The Winter Blues
At 7pm the other night I looked out the window of my office to see that night had fallen and it felt really late. At least one night per week I will see clients in the evening. With the time change it feels like I get home very late and have to cram in family time before bed. It makes the days feel shorter, and as if there just isn't enough time to do all I want to do in a day. It takes a while for me to adjust each year and when I do I can settle into the cozy dark evenings, earlier bedtimes and warm blankets. But for many this change never gets comfortable. SAD or Seasonal Affective Disorder is a very real mental illness which is thought to be brought on by the lack of light during certain times of the year affecting a chemical imbalance already present in an individual's brain. Someone with SAD usually feels tired, depressed and disinterested in their normal routine and relationships. There is a propensity to eat sweets as well which can lead to weight gain and further the feelings of lethargy.
Some tips to avoid the onset of SAD are: getting outdoors and exposing your eyes to light, increasing your contact with friends and family, getting plenty of sleep and, as hard as it is to do this time of year, eating healthy.
Light therapy has been used to treat SAD along with anti-depressants and psychotherapy. It is important to rule out a more serious type of depression which can be identified by an exaggerated version of the above symptoms and possible thoughts of suicide or harming oneself in some way.
The holidays can bring with them the blues for various reasons. For some, painful family memories creep into their consciousness and for others feeling lonely or unhappy with their current relationship makes this a difficult time of year. The current state of the economy will likely ensure that this year will be a tough one for many.
If you have suffered in the past from SAD, or symptoms that sound like the disorder, then it is wise to shore up support systems early. Make plans to be busy during the traditional celebratory times - even if the event or company would not be your first choice. Try to remember that you are not alone in your feelings. Many people experience some sort of depressive symptoms as the days get shorter and the holidays approach.
Support Groups: Anxiety, Bipolar Disorder, Breakups & Divorce, Child Support & Custody, Depression, Depression - Teen, Family Issues, Financial Challenges, Healthy Relationships, Post Partum Depression, Post-Traumatic Stress Disorder, Pre-menstrual Syndrome (PMS), Seasonal Affective Disorder, Teen Anxiety
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I'm glad you wrote about going to events. So far, I've skipped two parties and 1 event because I felt down and unable to muster up the energy to chat and be friendly. It's horribly but this reminds me I need to try, because it could help.
By arrow79 December 13, 2008 11:33am
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I live in the Northwest where it gets very dark in the winter, and stays overcast and grey about 9 months of the year. (Summer days are very long though so its a good trade!) Getting outside is the best therapy, even when it looks cold and grey. We have the natural spectrum lights inside and use them wherever possible. Do not use tanning beds as an alternate! You don't want to trade your SADD for skin cancer - or worse, have both. Both I and my daughter made limited use tanning beds for winter blues (they feel wonderful!) - and so far I've had about a dozen skin cancers or pre-cancers removed by surgery or freezing. Two of the biggest tumors were in the middle of my face. Tanning beds are NOT safe for any reason, including SADD.
I found that when I'm really feeling the effects of the dark, aerobic exercise, even just getting out for a good walk or swim at a local Y, for at least 45 minutes five days a week makes a world of difference.
By Shawscove November 23, 2008 12:00pm
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Move to Minnesota where it's winter 7 months out of the year. : )
By SmileyGator November 23, 2008 10:01am
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I think maybe i have SAD, I'm not sure but I hate going out when its cold and dark. I see my family rarely, like my dad and my brothers, and sister. I would rather stay in with my kids and my husband then go anywhere when its dark and cold. I could never figure out why. Of course financially we are struggling pretty bad we can't even pay our rent right now, and Christmas is coming. I don't know how we are going to make it a good Christmas for our four children. Although our Church does help us out some. I use to love Christmas when I was a kid, but lately its so hard to enjoy.
By daisey31 November 22, 2008 7:36pm
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RE: the holiday blues: For many there is no joy and certainly no comfort is these holidays any more because the ho ho tis the season holidays now starts well before Halloween. It's too commercialized and the media keeps filling us with unrealistic seasonal expectations. Those who have lost friends, family members, and/or don't have a local support system end up alone and forgotten & marginalized because everyone else is too busy, busy, busy. Why is it that the most commonly suggested therapies ones that further marginalize those who need others the most?
