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

The end of the year is almost here. If you have met your insurance deductible and out-of-pocket maximum for 2020, the cost of healthcare services could be reduced by up to 80 percent. That’s a big incentive to follow through on making that first counseling appointment—or to squeeze in a few more before January 1.

Not sure if you’ve met your deductible? The best way to find out is by contacting your insurance provider. If the thought of calling your insurance company is cause for anxiety, you’re not alone. Figuring out your insurance plan can sometimes feel like trying to learn another language.

But the more you know about your plan benefits, the more you can take advantage of them. After all, your insurance plan is there to keep you healthy and well. Make sure that it works for you by following these four steps before calling your insurance company:

Compass Point is now offering an online scheduling system for new clients, people who are not yet in the Compass Point system and have not seen a Compass Point Provider, to be matched with the best fit clinician, and schedule their appointment online.

You deserve to have someone to talk to who can help you learn to manage your personal
challenges. But it can’t be just anyone. To ensure you make progress, you need the right person. That’s why we do our best to provide the best fit, the first time. Because a good fit can make all the difference in helping you feel better.

This list was compiled by child counselor Mariah Goodwin, MA,LPC.

Americans are reporting high levels of emotional distress from the coronavirus pandemic -- levels that some experts warn may lead to a national mental health crisis.

“Our society is definitely in a collective state of trauma,” said Jonathan Porteus, PhD, a licensed clinical psychologist who oversees the crisis and suicide hotline in Sacramento, CA. Unlike posttraumatic stress disorder, which surfaces after a trauma has ended, the country is only starting to grapple with the pandemic’s psychological fallout, he said.

“We do see an emerging potential crisis,” said Karestan Koenen, PhD, a professor of psychiatric epidemiology at Harvard’s T.H. Chan School of Public Health, during an online forum this week.

Another recent report, released Friday from the Well Being Trust, said the pandemic could lead to 75,000 additional “deaths of despair” from drug and alcohol misuse and suicide due to unemployment, social isolation, and fears about the virus.
A recent poll of more than 3,100 WebMD readers found that 26% said they felt a sense of trauma from COVID-19.

Koenen, who has studied other major disasters, sees problematic differences this time, including how long-lasting the pandemic may become and how it has affected the whole world.

“We know that social support is so important to buffer the effects of disasters, to help pull people out of disasters, and here, we see that because of physical distancing … we’re sort of robbed of some of that social support, so that’s extra-challenging.

“In terms of this specific situation, we’re really treading new ground.”

Mental Health’s First Responders
At the nation’s crisis and suicide hotlines, counselors are seeing the first waves of emotional distress. Callers have flooded the phone lines to talk about health fears, job losses, relationship strains, and lonely days spent in isolation.

Calls to the Sacramento crisis line increased 40% from February to March, according to Porteus, the CEO of WellSpace Health, which operates the hotline. In a year-to-year comparison, April’s call volume was 58% greater than in April 2019, he said.

Lauren Ochs, MA, a counselor who takes crisis calls in St. Louis, MO, has also talked to many more people since the pandemic started, averaging 25-35 calls during her 8-hour shifts, she said. “About 80% to 85% at least mention COVID. That might not be their primary problem, but some way, somehow, they’re affected by it.”

Calls also have risen significantly at the San Diego Access and Crisis Line in California, said Program Manager Heather Aston.

“We’ve seen an increase in more anxiety-driven calls,” Aston said. Some people are worried about COVID-like symptoms. “They want to know where can they go to get safely tested.” Others are concerned about family members. One woman called for advice on how to help a sister who had stopped eating and drinking and was having paranoid thoughts about COVID-19, Aston said.

Long-Term Effects
In a recent opinion piece published in the Journal of the American Medical Association, Sandro Galea, MD, MPH, DrPH, a professor at the Boston University School of Public Health, warned of an upcoming wave of mental disorders because of coronavirus.
He noted that “large-scale disasters, whether traumatic (the World Trade Center attacks or mass shootings), natural (hurricanes), or environmental (Deepwater Horizon oil spill), are almost always accompanied by increases in depression, posttraumatic stress disorder (PTSD), substance use disorder, a broad range of other mental and behavioral disorders, domestic violence, and child abuse."

The COVID-19 pandemic would likely produce a similar “overflow of mental illness,” he said.
He cited examples:

• 5% of people affected by Hurricane Ike in 2008 met the criteria for major depressive disorder in the month after the hurricane.
• 1 in 10 adults in New York City showed signs of major depressive disorder in the month following the 9/11 attacks.
• Nearly 25% of New Yorkers reported using more alcohol after the attacks.
• Communities affected by the Deepwater Horizon oil spill showed signs of depression and anxiety.
• The earlier SARS epidemic was linked with increases in PTSD, stress, and psychological distress in patients and health care workers.

The mental health effects can happen immediately and last over time, he wrote.

