Winter Blues vs. Seasonal Affective Disorder

Winter Blues vs. Seasonal Affective Disorder

Winter Blues is a real thing. That drop in enthusiasm, confusion about what day it is, serious consideration if getting out of bed is worth it regardless of how beautiful a new day looks to be—all these symptoms of “blah” have been listed under Seasonal Affective Disorder (SAD). In other words, it’s not just you.

The trick is to figure out the severity of your symptoms. Are you just a tad grumpier than normal (the Winter Blues), or are you truly SAD?

Ironically, non-humans adjust naturally. Bless their furry or feathered little hearts, their bodies make the necessary adjustments without over-thinking. Mammals shed or grow hairier. Birds fly to more pleasant weather zones. Bears take a long nap. A look at the history of re-setting alarm clocks should be avoided if your brain is still struggling with simple questions, like “what time is it, really?” However, understanding the impact of the short days and very long nights can help us all get through our disrupted circadian rhythm.

So, the following tips, provided by Georgia Gaveras, a Doctor of Osteopathic Medicine (indicating a holistic approach to what ails you), may be of some help in getting through the malady.

First, figure out if you are suffering from Winter Blues or are truly SAD, basically a measure of the severity of your general malaise. The blahs of Winter Blues are relatively normal. If the Blues progress to SAD, interfering with your normal functions, you may need some help.

Gaveras provides some tips for the less severe Winter Blues:

Take a break from the news. No matter which side of the political spectrum you fall into, watching the current cycle of car chases or political battles on TV is not going to cheer you up.

Food matters. Proteins help to dampen sugar and carb cravings. Other mood balancers are food high in vitamin D (fatty fish, etc.), or vitamin D fortified foods help as well.

Maintain a sleep routine. That may not be as simple as it sounds, but worth the effort. Suggestions include not bringing electronics into your sleeping space and writing your “worry thoughts” on a piece of paper, signaling they can wait until morning.

Do some physical activity, starting slow and building to 30 to 60 minutes a day, five days a week.

Finding some sun can be easy on the East Side unless we’re trapped in our occasional stagnant gloom. Sunlight provides the same benefits as the foods we eat.

Light Therapy: The National Institutes of Mental Health (NIMH) recommends sitting in front of a light box first thing in the morning for 30 to 60 minutes.

Professional help, medication: If lifestyle modifications and other low-level interventions do not provide enough relief from the winter blues, consider seeking professional help.

One last encouraging thought: December 21 marked the shortest day of the year—we have turned the gloom hurdle and it will only get less gloomy from here on!

Deb Murphy