By SeaNymph November 22, 2008 2:24pm
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Nice article... I am also a therpist, Licensed Clinal Social Worker, and Certified Addictions Professional...nice job, well worded, easy to understand, and YEs...SAD is very real...especially for those who don[t get enough of the light exposure as you mentioned...(That's why moved from something like the 3rd worce city in the USA for light/sun exposure, now at good 'ol sunny Florida!) Looking forward to more articles...Thanks,Mary
By dolphingirl November 20, 2008 8:48pm
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We are having snow tonight and the way people are carrying on, you would think we lived in Bermuda and not in Canada. It is nearly December! Hello!!!!!!!!!!! All that piffle about global warming seems to have convinced people that it would never get cold and dark and snowy again. Personally I lived in California for awhile and in Georgia, and I missed the change of seasons. Seasonal change reminds me that life is not a matter of simply marching through the world stone faced with both ears blocked by earbuds and no idea what happens around me.
I welcome the change of seasons and look forward hopefully to spring and heading to Florida for Sebring 12 Hours.
By Appleby November 19, 2008 7:27pm
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I used to joke that Thanksgiving and the 26th (yes,26th) day of December were my favorite holidays.
The preparations for Christmas celebrations stressed me beyond belief (very large extended family and multiple community events to attend with school, church, work, neighborhood).
To top it off, the days were short; I missed the sun and warmth; nothing was fun ... the excitement of childhood had really worn off, but tried to put on a wonderful holiday face for the children, etc.
Usually I would literally crash on the 26th; many times getting very ill with strep or some virus when I finally let my guard down.
Oh yes, I did love to cook those holiday cookies and cakes (but ate them also).
My children are grown now. I have learned to manage stress (of course I am fortunately retired). SAD is not as prevalent. I get plenty of rest and excercise. My husband and I eat more nourishing meals ... fresh foods, low salt, low sugar, avoid preservatives and take fish oil and vitamin D supplements. This regimen seems to have minimized my migraines, too.
My husband does not have SAD and loves the cold winter. He usually knows when I seem to be slipping into a bout. He finds something fun for us to do to get out of the house.
Hope those of you who suffer from SAD find a way to destress and enjoy the winter holidays. Hang in there for a few months ... spring and summer won't be too far behind!
By oldladybee November 19, 2008 5:51pm
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My entire family Is suffering from Institutionalized Parental Alienation Syndrome (I.P.A.S.) a multigenerational systemic defect.
Purple Ribbon Week for World recognition. November 23rd-29th
In every park in every neighborhood.
We must learn to love even those who have hurt us most.
By jupitergimtruefather November 19, 2008 1:40pm
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I bought a $300 full spectrum light box from Appollo when I lived in North East Ohio. That was one of the hardest times of my life - having to get through three winters there. One winter, the sun did not come out for 30 days. Even though I now live in Colorado and there is more guaranteed sunlight here, the fact that it still gets dark so much earlier, has been enough to set enough SAD symptoms.
But I am having my light box sent to me from Ohio. That really seems to help. If you truly have SAD, forget the cheaper UV desk lamps and light bulbs. Go for the big medicinal light box.
By catwings November 19, 2008 11:48am
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Thanks for the post. It gets dark where I live at 4:30... Miserable. May need to invest in some lights.
By everyminute November 19, 2008 11:24am
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6:00 rolls around and it is pitch black and feels like 8 or 9. Yes the tanning beds are great. I am the same way, usually right after Xmas I start hitting the tanning beds. Even once a week helps. This year I am pregnant due in April. So I have to find another way to get some needed sun light without freezing to death.
By ang2003 November 19, 2008 9:47am
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Yes, I too suffer from SAD, and I do hear that tanning beds help, and so does exposure to UV light. I dont know.. But I live in New York, and it gets dark at 4 or 5 pm during winter months, and its so ridiculous because in the mountains all it does is snow, which depresses the shit out of me, I do try to remain upbeat, but it is often difficult for I deal with family pressures as well, and im converting back to my original life before I met my ex, which makes it that much more harder. SAD is not easy for anyone who thinks it is.
By ToSaveALife November 19, 2008 8:42am
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I also suffer from SAD and i have found that a few trips to the tanning bed helps me... the holidays are going to be rough on my family as the economy really sucks ... But I am trying to keep upbeat and still do the little things that make the holidays fun
By Dewymoon November 19, 2008 6:59am
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I truly know the feeling, and it is not helping me at the moment with my GAD and depression. I hate when it is already dark and gloomy at 17:00hours....and when the daylight is covered up by fog all day....
By recoman November 19, 2008 4:54am