Winter blues
program

Coping with seasonal depression.

Feeling down, tired, and less motivated as our days grow short and dark? You’re not alone. It’s estimated that 20% of Washingtonians experience some changes in their mood during the winter months when there is less sunlight.

A group program from Kinwell

Kinwell is offering a new group program to treat the winter blues, also known as Seasonal Affective Disorder (SAD). Whether you experience depression just in the winter, or experience it more intensely in the winter, this program will teach proven techniques to changing your mood.

Program details

Christine Heller, Ph.D., will lead this six-week educational and supportive program. A group of up to 12 patients will meet each week via secure online video conference and learn about seasonal depression, what causes the condition, and how treatments like light therapy, cognitive behavioral strategies, and community engagement can help.

This program will be offered twice this winter. The first program will start on November 5 and the second on January 14. Both programs will meet on Wednesdays from 5:30 to 6:30 p.m. and will present the same content, so you only need to sign up for one series based on what works better for your schedule

Who can attend?

This course is open to patients 18 and older, who have established primary care with a Kinwell clinician. Patients must be located within Washington state to attend these virtual appointments.

These classes are group sessions, designed so that participants can share strength, inspiration, and support. Copays and fees for these medical appointments will apply based on your medical plan. To learn more about the costs involved, see the FAQ below.

Call 206-360-9298 to register for any class or fill out the form below and a member of our team will reach out to you. 

If you are experiencing suicidal thoughts, dial 988 to talk to someone at the crisis lifeline.

Meet your facilitator.

Christine Heller, Ph.D.

 

Dr. Christine Heller is a licensed psychologist who specializes in primary care behavioral health. She completed her BA in political science at the University of Chicago, and her MA and PhD in clinical psychology at Duquesne University. Dr. Heller considers herself a generalist who enjoys the team-based nature of working in primary care. She is especially interested in health psychology, gender- and neurodiversity-affirming care, and end-of-life issues. In her free time she enjoys hiking, ceramics, and spending time with her family and friends.

Winter blues program:

Week 1: What is Seasonal Affective Disorder (SAD)?

Learn about what seasonal depression is and its causes, get to know others in the group, and become familiar with your seasonal patterns.

Week 2: The link between daylight and mood

Learn why the shorter days of winter contribute to seasonal depression and the benefits of using light therapy to regulate your circadian rhythm and help improve your mood.

Week 3: Challenging unhelpful thoughts about winter

Learn about how your thoughts and emotions about winter impact your mood, and how to challenge unhelpful negative thoughts.

Week 4: Exploring medical treatments

This week, a Kinwell medical provider will talk more about the neurobiology of seasonal depression and the various medical treatments like medications and supplements that can be considered to improve symptoms.

Week 5: Lifestyle supports for your mood and energy

This session will explore how lifestyle factors like exercise, diet, stress management, and social and community engagement can help affect mood.

Week 6: Creating your winter blues survival plan

Our final session is when we bring it all together and create your individualized winter blues survival plan that you can use now and in the years to come.

If you prefer one-on-one behavioral health services call 833-411-5469.

Frequently asked questions

Each class will have up to 12 patients. Any Kinwell patient 18 years of age or older who experiences seasonal depression is welcome to attend. This means patients must have established their primary care with a Kinwell doctor, nurse practitioner, or physician assistant. To become a Kinwell patient, schedule an appointment online or call 833-411-5469. It is not necessary to have seen a behavioral health clinician at Kinwell to attend these classes.

Seasonal depression is when people either have depression only in the winter months, or their depression is worse in the winter months. This might include feeling down, sad, hopeless, tired, less interested in things you normally enjoy, less motivated, changes to your sleep or appetite, feeling worthless or guilty, difficulty focusing, or frequent thoughts about death. For some people these symptoms are mild, and for others they can be severe. Your medical or behavioral health provider can evaluate you to see if you have seasonal depression.

These terms are used interchangeably. There can be a seasonal pattern to any mood disorder, which includes depressive and bipolar disorders. “Winter Blues” is not a diagnosis but is a commonly used term to describe the same pattern.

Most patients do not need to be referred to this program by your Kinwell PCP.

The winter blues program will be held virtually via secure and HIPAA compliant software (Zoom). Participants can attend from any quiet, confidential space, that is located within Washington state.

Classes will be held on Wednesdays from 5:30 to 6:30 p.m. There are six appointments in the program and the program will be presented twice this winter.

  • Early Winter Series: November 5 - December 15 (skipping 11/26 due to Thanksgiving)
  • Late Winter Series: January 14 - February 18

Kinwell’s winter blues program will be led by Christine Heller, Ph.D., a licensed psychologist based out of our Wenatchee clinic. Her passion for leading groups about the winter blues began when she lived in Alaska, where the seasonal changes are extreme.

Call (206) 360-9298 to register for either the early winter or the late winter group series. You will be sent a Zoom link to join the class prior to its start date. You can also ask your medical or behavioral health clinician to help you register.

You are encouraged to attend all 6 appointments in the series. If there is a week that you can’t attend, please just let us know by canceling your appointment or calling (206) 360-9298 for assistance.

When you register for an appointment, you will be sent a Participation Agreement that outlines our expectations. To ensure these sessions are enjoyable for everyone, note the following ground rules:

    • Do not attend if you are outside of Washington state.
    • Wear appropriate clothing.
    • Refrain from substance use and profane language.
    • Be respectful of other participants and an active listener.
    • Maintain the privacy and confidentiality of participants.

Kinwell is dedicated to your privacy. Participants will be asked to attend from a private space, not share information discussed in class, and keep the identity of other participants confidential. Basically, what happens in the group stays in the group.

Behavioral health sessions are medical appointments and applicable fees apply. Patient responsibilities vary according to the benefits of a patient’s specific plan. The best way to learn what your out-of-pocket cost would be is to call the number on your insurance card.

Kinwell is in-network for Premera Blue Cross and LifeWise Health Plan of Washington members. We will bill these appointments to your healthcare plan. Coverage depends on your specific plan and related co-pays and deductibles. The best way to determine your out-of-pocket cost is to ask your healthcare plan if they cover “outpatient group therapy sessions” (CPT code 90853).

You will receive an e-statement in MyChart. You will also be emailed a notification that the statement is available.

Kinwell’s behavioral health clinicians help patients improve their mental health, work towards physical health goals, make lifestyle changes, and more! Click here to learn more about our integrated approach to primary care.