Winter Blues

Whether you call it Seasonal Affective Disorder, Seasonal Depression, or the Winter Blues, the period of depression affecting many between the months of October and March is nothing to be taken lightly. The symptoms mirror those of Major Depressive Disorder, and though they may recede when the temperature rises, they can be a heavy burden when trying to get through the cold months. Understanding this disorder is the first step in coping with its annual appearance. Here are some facts about SAD.

• Women are 2 to 4 times more likely than men to experience SAD.
• People typically first notice symptoms between their late teens and early 30s.
• Though sex and age can be factors in determining the risk of SAD, the biggest contributing factor is location. Americans living in states that are warm year-round are much less likely to experience symptoms than those in cold states.
• Though many external changes such as being stuck inside and missing out on activities can negatively impact your mood during the fall and winter, the main factors leading to SAD are biological. Significant decreases in Vitamin D levels and disruptions in the body's natural circadian rhythm can cause chemical imbalances leading to depression-like symptoms.

With all of that in mind, here are some easy steps you can take to manage your Winter Blues.

1.) Brighten Your Environment: The light we receive during the day helps to regulate the hormone melatonin, which guides our night-and-day sleep cycles. Because it is dark for longer periods of time during the fall and winter, these cycles can be disrupted causing stress and irritation. The solution: create your own light. Don't rely on windows for natural lighting in your home, turn a lamp on or an overhead fixture. Just because it's dark outside doesn't mean your space has to be.

2.) Exercise Outside: Physical activity has long been proven to be beneficial for the mind, body, and soul. It triggers the release serotonin and endorphins which fight off stress and anxiety, two major symptoms of depression. Pairing exercise with exposure to sunlight is a great way to combat SAD because you're also receiving the benefits of Vitamin D absorption and helping your brain maintain it's night-and-day cycle. Just be sure to bundle up before going outside!

3.) Be Proactive: Rather than waiting each fall for symptoms to kick in, you can take steps to prepare yourself for their appearance and minimize their affect. The actions you take to prepare for the changing of the seasons should be based on your personal expectations and schedule. If you will be working during the winter, maybe have some sick days available to use if you need to give yourself a break. If you know you'll have a hard time completing tasks during this time of year, don't take on extra assignments or favors if you can avoid it. In the very least, reminding yourself once the temperature starts to drop that you'll soon be experiencing Seasonal Depression will lessen the blow greatly.

4.) Speak to a Professional: Like with all other forms of depression, dealing with Seasonal Affective Disorder is not something that has to be done alone. It is important to be honest with your healthcare providers about changes in mood you may be experiencing. SAD can oftentimes be managed through lifestyle changes and increased preparedness, but this is not always the case. Scheduling an appointment with a therapist is definitely a good option to think about if you feel you are struggling with the Winter Blues.

As always, Cornerstone Care is here to provide reassurance and aid through any difficulties you may experience with your mental health.