1. SETTLEMENT AND ENGLISH WORKSHOP
How to Combat the Winter Blues
CLB Levels: CLB 5+

2. Welcome Everyone!
• What is your name?
• What do you like to do in the winter?

3. Objectives
In this workshop, you will learn:
 about how seasonal changes affect
people’s moods
 how the problem is caused and how it could
affect you and your family
 prevention tips for staying happy and
healthy over the winter
 about treatment options that are available
to you or your family

4. Discussion
Have you experienced a mood change
when the seasons change?

5. Vocabulary Practice
• SAD (Seasonal Affective Disorders)
• to affect
• symptoms
• to crave
• appetite
• factor

6. Vocabulary Practice
1. High fever is one of the ____________ for the flu.
2. I have no ________ for lunch today. I might be
getting sick.
3. ________ means mood disorder.
4. This cold weather began to ______ my health.
5. Smoking is considered to be one of the possible
_________ for lung cancer.
6. I _______ French fries after getting vigorous
exercise.

7. Listening
• CBC Radio
http://www.cbc.ca/player/News/Cana
da/NB/Audio/ID/2651903514/
Listen to the audio for the first 3 minutes.

8. Listening
Q1. What is Seasonal Affective Disorder?
Q2. How severe is SAD?
Q3. What are the common symptoms of SAD?
Q4. At what point should you see a doctor?

9. Check your understanding!
Q1. What is Seasonal Affective Disorder?
Which one is false?
A. It is a type of depression related to
seasonal change.
B. It can happen at different times of the
year.
C. It usually starts in spring or summer, and
dissipates by the fall or winter.

10. Check your understanding!
Q2. How severe is SAD? Which one is
false?
A. It is a severe level of depression.
B. There are different levels in its symptoms,
from mild to severe.
C. Some people show only mild symptoms.

11. Check your understanding!
Q3. What are the common symptoms that weren’t
mentioned by the doctor?
A. Feeling hopelessness
B. Feeling down most of day
C. Having a disrupted sleeping pattern
D. Having a disrupted eating pattern
E. Experiencing huge weight loss
F. Unable to concentrate
G. Having suicidal thoughts
H. Start relying on drugs and alcohol

12. Check your understanding!
Q4. At what point should you see a
doctor? Chose two.
A. When you start feeling down
B. When you start being unable to function
normally in your life
C. When you start being distracted and
feeling anxious
D. When you start having suicidal thoughts

13. What causes SAD?
Source: http://www.webmd.com/mental-health/tc/seasonal-affective-disorder-sad-topic-overview
lack of sunlight
Sunlight Photo by Jason Morrison https://www.flickr.com/photos/jason-morrison/1444744761 shared under CC-BY
Human Body, Clock and Brain Photos are from https://openclipart.org.

14. Common Symptoms of SAD
SAD
Oversleeping
Lethargy
Intense craving
for carbohydrates
Weight
gain
Withdrawal from
social contact
Loss of
concentration
Depression occurring
over at least two
consecutive winters
Source: http://www.mooddisorders.ca/faq/seasonal-affective-disorder-sad
http://www.cbc.ca/news2/background/mental-health/sad.html

15. How common is SAD?
How many of Canadians
suffer from
SAD every year?
Source: http://www.mooddisorders.ca/faq/seasonal-affective-disorder-sad#t10n533

16. Possible Factors for SAD
Who is more susceptible to SAD?
• Children or Adults?
• Women or Men?
• People living in the northern hemisphere or
close to the equation?
• Younger people or older people?
• Shift workers or workers with fixed
work schedules?

17. Who is most affected by SAD?
Read the news article from CBC
http://www.cbc.ca/news2/background/mental-health/sad.html

18. Reading: What are the possible
factors for SAD?
Location, genetics, age may be factors
So far, researchers have not been able to identify a cause for
SAD.
"The leading theories are that there is something abnormal about
the circadian rhythm — our day-to-day rhythm," McIntyre said. "If
we can alter that pattern in the clinic, we may be able to return
persons back to work and improve symptoms.“
Some studies have suggested that people who live in northern
latitudes are more susceptible to the condition than those who
live further south, where the hours of sunlight don't vary as
drastically. For example, less than 0.9 per cent of Asians seem to
be affected.
Source: http://www.cbc.ca/news2/background/mental-health/sad.html

19. Reading: What are the possible
factors for SAD? (continued)
But there may also be a genetic link. An American study
published in June 1999 found that 13-17 per cent of people
who develop SAD have an immediate family member with
the disorder.
Age may also be related. SAD is rare among children and
teenagers. The risk increases once you've hit the age of 20.
It affects more women than men. But as you hit middle and
old age, you are less likely to suffer from the condition.
Your workplace may also increase your risk — especially if
you leave for work when it's dark out, go home after the
sun sets and don't see much of winter's daylight hours in
between. The risk is also greater for people who work shifts.

20. Reading:
• Let’s check your comprehension.
According to the article, what are the
possible factors?
• Children or Adults?
• Women or Men?
• People living in the northern hemisphere or
close to the equation?
• Younger people or Older people?
• Person work shifts or people work with a
fixed work schedule?

21. Could I have SAD?
 I feel like sleeping all the time, or I’m having
trouble getting a good night’s sleep.
 I’m tired all the time; it makes it hard for me
to carry out daily tasks.
 My appetite has changed, particularly
more cravings for sugary and starchy foods.

