Preventing the Winter Blues
Posted on: October 6th, 2015
The winter blues may sound like a cliché, but it’s actually a real disorder that effects an estimated 20% of the population. The clinical name is Seasonal Affective Disorder (SAD) – a type of depression brought about by changes in seasons. For most people, SAD symptoms start in the late fall and persist until springtime.
The Mayo Clinic categorizes SAD as a “subtype of major depression,” and consequently symptoms of major depression may be part of SAD, including:
– Feeling depressed most of the day, nearly every day
– Feeling hopeless or worthless
– Having low energy
– Losing interest in activities you once enjoyed
– Having problems with sleeping
– Experiencing changes in your appetite or weight
– Feeling sluggish or agitated
– Having difficulty concentrating
– Having frequent thoughts of death or suicide
On a positive note, there are effective ways to combat the disorder, such as light therapy, dietary changes and regular exercise. The key is to plan ahead and implement some changes early in the season, because it’s much more challenging if you wait until December or January when symptoms are the most severe.
Consider purchasing a light box, which mimics natural light. Routine exposure to natural light is a critical part of well being. Experts recommend propping up the light box so it enters your eyes. Contrary to popular opinion, skin exposure is not the goal – the main benefit is achieved when light enters the eyes.
Diet and exercise are also excellent ways to diminish or neutralize SAD symptoms. Typically, people crave carbohydrates during the colder months of fall and winter, but research shows that it’s foods rich in vitamins B6 and B12 that can help ease mood disorders. Foods like avocados, sweet potatoes, fish and eggs have high levels of B6 and B12 and should be incorporated into the diet. And don’t discount the power of exercise. Thirty minutes of exercise 5-7 days a week can offer significant relief to those suffering with SAD. Create a plan that includes indoor exercise, because there will be times when it’s either too dark or too cold to exercise outdoors.
Despite their best efforts, some individuals will still experience SAD symptoms. These people should seek out the help of professionals who can offer other ways to bring relief. Contact Maureen Kritzer-Lange Psychotherapy at 973-313-1691 or info@maureenkritzerlange.com
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