Why you might be feeling SAD this time of year.....
Winter is well and truly upon us, the air is cooler and the days are darker. Woolly coats, cosy nights by the fireside with a warm drink, and binge-watching Netflix may be on the agenda for some. However, for other folks, this time of year does not elicit warm and cosy sentiments. In reality, they may experience depression symptoms such as hopelessness, a lack of energy, changes in sleep or food, and a loss of enjoyment in activities they formerly enjoyed; these are also symptoms of Seasonal Affective Disorder, often known as 'SAD' or 'Winter Blues.'
A person experiencing this will feel 'SADs' during the colder months, as the term implies. As the weather turns cooler, the days appear shorter, and the nights feel longer, making it difficult to get out of bed. These thoughts and sensations are heightened in a person suffering from SAD. Feeling heavy in their limbs, over-sleeping, including not waking up with the alarm, constantly craving carbs, and having little interest in intimacy are only a few of the symptoms of SAD.
The fact that there is less sunshine is one of the primary reasons a person might be impacted by SAD. Sunlight, in essence, plays a vital role in controlling the correct functioning of a portion of the brain (the hypothalamus). In brief, sunshine has an effect on our hormones, but some people are more susceptible to it than others. Due to a lack of sunshine throughout the winter, our bodies may generate less melatonin (the sleep hormone). Serotonin levels may be reduced as well if you get less sun ( our mood, appetite and sleep hormone). Also, with less sunshine, our body-clock is impacted, effectively throwing our body off at this time of year.
So what can we do to reduce these symptoms?
Some things you can try include:
Melatonin supplements. As discussed earlier, your body may be lacking melatonin due to the decrease of sunlight during this time. Speak with your GP.
Light-therapy. Again, because there is a shortage of sunshine, there are ways to produce 'artificial' light (not directly from the sun). Light-boxes and other similar devices have been used to simulate sunshine, assisting in the synthesis of melatonin and serotonin in the brain. Consult your primary care physician first.
Increase exercise and social interaction. Rug up and go for short walks with a friend. Exercise and social connectedness are both crucial in treating symptoms of depression.
Find the Sun! Literally… if you see sunshine outside - get out and follow it and stand or sit in it, even for a short period at a time. If you don't want to go outside, sit by a window and let the sunshine hit your body
Relaxation or mindfulness techniques. Try practising some mindfulness for about 30 minutes a day. You can easily find free meditation on YouTube or Spotify…..or Google breathing techniques to help tap into the parasympathetic nervous system.