40,120 --> 00:35:43,120
Speaker 2: and then again with the different scales that we spoke about,

653
00:35:43,440 --> 00:35:47,720
Speaker 2: this is reiterating the importance of honesty. So, for someone

654
00:35:47,719 --> 00:35:52,680
Speaker 2: who may be having trouble being honest with themselves, what

655
00:35:52,800 --> 00:35:57,200
Speaker 2: advice do you offer to them?

656
00:35:57,200 --> 00:35:59,080
Speaker 1: This is a good question. I think a lot of

657
00:35:59,200 --> 00:36:04,160
Speaker 1: us struggle with being honest with ourselves. No, yeah, we do.

658
00:36:04,239 --> 00:36:07,640
Speaker 1: And I guess first I'll say that to normalize it, right,

659
00:36:07,760 --> 00:36:11,880
Speaker 1: because I think sometimes we see people on a particular

660
00:36:11,960 --> 00:36:15,080
Speaker 1: wellness journey and we want to be where they are,

661
00:36:15,360 --> 00:36:17,760
Speaker 1: and we don't realize what they had to go through

662
00:36:18,160 --> 00:36:20,680
Speaker 1: to get to where they are, and they went through

663
00:36:20,719 --> 00:36:25,080
Speaker 1: moments of denial themselves to finally be able to step

664
00:36:25,080 --> 00:36:28,759
Speaker 1: into their truth and own what's happening for them. And

665
00:36:28,800 --> 00:36:31,160
Speaker 1: I think it's important to realize that if we are

666
00:36:31,200 --> 00:36:36,200
Speaker 1: not honest with ourselves, we are hindering our ability to grow,

667
00:36:36,960 --> 00:36:39,960
Speaker 1: you know, because if you are pretending and you are

668
00:36:40,040 --> 00:36:43,879
Speaker 1: faking it till you make it, you will consistently burn

669
00:36:43,960 --> 00:36:47,680
Speaker 1: yourself out and be drained because the truth opens your

670
00:36:47,680 --> 00:36:50,360
Speaker 1: eyes to the things that need to be healed, and

671
00:36:50,440 --> 00:36:53,080
Speaker 1: if you choose not to open your eyes to that thing,

672
00:36:53,080 --> 00:36:55,239
Speaker 1: you're going to be doing all of these things and

673
00:36:55,280 --> 00:36:59,000
Speaker 1: all these exercises and practices that really don't benefit you

674
00:36:59,400 --> 00:37:02,880
Speaker 1: because it's not tackling the real issue. So I just

675
00:37:03,000 --> 00:37:07,759
Speaker 1: remind people the benefit of honesty and how do you

676
00:37:07,800 --> 00:37:11,120
Speaker 1: I always ask reflection questions, what are you gaining by

677
00:37:11,160 --> 00:37:14,400
Speaker 1: lying to yourself, and you might say, well, you know,

678
00:37:14,520 --> 00:37:16,600
Speaker 1: it keeps me safe and it keeps me protected. And

679
00:37:17,080 --> 00:37:20,160
Speaker 1: now you need to do some reflecting and ask yourself,

680
00:37:20,200 --> 00:37:23,840
Speaker 1: how has keeping you safe and protected allowed and protecting

681
00:37:23,880 --> 00:37:26,959
Speaker 1: yourself in this particular way allowing you to flourish in life?

682
00:37:27,360 --> 00:37:29,360
Speaker 1: How is that allowing you to flourish in your career?

683
00:37:29,400 --> 00:37:31,680
Speaker 1: How is it allowing you to flourish in your partnerships?

684
00:37:32,000 --> 00:37:34,360
Speaker 1: How is it allowing you to flourish in your friendships?

685
00:37:34,360 --> 00:37:37,399
Speaker 1: If you are staying silent about what you're going through

686
00:37:37,440 --> 00:37:39,880
Speaker 1: and not admitting that this is where I am in

687
00:37:39,920 --> 00:37:43,520
Speaker 1: this current season and it's okay. Also, remember that truth

688
00:37:43,680 --> 00:37:46,719
Speaker 1: in itself ebbs and flows, right, So the truth of

689
00:37:46,760 --> 00:37:49,920
Speaker 1: what I'm experiencing now is it could look different tomorrow.

690
00:37:50,360 --> 00:37:50,600
Speaker 3: You know.

691
00:37:50,719 --> 00:37:54,520
Speaker 1: I think we struggle as a society with nuanced thinking,

692
00:37:55,200 --> 00:37:58,280
Speaker 1: so we also hide from the truth because we assume

693
00:37:58,320 --> 00:38:00,880
Speaker 1: if I feel this way, this is my life, this

694
00:38:00,960 --> 00:38:03,920
Speaker 1: defines my morality, this is what forever is going to

695
00:38:03,960 --> 00:38:07,400
Speaker 1: look like. And that's black and white thinking. Life is

696
00:38:07,440 --> 00:38:09,279
Speaker 1: either good or bad, right or wrong. And if I

697
00:38:09,320 --> 00:38:11,359
Speaker 1: feel this thing, I'm never going to get out of it.

