Seasons come and seasons go. This is just a normal cycle of life but for most of us, each season brings different kinds of experiences. Spring brings joy and relief from the winter season. Summer gives us life, energy, more fun and activities. Autumn is just a lovely season but what about the winter? Annually we get to experience winter with its accompanying snow, ice and freezing temperatures. But aside from these inconveniences, many people experience severe depression, weariness and irritability during the gray winter days. We call this Seasonal Affective Disorder or SAD.
Why do people get SAD during the winter season? Alteration in the brain chemistry because of the lack of sunlight is believed to trigger this type of depression. According to research, 20 percent of Americans suffer from some form of SAD. There are those who will experience mild to moderate winter depression. Studies show that almost 25 million of Americans suffer from mild to moderate winter depression and as many as 10 million suffer from SAD symptoms. Sometimes these people suffer from SAD symptoms so extreme that their careers are put in jeopardy or their personal lives are disrupted and some are so depressed they drive themselves to suicide. SAD affects more people in areas where winter nights are longer and days are shorter.
Studies show that there is a dramatic hormonal cycle change that occurs when a person is deprived of light for a long period. People who suffer from SAD experience the same type of change during winter.
Here are self-help strategies for people who suffer from SAD symptoms.
Since winter is mostly dark and gray, try lightening up your home. Let the light comes in however little there is. Remove the drapes if possible and paint your walls and ceilings in lighter colors. Installing skylights would be a good idea as well as using brighter bulbs.
Since winter is too gloomy for you, arrange a winter vacation in sunny locations where you could bask in the sun and have fun.
Don't let the winter chill keeps you indoors. Put on the appropriate clothing and go outside. This will help you fight the winter depression. Scientists have found out that native people living in areas where there is darkness for six months spend all year round doing outdoor activities and interestingly these people do not experience SAD symptoms.
Try to get into the habit of walking in the morning between 6:00 and 8:00 A.M. This appears to be an effective therapy against winter depression.
Carbohydrates can lighten up your mood. Eat at least one or two ounces of carbohydrates like pasta or cereal.
Your body clock should be synchronized to a regular schedule. Rise and sleep at the same time every day even on weekends and holidays.
If you think you can get away from SAD with self-medication, think again. It might just worsen your depression. Avoid self-medication. Some people take caffeine to deal with SAD, but too much caffeine intake can cause anxiety, muscle tension and gastrointestinal problems. Others drown themselves in alcohol but since alcohol is a depressant this will just aggravate the problem.
Seek professional help if any of the above tips aren't helping you alleviate your SAD symptoms.
Michael Russell
Your Independent guide to Depression
