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Conquering the Winter Blues Robert Talbot, DCSW

Conquering the Winter Blues Robert Talbot, DCSW. 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. What Are the “Winter Blues?”. Change in circadian rhythms

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Conquering the Winter Blues Robert Talbot, DCSW

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  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

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