by Kalpana Parekh, MSW, LISW-s

Millions of Americans made resolutions on New Year’s Eve to do better and achieve more in 2021. Within the next 30 days or so, most of those resolutions will be abandoned. Studies suggest that 80 percent of people who set resolutions on Dec. 31 fall back on old habits by mid-February.

If you’re in that 80 percent, don’t lose heart. Our collective struggle with keeping New Year’s resolutions suggest the problem may lie elsewhere—like with the tradition itself.

We set New Year’s resolutions because it’s a natural point for a fresh start. But achieving a life goal is not as easy as turning the page on a calendar.

“Resolution” is a strong, demanding word. For resolution, we need passion, clarity and inspiration. Yet often, our New Year’s resolutions are too big or vague. We expect change now. And we don’t give ourselves rewards along the way.

Successful goals require planning, process and patience. When we don’t have the right supports and mindset in place, we get frustrated and give up. And then we do it again the next year without understanding why our New Year’s resolutions fail in the first place.

If you find your resolutions are getting wobbly, don’t give up. You can still adapt your approach. Here are seven research-based strategies for setting and keeping goals—no matter what time of year you make them:

• Limit Your Resolutions. Instead of deciding to tackle every unhealthy habit or life goal, focus your time and energy on one or two. Start with small, achievable goals. Don’t tempt failure by burdening yourself with unrealistic expectations.
• Write it Down. Write down your goals and why they are important to you. It makes the process formal and makes you accountable to yourself. It will also help you connect your resolution to what you want to achieve in your life.
• Set SMART Goals. SMART stands for Specific, Measurable, Achievable, Relevant and Time-bound. For example, rather than resolving to exercise more, you can set a goal of working out three mornings a week for 30 minutes each session. Putting a plan behind your goals provides clarity and makes it easier to track your progress.
• Find Creative Ways to Stay Inspired. Hang pictures that represent your goals or use sticky notes to keep them front and center. Choose a word that will help you get in the right mindset and make it your mantra. My word for 2021 is “turtle.” A turtle breathes only eight times in one minute. I’m working to breathe slowly and become more mindful about my surroundings before making any decisions. This inspires me to be my best self. When I am my best self, I will be better able to achieve my goals.
  
• Share Your Intentions With Others. When you share your goal or inspirational word, it becomes a proclamation of intended success. Your friends and family can better support you if they know what you want to achieve. It can also help you connect with like-minded people.
• Adapt as Needed. If you slip up, don’t give up. You will have good days and bad days. Don’t let a bad day be reason to quit on your goal. If you consistently find you are not meeting your milestones, try to understand why and change your approach as needed.
• Take Time for Review. Reflect on your progress throughout the year. Take pride in your successes and fine-tune your plan as needed. At the end of the year, determine what worked and what didn’t work.

Create a Vision for Your Best Life

Experiencing the best of your life doesn’t happen by accident. It takes reflection and planning. It also helps to connect your goals to your purpose, rather than just an outcome.

For example, instead of resolving to achieve a specific weight, you can set a target of being healthier. From there, you can develop a plan that incorporates smaller goals, like exercising 30 minutes a day and cooking healthy meals four days a week. Within a few weeks, these goals will become healthy habits—and those healthy habits will become a lifestyle.

Thinking about your goals in this way will make them more sustainable. It will also help you maintain balance. Instead of getting frustrated and quitting or doubling down in an unhealthy way, you can focus on gradual progress.

Above all, be kind to yourself. Developing a new habit takes time. It requires both mental and physical effort. Celebrate the wins as they come, and have grace with yourself if you stray from your goal.

If you’re feeling stuck, consider meeting with a therapist. Compass Point’s clinical experts can provide guidance and support to overcome obstacles and achieve your goals. Get started by calling or requesting an appointment online. It could be the first step to unlocking your potential.

by Alexandria Fields, MSW, LISW-S, DBTC

Have you reached your limit on work/life stress? Do you lack motivation and energy to get through your to-do list? Feel like there just aren’t enough hours in the day? You’re not alone. Many of us have had to manage massive upheaval in our work lives in the past year.

However, if the physical and emotional barrier of going to work is starting to feel overwhelming, you may be suffering from job-related burnout. Unsurprisingly, therapists and other mental health providers are seeing an increased incidence of burnout right now, including among our own ranks.

