Chasing Away the Winter Blues

SAP Newsletter January 2022

Winter Blues or Something Else?

Feeling a shift in mood or a lack of energy is common during the winter months. Sometimes it can make you feel less happy than you generally are overall, but it doesn't have significant impacts on your life, responsibilities, or relationships. If it does, you may be experiencing something more than the average Winter Blues like Seasonal Affective Disorder (SAD). According to the Mayo Clinic, SAD is a subtype of major depression that begins and ends about the same time every year. If you think you may be experiencing symptoms of SAD, please seek support from your healthcare provider.

Symptoms of Seasonal Affective Disorder:

Changes in Mood
Increased Negative Thinking
Lack of Enjoyment
Low Energy
Changes in Eating
Changes in Sleep
Trouble Concentrating

Symptoms in Kids and Teens also include:

Increased Sleep
Social Withdrawal
Difficulty in School

Treatments for Seasonal Affective Disorder

Light Therapy
Medications
Psychotherapy
Mind-Body Connections such as mindfulness or relaxation techniques

Things that help chase away the blues:

Getting Exercise
Eating Well
Increasing Light
Meditating
Sticking to routines
Remembering to laugh

Increase Light by Getting Outdoors

Increasing Light is a really effective way to help boost your mood and increase Vitamin D. According to Mayo Clinic, a 30 min walk in bright sunshine or 2 hours on a cloudy day can uplift your spirit. Make sure to bundle up before trying some of these ideas.

Outdoor Fun Ideas for all ages:

Painting in the snow with food coloring added to water and a spray bottle. This is a fun way to be entertained and get that necessary light intake during snowy weather.
Create a picture scavenger hunt by making a list of things to take a picture of outdoors. Then share those pictures with family
Make Swedish snowball lanterns using snow and a tea light. Click here for more details.
Make nature confetti using a single hole puncher and outdoor leaves. Then throw them around outside for some no mess fun.
Make some outdoor frozen suncatchers. More details here.
Create a nest building challenge by building a nest with twigs and leaves you find outside.
Go for a hike in one of the many parks around Bucks County
String some garland for the birds using string and dried fruit, popcorn, or cheerios. You can also roll pinecones in peanut butter and bird seed then hang them from trees.
Collect, paint and gift some kindness rocks. Paint a nice picture or a word or inspiration on a found rock and give it to someone to enjoy.

Build a better Mind-Body Connection

The more we are able to be mindful ourselves, the more we are able to use mindful strategies to help us be present for others. Each day take some time to notice your own feelings, pause before responding and practice listening. Here are a few ideas from Mindful.org on how to become a more mindful family.

1) Embrace Imperfection- We are going to make mistakes, have grace with yourself.

2) Listen with curiosity- Put yourself in you others' shoes and try to understand their perspective.

3) Communicate- Be clear and honest with each other about what you need.

4) Practice Gratitude- Acknowledge your family if they help out and shift the household culture to one of appreciation.

5) Forgive ourselves and each other- Accept mistakes and remember none of us are perfect.

6) Practice support and kindness -Consider getting involved in service projects. Kindness acts are the healing agent in families and our world.

7) Remember to play and have fun- Life can be so busy and stressful. Make time for fun and enjoy being together.

Mindful Breathing Techniques

Belly Breathing- When you breath in, your belly expands. When you breath out, your belly contracts. Repeat several times.
Mindful breathing- Notice your breath and focus on how it moves through your body.
Teddy bear breath- Lie down and place a stuffed animal on you belly. Watch the animal as it moves up and down while you breathe.
Four square breathing - Breathe in for a count of 4, hold breath for a count of 4, breath out for a count of 4, hold your breath for a count of 4. Repeat several times.

Mindfulness Apps

Smiling mind
Mindful powers
Calm

Relaxation Techniques such as those described by Harvard Health can help bring some inner calm with just a few minutes a day.

Breath focus- taking long slow deep breaths to disengage from distracting thoughts and sensations.
Body Scan- blending breath focus with progressive muscle relaxation to boost awareness of the mind-body connection.
Guided Imagery- Conjuring in your mind soothing, scenes, places, or experiences to help relax and focus.
Mindfulness Meditation- Sitting comfortably, focusing on breathing, and bringing your mind's attention to the present moment.
Yoga, tai chi, and qigong- Ancient arts to combine rhythmic breathing and movements or postures to deep your mind from racing thoughts.
Repetitive prayer- silently repeat short prayer or phrase while focusing on breathing.

Meditation

Try this guided meditation for kids

Schedule Things to Look Forward too.

Having things to look forward to often helps keep an optimistic view of the future and can be a pleasant distraction that motivates you to keep going. Some ideas to help:

Planning fun day trips to museums or other fun excursions
Schedule a fun day of indoor activities to catch up on quality time like board games, crafts, or cookie making days
Plan a self-care day full of things that take you to your happy place

Click Here to search for upcoming events in Bucks County

Seeking More Support

If you feel a child is struggling with the Winter Blues and might benefit from extra support in school, the SAP program may be available to help. Contact your child's school counselor for more information about accessing SAP services.

If you feel a child is struggling with more than just the Winter Blues, please contact the child's physician, a behavioral health provider, and/or school counselor.

Helpful Resources in Bucks County

Bucks Human Services Connect-The HUB 1-888-942-8257

https://www.buckscounty.gov/1298/Bucks-Human-Services-Connect---The-Hub

The HUB aims to support families in Bucks County by connecting them to helpful resources and supports available in the community.

Bucks County Drug & Alcohol Commission, Inc.
https://www.bcdac.org/
The Bucks County Drug & Alcohol Commission, Inc. offers online resources available in Bucks County and provides information on prevention, treatment, and recovery supports. If you or a loved one is struggling with drugs and alcohol, the BCDAC is here to help!

NAMI Bucks County, PA

https://namibuckspa.org/

NAMI is the National Alliance on Mental Illness, the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

Lenape Valley Foundation (215)-345-5300

https://www.lenapevf.org/

Penn Foundation (215) 257-6551

https://www.pennfoundation.org/

Penndel Mental Health Center (215) 752-1541

https://www.penndelmhc.org/

Family Service Association of Bucks County (215)-757-6916
https://www.fsabc.org/get-help/counseling-therapy/

*Contact the number on your insurance card for appropriate provider*

There could be a potential waiting list for services; this varies by the type of service and provider. Your SAP counselor and school counselor are available for support in the interim. A SAP assessment can help to identify and access outside resources.

The Student Assistance Program Can Be A Big Help!

The Student Assistance Program (SAP for short) can support students by teaching them healthy coping skills to manage stress, practicing self-care, and ways to be resilient not only during the holidays, but all year round!

What is SAP?

In Pennsylvania, every school must have a Student Assistance Program (SAP). A SAP team is made up of trained professionals like administrators, school counselors, social workers, nurses and teachers, along with a SAP Counselor from an outside agency. The SAP team is here to help identify issues that may be interfering with students being successful in school.

How to Refer a Student to SAP:

If you are concerned for your student and want to see if the Student Assistance Program Team can help, please contact your student's school administrator or school counselor.

Please check out the video below to learn more about SAP and the SAP process!