Got the Winter Blues?

Why Do I Seem to Get So Gloomy Each Winter?  You may have what’s called seasonal affective disorder, or SAD.  Sometimes beginning in late fall or early winter when natural sunlight is less available, a marked onset of depression occurs.  It’s thought the daily body rhythms become out-of-sync due to the reduced sunlight during the winter months.

Some people with year-round depression get worse in the winter; others experience SAD alone, struggling with darker moods only in the winter months.  It is estimated that approximately 9 million people are affected by SAD, and countless others experience mild forms of the winter doldrums. 

“Winter depression” was first identified in 1984 by a team of researchers at the National Institute of Mental Health.  SAD symptoms can include:

·         Sleeping too much

·         Fatigue during the daytime

·         Weight gain

·         Decreased interest in socializing and/or sex

Of course, SAD is more common for residents in northern latitudes.  Residents in Florida are less likely to experience SAD than residents in New Hampshire.  Also, women’s hormones are more likely to cause increased symptoms.  After menopause, SAD can become less common. 

What Can I Do to Help with SAD?  Going to therapy, or joining a support group may help.  Another idea is to log or write down your moods and negative thoughts to try and help change negative thought patterns.  For example, making an effort to not go over and over an upsetting incident, or your perceived shortcomings, will help. 

If you are currently taking anti-depressants, speak to your doctor if you experience increased depression during the winter months.  Together you can decide whether adjusting your dosage is called for. 

Getting outdoors in sunlight also helps.  Also, regular exercise, even if it’s a leisurely walk, has shown improvement of mood.  If weather is a factor in getting outside, walk the mall, go to your local recreation center or gym.  Or, setup a simple, inexpensive home gym with an exercise band, a few dumb bells and a pedlar exerciser. 

Maintain social activity, and talk with friends and family regularly.  Try to limit contact with those that bring your mood down, and engage more with those with positive attitudes. 

Resist the urge to overeat causing weight gain.  When eating out, ask for a to-go box and put half your meal in the box right away.  Avoid empty calorie foods such as candy and soda, and opt for fresh and lean foods. 

Of course you can always move south for the winter! 

Autumn begins September 22^nd, winter begins December 21^st, and spring begins March 20^th every year.  Make note of the seasonal calendars so you can prepare yourself and make sure you follow through with a plan to minimize SAD symptoms.

Source:  http://www.webmd.com/depression/winter-depression-treatment?page=2

How to Overcome Winter Depression

In North America, it is estimated that 50-60 percent of the population is affected by winter depression. This means about half of the people you know are depressed in the wintertime! Winter depression is also called Seasonal Affective Disorder and symptoms include mild depression, lack of motivation and low energy.

Seasonal depression is most common north and south of the equator. Since people living nearest the equator have enough daylight hours to avoid the triggering hormone imbalance that causes depression. If you don't get enough daylight, you produce quite a bit of melatonin, and melatonin is manufactured by the pineal gland which is very light-sensitive. The build up of melatonin makes you sleepy and in large doses, contributes to depression and saps your energy.

Light therapy is a great way to extend the “daylight hours” in your day. There are several devices on the market specifically for winter depression, or you can simply buy “grow” lights that are used for plants. Do not use standard fluorescent bulbs as they can have the opposite affect. Research shows that the best time for light therapy treatment is early in the morning. If you prefer natural light, open all shades in your home or office and make sure to get exposure from safer morning and late afternoon light. The trick is to expose your eyes to as much daylight as possible.

Other ways to aid in seasonal depression are:
* Stick to a daily routine. Go to bed and rise in the morning at the same time each day, if possible.
* Simply decide to not let weather affect your mood. You cannot change the weather, so simply accept it, and try to embrace the season.
* Improve your health by eating healthier foods and exercising regularly. Be sure to have home exercise routines in the event bad weather prevents a trip to the gym.
* Drink plenty of water. Dehydration occurs easily during winter too.
* Plan your day, make a list of what you want to accomplish and check things off as you complete them. This provides a sense of accomplishment.
* Avoid dark or depressing material. Read a lighter book, or avoid the news on days where you feel more depressed.
* Avoid alcohol because it is actually a depressant and can make symptoms worse.
* Treat yourself! Having something to look forward to creates anticipation and excitement. Plan a day trip, a day at the spa, a party, or the ever popular winter vacation.
* Get social. Reach out to friends and family on a regular basis. Simply chatting to someone daily and having a lunch or dinner date once a week can help you feel supported. Isolating yourself can only make things worse.

Of course if none of these suggestions work, and you feel overwhelmed, talk to a professional.

Sources: www.wellnessresources.com/tips/articles/cold_weather_mood; http://www.sparkpeople.com/resource/wellness_articles.asp?id=341