Tag Archives: depression

Depression, Weight Gain, and Helpful Treatment

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Depression, weight gain, and helpful treatment go hand in hand. Because one of the symptoms of depression is changes in appetite, weight gain can happen.

However, with depression, it can be the case of the chicken or egg.  Meaning, we want to look at what came first.  Did the weight gain contribute to depression or did the depression cause weight gain?  If the weight gain is what caused someone to feel depressed, then the treatment would be to find healthy ways to lose the weight if indicated.  However, if the weight gain is as a result of a depressive episode, we are going to want to treat the depression itself. We won’t want to focus solely on the weight gain.

Symptoms of Depression Leading to Weight Gain

Unfortunately, depression makes it hard to lose weight for a variety of reasons.  One major symptom of depression is anhedonia. Anhedonia is the loss of pleasure in things we ordinarily would find joy in doing.  For many people, exercise and cooking healthy meals are activities bringing them joy.  However, when a depressive episode strikes, they may lose interest in these healthy activities.  In addition to anhedonia, loss of motivation is another symptom of depression.  It is challenging to lose weight if you aren’t motivated. 

Hopelessness is another symptom of depression. It is hard to make positive changes when feeling this way. Lastly, when people are depressed, healthy habits and ways of coping tend to go out the window and unhealthy forms take over.  Things like grabbing take out for most meals, drinking alcohol in excess, smoking marijuana leading to food cravings, binge eating, and eating high carbohydrate and sugary foods to soothe are all ways people with depression may turn to cope.

Depression, Weight Gain, and Helpful Treatment


Luckily, there are many healthy ways to manage weight while dealing with depression.  Most of these healthy ways start with awareness.  If one is aware they are snacking at 10PM, a solution might be to stop eating after dinner.  In addition, if one finds they stopped exercising, then they might engage in some movement that feels good. Taking walks out in nature or going on a hike with a friend could be helpful.  Also, if they aren’t eating anything for breakfast this behavior can cause them to binge later in the day. Eating something before 10 AM would be helpful.  Another point of awareness is if one acknowledges how much they are drinking. They might decide to cut it back to two beers instead of 4 and only on the weekends. 

Also, having an accountability partner can help.  For example, you and a friend texting each other everyday after you did some movement activity can help folks keep themselves on track.  When one starts to care for themselves in small manageable steps, these steps then build on one another eventually leading to more health, wellness, and mood improvement.

Give Yourself Some Grace


The other option when it comes to depression is to give yourself some grace.  Depression is often an episode, meaning it goes on for a period of time and doesn’t last forever.  People should be kind to themselves and let it be ok if they aren’t feeling motivated or finding joy.  It will return.  Sometimes medication can be helpful as well. Turning to medication when a depressive episode is going on too long or one cannot seem to find any motivation or will is always an option.  Talk to your doctor or psychiatrist if you are needing medication support.  

Depression, weight gain, and helpful treatment is available. Talk to your doctor or therapist around ways to get support. You can find out more information about weight gain and depression here. If you would like to talk with me about depression, please reach out to me here.

One Valuable Strategy For Emotional Regulation

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Sierra Dator walking using One Valuable Strategy For Emotional Regulation

Ready to learn one valuable strategy for emotional regulation? Do you want to learn a practical tool you can start using today? Perfect!

We all have a window of tolerance. Sometimes our ability to tolerate things is big. We can handle a lot. Sometimes our window is only cracked or feels completely closed. These are days we cannot tolerate much.

When we get out of our window, we can become hyper-aroused, meaning anxious, energetic, and moving quick without intention. Or we can become hypo-aroused, meaning slow, down, depressed, tired, or numb.

When we use the theory of the window, we can assess how much we can tolerate and move about our day accordingly. We can also use tools to help us get back into our window or make the window wider.

My tools include alone time, walking, exercising, reading, or talking with a very close friend. On the other hand, being super social, around lots of noise, or enmeshed in clutter are sure ways to kick me out of my window or not allow me to get back in.

I encourage you to use this one valuable strategy for emotional regulation to bring awareness to your own life and how you function. This theory helpful and tangible. I use it regularly and hope you do too!