698
00:38:11,800 --> 00:38:14,000
Speaker 1: And I think we have to give ourselves permission to

699
00:38:14,040 --> 00:38:18,040
Speaker 1: think a little deeper and expand the way we see life,

700
00:38:18,080 --> 00:38:21,640
Speaker 1: and how growth in the way you think and see

701
00:38:21,640 --> 00:38:24,799
Speaker 1: yourself is a part of healing, and your truth is

702
00:38:24,840 --> 00:38:27,040
Speaker 1: going to change because how I feel about myself and

703
00:38:27,080 --> 00:38:29,719
Speaker 1: the way maybe my thoughts, my beliefs and values that

704
00:38:29,760 --> 00:38:32,560
Speaker 1: can change over time. So I think it's just really

705
00:38:32,600 --> 00:38:35,440
Speaker 1: important to recognize that living in a state of denial

706
00:38:36,000 --> 00:38:38,799
Speaker 1: means you are living in a state of self sabotage,

707
00:38:39,280 --> 00:38:43,160
Speaker 1: and until you decide to own what's happening for you,

708
00:38:43,160 --> 00:38:44,200
Speaker 1: you will stay stuck.

709
00:38:45,000 --> 00:38:48,160
Speaker 2: Yeah, yeah, again, going back to that question, how do

710
00:38:48,200 --> 00:38:50,359
Speaker 2: you want to feel? And what do you need to

711
00:38:50,400 --> 00:38:53,960
Speaker 2: do to get to that place? And honestly, more often

712
00:38:54,000 --> 00:38:56,000
Speaker 2: than not, the things that you're going to have to

713
00:38:56,080 --> 00:38:59,200
Speaker 2: do to get there are going to be uncomfortable.

714
00:39:00,280 --> 00:39:02,759
Speaker 1: It is we have to teach ourselves that we have

715
00:39:02,840 --> 00:39:07,600
Speaker 1: the power to move through discomfort. Discomfort is not always

716
00:39:07,640 --> 00:39:10,840
Speaker 1: as scary as we make it seem to be. And

717
00:39:10,880 --> 00:39:13,560
Speaker 1: I think when we own that, you know, on the

718
00:39:13,640 --> 00:39:16,040
Speaker 1: other side of discomfort is the life that I know

719
00:39:16,160 --> 00:39:18,680
Speaker 1: I deserve, and it's the life that I want. Then

720
00:39:18,719 --> 00:39:21,120
Speaker 1: there are some actionable steps that I need to take

721
00:39:21,160 --> 00:39:21,680
Speaker 1: to get there.

722
00:39:22,200 --> 00:39:26,480
Speaker 2: Definitely. Definitely. So to go back to our conversation on

723
00:39:26,760 --> 00:39:31,120
Speaker 2: seasonal depression, you so helpfully articulated a lot of the

724
00:39:31,320 --> 00:39:36,000
Speaker 2: symptoms of it for someone who can say for certain, okay,

725
00:39:36,320 --> 00:39:38,480
Speaker 2: you know what, I think, this is what's going on here.

726
00:39:38,840 --> 00:39:41,400
Speaker 2: What are they to do? What's the next step in

727
00:39:41,480 --> 00:39:43,200
Speaker 2: treating that seasonal depression?

728
00:39:44,080 --> 00:39:46,759
Speaker 1: Okay, So I'll start on the top level right now.

729
00:39:46,760 --> 00:39:50,160
Speaker 1: If this is something that's super super severe and it's

730
00:39:50,160 --> 00:39:53,520
Speaker 1: to the point where your depression is keeping you in

731
00:39:53,560 --> 00:39:56,279
Speaker 1: a chronic state of sadness, there's a lot coming up

732
00:39:56,280 --> 00:39:59,080
Speaker 1: for you emotionally, I would encourage maybe you want to

733
00:39:59,120 --> 00:40:01,839
Speaker 1: talk to someone. And the reason why I say that too,

734
00:40:01,960 --> 00:40:04,160
Speaker 1: is because I think people go into therapy with this

735
00:40:04,200 --> 00:40:07,279
Speaker 1: mindset that this is forever and you can have a

736
00:40:07,320 --> 00:40:10,320
Speaker 1: short term therapist, you know, you can work with someone

737
00:40:10,480 --> 00:40:12,399
Speaker 1: for a few months and say, this is what I'm

738
00:40:12,440 --> 00:40:15,680
Speaker 1: dealing with. I need an outlet, I need some emotional support,

739
00:40:16,239 --> 00:40:18,640
Speaker 1: and right now I'm just dealing with seasonal depression and

740
00:40:18,680 --> 00:40:20,560
Speaker 1: I need a therapist who can help me get through

741
00:40:20,560 --> 00:40:24,040
Speaker 1: these difficult months. So that's the higher level form of

742
00:40:24,080 --> 00:40:26,640
Speaker 1: support that I would encourage people to engage in. But

743
00:40:26,719 --> 00:40:28,800
Speaker 1: there are some other things that you can do outside

744
00:40:28,800 --> 00:40:31,799
Speaker 1: of therapy. The first thing I encourage people to do

745
00:40:32,719 --> 00:40:36,960
Speaker 1: is really schedule pre care. What is pre care? We

746
00:40:37,040 --> 00:40:39,520
Speaker 1: all know what self care is. It means doing this

747
00:40:39,640 --> 00:40:42,560
Speaker 1: work of caring for ourselves. I'm going to go to

748
00:40:42,600 --> 00:40:44,800
Speaker 1: the spa, I'm going to do all of these things

749
00:40:44,840 --> 00:40:48,600
Speaker 1: that plays a role in nourishing my well being. But

750
00:40:48,960 --> 00:40:53,200
Speaker 1: pre care means planning. It means planning in advance because

751
00:40:53,239 --> 00:40:57,040
Speaker 1: I know in a few weeks the weather is dropping.

