Seasonal affective disorders or winter blues?

As the days shorten with the onset of winters, many people begin their struggle with their drooping moods.

If some of you are feeling low, suffering from fatigue and having a disturbed sleep cycle these days, you could be suffering from winter blues.

Plunging moods during winter that spring back with the coming of spring is a well-recognised entity called Seasonal Affective Disorder or SAD. It is characterised by feelings of sadness, dullness and negative thoughts that affect normal relationships at home or work. Usually seen in women, SAD sets in every year when the sun starts losing its brightness to fog and clouds, the day begins to shorten and the temperature dips and remains low.

The primary culprit of both the winter blues and SAD is the lower level of natural sunlight we are exposed to in winter. This leads to disruptions in circadian rhythms (your body’s internal clock), which help control sleep-wake cycles and alterations in melatonin, a hormone associated with both mood and sleep, and serotonin.

COMMON SYMPTOMS:

Feeling less social than usual, depressed, or sad. Difficulty taking initiative, low activity levels, struggling to work*

Loss of interest in hobbies Withdrawing and isolating yourself from friends and family Difficulty sleeping Struggling to focus and perform at work or home

Having thoughts of worthlessness

HOW TO FIGHT WINTER BLUES?

Sunlight: It is important to get outside whenever the sun is out. Some prefer to go to sunny places to spend the winter.

Light therapy that replicates natural light with light boxes by using white fluorescent bulbs to mimic sunlight, has been proven to help. It regulates the release of melatonin.

Exercise: Research consistently shows a strong exercise-mental health connection, particularly for those with depression. It can increase serotonin and endorphins, which both affect mood. Moderate exercise of at least 30 minutes most days of the week may provide the biggest mood boost.

Medication: If more conservative treatments are not providing adequate relief, you may need antidepressants to regulate the chemical imbalances associated with the winter blues and SAD. If you spot it early you don’t have to waste time. Act quickly.