What are the Winter blues

The winter blues are the normal feelings of tiredness, sluggishness, and sadness that accompany the coldest and darkest times of the year.

You may wake up and commute to work in the dark then commute home and relax in the dark before bed. It may be several days until you see the sun in the winter months depending on how close (or far!) you live from the equator .

Although the winter blues may affect your mood and motivation, it should not prevent you from functioning in your daily activities- if your low mood persists to the point of impairing your ability to function in the activities you love to do, you might have SAD.

wHAT IS SEASONAL AFFECTIVE DISORDER

Seasonal Affective Disorder (SAD) is sometimes commonly called Seasonal Depression and is a state of depression that seriously impacts your ability to participate in daily life.

Symptoms of SAD are significant and can include:

• significant food cravings and weight gain

• difficulty sleeping, sleeping too much or too little

• loss of interest in activities

• social withdrawal

• lethargy and/or restlessness

• hopelessness/helplessness and thoughts of suicide

WHAT CAN I DO TO FEEL BETTER

Whether it is just a case of the winter blues, or maybe something more serious, there are things you can do to help yourself feel better.

• Circadian Rhythm is the natural clock that your body follows to know when to wake up and when to go to sleep. In the winter time your body’s natural circadian rhythm slows down while the world around you keeps moving. To combat this create a sleep schedule and stick to it. Going to bed and waking up at the same time each day is important.

• Let there be light! Sunlight tells your body to be awake. It also helps your body to produce and absorb Vitamin D. Head outside on your lunch hour or stand close by a window throughout the daylight hours.

• Purchase a SAD lamp to provide artificial sunlight. It is especially important to soak up some rays during your first few waking hours.

• Move your body every day. Winter blues can zap your energy and make even small things feel difficult. Implementing a daily exercise routine will help to keep you energized throughout the day.

• Eat a balanced diet. During episodes of SAD your body is craving extra calories, especially carbohydrates. Try incorporating new fruits and vegetables into your balanced diet to make each meal fun and unique.

• Talk to a friend (or a counsellor). Staying connected is a key part of staying well throughout the winter.

• Talk to your doctor. If you think you might be experiencing more than a little bout of the winter blues, talk to your doctor about medication options. An anti-depressant such as bupropion taken a few weeks before the usual onset of symptoms and continued a few weeks after the usual end of symptoms can immensely reduce the negative side effects of SAD.