Seasonal Affective Disorder (SAD)

As we head into winter, days get shorter and the nights get longer. This means less visibility and extended periods of darker evenings. Seasonal Affective Disorder (SAD) is a form of seasonal depression that influences all of us differently.

There are certain seasonal changes throughout the year that may affect our emotions. SAD symptoms commonly begin in the fall and follow through into the winter months. It affects us all differently as individuals. Some of us might be influenced a little more than others.

During winter, you may find yourself feeling fatigued and expressing different emotions more than usual. It’s important to acknowledge these behaviors. If you’ve detected these changes in emotions and moods, you may be suffering from Seasonal Affective Disorder (SAD).

Symptoms of SAD

  • Oversleeping

  • Social withdrawal

  • Difficulty concentrating

  • Experiencing changes in weight or appetite

  • Feeling sluggish or agitated

While this is not an exhaustive list, these are some key indications that you are being affected by the bleaker winter evenings. Being affected by SAD is a lot more common in Ireland than you think. An article from EchoLive has found that 1 in 15 people suffer from SAD particularly from September to April.

During the festive periods of winter, it’s no secret that being surrounded by love ones and socialising with friends helps us feel warm and tight knit. Depression and being affected by seasonal versions of it however, can strike us at anytime.

Coping with SAD

So, what are some things we can do to ease the effects of SAD? Let’s have a look.

  • Stick to a schedule

As we stated before, oversleeping is one symptom of SAD. Everyday Health states that selecting a preferred time and sticking to it is important. Having a regular sleeping timetable help signs of seasonal depression. So, figure out which time is best to get into your bedtime routine. Once you’ve found your perfect bed time, make sure to follow this consistently to allow your body and mind the time it needs to rest so you’re ready for whatever the next day brings.

  • Move your body

Seriously, get moving! Let’s start with exercise. It releases endorphins. Endorphins are chemicals created by your body to relieve stress and pain. Exercising is one of the most powerful tools you could do to release these endorphins. You could have a quick 5 minute home workout or you could go for a stretch. Go on, give it a shot!

  • Write it out

Take a few minutes out of your day to find a piece of paper. Allow yourself to reflect. Whatever thoughts float into your mind and whatever emotion you sense, write them all down. Journaling is an activity that can do wonders for your mental health. It helps you to analyse both, positive and negative situations in your life. It also helps you to be in-tune with your emotions and to be self-aware of how you’re feeling. Most importantly, its a method for all of us to let out all the emotions we’ve built up without judgement.

  • Socialise

Given a world now with COVID, when opportunities arise to socialise, make the most of them. If there are any activities or events coming up that you fancy, why not invite a family member or a friend? If you aren’t the type to seek out events, keep it simple. A quick and great idea is to go for a walk at your local park. Another one to get you socialising is a candid phone call. Whether it’s a five minute chat or an hour long conversation, keeping in touch is always important. You could also try FaceTime, you can virtually speak face to face with your loved ones. To make things more interesting, you could try a game night with loved ones with FaceTime or a zoom call.

At Kare Plan, encouragement is one of our core values. That’s why we encourage anyone reading this to always reach out to friends and family for strength and support when you’re not feeling one hundred percent. If you’d rather an anonymous conversation, we’ve provided numbers you can contact. No pressure, feel free to chat with them at anytime.

Articles:

https://www.pieta.ie/

https://www.irishexaminer.com/lifestyle/arid-30948612.html

https://www.echolive.ie/corklives/arid-40142351.html

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

https://www2.hse.ie/conditions/mental-health/seasonal-affective-disorder/seasonal-affective-disorder-sad-symptoms.html

https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/

Coronavirus (COVID-19)

The coronavirus has reached Ireland so I’ve gathered some information from officials such as the world health organisation (WHO) and the HSE that should help minimise the risk of the virus spreading .

The coronavirus is a new disease that can affect your lungs and airways. It may take up to 2 weeks for the symptoms of the illness to appear. The most common symptoms according to the HSE are as follows:

-          A cough

-          Shortness of breath

-          Breathing difficulties

-          Fever

If you do suspect you have the virus it is advised that you first call your GP and explaining the situation over the phone as to avoid spreading the illness further.

