Wirral Mums Guide: Winter Blues How to Beat the Blues/Depression
Winter Blues – How to Beat the Blues/Depression
Introduction It’s not uncommon for people to start feeling a little down toward the end of the year. The warm weather is quickly slipping away, the sun isn’t far behind, and people know they’re in for a long couple of months until spring. While it’s not unusual for people to experience the winter blues, what they’re having may be something more serious. But how do you know the difference? In this Wirral Mums Guide, the following will be discussed: What are the winter blues? What are the symptoms of the winter blues? What is the difference between winter blues and depression? Who gets the winter blues? When should you see a doctor? What can you do to beat the winter blues? Millions of people are affected by some form of winter blues or mild depression each year beginning as early as September and lasting until April. With so many people either directly or indirectly influenced by this illness, it’s no wonder people want to know how to beat the winter blues. By the time you’ve finished reading the information contained in the Wirral Mums Guide, hopefully you will know the difference between the winter blues and depression. It is the goal for you also to learn some ideas you can use to combat the winter blues to make the cooler months a time to enjoy rather than dread.
What are the winter blues? Many people experience what they consider to be the winter blues. They feel a little down, don’t have as much energy as during the remainder of the year, and almost want to hibernate. If you or someone you love feels this way and the symptoms pass after a week or so, you may be merely having a down time which is completely normal from time to time. It is possible, however, that the feelings are indicative of something more serious if they persist for longer than a couple of weeks, if they reoccur every year around the same time and for the same duration, or if they affect your quality of life. People who are regularly “down” during winter months may be experiencing Seasonal Affective Disorder (SAD) which is a form of depression. Some people think the winter blues are psychosomatic or only emotional. There is real science, however, which proves people experiencing the symptoms of winter blues, SAD, or more severe depression are more than simply in one’s head. Before you can learn how to deal with these types
of blues, however, it’s important to be able to identify the symptoms and know if you should seek professional help.
What are the symptoms of the winter blues? Winter blues may be the mildest form of depression one would feel during colder weather. It is often characterized by lack of energy, having negative feelings about things going on around them, and changes in their eating or sleeping habits. These feelings generally do not last very long and once they’ve passed the person is back to their old self and ready to take on the world. The “winter blues” may also occur at other times of the year such as a long stretch of rainy weather or a drastic change in climate due to strong weather patterns.
People who experience SAD, on the other hand, are affected by this condition yearly. They may begin feeling the effects of this mild form of depression when the days become shorter. The feeling often persists throughout the fall and winter months until springtime the next year. Some people who work in dark offices with no natural sunlight may experience SAD all year round. The symptoms for SAD may include any or all of the following: Fatigue or a decreased level of energy Increased need for sleep or difficulty waking up in the mornings Increased appetite, particularly for sugary foods or those high in carbohydrates Difficulty concentrating on daily tasks A desire to be alone Feeling guilty for no reason Increased irritability Weight gain If these symptoms look similar to depression, that could be because SAD is mild depression. However, if someone feels these symptoms throughout the year with little or no break from them, that person could have severe depression or clinical depression. Full-blown depression also includes having some of these symptoms: feelings of hopelessness, prolonged periods of sadness, loss of self-worth, and feeling like they have nothing to look forward to. Persons with depression may also have negative thoughts about themselves and everything around them. They may also stop spending time with friends, prefer to stay at home in a darkened room, or give up on activities they previously enjoyed. They may even feel they have nothing left to live for; many people with clinical depression have considered or attempted to commit suicide. If you know anyone with these symptoms who seemingly doesn’t improve, it may be time for intervention even if it means physically dragging them to the doctor.
What is the difference between winter blues and depression? Winter blues can happen periodically during the winter months, but they’re not long lasting. There may be a minor interruption in a person’s life while they stay to themselves. However, they may be able to bring themselves out of it or friends may be able to bring them back to their normal selves. SAD, unlike simple winter blues, has a medical reason for it. Millions of people all over the world are affected by it. Doctors agree the reduced amount of natural sunlight in the winter leads to an imbalance in the chemicals of the brain. Melatonin, a chemical needed to produce sleep, is affected by the amount of daylight and the shorter days produces the symptoms associated with SAD. Serotonin, the neurotransmitter which is responsible for mood, hunger, and sleep is also out of balance. Luckily, 85% of the people affected by SAD can be helped enough to be able to resume their life much in the way they do during the remainder of the year. Depression, on the other hand, is more than an imbalance of Melatonin, although that may be part of the problem. There are varying degrees of depression with some more severe than others. Depression is a mental illness which requires medical and/or psychological help. It can be treated with good results, but it will not clear up on its own.
