Do you ever down, fatigued, or even depressed during the gray winter months? If so, this class is designed to help you.

As the days grow shorter and sunlight becomes scarcer, many people experience a decrease in energy and a drop in their mood. This is commonly called the Winter Blues and is particularly common in places like Portland where winter days are short and cloudy. In a place like Portland, research shows that about 20-30% of people experience the Winter Blues. When the fatigue and low mood caused by short days and low light is particular severe, the resulting problems are termed Seasonal Affective Disorder or SAD. Symptoms of SAD include:

• low mood
• increased need for sleep
• daytime fatigue
• irritability
• decreased concentration and ability to think clearly
• decreased sex drive
• difficulty getting out of bed in the morning
• increased appetite—particularly for sweets and starchy carbohydrates

If you find yourself dealing with any of these symptoms in the fall, winter, or spring, Portland Psychotherapy is pleased to offer a 4-session class aimed at helping prepare you for the winter months. This course incorporates and teaches cutting edge treatments such as light box therapy and behavioral activation in the context of Acceptance and Commitment Therapy (ACT), a recognized treatment for depression. The purpose of this group is help people anticipate and more effectively manage the Winter Blues. In this group, you’ll:

• learn more about the Winter Blues and Seasonal Affective Disorder
• learn to use a light box and develop a consistent and effective light therapy schedule
• develop a schedule of meaningful and enjoyable activities to engage in—even when you may not feel like doing anything
• make a plan for dealing with the dark winter months

After the 4 weekly sessions, you’ll have the option of returning for an additional meeting to check in about how you’re doing—at no extra charge!

Time: Wednesday evenings, from 5:30-7:00pm, for four weeks starting January 11.

Cost: $200 Total ($50 per session)

*Note: Please let us know if you can't pay all at once. We also offer reduced fees to those in need.

We’ll be happy to look into whether this is covered by your insurance.

About the Facilitators

Brian Thompson, Ph.D. is a psychologist at Portland Psychotherapy. He is a published researcher and writes about evidence-based treatments in several blogs. After earning his doctorate, Brian completed a one-year clinician-researcher postdoctoral position with an emphasis in Acceptance and Commitment Therapy (ACT). He has presented on ACT and mindfulness in professional settings internationally.

Jason Luoma, Ph.D.is director of Portland Psychotherapy. After earning his doctorate, Jason spent four years at the University of Nevada, Reno studying ACT with its creator, Dr. Steven Hayes. Jason is an internationally recognized trainer in ACT and author of Learning Acceptance and Commitment Therapy, a book popular with professionals for its mixture of sophistication and accessibility.