Although there are a number of cases confirmed in Ireland the chances of catching the virus at the time of writing this are still low. If this does change it may be helpful to know the at-risk groups are people who are pregnant, over 60 or have had a long-term medical condition such as a heart or lung condition.

The HSE has provided some general hygiene tips that will help you protect yourself. Simple things like washing your hands thoroughly and often are effective in minimising the spread. https://www2.hse.ie/conditions/coronavirus/protect-yourself.html

The World Health Organisation has published a piece on their website that debunks common myths about the virus here https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters

Statement of UL Hospitals Group, HSE Mid West Community Healthcare and HSE Public Health Mid West

HELPLINE NUMBER 1890 300046

UL Hospitals Group and HSE Mid West Community Healthcare can confirm they are working closely with Public Health colleagues in tracing contacts of confirmed cases of COVID-19 (novel coronavirus).

A new helpline 1890 300046 has been launched today Friday 06.03.2020 to provide information and support to the public in Limerick, Clare and North Tipperary who are considered a casual contact or close contact of confirmed cases in the Mid West.

The information and advisory team has been established as a local point of contact.  The National HSE Live helpline number is 1850 24 1850. All general queries should be directed to the national helpline number.

The people who have been diagnosed with coronavirus infection have been interviewed in depth by the Department of Public Health and their contacts who are at risk of infection have been identified. This is contact tracing. During the contact tracing process people who have been identified as a contact of the case are categorised as either having “close” contact or “casual contact”. These definitions are based on international best practice and reflect how long the person was in contact with the case and the closeness of physical contact. We are in the process of communicating with these close and casual contacts.

People who live in the communities around these cases, who have not been identified as part of this process, are at the same risk of coronavirus infection as other people living in Ireland.

We remain in the containment phase in relation to COVID -19 and as long as this remains the case, it is important that members of the public follow the most up-to-date advice from the HSE. General advice and information on COVID-19  for members of the public is available on www.hse.ie\coronavirus  and the vast majority of people in the Mid West can access all the relevant information here.

HSE Mid West Helpline Opening Hours

10am – 5pm Monday                                                                   10am – 5pm Tuesday

10am – 5pm Wednesday                                                             10am – 5pm Thursday

10am – 5pm Friday                                                                      10am – 5pm Saturday

10am – 5pm Sunday

Please read through the following instructions from the HSE. Also videos attached for you to watch showing good practice.

Prevention remains our key priority
One of the best ways to prevent person to person spread of infectious disease, including COVID-19, is to use proper hand hygiene and respiratory etiquette.

Hand hygiene:
Ensure all Care Workers know to wash hands regularly. Hands should be washed:

  • after coughing or sneezing

  • before, during and after you prepare food

  • before eating

  • after using the toilet

  • when caring for the sick

  • when hands are dirty

  • after handling animals or animal waste

Wash hands with soap and running water when hands are visibly dirty. If hands are not visibly dirty, wash them with soap and water or use an alcohol-based hand rub. See the HSE website for further guidance on hand hygiene.

Respiratory hygiene:
Ensure Care Workers know to always cover their mouth and nose with a clean tissue when coughing and sneezing and then promptly dispose of the tissue in a bin and wash your hands. If you don’t have a tissue, cough or sneeze into the bend of your elbow instead, not into your hands. See the HPSC website for further information on respiratory hygiene.  

Please also share the links below with your staff to ensure continual attention to prevention is maintained.

Video - Gov of Ireland

How COVID-19 spreads

https://youtu.be/ozQR7EU8TXY

Video - How to put on and take off Personal Protective Equipment (PPE)

https://youtu.be/_4l7qvh5p80

Video - NRH 5 moments of hand hygiene for healthcare workers

https://www.youtube.com/watch?v=uipCHhVAjBg

All of the information here are from the HSE or W.H.O websites.