The pandemic also comes at a time when people already struggled to get mental health care, often due to cost, lack of access, and a shortage of providers. As people who had been getting help before stay-at-home orders found their care interrupted, some providers have begun to offer telehealth services.

Charles Jones, the CEO of MDLive, a large telehealth provider, told MedCity News that his company has seen increased demand for behavioral health services from patients who are stressed out about health or work issues. Cigna, one of the largest providers of mental health services, launched a toll-free, 24-hour help line for the public to speak to behavioral health specialists.

Profound Effects
From isolation to anxiety to excess drinking, coronavirus has touched almost every area of life, said Lan Nguyen, a suicide and crisis services program manager for the hotline in Santa Clara County in Northern California.

For many callers, community shutdowns have bred a deep sense of isolation, he said. “People complain that they are stuck in the house all day. They don’t know what to do.”

On the home front, relationships can be strained, Porteus said. “Families are kind of a tinderbox, especially in confined areas.” Children may now face a greater risk of abuse, especially since they can no longer find respite at school. “There are a lot of family dynamics that are not healthy, and now kids have to be in them full-time,” he said.

The same goes for victims of domestic violence, according to Porteus. “People can’t get out of their homes, so they’re more enmeshed with the perpetrators than ever before.”

The St. Louis hotline has heard from many struggling health care workers and others, Ochs said. “I recently talked with an eighth-grade teacher who was in a lot of emotional distress about the school year ending early,” Ochs said. “I don’t think any teacher was really prepared for the school year to just stop.” Not only was he grieving the abrupt loss of his students, but he had little chance to say good-bye. “He was a teacher in a high-poverty area, so it’s hard to reach out to [his students]. It’s hard to Zoom with them, it’s hard to make contact with them.”

Those who have lost jobs or been furloughed have called about financial worries, according to Nguyen.

Besides the financial impact, losing a job can be emotionally devastating, Porteus said. “Our identity is really hit and sometimes, it feels catastrophic. Many of the people who are calling don’t know who they’ve become. They’ve lost what they feel is everything, and they’ve also lost their social context.”

Recently, the San Diego hotline helped one older man who had called in about losing his job as a chef, Aston said. “He had roughly $20 in his checking account and he was suicidal.”

Intense stressors like job loss and fears for one’s life and health can contribute to substance abuse. The Sacramento hotline also has gotten more calls from people struggling with alcohol or substance problems, Porteus said. Overall, alcohol sales have gone up nationwide, and now, some restaurants will deliver alcohol with takeout food orders.
“One thing [counselors] are noticing, especially with older adults, is ‘Yeah, I’m drinking. Why not? I’m not going anywhere. I don’t have to drive. I don’t have all the normal constraints while I’m around people,’” Porteus said.

Future Efforts
At a time when coronavirus efforts have battered many state budgets, it could be difficult to fund future mental health services. But some experts are looking ahead.
In his JAMA article, Galea wrote: “Scaling up treatment in the midst of crisis will take creative thinking.” He suggested training lay people to provide psychological first aid, as well as “helping teach the lay public to check in with one another and provide support. Even small signs that someone cares could make a difference in the early stages of social isolation.”
He also advocated for more telemedicine mental health visits.
In its report, the Well Being Trust urged policy makers to consider three areas to combat mental health issues:

• Addressing unemployment
• Making it easier to get mental health care
• Integrating mental health care with primary care

“If the country continues to ignore the collateral damage -- specifically our nation’s mental health -- we will not come out of this stronger,” said Benjamin F. Miller, PsyD, chief strategy officer at Well Being Trust.

Finding Resilience
Even if an epidemic of mental illness is looming, counselors say that people are resilient and can strive to protect their emotional well-being.
Experts offered these tips:

• Try to eat and sleep well.
• Try to stay socially connected, even if you can’t see others in person.
• Limit news and social media.

Developing one’s own psychological tools helps, too. Given “the state of ambiguity and helplessness and fear,” Porteus said, “the best thing we can do is figure out how to tolerate the distress.”

When people are in crisis, he said, it’s helpful to go online to learn about “distress tolerance” skills, which involve accepting that some problems are beyond one’s control. Instead of becoming mired in feelings of unfairness and anger, people can learn healthier ways of thinking and coping when they can’t escape painful situations.
For those who have lost jobs, he suggests looking up interest inventories -- questionnaires that ask you to rate your enjoyment and interest in a wide variety of activities -- to explore career options. “You can figure out the kinds of things that you’re good at and start getting a sense of what your next steps might be."
Taking constructive steps can help to counteract a downward spiral, he said.
“People look at the pandemic and they tend to be drawn to the negative. If we can help shift people to look at the positive, it really helps because we know that neurons that fire together wire together,” Aston said. “We’re going to be able to see the positive more quickly.”


Shared from WebMD

Katherine Kam wrote this story while participating in the USC Center for Health Journalism‘s 2020 California Fellowship.
WebMD Health News Reviewed by Michael W. Smith, MD on May 08, 2020

Coping with Covid is a new group at Compass Point for Individuals trying to figure out life during the ongoing Pandemic. Please join us as we find meaning, purpose and life satisfaction in this 'new normal.'