Job-related burnout can have a serious toll on your physical and emotional health, but there is hope. In most cases, burnout is relatively easy to treat.

Burnout is most often caused by ongoing stress from being overscheduled or overworked. It can also result from a disconnect between workload and compensation—that is, when the financial reward doesn’t make up for the hours or effort you’re putting in.

The signs of burnout include:

• Exhaustion: People who suffer from burnout often feel drained, tired, listless or hollowed out. Even simple tasks can become a source of dread and cause for tearfulness.
• Decreased Motivation: Burnout sufferers tend to lack the energy and interest to tackle their work. In addition, positive emotions—such as pride and happiness—often give way to negative emotions such as irritability, anxiety, loneliness and sadness. As a result, productivity can drop.
• Withdrawal: People with burnout often withdraw from optional events and meetings. Irritability, conflicts with co-workers and feelings of cynicism or disillusionment with their work are also common symptoms of burnout.
• Physical Health Problems: It’s not unusual for sufferers of burnout to report chronic pain, irritable bowel syndrome, migraines and other physical issues.
  

Burnout tends to occur more often in “helper” professions, such as therapists, social workers, teachers, and doctors and nurses. People who work long hours are also at a higher risk of burnout.

However, burnout can affect anyone. That is especially true this year, when we’ve seen sources of chronic stress multiply across the spectrum. COVID-19, job and financial insecurity and the 2020 election have created a background of constant negative messages. On top of that, many people have had to navigate a sharp learning curve with working from home alongside remote schooling. And for those in people-oriented professions—such as healthcare, teaching and therapy—spending more time interacting online than in person can be a cause of strain.

It’s no wonder that feelings of being overworked and stretched thin are so prevalent this year.

Now for the good news: Burnout is not forever. You likely don’t need to take an extended sabbatical or jump ship on your career. In most cases, sufferers can find relief by taking intentional time to focus on self-care. Schedule time off. Take up or recommit to a hobby. Join a club or engage in sports. Go for a walk, visit a museum, or try meditation. Set aside a regular time for exercising. Decrease time on devices outside of the workday.

This may sound easier said than done. It’s hard to make time to step away when you already don’t have enough hours in the day.

If that’s the case for you, then take smaller steps. Instead of taking a day off, schedule a longer lunch once or twice a week. If you aren’t taking a lunch at all, then start making time for a mid-day break. Ask for help with your workload. Commit to shutting down your laptop and disengaging from email at a set time each night. Carve out a few hours for yourself on the weekend to do something you enjoy. Make time to talk with people who love and support you.

Above all, have grace with yourself. It’s OK to not be able to “do it all.” There is no shame in asking for help, either with managing your workload or working through your feelings. It’s OK to give yourself permission to take time to focus on your health.

If you still have trouble seeing a way forward, then consider scheduling time with a therapist. Compass Point’s good-fit model will connect you with a therapist who specializes in what you’re going through. Many of our therapists offer tele-therapy, which is a very convenient option if you feel pressed for time. Scheduling that first appointment can be a big step forward to rediscovering joy in your work and your life.

by Kassandra David, MSW, LISW and Mary Tanner, MSW, LISW

Long nights, gloomy weather and chilly temperatures are upon us. At this time of year, it’s not unusual to feel less energetic or downright unmotivated. But for the estimated 10 million Americans who suffer from seasonal affective disorder, or SAD, the change in season can trigger a depression that runs deeper than a seasonal funk. While SAD can strike during the
spring and summer, it most often occurs during fall and winter. Regardless of the season, SAD is not something that you need to “tough out.” Treatment is available.

SAD is a type of depression that should not be confused with the wintertime blues. The winter blues can leave you feeling down; SAD, on the other hand, can be debilitating. Symptoms of SAD to watch out for during fall and winter include:

For those who suffer from depression or anxiety, SAD can feel like a double whammy. This year, the coronavirus is only amplifying those symptoms. By limiting the activities and connections that we usually rely on to get through these dark months, COVID-19 has elevated feelings of isolation and anxiety. The coronavirus pandemic is also taking away our sense of control over our surroundings. But for those who are suffering from SAD, there are still plenty of ways to
find respite.

