Beating the Winter Blues
Unique Changes and Alternative Therapies for Winter Depression
Winter depression or Seasonal Affective Disorder can be easily treated with light therapy or light boxes, lifestyle changes, or these alternative therapies.
The winter blues, winter depression or Seasonal Affective Disorder (SAD) affects more than 10 million North Americans every year (mostly women). SAD is a mood disorder triggered by less light during the winter months; the body's biological clock is out of sync with wake and sleep cycles. Winter depression often lifts during the spring and summer months (though summer Seasonal Affective Disorder has been studied).
Seasonal Affective Disorder varies from person to person. Some experience a major mood disorder or heavy depression, while others feel like they have a touch of the "winter blues."
Symptoms of Seasonal Affective Disorder or Winter Depression
Symptoms of Seasonal Affective Disorder usually start in November – or as early as September – and lift in March. Symptoms include feelings of discouragement, fatigue, irritability, or worthlessness. Lifestyle struggles include insomnia or too much sleep and cravings for sugar or starchy foods. Relationships may suffer due to lack of attention. Seasonal Affective Disorder is similar to depression in that it makes people feel isolated and alone.
Other symptoms of winter depression include difficulty concentrating and weight gain.
Winter Depression or Seasonal Affective Disorder Treatments
Light therapy or light boxes
Light therapy involves relaxing for an hour with a light box or special light unit. Though it sounds harmless, always talk to your doctor before buying or trying light therapy or light boxes. Light therapy has been shown to be effective in many people with Seasonal Affective Disorder because it allows more light to be absorbed through the skin.
Resetting the biological clock
According to some doctors, resetting the biological clock is key to reducing Seasonal Affective Disorder or treating the winter blues. The theory is that winter depression is triggered by decreased sunlight, which slows the biological clock – resulting in symptoms of Seasonal Affective Disorder. Light therapy, light boxes, or even increased exposure to sunlight could help reset the biological clock (and decrease the winter blues).
Alternative Therapies for Seasonal Affective Disorder
Acupuncture can lift spirits and revive energy. When triggered, a specific point on the top of the head can make people struggling with the winter blues feel rejuvenated and awakened.
Massage can promote relaxation, reduce stress, and increase feelings of pleasure – thus lifting the heavy feelings of Seasonal Affective Disorder.
Exercises such as yoga or tai chi can strengthen the mind-body connection and invigorate the senses, leading to fewer symptoms of winter depression.
Changing your routine can lift the winter blues. Incorporate colorful accessories at home or in the office such as flowers or balloons, buy small plants, consider adopting an animal from a shelter. Experiment with different types of music to ease the blues, invite people over for a potluck, or take a class through the community school or college.
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