If you live in a colder climate, dealing with a lack of sunlight and being stuck inside due to frigid temperatures during winter can be challenging. It is for these reasons many people experience what is called “The Winter Blues.”
Symptoms usually begin to present in the fall and last until the sunnier, warmer spring days. But seasonal depression goes much deeper than this. It is also known as Seasonal Affective Disorder – or SAD – which can result in the following symptoms:
· Depressed mood
· A loss of interest in socializing, including social withdrawal and decreased interest in previously enjoyed activities (i.e., hobbies and interests)
· Inability to focus or concentrate
· Increased fatigue and lethargy
· Increased appetite resulting in increased weight gain
· Overall moodiness
· Increased irritability
If you or a loved one are affected by seasonal depression, here are several ways you can reduce the symptoms that impact the quality of life.
USE A “LIGHTBOX” OR “LIGHT THERAPY BOX”
When winter comes, the light goes. It gets darker earlier, and we can’t spend as much time in the sun. To combat this, it is recommended those with seasonal depression use a lightbox since its light mimics the natural outdoor light, and it is believed to affect brain chemicals linked to mood and sleep, like serotonin and melatonin, easing SAD symptoms.
BE SOCIAL
People with seasonal depression tend to isolate themselves during the winter months, and this can, again, exacerbate the depression. Do your best to stay involved with your social circle. Friends can be a great support during this challenging time.
GET OUTSIDE
While the temperatures outside may be a bit harsher than you’d like, it’s still a great idea to bundle up and get as much sunshine as possible. Our bodies need sunlight to boost our levels of vitamin D. A vitamin D deficiency has been linked to mood swings, headaches, and fatigue.
EXERCISE OUTSIDE
Exercise is also one of the best ways to release the feel-good hormone serotonin. But walking for a half hour outside in the sunlight is much better than getting on the treadmill inside, so if you can bear the chill in the air, head outside and get that body moving.
EAT MORE PRODUCE
Feelings of anxiety are common among those suffering from seasonal depression. Still, according to Dr. Uma Naidoo of Harvard Medical School, relief may be found at the end of your fork. Fruits and vegetables are rich sources of essential nutrients like magnesium and zinc that ease anxiety and make people feel calmer. While you may be tempted to eat starchy comfort foods like bread and pasta, your best bet is to load up on as many whole foods as
You may also want to speak with someone about how you’re feeling. A therapist can offer tools and advice to help you navigate your feelings. If you’d like more information about how counselling can help with seasonal depression, don’t hesitate to contact me to arrange an appointment time that works best for you.
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