Category: <span>SAD</span>

Depression Mental Wellness SAD By Beth Church 0 Comments

Beyond the Winter Blues: What is Seasonal Affective Disorder and How can we Fight It?

 

Written by Sarah Engels: MS, TLLP

The winter months can be tough. The colder weather and shorter days can make normal tasks feel extra difficult during this time. Many people feel like they are running on empty or they might have a hard time participating in the activities they normally enjoy. It could seem even harder to focus on work we need to get done. These all can be symptoms of  Seasonal Affective Disorder (SAD), a more intense version of the “Winter Blues,” that can impact our functioning this time of year.

Understanding Seasonal Affective Disorder

Seasonal Affective Disorder is a type of depression that is associated with the season, most commonly winter. It’s very biologically driven, associated with changes in our brains and bodies that occur during winter. Individuals with SAD often experience the onset of symptoms during the fall, as days get shorter and there is less sunlight. The shortening of days and lack of sunlight impact parts of the brain that affect our “sleep-wake cycle”, or circadian rhythm, and our mood. Researchers have even found that levels of melatonin, a hormone associated with our sleep patterns, are associated with SAD symptoms.

Seasonal Affective Disorder, just like other depressive disorders, manifests in a variety of ways, so individuals’ symptoms  may vary. Some of the symptoms of SAD include excessive tiredness, increased anxiety and feelings of guilt/hopelessness, decreased ability to focus, social withdrawal and loss of interest in activities you might normally enjoy. Depression is not just sadness that comes and goes, but rather, a shift in overall mood and functioning, which can even include feeling low to no emotion. And just like other forms of depression, SAD can occur on its own, or be triggered by other life events or stressors. .

5 Ways to Combat the Winter Blues

There are many things you can do on your own to help fight off the winter blues or SAD. It all starts by encouraging mental wellness and mindfulness during these tough times.

1. Keep Engaging in Activities You Normally Enjoy

When dealing with depressive symptoms, it can be very easy to avoid participating in our regular activities. To combat SAD, we have to go against our instincts to hibernate and continue to participate and engage in the activities that normally bring us joy. This allows us to counter social withdraw and isolation, and continue to push positive neurochemicals such as endorphins, oxytocin and dopamine.

2. Take Care of Your Physical Wellness

There is a direct link between physical and mental wellness. When our bodies feel good, it helps our minds feel good too. So as the season hits hard, it is important to address both. Some ways to address your physical wellness are eating healthy, well-balanced meals, decreasing use of alcohol and drugs (yes! Including caffeine!), exercising for at least twenty minutes each day, and getting enough sleep. Be sure to attend regular check ups with your primary care physician and follow their recommendations as well.

3. Take Advantage of the Sun When You Can

We feel happier and more focused when we are able to get consistent sunlight, as the sun impacts the parts of the brain that control our mood and circadian rhythm. It is especially helpful to get sun when you wake up in the morning, as this is a great way to jumpstart your body and your day. It can be as simple as a short walk outside in the morning that will leave you feeling more energized and ready for the day. If you see the sun peak out – try to spend time outside or by a bright window.  Physicians even prescribe special lights that mimic sunlight (without the skin damage) for SAD patients… ask your primary provider if you think this might benefit you.

4. Talk to Your Family and Friends: You Are Not Alone!

Depression and the winter blues can make us feel very isolated, and often we will isolate ourselves when we are feeling down. Connecting with friends and maintaining an active social life can decrease our risk for social isolation and encourage positive communication. Friends and family want to help us when we are feeling down, but they are not mind readers! By communicating how we are feeling with friends, we are able to receive the social support we need.

5. Seek Treatment As Needed

Don’t wait until things get bad to seek help. If you or a loved one are experiencing symptoms of seasonal affective disorder for a prolonged period of time, reach out to a professional for help. It is better to seek help before crises come up so that we are equipped with the tools to handle hard times before they happen.

Conclusion

Depression is not something we can ‘just snap out of.’ It takes time and effort, and eventually day by day, we begin to feel better. There is relief and there is hope. Reach out today if you or a loved one are experiencing symptoms of Seasonal Affective Disorder and would like to begin treatment.

