POSITIVE PSYCHOLOGY: Long dark evenings, back to school and winter on the way, are you ready for this?

It’s that time of year again.

Most mental health professionals would agree that this period in the calendar often sees a spike in referrals to our services.

The days become shorter as autumn sets in and children and adolescents find themselves returning to school after a long break.

For some families, the Leaving Certificate results will have brought relief. For others, the year ahead could be an exam year and the family is facing another testing time.

For still more, the late summer may have been one where the search for a suitable school place was daunting in itself.

September brings unique challenges for everyone. This article will examine the psychological challenges that many of us face over the coming weeks.

Seasonal Affective Disorder

At this time of year it is normal to feel tired, to experience a dip in energy levels, a desire to shut the hall door and hibernate at home on the duller, darker evenings.

However, there is a form of clinical depression that has a seasonal pattern, called Seasonal Affective Disorder (SAD) and it most often strikes in the autumn around September/October.

It is more than the sluggishness described above; symptoms overlap with those of major depressive disorder and include feelings of worthlessness, sadness, guilt, poor attention and decision-making, a loss of interest in formerly enjoyed activities, changes in sleep and appetite and in some cases thoughts of suicide.

Sufferers report needing to sleep more but still feeling tired and being hungrier especially for carbohydrates.

More women than men and more younger than older adults are affected by SAD. As you would expect, SAD is linked to reduced sunlight.

Reduced sunlight means that we produce more melatonin, a hormone produced by the pineal gland that responds to darkness by making us feel sleepy.

Because we are not outside as much in winter months, reduced exposure to sunlight means that we produce less vitamin D which can impact serotonin levels (sometimes called the happy chemical). Reduced sunlight is also thought to affect our circadian rhythm (the sleep/wake cycle).

We have discussed the treatment of SAD and clinical depression in more detail in previous columns.

In brief, psychological approaches such as CBT and mindfulness, stress management incorporating healthy lifestyle, diet, exercise and sleep advice. Getting active outside, even on a dull day will help boost vitamin and serotonin levels.

Returning to school

Starting school for the first time, moving to secondary school or just returning after the summer holidays always requires a period of adjustment to change.

Every year is different and no matter how much planning is done, there are always uncertainties, for children and their parents.

Change is often a good thing, however it does often involve stress. Many parents as well as students are finding themselves anxious about how the new school year will look.

So how best can we deal with this stress? Preparation is key. With younger children, don’t be afraid to talk to them about school in advance.

Many primary schoolers have been to pre-school so they are probably used to sitting at tables and being placed in groups.

Reassure them that it is normal to feel some anxiety but that they will be well looked after.

Be calm yourself, as parents are often the role models (for younger children at least!) and will take their cue from you.

For older children entering the secondary school system there will be many changes requiring much adjustment.

Moving to second level from primary is arguably the biggest leap in a young person's education and particular attention will have to be paid by parents to how the First Year child in their family is faring in the big school with multiple subjects, multiple teachers, multiple classrooms.

Social connection with peers is a hugely important part of adolescent development and is a part of school life we all took for granted until the Covid-19 virus interrupted the settled patterns and resulted in a temporary emphasis on social distancing.

Talking to your teenager

If you think your teenager is worried or finding their secondary school overwhelming, talk to your them; pick a time when everyone is calm.

The best conversations often happen in the car when your teenager is sitting beside you. Explain that everyone is facing new challenges and that patience and flexibility will be required. At the same time, emphasise the opportunities presented by second level education and how it is a natural part of growing up.

We often talk about being mindful in this column (Mind Your Self Midlands psychologists Julie O'Flaherty and Imelda Ferguson are pictured below). The practice of mindfulness incorporates adopting certain attitudes in our day to day life.

For example, taking things one day at a time, accepting what you cannot change, being patient with yourself and others, being curious and open to new situations and challenges rather than judgemental.

If we can try to remember these mindful attitudes and apply them to the challenges in the coming weeks - whether it be the changing of the seasons and what that might entail or getting children (and ourselves) through the transition to school – we are much better able to pause, pull back from worry and calmly carry on.

Julie O'Flaherty and Imelda Ferguson are chartered clinical psychologists, both based in private practice in Tullamore. Through Mind Your Self Midlands, they run courses on positive psychology and mindfulness throughout the year. They can be contacted through the Psychological Society of Ireland www.psychologicalsociety.ie (Find a Psychologist section) and also on their Facebook page, Mind Your Self Midlands.