NOW THAT MOST
If a bout of the "winter blues" is brief and easily remedied by a trip to the gym or a night out with friends, then it is likely that this melancholy will pass.
If, however, a sense of gloom hangs on too long, you may need to consider the possibility that you are suffering from depression. More specifically, some people suffer from Seasonal Affective Disorder, or SAD.
The most typical type
Symptoms of winter SAD include a sense of hopelessness, loss of energy, oversleeping and appetite changes (particularly carbohydrate cravings).
These are also symptoms of other types of depression, but if you notice a pattern in which these symptoms reoccur during the same time each year, it is possible that SAD may be the culprit.
Left untreated, SAD may pass with time--or it may become quite serious. If, for any reason, you experience severe symptoms of depression, you should seek treatment. If your symptoms are manageable, then there are several things you can do to improve your mood:
LIGHT EXPOSURE
I recommend making sure you have one of those nice, puffy, warm coats that are on sale this time of year, so you can get outdoors for some sunshine. Light is one of the primary remedies for SAD.
If you can stay warm enough, there are plenty of fun things to do in the winter sun. Walking and hiking are always possible. Any time we get a couple of inches of snow, I pull out an old pair of cross-country skis. Any flat area is considered fair game for a ski trail.
I also have a box of second-hand ice skates, and when it's really cold, I've been known to grab some friends and a thermos of hot cocoa and skate on a pond not much bigger than a mud puddle. We don't get many hard freezes in Virginia, so
If you really hate the cold or have more severe problems, light therapy--utilizing a special type of light equipment--is also an option. With this type of treatment, you get a certain amount of light exposure at certain times of the day. Ask your doctor or therapist about this special type of light therapy as treatment for SAD.
HEALTHY DIET
SAD sufferers typically crave carbohydrates and starchy foods and may also have an increase in appetite. When you couple this urge to overeat with a tendency to oversleep, SAD sufferers can struggle with the problem of winter weight gain.
Not only does this hamper your overall self-esteem, the weight gain is usually unhealthy even if you manage to shed the extra pounds during the summer.
But there are remedies
EXERCISE
One way to curb weight gain and to increase your overall sense of physical well-being is to exercise. Not only does exercise have a positive effect on your brain chemistry, it gets you up and moving--and this may also serve to lift your spirits.
It also can provide you the benefit of light if you exercise outside and it's a sunny or moderately sunny day.
If you exercise indoors,
PSYCHOTHERAPY
A mental health specialist can be a good resource for diagnosing depression, and he or she also will help to access the severity of your symptoms. If medication is needed, the specialist may refer you to a psychiatrist
Additionally, cognitive-behavioral therapy has been known to help SAD suffers. This type of therapy helps clients recognize and change negative thoughts that, in turn, influence feelings and behaviors.
So, if this winter you think you might be suffering from SAD, I recommend you get HELP. That is: maintain a Healthy diet, Exercise regularly, maximize Light exposure and consider Psychotherapy. Even though it doesn't fit with my acronym, those with more severe symptoms may also need
Dr. Delise Dickard welcomes reader comments and questions. For contact information, see riversidecounseling .org.
Dr. Delise Dickard, a |