Blue Summer: Summer-onset seasonal affective disorder (SAD)

Most people have heard of seasonal affective disorder, commonly referred to as SAD. If you have never lived in a place where there is a distinct winter season, you may think of the disorder as something difficult to understand, but the truth is that about 4-6% of people suffer from wintertime depression. Still, after a quick bit of research, you'll realize that it makes perfect sense for people to feel blue as the sun disappears and days get shorter causing vitamin D deficiency and making it harder to get motivated for exercise and outdoor activities. With cursory research, the disorder becomes easier to understand. But what about Summer-onset SAD? It is much harder for many people to comprehend. As the days grow warmer and longer and thee are endless opportunities to engage in fun outdoor activities. You may wonder how summer could make someone sad.

What is summer-onset SAD? 

Depression brought on by seasonal changes. Summer-onset SAD is less common and is likely caused by the difference in the amount of daylight. One theory is that the circadian rhythms of those affected impacted by the longer days and changes in sleep schedule, causing them to feel out of sorts. In addition, there is a much greater risk of sleep deprivation as the days get longer and it feels natural to stay up later. These factors could lead to low levels of melatonin which plays an important in sleep. Unlike its wintertime companion that makes people feel lethargic and crave carbohydrates, summer-onset SAD leaves people feeling jittery, agitated, or manic. Constant low-grade insomnia is always present.

What are the symptoms of SAD?

• Feeling depressed, hopeless, guilty
• Loss of interest in activities
• Agitation or irritability
• Anxiety
• Increased sex drive
• Insomnia or trouble sleeping
• Loss of appetite/losing weight
• Difficulty concentrating
• Suicidal thoughts

Other factors that may contribute to Summer-onset SAD are:

• Constant activity and longer days leave some people feeling wired. This need to be ready for fun activities at any time of day leave people unable to get adequate sleep or relax. Busy schedules with no downtime or opportunities to decompress can take a toll on even the most active and extroverted person. 
• The gap between expectation and reality can lead to feelings of sadness. Summer is full of many fun social activities and vacations. When these don't go as planned, it can be very disappointing. Additionally, the gap between what you think is the reality for others (perceived reality) based on social media and actual reality can make people feel as if they are not enjoying summer enough and add extra pressure. Social media has this effect year-round, but if you are already feeling bad about a disappointing vacation you may be more susceptible to comparing your life to the Instagram lives of others. 
• Financial worries brought on by expensive vacations, frequent activities, and the need for new warm weather clothing can cause a lot of strain. 
• Body image issues are present year-round but are exacerbated by the revealing clothing often worn in the summer. 

While light therapy is a great way to combat winter SAD, many of the treatments for summer-onset SAD are merely a matter of setting up healthy routines for yourself. Make sure to get sufficient rest, iPhones are now equipped with a Bedtime feature that can help you stick with a healthy bedtime routine and make sure you are sleeping long enough. There are similar apps for other devices. Also, be sure to allow yourself adequate rest and downtime. Antidepressants are sometimes prescribed to treat summer-onset SAD. These are typically accompanied by psychotherapy and the introduction of coping strategies and healthy self-talk,

IF YOU THINK YOU MAY BE DEPRESSED
Depression is the world's leading cause of disability, according to world health experts approximately 800,000 people commit suicide annually. If you or a loved one is feeling distressed, call the National Suicide Prevention Lifeline. The crisis center provides free and confidential emotional support. If you are in crisis and need help, call this toll-free number, available 24 hours a day, every day: 1-800-273-TALK (8255). This service available to anyone. You may call for yourself or for someone you care about, and all calls are confidential. You can also visit the Lifeline’s website at http://www.suicidepreventionlifeline.org.

If you are feeling anxious or depressed, I am available to help develop coping strategies that will put you on the path to feeling better. Formerly on staff at the Tulane University Student Health Center Department of Psychiatry, helping emerging adults uncover the best path to success is my passion, I am a professional psychotherapist, and also specialize in academic, success, and life coaching. I work primarily with college students and young professionals. I would love to put my expertise as a certified success coach to work for you.

