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精神健康

2018年2月1日

伤心。克服季节性抑郁的内聚计划

所以这是… I’一年多以来,我一直承诺会发表有关季节性抑郁症的博客文章和/或视频。它’我可能会在请求的前两个帖子中收到有关在线的消息,以为我们中的很多人都陷入了这个黑点,难免感到非常孤独,这让我很伤心。幸运的是,我有机会与读者们一起度过了最黑暗的时刻,并收集了一系列有用的技巧和窍门,以防止并度过这个艰难的季节。

这篇文章概述了如何同时预防S.A.D.以及“get through it”。因为一旦您进入其中,我就会知道,起床并做到最低限度需要花费每一盎司的能量。

 

预防

  1. 服用维生素D补充剂。您可以阅读更多有关 维生素D对我们情绪的影响 在这里,我不得不说-这是我的一件事’ve注意到我的冬季进度发生了巨大变化。几年前,我的医生告诉我,由于我的皮肤较黑,胶原蛋白含量较高,因此我的身体自然需要较高的维生素D。在俄勒冈州漫长的黑暗冬季中,我的维生素D水平非常低。当我服用良好的补品时,我注意到了不同。
  2. 早晚使用太阳灯。这些治疗灯以前仅由顺势疗法患者使用,但在亚马逊评论盛行的时代-我们可以看到数字并未说谎-这些灯在我们的日常情绪和极有可能对我们的血清素产生重大影响和水平。我什至让读者发送了一个小技巧,以将日光灯灯泡放在您的浴室中。这是您每天淋浴并准备的地方,所以您’更可能收获’的好处是您日常工作的一部分。
  3. 在抑郁症发作之前进行锻炼。即使每天仅需步行10分钟,也应将锻炼作为日常工作的一部分。因为关键是要提高您的心律,让您呼吸新鲜并刺激您的感官。如果您的日常活动低调,每天至少要到户外或抽血10至20分钟,’您更有可能避开S.A.D.共。
  4. 避免饮酒。对我来说这是一个很大的机会,因为我’在这样的小量饮酒者以及所有知道的人中,酒精是一种镇静剂。这意味着喝酒时会减慢您的感官,增加您陷入抑郁状态的机会。如果您知道自己的饮酒量限制为两杯,则应从秋季末开始限制饮酒。
  5. 与家人和/或朋友在一起。也许这份名单上最重要的补救措施是,我相信社区和在您与抑郁症的斗争中让您的社区参与到最快速地解决问题中将是最有益的。如果我们在碰壁或遇到困难时让爱我们的人知道,他们很可能会加入我们的啦啦队,并承担我们在最黑暗的时期所承受的一些负担。诀窍是在S.A.D.之前让他们提高警惕。命中。同样,这是预防性的,可能需要一两个月的时间,这可能需要一些简单的文字信息来表达您对即将到来的冬天的忧虑。

治疗

  1. 切掉所有抑制剂。这意味着一旦您陷入抑郁症,就要彻底戒除酒精。请朋友保持您的责任心,并确保将茶和咖啡放在家里而不是在红酒上。
  2. 订阅正面播客。这似乎很愚蠢,但是因为您自己沉重地游泳,难以自己建立积极的想法,所以在听布道或正面信息播客的过程中入睡会开始冲破黑暗。
  3. 保持这些SunLamps。这可以缩短抑郁症的发作时间,并可以减轻短暂的黑暗日子带来的焦虑。
  4. 抗抑郁药。请不要’不要让任何人告诉你这是一个解决方案。当我不穿’认为这应该是我们跳到的第一件事,抗抑郁药是经过科学证明的疗法,可以减轻情绪并提供足够的缓解感,以帮助您度过最艰难的时期。
  5. 寻找治疗师。这就像谷歌搜索一样容易“(您所在州)的顶尖治疗师”。 ***我在成年后已经看过几位理疗师,并通过推荐找到了几位理疗师,但是至少有两个我通过Google搜索和在线评论获得了最爱。当您感觉像自己时,理疗师将帮助您保持健康’重新淹死。我了解100%当您每天工作有多困难’重新充满沮丧。身体酸痛,心痛,麻木-一切都感觉不到。但它’s not. And it doesn’t have to be.

