Beating the Winter Blues

By Sara Mahdawi,
Clinical Psychologist

Have you ever felt more tired during the winter, moodier than usual, preferring to stay in bed and binge watch a television series while eating a high carb meal? And if you ever manage to leave your bed, your mood pretty much will resemble what you see outside the house, cold, dark and unpleasant.

If shorter days and less sun drain your energy and make you feel blue, you might be experiencing a classic symptom of Seasonal Affective Disorder (SAD). This is a form of depression triggered by changes in daylight and weather. Some people may suffer from SAD during the summer, however, most people who suffer from SAD are triggered by daylight and weather changes that occur during the winter season.

Why do we experience SAD or winter blues you may wonder?
The main reason behind it is not clear, but some experts believe that seasonal changes disrupt the body’s circadian rhythm, the 24-hour clock that regulates how we function during sleeping and waking hours, which sometimes causes us to feel energised, alert, drowsy and sleepy at other times.

Another theory is that this change disrupts the hormones (such as serotonin and melatonin) that are responsible for regulating the sleep, wake cycle and feelings of wellbeing.

Are you SAD?
The following signs and symptoms can help people detect if they are experiencing winter blues or SAD:
Feelings of sadness that happen most of the day, every day, in a seasonal pattern
Experiencing tiredness and lethargy
Loss of interest in activities you used to enjoy
Experiencing changes in appetite
Changes in sleep patterns; for instance, sleeping more than usual or more than 8 hours a day

Controlling Winter Blues
To help keep winter blues under control and maintain a productive energy level, here are some options that you may need to consider. Keep in mind that winter blues hit everyone differently, so what works for one person won’t for another. But there’s usually something that helps, so don’t give up if the first option you try doesn’t work, just keep trying till you find your remedy.

Keeping active: a daily one-hour walk during the day could be helpful for coping with winter blues

Getting sunlight: here, timing is very important. Getting 30 minutes of sunlight first thing in the morning will help keep the body clock on its spring time cycle during the winter, which may help with depression symptoms

Keeping warm: the cold temperature of winter may also play a role here. We know that there is a greater tendency toward depression symptoms immediately following an illness or a flu. When a person gets a cold, their immune system is agitated in a way that it’s a risk factor for depression. It’s advised to keep warm with hot drinks and hot food, warm clothes and shoes. Try to keep the temperature of your apartment between 18ºC and 21ºC

Prioritising social activities: there is a relationship between social isolation and depression. Connecting with family and friends, playing outdoor sports, or going on walks when the weather allows, could help. If the cold is making it harder to leave the house, smartphones the world a small village that fits right into our pockets, which makes our loved ones a phone call away

Adding aromatherapy to your wellness plan: using essential oils can be a simple and safe way to improve mental well-being, particularly when paired with another soothing activity, like taking a bath or enjoying company by candlelight. Essential oils trigger the area of the brain that’s responsible for controlling moods, appetite and the body’s internal clock. Not to mention that it’s always a good idea to enjoy a soothing warm smell. Read more about this on pages 52

Talking it through: talking treatments such as counselling, psychotherapy, or cognitive behavioural therapy (CBT) can help cope with symptoms

Seeking help: if symptoms are affecting someone’s daily routine and activities, then a psychiatrist is needed. SAD is a form of depression; it needs to be diagnosed and treated by a mental health professional
Remember, if your mood starts to feel as low as the temperature outside, then maybe it’s time to take action.

You can contact Sara Mahdawi at [email protected]