SAD: how to recognize it, ways to combat it, and when to get professional help

mindset

The skies turn to gray, the earth turns brown, and daylight escapes us. Decreased sunlight in the fall and winter months messes with our circadian rhythm, leading to decreased serotonin levels and negatively impacts our mood. It also disrupts our melatonin levels, further affecting our mood and sleep patterns. Many people can trek through the dark days of winter with relative ease, while 5% will experience a more severe form of the “winter blues” called Seasonal Affective Disorder (SAD).

How to recognize SAD

Seasonal Affective Disorder tends to hit around the same time in late fall or early winter each year and improves in the spring and summer months when the sun makes a more regular appearance. Those experiencing SAD will feel down most days and will lose interest in what they once enjoyed. Social interactions may be avoided, and experiencing any sort of rejection feels devastating. Other common symptoms include decreased energy, carb cravings, overeating, difficulty concentrating, oversleeping, anxiety, irritability, and feelings of hopelessness or worthlessness.

Ways to combat SAD

While Seasonal Affective Disorder is inevitable for some, there ARE action steps we can take to alleviate the severity of the symptoms. I knew when I was dreading winter in the middle of August, something had to be done. I needed to proactively combat the dreaded winter blues. Daily exercise and time in fresh air has been key. Many sounds in nature occur at the frequency of 528 Hz, which is healing at the cellular level and has been proven to reduce stress and anxiety and aid in DNA repair. Vitamins can also promote optimal health. I joke that I take Vitamin B to chase the “B” away, but it’s true. My family is just as grateful for this supplement as I am. Its dual action of mood stabilization and energy boosting is a game changer. Vitamin C is an excellent immune system supporter to keep those cells operating at their prime, particularly during the colder months when we are more prone to illness. Vitamin D enhances serotonin activity, which also bolsters mood, and if you live anywhere that gets minimal sunshine in the winter months, it is an essential supplement that provides benefits far beyond mood improvement. In addition to exercise and supplements, we must guard our hearts and minds. An occasional social media break allows you to be still and refocus on the priorities in your life. Take time to ingest positive information via the Bible or self-help book of choice or by listening to encouraging podcasts. Throw on some upbeat tunes and enjoy an impromptu dance party. Start a gratitude journal. It reframes the mind with positives. There is ALWAYS something for which we can be thankful. Practice writing down three things each day that you are grateful for. Give yourself a task to accomplish every day. Something as simple as cleaning out a drawer or cupboard or organizing an area gives a sense of accomplishment and helps you keep going.

When to get professional help

If you have taken the necessary action steps and are still experiencing the blues for days on end, are encountering a change in sleep patterns and appetite, are turning to alcohol or other substances to cope, or are feeling helpless, hopeless, or worthless, it’s time to seek professional help. Whether you simply need some light therapy or need something more intensive along the lines of psychotherapy and antidepressant medication, an experienced and certified medical professional can help you get through these dark days until the sun is shining and you have a pep back in your step. There is NO SHAME in getting the help that you need. You are not alone and do not need to suffer on your own.

Brighter days are ahead. XO, Katie

New Year, BETTER You: How to Press Past Disappointment When Starting a New Year

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If last year brought more misses than hits, and you find yourself hesitant to embrace the “New Year, New You” mantra, you are not alone. Let’s face it. Going from the hustle and bustle of the holiday season into charging towards goal-getter status for the year in the middle of winter is not ideal. It is particularly difficult if you are in the wake of disappointment at last year’s failed attempts. I am a firm believer in setting goals, so I’m not letting you off the hook, but I am going to give some guidance on how you can take a gentler approach while you ease into accomplishing goals this year.

First, let’s toss the “New Year, New You” phrase. Instead, let’s focus on how to be a BETTER you this year. Let go of any past disappointments, so you can focus on bringing your best self to the game this year. This will look different for each of us depending on our goals and dreams. For me personally, I started some of my goals mid-November because I wanted to get a head start on proving to myself that I could consistently show up, regardless of results. Consistency and less waste are two of my broad goals for the year.

While it is recommended that goals are SMART (Specific, Measurable, Achievable, Relevant, and Time-bound), I’ve heard of many people who have eased up on resolutions and chose to focus on more general goals that allowed them to still maintain focus but alleviate some pressure. You have to choose the best approach for you. This year I have very few specific goals and a couple of goals that are broader ideas. That is what I needed personally after a year of experiencing some disappointments. It has allowed me to still move ahead and work towards worthy goals as I ease back into gaining confidence in setting more SMART goals again.

