With 4pm sunsets, erratic temperatures and plenty of rain and greyness, winters in England are often bleak and uninspiring. And winter is far worse for people with the winter blues and seasonal affective disorder (commonly known as SAD).
SAD is a recurrent type of depression associated with the change in seasons. It typically starts in the autumn and persists through the winter months.
“SAD can be debilitating for some people,” says Joyce Corsica, PhD, a clinical psychologist at Rush. “And if you’re suffering from it, it’s important to get help.”
Sun power
The primary culprit of both the winter blues and SAD is the lower level of natural sunlight we are exposed to in the autumn and winter. Less natural light can cause the following problems:
- Dips in serotonin, a neurotransmitter that regulates mood
- Disruptions in circadian rhythms (your body’s internal clock), which help control sleep-wake cycles
- Alterations in melatonin, a hormone associated with both mood and sleep
“All of these factors can have a direct impact on your mood,” says Corsica. “And if you’re having mood difficulties, other things can start to fall apart too. You may find less enjoyment in your life, your work performance may suffer and you may start struggling with your relationships.”
Follow these tips to help this Winter Condition
The winter blues are very common, with many of us experiencing a mood shift during the colder, darker days of winter. You may find yourself feeling more lethargic and down overall. Although you may feel more gloomy than usual, the winter blues typically don’t hinder your ability to enjoy life. But if your winter blues start permeating all aspects of your life – from work to relationships – you may be facing SAD (seasonal affective disorder). This is a recurrent type of depression associated with the change in seasons. It typically starts in the autumn and persists through the winter months.
Here are four ways to help beat the winter blues and SAD:
Sunlight: It’s important to get outside whenever the sun is out during these darker days. Take a walk during your lunch break, play with your kids at the park. Exposing yourself to natural light will help boost serotonin production and your overall mood.
Light therapy: As the current standard of care for SAD, light therapy replicates natural light with light boxes, which use white or red fluorescent bulbs to mimic sunlight. Light therapy can be particularly helpful in regulating the release of melatonin, which increases when the sun goes down. When undergoing light therapy, you will spend a prescribed amount of time looking at the light box each day. It is important to follow your clinician’s orders to ensure you are using an appropriate “dose.”
Exercise: Research consistently shows a strong exercise-mental health connection, particularly for those with depression
and anxiety. That’s why experts often refer to exercise as nature’s antidepressant. Exercise 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. And at Bodyfit Solutions we highly recommend partaking in functional training which will also help you improve posture and assist in your biomechanics.
Cognitive-behavioural therapy: A recent study in the American Journal of Psychiatry suggests that cognitive-behavioural therapy can actually be a more effective long-term treatment for SAD than light therapy. While more research is needed in this area, cognitive-behavioural therapy is clinically proven to be extremely beneficial for all types of depression.
Let Bodyfit Solutions take care of the exercise prescription by moving more and feeling better. If you wish to improve posture, rid yourself of pain, learn which exercises are key to your performance join our ‘8 week move better for life program’
“Not sure how to start or a little nervous? Book a free consult and we can chat through your goals and create a plan”