02 Jun Am I SAD? or is it just the winter blues?
When your mood seems to be falling as fast as the thermometer, it may be time to stop and consider what’s going on. The onset of winter weather, darker shorter days and longer nights can start to affect our mood. In fact 30% of Australians report that they believe that winter negatively affects their mood. Whilst not a clinical diagnosis, this is what we call the winter blues.
The winter blues is a milder form of something known as SAD or seasonal affective disorder. SAD is a form of depression that occurs with the seasons, especially winter. It is estimated that 1 in 300 Australians suffers from SAD.
Symptoms of SAD in winter include:
- Irritability
- Tiredness or low energy
- Problems getting along with other people
- Hypersensitivity to rejection
- Heavy, “leaden” feeling in the arms or legs
- Oversleeping
- Appetite changes, especially a craving for foods high in carbohydrates
- Weight gain
So what can we do about it?
Make your environment brighter
Whilst scientists don’t fully understand the cause of SAD or the winter blues we suspect it has something to do with melatonin production. As such it is recommended that you increase the amount of light your brain receives in the day.
This can be achieved by getting outside more wherever possible. Otherwise it can be simulated artificially with something known as a light box.
Simulate dawn
Waking up to light can make all the difference. If getting up at the time the sun is rising isn’t an option, there are lamps you can buy known as dawn simulators that you set like an alarm. 30 minutes before your predetermined wake up time a dim light will turn on and gradually get brighter, simulating the rising of the sun. Having recently trialed one, I can certainly attest to their benefits.
Exercise
No matter what time of year, exercise is always important for maintaining a positive mood. But in winter we tend to give it up in favour of hiding under the doona or taking up a comfy spot on the couch. You may need to adjust your exercise regimen in winter but there are loads of ways you can keep up your exercise during winter.
Be social
During winter we can be prone to staying indoors more and not making the effort to get out and about because it’s too cold or wet. But the more we can sustain our social contacts the greater the benefit for our mood.
If you are finding that your symptoms are more than just the Winter blues and depression seems to be taking hold, talking to a psychologist can help. The psychologists at Prosper Health Collective are able to assist with SAD and other forms of depression. Contact us on 6381 0071.
