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

Get Connected: Real-World Relationships in the Digital Age

For all of the convenience of the modern world, from GPS systems to smartphones, interpersonal relationships seem to be getting more difficult to negotiate in the digital age. It may seem counter intuitive that in a time where we are more connected to those in our social networks more often than at any other point in history, so many people feel lonely and detached from one another.   

In this post, I will look at some of the factors causing people to feel a sense of depression and disconnectedness in this hyper-connected culture, as well as some simple ways to mitigate the issues that arise as a result of the overwhelming technology-focus in modern relationships.

The Link Between Social Media and Depressed Mood

This is a topic that comes up often. Several factors may contribute to the negative emotional consequences and even depression that correspond with social media use.  An obvious cause of depressed mood resulting from social media use is bullying or other negative online experiences. It is estimated that about 50% of adolescents have been bullied online and about 80% report having had negative experiences.  Research conducted by the University of Pittsburgh School of Medicine found a correlation between time spent using social media and depression. Another well-researched cause of negative mood is the tendency of people to compare their lives to the highly curated lives of friends and acquaintances. The resulting jealousy and sense of inadequacy can cause a great deal of suffering. This can translate into bitterness and emotional aggression towards people in real life resulting from online interactions. 

The Communication Gap with Texting and Instant Messaging

Ever found that what you were trying to text to someone was completely lost in translation? If you are like me, you have had conversations in which both parties later pulled out phones and compared in an attempt to clarify some mistyped or poorly punctuated statement that caused a disagreement or mishap of some kind.  Texting can be a wonderful way of quickly communicating, but it can also be problematic when you attempt to translate more complex communication with its limited functionality.   

Virtual Spaces

Social media makes us feel as if we are participants in the lives of loved ones and old friends as we watch their children's birthday parties and vicariously enjoy images of weddings and new homes, but this digital participation lacks the emotional impact of non-virtual interaction. In a real-life friendship, there are conversations and disagreements. It is through that type of dialog that young people are socialized and adults maintain critical skills like emotional intelligence and empathy. It is through real-world interactions that our society stays intact as people learn to navigate challenge and conflict and come to a consensus with others. While it is wonderful to stay aware of the lives of those we love through social media, without true contact, we are merely consumers of their life experiences.

Other concerning issues have arisen as a result of the heavy of social media use currently being observed in culture, such as the inability of many digital natives (generations raised with access to digital technology) to interact in a non-digital environment. In addition, there has been a lot of research on the way screen time, the predominance of structured (adult-supervised activities over child-driven activities), and digital communication are degrading conflict resolution skills in emerging generations.

Friendship in the real world.

After all the talk about the negative impacts of modern technology and social media, you may be wondering about positive use. It is important to remember that these communication platforms exist because they give us the ability to quickly and easily share a memory with a former college roommate that we have not seen in awhile, or reach out to family members across the country while planning a reunion. These platforms did not rise to unprecedented levels of popularity they now boast by being the cause of depression and negativity. We use social media to stay connected. It can be an asset to our lives if used properly.

How can you have more genuine friendships while still enjoying the convenience of digital life? Social media platforms, like smartphones and televisions, are a communication tool. There is nothing inherently wrong with using social media. Still, it's important to remember that communication is best when it goes both ways. To make social an ally to your relationships, rather than a hindrance, I have a few suggestions:

Think about what you really want to get out of your social media use

Lots of people get on social media to kill time but never really take the time to think about why they chose to spend part of each day using it. I suggest taking a little time to think about the ways social benefits you and the ways it may be detrimental and create an action plan for yourself. If you waste time using Pinterest on your phone while you should be doing something productive, consider removing the app and using only when you are sitting at your computer. If looking at celebrity gossip makes you feel bad, make a deal with yourself to stop clicking. Be aware of the pleasures and pitfalls and let that awareness govern your choices.  

Have conversations with people rather than just existing as an observer

This is key to positive social media use. When you are feeling a little too much like an online stalker or voyeur – take the time to instant message an old friend or send that thank you email to your aunt.  It is vitally important to have healthy real-world relationships with people you love and trust. These form the basis for your understanding the world and are the primary areas in which you practice conflict resolution and connectedness. Interacting online with people you have consistent non-virtual contact with can be a great deal of fun!

Set limits

Limit the amount of time you spend on social media each day. Set limits on the number of social media platforms you participate on (research has shown that the more social networks people are involved in, the bluer they feel). Set limits on who you interact with (if someone habitually makes you angry, stop looking). This may sound a bit extreme, but restrictions can be really healthy when it comes to social media use. I have clients who have chosen to remove all social apps from their phones or look exclusively at content that improves their lives. This type of thoughtful consumption can go a long way toward making social a positive factor in your life.

New technology definitely impacts the way we relate to one another in this day and age. Being more aware of the way digital interactions make you feel can help you have healthier relationships, online and off.

Struggling to find balance and navigate relationships in the digital world? I am available to help! Formerly on staff at the Tulane Student & Health Center of Psychiatry, helping emerging adults uncover the best path to success is my passion, I am a professional psychotherapist and I 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

Alcohol and College Students: new consequences for old addictions

Four out of five students drink alcohol.

