Seasonal Affective Disorder: Combating the Winter Blahs

Now that the gifts are unwrapped, the decorations are packed away, and the glitz and glamour of ringing in the New Year have passed, are you finding it hard to maintain the energy, motivation, and spirit of the holiday festivities? The changing of the seasons and the shorter days can trigger anxiety, decreased energy, and depression. This is especially true in Michigan when winter brings a blanket of thick clouds and a bitter cold that can sometimes take your breath away. This change in mood and energy may be a sign of Seasonal Affective Disorder (SAD). Seasonal Affective Disorder is a mood disorder in which normally mentally healthy people experience bouts of depression relative to seasonal variations of light. These symptoms usually peak December thru February.

According to Psychology Today, approximately 10 million Americans are affected by SAD. Although both genders experience SAD, it is more common in women than men, and individuals at any age can experience symptomology. Mental Health America list symptoms of SAD including: depression, anxiety, mood changes, sleep problems, lethargy, overeating, social problems, and sexual problems. Because everybody is affected differently, finding a remedy for SAD may vary. Considering the long winters that mid-Michigan can sometimes endure, here are some remedies you can try to help combat the winter blahs.

Get Outside

In Michigan, we have to be grateful for any sunshine we can get in the middle of winter. When it happens, make sure to take advantage of it. Get outside and soak in as much natural sunlight and vitamin D as possible.

Step into the Light

If the weather permits you from going outside, consider investing in a light box. This broad spectrum light helps to elevate your serotonin levels, thus resetting your circadian rhythm to a spring/summer schedule. The light also helps to combat malaise and helps in regaining focus.

Keep Active

Research has indicated that daily exercise could be as helpful as light treatment for coping with the winter blahs. Exercise allows your brain to release those “happy hormones”, endorphins, in effort to cope with the winter blahs. If trapped inside, turn on some feel good music and dance your way to feeling good. If the great outdoors beckons, embrace the season! Engage in a snowball fight or making a snowman. Switching up your routine will also keep you motivated and your spirits elevated.

Eat Healthy

What and when you eat can influence your mood and energy levels. Staying away from sweets and incorporating more complex carbohydrates in your diet will nourish your body and stop you from putting on unwanted weight over the winter. Winter is a good time of year to experiment with healthy recipes. Put on that chef’s hat and send out invitations to friends and family. Creating opportunities to socialize and creating new rituals is also good for mental health and warding off those winter blahs.

Talk it Through

Whether it’s a significant other, family, good friend, or professional, talking about what you’re experiencing can be a healthy remedy. Talking about what’s happening keeps you from bottling up emotions, can normalize what you are experiencing and make it seem less overwhelming, and can help you get an objective perspective, gain clarity, and reduce self-judgment.

How do you know if what you are experiencing is “normal” and will pass with time or if it is something for which you should seek professional help?

Keep a journal or log. Track what is happening in your life so that you can recognize patterns. Are your feelings intensifying, lasting longer, or affecting your life differently? Is it getting harder to rebound or escape from negative emotions that are becoming too debilitative?

Trust your instincts. We all have those days when life leaves us feeling a little discouraged and feeling negative, but be cognizant of moments that send your life into a tailspin. If something doesn’t feel right or you are feeling out of sorts, listen to that internal wisdom and take action.

Educate yourself. I am not a doctor and neither is Google, but there are plenty of resources and research available to get information on SAD and knowing how and when to seek guidance. If it’s you or for someone you love, it’s important to have background knowledge and guidance to help restore balance, mood, and energy.

As always, if you need guidance or answers, please feel free to contact CAYA and we can help find a solution that’s right for you.

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