November 2022

Newsletter

Part 2

Providing Critical Awareness, Prevention and Educational Programs to Address Youth Mental Health, Alcohol, and Substance Misuse

In Person and/or Zoom Hybrid Meeting

Tuesday

November 15, 2022

7:30 pm

The Marion & Aaron Gural JCC

207 Grove Avenue

Cedarhurst, NY 11516

Winter Blues or Something More? Helping Kids and Teens Cope.

Winter can be a particularly blue time of the year for people. Many people tend to feel a little melancholy as summer gives way to cool nights and shorter days. The so-called “winter blues” are very common. Holidays can be tough for some. But when those sad feelings roll around every year at the same time—and don’t go away till spring—the problem might be seasonal affective disorder, or SAD.

Seasonal Affective Disorder (SAD), known colloquially as seasonal depression and winter blues, has become more widely discussed in recent years. Despite this increase in awareness, the discussion about SAD, its symptoms, and how to deal with it primarily focuses on adults.

Children and adolescents can also be affected by SAD, and while the presenting symptoms can be different, dealing with SAD is no less difficult for children.

Identifying and Coping with Seasonal Affective Disorder (SAD)

Symptoms of SAD

To determine whether a teen is suffering from SAD, healthcare or mental health professionals typically administer a physical exam and a psychological evaluation. In addition, lab tests may also be helpful in order to discover whether a thyroid issue or other medical problem may be a contributing factor.

Symptoms of SAD are similar to the symptoms of other types of depression:

Feelings of sadness most of the day, every day
A sense of hopelessness
Lack of self-esteem and self-worth
Low energy
Loss of interest in activities that were once enjoyable
Sleeping problems (too much or too little)
Changes in appetite or weight
Sluggishness
Difficulty concentrating
Frequent thoughts of death or suicide.

Fall and Winter SAD

There are also symptoms that are specific to winter-onset SAD, also called winter depression:

Irritability
Tiredness or low energy
Finding it challenging to get along with other people
Extra sensitive to rejection
Heavy feeling in the arms or legs
Oversleeping
Cravings for foods high in carbohydrates
Weight gain.

Spring and Summer SAD

Symptoms specific to summer-onset SAD, also called summer depression, may include the following:

Feelings of sadness and depression
Insomnia
Weight loss
Poor appetite
Agitation or anxiety
Episodes of violent behavior.

Severe consequences of SAD can also include suicidal thoughts or behavior, withdrawing from social activities and relationships, difficulty functioning at work or school, and substance abuse.

If your adolescent is struggling with seasonal depression or another form of depression, please seek out professional help.

10 Ways to Keep Seasonal Affective Disorder at Bay

1. Spend time outdoors.

Even when it’s cold outside, getting sunshine on your face can help reduce the severity of the winter blues. In addition, research shows that spending time in nature reduces anxiety and depressive thoughts. Get the whole family outside as often as possible.

2. Get moving.

Regular exercise improves well-being, self-confidence, and positive outlook. It also increases serotonin levels—which is particularly important since one cause of SAD is decreased serotonin. Outdoor exercise has added benefits (see #1). Encourage your teen to get involved with winter sports or a hiking club.

3. Meditate and do yoga.

Yoga relieves stress and calms the nervous system. In a study of 47 high school students, participants reported significantly greater decreases in anger, depression, and fatigue from before to after participating in yoga compared to PE. Moreover, a Johns Hopkins study found that meditation had the same impact on anxiety and depression as antidepressants did. The family can do these practices together to get the added benefit of bonding.

4. Connect with others.

Hibernation might be a natural reaction to the cold months, but it’s not usually good for you. Multiple studies have shown that social relationships improve mental and physical health. If your teen tends to withdraw in their room during the cold weather, try these approaches for getting them out and connecting with others.

5. Stop and smell the roses (or the poplars).

Aromatherapy can influence the area of the brain responsible for controlling mood. Scent can also help regulate the body’s internal clock, which helps control sleep and appetite. Buy flowers for the house, or gift your teen (and yourself) a bottle of rosewater or another essential oil to keep in their pocket or on their desk. In a 2015 study published in the Journal of Natural Medicines, essential oils from the poplar tree were found to be particularly helpful for depression.

6. Keep a journal.

Translating thoughts and feelings into written words offers a host of benefits that support mental health. Writing about what you’re grateful for is a particular powerful intervention. Keeping a gratitude journal can help teens focus on the things they appreciate about winter.

7. Use food as medicine.

Food can be a powerful vehicle for healing. Nutrients such as omega-3 fatty acids, folic acid, and vitamin D have been shown to help fight symptoms of depression. Additionally, try minimizing the family’s sugar intake, since sugar and sugar additives have been linked to depression in numerous studies.

8. Get out of town.

If you’re able, schedule a vacation for the family in a sunny and warm location. If you can’t go that far, plan a getaway to a place you’ve never been before, even if it’s only a few hours away. Seeing new things can help jog your teen out of their usual routine and give them more energy.

9. Bring light into your family’s life.

Even when you’re staying warm indoors, take in as much light as you can. Open the curtains and blinds, and move chairs closer to bright windows to encourage sitting in the sunshine. Remind teens to open their window shades and consider purchasing a light box for their room.

10. Remind your teen that spring will return.

Remembering that it’s temporary can help ease the winter blues. However, SAD is more than just the winter blues. Therefore, don’t hesitate to reach out for help for your teen. With the support of a compassionate mental health professional, they can start feeling better during the cold season and in every season.

VIDEO

Helping Teens Manage Seasonal Affective Disorder.

Dr. Sarah Garwood - St. Louis Children’s Hospital, discusses what SAD is and how to manage it.

Please CLICK BELOW TO CHECK OUT our website savinglives5townscoalition.org

If you know or suspect your child or teen may be misusing substances, have addictive behavior or may be having mental health issues, please reach out to:

Susan Blauner, Director

Substance Abuse Prevention,

Awareness and Education

516.569.6733

susan.blauner@guraljcc.org

savinglives5townscoalition.org