Beating the Winter Blues: Tips for Combating Seasonal Affective Disorder

Winter in New York State is often associated with holiday memories and dazzling snowy landscapes. Unfortunately, it can also be cold, dark and gloomy. As the days get shorter and temperatures drop,
people tend to spend more time staying warm indoors and less time socializing and staying active. For many people, the combination of cold weather and
shorter days can negatively impact mental health. For some, this seasonal mood change is
characterized as Seasonal Affective Disorder.

Seasonal
Affective Disorder—aptly acronymized as “SAD”—is a common mood disorder that
impacts more than 3 million people every year. According to the National Institute of Mental Health, as many as 9 percent of people
residing in northern states like New York may experience SAD.

SAD’s impacts
can vary from a minor drop in serotonin (often dubbed the “winter blues”) to
major depressive episodes. The effects of Seasonal Affective Disorder can be
truly debilitating, so it is important to know the symptoms and begin to combat
them when you notice a significant change in your mood or the mood of a loved
one.

Here are some
ideas for activities that may help to combat Seasonal Affective Disorder and
help lift your spirits this winter:

Know the Symptoms

If you
experience any of the following symptoms, it may be time to seek help and make
some changes.

Feeling
depressed for most of the day, nearly every dayFeelings
of worthlessness and hopelessnessHaving
low energyLoss
of interest in activities you once enjoyedChanges in weight and/or appetiteDifficulty concentrating

Exercise and Go Outside Regularly

During cold
seasons, it is especially easy to get into the habit of staying indoors.
Lethargic behavior and decreased exposure to sunlight are both causes of
Seasonal Affective Disorder. You can eliminate both problems by regularly
taking walks outside during daylight hours.

Other forms of
exercise such as yoga can also help improve your mood. Exercising increases
serotonin levels and improves mind-body connection.

Make Plans and Keep Busy

Since many
major holidays are in the winter, it is easy to stay
busy by preparing for family get-togethers and other events. Whether you’re preparing a meal or adorning your house with festive décor, there’s always something that you can
do to distract yourself and keep busy.

 

Use a SAD Therapy Lamp

One of the most
common treatments for SAD is light therapy. This involves exposure to light
from a special type of lamp that mimics natural sunlight. Studies have shown
that light therapy can significantly decrease the effects of SAD and improve
overall mood. Seasonal Affective Disorder lamps are sold by many online
retailers and at some drug stores.

Seek Help From a Mental Health Professional

If the symptoms
persist, it may be time to seek further help from a qualified mental health
professional.

Most mental
health professionals are well-versed in treatments for Seasonal Affective
Disorder. Supplements, medication and Cognitive Behavioral Therapy (CBT) are
some of the options they may offer to you. Remember that your mental health is
just as important as your physical health and there is no shame in seeking
help.

These tips should
help you to identify and combat Seasonal Affective Disorder if it ever arises
so that you can enjoy all the positive aspects of winter.