SETTLEMENT AND ENGLISH WORKSHOP

How to Combat the Winter Blues

CLB Levels: CLB 5+

Welcome Everyone!

• What is your name?

• What do you like to do in the winter?

Objectives

In this workshop, you will learn:

about how seasonal changes affect people’s moods

how the problem is caused and how it could affect you and your family

prevention tips for staying happy and healthy over the winter

about treatment options that are available to you or your family

Discussion

Have you experienced a mood change

when the seasons change?

Vocabulary Practice

• SAD (Seasonal Affective Disorders)

• to affect

• symptoms

• to crave

• appetite

• factor

Vocabulary Practice

1. High fever is one of the ____________ for the flu.

2. I have no ________ for lunch today. I might be getting sick.

3. ________ means mood disorder.

4. This cold weather began to ______ my health.

5. Smoking is considered to be one of the possible _________ for lung cancer.

6. I _______ French fries after getting vigorous exercise.

Listening

• CBC Radio

http://www.cbc.ca/player/News/Cana

da/NB/Audio/ID/2651903514/

Listen to the audio for the first 3 minutes.

Listening

Q1. What is Seasonal Affective Disorder?

Q2. How severe is SAD?

Q3. What are the common symptoms of SAD?

Q4. At what point should you see a doctor?

Check your understanding!

Q1. What is Seasonal Affective Disorder? Which one is false?

A. It is a type of depression related to seasonal change.

B. It can happen at different times of the year.

C. It usually starts in spring or summer, and dissipates by the fall or winter.

Check your understanding!

Q2. How severe is SAD? Which one is

false?

A. It is a severe level of depression.

B. There are different levels in its symptoms,

from mild to severe.

C. Some people show only mild symptoms.

Check your understanding!

Q3. What are the common symptoms that weren’t mentioned by the doctor?

A. Feeling hopelessness

B. Feeling down most of day

C. Having a disrupted sleeping pattern

D. Having a disrupted eating pattern

E. Experiencing huge weight loss

F. Unable to concentrate

G. Having suicidal thoughts

H. Start relying on drugs and alcohol

Check your understanding!

Q4. At what point should you see a doctor? Chose two.

A. When you start feeling down

B. When you start being unable to function normally in your life

C. When you start being distracted and feeling anxious

D. When you start having suicidal thoughts

What causes SAD?

Source: http://www.webmd.com/mental-health/tc/seasonal-affective-disorder-sad-topic-overview

lack of sunlight

Sunlight Photo by Jason Morrison https://www.flickr.com/photos/jason-morrison/1444744761 shared under CC-BYHuman Body, Clock and Brain Photos are from https://openclipart.org.

Common Symptoms of SAD

SAD

Oversleeping

Lethargy

Intense craving for carbohydrates

Weight gain

Withdrawal from social contact

Loss of concentration

Depression occurring over at least two

consecutive winters

Source: http://www.mooddisorders.ca/faq/seasonal-affective-disorder-sadhttp://www.cbc.ca/news2/background/mental-health/sad.html

How common is SAD?

How many of Canadians

suffer from

SAD every year?

Source: http://www.mooddisorders.ca/faq/seasonal-affective-disorder-sad#t10n533

Possible Factors for SAD

Who is more susceptible to SAD?

• Children or Adults?

• Women or Men?

• People living in the northern hemisphere or close to the equation?

• Younger people or older people?

• Shift workers or workers with fixedwork schedules?

Who is most affected by SAD?

Read the news article from CBC

http://www.cbc.ca/news2/background/mental-health/sad.html

Reading: What are the possible

factors for SAD?Location, genetics, age may be factors

So far, researchers have not been able to identify a cause for SAD.

"The leading theories are that there is something abnormal about the circadian rhythm — our day-to-day rhythm," McIntyre said. "If we can alter that pattern in the clinic, we may be able to return persons back to work and improve symptoms.“

Some studies have suggested that people who live in northern latitudes are more susceptible to the condition than those who live further south, where the hours of sunlight don't vary as drastically. For example, less than 0.9 per cent of Asians seem to be affected.

Source: http://www.cbc.ca/news2/background/mental-health/sad.html

Reading: What are the possible

factors for SAD? (continued)But there may also be a genetic link. An American study published in June 1999 found that 13-17 per cent of people who develop SAD have an immediate family member with the disorder.

Age may also be related. SAD is rare among children and teenagers. The risk increases once you've hit the age of 20. It affects more women than men. But as you hit middle and old age, you are less likely to suffer from the condition.

Your workplace may also increase your risk — especially if you leave for work when it's dark out, go home after the sun sets and don't see much of winter's daylight hours in between. The risk is also greater for people who work shifts.

Reading:

• Let’s check your comprehension.

According to the article, what are the possible factors?

• Children or Adults?

• Women or Men?

• People living in the northern hemisphere or close to the equation?

• Younger people or Older people?

• Person work shifts or people work with a fixed work schedule?

Could I have SAD?

I feel like sleeping all the time, or I’m having

trouble getting a good night’s sleep.

I’m tired all the time; it makes it hard for me

to carry out daily tasks.

My appetite has changed, particularly

more cravings for sugary and starchy foods.

Could I have SAD?

I’m gaining weight.

I feel sad, guilty, and down on myself.

I feel hopeless.

I’m irritable.

Could I have SAD?

I’m avoiding people or activities I used

to enjoy.

I feel tense and stressed.

I’ve lost interest in sex and other

physical contact.

This check list is to help you understand the common symptoms of SAD. This is not for the purpose of self-diagnosis. It is always important to talk to your doctor for diagnosis.

