220 likes | 658 Vues
Seasonal Affective Disorder. Workshop Outline:What is S.A.D.?What's the research say?What are the symptoms of S.A.D.?How do I know if I have it?What causes SAD?How is SAD treated?Light TherapyCoping Strategies Further reading and references. What is S.A.D.?. A type of depression that follow
E N D
1. Seasonal Affective DisorderBeating the Winter Blues
Created and presented by:
Jennifer Kalligonis, M.S.
Counselor
Career and Counseling Center
Delaware County Community College
2. Seasonal Affective Disorder Workshop Outline:
What is S.A.D.?
Whats the research say?
What are the symptoms of S.A.D.?
How do I know if I have it?
What causes SAD?
How is SAD treated?
Light Therapy
Coping Strategies
Further reading and references
3. What is S.A.D.? A type of depression that follows the seasons.
Winter Depression: most common type of SAD;usually begins in late fall or early winter and goes away by summer.
Summer Depression: a less common type of SAD: usually begins in the late spring or early summer.
SAD may be related to changes in the amount of daylight.
Its different from the common winter blahs; SAD goes well beyond those feelings and symptoms; its a form of depression.
4. Whats the research say?
SAD affects about 1 in 20 adult Americans.
Most are women whose illness typically begins in their twenties.
Many report at least one close relative with a psychiatric condition, most frequently a severe depressive disorder (55 %) or alcohol abuse (34%).
Some people outgrow it, but for others it may last a lifetime.
The risk of SAD decreases as you get older.
More common the farther north you go.
5. What are the symptoms of S.A.D.? periods of depression that seem to accompany seasonal changes during the year (decreased sexual appetite, hopelessness, suicidal thoughts, lack of interest in normal activities, and social withdrawal.)
oversleeping
change in appetite, especially a craving for sweets or carbs
weight gain
a heavy feeling in the arms or legs
fatigue
a drop in energy level
difficulty concentrating
irritability
6. How do I know if I have S.A.D.? Symptoms of SAD keep coming back and tend to come and go at about the same time every year.
Symptoms usually begin in October or November and subside in March or April.
7. What causes S.A.D.? As seasons change, there is a shift in our biological internal clocks in response to the changes in sunlight patterns.
Two Chemicals in the Brain:
1. Melatonin (makes us sleepy and/or sad)
a sleep-related hormone
believed to cause symptoms of depression
produced at increased levels in the dark
2. Serotonin (makes us energetic and/or happy)
lack of Serotonin is a cause of depression
exposure to bright light increases the production of Serotonin
Serotonin is the substance made more plentiful by the now well known drug Prozac
8. What causes S.A.D.? (continued) Shorter & darker days = more Melatonin (BAD)
Longer & sunnier days =more Serotonin (GOOD)
9. How is SAD treated? Light therapy
special lamp 10 -20 times brighter than ordinary indoor lights for about 30 minutes each day
alters the levels of certain brain chemicals (Serotonin)
tanning beds shouldn't be used to treat SAD
Medication
antidepressants such as Wellbutrin XL, Paxil, Zoloft, or Prozac
Therapy/Counseling
Cognitive Behavioral Therapy: identifying & modifying negative thoughts and behaviors
Stress Management
10. Light Therapy
11. 3 Keys to Effective Light Therapy 1. Intensity:
recorded in lux (a measure of the amount of light you receive at a specific distance from a light source)
Light Boxes are between 2,500 lux and 10,000 lux; (typical therapy is 10,000 lux.)
2. Duration:
typical daily sessions: 15 minutes- 2 hours
start with smaller blocks of time, working up to longer periods.
3. Timing:
best used in the morning, after you first wake up
using light boxes at night can make it difficult to sleep
12. Whats best? The most effective combination of intensity,
duration and timing
varies from person to person, so you may have to adjust your routine to find what works best.
your doctor can guide you about how to make appropriate adjustments for your situation.
13. Coping Strategies
14. Coping Strategies Begin using a light box upon the onset of low sunlight (fall season), even before you feel the onset of winter SAD.
Eat a well-balanced diet, including sufficient amounts of vitamins and minerals; will give you more energy (even when your body is craving carbs/sweets.)
Seek counseling during the winter months.
Stay involved with your social circle and regular activities; this will provide support during winter months.
15. Coping Strategies (continued) What should I do if I think I have SAD?
Learn as much as you can about SAD. If your symptoms are mild, that is, if
they don't interfere too much with your daily living, you may want to try
light therapy or experiment with adjusting the light in your surroundings
with bright lamps.
When to Seek Medical Advice
Most people experience some days when they feel down. But if you feel
down for days at a time and life seems to be losing its pleasure, you
should see your doctor or a counselor. This is particularly important if you
notice that your sleep and appetite are affected and especially if you
think about suicide.
16. Further reading and resources Winter Blues: Seasonal Affective Disorder--What It is and How to Overcome It (2nd edition), by Norman Rosenthal, M.D., Guilford Press, 1998.
American Academy of Family Physicians
National Alliance for the Mentally Ill
National Mental Health Association
The National Organization for Seasonal Affective Disorder