Sincerely,
Dr. Eileen Wynne

Let's connect! Facebook  | Twitter  |  LinkedIn

In a Funk: Why Depression Awareness Month Matters

October is Depression Awareness Month and as the month draws to a close, I think it is important to review the key indicators of depression. This is a great opportunity to help move toward greater understanding and improve education about depression, its symptoms, prevalence, and some of the courses of treatment available. 

The idea behind designating a Depression Awareness Month is to inform people about this common mood disorder and guide those suffering to the resources necessary to improve their lives. In addition, it can benefit family members to have additional information available to help them understand what loved ones are going through. These annual observances also promote the larger goal of ending stigma for mental health issues.

What Depression Looks and Feels Like

Depression can rob students of the motivation, energy, and inclination they need to achieve academic goals. It can make one feel too worn out to handle the ordinary responsibilities of daily life. It can be hard for family members to understand why someone who is depressed won't just snap out of it or cheer up.  It can even be difficult for one suffering from depression to understand why simple tasks like completing a homework assignment or taking out the trash become Herculean when one is depressed. A diagnosis can help everyone involved come to terms with what its happening and behave with greater empathy. Some of the symptoms, or diagnostic criteria, for depression include:

• Depressed mood
• Loss of interest in once-pleasurable activities
• Inability to focus, concentrate or make decisions
• Changes in sleep: both fatigue and insomnia can be indicators of depression
• Feelings of hopelessness and persistent pessimism
• Feelings of guilt & worthlessness
• Changes in eating: overeating or loss of appetite (noticeable weight loss/gain)
•  Suicidal thoughts
• Restlessness and irritability

Depression and Anxiety are different disorders, however, many people with depression experience symptoms of anxiety disorders. 

While only a licensed expert can diagnose depression, experiencing several of these symptoms at once is cause to consider a consultation with a professional.  Additionally, several reputable organizations provide free online depression screening tools that can give you an idea of whether or not you should seek professional help. 

Anxiety and Depression Association of America

Mental Health America

Psychology Today

The Numbers

About 30% of college students report having depression and as the stigma surrounding mental health conditions decreases, more and more students are seeking help, rather than suffering in silence.  At it's worst, depression can lead to suicide and according to the National Institute of Mental Health, Major Depression is one of the most common mental disorders in the U.S. (with an estimated 300 million globally suffering). The World Health Organization states that nearly 800,000 people die by suicide annually. Around the world, depression is the most common cause of disability. Women are more likely than men to suffer from depression. 

Stigma-Busting

Anti-stigma campaigns across the country have helped to create a climate where discussing mental health is no longer taboo. As a result, more people than ever be for e are seeking services and treatment. Unfortunately, the prevalence of depression seems to be increasing as well. This increase is seen most dramatically in university students who seem to be disproportionally struggling with mental health issues. 

Treating depression

Treatment for depression can consist of therapy, medication, or both. It can take time to find the most effective treatment for each individual and sometimes medication (antidepressants) can pose its own challenges. Psychotherapy and cognitive behavioral therapy are both commonly employed to treat depression. 

There are also strategies that individuals can use to help cope with depression. Seemingly simple things like getting regular exercise, eating well, sleeping enough can improve mood and wellness significantly. There is no substitute for the care of a professional, but as part of an overall care routine, they can really support therapy.

If you think you may be depressed

Depression is the world's leading cause of disability, according to world health experts and it is believed that 800,000 people commit suicide annually. If you or a loved one is feeling distressed, call the National Suicide Prevention Lifeline. The crisis center provides free and confidential emotional support. If you are in crisis and need help, call this toll-free number, available 24 hours a day, every day: 1-800-273-TALK (8255). This service available to anyone. You may call for yourself or for someone you care about, and all calls are confidential. You can also visit the Lifeline’s website at http://www.suicidepreventionlifeline.org.

If you are feeling anxious or depressed, I am available to help develop coping strategies that will put you on the path to feeling better. I work primarily with college students and young adults. Talking about your issues and developing an action plan can help you to deal with stress and anxiety in a healthier way. 

How Peer Support Can Increase Student Mental Health

A number of great interventions for improving student mental health have been gaining recognition lately.  Among them, increased mental health services in schools and universities, links to off-campus therapists, anti-stigma campaigns, and numerous efforts at raising awareness of mental health issues.

