Is it time to be SAD … are you?

It’s early March and we’re into the last few weeks of winter. How’s your mood? Did you know there is a season affective disorder (or SAD) that occurs during the long winter months? Well there is and many people get a mild depression, which can sap their energy during this period of long nights and short days. This is especially true in the northern regions, but not just limited to those areas. A couple of years ago a friend of mine who lived south of Kentucky discovered that just before Christmas each year they started feeling blue or sad and that they experienced loss of energy … it seemed to sap their productivity at work and with their family as well. They learned that with some thoughtful observations they were able to avoid having to get into medication by asking some simple questions and doing some practical things to keep themselves energized.

Two basic suggestions are

1. getting out and getting regular exercise … at least three or four times a week
2. get exposure to light … preferably sunlight … plus there is Light Therapy which one can get through a special lamp to use indoors … you can Google “Light Therapy” and get some good suggestions and insights (including Amazon.com).

Symptoms

Here’s a list of some of the symptoms, which are similar to other forms of depression:

• Hopelessness
• Increased appetite with weight gain (weight loss is more common with other forms of depression)
• Increased sleep (too little sleep is more common with other forms of depression)
• Less energy and ability to concentrate
• Loss of interest in work or other activities
• Sluggish movements
• Social withdrawal
• Unhappiness and irritability

“Am I” Questions

If you are experiencing “cabin fever” or the “winter blues” or finding that your energy is lower than usual, you might consider the following simple “Am I” questions before scheduling a doctor’s visit:

1. Am I exercising regularly? (3 to 4 times a week)
2. Am I eating a healthy diet … including some high-energy foods?
3. Am I watching my weight?
4. Am I drinking enough good-for-me liquids … staying hydrated? (water)
5. Am I getting out into the sunshine for 20 – 30 minutes a day?
6. Am I practicing good sleeping habits?
7. Am I maintaining a positive attitude?
8. Am I having some fun?

Light Therapy

Here are some the basics on Light Therapy:

• Light therapy is using a special lamp with a very bright light (10,000 lux) that mimics light from the sun

• A common practice is to sit a couple of feet away from the light box (lamp) for about 30 minutes every day. This usually is done in the early morning, to mimic sunrise
• Keep your eyes open, but do not look straight into the light (lamp) source

Symptoms should improve within 3 – 4 weeks if light therapy is going to help.

I hope these tips and suggestions are helpful if you are experiencing loss of energy or the winter blues.

Good news – spring is close … Daylight Savings Time starts this weekend. When your weather breaks get out and enjoy it all you can.

Do you have any suggestions for avoiding being down in the winter months?

Explore posts in the same categories: Healthy Thoughts, Lifestyle

Tags: Light therapy, Mood Changes

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