Conquering the Winter Blues Presented by: Desiree Guzman, MSW, CSWA Your Employee Assistance Program Provider
Sad but true Portlandia - Winter in Portlandia http://www.youtube.com/watch?v=jebcs006hva
What are the Winter Blues? Mild depression brought on by a decrease in exposure to sunlight Characterized by depressed mood each fall, with continuing feelings of depression through the winter Can be SAD (Seasonal Affective Disorder) Uncommon before the age of 20 Up to half a million people in the US may have winter-onset depression Another 10-20% may experience SAD More common in women, although men report more severe symptoms Risk increases with age
Do You Have Winter Blues? Increased feeling of lethargy Difficulty waking up in the mornings as the days get shorter Difficulty concentrating and thinking creatively in comparison to the summer months Incorrectly blaming oneself for things that go wrong Difficulty performing tasks that normally seem to be easy/enjoyable Increased craving for carbohydrate-rich food like chocolate and sodas - The placebo effect. What is normal?
Common Symptoms of The Blues A change in appetite, especially a craving for sweet or starchy foods Weight gain Loss of interest in your usual activities Fatigue / drowsiness in the daytime Tendency to oversleep Difficulty concentrating Irritability and anxiety Increased sensitivity to social rejection Avoidance of social situations/loss of interest Comes back year after year at about the same time Not necessarily related to things that would make the season stressful
Are Depression and SAD the Same as the Winter Blues? Depression & SAD disrupt your life: Depressed mood most of day Loss of interest/pleasure in most activities most of day Significant weight loss or weight gain Sleep disturbances Psychomotor agitation or retardation
Symptoms of Depression Fatigue or loss of energy Feelings of worthlessness or excessive or inappropriate guilt Diminished ability to think or concentrate or indecisiveness Recurrent thoughts of death or suicide; suicide attempts
Good News About 85% of people with the winter blues can overcome these symptoms!
Managing the Blues on All Levels Environment Feelings Body Behavior Thoughts
Body: Exercise Aerobic exercise has proven to help. Exercise not only reduces the blues but also stress Go outside! 20 minutes! (even with cloudy skies overhead) 1 hour had the same effect as 2.5 hours of light treatment
Diet Many people who suffer from winter blues crave junk food Carbohydrates are often effective in increasing serotonin levels in the brain Eat complex carbohydrates like whole grains Eat fruit and vegetables Increase intake of lean protein
Light Boxes Many can experience relief Light boxes emit high intensities of light of 2,500 to 10,000 lux and produce similar effects to the natural rays. Use Daily 30 minutes to 2 hours Sometimes relief in 2 weeks Use in the AM NO TANNING BEDS! Check medications
Sleep Strategies Even on the weekends, wake up early to expose yourself to as much sunlight as you can in the early morning Go to sleep earlier in the evenings Limit caffeine use, TV watching, and naps Oversleeping and fluctuation in sleepwake schedule can cause increased levels of melatonin during sleepcontributes to depression
Thoughts: Cognitive Distortions All or Nothing Thinking Overgeneralization Mental Filter Discounting the Positive Jumping to Conclusions Magnification and Minimization Emotional Reasoning Should Statements Labeling Blame
Changing/Challenging Thoughts Negative thought Deeper negative thinking Evidence for Evidence against If the negative thought is true If the negative thought is untrue
Emotions: Locus of Control
Behavior: Service Volunteer Make dinner for friends Write a Thank You card Caring creates resilience
More Strategies Ditch the drama Divert your senses Silence stimuli Take a break Nurture yourself with literature Meditation
What Else Can I Do? Focus on the present moment 5,4,3,2,1 exercise Move your body Breathe.correctly! Connect with someone Consider working with a counselor http://www.npr.org/2014/02/14/267188672/are-we-happier-when-we-stay-in-the-moment
Obstacles We may know all of these coping strategies but why aren t we doing them?
Personal Wellness Goals Concrete Measurable Realistic Affordable Accountability Fun Do-able Maintainable
Questions?
University of Oregon Employee Assistance Program (EAP) Summary of Services: Intake / Assessment Up to five (5) visits per incident, per year E-Support Crisis Counseling Home Ownership Program Work / Family / Life Identity Theft Services Legal Consultations Financial Coaching FREE Simple Will Kit Cascade Personal Advantage
Thank You for Attending! If you have any questions or would like additional information regarding services through your Employee Assistance Program please contact us at: Phone 800.433.2320 Text 503.980.1777 www.cascadecenters.com