我写这篇文章的目的是减轻一些孤独和心痛,我知道我们在感到沮丧时都会挣扎。真正的季节性情感障碍不仅仅是一种感觉-它是一种肉体,精神和精神疾病,以几乎无法描述的方式滋养着我们。但是呢’很棒的是,它总是-让我重复一遍-它总是会被补贴。

我的提醒和今天的目标是提醒您可以放心,而且只有几天,几周或几个月的路程。而达到这一目标的唯一方法就是再经历一天。所以,请走遍我的爱人。如果您有任何疑问,挫折或心痛,请告诉我。

最好,

拉文达

 

***如果您正在寻找治疗师,这里有一些资源可以帮助您入门。

在线治疗–无论您身在何处,优质资源’休假或您的旅行时间表如何。

波特兰疗法–这是一个简单的搜索引擎,可以帮助您在附近找到人。

 

 

 

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@lavendascloset

觉得这件衣服有点俏皮,所以我不得不 觉得这件衣服有点俏皮,所以我不得不 a little dance. 🎶💃🏻 #RevolveU #7MonthsPregnant

This is cut so beautifully, that it will fit at any point of your pregnancy, even pre and post! I love the huge, puffy sleeves and flirty hemline. Just have to get a better bra option, since the ones I have don’t quite give me the coverage I want for the low-V. 🙈 #LukeAndLavenda

The sun was a gorgeous red this entire shoot, (from smoke blowing in I believe). 😰 But even still, it made for a lovely sunset.

Shop my #maternitystyle now! Dresses like this seem to sell out quick! http://liketk.it/2YI70 #liketkit @liketoknow.it #ltkpregnancy #ltkmaternity

#maternitystyle #maternityfashion #lavendalately #oregonblogger #powellbutte #maternityshoot #maternitydresses #pregnancyfashion #revolveambassador
这个女孩下周要11岁,我就是不能 这个女孩下周要11岁,我就是不能 believe how quickly it continues to go by!

While we don’t ever “get it right” as parents, I’ve been pretty blessed to see Ella’s knowledge and love for God continue to grow over the last few years, which gives me the greatest confidence in her future being a bright one! Who’s a better influence, am I right?

Growing up, I didn’t have a mom who consistently loved and cared for me, so it wasn’t modeled for me in those early years. As I grew up, I was blessed to get a peak into other homes and spend time with other family members who modeled a healthier dynamic of parent to child for me, but because of my childhood I’ve often lacked the confidence that my instincts are on track with Ella. Now that I have three girls and a fourth kiddo on the way, I am relieved to see that A: Ella is doing alright so far. And B: God offers age-old wisdom in the Bible for those of seeking parenting  advice.

Be kind, gentle and patient. Teach and stand up for the truth. 

Anyhow, just taking a pause to reflect on where I’ve been and where we are today. It’s easy to get overwhelmed and retreat into reactionary mode with our kids. I know I have during this “new normal”. But slowing down, cutting back and taking the time to reflect on our goals can be SO healing and refreshing. Thankful for Luke, who lovingly shares the load so that I’m not alone in it... 

I hope you all have a great week, despite the hustle. Lots of love from one mama to another. 😉

#familyfirst #lavendalately #portlandblogger #familyblogger #christianblogger #salishanresort
贝索斯与贝索斯- #7monthspregnant #pinkblushma 贝索斯与贝索斯- 

#7monthspregnant
#pinkblushmaternity
明天有27周怀孕!我不敢相信 明天有27周怀孕!我不敢相信 fast it’s still flying by. Hopefully it’s smooth sailing all the way till delivery.

In the meantime, anyone want to help me pick out the perfect white crib? 😰
#pregnancyfashion #pregnancystyle #portlandphotographer #maternityfashion
谁知道我最终会成为一个如此笨拙的小爸爸 谁知道我最终会成为一个如此笨拙的小爸爸, am I right, or am I right? 🙋🏽‍♀️😜 #RevolveU 

Almost 7 months along and Luke’s hair is growing right alongside this #BabyBump. He keeps getting “you look like Auqua Man” which I don’t quite see. What about you? 🤪  #LukeAndLavenda

Anyhow, thanks SO much @baileavesphotography for capturing this gorgeous shot! My dress is fully in stock and I linked up the hat too! More photos from this shoot coming soon. http://liketk.it/2Ym5f #liketkit @liketoknow.it #ltkmaternity

#maternitystyle #maternityfashion #pregnancystyle #pregnancystyle #27weekspregnant #7个月怀孕 #portlandblogger #lablogger #maternityshoot #maternitydress #revolveXme #revolvesummer #couplegoals #cutestcouple
在购物期间购买非孕妇装的TOP HACK 在购物期间购买非孕妇装的TOP HACK your pregnancy?

Look for smocked dresses and/or tops for a super flexible waistline. I prefer them to be cut a-line or babydoll so that it accentuates my baby bump. This dress was a super cute date-night find that I’ll layer up with boots all Fall.

