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NOVEMBER 2023

ED&I NEWSLETTER

ISSUE FIVE

ED&I NEWS

Your quarterly equality, diversity and inclusion newsletter

IN THIS ISSUE: HOW TO SUPPORT EMPLOYEES NAVIGATING SAD

WHAT IS SEASONAL AFFECTIVE DISORDER (SAD)? Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern. SAD is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter. In this issue we discuss some of the common symptoms, causes and treatments to help you feel yourself during the upcoming winter months.

RESOURCES TO HELP TREAT SYMPTOMS OF SAD HOW TO SUPPORT YOUR OWN WELLBEING DURING THE WINTER MONTHS SUPPORT YOU CAN RECEIVE IF YOU ARE EXPERIENCING SYMPTOMS OF SAD

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WHAT CAUSES SAD?* The exact cause of seasonal affective disorder (SAD) is unknown. The symptoms of depression are thought to be linked to the shorter days of the year during the winter months when the body has less exposure to sunlight.

LACK OF SUNLIGHT:

MELATONIN LEVELS:

Reduced exposure to sunlight during the shorter days of fall and winter can disrupt the body's internal clock (circadian rhythm) and lead to changes in mood and sleep patterns.

Sunlight exposure affects the production of melatonin, a hormone that regulates sleep-wake cycles. Reduced sunlight can lead to higher melatonin levels, causing symptoms of depression.

SEROTONIN LEVELS: Sunlight exposure also influences serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. Reduced sunlight may lead to lower serotonin levels, contributing to mood changes.

*To learn more about some of the common causes of SAD visit here

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WHAT ARE SOME OF THE SYMPTOMS OF SAD?* If you have SAD, you might experience some of the signs and symptoms below. But it's different for different people, and can vary from season to season, so you might also experience other feelings which aren't listed here:

A persistent low mood

Change in diet

Difficulty concentrating

Sleeping for longer than normal

Feelings of despair, guilt and worthlessness

A loss of pleasure or interest in normal everyday activities

CAN THE SYMPTOMS OCCUR IN THE SUMMER MONTHS? There is a less common subtype known as "summer-onset SAD" or "reverse SAD" where symptoms occur during the spring or summer. Symptoms can include insomnia, decreased appetite, weight loss, and agitation. For more information about summer-onset SAD visit here.

*For a full list of symptoms please view the NHS website here

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WHAT ARE SOME OF THE COMMON TREATMENTS? The National Institute for Health and Care Excellence (NICE) recommends that SAD should be treated in the same way as other types of depression which include talking therapies such as cognitive behavioural therapy. There are a number of other popular things you can do to help improve your symptoms such as: Light therapy Try to get as much natural sunlight as possible – even a brief lunchtime walk can be beneficial Make your work and home environments as light and airy as possible Sit near windows when you're indoors Take plenty of regular exercise, particularly outdoors and in daylight Eat a healthy, balanced diet

IMPORTANT NOTICE It is important to remember that if your symptoms get worse to talk to your GP about further treatments that can support you.

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HOW YOU CAN SUPPORT YOUR EMPLOYEES WITH THE SYMPTOMS OF SAD

ENCOURAGE SHORT BREAKS

WORKPLACE DESIGN

Encouraging short breaks throughout the day can be beneficial for employees with SAD. These breaks provide opportunities to get outside, even if only for a brief walk, and can contribute to improved mental well-being.

If possible, arrange workspaces near windows to provide employees with more exposure to natural light. Using fullspectrum lighting in the workplace, which closely mimics natural sunlight, can also contribute to improving mood.

CHECK IN WITH YOUR TEAM Implement regular check-ins with your team, such as a quick chat or a bi-weekly 15-minute company-wide meeting, can be particularly beneficial, especially in a remote work setting and during seasons when feelings of loneliness may be more prevalent, such as the winter months.

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RESOURCES In the following pages, you will find a collection of valuable resources designed to support your own, your colleagues, classmates or business's understanding of SAD. These resources offer valuable strategies to help you deal with the symptoms and support those around you.

COGNITIVE BEHAVIOUR THERAPY (CBT) WORKSHEETS CBT has been established as an effective treatment for SAD. By addressing distorted thought patterns and behavioural responses associated with depression during the winter months can helps individuals with SAD develop more adaptive coping mechanisms TAKE A LOOK

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WINTER NATURE THERAPY Winter nature therapy, involving outdoor activities in natural settings, provides a beneficial approach to managing SAD. Check out the article for a list of ways nature can support your well-being this winter. TAKE A LOOK HERE

BEST FOODS TO SOOTHE SEASONAL DEPRESSION A deficiency in vitamin D, often exacerbated by reduced sunlight exposure in the winter, has been linked to SAD. Incorporating vitamin Drich foods into your diet may contribute to alleviating symptoms of SAD. TAKE A LOOK HERE

WHO YOU CAN TALK TO FOR SUPPORT? Take a look at this list of useful contacts you can use to support yourself, a peer, friend or family member or even a colleague overcome some of the symptoms of SAD. TAKE A LOOK HERE