One helpful strategy for improving mental health that has not gotten as much attention as it deserves is peer support. A number of peer support programs are popping up across the country and throughout the U.K. and Canada, with the aim of filling some of the gaps in mental health support for university students. Particularly on campus where counseling staff and other providers struggle to keep up with the ever-increasing demand for mental health services, peer support is another tool to help students cope with stress and anxiety.

State of Emergency

About 13% of young people suffer from mental health issues ranging from anxiety and depression to ADHD and other disorders that can impact them well into adulthood. While some stress is normal, youth ages 15-19 experience the highest rates of emerging depression of any age group. These issues are often exacerbated by the move from high school to college. Recent research has uncovered the fact that 6% of undergrads and 4% of grad students consider suicide while attending university.

How Peer Support Can Help

In the mental health world, peer support programs allow individuals who have already experienced a high level of recovery, to assist others who are not as far along on their journey. Peer supporters use their experiences and successes to help others navigate mild mental health issues. The idea behind peer support in universities is similar. Connecting with peer supporters or mentors can help students feel less alone. It is natural for young people to reach out to friends when they are struggling, but if one has just moved to a new city to attend college, it can be easy to feel swept up in a sea of new faces. Peer support can ground new students and give them a sense of familiarity, someone to ask when they have questions, or even just someone to vent to when they feel overwhelmed. Those who have received support can later return the favor by helping other students. This creates a support network that can benefit everyone involved.  

Peer support can be particularly helpful in the case of first generation college students whose parents are not as adept at offering support as they move through the maze of financial aid paperwork, online course registration, dorm room selection, and maneuvering around campus (or even a new town). Is such cases, peer support can make all the difference. Having the ear and support of someone who has experience with university life and who also understands the stress factors unique to a college student can be reassuring and beneficial.

Making Mental Wellness a Priority

Demand for mental health services is at an all-time high. The evidence is clear: we are experiencing a mental health crisis. The more resources young people have available to them, the better their chances of overcoming anxiety and depression. While peer support cannot replace the help of an experienced mental health professional, it can help ease the stress of transition and provide an extra level of support for individuals struggling with anxiety. Reaching out to others is an important step toward greater wellness.

Sincerely,

Eileen Wynne PhD

References:
http://www.ibtimes.com/how-help-college-students-experiencing-mental-distress-including-suicidal-thoughts-2577859
http://www.thepublicopinion.com/neighbors/spotting-mental-health-issues-in-college-students/article_fb609538-7ea5-11e7-ad32-4fe92fbee05b.html

How to Cope with Ghosting

Ghosting has made headlines lately. It is a relatively new term for what some consider to be a 21st century dating problem. An informal survey of friends will generate myriad tales of being ghosted, and the ensuing confusion and emotional fallout. 

What is ghosting? Also termed the “slow fade”, ghosting is the phenomenon by which one person ends a dating relationship by simply disappearing. They don’t explain what went wrong, they don’t tell the other person that the relationship has ended. They simply stop communicating. So who is ghosting? An October 2014 poll conducted by YouGov and The Huffington Post demonstrated that 11% of adult Americans have ghosted.

In truth, this phenomenon is not a new one. People have been ghosted for ages. Ghosting is painful and confusing for the person on the receiving end. It can cause all kinds of problems for the ghosted party including esteem issues and self doubt. It can even lead to depression.

We live in the era of online dating where potential partners can seem limitless and disposable. With the seemingly endless options, dropping one opportunity to pursue another can seem commonplace. Taking the time to end one situation before beginning another, just a formality. Except it isn’t just a formality. Showing basic respect to others is key to having a functional society.

Why Ghosting is Harmful to Both Parties

What is wrong with ghosting? For the victim of ghosting, there is the uncertainty. When someone you have been on a few dates with and seem to be getting along with suddenly stops communicating without explanation, there are all kinds of things that happen. You wonder if they have been hurt. You wonder if they have gone on vacation. You assume something reasonable has occurred, at first. This prolongs the time you are “in” the relationship and respectively the time it takes you to heal from it. When you are unaware that the relationship has ended, you are not free to grieve or deal with the aftermath, in fact, you are not aware that there is anything to deal with. Ultimately,  you can’t move on. The next phase for the ghosting victim is self doubt. You wonder what you did wrong. You wonder what happened. This can be painful. When you don’t know why someone discontinued a relationship, all of your worst insecurities can rise to the surface causing issues of self esteem.