752
00:40:57,160 --> 00:40:59,880
Speaker 1: So maybe I'm paying attention more to the weather outlet

753
00:41:00,200 --> 00:41:02,520
Speaker 1: and I'm saying, it's Monday, Saturday, It's going to be

754
00:41:02,600 --> 00:41:06,520
Speaker 1: a really cold day. And not only is it on Saturday,

755
00:41:06,560 --> 00:41:07,960
Speaker 1: I'm going to be home and I'm going to be

756
00:41:08,000 --> 00:41:11,640
Speaker 1: by myself. So maybe there's a possibility I might start

757
00:41:11,640 --> 00:41:14,120
Speaker 1: to feel a bit of depressed. I might start to

758
00:41:14,120 --> 00:41:16,759
Speaker 1: feel depressed. I might start to feel sad. Pre Care

759
00:41:16,840 --> 00:41:19,680
Speaker 1: means what can I do for myself on Saturday? Is

760
00:41:19,719 --> 00:41:22,160
Speaker 1: there a social component? Is there a friend's house I

761
00:41:22,160 --> 00:41:24,279
Speaker 1: can go to? Is there a social activity I can

762
00:41:24,320 --> 00:41:27,480
Speaker 1: engage in? Or how can I make my home environment

763
00:41:28,360 --> 00:41:30,960
Speaker 1: healthy for me? Are there things in my home environment?

764
00:41:30,960 --> 00:41:32,360
Speaker 1: Maybe I'm going to say, you know what, there's this

765
00:41:32,440 --> 00:41:34,080
Speaker 1: movie I've really been wanting to watch. I'm going to

766
00:41:34,120 --> 00:41:36,680
Speaker 1: wait for Saturday so that I have something to do

767
00:41:36,760 --> 00:41:39,399
Speaker 1: that day. So that is what pre care looks like.

768
00:41:39,480 --> 00:41:42,279
Speaker 1: It literally means planning in advance. Because I always tell

769
00:41:42,320 --> 00:41:45,319
Speaker 1: people stop letting life happen to you. Stop waking up

770
00:41:45,360 --> 00:41:48,000
Speaker 1: and saying I feel sad, I feel all these different things,

771
00:41:48,040 --> 00:41:50,040
Speaker 1: and I'm just going to wait for something to happen

772
00:41:50,080 --> 00:41:53,400
Speaker 1: to me. We do have to take actionable steps to

773
00:41:53,520 --> 00:41:55,600
Speaker 1: get to the place we're trying to be. But this

774
00:41:55,719 --> 00:41:58,520
Speaker 1: is why I also share that high level support because

775
00:41:58,560 --> 00:42:02,680
Speaker 1: some of us really struggle. If our depression is so debilitating,

776
00:42:03,200 --> 00:42:06,040
Speaker 1: taking that actionable step can be difficult, and I think

777
00:42:06,080 --> 00:42:09,160
Speaker 1: that's when you might have to pull in a professional

778
00:42:09,200 --> 00:42:12,759
Speaker 1: form of support. Another thing I encourage people to do

779
00:42:13,120 --> 00:42:16,160
Speaker 1: is find different ways that you can be practicing self

780
00:42:16,200 --> 00:42:19,719
Speaker 1: care that is realistic to your day to day. So

781
00:42:20,120 --> 00:42:22,560
Speaker 1: some people feel like self care is going to the spa.

782
00:42:22,719 --> 00:42:24,399
Speaker 1: Are you going to the spa every day?

783
00:42:24,719 --> 00:42:25,120
Speaker 3: Doubt it.

784
00:42:25,960 --> 00:42:28,759
Speaker 1: So when we think of self care, I always ask

785
00:42:28,840 --> 00:42:32,040
Speaker 1: people to think of self nourishment. What am I doing

786
00:42:32,120 --> 00:42:36,520
Speaker 1: to nourish myself? On a daily basis. I encourage people

787
00:42:36,560 --> 00:42:39,640
Speaker 1: to develop a morning routine where you're asking yourself, on

788
00:42:39,640 --> 00:42:41,480
Speaker 1: a scale of one to ten, how am I feeling

789
00:42:41,520 --> 00:42:43,520
Speaker 1: when I woke up today? Because also when you deal

790
00:42:43,560 --> 00:42:47,239
Speaker 1: with seasonal depression, you might have sleep issues. So how

791
00:42:47,280 --> 00:42:49,719
Speaker 1: did I wake up feeling? And if I woke up

792
00:42:49,719 --> 00:42:52,319
Speaker 1: feeling less than a five, what are some actionable things

793
00:42:52,360 --> 00:42:54,800
Speaker 1: that I might need to do today to insert pockets

794
00:42:54,800 --> 00:42:58,400
Speaker 1: of nourishment and enjoy right, And so that's something that

795
00:42:58,440 --> 00:43:01,879
Speaker 1: I truly encourage people to do. And the last thing

796
00:43:02,600 --> 00:43:06,399
Speaker 1: I'd add is journaling. And I think writing out your

797
00:43:06,440 --> 00:43:09,319
Speaker 1: thoughts and writing out your feelings can be important. It

798
00:43:09,320 --> 00:43:13,160
Speaker 1: can help you release the different feelings that feel heavy.

