Blog

by Erica V. Strasser, MS

Winter is here. The dread of winter seems to plague many of us who live in an area where we experience all four seasons. Feelings of having the winter blues or a bad case of the doldrums especially during the late fall through early spring is actually quite common. Seasonal Affective Disorder (SAD) presents specifically in late fall through early spring and bring about various symptoms that make us feel not like our best selves.

Symptoms for SAD begin and end at the same time every year. Winter onset of SAD resembles these symptoms:

• Feeling sad or down the majority of the day or nearly every day
• Losing interest in regular activities
• Having low energy and feeling slow
• Sleep health is compromised with too much or too little sleep
• Cravings for carbs or overeating, leading to weight gain
• Difficulty concentrating
• Difficulty managing emotions

Winter is the culprit here, but why?
Lack of sunlight is the main cause for seasonal affective disorder. When we lack direct sunlight, our circadian rhythm (our sleep and wake schedule) is disrupted. Another suggested reason is a change in our brain’s serotonin levels. Serotonin is one of our “happy” chemicals in the brain. Reduced sunlight can reduce serotonin levels which can trigger depressed mood and increase anxiety. Lastly, melatonin levels become compromised when the seasons change and we receive less natural light. A decrease in melatonin will affect our regular sleep routine and our mood.

So what can we do to combat symptoms of SAD? Aside from hibernation on a warm and sunny tropical island for three months, we can find alternative methods to keep our brains as sharp as possible during the grueling cold winter season. Here are some suggestions:

• Stay active! Continue to keep the body moving throughout these tough months. Layer up to go
  for that run, walk, or snowy hike. Try winter sports such as skiing, snowboarding, or ice skating!
• Get some sun! A sunny day this time of year are few and far between, but try to catch a glimpse
  of that gorgeous glow by stepping outside or standing near a sunlit window.
• Light therapy lamps. They work!
• Hydrate with water or electrolytes as much as possible. When we feel thirsty that means we are
  already dehydrated. Dehydration can replicate feelings of sluggishness, headaches, irritability,
  and tiredness similar to the symptoms of SAD.
• Talk with a counselor or therapist. Mental health professionals can provide coping skills and
  techniques through psychotherapy that will assist and guide us in the right direction as we
  navigate through the winter months.

Remember that all season will eventually come to an end. Bright, sunny, and warm days are ahead, so hang in there!