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
- 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, The Portland Mood Disorders Clinic (a specialty clinic of 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: ACT on the Winter Blues will begin when there is adequate enrollment to hold the group. It will run Wed evenings, from 5:30-7:00pm, for four weeks.
Cost: $200 Total ($50 per session - your health insurance may cover some of the fee)
*Note: We’ll be happy to look into whether this is covered by your insurance.
Also, reduced fees available to those in need. Let us if you need a reduced fee.