UNDERSTAND IT

The Mayo Clinic describes Seasonal Affective Disorder or SAD, better known as ‘Winter Blues’, “a type of depression related to changes in seasons — SAD begins and ends at about the same times every year.”

Many people with SAD, have symptoms that begin in the fall and continue throughout the winter months. SAD is known to promote moodiness due to constant fatigue. People with SAD have many of the same warning signs of normal depression including:

• Decreased energy

• Trouble concentrating

• Greater appetite

• Increased desire to be alone

• Greater need for sleep

• Weight gain

The experts believe that SAD is related to hormonal changes deep in the brain, which can trigger mood, emotions and attitude. One theory suggests that during fall and winter months, there is less sunlight, which leads to the brain creating less serotonin, a chemical linked to brain pathways and regulates ‘mood’.

Certain hormones made deep in the brain trigger attitude-related changes at certain times of year. Experts believe that SAD may be related to these hormonal changes. One theory is that less sunlight during fall and winter leads to the brain making less serotonin, a chemical linked to brain pathways that regulate mood.

CONQUER IT

WebMD suggests, “When nerve cell pathways in the brain that regulate mood don\’t function normally, the result can be feelings of depression, along with symptoms of fatigue and weight gain.”

If you have been feeling depressed and you have some of the previously mentioned symptoms, consult with your doctor for an assessment. Under the care of a doctor and/or mental health professional, there are a few guidelines to help SAD.

One suggestion is making an effort to go outside early in the morning to get more sunlight, view the holiday lights, or consult your doctor about purchasing a lamp geared towards light therapy, also known as ‘phototherapy’. Some treatments also include psychotherapy and/or medications. Treatment time may vary depending on the severity of your symptoms.

PREVENT IT (This is your arsenal!)

Other tips for improving mood in conjunction with receiving therapy treatment include:

• Prioritize what’s causing the most stress. Say aloud that you are depressed/worried then identify the source of the depressed mood. Journal or make a list of what you are depressed/worried about.

• Formulize a plan. During this season there may be many concerns including finances, relationships, employment, loss of loved ones and unattained personal goals.

• Watch your thoughts. Be aware of your depressive thoughts and replace these thoughts with positive thoughts. Focus on what you are grateful for in this season.Recite affirmations. Meditate, pray and/or attend spiritual services that uplift your spirit.

• Connect with family and friends.  Spend time with people that are upbeat and that help you keep a positive mindset. Phone friends you haven’t seen for awhile to laugh out loud about good times in your friendship. Brew some specialty coffee, tea or hot cocoa and tell stories about “the good ole days”.

• Nurture your creative spirit. Read a motivational book, listen to an inspirational speaker or sing your favorite inspirational song. Attend group activities such as dance, cooking and/or exercise classes. Visit the movie theatre or a live stage-play such as Hamilton or The Other Cinderella.

• Help someone in need. Volunteer at a local shelter or food bank. Become a youth mentor. Use your gifts and talents to teach or train the next generation to have marketable life-skills.

• Take a short vacation to a sunny place. Plan trips and events for the spring and summer season.

• Engage in your favorite pastimes. Bundle up (wear hats, scarf, gloves, thermals) and head outdoors to enjoy the holiday season. Play in the snow. Build a snowman. Visit Winter Wonderland. Attend a sports event or ice-skating. Sing Christmas carols.

• Engage in introspection and self-care. Do some soul searching to find out your purpose and life’s calling. Take 1 small step towards this purpose-driven goal within the next 30 days. Schedule a 30-60 minute massage or beauty makeover.