Don’t be SAD this winter
Another winter is about to open the door and cross the threshold to stay with us awhile. If that thought causes you to groan and look forward to hibernating because you tend to feel depressed when it’s cold and dark, you may have symptoms of Seasonal Affective Disorder (SAD).
The good news is that if you have that overwhelming feeling of a pervasive low mood and lack of drive and energy in the cold months it doesn’t typically signify anything traumatic—SAD can be managed—and you can enjoy the special and majestic magic that winter brings.
According to the Mayo Clinic, symptoms of SAD tend to arise in concert with the earlier darkness, and the symptoms begin mildly growing more severe as the season intensifies.
Several sources, including the Mayo Clinic, have identified several symptoms of SAD:
· Feeling listless, down most of the day for several consecutive days
· Losing interest in activities you tend to enjoy or embrace
· Feeling sluggish and having low energy
· Oversleeping and the desire to stay in bed
· Experiencing carbohydrate cravings, overeating and weight gain
· Having difficulty concentrating, brain fog
More women tend to experience SAD. Research has shown that the global annual percentage of depression was 5.5% of women and 3.2% of men—amounting to a 1.7-times greater incidence.1 Approximately 10 million Americans experience SAD each year, according to Health Research Funding.
People who tend to have SAD are sensitive to the shorter days marked by less sunshine. According to Johns Hopkins Medicine, melatonin, the sleep hormone, may be partially to blame in that the body produces more melatonin when it is dark. Also, some research has shown that in individuals who experience SAD, there is a reduction in serotonin, which is known as the “feel good” hormone that regulates mood; the lower the serotonin, the lower the mood. Researchers say that sunlight controls the amounts of precursors that help maintain normal serotonin levels, but in people with SAD, this regulation is dysfunctional, resulting in reduced serotonin production in the winter.
SAD is reflective of the body’s natural sleep-wake rhythm that is off kilter. Altered melatonin and serotonin, as neurohormones that help ensure the rhythm is stable, disrupt that rhythm, causing mood, sleep and behavior changes as a result of the inability to adjust smoothly to the seasonal dwindling daylight.
Further, low circulating vitamin D can have a hand in SAD symptoms, as serotonin activity is partially dependent upon this vitamin (also called the “sunshine” vitamin). Cold and dark days tend to keep people inside, away from the sunlight that triggers the body’s production of vitamin D.
Taking happy steps
There are several things you can do if you are prone to winter blues—mild to moderate symptoms of SAD.† Because let’s face it—you don’t have to be clinically diagnosed with SAD to feel a bit of the melancholia and listlessness that the early curtain of darkness can bring down with it.
Although it may be tempting to withdraw into a pillow-and-comforter fort, stay engaged with others, and the world. There is no set amount of time, but ideally, you want to remain as balanced with work, social, and downtime as possible.
Walking and moving: Exercising generates feel-good endorphins, but if you aren’t inclined to workout exhaustively in the gym or court, bundling up and taking a brisk walk around the neighborhood or in a park will help you feel a little bit better. And you can still obtain sunrays through the clouds to help your body produce vitamin D. Deep breaths of cool, crisp air just feels so cleansing and energizing, and go a long way to tear down cobwebs of sluggishness.
Light therapy: Light therapy does not have to be a major expense. An expert from the Center for Environmental Therapeutics (CET) says that quality light boxes can be obtained for about $200 and will be on par of those used in studies. A typical tanning lamp or bed does not provide the type of light shown to work; in fact, the light box should filter out UV rays. CET also recommends a light box that provides 10,000 lux of light and to sit in front of it for about 30 minutes after waking up in the morning. This can also be done in late afternoons around sunset.
A note of caution, individuals with bipolar disorder and certain eye or skin conditions should only use light therapy under a physician’s care. Before starting light therapy, consult your health care provider.
Reading and hobbies: Immersing yourself in an activity you enjoy will chase away the doldrums, even if it is a little harder to get into the swing of it. Once your brain and your hands become occupied in building and creating (or simply reading, using your imagination) gives you something appealing to focus on. And when involved in a book or a project, don’t think ahead to finishing—simply pay attention on the story unfolding or the current task at hand.
Alter your surroundings: Redecorating or moving around your furniture can give you a sense of a fresh perspective. Make it a mission to find a piece of art or the perfect houseplant (or both) to revive your personal and professional atmospheres.
Practice mindfulness: Learning to meditate and related mindfulness practices allow for you to be more flexible in pushing yourself out of the seasonal funk. Like a muscle that becomes stronger after consistent repetitive use, it becomes easier to lighten the winter blues.
Monitor your diet: Carbohydrate “comfort foods” feel so good when it’s frigid and dark but too much especially without exercise will lead to weight gain, which itself is a depression instigator. No need to be spartan, however, but in moderation. Eating a nutritious and well-balanced diet, or keeping calories at just under 2,000 a day, will help you keep your weight in a reasonable range.
Reduce alcohol intake: It may sound like a bummer, but alcohol is a depressant, despite the first feeling of relaxed jolliness. The more you drink the more your mood will crash. Again, moderation here is the key. One glass of wine, one cocktail—sip slowly and savor.
Take an energy supplement: A natural supplement, such as an herb called Alpinia galanga, helps support mental alertness and focus—the antithesis of the brain lethargy that characterizes the winter blues. Alpinia galanga from enXtra, has been shown to support mental energy for up to five hours—perfect for a winter workday!
Recognizing the symptoms of SAD and knowing how to counteract them can help get you through the remainder of autumn and winter.
OmniTrivia: The coldest temperature ever recorded in the US was minus 70 degrees at Rogers Pass, Montana on January 20, 1954. (Source)
† If you experience symptoms of SAD, it is best to consult your health care professional.
1 Albert, J Psychiatry Neurosci. 2015 Jul; 40(4): 219–221