Whether you are all in and tackling loads of SMART goals or gingerly setting some general goals, this new year isn’t about reinventing yourself. It’s about bringing a better you to the table. The world needs your talents, skills, and abilities. Let your light shine.

XO, Katie

One Thing I’ve Never Regretted

photo prints and wall art

Before I had my driver’s license, I eagerly anticipated the next trip to K Mart. When you had rolls of film to be developed, the wait felt like an eternity. It was the days before the immediate gratification of seeing what you captured on the back of your digital camera or phone. I can still see the shiny floors leading up to the station with the envelopes where I’d fill out my address and check the boxes indicating how I wanted the film to be processed. Then came the waiting game again. Sending the film off. Planning another trip to the store to pick it up. And then the glorious day when I would rip open the envelope to reveal what I had captured. There were lots of hits and misses, but among the bloopers were some gems. Those remain in my keepsake box decades later, reminding me of a time gone by.

The Power of Tangibility

Flash forward 30 years. Today with digital photography, I have the satisfaction of viewing thousands of photographs with a click of my fingertip, but one thing has not changed. Nothing compares to holding a tangible product, flipping through photos held in your hands. The texture. The colors. The weight of the photographic paper. I still eagerly anticipate the arrival of prints, but now my professional print lab delivers them to my door. Delivery day is like Christmas as I clear the countertop and open the box to reveal the prize within. I oooooh and ahhhh over the beauty and depth of the colors and the emotions that are captured in each image. Instead of a keepsake box of 4×6 prints, my walls are adorned with large framed canvas prints, metal prints, standouts, and framed traditional prints. Leather covered albums hold some of my most precious memories. I walk into a room and am reminded of a moment in time, an unforgettable vacation, and genuine family connection. Prints are tangible. They are an ever present reminder of what is important in life. They’re treasured.

Delivering Joy to Clients

Sometimes the boxes that arrive on print delivery day contain prints just for me. Other times, they contain products that I get to package and deliver to clients. I love personally packaging these orders myself. It’s just as enjoyable as capturing incredible moments during photo sessions. And then I have the honor and privilege of delivering these incredible professionally printed products into my clients’ hands, so they too can ooooh and ahhhh over their beauty. It’s one of the many reasons professional print products are a part of every portrait collection I offer. Because I want YOU to experience this tangible joy as well.

Choose lasting memories

Printing your photographs ensures that you have memories to look back on for years to come. Perusing old photographs stirs emotions as you reflect upon special moments in time. Sitting with loved ones by your side as you flip through photo albums lends to storytelling and trips down memory lane, and long after you’re gone, they will have something to treasure and remember you by.

Why We Sabotage Our Own Success and How to Stop the Cycle

mindset

For too long, the fear of success paralyzed me more than the fear of failure. Could I handle the level of success that I was aiming for? Would people wrongly judge me for a materialistic, money-hungry snob if my bank account reached a certain amount? Should I minimize my goals to avoid being misunderstood? These thoughts and more swirled around in my head, limiting me from pursuing my passion and purpose. Life and death are in the power of the tongue. It’s been said that it’s the strongest muscle in the entire body, and while that’s debatable, there’s no question that it is quite a force to be reckoned with. In my early twenties, I really started working on watching the words that I spoke both out loud as well as in my head. What began as a challenging task became easier with time and practice. Sure, there are still days when I catch myself heading in a downward spiral, but daily affirmations help to keep my mindset on the up and up, even in the midst of seemingly insurmountable challenges. You will no doubt meet resistance when passionately pursuing your purpose, but there are tools that you can put into practice that will help you wade through the high waters.

One of the most powerful tools for growth mindset is affirmations. The key to staying consistent with speaking your affirmations is to have them in a place that you see every day. Mine are in my bathroom next to my mirror. Everyone will have affirmations that are unique to them and their goals, dreams, and desires. I am a person of faith, so mine are rooted in scriptures and principles that I know to be true and then branch out into additional goals for my personal life as well as business. They are all written in the present tense. Speak what you want, not what you have.

Another action step that has helped me through difficult times is gratitude journaling. I endeavor to find three things each day that I am grateful for. Some days, those can be really massive milestones and accomplishments, and other days it can be as simple as, I’m thankful I’m alive. Even on our darkest days, the sun will still rise, and there is always something for which to be grateful.