The Window of Tolerance theory is developed by Dr. Dan Siegel. He is an amazing clinical professor of psychiatry at the UCLA School of Medicine and the founding co-director of the Mindful Awareness Research Center at UCLA.

In closing, if you would like to schedule an appointment to learn how to emotionally regulate with more ease, then go ahead and reach out to me here.

Mental Health Matters

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quote on mental health

While mental health matters, it can be really hard to be honest with oneself when it comes to it. Facing depression, anxiety, OCD, trauma, or other mental health challenges can feel daunting, embarrassing, and even shameful. Denial, projection, substance abuse, over working, or other defense mechanisms come to the rescue, but their aid only goes so far.

While one might want to push their mental health away from them, it’s always there. It shows up in every relationship one has, from romance to friendship to parenting to work life to name a few. Mental health matters because it is a major aspect of overall wellbeing.

If you recognize you’re holding your mental health as a secret, the place to start is to be honest with yourself. To say yes, I think I might be depressed. To say yes, I’m smoking too much pot to not deal with my break up. To say yes, I’m avoiding dating because I’m anxious. To say yes, that sexual assault in my teens is still effecting me. To say yes, I’m f*ing up my kids because I’m checked out. I know it’s hard to be honest with oneself but the flip side of not is detrimental to you and those you love.

Addressing one’s mental health takes courage. The outcome can be life changing for you and those you love. You deserve to feel better, and so do all the people that love you!

Help and Resources

In conclusion, your mental health matters. In fact, it matters a lot. Please feel free to reach out to me schedule here. Fore more information about depression and anxiety, head to the Anxiety and Depression Association of America. Check out the International OCD Foundation for information about Obsessive Compulsive Disorder. Great trauma resources include the Trauma-Informed Care Implementation Resource Center and The Trauma Foundation.

How To Get Rid Of Anxiety

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Sierra Dator in Yosemite thinking about how to get rid of anxiety

Want to know how to get rid of anxiety? Great! I’d love to be of help to you. First, let’s look at the equation for what causes anxiety:

an increased threat

+ an inability to cope

= increased anxiety

For example, what if my boss doesn’t like the proposal I submitted (increased threat)? What if she chooses someone else for the promotion (threat getting bigger) or even fires me (and even bigger)? I don’t know what I’d do (inability to cope). Now I can’t think about anything else (now your anxious).

In this situation, what we want to do is flip the script. In fact, this is how we get rid of anxiety. We want to decrease the threat and increase the ability to cope.

a decreased threat

+ ability to cope=

decreased anxiety

Here’s an example: What if my boss likes what I submitted (decreased threat). What if she chooses me for the promotion (threat still decreasing) or even has bigger plans for me (threat is decreased). Even if she doesn’t like the proposal, it’ll be ok. Maybe I’ll get some good feedback (ability to cope). I guess I’ll just see what happens. It will work out (no anxiety).

When we can change the equation of anxiety, we can improve our mood and overall mental health. As a result, we can even learn to live well with anxiety!

Get help now for anxiety

Want some help learning to flip the script of anxiety? Want to learn tips, tools, and strategies to learn to tolerate anxiety better and even eliminate it? If so, go ahead and reach out to me for support. You can send me an email here.

Also, check out other great resources on how to treat anxiety including the National Institute for Mental Health, the Mayo Clinic, or the Anxiety Disorders Association of America.

In addition, for the general feeling of worry, Wise Girl Workshops some amazing toolkits to help girls and parents.

Not Feeling Good Enough?

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Woman feeling not good enough

It is very easy to get caught up in feeling not good enough both personally and professionally.  With awareness of what is happening for us, we can make great changes with a few powerful strategies.