For the person who disappears, the ghoster, if you will, the key problem is that they fail to accept responsibility and grow emotionally. Relationships are challenging and ending relationships even more so. Still, learning how to respectfully discontinue a romance is something adults are required to do. Failure to accept emotional responsibility for ending a relationship you have voluntarily undertaken is immature and can be detrimental to overall emotional growth. Though ghosting happens at all ages, this is particularly true for emerging adults who are coming into their own and accepting all kinds now new responsibilities, avoidance in this core area of development can have lasting effects.

How to Cope with Ghosting

While this phenomenon seems to be becoming more socially permissible, when in actuality, it is unacceptable. So, how do you get over being ghosted? First of all, commit to not ghosting yourself. Popular wisdom states that the only thing you really have any control over is yourself, and that is definitely true when it comes to ghosting. As a young adult in a world where the online dating options are seemingly limitless and expectations are fairly low, make a commitment to being respectful, honest, and mature. Telling someone who seems pretty into you that you are just not interested is never going to be easy, but it is courteous and ultimately beneficial to both of you. Every adult needs to learn how to handle difficult communication, it is a critical part of being an effective communicator. Next, when you have been ghosted, try to focus on the fact that you’ve been lucky to get out early. A person who thinks that falling off the face of the earth with no word about why, it probably not a person you could have had a strong and lasting relationship with. Count your blessings. Finally, after any kind of rejection, it is important to focus on boosting your own self esteem back up. Do things you love and that make you feel good about yourself. Spend time with trusted friends. Take care of yourself. Ghosting is extremely unpleasant and chances are you or someone you love will have this experience. Focusing on the fact that it probably says more about the disappearing party than is does about you, is a good way to move forward. 

Sincerely,

Dr. Eileen Wynne

References

http://www.huffingtonpost.com/2014/10/30/ghosting-dating-_n_6028958.html

http://www.nytimes.com/2015/06/26/fashion/exes-explain-ghosting-the-ultimate-silent-treatment.html?_r=0

http://elitedaily.com/dating/ghosting-impacts-dating/1027661/

http://www.womenshealthmag.com/sex-and-relationships/ghosting

Fighting for the Future: Students in Virginia Help Make Mental Health Resources Available to Everyone

As I noted in my previous blog on this subject, over the last decade, there has been a dramatic rise in mental health issues for students nationwide.  With a quarter of 18-24 year olds estimated to have diagnosable mental illnesses, we really do appear to be having a mental health crisis. An increasing number of colleges and universities are taking positive and responsible action to ensure the safety and well-being of students by setting up mental health centers and providing students with information about additional mental health resources. Still, the relatively limited reach of a university mental health center may not be enough for some students, particularly if they don’t even know the center exists. 

Coping with mental health problems can be extra challenging for emerging adults. Furthermore, dealing with things like anxiety and depression can be downright debilitating without the proper resources. To date, even at colleges and universities where there is a dedicated staff of counselors and psychologists available to offer services through student health centers, the  lingering stigma attached to mental health and the fact that students remain unaware that these resources exist, prevent many students from getting the help they need.

With all of this seemingly negative news on the subject, it is refreshing and inspiring to know that a group of students at UVa (University of Virginia), called the Young Legislators of Tomorrow, brought this issue to the attention of lawmakers in their state. The group introduced a Bill (House BIll 206) requiring universities to provide more and better information about mental health resources to students. 

In 2014, this legislation passed in the House 99-0, making it a huge win for those determined young people trying to raise awareness and make the world a better place for the students coming after them. It is also a victory for all the future students who will be better able to find the help they need as a result. 

According to Virginia’s Legislative Information System, the summary of the bill is as follows: Four-year public institutions of higher education; mental health resources. Requires each four-year public institution of higher education in the Commonwealth to create and feature on its website a page with information dedicated solely to the mental health resources available to students at the institution. (The bill has a delayed effective date of July 1, 2015.)

