by Kay Lockett
Winter is in full force, and the short, dark, cold days can get you down. But there
are ways to lift your mood in the colder months. All you want to do is stay in, curl
up into a ball, and eat. We’ve researched some tips to help brighten things up. The
"winter blues" are characterised by mild depression, lack of motivation, and low
energy that many people experience during this cold season. Luckily, there’s a lot
you can do to both prevent the blues and get yourself back to normal. After the celebrations
of the festive season, many people feel low when going back to work.
January is also a busy time for lifestyle changes: we take out gym memberships, look at job ads, browse for holidays, start diets and give up smoking. While many of us feel glum at the start of the year, for some people these thoughts can spiral into depression.
The Mental Health Foundation estimates that one in eight people in the UK experience a mild low mood during winter, with symptoms including lethargy, craving for sugary foods and sleep problems, but not full depression. In other words, millions of us get the winter blues. And 500,000 Brits have seasonal affective disorder (SAD). Despite the fact that millions of us say we've suffered a winter-related low mood, the idea remains that the winter blues is just a myth. But there's sound scientific evidence to support the idea that the season can affect our moods. Most scientists believe that the problem is related to the way the body responds to daylight. It’s thought that SAD sufferers are affected by shorter daylight hours in the winter. They produce higher levels melatonin, causing lethargy and symptoms of depression.
If the winter blues is about lack of daylight, it’s no surprise that treatment involves getting more light into your life. If you feel low in winter, get outside as often as you can, especially on bright days. Sitting by a window can also help. It’s also important to eat well during the winter. Winter blues can make you crave sugary foods and carbohydrates such as chocolate, pasta and bread, but don’t forget to eat plenty of fresh fruit and vegetables, too. There is another weapon against the seasonal slump: keeping active.
Symptoms of SAD
The symptoms of SAD can vary from person to person, and are similar to those that develop in other types of depression. The two most common factors associated with winter blues are having less energy and wanting to hibernate and feeling low or depressed. Other issues, such as increased stress (especially during Christmas) and increased bombardment from cold and flu infections, can all play a part.
Diagnosis
A GP is a good first point of contact. They will ask about your day-to-day life and symptoms. One bout of the winter blues doesn't automatically mean you have SAD. Your doctor may also want to rule out other forms of depression.
Treatment
Treatments include light therapy (or phototherapy), drug and psychological treatments. However, there are a number of steps you can take to lessen the effects of SAD.
Further information
The Seasonal Affective Disorders Association, www.sada.org.uk
Tips to beat the blues
1. Exercise
As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving stress. Exercise also helps your mind by releasing those feel good chemicals that improve your mood.
2. Eat a Healthy Diet
What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, vegetables, fruit) and get your daily 8 glasses of water.
3. Get Some Sun
Sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less time outdoors. Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors.
4. Get Social Support
Don’t underestimate the power of friends, family and work colleagues. Something as simple as a phone call, a chat over coffee, or a nice email can brighten your mood. Samaritans is available 24/7 for emotional support, however people are feeling. Visit www.samaritans.org
5. Spot the signs of trouble
According to Samaritans, suicide levels are at their highest at the beginning of the year.
If the future seems bleak, and you have lost interest in everything, it's time to take some action.
Watch out for these signs of emotional distress: difficulty sleeping, disturbed appetite, excessive drinking, being anxious or angry. Action means talking to someone you trust, contact Samaritans on 08457 90 90 90 or jo@samaritans.org
Misery is expected to peak on January 24th, as this has been pinpointed as the worst day of the year.
I say: Roll on the summer.