“Keep Your Eyes On Your Own Mat”


One of my favorite strategies for combating not feeling good enough is to practice the mindset of “keeping my eyes on my own mat.”  I discovered this strategy from my years as a yoga practitioner.  In my yoga class, I used to often take a peek at the person next me.  Sometimes I would look at my neighbor and be in appreciation for what they could do.  Other times, I’d find myself in a state of comparison, envy, and agitation for not being as flexible, fit, glamorous, or practiced as them.  In essence, not feeling adequate!  When I feel this way, I tell myself to keep my eyes on my own mat.  Because what is actually happening for me within my tiny rectangular spot is all that matters.  I have used this metaphor outside of the yoga room in both my personal and professional life.

While I find joy in what others are doing and have, I also get caught up in the humanness of not feeling enough. When I see colleagues flourishing, moms who have it all together, or whatever else the flavor of not being enough takes on, I remind myself to keep my eyes on my own mat.  This involves getting off social media, going back to my work, or literally looking down at my own feet. This practice reminds me all that matters is on my mat, not anybody else’s.  It’s a powerful mindset shift helping to reframe and improve how I feel about myself. 

Bring Yourself Outside When Not Feeling Good Enough


A second strategy I use when feelings of not being good enough creep in is getting out in nature. Nature brings me full circle back to what what I value in life. For me, a healthy, simple life with my family and limited material possessions along with an acceptance of who I am is what I need. However, I too get caught up in what the American culture is selling and what the Jones’s have next door. If I spend enough time on social media, I find myself wanting more, being critical of myself, and wondering if I am doing or have enough. Nature is the perfect remedy to inadequacy. I always feel enough when hiking in the forest or strolling the ocean’s sandy shore. 

Bring Gratefulness To the Table


Gratitude is the third strategy I use when not feeling good enough. When I remember all I have versus what I don’t, I improve my mindset almost instantly. I have so much to be grateful for. When I turn my attention to this fact, my deficits melt away. I try to remind myself of all I am, all I can do, and all I have. Gratitude is a mighty way to shift any mindset into one of feeling enough. 


In closing, normal feelings of of not feeling good enough pop up for everyone.  However, when we recognize this feeling, we can shift our mindset.  While this isn’t always easy, using these strategies is extremely helpful.

If not feeling enough is getting in the way of your life, please feel free to reach out to me to schedule an appointment. Also, if you want to literally put the yoga metaphor to the test, you can find a listing of local classes here.

Tough Times At The Holidays

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People often feel puzzled as to why “the happiest time of year” leaves one feeling sad, depressed, overwhelmed, angry, and lonely, especially if you are someone who has a “good life.” It doesn’t seem to make sense.

I want to pose the idea that for some people trauma gets kicked up over the holiday season. Holidays are full of memories, smells, sights, tastes, and sounds. If you had a childhood that was problematic, especially around the holidays, it is quite possible you are feeling either consciously or unconsciously activated by the holidays.


In the writings of trauma specialist Bessel Van Der Kolk, M.D., he reflects on how the body holds sensory memory even though our thinking memories of the past may be suppressed. For some, the smell of a pie baking in the oven evokes a warm feeling of yumminess. For others, the smell can be repulsive. Why is this? The body holds memory in all forms and even though we may not know the conscious memory of why we feel a particular way, it is stored inside of us. If there was an incident where an angry parent smashed a pie against the wall and flew into a rage, this may haven gotten wired into the brain and body. Pie might not invite warm feelings any longer. Especially if something like this happened repeatedly.

Grief and loss is another feeling stored in the body and is often triggered around holiday time, no matter how long ago the loss was.

We are products of our past. Be kind to yourself this holiday time and reach out to those who love you if you are having a tough time. Share your stories with someone you trust and take really good care of yourself. Remember, this is a season, and seasons always change.

Holidays Are Hard

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Don’t mean to be a downer here, just a realist trying to provide support for those of you who don’t have a picturesque family.

Even if you do have a picturesque family, it doesn’t mean perfection lies there either.

If you have a less than ideal Thanksgiving, you aren’t alone. Kick the fantasy about what you think everyone else has and know in every social media post there will be a story you haven’t heard. You won’t see the tension, the looks, the alcohol consumption, the tears, the absent folks, the loss, or the feelings stuffed inside. Sure, some people might have it all this holiday, and I hope you do too. But if you don’t, I get you. Be kind to yourself.