Conquering the Winter Blues Robert Talbot, DCSW

1. Conquering the Winter Blues Robert Talbot, DCSW

2. Seminar Goals • Define “winter blues” • Identify how the winter season affects you • Learn how to cope with “winter blues” • Develop a personal action plan • Know the benefits of your EAP

3. What Are the “Winter Blues?” • Change in circadian rhythms • Increase in sleep and food intake—particularly carbohydrates • Increased illness • Sub-Syndromal Seasonal Affective Disorder • Seasonal Affective Disorder

4. The Effects of Light Deprivation • Change in sleep wake cycles • Effect on shift-workers • Effect on the elderly • Light therapy

5. What is Sub-Syndromal Seasonal Affective Disorder? Mild versions of following symptoms: • Sleep problems • Overeating • Depression • Family problems • Lethargy • Physical complaints

6. What is Seasonal Affective Disorder? • Major Depression with onset in fall or winter and remission in spring • Characterized by: oversleeping, overeating, weight gain, and craving for carbohydrates • SAD accounts for 1 in 3 cases of depression

7. Signs and Symptoms of Depression • Sadness • Feelings of extreme guilt • Suicidal ideas • Insomnia • Diminished interest in activities • Difficulty concentrating • Appetite changes • Weight changes • Irritability • Mood swings • Distorted thinking • Low self-esteem • Feelings of hopelessness • Exhaustion • Feelings of helplessness • Agitation • Social withdrawal • Indecisiveness • Decreased sexual interest • Anxiety

8. Workplace Symptoms In the workplace, symptoms of depression often may be recognized by performance issues: • Decreased productivity • Morale problems • Lack of cooperation • Safety problems, accidents • Absenteeism • Frequent complaints of being tired all the time • Complaints of unexplained aches and pains • Alcohol and drug abuse

9. Treatments for Depression • Inpatient (if danger to self or others) should include medication and psychotherapy • Outpatient • Psychotherapy (“talk therapy”): one-to-one, group and/or couples • Medication • (continued)

10. Treatments for Depression (cont'd) • Combination—therapy and medication • Need to be aware of dual diagnoses, e.g. alcohol/drugs and depression • With appropriate treatment 80 to 90% recover, often in a matter of weeks.

11. Conquering the Winter Blues • Increase your level of activity • Good lighting in your home and office • Increase exposure to daylight • Try an outdoor winter sport • Try a sunshine holiday in the middle of the winter

12. Stress Management • Stressors are any changes on the outside (good or bad) that make us feel tense on the inside • That tension we feel is called stress • If you have the “Winter Blues” you are more vulnerable to stress, and need to make allowances

13. Reduce Your Stress, Elevate Your Mood • Spend time with supportive people • Take care of yourself • Plan your time • Work through differences—don’t avoid them • Take a break

14. Spring is Coming!!! Commonly reported feelings in the spring: • Feeling of well-being • Optimism • Increased desire to be active • Appreciation of beauty/outdoors • Amorous feelings

15. Benefits of the EAP • Confidential • Prepaid • Available 24 hours a day, 7 days a week • Appointment offered within 2 business days • Telephonic consultation available • Household benefit • Child care, elder care, and legal concerns