Please do not mistake me for some Pollyanna, everything-is-turning-up-roses kinda girl. Life is hard. We will all experience trauma in one way, shape, or form in our lifetime, and it is vital to process the grief and emotions that accompany that in a healthy way. Professional help is out there and can make a world of difference. There is no shame in seeking it when needed. Affirmations and gratitude journaling are simply tools that I have learned to use to prevent me from going in a downward spiral too rapidly. A combination of resources and tools help us to thrive despite the odds. Today is the day to stop sabotaging your success. Start with watching the words you speak. What you say to yourself matters.

End of Summer Fun

what to do

The school year is rapidly approaching, and soon summer days will be long gone. Make the most of the few weeks you have left before the hustle and bustle is in full effect. Here are some fun activities to enjoy with friends and family.

1. Pack a picnic. Northeast Ohio boasts beautiful landscapes, as it’s home to the Cuyahoga Valley National Park. Pack a picnic lunch, load up your car with friends, and head to a park of your choice for some good food, fun, and fellowship. Don’t forget your sunscreen and bug spray!

2. Make a s’mores bar. Summer nights are perfect for bonfires and s’mores. Elevate your s’mores game by adding some unique ingredients. Try some coconut with caramel drizzles. Replace the square of chocolate with a peanut butter cup. Add a pretzel for a salty take on the classic. There are so many variations that can make for a fun, creative evening and conversation by the campfire.

3. Float the river. Whether you’re a kayaking guru or a novice with a heart for adventure, the Cuyahoga River is the perfect place to enjoy a kayaking adventure as you paddle down the river. For a more relaxing experience, you may opt to float down the river in a tube. Kayak and tube rentals are available through local businesses if you don’t have your own.

4. Take a road trip. This doesn’t have to be a big time and financial commitment. Day trips are a great way to explore local attractions while supporting small businesses. Have each person pick a location of choice to check out and plan some fun stops along the way.

5. Go camping in your backyard. If you’re hesitant about roughing it in the great outdoors, a backyard campsite can be the perfect compromise for a little adventure with the convenience and comfort of home. Set up a tent (and some air mattresses if you prefer some cushion) and pack your favorite snacks, water, and a flashlight. When nature calls, the house and bathroom is right there, but you still get a glimpse of what it’s like to go camping. Ok, maybe in this case it’s more like glamping, but you get the idea.

Enjoy making the most of the summer days we have left. What are your favorite summer activities?

senior leaning against brick wall in alleyway

Put Your Best Face Forward

Photo Session Prep

Why is it that our skin loves to act up right before a big event or photo op? While it is nearly impossible to guarantee a flawless face, here are some helpful tips to prep your skin the week leading up to your photo session, so you can achieve a healthy glow and put your best face forward.

Glowing skin starts from the INSIDE out. You can use the most expensive skincare products in the world, but if you don’t care for your skin from within, you won’t see optimal results. Hydration is key to clearer skin. Drink plenty of water the week leading up to your session. A good rule of thumb is to divide your body weight in half and drink that number of ounces per day. For example, someone who weighs 160 pounds would need to drink at least 80 ounces of water every day. Vitamins are another great source for nourishing your body and promoting clear skin. My go-to daily vitamins are B, C, and D. Increase your intake of fruits and vegetables while avoiding excess salt, sugar, and processed foods.

Avoid doing extra skincare treatments, including masks or exfoliators, the week of your session, as these can sometimes cause a breakout or a reaction. Use a gentle facial cleanser, toner, eye cream, moisturizer, and lip balm twice a day every day. This simple routine works wonders.

SLEEP. Yes, sleep impacts your skin above and beyond alleviating dark and puffy circles under your eyes, so get on a good sleep routine the week of your session to ensure you get plenty of rest before your photos. Eight hours of sleep per night is optimum. As tempting as it is to relax and scroll at the end of the day, try to put the phone down a couple of hours before bed to allow your mind to settle for a more restful night’s sleep.

Arrive to your hair and makeup appointment fresh faced. Your professional hair and makeup artist is equipped to help you put your best face forward. You’ve done the work of following a good skincare routine. Show up to your appointment with a clean face. Now it’s time to sit back, relax, and let the professionals take it from here!

Even if you follow all of these tips, and your face decides to act up on the day of your session, between the professional hair and makeup artist and myself, we will make sure your photos showcase your gorgeous self, so don’t stress. It’s time to have fun!

Investing in Professional Hair and Makeup

senior photo session

Hiring a professional hair and makeup artist for your photo session is an investment, but oh so worth it! Here are just a few of the benefits of handing the brushes and sponges and sprays over to the pros while you sit back, relax, and know that you’re worth it.

