Beating The Winter Blues

For some, winter symbolizes a time to wrap up in a favorite warm blanket, catch up on reading, visit their favorite winter vacation spot, or anticipate the first chance to go sledding. For others, winter is a dreaded season filled with sadness, lethargy, anxiety, and despair.  

In the winter months, many experience a form of clinical depression called Seasonal Affective Disorder or SAD. Dr. Michael Terman, director of the Center for Light Treatment and Biological Rhythms in New York, reported that: 

• 5% of the population experience severe SAD.

• 14% of the population experience a milder form or the 'winter blues.'

• 25% experience one or two symptoms but remain highly functional during the fall and winter months.

Symptoms

• Lethargy

• Weight gain (craving carbohydrates)

• Withdrawal from social and professional connections

• Decreased libido

• Disturbed sleeping patterns

• Decreased concentration

• Mood change

• Tiredness

• Depression

• Anxiety

Causes

Although the specific cause of SAD is not known, it is speculated that genetic makeup, age, and your body's chemical makeup all play a factor. According to the Mayo Clinic, the reduction of sunlight can cause a drop in melatonin and serotonin levels, leading to depression. 

People with SAD are more likely to have family members who experience the same symptoms. Some evidence even suggests that people who live in higher latitudes have a greater occurrence of this disorder.

Treatment

Light therapy is frequently used to treat SAD. Light therapy mimics the light we receive from the sun and therefore improves our mood. Treatment involves sitting a few feet in front of a specialized light therapy box. The box is designed to reduce harmful UV rays. Light therapy is the most widely used form of treatment for SAD and has few side effects.  

Prescription drugs are also used to treat severe symptoms of SAD. Doctors prescribe antidepressants or other psychiatric medications as needed. Doctors usually recommend that the patient start medications before the signs of SAD start and extend use beyond the time frame the symptoms typically dissipate. Have medications closely monitored for side effects and ensure that the prescribed medication type is working properly.

Psychotherapy is also used to treat SAD. Therapy can help identify negative thoughts and behaviors that are contributing to the feelings of anxiety and depression. It can also teach valuable strategies and tips to manage and cope with SAD symptoms. 

Tips for Beating the Winter Blues

• Make sure that you eat healthy foods consisting of a least five servings of fruits and vegetables per day.

• Get the proper amount of rest, between seven to nine hours of sleep a night. Too much or too little sleep can make you feel worse.

• Stick to an exercise program. Exercise releases endorphins that naturally improve our mood.

• Make an appointment to see your doctor and have your Vitamin D levels checked. Low Vitamin D levels are common in the winter months and can cause lethargy and an increase in anxiety and depression.

• Take a vacation to a tropical or sunny location in the winter months and take in the sun.

• Be sure not to isolate yourself. Try to stay connected to supportive people and express your feelings.

• Get outdoors as much as possible. While at work, consider taking a break outdoors to get some sun. This is especially important if you work in an office without windows or working at home.

• Implement a personal stress management program. Unmanaged stress has a way of turning into depression and anxiety.

• Set up your home environment to allow sunlight to enter. Open the blinds and curtains during the day. Consider trimming trees that may be blocking the natural light.

• Seek counseling if you feel like you can't shake the winter blues. You don't have to go through this challenging time alone.

May you not only survive but also thrive this winter season.

All my love,

Danielle ❤️