(c) 2004-2005 Christine Louise Hohlbaum
Seasonal Affective Disorder (SAD)* is a wide spread condition with over 500,000 people affected by the disorder annually. It is caused by an imbalance in the hypothalamus gland produced by the lack of sunlight in the winter months. From September to April, people with SAD in the Northern Hemisphere are impacted greatly, with its peak symptoms between December and February. Sleep loss, lowered libido, lethargy, depression, mood swings, and overeating are the typical symptoms for SAD sufferers. Some have a mild version of the disorder, while others cannot function properly without medical attention. For people in the Southern Hemisphere, the onset of the disorder peaks in June, July, and August.
According to psychotherapist Dr. Daphne Stevens of Macon, Georgia, people tend to feel more depressed in the winter months because the “feel-good” chemical serotonin is lowered in our systems through less sunlight. With over thirty years of counseling experience, Dr. Stevens states that, unlike hibernating animals, human beings do not “go inward and downward for rest and renewal. We feel easily exhausted. We push ourselves more, which makes for more depression and fatigue.”
As bad as it may sound, there are ways in which to deal with the disorder. The SAD Association in England suggests several treatments such as light therapy, antidepressants, counseling, or psychotherapy. For milder cases, there are other drug-free methods to shake your winter funk.
Before you start looking for a cave in which to hibernate until spring, help is at hand! Below are some simple ways in which to beat your bad mood.
SAD comes from light deprivation. Much like sleep deprivation, lack of sunlight can affect us in unpleasant ways. Christina Stokes from Plainfield, IN, turns on extra lights during the winter months. “I recognize that my ‘depression’ is real and related to the gray day. I don’t beat myself up for feeling that way.” Recognizing the source of your bad feelings is the first step to handling them in an effective manner. Light-simulating lamps can impact your mood for the better. “Full Spectrum Light Bulbs” were developed in Scandinavia where light in the winter is a rare commodity. They simulate sunlight and can contribute to an overall sense of well-being. Dr. Stevens recommends a “light-box”, a full-spectrum light to be used in your home or office area.
Releasing endorphins into your blood stream is a sure-fire way to make yourself feel better. Dr. Stevens suggests maintaining a regular exercise regimen which increases your level of serotonin and overall sense of wellness.
Stella Holman of Eastbourne, East Sussex, UK, spends more time with her children because the winter makes her “feel tired and lethargic, rather resembling a hedgehog, wanting to hibernate in these short dark damp and cold days.” Resisting the temptation to stay indoors during the cold season will pay off in the long run.
If you can arrange it, take a weekly exercise class or team up with a friend to do something physically active together. Rent a beginner’s yoga video from the local library. Jump on a trampoline or join a gym. Take advantage of the exercise classes there.
You don’t have to be a marathon runner to take a jog around the neighborhood. If it’s too cold for you, find an indoor track, put on your headphones, and go for it!
Once you have taken care of the outside, it is time to take care of the inside. Eating well-balanced meals, including fresh fruits and vegetables, strengthens your immune system and contributes to your overall well-being. Dr. Stevens warns against imbibing too much or eating excessive amounts of sugar which can wreak havoc on your mood.
Go to an open-air market and buy local foods. Or splurge on high-quality organic foods every once in a while. Take extra vitamins to supplement the lack of fresh foods in your area.Your body will thank you in the long run.
Mothers are some of the busiest people around. If we don’t take care of ourselves, everyone suffers. Interweaving restful periods into our day is essential for sustained wellness. Dr. Stevens recommends allowing for more down time after this busy holiday period. Everyone needs more time to recuperate during the winter.
Nancy Monnell from Bracebridge, Ontario, Canada, hunkers down with her teenage children and makes certain that there is enough food in the house to last six months. Her small town is nestled “right on the 45th parallel and home of Santa’s village”. With snowmobiles racing by her house all day, this stay-at-home mom prefers to sip hot chamomile tea under the covers until the snow thaws at Easter.
If your schedule allows, take a cat nap or put your feet up and do nothing as Nancy suggests. Feeling overwhelmed can often contribute to depression. Offset your busyness with inactivity and quiet time.
Decreased outdoor activity can make you feel trapped, claustrophobic or just plain down. Make certain you spend a little time outside each day. The fresh air will do you good, and the Vitamin D from the sunlight will also brighten your mood.
Brian Sosin from Elmhurst, IL, has learned to accept the cold that surrounds him for much of the year. Living near Chicago, Brian’s strategy is to “take a deep breath, feel the cold inside me, and acknowledge my breath in front of me and continue on. Because when snow will happen, you really have no other choice but to either accept it or grow with it.” Being outside even in the winter months is an important avenue in gaining the light and fresh air your body craves.
Winter may seem interminable, but spring always follows. The trick is to invite renewal into your life even during the coldest months of the year!
*For more information about SAD, visit the Seasonal Affective Disorder Association Web site: http://www.sada.org.uk.
Christine Louise Hohlbaum, American author of Diary of a Mother: Parenting Stories and Other Stuff, has been published in over one-hundred twenty publications. When she is not writing, leading a toddlers’ playgroup, or attending PTA meetings, she likes to dance, read, and generally frolick. Christine currently resides near Munich with her husband and two children. Visit her web site at: www.diaryofamother.com.