The combination of the stigma attached to mental health problems and students’ lack of familiarity with the resources available to them has allowed many to suffer needlessly. Thanks to this group of students, the awareness part of that problem is going to be significantly minimized in the future.

Sincerely,

Dr. Eileen Wynne

References:

http://www.newsplex.com/home/headlines/As-Mental-Health-Issues-Rise-at-UVa-Students-Take-Action-246992811.html

http://leg1.state.va.us/cgi-bin/legp504.exe?141+sum+HB206

http://lis.virginia.gov/cgi-bin/legp604.exe?141+sum+HB206

http://college.usatoday.com/2015/01/27/one-students-fight-for-mental-health-awareness-inspires-a-movement/

http://www.activeminds.org/issues-a-resources/mental-health-resources

Has a hookup left you feeling like an emotional zombie?

Students still long for more intimate
connections with others.

Match.com has cornered the market on creating happy marriages via the internet according to their commercials, and technology has certainly enabled people to connect with distant soul mates. However, the advent of social media, consisting of random bytes of information flung into the public sphere without thought to consequences, responsibility, or the emotional impact on others, has also led to more fragile relationships in many cases; students who rely heavily on virtual interactions to sustain them socially, often miss the more valuable aspects of real-world connections. 

Pair this detached approach to relationships with the all too common binge drinking of college age students, and you have a recipe for  risky hook ups. Even among young people, there are disputes about the meaning of the phrase hooking up. While the physical act can run the extremes from kissing to casual sex, negative psychological consequences remain constants. 

Hooking up, especially under a veil of alcohol or drugs, obscures responsibility, causes psychological harm, and devalues the importance of meaningful relationships. Where there is no expectation of future contact or commitment once the deed has been done, there can be no expectation of emotional investment or shared responsibility should unwanted repercussions - pregnancy or STD, for example - arise. For those college age students who engage in sex with casual acquaintances, relinquishing the intimate emotional bonds that come from a committed relationship means coping with unforeseen consequences alone. 

Psychological studies have repeatedly shown links between casual sex and psychological injury. While students may experience confidence and even pride during a casual sexual encounter, feelings of guilt, shame, and low self-esteem commonly creep into the psyche after the events. Though a momentary hookup may alleviate feelings of loneliness momentarily, participants in Kinsey researcher Justin Garcia’s study of casual sex among students reported increased feelings of loneliness after these fleeting interactions. Likewise, participants in the study who experienced no depression prior to a casual sexual encounter, elicited depressive symptoms after.

In her book The End of Sex: How Hookup Culture is Leaving a Generation Unhappy, Sexually Unfulfilled, and Confused About Intimacy, author, lecturer, and professor Donna Freitas suggests that dating may be a thing of the past and that romance, in turn, may have breathed its last. So prevalent has casual sex become that the term "emotional zombies" has been coined to describe individuals who have never experienced authentic romantic relationship, moving instead through mindless, emotionless sexual encounters. Yet, consistently, during my therapy sessions, both males and females say they long for more relatedness.

We thrive on relationships as a species. From birth through death, our troubles are more tolerable, our fears more bearable, and our lives more pleasurable thanks to the comforting arms of our family and friends. Meaningful, authentic connections provide a safe haven for us, and committed romantic bonds can be a source of joy, excitement, and encouragement. To develop these relationships, though, we have to demonstrate respect for ourselves and for others. Don't settle for less. Make your relationships powerful, strong, and healing.

Dr. Eileen Wynne PhD

References:

Bersamin, M., Zamboanga, B. L., Schwartz, S. J., Donnellan, M. B., Hudson, M., Weisskirch, R. S., Kim, S. Y., Agocha, V. B., Whitbourne, S. K., & Caraway, S. J. (2014). One night stands may not be good for your mental health: Casual sex and psychological well-being and distress. Journal of Sex Research, 51, 43-51

Freitas, D. (2013). The End of Sex; How Hookup Culture is Leaving a Generation Unhappy, Sexually Unfulfilled, and Confused About Intimacy. Basic Books: New York.

Garcia, J. R., Reiber, C., Massey, S. G., & Merriwether, A. M. (2012). Sexual hookup culture: A review. Review Of General Psychology, 16(2), 161-176. doi:10.1037/a0027911