One of the most common misconceptions about SAD is that nothing can be done. While it’s true that we can’t control the weather or make the days longer by sheer will, it is within our power to manage our symptoms. Here are nine steps you can take on your own to start feeling
better:

1. Maintain (and Grow!) Your Social Connections. COVID-19 is
   limiting in-person gatherings, but there are still many ways to
   connect with family and friends. Pick up the phone, schedule a Zoom
   session, get together safely outside or send a note or greeting card.
   Research shows that when you send a letter of gratitude to
   someone, it elevates your mood, makes the recipient feel good and
   strengthens the relationship
   
2. Treat Yourself. Make time to do the things that bring you joy,
   whether it’s listening to music, baking or cooking, meditating,
   reading or even coloring.
   
3. Be Creative. Sometimes breaking out of tired routines can shift us
   to a more positive mindset. This is a great time to create new
   traditions, take up a hobby or revisit that list of things you’ve always
   wanted to do. Paint a picture, try your hand at knitting, build a
   birdhouse or take an online class on cake decorating—the
   possibilities are endless.
   
4. Exercise. This can be hard to do when you lack energy, but a little
   bit of activity every day can make a world of difference. If you do not
   feel safe going to a fitness club or studio right now, there are many
   online resources you can use for at-home workouts or yoga sessions
   
5. Get Outside. When the sun is out and the temperatures are
   tolerable, give yourself permission to go for a walk, hike or run. Just
   being out in the sun can lift your mood, and the Vitamin D you gain
   from the sunlight is good for your health
   
6. Use Mindfulness. Mindfulness is about being in the moment by
   using such tactics as visualization, positive affirmation and calming
   music. A search for mindfulness activities online will provide plenty
   of strategies you can use.
   
7. Watch What You Eat and Drink. Eat healthy foods, cut back on
   the carbs, drink plenty of fluids and abstain from alcohol and drugs.
   If you need help to get through the season without partaking in
   drugs and alcohol, a professional can help you.
   
8. Engage in Positive Psychology. We are wired to focus on our
   problems—it’s evolutionary. Positive psychology seeks to shift that
   mindset by focusing on activities and habits that make you happy.
   Searching for positive psychology online will reveal a trove of
   resources to help you.
   
9. Try Light Therapy. Light therapy involves sitting in front of a light
   therapy box that emits very bright light for 20 minutes or more a
   day. Improvements may occur within two weeks of treatment, but
   you need to stick with it for the whole season.
   

Sometimes taking steps on your own is not enough to alleviate SAD. That’s OK. It’s not a sign of weakness to seek help for SAD or any other mental health issue. The important thing to remember is that you don’t need to suffer.

If you continue to struggle, then reach out to your physician, a counselor, a social worker or a psychologist for help. It is their job to listen, support you and help you find the resources you need to cope.

If you don’t feel secure visiting a therapist in person during the pandemic, then consider tele-therapy. It is safe, effective and convenient. There are many tele-therapists at Compass Point who are accepting new patients now. Compass Point also offers an online scheduling system
for new clients so that you can be matched with a best-fit clinician and schedule an
appointment at your convenience.

Kasandra “Kassey” David, MSW, LISW
Kassey is a licensed independent social worker. She holds a master’s
degree in Social Work from the University of Toledo. Her treatment
philosophy is informed by many disciplines both within and outside of
standard treatment models. She keeps motivational interviewing, the
strengths-based perspective, systems theory, reality therapy and solution-
focused therapy in her counseling toolbox. Contact us to see if Kassey is
accepting new patients.

Mary Tanner, MSW, LISW
Mary is a licensed independent social worker. She has a bachelor’s degree
in Sociology and a master’s degree in Education from Xavier University.
She also has a master’s degree in Social Work from the University of Iowa.

She provides a safe, relaxed space for individuals, couples and families to
comfortably work on the goals they set for themselves. She will help you
clarify your goals and determine how to use your strengths and
therapeutic interventions to achieve them. Contact us to see if Mary is
currently accepting new clients