Whether you’re preparing for a photo session, a special event, or your big day, allowing a professional hair and makeup artist to take the reigns unloads a task and lightens your load. There’s something therapeutic about sitting, relaxing, and allowing yourself to be pampered while knowing that you’re in great hands.

Many people are concerned that they won’t look like themselves if they have professional hair and makeup done. A professional hair and makeup artist’s job is to help you achieve the look that you’ve envisioned. Whether that is a natural look or something more dramatic, they are trained and equipped to bring your vision to life.

One of my senior clients recently explained to her mom that she loved the makeup she had done because it matched her skin tone perfectly, which she was never able to accomplish herself. A professional HMUA has all of the products and equipment necessary to perfectly match your skin tone and enhance your natural beauty. Makeup transfers through a camera lens differently than it appears in person. Certain formulas reflect light, and a professional hair and makeup artist understands how each of the formulas will react with one another and how to apply them, so they look best when captured in images.

You may choose to completely relax while having your hair and makeup done, but if you’re anything like me, you will be paying attention to how things are done and taking mental notes for the next time you want to do your makeup. I love chatting with my HMUA and asking questions and learning about how they became experts in their field and some of their tips on applying makeup. Is professional hair and makeup an investment? Are you worth it? Yes and YES!

P.S. All of my senior sessions include professional hair and makeup, so you can enjoy a pampering session before confidently stepping in front of my lens.

Simple Summer Supper

recipes

One of my favorite things about summer is the abundance of fresh fruit and vegetables and how easy it is to throw together a simply delicious dinner. Last night my parents came to visit, and we all enjoyed a flavor-filled meal that took a matter of minutes to prep, cook, and savor. If you’re in need of some dinner inspiration, read on. I’m about to divulge some recipes that will help you whip up a stellar summer supper in no time.

1. Grilled chicken. Marinate some chicken breasts with equal amounts of extra virgin olive oil and lemon juice and season with Borsari citrus seasoning and garlic powder. Grill over medium heat, turning every 10 minutes, until fully cooked.

2. Garden green beans. Nothing compares to fresh-picked garden green beans. If you can’t grow them yourself or get them at a Farmer’s Market, store bought will have to do. Just make sure they’re fresh. No frozen or canned green beans allowed. Steam them and toss them in some melted butter and salt. If you want to get fancy, sauté some slivered almonds in some melted butter and then toss the green beans with the buttery almonds for my favorite Christmas Eve dinner side, green beans amandine.

3. Garden salad. My husband’s Nana made the BEST salad. It took me years before I gained enough confidence to attempt dressing a salad like her. Her secret ingredient to all of her meals was love, and she taught me the best way to incorporate love into the meal was by using your hands when prepping the food. Start with your lettuce of choice. Mine is a variety of greens from my garden, and in off season, a baby spring mix. Add any other veggies of your choice. Sliced cucumbers, tomatoes, and shredded carrots are great options. Drizzle extra virgin olive oil and balsamic vinaigrette over the salad. Crush some oregano in your palm and sprinkle it over the salad. Add some salt and pepper. Toss the lettuce, and presto!

4. Spice roasted sweet potatoes. Sweet potatoes are typically my jam during the colder months, but I had a hankering for some yesterday and was thrilled to find this fantastic recipe from familystylefood.com. You will need 4 medium sweet potatoes, peeled and sliced into cubes, 1/4 cup olive oil, 1 teaspoon salt, 1 teaspoon ground cumin, 1/2 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon ground black pepper, 1/4 teaspoon crushed red pepper, and fresh chopped parsley for garnish. Mix the spices and seasonings with the oil in a bowl and then toss the cubed sweet potatoes with the mixture. Spread out evenly on a large baking sheet. Bake in a 425 degree oven for 25-30 minutes. Garnish with parsley, if desired, and enjoy.

5. Assorted sliced veggies and fruit of your choice to add to the rainbow of colors that are about to adorn your plate. For the picky eaters who don’t appreciate cooked vegetables, I always provide some raw options. We love sliced cucumbers, red bell peppers, baby carrots, and fresh berries.

This entire meal can be prepped, cooked, and plated in under an hour. Let me know if you give it a try. Your taste buds will thank you.

Seven Summer Session Essentials

senior photo session

It’s hot. It’s humid. It’s buggy. Despite the odds, summer is my favorite season for photoshoots. Long summer days allow for extended sessions and lots of variety. When prepared, you can experience the full array of benefits that a summer photo session offers. Here are a few tips to make the most of your time.