22. Could I have SAD?
 I’m gaining weight.
 I feel sad, guilty, and down on myself.
 I feel hopeless.
 I’m irritable.

23. Could I have SAD?
I’m avoiding people or activities I used
to enjoy.
 I feel tense and stressed.
 I’ve lost interest in sex and other
physical contact.
This check list is to help you understand the common symptoms of SAD.
This is not for the purpose of self-diagnosis. It is always important to talk
to your doctor for diagnosis.
Source: http://www.cmha.bc.ca/get-informed/mental-health-information/sad

24. How can SAD be prevented or treated?
1. Increase the amount of
sunlight
2. Engage in more physical
activities
3. Eat a healthy, balanced diet
4. Use light therapy
5. Take medication
Sunlight Photo by Adam Barney https://www.flickr.com/photos/cabarney/694727002/ shared under CC-BY-SA
Sun, Skiing, Salad and Medicine Photos are from https://openclipart.org.

25. Prevention and Treatment Strategies
Strategy1: How to increase the amount of
sunlight
Open WIndow Photo by Dorls Hausen https://www.flickr.com/photos/cabarney/8498786846/ shared under CC-BY-ND.
Jogging Photo by Kalsa https://www.flickr.com/photos/cabarney/3214103796/ shared under CC-BY.
Mother & Son Yoga Photo by Sean Drellinger https://www.flickr.com/photos/cabarney/126872410/ shared under CC-SA.
Man Cutting a Branch Photo by David Goehring https://www.flickr.com/photos/carbonnyc/56602918467/ shared under CC-BY.

26. Prevention and Treatment Strategies
Strategy 2: Physical activities you can try
Sledding Photo by Bill Dickson https://www.flickr.com/photos/cabarney/16383601769/ shared under CC-BY-ND.
Snowmobiling Photo by Amy the Nurse https://www.flickr.com/photos/amyashcraft/4309581918/ shared under CC-BY-ND.
Horseback Riding Photo by David https://www.flickr.com/photos/davidw/2177120383/ shared under CC-BY.
Curling Rock, Curling Broom and Skiing cliparts are from https://openclipart.org.

27. More activities you can try!
Ringette Photo by Dwayne https://www.flickr.com/photos/cabarney/11282840835/ shared under CC-BY-SA.
Dogsledding, Hockey, Snowshoeing, Snowboarding, Kiting Photos are from https://openclipart.org.

28. Prevention and Treatment Strategies
Strategy 3: How to have a healthy, balanced
diet
• Vitamin D
• Omega-3 Fatty Acids
• Be careful with carb snacking
Walnut Photo by Marco Bernardini https://www.flickr.com/photos/funadium/928806031/ shared under CC-BY
Popcorn Photo by Vegglefrog https://www.flickr.com/photos/veggiefrog/2145862702/ shaded under CC-BY
Salmon Photo by Asracus https://www.flickr.com/photos/johnbostock/4871438319/ shared under CC-BY
Egg Photo by Cobalt123 https://www.flickr.com/photos/cobalt/450373034/ shared under CC-BY

29. Prevention and Treatment Strategies
4. Light Therapy
• Sit in front of the special SAD light
• 30 minutes a day
• effective in up to 80 % of cases
• can be purchased over the counter or
from your doctor
• can be rented from Manitoba Mood
Disorder Associations
Source: http://www.cbc.ca/news2/background/mental-health/sad.html

30. Prevention and Treatment
Strategies
5. Medication
• Consult your healthcare provider
• Vitamin D
Walnut Photo by ReSurge International https://www.flickr.com/photos/funadium1555420051/ shared under CC-BY-ND.

31. Where to ask for help?
• Mood Disorders Association (MDA)of Manitoba
http://www.mooddisordersmanitoba.ca/
 Providing group therapy sessions
 Renting out and selling SAD lights
• Mental Health Crisis Response Centre
http://www.myrightcare.ca/mental-health
 Providing phone services 24/7
• Hospitals/clinics near you might offer
programs
 Grace Hospital – offering an outreach program
Source: http://www.winnipegfreepress.com/opinion/columnists/miss-lonelyhearts/advice-for-
deeply-sad-from-someone-who-knows-101362264.html

32. Speaking Activity
Situation:
Your friend, Martha, has been going through her first
winter in Manitoba. She told you that she’s been
feeling down and crying a lot, and has trouble waking
up in the morning. You also noticed that she has been
eating a lot of sugary food lately.
Task:
As a friend, you would like to inform her about SAD
and give some tips for her to overcome this difficult
winter. What would you say?
Walnut Photo by John Potter https://www.flickr.com/photos/funadium/2586169018/ shared under CC-BY-ND.

33. Lastly…
• It is not rare to suffer from SAD; it could
affect anybody for an entire year.
• It might be especially common among
newcomers who have gone through
drastic changes in their lives.
• Don’t suffer by yourself; talk to your
family members, your friends and ask
someone with expertise for help.

34. Follow-up Activity 1
Go to the Travel Manitoba website and
choose one winter activity you like and find
the information with regards to:
– Where can you and your family join the
activity?
– Is there any cost involved?
– Is there anything else that is useful to know
when joining the activity?

35. Follow-up Activity 2
Talk to your friend or coworker. Ask him/her for tips to
survive the winter in Manitoba. Summarize and share
the information that you get from your friend on the
Discussion Forum.
The questions you can ask could be:
– How do you keep yourself or your family
active during the winter?
– What do you do to stay healthy and
happy? Do you have any tips?

36. Thank you!
See you next time!

37. Do you want to know more?
References:
• Listening Clip from CBC
http://www.cbc.ca/player/News/Cana
da/NB/Audio/ID/2651903514/
• CBC Article on SAD
http://www.cbc.ca/news2/background
/mental-health/sad.html

38. Do you want to know more?
• Mood Disorders Association of Manitoba
http://www.mooddisordersmanitoba.ca/
• Canadian Mental Health Association
http://www.cmha.bc.ca/
• Health Links – Winnipeg Regional Health Authority
http://www.wrha.mb.ca/healthinfo/healthlinks/index.
php
• Travel Manitoba
http://www.travelmanitoba.com/