799
00:43:13,480 --> 00:43:16,480
Speaker 1: But there are also different theme based journalings people can

800
00:43:16,520 --> 00:43:19,560
Speaker 1: engage in. And the number one theme I encourage people

801
00:43:19,600 --> 00:43:24,040
Speaker 1: to utilize is gratitude journaling. And there's a practice call

802
00:43:24,200 --> 00:43:27,480
Speaker 1: the three good Things, and the three good things literally

803
00:43:27,560 --> 00:43:30,720
Speaker 1: just means writing down three good things that happened today

804
00:43:30,800 --> 00:43:34,800
Speaker 1: and why you felt they were good our brains throughout

805
00:43:34,800 --> 00:43:38,920
Speaker 1: the day. Studies show that eighty percent of our thoughts

806
00:43:38,920 --> 00:43:45,360
Speaker 1: are negative, so we already have a barrier when it

807
00:43:45,480 --> 00:43:48,920
Speaker 1: comes to having gratitude because our brains are wired to

808
00:43:49,040 --> 00:43:52,120
Speaker 1: see a lot of things through a negative lens. So

809
00:43:52,160 --> 00:43:55,800
Speaker 1: the Three Good Things practice requires us to be very

810
00:43:55,800 --> 00:44:01,520
Speaker 1: intentional about reflecting on our day, processing our day. Because

811
00:44:01,520 --> 00:44:04,320
Speaker 1: it's easy to say this went wrong, and this happened,

812
00:44:04,360 --> 00:44:06,120
Speaker 1: and it annoyed me, and this happened and it made

813
00:44:06,120 --> 00:44:06,600
Speaker 1: me angry.

814
00:44:06,600 --> 00:44:07,720
Speaker 3: But what made you happy?

815
00:44:08,200 --> 00:44:10,799
Speaker 1: Are you taking the time to reflect on that or

816
00:44:10,840 --> 00:44:13,319
Speaker 1: are you making room and giving more space to the

817
00:44:13,320 --> 00:44:14,360
Speaker 1: things that you didn't like?

818
00:44:15,360 --> 00:44:15,560
Speaker 3: Right?

819
00:44:15,680 --> 00:44:17,840
Speaker 1: And so you have to ask yourself where are you

820
00:44:17,880 --> 00:44:20,560
Speaker 1: putting your power? And so when it comes to the

821
00:44:20,640 --> 00:44:24,040
Speaker 1: Three Good Things practice, it really just helps people recognize

822
00:44:24,040 --> 00:44:27,759
Speaker 1: that my depression isn't defining my life because good things

823
00:44:27,800 --> 00:44:30,640
Speaker 1: are still happening to me. My brain is trying to

824
00:44:30,680 --> 00:44:33,399
Speaker 1: trick me into believing that life is sad right now,

825
00:44:33,480 --> 00:44:36,040
Speaker 1: life is hard right now. But this actually was a

826
00:44:36,040 --> 00:44:39,040
Speaker 1: moment that reminded me I'm alive, And this is actually

827
00:44:39,120 --> 00:44:40,960
Speaker 1: a moment that reminded me that I feel good in

828
00:44:41,000 --> 00:44:42,960
Speaker 1: my skin, or that I feel beautiful, or that I

829
00:44:43,000 --> 00:44:45,680
Speaker 1: know I'm loved and supported, or that this is a

830
00:44:45,719 --> 00:44:48,600
Speaker 1: particular thing I enjoy doing in life. So that is

831
00:44:48,800 --> 00:44:53,440
Speaker 1: another skill in practice that I really encourage people who

832
00:44:53,480 --> 00:44:57,799
Speaker 1: are dealing with seasonal depression to engage in. And I

833
00:44:57,840 --> 00:45:01,400
Speaker 1: will add lastly to there are there are particular lamps

834
00:45:01,440 --> 00:45:03,759
Speaker 1: that you can put in your house that gives you

835
00:45:03,840 --> 00:45:07,520
Speaker 1: that it kind of mimics the rays that come from

836
00:45:07,560 --> 00:45:10,879
Speaker 1: the sun, and that can be very very helpful to have.

837
00:45:11,760 --> 00:45:15,040
Speaker 2: Yes, I feel like they're like happy happy light therapy

838
00:45:15,160 --> 00:45:20,120
Speaker 2: lamps and boxes. Yeah, happy lamps. I remember at one

839
00:45:20,160 --> 00:45:23,560
Speaker 2: of my first ever like corporate jobs out of college,

840
00:45:23,640 --> 00:45:25,840
Speaker 2: one of the things that the company did was like

841
00:45:25,920 --> 00:45:27,759
Speaker 2: one day, we all walked in and we had some

842
00:45:27,960 --> 00:45:30,960
Speaker 2: random like happy lamp on our desk, And I was like, Oh,

843
00:45:31,040 --> 00:45:33,279
Speaker 2: is this how we're making all the employees like feel

844
00:45:33,320 --> 00:45:37,239
Speaker 2: better today? Is this the secret? Maybe I don't know,

845
00:45:37,320 --> 00:45:39,520
Speaker 2: Maybe it's more time off. Maybe we don't need a

846
00:45:39,520 --> 00:45:41,799
Speaker 2: happy lamp, but you know, to each there up.

847
00:45:43,640 --> 00:45:46,480
Speaker 3: To each very right, it could be very helpful.

