Tips for handling winter doldrums otherwise known as winter-onset Seasonal Affective Disorder (SAD).

Prevalence

Is the dreary winter season tempting you to withdraw and to hibernate? Many people’s moods are negatively affected by weather patterns. This is why there is a higher incidence of Seasonal Affective Disorder (SAD) in dark and dreary locations, like Seattle or Alaska. Individuals who live in colder climates and who live farther from the equator are at higher risk for winter-onset SAD. About 5% of the population experiences SAD in a given year. Additionally, both women and young adults between the age of 20 to 30 are at higher risk.

Symptoms

Some symptoms specific to winter-onset SAD, sometimes referred to as winter depression, include:

• Feeling listless, sad or down most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy and feeling sluggish
• Poor concentration
• Oversleeping
• Appetite changes, especially a craving for foods high in carbohydrates
• Weight gain
• Tiredness or low energy

Strategies

If you or someone that you care about are exhibiting these signs, here are some coping strategies that you can try to counteract the symptoms:

• try to get as much natural sunlight as possible
• make your work and home environments as light and airy as possible
• sit near windows when you’re indoors
• engage in regular exercise, at least 3 days a week, if possible, especially outdoors and in daylight
• practice intuitive eating
• engage in self-care to manage stress

Bright light therapy or phototherapy has also been found to be an effective treatment for winter-onset SAD. Nonetheless, if the symptoms persist for more than a few days at a time and you struggle to find motivation to engage in coping strategies, then it is a good idea to consult with a mental health provider. A combination of cognitive-behavioral therapy (CBT), phototherapy, and antidepressant medications have been found to be an effective treatment approach for longer lasting cases.

Take Away

In conclusion, if you have been feeling fatigued or are experiencing increased signs of winter-onset depression, try out some of these self-care strategies. If more than a few days have passed and you continue to feel down and unable to manage the symptoms on your own, please talk to a trusted friend or seek support from a mental health professional. There are several evidence-based strategies that are available to help you combat these winter blues.