Breathing through the seasonal blues

From JBLM's Employee Assistance Program

As we welcome the crisp days of fall, some of us may notice an extreme dip in mood that coincides with season’s darker and colder days.

Beginning in the fall or winter, seasonal pattern changes contribute to the risk of depression. Transitioning from daylight saving time to standard time has resulted in an increase of reported depression cases, in part due to the winter blues, more commonly known Seasonable Affective Disorder.

Here are tips to cope with seasonal blues from the American Psychological Association:

• Experience as much daylight as possible. Sitting by a window or getting out for a walk during daylight hours may help soak up as much daylight as possible.

• Eat healthy. Comfort foods may be loaded with sugar, fat and carbohydrates that can contribute to foggy thinking. A healthy diet goes a long way in keeping us mentally healthy. Consider foods that naturally boost serotonin levels, which help regulate mood, sleep and appetite, such as a diet rich in leafy greens (preferably raw) or sprouted beans. In addition, consuming more almonds, avocados, bananas, lima beans, pumpkin seeds and sesame seeds can provide stimulating substances to the brain. Also try complex carbs such as sweet potatoes, corn or carrots — eating these starchy vegetables may help keep you fuller longer.

• Spend time with friends and family. Spending time with friends, family and pets may help avoid social isolation. Enjoying visits and beginning new fall traditions, such as game board nights or joining a sport may help keep us mindful of the present.

• Stay active. Consider volunteer opportunities in your community or schedule walks with friends during the crisp fall evenings. Research shows exercise and scheduling pleasant activities can be effective ways to lessen the impact of winter blues.

• Seek professional help. If you or someone you love struggles with ongoing feelings of depression, please seek help from a mental health professional or stop by to see the Employee Assistance Program team.

Symptoms of major depression as outlined by National Institute of Mental Health are:

• Feeling depressed most of the day, nearly every day.

• Feeling hopeless or worthless.

• Having low energy.

• Losing interest in activities you once enjoyed.

• Having problems with sleep.

• Experiencing changes in your appetite or weight.

• Feeling sluggish or agitated.

• Having difficulty concentrating.

• Having frequent thoughts of death or suicide.

Symptoms of SAD include:

• Having low energy.

• Hypersomnia (excessive daytime sleepiness).

• Overeating.

• Weight gain.

• Craving for carbohydrates.

• Social withdrawal (you feel like “hibernating”).

If you or someone you know has thoughts of death or suicide, call 1-800-273-TALK (8255) or 9-1-1 immediately, or contact a medical professional, clergy member, loved one, friend or hospital emergency room.

To learn more or make an appointment, call the EAP team at 253-732-2214.