Clocks have been turned back for daylight saving. We observe the days are getting shorter and colder. When we transition into darker months starting late autumn until sunnier days in spring, some people feel down, irritated, low on energy levels, or suffer from symptoms of depression. Do you or does someone close to you suffer from the winter blues? The medical name of this depression is Seasonal Affective Disorder (SAD).
Causes:
Biological clock: Light plays an important part in regulating the internal biological clock (circadian rhythm). Many functions in our body like the sleep cycle are controlled by light.
Serotonin levels: Serotonin regulates our mood and helps one remain calm and focused. Shorter daylight hours could cause serotonin levels to drop and trigger winter depression.
Melatonin levels: Melatonin is responsible for helping us sleep. The production level of sleep hormone, melatonin is higher during shorter dark days in SAD suffers which affects the sleep cycle.
To help cope with SAD symptoms you could take these steps:
Exposure to light – Lack of light plays a major role in this condition. So, the best way to deal with this situation is by getting as much daylight as possible. Make your environment brighter by letting the sunlight in: open the blinds, trim the branches of the trees. Sitting closer to bright windows can help lift your mood. Light therapy or photo light therapy is another treatment, which involves exposure to artificial light. It is simple, effective and has little side effects.
Keep active – Outdoor activities and sports is benefitial if you are suffering from SAD. Taking walks in the middle of the day are another effective way to beat the winter blues. You could plan outdoor winter exercises with friends like ice-skating, hiking or indoor fun activities involving crafts and games. Being fit and socialising definitely gives you a boost.
Healthy diet – Eating healthy is vitally important during winter blues. Don’t give in to the craving for sugar and carbohydrate-rich food which may get stronger around this time of the year. Instead, choose food which will positively influence your mood. Make a hearty wholesome meal that will increase your energy. Incorporate foods with a high amount of lean protein, Omega 3 fatty acids, berries, leafy greens, etc.
Seek professional help – If you are unable to beat the blues you may ask your doctor for best treatment option. Make sure to clearly state symptoms or any other physical or mental health conditions during your appointment. Psychotherapy, specialising in cognitive behavioral therapy is another option to treat SAD.
If the onset of the cold season is triggering in you the winter blues, then don’t second guess your impressions. Start taking these simple precautionary measures to gently shake the blues away with a little self-care.
Sources:
https://www.nhs.uk/conditions/stress-anxiety-depression/winter-blues-sad/
https://www.sleepfoundation.org/articles/how-moms-can-fight-seasonal-affective-disorder
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651