Are You SAD During the Winter?

Despite the fact that millions of people suffer from winter-related depression, many people still dismiss it as a myth.  Throw away comments such as “everybody feels depressed in the winter” can lead to people who suffer from Seasonal Affective Disorder (SAD) feeling isolated and criticised.  Winter depression is a very real, and often debilitating, illness and the effects can have an enormous impact on daily life.  Sufferers can feel lethargic, emotionally “shut down”, have difficulty sleeping and concentrating and may use alcohol or drugs in an attempt to alleviate their symptoms.

There is sound scientific evidence that supports the idea that our moods can be affected by the seasons.  Scientists believe that the way in which our bodies respond to daylight is where the problem occurs.  Alison Kenny from mental health charity MIND says “With SAD (Seasonal Affective Disorder) one theory is that light entering the eyes causes changes in hormone levels in the body.  In our bodies light functions to stop the production of the sleep hormone melatonin, making us wake up.  It’s thought that SAD sufferers are affected by shorter daylight hours in winter.  They produce higher melatonin, causing lethargy and symptoms of depression.”

We have put together some suggestions which may be helpful for anyone suffering from SAD:

1. Let the light in: Opening blinds and curtains, sitting close to the window, trimming trees and bushes in the garden to let in more light are small, but effective, ways of getting more daylight.  You could buy a special “light box” which, if used for just 30 minutes daily, can be as effective as depression medication.
2. Eat Smart:  Certain foods such as dark chocolate, can help lift your mood and reduce anxiety.  Be wary of sugary sweets and carbs though as they provide temporary feelings of euphoria but can ultimately increase feelings of anxiety and depression.
3. Simulate Dawn:  People who suffer from SAD often feel depressed, irritable, lethargic and have trouble waking up in the mornings, especially when it is still dark outside.  Lights are available that gradually brighten over a set period of time and can make is easier to get out of bed.
4. Get Outside:  A Harvard University Study suggests that walking for around 35 minutes a day, 5 times a week or 60 minutes a day, 3 times a week can improve the symptoms of mild to moderate depression.  Taking a walk when temperatures are plummeting isn’t always easy but even a few minutes can be beneficial in improving focus, reducing SAD symptoms and lowering stress levels.
5. Tune-in:  Research has shown that listening to upbeat music can significantly improve mood in both the short term and longer term. 
6. Have a massage:  Massage helps to decrease anxiety and depression and enhances the quality of sleep.  The safe touch received during massage can be immensely beneficial in helping to manage depression.
7. Talk:  It can be extremely difficult to ask for help and people often fear appearing weak.  However, a professionally trained Counsellor can provide you with a tool box of strategies to help you overcome and manage the debilitating effects of SAD. 
8. Or Don't Talk:  Acupuncture can produce very good results for dealing with depression and anxiety.  It can be especially useful for people who aren't comfortable with talking therapies.  A good, professionally qualified acupuncturist can use their knowledge of Traditional Chinese Medicine to help bring the body back into balance without you having to go into detail.
9. Don’t Wait:  If you think you may suffer from SAD, don’t wait until you are so deep in the fog that you are unable to find your way out.  Get your strategies in place NOW, before the clocks go back and the days get even shorter.

If you would like any further information on dealing with SAD, or you have any suggestions of your own that you would like to share with us, call Gill or Hazel on 01457 835491 or email us on info@bmtcentre.co.uk

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