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EHP FYI
Newsletter from Employee Health Promotions
December Edition 2023
The days are shorter, the cold is biting, and all the days seem to blend together. It’s winter.
It seems impossible not to get down during these bleaker months when we crave the sunshine on our backs, days off, and family time with daylight that lasts past 5:00 PM. If you or someone you know is really struggling with this time of year, they may want to see someone to discuss their symptoms and feelings. SAD, or Seasonal Affective Disorder, is a form of depression that is an extreme form of that “Winter Blues” feeling. But, it IS treatable, and there is help out there – both for general seasonal sadness and those with SAD. In this blog, we’ll outline what exactly SAD is, and how it, and other forms of seasonal blues, can be treated and managed.
WHAT IS SAD? SAD is a recurring type of depression that occurs in people further away from the equator during the colder months. Behavior changes and symptoms are similar to that of depression, or Major Depressive Disorder (MDD).
Symptoms of SAD:
- sadness
- low energy
- fatigue
- losing interest in activities you once enjoyed
- changes in appetite, weight, and sleeping patterns
- social withdrawal
SAD affects 5% of the population syndromally – which means the symptoms are bad enough to have a major impact on the day to day life of the person suffering from it. 15% of people are subsyndromal, which means they may not fit enough of the criteria for a full diagnosis, but are still impacted heavily by SAD. And 1 out of 5 people report struggling during the winter months. This lack of energy and “dragging” through the darker winter months subsides and exuberance returns once spring arrives.
WHAT CAUSES SAD? This is up for debate in the scientific community. Some argue it is stress, genetics, and environmental factors that leaves a person predisposed. One idea is that those with SAD need a higher level of light in winter months to function properly due to abnormalities in their secretion of melatonin, which regulates our waking and sleeping cycle. Others believe that serotonin – a mood stabilizer – is somehow affected by this, but there is no real way to know yet.
HOW DO I TREAT SAD? Bright Light Therapy is sufficient for most patients. As little as 30 minutes a day of 10,000 lux (a measurement of light density) can be equal to a sunny day in June. It is suggested to do this every day. With continued Bright Light Therapy, nearly every patient sees their depression subside.
If you’re experiencing symptoms of SAD, and want to give Bright Light Therapy a try, be sure to only purchase quality light boxes. You can find an approved list of light boxes by Yale’s Winter Depression Research Clinic HERE. However, it’s always best to consult with your primary physician about any treatment, including Bright Light Therapy, especially if you have retina issues or diabetes.
Some additional treatments that may help relieve symptoms of SAD are:
- Talk therapy
- Cognitive Behavioral Therapy
- Consistent exercise
- Staying social
- Taking advantage of any winter sunlight
Be sure to consult with your primary physician if you think that you may be suffering from Seasonal Affective Disorder.
-blog written and researched for the Joseph Maley Foundation, by Lauren Maley
Employee Health Promotions
Everything needs a tune up now and then. Employee Health Promotions, made possible through a partnership with South Central Service Coop, has changed. This work, which focuses on the health and wellness of all Mankato Area Public Schools employees, looks very different this school year. Here are ways for you to take action:
Know This: Your Site Representative
Add This To Your Calendar: March 10K-A-Day, May Shake It Up.
Visit This: Employee Benefits page for details on resources available to you.
November Gratitude Challenge was a Success
There are many health benefits of showing gratitude. MAPS employees who participated in the November Gratitude Challenge, not only took steps to improve their mindset, wellness and sense of community, they also gave their site a boost. Sites which were able to achieve their participation goal for November, now have funds to benefit their site employees. The funds are to be utilized now through February. Your next opportunity to join in on another challenge is coming in March, with 10K-A-Day. If you are wondering what is next for your site, visit with your Site Representative and find out!
Employee Health Promotions Leadership Team congratulates the following sites for meeting your participant site target for twelve or more days.
Dakota Meadows
Eagle Lake
Hoover
Insite
Jefferson
Lincoln
Monroe
Roosevelt
Rosa Parks
West
Expert Help for Educators
Most educators enjoy sharing the gift of learning with the next generation — it’s what drew them to their profession and provides satisfaction throughout their careers. Teaching, at its best, has mutual benefits for teacher and student. It’s a job that requires hard work, going above and beyond and the emotional resilience to help students navigate all kinds of life challenges in addition to learning. At times this can leave the teacher depleted of resources to take care of themselves.
Often; however, even as they provide so much for their students, teachers are reluctant to ask for help, although they may be in desperate need of a compassionate listener who understands the enormity of the work, life and family challenges they face — and has walked in their shoes. Coaching is different than mentoring, in that coaching allows for a focus on the behavioral health goals of the educator, and not the direct in-classroom interventions.
The most important thing teachers can do for themselves, their students and the people they love is to make self-care their priority. As such, VITAL WorkLife provides confidential, one-on-one, telephonic Educator Peer Coaching services— with the additional benefit of offering an educator’s unique perspective. Your educator peer coach can be a confidential and knowledgeable sounding board for discussing concerns, interpersonal challenges, professional issues, job pressures and more.
Don’t wait. Taking care of yourself is the first step in achieving greater career satisfaction and a happier, healthier life for you and your family. If you would like to talk with an educator peer coach, call and we will arrange to have an educator peer coach reach out to you to coordinate your free, telephonic sessions.
VITAL WorkLife, Inc. 800.383.1908
Monthly Recipe
Farmer's Almanac Fire Cider
1/3 cup grated horseradish and ginger roots
1/4 cup peeled and diced turmeric (or 2 tablespoons dried, powdered turmeric)
Half a dozen cloves of minced garlic
1/2 cup peeled and diced onion
1 or 2 habanero chiles, split in half (or, use cayenne pepper)*
One large lemon, sliced rind and all (optional)
2 tablespoons chopped rosemary (or 1 teaspoon dried)
2 tablespoons chopped thyme (or 1 teaspoon dried)
1/2 cup chopped parsley (optional)
A cinnamon stick, a few allspice berries, and a few whole cloves (optional)
1 teaspoon black peppercorns
1/4 cup honey, or more to taste
Instructions
- Place the vegetables, fruits, herbs, and spices in a clean one-quart jar. Fill the jar with apple cider vinegar
- The apple cider vinegar should cover the herbs by an inch or two. Seal your cap tightly. If you cap your jar with a lid containing metal parts, screw the lid on over a piece of cooking parchment or a small plastic bag to keep the lid from corroding. Shake well.
- Let sit for a few weeks to soak. Shake daily (or when you remember).
- Then strain off the plant materials from the vinegar. Sweeten with honey to taste.
- Refrigerate and use within a year.
*The degree of “fire” in the blend depends on how many hot peppers you add.