Anyone else pulling out their tall boots already? Shop the look here: http://liketk.it/2YiyL #liketkit @liketoknow.it #ltkmaternity

#maternityfashion #pregancyfashion #pregnancystyle #portlandblogger #27weekspregnant #bcbgeneration
Anyone wanna dust 2020年off their boots and join me Anyone wanna dust 2020年off their boots and join me in the new year already? #LetsGo!

Wearing last seasons TopShop dress over the #babybump but linked up some similar options for ya! Also found some majorly cute white combat boots starting at $65!!

 http://liketk.it/2YcpW #liketkit @liketoknow.it #ltkmaternity

#pregnancystyle #pregnancyfashion #portlandblogger #fallfashion #lavendascloset #lavendalately
以12美元的价格抢购这条连衣裙,而无需尝试! Ë 以12美元的价格抢购这条连衣裙,而无需尝试! Ënded up fitting quite nice for our date night last week!

One piece of advice I received years and years ago, was “marriage will always take intention and work, so make time for it.” Thus, a weekly date night. ☺️

#LukeAndLavenda

#portlandcouple #cutestcouples #maternityfashion #maternitydresses #pregnancystyle #lavendalately
好的,所以它终于开始具有外观 好的,所以它终于开始具有外观 like FALL 🍂 around here. I’m both excited and absolutely dreading this season. (More on that in a sec.) first thing’s first: can we talk about how gooooood these overalls for mama-to-be’s?

Linked up this exact pair, though I recommend sizing up, or selecting the pair I found on ASOS if you’re already quite prominent or in your third trimester. (The fit on these is quite small.)

Also found these @stellamcartney sneakers for 30% off which is a steal on this designer splurge. 

Now, back to reality: Can we please talk about how the “new normal” relies on millions of mamas (and papas too) to choose between their career and caring for their kids? After failing my first quiz of the term, (I waited till the last day to turn it in, which was the first full day I had without kiddos, only to discover the hours of reading, study and notes were in vain. It had been due to DAY PREVIOUS 😱) I’m finding myself considering the possibility that I can’t “do it all” right now. Between the girls virtual school schedule, my college schedule and my beloved blog, (not to mention the daily challenges of an active pregnancy) I’m finding myself stretched too thin to succeed at ANY OF THEM. Trust me, Luke is in the same boat. He has to help with our littlest ones, while maintaining a full time job as well.

I mean, how’s everyone doing? What kind of cut-backs and compromises are parents making out there? Delegation is great, if you have the resources, but I know not everyone can afford tutors and private sitters in a world that has CANCELED affordable childcare.

Asking for a friend. 🙄

http://liketk.it/2Y493 #liketkit @liketoknow.it #maternitystyle

#portlandblogger #babybump #maternityfashion #lablogger #lavendalately #pregnancystyle #pregnancyfashion #prettyinpinkblush
怀孕26周!从我的第三个礼拜开始两周 怀孕26周!从我的第三个礼拜开始两周er and feeling pretty good so far. 

Best part? I can eat a whole steak dinner by myself now ( Sorry Luke 🤪)!!

Trying to stay toned with a few weight workouts each week, but missing the gym to be honest. We’ll see how much weight I end up gaining by the end. Any guesses?

#26weekspregnant #maternitystyle #pregnancystyle #pregnancyfashion #lavendalately #portlandblogger #hutchdesign
刚拍摄完这些照片,我就把我的哈哈割了两英寸 刚拍摄完这些照片,我就把我的哈哈割了两英寸ir. Does anyone else do self-trims from home? 

Get my #BabyBump style on the @liketoknow.it app or hit up my stories to shop similar styles! This mini Gucci is such a classic and one of their most affordable bags. All linked up and ready to shop! http://liketk.it/2XQB8 #liketkit #ltkmaternity 

#26weekspregnant #secondtrimester #maternitystyle #maternityfashion #pregnancyfashion #portlandblogger
在短短3天内怀孕26周!!! That’s two 在短短3天内怀孕26周!!! 

That’s two weeks away from the 3rd trimester and I still haven’t picked out a crib 🙈 Help!! I’ve gotten the hang of layering the #BabyBump as it continues to grow exponentially at this point. The girls keep staring at me with wide eyes and asking where my stomach went. 🤣🤪

You can shop my #RevolveU look fresh on the site. Wearing the blazer & jacket in an XS. Shoes are on sale and so is my leather tote bag! Shop them here: http://liketk.it/2XMfb 

Or double tap to have it sent via email/the @liketoknow.it app. ❤️ Not on there? Check out my stories for a link. #liketkit #ltkmaternity #ltkstyle #revolveme 

#babybumpstyle #maternitystyle #maternityfashion #pregnancystyle #pregnancyfashion #6monthspregnant #giginewyork
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