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I’m generally a happy person. I try to be optimistic as much as possible because I believe that life is too short to spend on worrying and being sad. But we’re all human and I do experience some low points from time to time. I noticed that I feel depressed quite often during the winter months. At first I thought that I just wasn’t in the mood to do anything since the weather is perfect for sleeping and doing nothing. But last year, I read an online article about seasonal affective disorder (SAD) and realized that my being depressed during the winter has become a recurring pattern.
I did more research and found that SAD, also known as the winter blues or winter depression, occurs in people who have normal mental health most of the year but become depressed in the winter or even in the fall (but less frequently). I was also surprised to know that SAD affects almost 3 percent of the U.S. population. In fact, most people don’t even know why they’re feeling depressed.
Since the holidays are almost here, I thought it would be a good time to share the information I’ve gathered about SAD.
According to the American Psychiatric Association, the symptoms of SAD usually appear when there is less sunlight during the day in the colder months of fall and winter. The symptoms can be mild or moderate but can become severe.
People who work long hours inside office buildings with few windows may experience SAD symptoms throughout the year. Some may even have mood changes during long stretches of cloudy weather.
SAD symptoms include:
- fatigue
- lack of interest in normal activities
- difficulty concentrating
- tension and inability to cope with stress
- social withdrawal
- craving foods high in carbohydrates
- weight gain
SAD has been linked to a biochemical imbalance in the brain because of shorter hours of daylight and a lack of sunlight in winter. Just as sunlight affects the seasonal activities of animals, SAD may be an effect of this seasonal light variation to humans because as seasons change, people also experience a change in their biological clock that can cause them to be unable to keep in step with their daily schedule.
It’s not a good thing to be down with SAD, especially during the holidays. If you have also experienced symptoms of SAD, the good news is that you can take steps to deal with this problem.
Don’t let SAD ruin spoil your holidays. Let me share with you some of the simple steps I’ve found that I take when I get depressed:
- Exercise — Exercise always helps improve my mood. It’s because during exercise, the brain creates endorphins, which help reduce pain and stress and promote a sense of well-being.
- Laugh – Laughter is the best medicine. Studies show that laughter, like exercise, releases endorphins, giving you painkilling effects similar to morphine. It also helps you lose weight.
- Go to bed early – We were designed to go to sleep when the sun sets. However, in the winter, you may want to go to sleep earlier than in the summer. It’s important to preserve this biological pattern to avoid disrupting delicate hormonal cycles in your body.
- Light therapy – You can use a small portable lamp called a light box to create artificial full-spectrum light. I haven’t used one yet but based on what I’ve read, it’s worth trying it because it mimics outdoor light to help lift your mood and relieve symptoms of SAD.
- Socialize – No man is an island. It’s bad enough to be depressed so go find good company that can help cheer you up.
- Avoid alcohol – Drinking will only leave you more depressed than ever because there is a strong relationship between alcohol and depression.
- Avoid grains and sugars – They increase your risk of insulin resistance, which is linked to depression (and diabetes).
- Get more Omega-3 – Animal-based omega-3 fats like fish oil and krill oil are linked to better emotional health. One study showed that people with lower levels of omega-3s were more likely to have symptoms of depression.
- Prayer and meditation – I always feel lighter after praying. Lift up your concerns.
Being happy is both a decision and a choice. You must decide to be happy and you must choose to remain happy. Easier said than done but leading a happy life is the best way to battle depression. And if you’re healthy, it’s easier to be happy.
Luke
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