Tis the season, alright. Now the holidays are over, and winter has settled into its shorter days with colder weather. And in many parts of the country or world, darker days come with this season, too.
I grew up in the Midwest part of the United States. Now, I know that doesn’t compare with a Norway or Alaska where mostly dark days dominate the winter calendar. But in the Midwest, it was common to be deprived of the sun for 21-30 days at a time. The Midwest has the thickest, grayest cloud cover I’ve encountered.
So, it’s no wonder that at this darkest, coldest, grayest time of the year, I and many people like me, feel sluggish, tired, drained of vitality, wondering if it’s worth it, and just basically want to snuggle in the down comforter with a box of chocolates for the next three months. Some of us are tired all day, and then wonder why we can’t sleep at night. We stay up too late, mindlessly watching television even though we know we will feel worse the next day.
Before you go running off to your doctor for the latest antidepressant that you’ve seen tons of commercials for in your recent TV-watching binges, consider that you might be suffering from Seasonal Affective Disorder, called SAD for short. Signs of SAD include:
Lethargy: decreased energy, less joy and lower output
Depression: crankiness, withdrawal from normal life, lack of feeling or feeling numb, and constant sadness, anxiety or worry
Physical Symptoms: weight gain, joint pain, stomach problems, and increased susceptibility to infections
Sleep Patterns: oversleeping, unable to sleep, needing naps, or reluctantly getting out of bed daily
Other Changes: craving carbohydrates or comfort food, difficulty concentrating, not completing normal tasks, inability to focus, and loss of interest in sex or other activities
If any of this sounds like you from December to April, you might be suffering from SAD. This condition, also known as Winter Depression, is different from reactive depression that occurs after a trauma or loss; and varies from endogenous depression as well, which is what we call depression that has no other cause, and is usually attributed to a chemical imbalance. Grief therapy might be in order for reactive depression; and antidepressants are usually prescribed for the chemical depression.
Typically, if you go to your doctor with the above list of symptoms, he or she is likely to prescribe you with whatever the latest SSRI, or Selective Serotonin Re-uptake Inhibitors. These work by recycling the supply of serotonin in your brain and preventing further breakdown of the serotonin.
There is some concern, though, that SSRIs may not be the best therapy for seasonal, or winter, depression. Each medication takes a few weeks to take effect, and each medication has a list of side effects that may not be worth having for a few months of the year.
The good news is, many natural remedies have been reported as working very well with Seasonal Affective Disorder. Try the following suggestions and see if your outlook on life is better in a few weeks. If it isn’t, then by all means, consult your health care provider.
Cut the carbs! Cutting down on carbohydrates while upping the amount of protein eaten increases energy and a sense of well-being in many people. Concentrate first on replacing many of the empty carbs such as sugar and white flour items with whole grains like brown rice, potatoes cooked with skins, whole grain or whole wheat pasta and bread and include approximately 20 grams of lean protein with each meal.
Walk it off! Exercise has long been known to increase endorphins and create a sense of well being. Walking outdoors is an accessible, easy, portable exercise anyone can do. Try for twenty minutes a day.
Get outside! Even if the day is dark, being outside still gives you more natural light than being indoors. Do your daily twenty minute walk outdoors at noon for maximum effect.
Fish oil, fish oil, fish oil! Omega-3 oils or essential fatty acids have been shown to be more beneficial in many cases than SSRIs at combatting depression. And depression of the winter type is especially treatable with fish oil. Aim for a high-quality fish oil capsule, and follow dosing guidelines. Other sources of fatty acids like flax-seed oil, evening primrose oil (for women) and cod-liver oil are beneficial, too in boosting moods and reducing irritability and crankiness.
Let there be light! People suffering from the above symptoms that affect their body clock and sleep rhythms seem to automatically seek out bright light. Many people find relief in just a few days from bright light therapy, a box produces intense light at a safe distance. You can also change all the lighting in your home (and your office if allowed) to full-spectrum bulbs and bring the gray-day doldrums to an end.
If you need a pill! St. John’s Wort is often called the “herbal antidepressant.” Its effectiveness is debated, but especially in people suffering with seasonal depression, or SAD, St. John’s Wort effected improvements in sleep, anxiety and depression.
Don’t forget to laugh! Laughter is still the best medicine. Try to find a reason to laugh. Watch old Seinfeld episodes or shows that tickled your funny bone in your teens. Let yourself laugh at them again now. Laughing increases endorphins, too. And it’s just plain fun to laugh.
