Don’t be SAD: How to beat the winter blues

At this time of year, with daylight and sunshine in short supply, you may feel more like hibernating than heading outdoors to play in the snow.

If you do, you’re not alone. Those of us who live in northern climates are no strangers to the “winter blues,” which is a mild version of Seasonal Affective Disorder.

About 15 per cent of the population may struggle with winter blues.

Studies have shown that nearly 10 per cent of people in New Hampshire have been diagnosed with SAD, but it affects only about one per cent in Florida, the Sunshine State.

SAD tends to be more common in women, young adults and those who work night shifts. It also has been found to run in families.

SAD symptoms typically come on during the fall and winter months Common symptoms include:

• Sleeping more, but not sleeping well

• Feeling dragged out, lowenergy and unmotivated

• Craving junk or comfort food

• Gaining weight

• Losing interest in activities you once enjoyed

• Not being able to focus

• Avoiding social activities

While many of us experience these symptoms to some degree, when they become disabling or make it difficult for you to function, you should seek help.

While there’s no exact cause of SAD, researchers have found it may be linked to:

• Your biological clock (circadian rhythm). The reduced level of sunlight in fall and winter may cause winter-onset SAD. This decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression.

• Serotonin levels. A drop in serotonin, a brain chemical that affects mood, might play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.

• Melatonin levels. The change in season can disrupt the balance of the body’s level of melatonin, which plays a role in regulating sleep patterns and mood.

Whether it’s the winter blues or SAD, here are some things you can try to lift your mood:

• Open your shades to let in the sunlight.

• Head outdoors on sunny days.

• Include physical activity in your daily routine.

• Adjust your diet to include foods that provide energy.

• Make plans to stay connected on a regular basis with friends, family and other social supports.