This group may be a fit for you if -
- You live in Ohio
- You have a smart phone, tablet or computer with internet connection
- The pandemic has affected your day-to-day life
-Changes have caused you stress, anxiety, etc.

This group will cover different mental health topics including yips, tricks and resources we can use to build awareness, motivation and coping skills.

To schedule, click here to register online or call our front office at 888-830-0347

Millions of people in the U.S. are affected by mental illness each year. It’s important to measure how common mental illness is, so we can understand its physical, social and financial impact — and so we can show that no one is alone. These numbers are also powerful tools for raising public awareness, stigma-busting and advocating for better health care.

The information on these infographics and this page comes from studies conducted by organizations like Substance Abuse and Mental Health Services Administration (SAMHSA), Centers for Disease Control and Prevention (CDC) and the U.S. Department of Justice. The terminology used reflects what is used in original studies. Terms like “serious mental illness,” “mental illness” or “mental health disorders” may all seem like they’re referring to the same thing, but in fact refer to specific diagnostic groups for that particular study.

You Are Not Alone

• 19.1% of U.S. adults experienced mental illness in 2018 (47.6 million people). This represents 1 in 5 adults.
• 4.6% of U.S. adults experienced serious mental illness in 2018 (11.4 million people). This represents 1 in 25 adults.
• 16.5% of U.S. youth aged 6-17 experienced a mental health disorder in 2016 (7.7 million people)
• 3.7% of U.S. adults experienced a co-occurring substance use disorder and mental illness in 2018 (9.2 million people)


• Annual prevalence of mental illness among U.S. adults, by demographic group:
  • Non-Hispanic Asian: 14.7%
  • Non-Hispanic white: 20.4%
  • Non-Hispanic black or African-American: 16.2%
  • Non-Hispanic American Indian or Alaska Native: 22.1%
  • Non-Hispanic mixed/multiracial: 26.8%
  • Hispanic or Latino: 16.9%
  • Lesbian, Gay or Bisexual: 37.4%


• Annual prevalence among U.S. adults, by condition:
  • Major Depressive Episode: 7.2% (17.7 million people)
  • Schizophrenia: <1% (estimated 1.5 million people)
  • Bipolar Disorder: 2.8% (estimated 7 million people)
  • Anxiety Disorders: 19.1% (estimated 48 million people)
  • Posttraumatic Stress Disorder: 3.6% (estimated 9 million people)
  • Obsessive Compulsive Disorder: 1.2% (estimated 3 million people)
  • Borderline Personality Disorder: 1.4% (estimated 3.5 million people)

Mental Health Care Matters

• 43.3% of U.S. adults with mental illness received treatment in 2018  
• 64.1% of U.S. adults with serious mental illness received treatment in 2018  
• 50.6% of U.S. youth aged 6-17 with a mental health disorder received treatment in 2016  
• The average delay between onset of mental illness symptoms and treatment is 11 years
• Annual treatment rates among U.S. adults with any mental illness, by demographic group:
  • Male: 34.9%
  • Female: 48.6%
  • Lesbian, Gay or Bisexual: 48.5%
  • Non-Hispanic Asian: 24.9%
  • Non-Hispanic white: 49.1%
  • Non-Hispanic black or African-American: 30.6%
  • Non-Hispanic mixed/multiracial: 31.8%
  • Hispanic or Latino: 32.9%
• 11.3% of U.S. adults with mental illness had no insurance coverage in 2018
• 13.4% of U.S. adults with serious mental illness had no insurance coverage in 2018
• 60% of U.S. counties do not have a single practicing psychiatrist

Provided by NAMI

With all of the new stressors impacting each of us during this time, we now more than ever need to take proactive steps to be mindful and find joy in our days. Although we cannot simply wish the pandemic away, we can add a few simple activities to help us cope with our ever-evolving reality.

Below we are sharing a list of what some of our providers here at Compass Point are doing while working from home proving tele-therapy, a list of what our clinicians have recommended to their clients as well as a general list inspired by Marsha Linehan, professor of psychology at the University of Washington, and the creator of Dialectical Behavioral Therapy (DBT), of activities that can be accomplished in limited time, within ones own home. Many of the items are also friendly for families with young children.

A lot of our clients familiar with DBT will know that our groups use lists like this to help participants identify activities they can use to boost their mood and cope with challenges. While many of us need this in the best of times, most of us need to find what works and how to find balance again in the wake of COVID-19.

Our team at Compass Point have been working remotely from home offering tele-therapy and practicing social distancing for over a month now. I asked them to share the activities and behaviors that have been helping them.

Marcy Rodgers

Since sessions have still been taking place via tele-therapy, clinicians have given quite a few activities they have been recommending to clients to de-stress. I asked them to share a few with us.

The below list is inspired by Marsha Linehans list of distracting, pleasurable activities