Did you know that 1 in 20 people in the UK , experience Seasonal Affective Depression? Research evidence suggests that men are most likely to be diagnosed with Seasonal Affective Depression (SAD) than women. In this winter season marked by hectic schedules and constant work pressures, there is a need to focus on our mental health.
At City Psychological Services, we are devoted to providing the best psychological care that is straightforward and accessible. We aim to deliver expert psychological support that makes a difference. The following case study navigates the mental health issues in the workplace.
R works in a firm. He lives with his family in Manchester. It is festive season. The work pressure increased. He started working long hours in the day. He feels sad while working and does not feel like participating in social events. He gets distracted and is not able to give his best to tasks. Every year especially after the festive season is over his mood becomes low and he feels frustrated. He has sleep issues and is not able to follow proper diet routine. He starts to feel better when the spring season arrives.
Seasonal Affective Disorder is a form of depression that takes place in specific times of the year. Depression is characterised by low mood which remains for a considerable period of time and has an effect on daily life
Signs of Seasonal Affective Disorder (SAD)
Lack of energy
Difficulty in focusing on tasks
Avoiding social gatherings
Feeling sad, low
Feeling angry and frustrated
Sleeping too much or too little
Changes in diet
Suicidal feelings
Self-help Tips to Cope with Seasonal Affective Disorder (SAD)
There are some things you can try yourself to help with SAD symptoms. Even if you don’t have SAD, these tips can help you look after yourself during the winter months. Here are six simple ideas to help you get started.
1. Go outside during daytime
The few hours of daylight during winters can have an effect on your mood. Make the most of the hours of sunlight and go out when you get time. whether it is the first thing you do when you get up in the morning, or something you fit into your lunch break, wrap up warm and head out into the great outdoors.
2. Brighten up your environment
When working outdoors attempt to get as much sunlight exposure as possible. Open the curtains or blinds and spend some time by the window if you can. You can bring some plants indoor which could help you feel closer to nature.
3. Eat well
It is vital to maintain a nutritious and balanced diet. Try to consume small portions but often, and make it a point to drink enough water throughout the day to help keep your mind energised and hydrated. Avoid the consumption of alcohol which can make one feel worse.
4. Exercise (outdoors – if you can!)
Engaging in physical activity on a daily basis can help with low mood and enhance your physical health. Exercising can aid in improving your sleep. Indulging in physical activity outdoors be it be walk , cycle or any other form can be even more beneficial. It can help to refresh your mind and lift your mood. The National Institute for Health and Care Excellence (NICE) recommends exercise for depression because it can help with mental wellbeing.
5. Keep a diary
Observe your SAD symptoms regularly. Maintaining a diary either on paper or on an app in the phone can be instrumental. Observing the patterns of you symptoms can help you understand the cause of the behaviour and what makes it feel better or worse.
6. Plan ahead
In case you are able to recognise the times you feel sad and the reason behind it you could plan in advance what you could do if this arises in the future. You could ensure a work life balance by taking out time for relaxing activities in your busy schedule. Introspect on what can make you feel better.
The symptoms of seasonal affective disorder (SAD) like that of lack of energy, feeling low etc can be managed effectively. The significant treatment methodology that can be utilised to treat them is talking therapies. They are found to be helpful in the long run and can be held at an individual and group level. There are many kinds of talking therapies. A type of talking therapy that is employed by us to treat anxiety, stress, and depression is Cognitive Behavioural Therapy.
Cognitive Behavioural Therapy is the most prevalent talk therapy. It is an effective tool to address emotional problems. It can be done one-on-one or in a group. There are four key stages of CBT. The first stage is identifying difficult situations. The second step is fostering awareness of thoughts, emotions, and beliefs about the problem. The third step is recognising the negative thinking, and focus is established on the behavioural response to situations. The fourth step is reshaping the negative thinking patterns. CBT is a short-term therapy ranging from 5 to 20 sessions.
We, at City Psychological Services, located at the heart of London, provide consultation for the treatment of mental health issues at the workplace. We are committed to providing exceptional psychological care and exact support precisely when you need it.
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