When winter comes, the days get shorter and it gets colder. Sometimes, this can make us feel sad or tired. This is pretty normal, and some people might feel this way because of something called Seasonal Affective Disorder (SAD) or just the winter blues. But don’t worry, there are things you can do to feel better!
Understanding SAD and Winter Blues
SAD is like a heavy sadness that comes every year, usually when it’s fall or winter and there isn’t much sunlight. You might feel really tired, not want to eat, have trouble focusing, or feel like there’s no hope. The winter blues aren’t as heavy as SAD, and they usually get better as winter goes on.
Self-Care to Fight SAD and Winter Blues
Taking care of yourself is key. This means doing things like exercising, eating good foods, and sleeping well. Yoga, meditation, or writing down your thoughts can also help you relax and feel happier. Even if it’s cloudy, going outside can give you some light and fresh air, which is good for you.
Treatment Options for SAD and Winter Blues
If you’re dealing with SAD or winter blues, there are several treatment options that can help you feel better:
- Light Therapy: Sitting near a special light box that mimics natural sunlight can help adjust your brain’s chemicals and improve your mood.
- Medications: Doctors may prescribe antidepressants to help balance the chemicals in your brain that affect your mood.
- Psychotherapy: Talking to a therapist can help you work through your feelings and teach you ways to cope.
- Healthy Diet: Eating foods rich in Vitamin D and omega-3 fatty acids, like fatty fish, flaxseeds, and walnuts, can be beneficial.
- Self-Care Practices: Keeping your living space well-lit, sitting closer to bright windows, taking daily walks outside, and practicing relaxation techniques can make a big difference.
- Support Groups: Talking to others who understand what you’re going through can be comforting.
- Vitamin D Supplements: Taking Vitamin D supplements might help, but it’s important to talk to your doctor before starting any supplements.
Take Action
If you think you might have SAD or the winter blues, don’t wait. Make an appointment with your doctor to talk about what you’re feeling and find out what you can do. Your mental health is super important, and getting help now can make you feel a lot better this winter.
It’s totally okay to ask for help when you need it. Your health and happiness are really important. By being proactive and talking to your doctor, you can get over the winter blues and start to enjoy the season more.
Want to get a head start on your health? Call MHEDS at 814-4536229 (Peach Street) or 814-616-7730 (John F. Kennedy Center).
Our health information does not replace the advice of a doctor. Please be advised that this information is made available to assist the public in learning more about their health. MHEDS’ providers may not see and/or treat all topics found herein.
Sources:
- National Institute of Mental Health. (n.d.). Seasonal Affective Disorder. Retrieved from https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
- Mayo Clinic. (n.d.). Managing Seasonal Affective Disorder. Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
- American Psychiatric Association. (n.d.). Seasonal Affective Disorder. Retrieved from https://www.psychiatry.org/News-room/APA-Blogs/treatments-available-for-so-called-winter-blues