848
00:45:46,480 --> 00:45:48,680
Speaker 1: I remember working a job one day where I had

849
00:45:48,680 --> 00:45:52,160
Speaker 1: an office that had no windows. Oh well yeah, imagine

850
00:45:52,160 --> 00:45:54,880
Speaker 1: being outside, it's sunny, it's nice outside, and you go

851
00:45:54,960 --> 00:45:58,440
Speaker 1: into this dark box. So I had to get myself

852
00:45:58,480 --> 00:46:00,680
Speaker 1: a happy lamp, you know, because something that's another thing

853
00:46:00,719 --> 00:46:04,000
Speaker 1: we can't always have control over our environment, and people

854
00:46:04,000 --> 00:46:07,279
Speaker 1: who are dealing with seasonal depression do maybe I know

855
00:46:07,520 --> 00:46:09,279
Speaker 1: right now in a current climate where and there is

856
00:46:09,320 --> 00:46:11,239
Speaker 1: a lot of remote work, but there are still people

857
00:46:11,280 --> 00:46:13,319
Speaker 1: who are getting up and going to an office. So

858
00:46:13,320 --> 00:46:17,280
Speaker 1: imagine having a windowless office, right, like literally just staring

859
00:46:17,320 --> 00:46:19,960
Speaker 1: at wools all day. So having some sense of nature,

860
00:46:20,120 --> 00:46:25,000
Speaker 1: you know, having a lamb, having aromatherapy, having certain things

861
00:46:25,040 --> 00:46:28,239
Speaker 1: to help your environment can also help you dealing with

862
00:46:28,280 --> 00:46:29,400
Speaker 1: your depression as well.

863
00:46:29,520 --> 00:46:31,759
Speaker 2: This is reminding me of the conversation that I had

864
00:46:31,800 --> 00:46:34,319
Speaker 2: with Mekka Agumakay and she was talking about when she

865
00:46:34,480 --> 00:46:37,839
Speaker 2: was experiencing depression and for her, she likened it kind

866
00:46:37,880 --> 00:46:40,600
Speaker 2: of to this scenario being in a room that's dark,

867
00:46:40,680 --> 00:46:43,160
Speaker 2: the shades are drawn, you know their sun outside, but

868
00:46:43,200 --> 00:46:47,480
Speaker 2: you are incapable of opening the shade, of drawing the blinds.

869
00:46:47,480 --> 00:46:50,640
Speaker 2: And so if you have the opportunity to use these

870
00:46:50,680 --> 00:46:54,600
Speaker 2: different tools that you have really highlighted for us here, Mina,

871
00:46:54,640 --> 00:46:57,720
Speaker 2: then that is your opportunity to get to a place

872
00:46:57,719 --> 00:47:01,240
Speaker 2: where maybe it feels a little easier to draw those shades,

873
00:47:01,239 --> 00:47:02,320
Speaker 2: to open those lines.

874
00:47:02,760 --> 00:47:04,840
Speaker 1: Right. And I want to say too to too that

875
00:47:05,840 --> 00:47:09,160
Speaker 1: measuring progress. I think where people mess up is they

876
00:47:09,160 --> 00:47:14,120
Speaker 1: want healing to be this grand thing. And for some people,

877
00:47:14,880 --> 00:47:17,120
Speaker 1: if I can't get out of my bed and walk

878
00:47:17,160 --> 00:47:20,120
Speaker 1: to the window and open a shade, the fact that

879
00:47:20,160 --> 00:47:24,080
Speaker 1: I even made attempt to stand up, that's my progress

880
00:47:24,120 --> 00:47:26,120
Speaker 1: for today. That is one of my three good things.

881
00:47:26,480 --> 00:47:29,000
Speaker 1: That was the first good thing. So I think it's

882
00:47:29,040 --> 00:47:32,520
Speaker 1: important to remember those micro moments that happened without the

883
00:47:32,600 --> 00:47:35,960
Speaker 1: day that shows us we're moving closer to healing. And

884
00:47:36,000 --> 00:47:40,080
Speaker 1: I think for people dealing with more debilitating depression, think

885
00:47:40,120 --> 00:47:43,400
Speaker 1: of the small micro moments that you can create. You

886
00:47:43,719 --> 00:47:46,080
Speaker 1: putting the pressure on yourself to wake up and click

887
00:47:46,120 --> 00:47:48,719
Speaker 1: yourself breakfast and take a shower and do all these

888
00:47:48,719 --> 00:47:51,200
Speaker 1: things that you know is extremely hard for you. It

889
00:47:51,239 --> 00:47:53,319
Speaker 1: could be today I woke up and I splashed water

890
00:47:53,400 --> 00:47:56,840
Speaker 1: on my face and that was enough. And then maybe

891
00:47:56,840 --> 00:47:59,719
Speaker 1: by next week I'll have the ability to jump in

892
00:47:59,760 --> 00:48:01,959
Speaker 1: a shit and brush my teeth and do the things

893
00:48:01,960 --> 00:48:04,200
Speaker 1: that I know I need to do. But right now,

894
00:48:04,239 --> 00:48:06,840
Speaker 1: I have to start small with what my energy is

895
00:48:06,880 --> 00:48:10,279
Speaker 1: allowing me to do, and that's progress. So I just

896
00:48:10,280 --> 00:48:13,000
Speaker 1: wanted to add that because I think we measure success

897
00:48:13,040 --> 00:48:16,160
Speaker 1: in a way that is unrealistic to where we are

898
00:48:16,200 --> 00:48:17,080
Speaker 1: in our current state.

