How to battle seasonal depression

ALASKA GIRL HERE!

This weekend I looked around my days and realized the winter blues were creeping into my everyday, and a shift needed to occur to stay on top of my mental health in the coldest of the cold season. I’d like to help you understand what winter blues are and how they can subtly influence your day-to-day life. The subtle dip in your mood as the days get shorter and colder. The desire to stay in your home more and more as the season continues. That could well be the winter blues creeping up on you, a more common experience than you might think as seasons change. It’s not just a drop in energy, but it can also affect your appetite, sleep, and overall zest for life.

I’d like to start with the classic symptoms of winter blues, which are way different than just feeling under the weather. We’re talking about a persistent low mood, decreased energy levels, a longing to hibernate, and sometimes a craving for carbs. This isn’t just about having a bad day; it’s an ongoing funk that can throw even the best of us off our game.

WHAT DO WE DO WHEN WE RECOGNIZE THE SYMPTOMS?

If you want to tackle winter blues head-on, consider starting with self-care. This involves staying active even when it’s tempting to glue yourself to the cozy couch, or finding joy in social activities to keep the isolation blues at bay. Lean on your friends or family for support or find a hobby that gets you through the tougher days. Nutrition plays a huge role, too, so choose foods that fuel your body and mind.

Don’t worry too much about implementing every strategy out there. Start with one or two that resonate with you and notice if your mood starts to lift a little. Remember, your first attempt at managing winter blues doesn’t need to be your last; you can always adjust your approach down the road. It’s also ok to acknowledge our bodies do need more rest in winter months so cozy days with books and fireplaces are welcome as long as they don’t become your entire life.

If self-care strategies start to seem less effective and you’re feeling stuck, it could be an indication of something more serious, like Seasonal Affective Disorder (SAD), especially if symptoms are heavy and disrupt daily life. This is where the conversation takes a turn, leading us into a deeper dive into understanding when and how winter blues might escalate into SAD.

When Winter Blues Escalate: Recognizing Seasonal Affective Disorder (SAD)

I’m here to help you understand the line between the typical winter blues and Seasonal Affective Disorder, or SAD for short. It’s key to know when a seasonal slump is something more serious. The winter blues might make you feel low at times, but SAD is a recognized subtype of depression that comes with a clinical diagnosis.

The specific signs that suggest the shift towards SAD include feeling depressed most of the day nearly every day, losing interest in activities you once enjoyed, and experiencing changes in your sleep or appetite. Other symptoms might involve feelings of hopelessness or worthlessness, and in some cases, thoughts of self-harm or suicide.

Don’t worry too much about self-diagnosing as it’s crucial to seek an expert’s opinion. Mental health professionals use certain criteria to diagnose SAD. These can include having symptoms of major depression coinciding with specific seasons for at least two consecutive years.

If you want to guard against the escalation of winter blues to SAD, you should be proactive. This isn’t just about combating a pressing mood; it’s also about your overall well-being. Early recognition and treatment are the cornerstones of managing SAD effectively. This can include a range of treatments, such as light therapy, that specifically targets SAD symptoms.

Choose something that resonates with you when considering treatment options. For some, it could be psychotherapy to address negative thought patterns, while others might benefit from medications like antidepressants if recommended by a healthcare provider.

A lot is happening very quickly in the field of mental health, and it’s comforting to know that help is available. Remember, seeking assistance is a sign of strength, not weakness. Connect with a mental health professional if you experience any signs of SAD.

Brightening Your Winter Days: Tips to Overcome the Chill

So if you’re feeling the brunt of winter’s chill, remember that you’re not alone and there are actionable steps you can take to feel better. Getting through the cold months with a positive mindset is about keeping yourself engaged and active, both physically and mentally.

First off, consider incorporating regular physical activity into your daily routine. Exercise isn’t just great for your physical health; it’s a proven mood booster. Even a brisk walk in the fresh air can invigorate your senses and clear your mind. If you prefer indoor activities, try yoga, dance, or home workout videos.

Your diet also plays a crucial role in managing winter blues. Foods rich in omega-3 fatty acids, vitamin D, and whole grains can positively affect your mood. Also, staying well-hydrated is key, as dehydration can often be mistaken for fatigue.

Another effective strategy is to maximize your exposure to natural light. Open your curtains as soon as you wake up, and if possible, position your workspace near a source of natural light. Consider a light therapy lamp if you’re in a particularly dark environment. Recent studies show the benefits of red light, but did you know that green light therapy turns on a happy hormone in our brain that can literally shift our mood for us? Try finding a light that changes into multiple colors, to enjoy the benefits of all the rainbow spectrum.

Routine can be a powerful ally against the winter blues. Try to maintain a consistent schedule for sleeping, waking up, and eating. Setting small, achievable goals can give you a sense of accomplishment and a push to tackle larger tasks.

Remember, winter also offers unique opportunities that aren’t available in other seasons. Embrace the seasonal activities that bring joy, whether it’s cozying up with a good book, watching your favorite movies, or engaging in winter sports.

Ultimately, it’s about choosing activities and routines that resonate with you. Adjust your approach as needed, because what works for you one day might not the next. And don’t worry too much if you have a tough day; it’s perfectly normal. The key is to keep trying and find what brings you comfort and joy during the colder months.