Are you experiencing “winter blues”?

Now is the time of year when the days are shorter and the darkness creeps in earlier. Plus, the weather is colder and wetter. It makes people want to hide inside and cuddle up in a blanket, waiting for the sun to return. Everyone experiences some level of “winter blues;” meaning, wishing for warmth, fresh air, sunshine, and socialization. Usually, these feelings come and go. The cold weather seasons also bring a lot for people to look forward to: leaves changing colors, festivals, celebrating Halloween, Thanksgiving, Christmas or Hanukkah, a New Year, making snowmen, skiing, planning vacations, and so much more. Enjoying these activities lets you combat the "blues" 

Sometimes, your negative mood is more than temporary blues.

Seasonal Affective Disorder (SAD) [Source: The Mayo Clinic] is a type of depression where someone would experience symptoms with the change in seasons, usually beginning in Fall and ending in Spring. 
​
This is a REAL disorder. SAD (interesting acronym, right?!?) may be caused by:

• Your biological clock (circadian rhythm). The reduced level of sunlight in fall and winter may cause winter-onset SAD. This decrease in sunlight may disrupt your body's internal clock and lead to feelings of depression.
• Serotonin levels. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD. Reduced sunlight can cause a decrease in serotonin that may trigger depression.
• Melatonin levels. The change in season can disrupt the balance of the body's level of melatonin, which plays a role in sleep patterns and mood.

Signs and symptoms of SAD may include:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy
• Having problems with sleeping, especially oversleeping
• Experiencing changes in your appetite or weight, usually heightened
• Feeling sluggish, tiredness, or having low energy
• Feeling agitated easily and/or often
• Having difficulty concentrating
• Feeling hopeless, worthless, or guilty
• Having frequent thoughts of death or suicide
• Social withdrawal
• School or work problems
• Substance abuse
• Other mental health disorders such as anxiety or eating disorders

If you, or someone you know is experiencing 3 or more symptoms for several consecutive days, seek help immediately!

---

Treatment Options for SAD:

• Light Therapy. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood. Light therapy requires a special lamp and must be used correctly.
• Medication. Consult your doctor for appropriate medication options for depression.
• Psychotherapy. Counseling with a trusted therapist. Learn healthy ways to understand and address negative emotions and process feelings, learn and practice healthy coping skills, and gain support and encouragement to handle the disorder.
• Mind-Body Connections. Relaxation techniques through yoga, meditation and effective breathing, art or music therapy, guided imagery.
• Lifestyle Changes. Make your home feel sunnier. Get outside often. Exercise.
• Coping Strategies. See a counselor and stick to your treatment plan. Practice self-care. Socialize. 

Author

Bree Winkler is a licensed professional counselor in Atlanta, GA. Bree specializes in helping adult and adolescent clients manage anxiety, depression, anger, and relationship issues. If you are ready to ask for help, contact Bree today.