Are You Dreading the Winter Blues?
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As summer comes to an end and cooler months are right around the corner, you might be noticing some dread, or perhaps anxiety, showing up in anticipation of the colder, darker months ahead. I often hear in my practice, “I love the Fall, but I hate what comes after it.”
For many, winter months can feel long. Some might even describe them as ‘lifeless’. For many around the world, the hours of sunlight are reduced, the weather is uncomfortably cold, landscapes change and feel more bare, and the weather may create a sense of isolation or loneliness. Could you be experiencing the “winter blues” or could it be SAD (Seasonal Affective Disorder)?
Seasonal Affective Disorder is a type of depression that is related to the change in seasons. Many people with SAD notice their symptoms of lower energy, moodiness, sadness, and anxiety beginning in the Fall months and persisting until the Spring. Once Spring and Summer arrive, most people with SAD report a reduction in symptoms and an increase in happiness, motivation, and energy.
Common SAD Symptoms
Feeling sad, listless, down most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy/feeling sluggish
Feeling hopeless, worthless, guilty
Difficulty concentrating
Oversleeping
Experiencing carbohydrate cravings, overeating, weight gain
Having thoughts of not wanting to live
Unfortunately, we cannot be like bears and hibernate all winter. We have lives and responsibilities to tend to, so here are some ways to prevent SAD from taking the reins. Think proactively - what can you do preventatively before the seasons change:
PREVENTATIVE TIPS TO OFFSET SEASONAL AFFECTIVE DEPRESSION
Take vitamin D. The best source of Vitamin D is from direct sunlight, but most of us are not able to get this during the winter months. Be mindful about eating Vitamin D-rich foods such as egg yolks, cheese, liver, mushrooms, or fatty fish. Find a supplement (Vitmain D3 with K2 for absorption) or choose Vitamin D fortified foods. ** Before starting any new vitamins/supplements, please consult with your doctor. **
Schedule a sunny trip. If you’re able to, pre-plan a sun-filled vacation during the winter months. Not only will this give you a boost, it will be a great thing to look forward to during the harder months.
Spend time with others. Staying social is quite important, but not always as easy during the winter months. Schedule time with family and friends. Don’t wait until you’re feeling low to make plans reactively - schedule things ahead of time so that you don’t run the risk of losing motivation, flaking out, or getting too comfortable in isolation. Make plans, put them on the calendar early.
Light therapy. Otherwise known as ‘phototherapy’, buying a light box and using it during Fall/Winter months can mimic the effects of outdoor light.
Find a sauna. I always recommend finding a sauna to use not only for detoxification purposes, but for warmth and increased circulation during SAD-prone months.
Exercise. Whether you choose to embrace the weather changes and exercise outside or whether you prefer to hit the gym or do workouts in your home, just stay active. Anxiety and depression have energy that NEEDS to move. Neglecting exercise during these months will only enhance the discomfort you are feeling, so get moving.
Find a new hobby. Use the winter months to learn something new. Keeping your mind engaged and finding ‘newness’ in something helps us to feel alive and purpose=filled. Is there something you’ve been thinking you’d like to learn, create, or explore but haven’t dedicated the time to doing so? Start making plans to tackle that new activity this year!
Talk Therapy. Therapy is a wonderful way to care for yourself. Just having the space and time to talk about anything and everything you’re experiencing with someone who cares about you should increase your sense of wellbeing. You’re not alone and with the right therapist, you will find ways to navigate the more challenging seasons of your life.
Medication. For some, medication may be an option. If you’ve tried natural remedies and haven’t experienced relief, consider consulting with your doctor about medication options.
If you believe you struggle with seasonal depression or mood changes, take steps now to start feeling better later. Remember, you’re not alone in how you’re feeling. Seek help regularly and stay consistent in your efforts using the tips above and I believe you will notice an easier time getting through the months ahead than perhaps you’ve experienced in the past.