Dealing with Seasonal Depression
Many of us have experienced seasonal affective disorder (SAD), also known as the winter blues. Caused by shorter daylight hours in combination with cloudy and rainy weather, it can cause a biochemical imbalance in the brain leading to feelings of sadness, lethargy and depression. You may be tired, have low energy, anxiety, irritability, withdraw socially, sleep more and have an increased appetite during the winter months. Ironically, Portland Oregon ranks number one in rates of seasonal depression. Here are some recommendations to help you make it through the dark season.
Vitamin D. Many of us have low vitamin D levels, which is exacerbated in the winter months with less exposure to regular sunlight. Talk to your doctor about having your levels checked. Many professionals recommend regular vitamin D supplementation. Because the recommended dose varies widely, it’s best to periodically check your blood levels. Under no condition should you use tanning beds as a substitute, as they pose a very high increased risk of skin cancer.
Get outside in the morning. While this can be difficult for those of us who have to go to work before dawn, if it is at all possible, get outside at some point in the morning, or at least get exposure to natural light through a window. Doing this may help you feel less lethargic, since your body responds to natural light by decreasing melatonin.
Blue lamps or bright light lamps. There has been some evidence shown that SAD therapy lights can help those with seasonal affective disorder. Recommendations are generally 20 to 30 minutes per day in the morning. Never look directly at a bright light, rather set it off to the side so that it can be seen from the corner of your eye. And don’t forget to turn on the lights inside and open your blinds.
Walk or exercise outside, preferably in a green space. Being in nature and in natural light can help lessen the symptoms of SAD. While it may be difficult or impossible during foul weather, when you can, get outside and enjoy walking or winter sports. Or try going to a park or other green space to really help calm your mind and lift your spirits.
Self care. Good habits such as getting enough sleep, practicing gratitude, meditation, eating well (limiting junk food), doing exercise you enjoy, stretching, getting a massage, and limiting alcohol and caffeine can all help get you through the winter season feeling better both physically and mentally. Through trial and error, figure out which things work best for you. Try to embrace this season rather than ruminating about how much you dislike it or simply longing for spring.
Light up your space. Make your interior and exterior spaces cozy rather than dark by using strings of lights, candles and other decorations that make you feel happy and bring warmth to the area. Especially after the December holidays are over, the lack of decorations can seem bleak, so some lighted trees and festivity can be just the right touch. You want to be able to see things that bring you joy. Don’t forget to enjoy cozy blankets and fireplaces as well.
Plan a vacation and connect with others. If you are thinking about taking a vacation in the coming year, often just making plans or reservations can give you a boost! And make sure to regularly connect with others, either in person or through phone or video chats so that you don’t feel isolated. Connecting to friends and family can really help. You can also try a new sport or hobby. Don’t plan on just hibernating all winter!
Antidepressants and psychotherapy. Talk to your doctor if you are still struggling. Oftentimes talking to a professional therapist and/or an appropriate dose of antidepressants can really help. There is no shame or stigma in caring for your mental health.
And of course, give yourself comfort. Hug a loved one (including pets!), read a good book, eat good food, and enjoy cozy sweaters.
Lori Vance
Body Image Fitness, LLC
503-351-6476
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