Why do you feel so Sad this Winter?
If you’re asking yourself this question, you may well have a case of the “Winter Blues” or Seasonal Affective Disorder.
Many people really “feel” the cold in winter. Commonly they make comments like: “It’s been a while since it’s been this cold” and “It’s too cold to go out”.
Others seem to be feeling the effects more strongly and feel a bit down as well. If you are one of them and feel less than yourself each day, especially on these cold winter mornings, you may be suffering from the “Winter Blues” or Seasonal Affective Disorder, “SAD”.
Seasonal affective disorder (SAD) is a category of depression that can occur in particular seasons of the year. Most people notice SAD symptoms starting towards the end of Autumn and increasing during the winter months.
The “Winter Blues” or Seasonal Affective Disorder “SAD” is a well-documented phenomenon which affects thousands of people each winter. Winter has the second-highest reported cases of depression and suicide, second only to Christmas.
Sure, everyone has days in the winter when they feel sluggish or unmotivated. But if your symptoms are causing disruptions in your life, then never hesitate to reach out to a professional.
If symptoms occur for days at a time, symptoms such as major shifts in sleeping or eating, you don’t feel like seeing friends or meeting up with others (just can’t be bothered socially), or the activities that usually boost your mood don’t work, and you feel down then it’s time to pick up your phone and look for someone to help you.
Especially do this if you are using alcohol to manage symptoms or you are experiencing suicidal thoughts.
Do contact BeyondBlue or Lifeline in these extreme cases.
If not that extreme, talk to us naturopaths here at Your Wellness Centre, so we can help you make the most of winter, no matter what the weather!
Let’s see just what Seasonal Affective Disorder (SAD) is.
What are the most common symptoms of SAD?
SAD symptoms are similar to those found in a diagnosis of depression. These might include a depressed mood, decreased motivation, tearfulness or being easily saddened, and also being apathetic.
There may be feelings of hopelessness, a lack of energy, difficulty concentrating and changes in sleep with frequent oversleeping.
Other changes in behaviour include cravings for carbohydrate-rich food (comfort foods) such as bread, pasta, potato, etc, weight gain, withdrawal from social groups, isolation, constipation or other digestive symptoms. There may be subsequent weight gain because of
comfort food eating and lack of exercise.
As mentioned before there could be withdrawal from social groups and activities you normally love, and this means more isolation. This can also be accompanied by constipation or other digestive symptoms.
What causes SAD?
Researchers have yet to uncover the specific cause for SAD. We do know, however, that several factors are at play. There is the fact of less sunlight in winter. This can throw your biological clock (circadian rhythm) out and reduce levels of serotonin (a brain chemical that regulates your mood) and melatonin (a chemical which regulates sleep and mood).
Serotonin is one of the neurotransmitters for the brain. It leaves us feeling calm, happy and enthusiastic for life. Sunlight triggers the brain to release serotonin. So as the days shorten and we are exposed to less sunlight, the brain releases less serotonin leaving us apathetic and de-motivated. Coupled with decreased exercise and poor eating habits during the winter months, life is all a bit dark and gloomy.
Carbohydrate cravings can worsen throughout this time of the year due to the decreased serotonin production. Carbohydrate foods lead to a surge in serotonin leaving us feeling calmer. It also increases blood sugar giving us more energy. However, both of these increases are short-lived and lead to a sudden decrease in serotonin and blood sugar. We then find ourselves feeling tired and sleepy, craving even more sugar. The subsequent weight gain is enough to depress anyone!
What can we do to help Seasonal Affective Disorder?
The good news is there is a lot which can be done to treat SAD or better still prevent it from occurring.
Some simple adjustments to your lifestyle can go a long way in treating/preventing SAD.
Exposing yourself to full sunlight for 10 – 20 minutes each day (silly advice you may be thinking…there IS no sun and this is making me glum!) Hmm.. look out for the occasional peep of the sun through the clouds! Perhaps clear branches from the windows open the curtains wide. Look at your favourite sunny holiday photos. This can give your mind a glimpse of sunlight. 🙂 Wear your favourite bright colours and play some invigorating music in the background.- Regular exercise for 30 – 40 minutes, four to five times per week encourages the release of your bodies endorphins and lifts your mood and energy levels.
- Keep warm. Being cold may make you feel more depressed, so staying warm may reduce the winter blues. Keep warm with hot drinks and hot healthy food and soups. Wear warm clothes and shoes, and aim to keep your home between 18 – 21 degrees Centigrade.
- Eat healthily. A healthy diet will boost your mood, give you more energy and stop you from putting on weight over winter. Balance your craving for carbohydrates such as bread, rice, potato, pasta, cereal, with plenty of fresh fruit and vegetables. In fact, a diet that includes low glycemic vegetables and fruits, as well as a lean protein with each meal, is recommended. This will help stabilize blood sugar levels and feed the body the required amino acids for serotonin production. A diet including low glycemic vegetables and fruits as well as a lean protein with each meal. This will help stabilize blood sugar levels and feed the body the required amino acids for serotonin production.
- Take up a New Hobby. Keeping your mind active with a new interest seems to ward off symptoms of SAD. It could be anything, such as painting, playing bridge, singing, crafts like knitting crocheting, dancing, joining a gym, keeping a journal, or writing a blog. The important thing is that you have something to look forward to and concentrate on.
- See your friends and family. It’s been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while. And even organise some yourself.
- Seek help. If your symptoms are so bad that you feel less happy than normal, You can always see us naturopaths here At Your Wellness Centre in Ringwood that can help. We can prescribe therapeutic dosages of specific nutritional supplements which can also help to increase serotonin levels.
Also, I just must add that if each Winter you gain a few extra kilos, have decreased motivation and then when Spring arrives and the sun begins to shine you feel so much happier and more energized, you may be suffering from a dose of Seasonal Affective Disorder (SAD) unnecessarily.
If you are feeling depressed and down in these Winter months, talk to us naturopaths here at Your Wellness Centre, so we can help you make the most of winter, no matter what the weather!
For more information and to discuss further treatment options contact us at:
We have all been through it, or are currently experiencing it. Study of any kind, whether it be your first exam ever in high school, or your final assignment due in for your Ph.D., causes the body to go into a high-stress mode. Cutting off vitally important physiological processes to favor a heightened state of alert.
Poor mood control
Drink plenty of water – staying hydrated is key to mental health and alertness.