899
00:48:17,960 --> 00:48:21,400
Speaker 2: Yeah, for sure, And I would be remiss if we

900
00:48:21,480 --> 00:48:25,640
Speaker 2: didn't at least touch on the topic of medication. I

901
00:48:25,680 --> 00:48:28,680
Speaker 2: know that this is something that often individuals reach out

902
00:48:28,680 --> 00:48:32,200
Speaker 2: to me asking about because I have been open with

903
00:48:32,280 --> 00:48:37,319
Speaker 2: my experience personally of going on medication for depression. For

904
00:48:37,440 --> 00:48:41,200
Speaker 2: someone who is curious about this, what do you have

905
00:48:41,239 --> 00:48:41,839
Speaker 2: to say to them?

906
00:48:42,920 --> 00:48:46,560
Speaker 1: I definitely would say reach out to a psychiatrist, the

907
00:48:46,640 --> 00:48:50,239
Speaker 1: person who is trained, the person who is the professional,

908
00:48:50,320 --> 00:48:52,600
Speaker 1: and the person who most likely is going to be

909
00:48:52,760 --> 00:48:56,960
Speaker 1: administering the medication. Reaching out to a psychiatrist does not

910
00:48:57,080 --> 00:49:00,000
Speaker 1: mean that you're asking for the medication. Do a concert

911
00:49:00,520 --> 00:49:03,040
Speaker 1: with them, let them know this is what I'm feeling,

912
00:49:03,160 --> 00:49:05,640
Speaker 1: these are the effects that I'm having, and learn more

913
00:49:06,000 --> 00:49:09,319
Speaker 1: about what the medication process looks like, you know. So

914
00:49:09,400 --> 00:49:11,719
Speaker 1: I think that can just be important because I do

915
00:49:12,000 --> 00:49:15,000
Speaker 1: know that some people are very hesitant, they're very scared

916
00:49:15,360 --> 00:49:18,160
Speaker 1: going on medication. For some people it's long term and

917
00:49:18,200 --> 00:49:21,040
Speaker 1: that's fine, and for some people it's short term and

918
00:49:21,080 --> 00:49:24,080
Speaker 1: that's also fine, right, But I think if you are

919
00:49:24,360 --> 00:49:26,560
Speaker 1: curious and you really want to weigh your options, you

920
00:49:26,600 --> 00:49:28,799
Speaker 1: want to know what medications are best for you. You

921
00:49:28,840 --> 00:49:30,759
Speaker 1: want to know how long it might require it for

922
00:49:30,800 --> 00:49:33,760
Speaker 1: you to be on medication. The best person to ask

923
00:49:34,160 --> 00:49:36,799
Speaker 1: to have that conversation with is a psychiatrist. I know

924
00:49:36,880 --> 00:49:38,920
Speaker 1: we live in a day and age of wellness blogs

925
00:49:39,239 --> 00:49:42,640
Speaker 1: in Google, but I do encourage if you are seeking

926
00:49:42,680 --> 00:49:45,400
Speaker 1: medication to try to step away from It's okay to

927
00:49:45,440 --> 00:49:47,920
Speaker 1: do your research and come to a psychiatrist with the

928
00:49:47,960 --> 00:49:50,719
Speaker 1: things you read online and say, these are some things

929
00:49:50,719 --> 00:49:53,640
Speaker 1: that I've learned about, but don't let articles scare you

930
00:49:54,160 --> 00:49:56,880
Speaker 1: from the process of medication. I do think talking to

931
00:49:56,920 --> 00:50:01,520
Speaker 1: a professional always helps relieve us the stress or anxiety

932
00:50:01,560 --> 00:50:04,400
Speaker 1: that we have about starting something new that we're not

933
00:50:04,480 --> 00:50:05,160
Speaker 1: familiar with.

934
00:50:05,840 --> 00:50:10,640
Speaker 2: Definitely and knowing that just because you read one article

935
00:50:10,800 --> 00:50:13,560
Speaker 2: or listen to one podcast and heard about one person's

936
00:50:13,640 --> 00:50:17,520
Speaker 2: experience does not mean that that experience could mimic your own,

937
00:50:17,560 --> 00:50:21,400
Speaker 2: and that we are each individual. So praising, of course,

938
00:50:21,480 --> 00:50:25,239
Speaker 2: the benefit of seeking out a qualified expert to help

939
00:50:25,280 --> 00:50:28,239
Speaker 2: you on your journey, there is seriously nothing more important.

940
00:50:29,000 --> 00:50:32,879
Speaker 1: Exactly, you know, someone else's experience with medication is not

941
00:50:32,960 --> 00:50:36,800
Speaker 1: going to be your experience. Our bodies react to things differently,

942
00:50:36,840 --> 00:50:40,080
Speaker 1: which is why having a consultation with a medical professional

943
00:50:40,719 --> 00:50:42,520
Speaker 1: and having that person in your life, because you might

944
00:50:42,560 --> 00:50:44,839
Speaker 1: try a medication and it may not work for you,

945
00:50:44,880 --> 00:50:47,240
Speaker 1: and you have that outlet there for you to try

946
00:50:47,320 --> 00:50:49,239
Speaker 1: a different one. And that's another thing I'll say too.

947
00:50:49,320 --> 00:50:53,040
Speaker 1: Sometimes you might try a medicine and that particular medication

948
00:50:53,160 --> 00:50:55,920
Speaker 1: may not work. It doesn't mean you don't need medication,

949
00:50:56,160 --> 00:50:59,680
Speaker 1: or that medication is bad. It's just that particular prescription

950
00:50:59,760 --> 00:51:01,719
Speaker 1: did it work for you, and it's okay to try

951
00:51:01,760 --> 00:51:04,120
Speaker 1: something new. So I would add that as well.

