Not feeling like yourself since winter hit? It could be a treatable condition.
Winter Blues… or Something More?
For some of us, it’s an inevitable result of dreary days with little to no sunshine and evenings that seem to drag on forever…the melancholy bent towards depression. As soon as leaves begin to fall, those feelings of anxiety, sadness, or lethargy seem to creep in with cooler temps. It may feel like an overwhelming inability to get everything done during daylight hours or the lack of motivation to get up in the morning. Or it may manifest as a severe dread of the coming days and weeks. And while it may simply feel like the “winter blues”, this melancholy very well could be something else….a definitive disorder that can be diagnosed and treated.
Appropriately acronymed S.A.D., Seasonal Affectiveness Disorder is not terribly uncommon but can often go undiagnosed or confused with simple “winter blues”, making its prevalence hard to measure. We do know, however, that the further away from the equator you live, the more likely you are to experience some brand of seasonal depression. We also know that women are four times more likely to experience S.A.D.
Sad or S.A.D.?
The symptoms of S.A.D. may seem self-evident. Patients may suffer from low energy, irritability, weight loss, insomnia, and a general malaise from the onset of Fall to early Spring, with severity ranging from a lack of productivity to suicidal ideation. December, January, and February tend to be the most threatening months for S.A.D., as the days are the shortest and notably the bleakest of the year. But perhaps the dread of S.A.D. symptoms makes even the earlier Fall months difficult for those who suffer from it.
Research show us that S.A.D. patients have difficulty balancing levels of serotonin. The winter months and lack of sun exposure cause these levels to dip even more dramatically, sending the patient into a season of depression.
While we know darker days make us all a little less happy and a little more tired, what makes S.A.D. different from a simple pattern of the “winter blues”? Research show us that S.A.D. patients have difficulty balancing levels of serotonin. The winter months and lack of sun exposure cause these levels to dip even more dramatically, sending the patient into a season of depression. We also know that the S.A.D. patients’ Vitamin D levels tend to be lower than normal and their bodies typically produce an extra measure of melatonin, causing that unshakable lethargy. Any of these single symptoms may equate to the winter blues on their own. But together, they become a powerhouse of sadness that can feel undefeatable and unending.
Here Comes the Sun
Thankfully, doctors have been studying S.A.D. for over forty years and have created a toolbox for diagnosing the disorder and effectively treating it. The S.P.A.Q. (Seasonal Pattern Assessment Questionnaire) provides a list of apt questions to gage the patients’ symptoms and help doctors create the right treatment plan. Through the right combination of tools like light therapy, counseling, Vitamin D supplements, and sometimes antidepressant medications the symptoms of S.A.D. can be faced head on simply, affordably, and effectively. And as we all know, being diagnosed is half the battle. Being able to identify your struggle so often provides you the keys with how to be treated so that healing can follow suit.
Whether or not you have S.A.D., you may also benefit from its treatments when the winter is getting you down. Light boxes are easy to purchase and can start your morning off with the natural energy of prolonged sunlight even when its perpetually dark outside. Vitamin D supplements can also give you a boost, if your energy seems down and your doctor observes a dip in your levels. As you brace for the next two months of winter, ask yourself what you might need to stay healthy physically, mentally, and emotionally. Spring is coming, but don’t let S.A.D. steal your winter.
Verified Reliable Sources for the Content in This Article: Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches from the National Library of Medicine
Put It Into Practice
Even though it may seem like the last thing you *feel* like doing, getting outside to breathe in some cold winter air and get your blood pumping can be one of the best ways to perk up this winter.____
It’s hard to get out when it’s cold outside, but finding a way to move your body…even in frigid temps…will help your seasonal sadness. A walk on a cloudy day gives you more sun exposure than staying inside. And a ten minute beginner yoga flow will get your blood running better than staying seated in a chair. Challenge yourself even when you’re feeling down. Your body wants and needs to respond to movement and your serotonin levels will thank you with a boost of mood and a boost of energy.