Source: http://www.cmha.bc.ca/get-informed/mental-health-information/sad

How can SAD be prevented or treated?

1. Increase the amount of

sunlight

2. Engage in more physical

activities

3. Eat a healthy, balanced diet

4. Use light therapy

5. Take medication

Sunlight Photo by Adam Barney https://www.flickr.com/photos/cabarney/694727002/ shared under CC-BY-SASun, Skiing, Salad and Medicine Photos are from https://openclipart.org.

Prevention and Treatment Strategies

Strategy1: How to increase the amount of

sunlight

Open WIndow Photo by Dorls Hausen https://www.flickr.com/photos/cabarney/8498786846/ shared under CC-BY-ND.Jogging Photo by Kalsa https://www.flickr.com/photos/cabarney/3214103796/ shared under CC-BY.Mother & Son Yoga Photo by Sean Drellinger https://www.flickr.com/photos/cabarney/126872410/ shared under CC-SA.Man Cutting a Branch Photo by David Goehring https://www.flickr.com/photos/carbonnyc/56602918467/ shared under CC-BY.

Prevention and Treatment Strategies

Strategy 2: Physical activities you can try

Sledding Photo by Bill Dickson https://www.flickr.com/photos/cabarney/16383601769/ shared under CC-BY-ND. Snowmobiling Photo by Amy the Nurse https://www.flickr.com/photos/amyashcraft/4309581918/ shared under CC-BY-ND.Horseback Riding Photo by David https://www.flickr.com/photos/davidw/2177120383/ shared under CC-BY. Curling Rock, Curling Broom and Skiing cliparts are from https://openclipart.org.

More activities you can try!

Ringette Photo by Dwayne https://www.flickr.com/photos/cabarney/11282840835/ shared under CC-BY-SA. Dogsledding, Hockey, Snowshoeing, Snowboarding, Kiting Photos are from https://openclipart.org.

Prevention and Treatment Strategies

Strategy 3: How to have a healthy, balanced

diet

• Vitamin D

• Omega-3 Fatty Acids

• Be careful with carb snacking

Walnut Photo by Marco Bernardini https://www.flickr.com/photos/funadium/928806031/ shared under CC-BYPopcorn Photo by Vegglefrog https://www.flickr.com/photos/veggiefrog/2145862702/ shaded under CC-BYSalmon Photo by Asracus https://www.flickr.com/photos/johnbostock/4871438319/ shared under CC-BYEgg Photo by Cobalt123 https://www.flickr.com/photos/cobalt/450373034/ shared under CC-BY

Prevention and Treatment Strategies

4. Light Therapy

• Sit in front of the special SAD light

• 30 minutes a day

• effective in up to 80 % of cases

• can be purchased over the counter or from your doctor

• can be rented from Manitoba Mood Disorder Associations

Source: http://www.cbc.ca/news2/background/mental-health/sad.html

Prevention and Treatment

Strategies

5. Medication

• Consult your healthcare provider

• Vitamin D

Walnut Photo by ReSurge International https://www.flickr.com/photos/funadium1555420051/ shared under CC-BY-ND.

Where to ask for help?

• Mood Disorders Association (MDA)of Manitoba

http://www.mooddisordersmanitoba.ca/

Providing group therapy sessions

Renting out and selling SAD lights

• Mental Health Crisis Response Centre

http://www.myrightcare.ca/mental-health

Providing phone services 24/7

• Hospitals/clinics near you might offer programsGrace Hospital – offering an outreach program

Source: http://www.winnipegfreepress.com/opinion/columnists/miss-lonelyhearts/advice-for-deeply-sad-from-someone-who-knows-101362264.html

Speaking Activity

Situation:

Your friend, Martha, has been going through her first

winter in Manitoba. She told you that she’s been

feeling down and crying a lot, and has trouble waking

up in the morning. You also noticed that she has been

eating a lot of sugary food lately.

Task:

As a friend, you would like to inform her about SAD

and give some tips for her to overcome this difficult

winter. What would you say?

Walnut Photo by John Potter https://www.flickr.com/photos/funadium/2586169018/ shared under CC-BY-ND.

Lastly…

• It is not rare to suffer from SAD; it could

affect anybody for an entire year.

• It might be especially common among

newcomers who have gone through

drastic changes in their lives.

• Don’t suffer by yourself; talk to your

family members, your friends and ask

someone with expertise for help.

Follow-up Activity 1

Go to the Travel Manitoba website and

choose one winter activity you like and find

the information with regards to:

– Where can you and your family join the

activity?

– Is there any cost involved?

– Is there anything else that is useful to know

when joining the activity?

Follow-up Activity 2

Talk to your friend or coworker. Ask him/her for tips to

survive the winter in Manitoba. Summarize and share

the information that you get from your friend on the

Discussion Forum.

The questions you can ask could be:

– How do you keep yourself or your family

active during the winter?

– What do you do to stay healthy and

happy? Do you have any tips?

Thank you!

See you next time!

Do you want to know more?

References:

• Listening Clip from CBC

http://www.cbc.ca/player/News/Cana

da/NB/Audio/ID/2651903514/

• CBC Article on SAD

http://www.cbc.ca/news2/background

/mental-health/sad.html

Do you want to know more?

• Mood Disorders Association of Manitoba

http://www.mooddisordersmanitoba.ca/

• Canadian Mental Health Association

http://www.cmha.bc.ca/

• Health Links – Winnipeg Regional Health Authority

http://www.wrha.mb.ca/healthinfo/healthlinks/index.

php

• Travel Manitoba

http://www.travelmanitoba.com/