Few things in life have the power to stir our emotions and evoke compelling responses in the way art does. In all of its various forms, art is a powerful tool for expression. Through visual means, an artist is able to communicate and connect with others in a way that transcends words, and art therapy utilizes this connection to strengthen recovery.
The compelling quality of art makes it an incredibly useful tool in psychotherapy and counseling. Creative activities, in the form of art therapy, become a type of language that allows people to communicate thoughts and feelings that are too difficult or painful to put into words.
WHAT IS ART THERAPY?The formal definition of art therapy is “the application of the visual arts and the creative process within a therapeutic relationship to support, maintain and improve the psychosocial, physical, cognitive and spiritual health of individuals of all ages.” Put more simply, art therapy is a type of psychotherapy that uses art and artistic mediums to help people explore thoughts and emotions in a unique way.
Art therapy is facilitated by a trained, qualified professional with a knowledge of visual art—drawing, painting, sculpture and other art forms—and the creative process, as well as human development and counseling theories and techniques.
From the patient’s perspective, art therapy does not require experience or special talent. The work is not criticized or judged for its artistic quality, precision or beauty. The methods used, along with the resulting artwork, are more about the emotions expressed and felt throughout the process.
HELPING TEENS EXPRESS THEMSELVESThe use of nonverbal expression can be especially beneficial for adolescents who are navigating the difficult waters of their teen years. Normal developmental changes, family tensions and social challenges may be further complicated by symptoms of mental illness, which affects 20 percent of all youth ages 13-18.
Teens often see art therapy as a nonthreatening form of treatment. The artwork they produce helps the therapist gain a better understanding of the their concerns and life circumstances, especially those situations that are too risky to reveal or too personally embarrassing to relate. This awareness better equips the therapist in efforts to protect and support them.
In art therapy, teens are able to express themselves in a context of gentle guidance that assists them in self-discovery and growth. The creative process helps them develop an understanding of their own inner voice, establish an identity, examine values and morals, question authority and plan for the future.
BENEFITS OF ART THERAPYThe positive results of art therapy are broad ranging and provide benefits for anyone wishing to learn more about themselves or explore the creative arts as a means of self-expression. But art therapy holds specific benefits for those suffering from a wide spectrum of mental illnesses.
Under the guidance of a trained expert, art therapy can help improve various mental and physical symptoms, bringing significant relief and promoting recovery from debilitating mental disorders. In addition to addressing specific symptoms, art therapy offers many general benefits, such as:

• Offering a nonthreatening way to express inner feelings that can be difficult to put into words
• Fostering a feeling of being understood, relieving frustration
• Providing a safe outlet for feelings such as fear, guilt, pain, rage and anger
• Gaining skills and a sense of achievement, providing ownership of successes
• Building trust, which is encouraged in a safe environment
• Increasing self-esteem and self-respect
• Developing objective perspectives on conditions, challenges or difficult life circumstances
• Experimenting with change that can be applied outside therapy
• Encouraging realization of existing personal strengths and the confidence to use them
• Improving social skills, especially for someone who may be withdrawn or shy

Art therapy can help teens understand, express and improve their mental and emotional conditions. Since it can raise the quality of life for many, art therapy is definitely worth considering as a catalyst for healing mental illness.

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​Anxiety comes in many forms, from the general worry that comes from everyday life to the intense fear caused by major psychiatric disorders. As debilitating as anxiety can be to our mental and physical health, it’s also corrosive to our quality of sleep—whether you’re a college student pulling an all-nighter or a veteran jolted awake from a nightmare caused by PTSD. This guide covers how anxiety and sleep are interrelated, change with age, and what you can do to improve both.
​
Anxiety and Sleep
Nearly 40 million people in the US experience an anxiety disorder in any given year. More than 40 million Americans also suffer from chronic, long-term sleep disorders. Those numbers aren’t a coincidence. Anxiety and sleep are intimately connected: The less sleep you get, the more anxious you feel. The more anxious you feel, the less sleep you get. It’s a cycle many insomnia and anxiety sufferers find hard to break.

Common anxiety symptoms like restlessness, increased heart rate, rapid breathing, and gastrointestinal (GI) problems make it difficult to fall asleep.
Because insomnia and anxiety are so closely linked, one of the first steps in treatment is to determine which is causing the other — that is, which is the primary cause and which is the secondary symptom. “Sometimes, insomnia is secondary,” says psychotherapist Brooke Sprowl, “in that it is caused by another primary disorder such as depression, anxiety, or a medical condition. In this case, usually treating the primary disorder [improves] the insomnia.”
Whether insomnia is the primary or secondary cause, natural remedies like magnesium glycinate and melatonin have been shown to help with sleep, says Sprowl. Non-medication treatments like cognitive behavior therapy along with good sleep hygiene are also effective at combating insomnia and anxiety.
​

Health Risks of Insomnia
Insomnia affects cognitive functions and cripples school and work performance. According to one study, 70% of college students with lower GPAs also had difficulty falling asleep. Insomnia also slows reaction times, raising the risks of driving a car or operating heavy machinery.
Sleep deprivation is also bad for your physical health, increasing your risk for developing high blood pressure and heart disease. And long-term sleep disruptions may even raise the risk of some forms of cancer.