1. Hydrate. Staying well hydrated is essential to making the most out of your session on a hot summer day. Electrolyte water is an excellent source of hydration that will keep your energy levels up. Plan in advance and hydrate well the day before your session as well as the day of your session. Pack some water bottles and ice packs in a cooler to take refreshing water breaks as needed.

2. Sunscreen. If you don’t have your summer base, or are anything like me and have never been able to achieve a tan a day in your life, you will want to lather on some SPF if you plan to be outdoors for an extended period of time during the daytime. A sunburn is a souvenir nobody wants to take home. Take care of the skin you’re in.

3. Insect repellent. Mosquitos on summer evenings are ruthless. So are ticks when you enter their domain. If you are venturing into gorgeous nature landscapes with tall grasses and wildflowers, spray yourself down with some mosquito and tick repellent to discourage them from giving you unwanted attention.

4. Lightweight fabrics and a change of clothes. One of the best things about summer is extended daylight, which means more opportunities to achieve lots of looks. Stick with fabrics that are lightweight and flowy to keep you as comfortable as possible. Multiple outfits is also a great plan, so you can change and feel fresh.

5. Makeup blotting paper. Professional hair and makeup is offered with my sessions, and trust me, it is essential for summertime sessions. On hot summer days, makeup blotting paper is a great tool to have in your kit to touch up any oily or unwanted shiny areas that expose themselves in the heat of the day.

6. Portable fan and cooling cloths. It sounds excessive, but when it’s in the 80s and 90s with an intense heat index, and you’ve been outside for a bit, a cool breeze on your face and a refreshing cloth on the back of your neck are most welcome.

7. Snacks. Few things are less pleasant than being outside on a hot day when hunger sets in. Snacks are not just for little kids. Big kids get hangry too. Keep a stash on hand of your favorite go-to snacks for when hunger hits. Protein and energy bars are part of my emergency kit that I always keep on hand for photo sessions.

Taking these seven essentials into consideration when planning and preparing for your summer photo session will allow you to focus on achieving amazing photos that you can forever treasure. Seize the day this summer!

What Volunteering Has Taught Me

volunteer work

In today’s hustle and grind culture, the focus has primarily shifted to me, me, me. Is there wisdom in taking time for yourself, setting and pursuing goals, and endeavoring to be a better you? Absolutely. It’s when we get caught up in the rat race of chasing success and lose our purpose that things get blurry. I am a person of faith, but regardless of your beliefs, there is a principle that works for anyone who applies it. You reap what you sow. I had always applied (and essentially limited) this principle to finances. It wasn’t until the past several years that I experienced the intangible riches of volunteering my time and talents.

Several years ago, I was inspired by a senior photographer in Cincinnati, Ohio, named Thomas Nguyen, who did an annual charitable photography event that empowered young women to embrace their natural beauty and be photographed sans makeup. Proceeds from this event would go to a local charity of choice. At that time I had been financially supporting a charitable organization that helped young women who had been rescued from trafficking, addiction, eating disorders, and other life-controlling circumstances. To have the ability to use my time and talents to empower young women by helping them see their natural beauty through my lens AND use the proceeds from a charitable event to support this organization was the perfect match. I joined the Project Beauty movement, and it continues to be one of my favorite photoshoots every year. A couple of years ago, an opportunity arose for me to do some occasional volunteer photography work that is always energizing and fulfilling. Passionately pursuing your purpose is a great way to make the most out of life.

floral-studio-photography-charitable-event

This year, my son wrapped up his first year of high school, and one of the requirements for the year was 30 hours of volunteer service in addition to any volunteer services he provided during school hours. It’s easier said than done, and while I would not classify myself as a helicopter parent by any means, I am quite selective in where I allow my kids to go with people who I do not know. Perhaps it’s the fact that my number one love language is Acts of Service. Perhaps it’s that I wasn’t quite ready to let him volunteer alone. Whatever the case, I decided to join my son for several of his volunteer hours, and a beautiful serendipity occurred. We BOTH benefited and learned from it. We found a local organization where we have volunteered above and beyond my son’s school requirements, and we are experiencing the beauty of having a heart of service.

Whether you’re new to volunteering or an experienced pro, I highly recommend looking for new ways to serve in your local community. Sow sparingly, and reap sparingly. Sow bountifully, and reap bountifully. I choose the latter.

Katrina Winter Photography

Our mission is to wage war on comparison, embrace unique qualities, and impact the world with positive self-image and empowerment!

Author: believerkate