Fighting the Winter Blues
Seasonal Affective Disorder (SAD), colloquially known as Winter Blues, is a temporary depressive period associated with the long fall and winter seasons. Around this time of the year as the weather cools and days grow shorter, for some it can be unpleasant to be outside, as opposed to summer. As a result, the lack of sun leaves some feeling sad with little to no energy. If you experience SAD, it is not uncommon for your appetite and sleep schedule to be altered, opting to sleep and eat more due to being indoors more frequently.
Wanting to isolate and watch movies while snacking all day can be a dream for most. But for some, it can lead to uncharted waters that form dangerous habits. Winter blues is not just the behavioral alteration of normal habits, but is proven to be a result of biochemical responses to the changing environment.
Melanin
The pigment responsible for our skin, eye and hair colors. Just as melanin protects from sunburn during warmer months, during colder months it prevents the leaking of the sunlight we absorb from our skin and eyes. Those with lighter eyes also absorb sunlight easier, but for those with darker eyes the decrease of sunlight can cause problems. For this reason it is important to spend time outdoors.
Serotonin
With less sunlight available, our bodies produce less vitamin D. Vitamin D is partly responsible for ‘activating’ serotonin, the happiness hormone produced in the brain. When serotonin levels drop, we experience mood imbalances and may find it difficult to fight depression.
Melatonin
Earlier nightfall and increasing night time lengths means melatonin is produced at a higher rate, making us sleepier. This is a natural occurrence in all creatures, most notably seen when bears hibernate through the winter. However since we don't hibernate, increasing melatonin levels can disrupt our daily internal clock known as the Circadian Rhythm.
With these imbalances present, it is important to recognize if you or a loved one are suffering from SAD.
Common Symptoms of SAD
Marked loss of interest in activities once enjoyed
Changes in appetite - craving snacks high in carbs
Change in sleep - sleeping too much but loss in energy
Reduced sex drive
Increase in restless activity (such as hand-wringing or pacing), or slowed movements and speech
Frequent crying
Trouble concentrating or decision making
Excessive consumption of alcohol or depressants
It can be easy to underestimate the Winter Blues as many symptoms can be disguised as temporary habits. But confronting them as soon as possible can help to get back on the right track.
Spending time outdoors
It can't be said enough, one of the best ways to fight SAD is to get outdoors. When the house starts to feel cramped, it's usually a tell-tale sign that you need to spread your legs and get some fresh air!
Social Activities
Along with the positives from getting fresh air is seeing fresh faces. Socializing with others prevents internal isolation. Try to meet up with friends or family once or twice a week over a meal or activity.
Exercise
One of the most effective remedies to SAD is to get moving. Exercising takes your mind off the present, or focuses it. With improving physical conditioning, serotonin levels rise as well.
Light Therapy
An unconventional but very popular method of fighting the Winter Blues is using Full Spectrum Light Therapy (FSLT), which involves staring into a box of light for a designated time. What this does is allow the photoreceptors in your eyes to experience the light they would be missing out from the lack of natural sunlight, stimulating your serotonin and dopamine.
As wonderful as winter and fall can be, we recognize that they can also be difficult on mental health. Should you, our reader and family, ever feel the weight of the Winter Blues now or any time of the year, reach out to us at vitameacompany@gmail.com and let's beat it together. Listed below are some hotline outreach numbers that provide free, 24/7 assistance:
Suicide Prevention: Dial 988
CRISIS: Text BRAVE to 741741
National Suicide Prevention Hotline: 1-800-273-8255
References:
Mayo Staff Clinic. “Seasonal Affective Disorder (SAD).” Mayo Clinic, Mayo Foundation for Medical Education and Research, 14 Dec. 2021, https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651.
“Shining a Light on Winter Depression.” Harvard Health, 1 Nov. 2019, https://www.health.harvard.edu/mind-and-mood/shining-a-light-on-winter-depression.
“Seasonal Depression (Seasonal Affective Disorder).” Cleveland Clinic, 10 Apr. 2022, https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression.