Common Sleep Disorders
There are many forms of sleep disorder besides insomnia. All interrupt sleep, threaten our health, and increase nervousness and stress. Here are a few common ones:
Delayed Sleep Phase SyndromeAnyone who has changed time zones or experienced “jet lag” understands the effects of delayed sleep phase syndrome (DSPS). When your sleep and wake cycles don’t align with the current time zone, you feel groggy when you shouldn’t.
While these symptoms are temporary for most, people with DSPS stay out of sync for long stretches of time, negatively affecting their work and activities. Because people with DSPS are forced to conform to the external clock rather than their internal one, they suffer from lack of sleep and increased anxiety.

Obstructive Sleep Apnea
Obstructive sleep apnea is when a sleeper’s relaxed airways close and obstruct breathing. Interrupted breathing episodes occur numerous times during sleep and are usually accompanied by snoring.

Obstructed airways result in lowered oxygen levels and increased carbon dioxide in the blood. Sufferers are often unaware they have the condition. Sleep apnea increases the risk of heart disease, stroke, diabetes, and cancer. Sleep studies are required to diagnose obstructive sleep apnea.

Forms of Anxiety
How do you know if you have garden-variety nervousness or a more serious anxiety disorder? Usually, the difference is how significantly your anxiety affects your life.
For someone at a party who doesn’t know anyone, a certain level of anxiety is normal. However, if their anxiety is interfering with daily activities (e.g. making friends, school work, job performance), They may have a serious anxiety disorder.Whether social nervousness or a serious phobia, every form of anxiety will affect your quality of sleep if it goes on long enough. Below are descriptions of the five major anxiety disorders. If you think you may have one, consult your physician or therapist about diagnosis and treatment.

What Is Seasonal Affective Disorder (SAD)?
​
SAD or seasonal affective disorder is a depressive disorder that most often occurs in fall and winter. However, It is not to be confused with the common “winter blues” just described. Symptoms of SAD include fatigue (regardless of the amount of sleep one gets) and weight gain associated with overeating, particularly high-carb treats and sweets. It is associated with higher levels of distress and interference with daily functioning than what most experience in the darker, colder months.
​
According to the American Psychiatric Association, SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. With seasonal changes, people’s biological clocks or circadian rhythms can fall out of step with their daily schedules. Symptoms of SAD may require the help of a mental health practitioner. 

Whether SAD or Just Blue, Take Action

You (or anyone) can benefit by being proactive and taking steps now to improve your health and wellness so that you’re better prepared to deal effectively with the challenges of fall and winter. Following are tips to give you a better chance of preventing the winter doldrums:  