952
00:51:04,520 --> 00:51:07,280
Speaker 2: And I think that that point applies to a lot

953
00:51:07,360 --> 00:51:10,440
Speaker 2: of the different pieces of advice that you've offered here

954
00:51:10,480 --> 00:51:14,680
Speaker 2: today relevant to both seasonal depression and then of course

955
00:51:14,880 --> 00:51:17,440
Speaker 2: seeking out a therapist and so on and so forth.

956
00:51:17,640 --> 00:51:20,280
Speaker 2: There are going to be opportunities for you to try

957
00:51:20,320 --> 00:51:24,160
Speaker 2: different things, and then you have the opportunity to pivot

958
00:51:24,200 --> 00:51:26,759
Speaker 2: and be honest with yourself about how these things are

959
00:51:26,800 --> 00:51:31,040
Speaker 2: working for you, knowing that there is another way, there's

960
00:51:31,120 --> 00:51:34,000
Speaker 2: always a different thing that you can do to help

961
00:51:34,040 --> 00:51:36,719
Speaker 2: you on your journey, because that's the goal, right The

962
00:51:36,840 --> 00:51:39,960
Speaker 2: goal is to get to feel how you want to feel,

963
00:51:40,239 --> 00:51:43,040
Speaker 2: and being open to the fact that that path to

964
00:51:43,120 --> 00:51:47,560
Speaker 2: get to your destination certainly is highly unlikely going to

965
00:51:47,600 --> 00:51:48,160
Speaker 2: be linear.

966
00:51:49,960 --> 00:51:50,960
Speaker 3: Absolutely, it is.

967
00:51:51,160 --> 00:51:54,000
Speaker 1: Nothing in life is linear, you know, especially when we're

968
00:51:54,000 --> 00:51:59,359
Speaker 1: talking about healing. So human behavior in itself is not linear, right,

969
00:52:00,000 --> 00:52:02,560
Speaker 1: Experiences are not linear. So I do think that's the

970
00:52:02,680 --> 00:52:06,880
Speaker 1: key thing to understanding and allowing shifts and allowing the

971
00:52:06,960 --> 00:52:10,520
Speaker 1: ebbing and flowing of life to just happen. And if

972
00:52:10,560 --> 00:52:12,680
Speaker 1: you have to pivot, you pivot. That's a part of

973
00:52:12,719 --> 00:52:13,960
Speaker 1: the journey and that's okay.

974
00:52:14,640 --> 00:52:19,480
Speaker 2: Yeah, I love that saying be okay with changing the plan. So, Mina,

975
00:52:19,600 --> 00:52:22,480
Speaker 2: as we wrap up here today, is there any stone

976
00:52:22,560 --> 00:52:25,600
Speaker 2: we have left unturned when it comes to this topic.

977
00:52:25,760 --> 00:52:27,799
Speaker 2: Is there anything else that you want to offer us

978
00:52:27,800 --> 00:52:31,320
Speaker 2: when it comes to, let's say, both treating seasonal depression

979
00:52:31,360 --> 00:52:35,080
Speaker 2: and also perhaps seeking out the help that you may

980
00:52:35,160 --> 00:52:38,120
Speaker 2: need to move forward on your journey through talk therapy.

981
00:52:39,520 --> 00:52:42,719
Speaker 1: Yeah. I think lastly, it's just having a plan, like

982
00:52:42,760 --> 00:52:46,880
Speaker 1: I said, when you are dealing with seasonal depression, especially

983
00:52:46,880 --> 00:52:50,600
Speaker 1: for people who do realize it is specifically seasonal. I

984
00:52:50,640 --> 00:52:55,520
Speaker 1: always think planning and making room for just really creating

985
00:52:55,600 --> 00:52:59,759
Speaker 1: routines can be very, very beneficial. But lastly, when it

986
00:52:59,800 --> 00:53:02,680
Speaker 1: comes to seeking help. I always like to remind people

987
00:53:02,680 --> 00:53:05,359
Speaker 1: when you are seeking help from a therapist, you don't

988
00:53:05,400 --> 00:53:07,440
Speaker 1: have to go with the first person that you find.

989
00:53:07,920 --> 00:53:11,120
Speaker 1: You are allowed to shop around, give yourself about three

990
00:53:11,200 --> 00:53:14,560
Speaker 1: or four options, do three to four consultations with each person,

991
00:53:15,000 --> 00:53:17,680
Speaker 1: and take a step back to say which one really

992
00:53:18,160 --> 00:53:21,440
Speaker 1: fit my needs best? And how did I feel during

993
00:53:21,440 --> 00:53:24,920
Speaker 1: that consultation with this person? And if you move forward

994
00:53:25,000 --> 00:53:27,160
Speaker 1: with them and you realize after maybe two to three

995
00:53:27,200 --> 00:53:30,719
Speaker 1: sessions we're not clicking, it's okay to end therapy and

996
00:53:30,880 --> 00:53:34,640
Speaker 1: find someone else. So be okay with pivoting in the

997
00:53:34,640 --> 00:53:37,879
Speaker 1: therapeutic process as well until you find a great fit.

