Winter Blues or S.A.DNot Just Simple Sadness

The holidays are an exciting time. There’s a sense of anticipation in the air; the coming cold season may have you bustling through retail stores in search of the perfect gift. Or perhaps you’re simply enjoying the wintry foliage around you. But while many are gearing up for the coming festivities, there are those who are beginning to feel they are lost in a sea of sadness. When it seems like holiday cheer is on every corner it can be difficult to understand why you feel so blue. For some this is connected to the stress of the holiday or a specific event. For those with winter blues it usually passes when the stressor is removed. However, for some people the weighted feeling of depression returns every year and seems to last forever. It can be very debilitating and difficult to face all those seemingly cheery people.

Winter Blues or S.A.D.?

Six percent of the U.S. population suffers from Seasonal Affective Disorder (S.A.D.). Another 14 percent suffer from a lesser form of seasonal mood changes known as winter blues, (National Library of Medicine). The cold weather brings added worries and stress: spending the holidays with family and friends, the added cost of heating your home, maintaining your vehicle in potentially foul weather – even journeying to work and home again in the dark can seem overwhelming. I often joke with my spouse that we tend to hibernate in the winter. We don’t like visiting people in the harsh weather and seem to be content wanting to hide away from the cold. For someone who is suffering with S.A.D or the winter blues, the overwhelming sadness is accompanied by the desire to “hibernate” and stay inside the house, something which can be very debilitating. This disorder returns faithfully every year at the same time and can interfere with daily functioning, relationships, and a person’s career. All you want to do is curl up in your blankets and sleep. The constant cravings for carbs and sweets don’t help this feeling either.

Shine A Little Light on Winter Blues & S.A.D.

The main cause for both disorders is the lack of sunlight. For those of us in the north the cold drives many of us indoors. The combination of scarcer daylight hours and spending most of our time inside only makes this worse. Our bodies depend on sunlight to regulate our inner clocks. Our metabolism is also affected along with our moods and our vitamin D stores. Our brain needs sunlight to regulate serotonin and melatonin. These are often referred to as our “sleep and awake” chemicals. An imbalance in either of these can cause us to lay awake at night or fall asleep at lunch. This also affects our mood and can cause depression so severe that a person may become shut-in until Spring. In places like Norway, Alaska, and Sweden they understand the need for sunlight. During the darkest part of their year many schools, clinics, and businesses offer full-spectrum lighting. This lighting helps your body to produce vitamin D and regulate your internal clock.

What You Can Do About Winter Blues?

If you find yourself falling into depression-type sadness you can look at a number of factors to help reduce the effects of SAD or the winter blues.

  • Take a vitamin D supplement
  • Get a full-spectrum light bulb and place it where you may sit and read
  • Eat organic and healthy foods to curb cravings

Eat foods that specifically help with feeling low such as:

  • lean meats & fish, nuts, low-fat yogurt (healthy proteins)
  • oranges, kiwi, broccoli, peppers (high in vitamins C, A, and fiber)
  • healthy carbs (oatmeal, whole grains)
  • get those Omega 3’s (salmon, healthy oils like flax)

Eat well and soak up as much sun as possible and you will notice a difference in your winter blues.  

Applications & Resources for Winter Blues and S.A.D.

  • Go to Eating Well to learn more about SAD
  • Check out the Cleveland Clinic for a great list of foods that may help you
  • Find out more from the UK to help determine if you suffer with the winter blues
  • Learn more about seasonal sadness from News in Health
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