Winter Blues: How to Fight Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) or Winter Blues is characterized by feelings of depression during the wintry months. While the exact cause is not known, it is believed that certain hormonal changes and reduced exposure to sunlight may play a key role in triggering the condition. The disorder tends to affect more women than men.  It is typically first exhibited in early adulthood, and effects may range from mild to severe. Mild cases may cause irritability and occasional feelings of despondency while severe cases may interfere with daily activities, work performance, and relationships. Awareness and lifestyle changes, practiced consistently, can to help address Winter Blues.  As with any health challenge, stress levels are always a concern. With this in mind, take note that natural health solutions take time so be sure to plan ahead and employ these strategies timely. Also, follow the link and read about the importance of Stress Control.

Symptoms of Winter Blues

• Inability to concentrate
• Preference for being alone/Avoiding contact with others
• Increased Appetite/Excessive Eating/Eating Binges
• Weight Gain
• Fatigue
• Sleeping excessively
• Irritability
• Low energy levels
• General feeling of sadness/hopelessness

How to Reduce the Effects of Winter Blues

Treatment for the condition will largely depend on the presentation of Seasonal Affective Disorder. If you are only mildly affected, then simple steps can be taken to reduce the symptoms.

• Take daily doses of vitamin D.
• Exercise at least three times per week. If outdoor activities are not possible, indoor aerobic exercises that will help to boost energy levels are helpful.
• Stick to your usual routine. Maintaining a normal routine will help counter the disruptive feelings that accompany seasonal changes.
• Try to get at least 15 minutes or more of early morning sunshine.
• Avoid alcohol or at the very least minimize how much you are drinking weekly or daily. Increased alcohol consumption can exacerbate feelings of depression and increase thoughts of suicide.
• Decrease your intake of sweet foods, which have been observed to induce feelings of depression.
• Explore relaxation techniques like meditation and deep breathing exercises, which can help relieve tension and reduce anxiety.
• Make time to interact with friends and family. Social support will help you cope with depression more effectively.
• Eat a healthy diet rich in green leafy vegetables, nuts and grains, high-quality proteins like eggs, and complex carbohydrates like brown rice and whole wheat or whole grain pasta.
• Limit your coffee intake. Coffee reduces serotonin levels, which can lead to fatigue. Instead, opt for healthy herbal teas as a substitute hot beverage.
• Consider light therapy. Light therapy exposes the user to light that is brighter than indoor light but not as bright as UV light. Exposure to this type of light for at least 20 minutes per day helps to regulate melatonin and serotonin levels, leaving users more energized and less fatigued. Light therapy works best in the daytime and may be used as much as twice daily.

Note:

It is possible to prevent or minimize the effects of Winter Blues or Seasonal Affective Disorder by employing these helpful suggestions before the onset of winter.  If the disorder disrupts regular activity and you find that you are unable to cope, despite adopting these recommended lifestyle changes, consider speaking to a doctor or therapist about possible medical options for treating your winter blues.