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Seasonal Affective Disorder Beating the Winter Blues

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

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Seasonal Affective Disorder Beating the Winter Blues

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    1. Seasonal Affective Disorder Beating 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

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