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 22nd, winter begins December 21st, and
spring begins March 20th 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
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