‘Drink! Drink! Drink!’ The refrain of a frat party on a modern campus? Certainly. But the same shouts rang out in the 20s and 30s when theater-going scholars embraced William Meyer-Fosters’s play Old Heidleberg, the story of a young German prince experiencing college’s trials and tribulations. When the play was adapted into a popular operetta called The Student Prince in 1954, young college students of the conservative post-World War II era could be heard singing the 'Drinking Song' with its rousing chorus of ‘Drink! Drink! Drink!’ in gatherings across college campuses. 

Some elements of student behavior are neither new nor unique. College students have always experimented with alcohol, and most likely they always will. In the past, one-on-one emotional relationships with others provided a moral compass and sounding board for students faced with such temptations. As I mentioned last week, however, technology and social media today have left many young people in the midst of a growing social chasm wherein their peers are more far flung and less genuinely connected than in the past. 

For those students who long for relationships outside of the virtual world, college is still filled with the same struggles as ever. Perhaps more than any other time in an individual's life, the need to belong, to fit in, to be a part of the crowd is pervasive in college. Even with all of our advances, negative peer pressure is still a powerful influence on students that can delay their growth into individuals confident enough to separate from the pack and begin their own, unique journeys in life. Even with all of our new addictions, alcohol still promises to grease the social wheels for students looking to fit into a peer group. One patient told me, "When I’m drunk I feel like I’m more fun to be with.” 

Alcohol has been around since the Stone Ages, and it’s a safe bet that since that time, young people have been pressuring one another to partake. Today, researchers state that four out of five students drink alcohol and roughly 50% of them binge drink. Not surprisingly then, wild house parties filled with students playing beer pong, taking shots of liquor, and posting drunken pictures on Facebook are not uncommon among college students today. 

In fact, peer norms, activities, and patterns correlate positively with binge drinking, making it a nearly universal aspect of college life. Unfortunately, while peer-induced binge drinking may be an old tradition, new technologies mean that the impact can be more far reaching. When future employers search for a recent graduate online, will they find images of the candidate passing out bowls of soup as part of a local outreach or simply passing out? 

The value of a real life peer group, a circle of friends who will support you and encourage you to make wise decisions, can not be overestimated, and while alcohol may win you friends for an evening, it does so at the cost of your health, your decision-making faculties, and your peace of mind. Attempting to unravel the events of a night of binge drinking should be lesson enough in the powers of alcohol to increase rather than reduce college stress.

Experimentation is a necessary and valuable component of college life. New freedoms have been granted us. New opportunities arise. We make mistakes and learn from them, discarding behaviors that don't enrich our lives. We learn to weigh life more consciously, to risk more wisely, and to take responsibility for our actions. Most importantly, we learn to respect ourselves and the lives and spirits of those around us.

Dr. Eileen Wynne PhD

Social media and loneliness in college

The emotional health of incoming college students has plummeted in recent years reaching its lowest level in a quarter of a century. Meanwhile, their stress levels have increased drastically due in part to greater financial strains and the foreknowledge of limited career options upon graduation. Technology, which on the one hand provides young people with wide open windows upon the world, has also narrowed students' real time social networks.

The world in which young adults find themselves is increasingly difficult to navigate, and these conditions are unlikely to reverse themselves unless we make concerted efforts to reach those students unable to cope with the emotional demands of college and adult life. 

While research suggests that in moderate doses social media can have a positive impact on youth, broadening students' network of peers, in large quantities, which is more and more the norm, social media can harm authentic social interactions. Time on Facebook can increase users' satisfaction, for instance, as well as increasing envy. According to research done by Julie Ross, director of Tufts’ Counseling and Mental Health Service, “Having a constant focus on what is happening somewhere else effectively removes people from staying connected in the face-to-face interactions they could be having, or are having at the moment, as those interactions get constantly interrupted by electronic signals from the phone or computer.”

In addition, the constant, mindless use of technology interferes with students' success in classes. It's not uncommon today for students to spend time during a lecture texting or browsing the internet. University of Virginia psychology professor Timothy Wilson has conducted a study that demonstrates the effects of unhealthy social media and technology use. The gist of his study is that young people deprived of their phones or computers for relatively short times start to become restless and anxious. Anyone, young or old, who has become attached to their smart phones can relate to this experience.

I've spoken with many young people who feel detached from their surroundings, who describe experiences devoid of interactive, emotional engagement, and who seem oblivious to their own social obligations. The trend towards transitory encounters has made building lasting relationships more challenging for young people, and more than ever, they express feelings of loneliness, confusion, and fear. 

If college life as you are experiencing it leaves you feeling miserable, isolated and afraid, begin to change the activities you engage in. Take frequent breaks from technology and social media and immerse yourself in college sports, cultural activities, and community events. Join clubs and study groups so that you can help others and yourself with your studies. Volunteer. Nourish your spiritual side. Learn to meditate and visualize goals. 

Dare to dream. 

The first steps toward expanding and enriching your life are the ones that take the greatest courage, but they can also provide the greatest rewards. It is amazing how often fulfilling relationships and life accomplishments follow those first positive choices. If you would like someone to help you take the first steps to construct or reconstruct the dreams you have for your life, contact me. A challenge is easier when it is shared. My life coaching services can help you reach your greatest potential. 

Dr. Eileen Wynne 

Come back next week, when we’ll examine the high school to college transition further, with particular focus on common socio-emotional issues and psycho-social development.