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In the bleak midwinter: Lightening your mood when dark days bring on seasonal depression

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The Dose24:45How can I take care of my mental health through the dark months?

As winter sets in and daylight fades earlier, you may be starting to notice some familiar patterns.

Perhaps you’re having a hard time getting out of bed in the morning, even if you slept a solid eight hours. Maybe your appetite has increased, or you don’t feel like leaving the house.

It could be that you just feel sad.

“People have heard the term SAD, or seasonal affective disorder — and affective is just a psychiatric term for mood,” said Dr. Raymond Lam, a professor of psychiatry at UBC who has spent decades researching seasonal depression.

“These are people who have clinical depressions but only during the wintertime,” Lam told Dr. Brian Goldman, host of CBC’s The Dose

“By spring and summer they are actually feeling better — and in the summertime they’re feeling well.”

What is SAD?

SAD is another name for seasonal depression or winter depression. It’s listed in the Diagnostic and Statistical Manual of Mental Disorders as a subcategory of clinical depression.

Roughly 15 per cent of Canadians will have at least one mild episode of SAD in their lifetime, while two to three per cent will have more severe episodes, according to the Canadian Psychological Association. In order to be diagnosed, symptoms need to significantly undermine daily functioning, experts say.

But even if that’s not the case, you may still not feel your best at this time of year, said Lam.

“We also think about seasonality as a dimension, or a spectrum,” he said.

Some people may experience the “winter blues,” he said.

“They have a lot of the same symptoms of winter depression — but not to the point where it’s really interfering significantly with their functioning.”

 

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What causes winter depression?

While it’s difficult to establish the exact biological cause of most mood disorders, research has shown the connection between winter depression and the reduced amount of daylight caused by shorter days, Lam said.

“SAD may be like a form of jet lag, where there’s a disconnect between the internal clock and the external environment,” said Lam. “Light is the strongest synchronizer of that biological clock.”

Other research connects seasonal depression and serotonin, one of the neurotransmitters in our brains that helps regulate our moods.

Serotonin “clearly has a seasonal pattern of metabolism,” said Lam.

Because of changes in daylight, we have higher levels of serotonin in summer and fall and the lowest levels in winter and early spring, he said.

What are the symptoms?

Common symptoms for winter depression include low mood, reduced energy, fatigue, increased appetite, craving carbohydrates, weight gain, withdrawing from activities and problems with concentration and memory.

More serious cases could include thoughts of hopelessness and suicide.

“When you’re in that state of mind, the journey from the bed to the couch is a long journey,” said Marian Goldstone, an educator and mental health worker in Manitoba.

Goldstone speaks from experience, both professionally as a consultant for the non-profit Mood Disorders Association of Manitoba, and personally through her lived experience with depression.

“One of the things that I want to do in the winter more than anything else is socially isolate. And I have to keep pushing myself to keep connected with people,” she said.

Shine a light on it

There are many options for treating winter depression or preventing symptoms from worsening.

One of the most common treatments is light therapy, which researchers have been studying for 40 years.

During light therapy, people sit in front of a light device or lamp for about 30 minutes each morning.

“It isn’t a one-off treatment. You have to continue using it on a daily basis,” said Lam.

A woman sits in an armchair reading a book. A light therapy lamp is on next to her.
Light therapy is a common and effective treatment for winter depression, experts say. (Halifax Public Libraries)

About 60 to 70 per cent of people using light therapy get relief from their depression symptoms, with most noticing within a week or two, he said.

Lam said it’s important to choose a light device that is bright enough to be effective.

“The key ingredient is really the intensity of light,” said Lam.

That intensity is determined with a light measurement called lux, defined as the amount of illumination when one lumen is evenly distributed over a square metre. Experts recommend using a light device that has a 10,000-lux intensity.

Put in context, direct sunlight can be from 50,000 to 100,000 lux, while typical lighting in a home’s living room would be less than 100 lux, Lam said.

For the 30-minute light therapy sessions, the device needs to provide the 10,000 lux of intensity to someone who is sitting a reasonable distance away from it — not just a few inches, he added.

“You can be reading or eating breakfast or looking at your screens during that time,” said Lam.

What else can ease symptoms?

Seeing a therapist can help, with experts pointing to cognitive behavioural therapy (CBT) as being particularly effective in reducing symptoms of winter depression.

“People say, ‘Oh, I always get depressed in the winter. I’m never gonna be able to do anything,'” said Lam. But CBT, he said, can help change a person’s negative thought patterns about winter.

“It’s this extremely powerful tool to gain control of emotions through understanding the way we think,” added Natasha Sharma, a therapist and owner of NKS Therapy in Toronto.

Two women walk on a snowy path next to a river dressed in winter clothing. One woman uses walking poles.
Exercizing outside during the winter can help with symptoms of depression, experts say. (CBC/Radio-Canada)

Getting regular exercise, particularly outdoors, can make a difference all though the winter.

“We have to continue to get outside even when it’s cold,” said Sharma. “That fresh air, that exposure to daylight plays a big role.”

Some people may benefit from taking antidepressant medication, said experts.

How to prepare

People who know they are prone to seasonal depression symptoms can take steps to be better prepared, said Sharma.

She recommends creating a mid-summer calendar reminder to start monitoring your mood and self-care efforts. Steps could include journaling, eating healthier and sleeping well.

Goldstone advises having a support team in place before the worst of the symptoms hit.

“What do I have to watch for? Who do I need around me to help get me through this?” Goldstone said.

“It’s pretty hard to do that kind of work when you’re down in the tank in the middle of January.”

Other factors

Be mindful of other things happening in our environment at this time of year that may be affecting our mood, said Sharma.

That could be holiday stress or even current events that we find disturbing.

“It’s hard to tease out how much of this is seasonal affective disorder and how much of this is our environment that kind of goes a little crazy towards the end of the year,” Sharma said.

“The environment plays a huge role in our mental health … we are living in a very difficult time.”


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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

Skinstitut Holiday Gift Kits take the stress out of gifting

Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.

In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.

“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.

There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.

Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.

Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.

In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.

 

Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.

New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.

The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.

Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.

Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.

“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.

“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”

McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.

But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.

The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.

He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.

“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.

“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.

McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”

McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.

He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.

“Early identification of reading difficulty can truly change the trajectory of a child’s life.”

This report by The Canadian Press was first published Oct. 23, 2024.

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