Who gets the winter blues? If you’re talking about a short period of malaise, anyone can have it. In fact, some babies have been known to show signs of melancholy if they were born during the summer and are going through their first winter. They can tell there is a difference and can be affected like anyone else. Children are also susceptible to the winter blues. Their brains are made up of the same chemicals and work in the same way but on a smaller scale. So, if an adult can experience short times of feeling blue during the winter, it makes sense that children can, too. Adults seem more likely to be affected by the winter blues. This may be due to stress associated with trying to do too much – working fulltime, caring for a home, caring for children, caring for aging parents, etc. – but it could also be for other reasons. No matter the age of the person having the winter blues, there are things which can help someone beat the winter blues. It is unlikely for infants or children to be greatly affected by Seasonal Affective Disorder but it is possible. In fact, if someone closely related has a history of depression, children are more likely to suffer from SAD. The age SAD begins is generally between the ages of 18 to 30 when it begins. It affects people equally in the northern and southern hemispheres, but people living within 30 degrees of the equator don’t appear to be affected at all. This is most likely due to the fact the daylight hours remain constant throughout the year. December, January, and February also seem to be the worst months for those who have SAD. Diagnosis generally will not be made until a person has had the same symptoms at least two years in a row.
Other forms of depression are best left to be diagnosed by a doctor. They will be able to take the family history of the patient, look at all of the symptoms, and make an informed diagnosis based on what they learn. The doctor will also be able to determine what the best course of treatment is for the patient.
When should you see a doctor? Simple winter blues probably doesn’t require a doctor’s diagnosis. In fact, it’s possible the symptoms will be gone by the time you finally figure out you had a problem. If you’re not feeling “up to par” or like you normally do, wait at least two weeks to see if the symptoms will go away on their own. More severe than winter blues, SAD is not likely to disappear until warmer weather and longer days return. You may find the symptoms of SAD becoming worse the further you get into the winter months. If you’ve experienced the same symptoms at least two years in a row, make an appointment with your doctor. You would also want to make an appointment with your doctor if the symptoms become a hindrance to living your life during these months. They will find out which symptoms you’re having, how often you have them, what their severity is, and consider your family medical history. The doctor might make therapy suggestions or give you other options for helping you deal with SAD. There are many treatments available for those facing this disorder each year. Depression itself can be a debilitating disease. People suffering from depression, in many of its forms, can experience pain or lethargy so severe they don’t want to live. Some get to the point they would rather die than to keep living life the way it is. If you or anyone you know is having thoughts of suicide, contact someone for help. There are several telephone helplines with specially trained people who will listen to you, understand what you are going through and help you through the immediate crisis. Helplines and support groups Samaritans Samaritans (08457 90 90 90) operates a 24-hour service that is available every day of the year. If you prefer to write down how you are feeling, or if you are worried about being overheard on the phone, you can email Samaritans at jo@samaritans.org. Childline Childline (0800 1111) runs a free helpline for children and young people in the UK. Calls are free and the number will not show up on your phone bill. What can you do to beat the winter blues? Even though you may not feel like being social while having the winter blues, it’s important to try to maintain your friendships until the blues pass. Your friends can help motivate you to get out and get
on with your life until the melancholy passes. You can also treat yourself to a day at a spa to help bring you into a better frame of mind. As far as simple winter blues are concerned, you know that they aren’t going to last forever. Within a week or so you will be back to yourself and it will be like the winter blues never happened. Unfortunately, this isn’t the case for someone with Seasonal Affective Disorder. Getting outside to spend as much time as possible in natural sunlight is probably the best thing you can do if you have SAD. Increased exposure to the sun will also provide much-needed exercise during the winter months. You can take a long walk outside or rearrange the furniture so you’re getting more direct sunlight into your home. If you have a conservatory in your home, you may also spend more time there while the sun is shining. Of course, during the late autumn and winter months, the sun doesn’t shine as long as it does during the spring and summer. This means you may be getting up before the sun rises and, depending upon your daily schedule, going to bed after the sun has set. If you’re in an office building or school all day long, you may not get to see the sun at all except on the weekends. To make up for not getting sunlight during the day, a doctor may recommend light therapy. This is a type of therapy where you sit in a special fluorescent lamp for 30 to 90 minutes each day. This is supposed to approximate sunshine and can make a difference in the brain’s chemistry to relieve some of the symptoms of SAD. Light therapy is generally effective within three to four days; the longer you use the therapy, the better you will feel. Your doctor will probably be able to give you the best advice as to which type