Got the "Winter Blues"?

If you’re still getting the house picked up after the holidays and having a hard time getting back into the routine, you’re not alone! It’s not unusual to get the January Blues….

As the days get darker and temperatures dip this winter, many are beginning to feel the effects of seasonal affective disorder, or SAD. 

SAD is a type of depression that typically comes on in the winter months. It leads to mood changes and other symptoms of depression.

It’s an annual decrease in mood and can lead to feeling lethargic, difficulty sleeping, poor appetite, and weight loss. Some people experience agitation and anxiety, and it really stems from the change in weather, the lack of sunlight, and the cold dreariness in certain areas of the country.

SAD is quite common. The National Institute of Mental Health reports millions of Americans have SAD, though many might not know they have it.

As we step into another pandemic winter, seasonal affective disorder is once again being compounded by COVID-19 anxiety for many Americans.

Most Americans are still reeling from the events of the past year and a half. The staggering death toll of more than 773,000 people has left countless grieving families in its wake. 

There’s also the lasting effects of social isolation, financial upheaval, and the collective stress of being on edge for so long. The uncertainty of where the pandemic is heading can make the mental anguish seem never-ending.

In a vicious cycle, SAD can make it even more difficult to cope with COVID-19 anxiety.

Seasonal Affective Disorder (SAD) can lead to a sluggishness or lowness that can even further decrease motivation to engage in healthy habits, like eating healthy, staying active, and managing stress.

Tips for managing SAD and COVID-19 anxiety

If you’re feeling the double whammy of seasonal affective disorder and pandemic anxiety, I recommend the following coping mechanisms that can help ease symptoms of both.

Maintain a Routine:

Having some semblance of a daily routine is very important, especially when things seem overwhelming. 

What I mean by that is having small, achievable goals to work toward each day. So for someone who, as soon as they open their eyes in the morning, they start to feel overwhelmed by all the demands on them, identifying those small goals and crossing them off their list can make a big difference. 

These goals can be as simple as taking 10 minutes out of every morning for deep breathing and stretching.

That’s not a huge goal, but it’s something to cross off the list. So you attended to yourself for 10 minutes, and now you’re a bit more charged to start the day.

Try Light and/or Infrared Sauna Therapy:

Phototherapy, or light therapy, is a recommended treatment for seasonal affective disorder. It involves sitting or working near a light therapy box, which mimics natural outdoor light.

We offer Infrared Sauna therapy in our offices as a way to raise the body temperature and fight off illnesses, sweat out toxins, and aid in weight loss. I encourage patients to get a little creative with their sessions.

We have one patient who uses their sauna therapy and combines it with listening to some relaxing music, and they visualize that they’re at the beach.

On sunny winter days, I’ve been known to park somewhere in the sunshine, and eat my lunch in the car. In my own quirky way, surrounding myself with sun rays works to help me overcome the winter blues!

Get Moving:

Studies show that physical activity can improve mental health and overall well-being. 

As I tell my patients, exercise doesn’t have to mean going to the gym or taking a fitness class. It’s really just any type of physical activity that you can get, like taking a walk, doing some exercise at home, using a quick YouTube workout video — these all count.

Find your Community:

Surround yourself (in-person or virtually) by people who support you, inspire you, or are just fun to talk to. 

If you’re feeling stressed or overwhelmed, lean on that social support system to help you get through tough times. 

Probably one of the most important coping tools is not keeping things bottled up, but sharing with your loved ones how you’re feeling.

Practice mindfulness Meditation:

A proven way to help ease symptoms of depression and anxiety, mindfulness meditation encourages people to slow down their thoughts and breathe deeply. 

What that does is really help us focus on the present moment. We are so good at thinking about the past and worrying about the future, that we often miss the present moments.

If you have trouble controlling your thoughts and getting into a meditation practice, start with small goals. 

The expectation is not that you turn your brain off, but I like to think of it in terms of volume. So if you feel like your brain is at a nine or a 10, in terms of volume… the expectation is that doing some deep breathing is just going to turn it down a little.

The expectation is not that you’re going to go from a nine to a one. And if that’s the expectation, that’s where people get frustrated.

Create a tangible Bucket List:

Having plans for enjoyable activities can help ease day-to-day stresses. 

While COVID-19 has limited options over the last year and a half — whether that’s because of fears of becoming sick or financial strain — even making small plans can be helpful. 

Plan fun activities for yourself, regardless of how small they may seem to you. This could include doing a wine tasting from home, creating a weekly movie and dinner night, or building a fort in your living room.

Lean into Nostalgia:

There’s a reason it feels so good to rewatch your favorite sitcoms or revisit beloved holiday movies each year. 

Movies, TV shows, stand-up comedy segments that you know and love can bring a sense of comfort and familiarity.

Watch this cute short video to understand how nostalgic memories can help make you feel better: HERE.

Have a few of your favorites on standby — whether that means holiday classics that you love or a TV series you can binge. You can even pair it with your favorite recipe or takeout food and amp up the nostalgia.

Vitamin D supplements:

Vitamin D supplements may help because most of us do not get enough natural Vitamin D, which comes first from exposure to the sun and by eating fatty fish such as tuna, mackerel, and salmon.

These work for some and not for others…..

Psychotherapy:

Cognitive Behavioral Therapy (CBT) helps you identify negative thoughts and replace them with more positive thinking.

A good therapist will also help find forms of behavior that will get you engaged or re-engaged in activities that bring you joy.

CBT cleans out old, useless thoughts and finds what brings you joy.

A Take-Home Message

Remember, taking the first step is the most important!

SAD is real. I look out the window today and the few snowflakes have turned to rain, and for some, ice. So, I’m going to pop some Vitamin D, jump in the sauna, and later go out and practice skidding down the driveway.

Steer clear because when SAD strikes, there is nothing like sliding down some empty street to make me happy, LOL!

Do take SAD seriously, and please get the help you need.

If, after spending some quiet time and reflecting on your health challenges, you are still lost and don’t know where to start; make an appointment with our office, and we can help you make a plan.

THE most important thing in life, is how you feel about YOURSELF!!!!

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