Winter Blues: Seasonal Affective Disorder

Break out the boots, jackets, and scarves, because we’ve officially hit fall here in the midwest. There’s a very familiar chill in the air, and our days are getting noticeably shorter. For some, this time of year brings an inner warmth that means cozying up at home, making soups, and lighting fireplaces or candles. For others, it can be a dreadful few months. It is not uncommon to experience some increase in fatigue during the winter months. While scientists are still looking for an exact cause, many believe the decrease in exposure to UV, and the impact more darkness has on our circadian rhythms (sleep cycles), can lead to altered sleep schedules, and lowered levels of vitamin D, which can give you that sluggish feeling. But how do you get out of your funk when winter hasn’t even started yet?

It may seem obvious, but getting more natural light is number one. This can be a challenge, especially for those who work during the few daylight hours we have, so if your daylight is spent in the office, therapy lights can be a great alternative. Even 15 to 30 minutes a day in front of these special lights can leave an impact. But if you are able, try getting outside, let your body and your brain take in more sunlight. Exercise is incredibly important as well. It’s easy to stay in your warm bed longer in the morning, or to curl up on the couch under a blanket after work, but moving your body (any time of the year) can have a strong impact on your mood. Even better, do it with a friend! Socializing, especially during the months when many tend to hibernate, is also beneficial. And finally, watch your diet. Colder weather and comfort foods go hand in hand, but losing out on those vitamins and minerals in natural and whole foods can also lead to an increase in feelings of depression. So if you notice your mood tends to drop with the temps, try to get more light, move your body, spend time with friends, and eat your veggies! winter

Of course, if you are experiencing feelings of sadness or depression, loss of interest in previously enjoyable activities, increased need for sleep, change in appetite, or are having thoughts of suicide, talk to your doctor or your therapist about your symptoms. Therapy and medication can also be very helpful in improving overall mood, regardless of the time of year! winter

Written by Elise Browne, MS, LAMFT

Resources: winter

Parekh, Ranna, M.D., M.P.H. (2017, January). Seasonal Affective Disorder. American Psychiatric Association. https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder

Wehrenberg, Margaret, Psy.D. (2014, Nov 10).  Seasonal Affective Disorder: Tips to Overcome the Disorder. Psychology Today. https://www.psychologytoday.com/us/blog/depression-management-techniques/201411/seasonal-affective-disorder-tips-overcome-the-disorder

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