of light box and what strength light bulb to get. Ten minute sessions in a tanning bed twice a week may also provide the same type of results. Traditional antidepressants have been proven ineffective for treating SAD. They may even make the sleepiness and lack of energy worse rather than improving the symptoms. Non-sedative prescriptions may help with the depressive symptoms of SAD and may work well in conjunction with light therapy described above. Your doctor may also suggest going to therapy or counselling to learn to beat winter blues caused by SAD. They can help you accept your illness and the limitations which come with it. They may also make other suggestions to help you get through the winter months until longer days arrive. Exercise is an important component of feeling better during the winter whether you have simple winter blues or SAD. Taking time at least three times a week to exercise alleviate stress, improve your mood, and help you combat the tendency to gain weight during the longer days of winter. You might also like to know that levels of serotonin are also raised during and after exercise. Don’t forget that carbohydrates found in sugar-laden foods also increase serotonin levels and that’s why people with SAD crave these foods. Instead of eating junk food and soft drinks for several months a year, it is better to choose complex carbohydrates found in fruit, vegetables, and whole wheat products. Eat a well-balanced diet rather than leaning heavily toward the carbohydrates and you’ll have less weight to lose to be ready for spring and summer clothing. While discussing diet, you’ll also want to reduce your fat intake during the winter. Choose protein and complex carbohydrates over simple carbohydrates and high-fat meals. Avoid refined or processed foods; they don’t provide the nutrients your body needs and may make the desire to sleep even worse. You also want to be sure to get eight 8-ounce cups of water each day.
Alcohol is something you’ll want to avoid if you’re affected by SAD. Alcohol is a depressant so it won’t do anything to make you feel better emotionally. A glass of wine or one beer may not be a problem for people without SAD, but they can make you feel worse. Avoiding alcohol until the weather changes and the days are longer is a good idea if you have SAD. Plan something exciting to give yourself something to look forward to. This could be as simple as a day with your friends, a day at a spa, or a weekend trip to warmer climates. Acupuncture has also been shown to provide some people. SAM-e (S-Adenosyl-L-Methionine) is a naturally occurring compound your body makes. This compound helps to produce and regulate the hormones and neurotransmitters dopamine and nor epinephrine. If the levels of these compounds are too low, it can greatly affect the level of depression someone feels. Some doctors will recommend taking up to 800 milligrams a day. Everyone is used to all of the dark, earthy tones or stark white from the show during the colder months. Bring some extra colour into your life. What colour clothing you’re wearing may not seem to make much of a difference, but it really can help give you a boost. You can also add bright colours to your living area by covering a couch in bright fabric, adding orange or yellow pillows, or placing flowers in your room. It doesn’t matter if the flowers aren’t real, they’ll help you remember that spring isn’t far away. Warm, spicy aromas might also do well to help improve your mood when you’re feeling low. Citrus scents are particularly enticing and will bring to mind summertime. Create a summer-like party in your home. Crank up the heat, put on shorts, and play beach music. Invite your friends and have a picnic on your living room floor. If you have a fireplace, try roasting hot dogs or marshmallows to transport you to a favourite camping trip from the past year. The goal is to trick your mind into thinking it’s warmer outside than it really is, even if only for a short time. Do you have holiday time you can use now rather than waiting until the summer months? There are many benefits to travelling during the winter. Not only can you travel more cheaply, you will also find tropical destinations in the southern hemisphere are less crowded. Travel to a beach and you might find you have it all to yourself. While you’re there, be sure to get as much sun as you can on as much of your body as possible. The residual effects might help you get through the cold back home until the warmer, sunny days arrive. Try some of the above to help you try to beat winter blues associated with Seasonal Affective Disorder. These aren’t the only ways to help you feel better until the sun starts shining for longer hours in the day, but they may be enough to get you through winter. Those with depression may benefit from some of the above ideas but they will most likely benefit most from traditional treatments. Doctors can prescribe medicines which will reduce their symptoms and help them feel better. Counselling or psychotherapy may also be recommended. When used together, someone suffering from any form of depression may be able to look forward to the future with hope rather.
Conclusion Winter blues, Seasonal Affective Disorder, and depression may have similar symptoms but they are not the same thing. Winter blues are temporary and usually last two weeks or less before the person begins to feel better. SAD generally occurs every year beginning in September and lasting
until April; it is a mild form of depression which can be improved by natural methods. Depression can be severe and is often debilitating; it is best treated with traditional methods. If you’re feeling down and wonder if it is possible to beat the winter blues, the good news is there is hope even for those with severe depression. Taking care of yourself and getting natural sunlight each day may be your best course of action with simple winter blues and SAD. With time, treatment, and effort you can beat the winter blues no matter how severe they are.