Having the winter blues is not a myth, it’s a very real struggle for some. That week in January was getting close to a struggle for me with the winter weather. After about 48 hours, I was completely over the snow, ice, cold and school closings. Thank goodness that was followed by some sunshine and warmth.
So, what is winter blues and why do I feel this way during this time of the year? The term for this condition is Seasonal Affective Disorder, better known as SAD. Yes, it’s a mental health disorder. SAD is a type depression that occurs the same season each year, most often in the winter months. According to WebMD, anyone can develop SAD, but it’s more common in women and people who live far from the equator, where winter daylight hours are very short. People between the ages of 15 and 55 are more likely to develop SAD, but research shows that your risk of developing this disorder for the first time goes down as you age. People who have a close relative with SAD may be more prone to developing the disorder. Also, people who have a diagnosis of another type of mood related disorder, such as, depression or Bipolar Disorder may be at more risk of developing SAD.
According the National Institute for Mental Health (NIMH), the causes of SAD are unknown, but research has found some biological clues. The research shows that people with SAD may have trouble regulating Serotonin, which is one of the key neurotransmitters involved in mood regulation. Another theory is that people with SAD may overproduce the hormone Melatonin and/or produce less Vitamin D.
Symptoms of the winter pattern of SAD include having low energy, hypersomnia, over eating, weight gain, cravings for carbohydrates including sugar, and social withdrawal and simply feeling like you want to hibernate (NIMH).
What can you do if you live with this type of depression? Here are 9 simple tools you can use to beat the winter blues:
- Light therapy has been proven highly effective. Using 60 to 100 watt LED light bulbs throughout your home is one way you can brighten you day. Another tool is to get a light box. Doctors recommend sitting near the light box for 30 minutes each morning.
- Get outside during day light hours. Even if it’s cold, taking a quick walk around the block to soak in the natural sunlight can really make a difference.
- Limit your sugar intake and eat more complex carbohydrates instead of over-consuming simple carbohydrates.
- Become more social. Force yourself to do the opposite of what you depression tells you to do. When you depression says, ‘Get under those covers and just go to sleep or lie on your couch’. Talk back and say… ‘No I’m going out with friends tonight’.
- Make your bed up every day. This may sound a little odd but according to Jessica Misener, Deputy Editorial Director with buzfeed.com, making your bed may prevent you from getting back into it.
- Exercise 3-4 hours a week. Exercise increases your mood-enhancing endorphins and neurotransmitters such dopamine, norepinephrine, and Exercise is one of the most natural ways to decrease depression.
- Practice good sleep hygiene. Don’t spend all day in the bed. Try to ensure that you are going to bed and waking up at the same time each day; even on the weekends.
- Limit your caffeine Intake. Soda with caffeine and over indulgence in coffee and tea can spike your insulin level and drop your blood sugar levels, which may contribute to fatigue.
- Seek counseling and/or seek medication therapy. Research shows that a combination of psychotherapy and antidepressant medication is highly effective in treating any form of depression, including SAD.
If you just can’t seem to beat the winter blues and need some assistance, let Methodist Healthcare EAP help. We are here for you. You can schedule your free confidential assessment by calling 901-683-5658. We would love to assist you and your household members with Seasonal Affective Disorder or any other concerns. You don’t have to do it alone.
Margarite Rogers, is a Licensed Clinical Social Worker and Substance Abuse Professional with nearly a decade of experience in the field of mental health. She received her Master’s degree in Social Work from University of Tennessee in 2008.