Stress 101
Depression and Seasonal Affective Disorder (SAD)
With the seasons changing, many people start to feel the “winter blues,” especially with shorter hours of sunshine. Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific times of the year, most commonly in the fall and winter months. Depression and anxiety can coexist, leading to overall stress. Stress is a physical or emotional reaction that people experience as they encounter challenges throughout their life. A stressful situation can cause your body to release hormones that trigger a “fight-or-flight” response. The term “fight-or-flight” refers to our response to a stressful situation, whether we’ll face it or run away.
In the Q&A below, CHDC Well-Being Navigator Laura Galindez, LCSW, explains the effects of stress on the body and provides coping strategies and techniques to strengthen your mental health. Thank you, Laura, for sharing your expertise and supporting our patients and community.
What are effects of stress on the body?
Stress doesn’t just affect how we feel—it also affects our bodies. When we’re stressed, our bodies release hormones like adrenaline and cortisol. These hormones help us deal with danger, but if we stay stressed for a long time, they can cause problems.
- Headaches or muscle pain
- Upset stomach or trouble eating
- Trouble sleeping
- Feeling tired all the time
- Getting sick more often
Stress can also make it harder to focus or feel calm. That’s why it’s important to notice when you’re stressed and find healthy ways to manage it—like talking to someone, exercising, or taking deep breaths.
What are some techniques and coping strategies you recommend for people experiencing depression, anxiety, and stress?
Do what matters to you. Even when it’s hard, try doing something small that connects to your values—like spending time with someone you care about, getting outside, or doing something creative.
Make room for your feelings. Instead of fighting sad or painful thoughts, try to notice them without judgment. You don’t have to believe everything your mind says.
Focus on now. Depression often pulls us into the past or future. Try to come back to the present moment—notice what’s around you, take a breath, or do something with your hands.
Move your body. You don’t need a big workout—just a walk or some gentle stretching can help your mind and body.
Be kind to yourself. Talk to yourself like you would talk to a friend. You’re doing the best you can. If you’re struggling, know you’re not alone—and support is available. Talk to a behavioral health provider, counselor, or someone you trust.
Better Mental Health Starts at CHDC!
We are proud to offer comprehensive well-being support and psychiatry services to fully support the mental health needs of our patients - from kids to adults! Our fully integrated behavioral health and medical program is equipped with an incredible team of well-being navigators who work with your primary care provider to offer one-on-one appointments for patients of all ages. We provide patient-centered well-being support at our locations in Pottstown, Barto, Boyertown, and virtually. Talk to your medical provider at your next visit or give us a call at 610-326-9460 to get started.
If you would like to schedule an appointment at CHDC, please call 610-326-9460 or visit our Become Our Patient page.