1. Give yourself permission to say “no” or turn down invitations for holiday parties that could incite high anxiety. Spending time with family members, friends and neighbors that lead you to excessive levels of anxiety and depression may not be necessary. Choose what you attend wisely.
2. Give yourself permission to not repay every gift given to you (with a gift from you). Tit for tat isn’t necessary and can cause anxiety, especially if you find yourself struggling financially this season. True friends will love you regardless. If you feel it necessary, make them a gift or write them a card. After all, it’s the thought that counts.
3. Spending time with certain family members can agitate us, or increase stress, anger, or sadness. It may make sense to avoid getting together with these family members. Other times, they may be unavoidable in which case, try to be mindful of what you feel and think so that you can increase your chances of responding more thoughtfully, carefully and respectfully.   
4. Schedule regular time with people you love and enjoy spending time with. Quality time with people we love is helpful in times of stress.
5. Do things that bring you joy such as listening to music, baking, being creative, or establishing less stressful, new traditions with friends and family members.
6. Take advantage of the days when the sun is out by exercising outside. Bundle up and take a walk. By absorbing sunlight, you are treating your body to Vitamin D—a vitamin the body can lack in darker months. Vitamin D helps the body use the calcium in your diet.
7. Break from the same old routine. Try something new such as a new food, restaurant, form of exercise, or activity. Doing so can lift your spirits, if only just a bit.
8. Treat yourself. Warm baths, meditation, long walks, movie with a friend, a date night, dinner with a friend, or a massage could be just what you need to improve your mood.
9. Try light therapy. This requires sitting in front of a light therapy box that emits very bright light (and filters out harmful ultraviolet (UV) rays) for about 20 minutes or more a day. Improvements may occur within one or two weeks of treatment. You’ll want treatment to continue through winter so you don’t risk relapsing. Begin light therapy in the early fall to prevent symptoms.
10. Abstain from alcohol and drugs. Alcohol is a depressant. While it is very common for people to drink alcohol at holiday parties and gatherings, it does not need to be. Drugs may be used an escape from the pressures of the holidays and winter months. Both are harmful even in small amounts. You may need professional help to get you through the holidays without partaking in alcohol and drugs, and that is ok.  
11. If you continue to struggle, do not hesitate to call a therapist. Talk therapy with a counselor, social worker or psychologist can help. It is their job to understand you, listen, support you and help you identify and use healthy ways of coping. Compass Point offers Care Connect, a service where clients can be seen by a licensed professional within 48 hours of their call.
12. Medication may also help. Talk to your physician about what you’re experiencing. He or she may prescribe an antidepressant medication in addition to working with a therapist, as the combination of both is often helpful to those experiencing high levels of anxiety and depression.

​If your depression is severe or if you have suicidal thoughts, please consult a doctor immediately, seek help at the closest emergency room or call the National Suicide Prevention Lifeline – 800-273-TALK (8255).

Troubled sleep, insomnia, and oversleeping are classic symptoms of clinical depression. While not all depressed people have sleep disorders, many do. When evaluating patients for depression, doctors typically ask about sleep patterns as part of the diagnosis.
Problematically, sleep problems worsen mood and can cause depression themselves, creating a vicious cycle.
​

What is depression?

The CDC estimates that just over 7% of Americans have moderate or severe depression. The severity and symptoms of depression vary, but the most common include:

• Feelings of despair, hopelessness, sadness
• Frequent or occasional thoughts of death or suicide
• Difficulty concentrating
• Lower energy
• Lower libido
• Reduced self-esteem
• Weight gain or loss
• Loss of interest in activities the person formerly enjoyed
• Excessive daytime sleepiness
• Insomnia

As you can see, sleep problems are core symptoms of depression. Both depression and severe sleep problems are major risk factors for suicide and health problems like heart disease, other mental disorders, and smoking. People with depression have trouble being productive in work or school, which can impact their career and social life. The sleep issues are often one of the reasons depressed people seek out professional help.
The symptoms of depression are persistent and pervade all aspects of an individual’s’ life, from work and play to basic needs like eating and sleeping. Within the larger category of depression, there are several different types of depression which come with their own sleep problems:

• Major Depressive Disorder: This is extreme depression where the individual feels sad, hopeless, or suicidal through much of the day, regardless of what they are doing. Feelings of pleasure and happiness are hard to come by. Major depression is associated with insomnia and excessive daytime sleepiness.
• Dysthymia: This is a milder form of major depression, also associated with fragmented sleep and hypersomnia. People with dysthymia experience fewer symptoms from the list above and in a less intense way, but symptoms typically persist for much longer.
• Bipolar Disorder: People with bipolar disorder swing between extreme highs and lows. When they’re high, they’re overly energetic and unable to sleep, even if they’re tired. When they’re low, they oversleep.
• Seasonal Affective Disorder (SAD): SAD is a type of seasonal depression. The vast majority of affected individuals experience it during the winter months, with symptoms like hypersomnia, insomnia, and worsened mood – although about 10% experience it during the summer. SAD is likely brought on by the changing levels of sunlight, which affect the circadian rhythms of affected individuals, messing with their sleep and emotions.

Who’s at risk for depression? Stress, a recent loss or illness diagnosis, and family history are all risk factors for depression.
​
Anyone can become depressed, but it affects some people more than others, particularly women and adults in middle age. Coincidentally, these two groups are also more likely to have insomnia. The chart below from the CDC reveals the correlation between age and depression as well as the disproportionate prevalence between the genders: