Kaiser rep offers ways to remain 'calm' during a storm

Jan. 13—With yet another massive storm arriving this weekend, it's not just power lines, trees and electricity that are down.

So, too, are the moods of many, left in a funk courtesy of Seasonal Affective Disorder — conveniently enough, SAD — a form of depression all too common during the short days of fall and winter.

People with SAD may feel unhappy and tired at this time of year, while feeling more cheerful with more energy in spring and summer. They might gain weight and exercise less in winter and may feel more grouchy, while also finding it difficult to interact with others.

According to the American Psychiatric Association, about 5 percent of adults nationwide experience SAD, which is more common among women than men. Currently, the added stress caused by potential flooding, trees falling, evacuation warnings can set off SAD in many.

Supria Gill, Ph.D., the assistant regional director of mental health training programs at Kaiser Permanente Northern California, who also serves as a psychologist and behavioral health medicine specialist in Vacaville, said the stormy weather makes avoiding SAD challenging.

"One of the main things that people with SAD should try to do that becomes challenging this time of year is to get outside more," Gill said. "We want people to get some exercise and see some sunshine — but that becomes very limited during this time. What we see a lot this time of year is the blues. They feel sad and have a lot of interest in many things. They watch television and change their normal routine when the weather gets bad."

"People need that exercise if only for psychological reasons," Gill continued. "Also when people are staying inside they tend to eat more food than usual. People find changes in their own appetites. So people need to be mindful of how they are eating. They need to eat more fruit and more nuts."

Gill first attended UC Davis to become an attorney, but changed her major overnight after having her first psych class.

"I learned a lot about clinical psychology and changed to that field in 2010," Gill said. "It can sometimes be tough, when it comes to clinical work, but I love helping people build new habits and seeing their behavior change and seeing that I had an impact on their mood. It's one of the things I love the most."

As well as exercise and nutrition, Gill advises communication and meditation. She says the Calm app — free to Kaiser members — features more than 100 guided meditations, sleep stories for deeper and more restful sleep as well as exclusive music tracks for focus, relaxation and sleep.

"Many people when they think of meditation think of someone sitting cross-legged in a dark room with their eyes closed," Gill said. "But there are more things you can do. Just doing something like meditating and giving yourself a chance to breathe for five minutes can help put you in the right mood."

Communication is also key.

"When you are isolated and indoors it's very important to find a way to stay connected socially," Gill said. "If you have roommates, talk to them a little more. If you have family, talk to them more with Facetime calls or discussions over the phone. Form a game plan with them. It's a normal reaction to be on alert when the weather gets bad and evacuation orders are being given. Find out what works best for your family and yourself in case of an emergency. Also, find out what is worrying you the most. Can you do anything about it? Control what you can control."

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