998
00:53:38,239 --> 00:53:41,000
Speaker 1: Because going to therapy and finding a therapist is similar

999
00:53:41,000 --> 00:53:43,120
Speaker 1: to dating. Are you going to marry the first person

1000
00:53:43,160 --> 00:53:45,120
Speaker 1: you ever go on a date with? Most likely not

1001
00:53:45,840 --> 00:53:48,919
Speaker 1: right go. We date a few people before we to help,

1002
00:53:49,080 --> 00:53:53,320
Speaker 1: and that dating process also helps us understand more about ourselves.

1003
00:53:53,640 --> 00:53:55,480
Speaker 3: What do I like? What are my needs are?

1004
00:53:55,520 --> 00:53:58,759
Speaker 1: This person did something that did something that made me realize, oh,

1005
00:53:58,800 --> 00:54:00,560
Speaker 1: you know what I feel like, that's a flag that

1006
00:54:00,560 --> 00:54:03,120
Speaker 1: doesn't make me feel comfortable, right, And so think of

1007
00:54:03,200 --> 00:54:05,759
Speaker 1: it as a dating experience you're going to go through

1008
00:54:05,800 --> 00:54:08,520
Speaker 1: a few people before you find the one, and that's

1009
00:54:08,520 --> 00:54:10,440
Speaker 1: what finding a therapist is all about.

1010
00:54:10,840 --> 00:54:13,480
Speaker 2: Definitely, And just one last thing to touch on here.

1011
00:54:13,520 --> 00:54:16,600
Speaker 2: You mentioned routine, and we talked about how self care

1012
00:54:16,920 --> 00:54:19,400
Speaker 2: can look different for everyone. I can speak on my

1013
00:54:19,520 --> 00:54:22,680
Speaker 2: experience that self care for me is literally my morning

1014
00:54:22,719 --> 00:54:25,680
Speaker 2: routine and it's nothing crazy fancy, but I know that

1015
00:54:25,800 --> 00:54:28,960
Speaker 2: if I take the time to do a few small

1016
00:54:29,000 --> 00:54:31,359
Speaker 2: things in the morning for myself, then not only can

1017
00:54:31,360 --> 00:54:33,560
Speaker 2: I show up better for myself as the day goes on,

1018
00:54:33,920 --> 00:54:36,280
Speaker 2: but then I'm also a better me for the people

1019
00:54:36,320 --> 00:54:38,920
Speaker 2: that are around. So not only finding what works for

1020
00:54:38,960 --> 00:54:42,399
Speaker 2: you in the scheme of speaking with a therapist and

1021
00:54:42,440 --> 00:54:45,120
Speaker 2: doing that quote unquote dating, but then also being able

1022
00:54:45,120 --> 00:54:47,360
Speaker 2: to find what works for you in this self care arena,

1023
00:54:47,480 --> 00:54:50,279
Speaker 2: knowing that you have this opportunity and this work, this

1024
00:54:50,320 --> 00:54:53,239
Speaker 2: word keeps coming up to design what it is that

1025
00:54:53,320 --> 00:54:55,840
Speaker 2: feels right for you and your body and your skin.

1026
00:54:56,520 --> 00:54:59,680
Speaker 3: Yes, I agree one awesome.

1027
00:54:59,760 --> 00:55:01,839
Speaker 2: Well, well, Mina, I am so happy that we were

1028
00:55:01,840 --> 00:55:04,600
Speaker 2: able to make this happen today. If the hurdlers do

1029
00:55:04,719 --> 00:55:07,000
Speaker 2: not yet follow you, how do they keep up with you?

1030
00:55:07,080 --> 00:55:07,560
Speaker 2: How do they do?

1031
00:55:07,680 --> 00:55:07,839
Speaker 3: So?

1032
00:55:08,000 --> 00:55:09,680
Speaker 2: Give us your details?

1033
00:55:09,960 --> 00:55:12,920
Speaker 1: Well, you can first follow me on Instagram. My handle

1034
00:55:13,000 --> 00:55:18,000
Speaker 1: is Mina Underscore B and That'snaa Underscore B. You can

1035
00:55:18,000 --> 00:55:22,319
Speaker 1: also visit my website www. Dominab dot com. And on

1036
00:55:22,320 --> 00:55:27,440
Speaker 1: my website you can find my newsletter titled Mindful with Mina,

1037
00:55:27,800 --> 00:55:30,760
Speaker 1: where I share tips and practices on how to build

1038
00:55:30,880 --> 00:55:35,160
Speaker 1: healthy relationships through mindfulness. And lastly, you can stay tuned

1039
00:55:35,239 --> 00:55:38,960
Speaker 1: for my book that will be launching come this August

1040
00:55:39,400 --> 00:55:42,480
Speaker 1: titled Owning Our Struggles a Path to Healing and finding

1041
00:55:42,480 --> 00:55:45,200
Speaker 1: Community in a Broken World. And you can also find

1042
00:55:45,239 --> 00:55:47,239
Speaker 1: details about my book on my website.

1043
00:55:47,560 --> 00:55:52,400
Speaker 2: Wow, that was very well rehearsed and also excellently said amazing.

1044
00:55:52,440 --> 00:55:54,560
Speaker 2: I will make sure to link to all of these

1045
00:55:54,600 --> 00:55:56,960
Speaker 2: in the show notes. I'm over at Hurdle Podcast and

1046
00:55:57,000 --> 00:56:01,080
Speaker 2: at Emily Abody another Hurdle Conquered. Catch you guys next

1047
00:56:01,080 --> 00:56:03,880
Speaker 2: side