Beating the Winter Blues
In the northern hemisphere, winter is settling in. Over the past couple of months, daylight has dwindled, and many of us leave for work and return home in darkness. With the reduced sunlight, it is common for many of us to suffer from the winter blues, often referred to as Seasonal Affective Disorder (SAD). Some experts believe that the reduced sunlight interferes with messages to the hypothalmus which regulates many hormones within the brain. Others have suggested that it is a vestigial response to the changing of the seasons, related to the hibernation impulse in many mammals. Regardless of its origin, it is at the least a frustration, and at worst debilitating. Luckily, we have a good understanding of seasonal affective disorder, and know how to make it through this challenging time of year
Light Therapy
Lack of sunlight is believed to be at the heart of SAD. Sunlight regulates our daily rhythms, and helps synthesize necessary vitamins. For quite a while now, light lamps have been available to help replace the lost hours of sunlight during the winter months. It has been determined that light measuring 2500 lux is necessary to treat SAD. By comparison, sunlight is 32,000 lux minimum, with a max of 100,000 lux. Our indoor home and office lighting measures in at 50-400 lux, which explains why we feel so down in the winter. Commercial light therapy lamps are available that generate 5-10,000 lux, and are reasonably priced. Spending one to two hours a day under this kind of lighting will brighten your mood considerably.
Exercise
Regular exercise is recommended for those suffering from depression, so it only stands to reason that SAD sufferers would benefit as well. Exercise has been shown to be a better treatment for depression than medications, with a lower relapse rate. Physical activity boosts endorphins, one of the most powerful feel good hormones in our bodies, which results in a boost in mood. If you don’t like to exercise outdoors in the darkness of winter, consider joining a health club for the season, or even try an exercise video. It isn’t about getting it perfect, but just getting moving.
Maintain a Healthy Diet
Take a look at your plate. Is it covered in beige? Just like depression, SAD can lead to a craving for carbs. Since you are feeling down, you are just trying to give your body what it wants, but it is the worst diet for dealing with SAD. A healthy, balanced diet is important all year, but it can become especially important during the winter months if you are feeling down. Weight gain because of the consumption of comfort food is epidemic. Then, when we reach the spring, we look at ourselves and feel bad about the weight. Save your future self the disappointment, and focus on keeping a healthy diet in spite of your cravings.
Take Supplements
Taking cod liver oil has been shown to strengthen the immune system and protect against depression. It does this by boosting the level of vitamin D in your body. In the summer months, sunlight helps your body produce this important nutrient. Your body has about a 25 day supply of vitamin D, so once you get into the late fall and early winter, it has been significantly depleted. If you are concerned about the “fish burps”, that fishy taste and smell that can occur after taking cod liver oil, make sure to use enteric coated capsules. Drinking water, and taking them with food can also help.
Talk About It
Cognitive behavioral therapy as well as group therapy are helpful in coping with SAD. The therapy isn’t about dealing with any underlying psychological issues, but more about getting support in dealing with SAD itself. It isn’t enjoyable to feel down for three to four months of the year, and sometimes just knowing you are not alone can be helpful.
Unless you are able to move some place sunny for three months out of the year, it pays to try some of these methods of dealing with the winter blues. You don’t have to suffer in silence, and there isn’t anything wrong with the way you feel. It is a natural response to the reduced sunlight and often reduced activity that come with the winter season. Don’t sit around and hope to feel better, take action and know that you can feel better.
Hi Quint
Thanks for this timely article. I am struggling with a touch of SAD at the moment, myself. The best thing that I have found to help me is to try and distract myself. Keep working or playing, or relating with others. I find that if I wallow in my mood (when it is mostly daylight affected) then it intensifies. This is one of the only times that I try to ignore my emotions. If I give them the back seat, I find that sooner or later I will adjust and the new daylight hours won’t seem so bad after all.
Thanks
Tom
@Tom
I am glad to hear that you are taking positive action to manage the “winter blues”. Just sitting there feeling miserable is an awful way to spend a whole season.
When did you realize that SAD was an issue for you?