Health and Wellness Tips
Winter Blues
For some, the changing of the leaves and the cooler temperatures are the best time of the year. For others, this beautiful season is the beginning of the winter blues or something called Seasonal Affective Disorder (SAD). The sun sets earlier and we spend more time indoors.
People with the winter blues or SAD sometimes feel low on energy; feel fatigued and irritable, be less productive at work, and lose interest in sex. Even getting out of bed to begin their morning may be more of a hassle during the late Fall and Winter season. They may feel down in the dumps for no particular reason.
Questions to Consider
- Do you find yourself feeling like you are trudging through life?
- Are you sleeping more than usual?
- Are you eating more than usual, particularly sweets and starches?
People with winter blues can usually cope without difficulty. However, individuals with SAD feel more depressed. They may feel hopeless, helpless, have lowered self-esteem, and have greater difficulty concentrating and staying focused.
Could you have SAD? This following is the general definition of SAD according to the Diagnostic and Statistical Manual of Mental Disorders.
If you have had winter depression for at least two years, alternating with nondepressed periods during the spring and summer; at least one disabling depressive episode; no other major psychiatric disorder; and no other possible explanation for the mood change.
If you think you may have SAD - seek help from mental health providers, such as, a psychologist or psychiatrist, mental health counselor/therapist, etc.
The following suggestions may assist persons who experience mild forms of "winter blues" depression during the coming months.
- Keep busy - do things that are enjoyable regardless of the season. Involve yourself with indoor and outdoor hobbies and interests. Get as much fresh air and sunlight as possible.
- Maintain a normal sleep schedule - keep your body on a normal sleep schedule throughout the year. Don't sleep more during the winter, even if you feel more fatigued. Increasing activities, such as walking, can help to reduce fatigue by improving your stamina.
- Eat well-balanced meals - you may be craving carbohydrates, but don't forget proteins, fruits, vegetables, and whole grains. Your mind and body are partners in this process.
- Keep the lights on in your home - staying in dim lighting may add to your feeling of depression and increase your desire to withdraw from family and friends. Keep bushes around your windows trimmed to allow light to come inside. Open the window curtains. Use bright colors on walls and upholstery
- Try taking a winter vacation - choose a sunny location.
- Develop a personal plan of action - to help yourself maximize the opportunities to enjoy the beauty of the Fall and Winter seasons.
For more information about Seasonal Affective Disorder go http://www.mentalhealthamerica.net/go/sad