Child Wellness Depression Mental Wellness SAD Uncategorized By Beth Church 0 Comments

Keeping Away the Winter Blues

Written by: Jessi Beatty, PhD, LP

Now that the days are getting shorter, colder, and the sun is shining less, sadness may creep into our daily mood more often. In fact, it’s not uncommon for many of us to begin to feel ‘the winter blues’ this time of year.

However, some experience more intense feelings known as Seasonal Affective Disorder, SAD.  This is a form of depression that lasts for a specific season of the year, typically the winter months, and goes away the rest of the year. During this time a person may experience the following symptoms: loss of interest in activities they typically enjoy, feeling sad most of the day, feeling easily fatigued, having trouble sleeping or sleeping too much, and/or increased feelings of hopelessness or guilt.  If your winter blues are more intense, like described above, and have occurred for at least two winters, you may have SAD. There is research supporting treatment for SAD, so be sure to reach out to us if your winter blues have reached this level of intensity, we are happy to explain more and want to help.

To help combat the winter blues or SAD, the following research supported tips can help:

1. Get as much sun as possible

Exposure to less sunlight is one reason this season can be especially hard on us. Sunlight is known to affect areas of the brain that regulate mood and the sleep-wake cycle, as well as memory functioning. We feel happier and more ‘mentally sharp’ when we are getting consistent sunlight. One effective strategy to keep away the winter blues is to try to get sunlight shortly after you wake up.  You can sit by the window while you eat breakfast or open the curtains and blinds after you wake up. Winter outdoor activities and sports can also help us get our daily allotment of rays. Even just a 15 minute walk has a positive impact on mood. Also, many people use a light therapy box to mimic outdoor light. This type of light may cause a chemical change in the brain that lifts your mood and helps decrease the feelings of tiredness and sleeping too much. Typically, a person using light therapy will sit in front of the light box first thing in the morning for a short period of time.  Before deciding to start light therapy, it’s best to talk with your health care provider first. 

2. Keep active and moving

Physical movement helps our brain produce neurotransmitters that support positive mood. However, as it gets chilly, our physical activity often reduces. As mentioned above, there are plenty of winter activities that can keep you active. Walking or hiking to take in the fall colors or snow-covered trees, skiing, ice skating, or snowshoeing are all great winter activities in Michigan. If being active in the cold isn’t your thing, there are plenty of opportunities for indoor activities: look for sports teams at your local community center, get a gym membership, start practicing yoga, or take a dance class. Any way to get exercise and keep your body moving will help destress and increase your endorphins for a boost of positive feelings.

3. Maintain connections and social support

Research indicates relationships with good communication, shared experiences and regular time spent together positively impact our moods and can make it less likely for the winter blues to turn into depression for you or your children. During the winter months it’s not uncommon to want to stay in and be less active. However, that can make us feel more isolated and make us feel even more down.  Plan outings 15-60 days out to ensure you don’t isolate. Keep up with friends and let them know if you are feeling down. People around us often don’t realize or know how we are feeling, but care and want to help.

4. Stick to basics

Eating healthy and getting enough sleep are under-appreciated for maintaining your mental health. The fall season brings copious amounts of fresh fruits and vegetables to farmers markets and is a good time to try a new recipe or two. Making sure you’re eating regular meals and trying to stick to a balanced diet as much as you can during the holidays can help. Family meals are a great time to connect and catch up with each other. Involving children in meal planning or cooking with them can teach them important skills and connect. Getting sunlight first thing in the morning can help stabilize your circadian rhythm, stopping melatonin production to maintain regular sleep and wake times and get you more Vitamin D. Placing an importance on getting enough sleep can help with the fluctuations in mood and help regulate your emotions. It’s hard to be at our best for friends and family when we are not taking care of our physical and emotional needs.

5. Reach out sooner rather than later

If the winter blues last longer than 2 weeks or significantly impact you or your child’s functioning with friends, at school or work, or at home, it’s time to get real support or guidance. We encourage people to reach out before a crisis occurs, so that when difficulties arise, you or your child already have coping strategies and support in place.

If these activities do not help, or your symptoms worsen, contact us or talk to your health care provider.