Seasonal Affective Disorder : Combating the Winter Blues
It is well recognized that in climates like the Falklands our mood may be affected by the level of sunlight we are exposed to during the winter months. Most of us are busy throughout the day and if we work indoors, we may never see natural light from breakfast till bedtime. As we approach Mid Winter now is the time to consider what we can do to protect ourselves against depression and combat the effects of winter.
What is SAD ?
Seasonal Affective Disorder (SAD) is caused by a sensitivity to the lack of natural sunlight during the winter season. Sunlight affects the pineal gland in the centre of the brain and this can lead to depression when we are deprived of natural light. A key sign of SAD is excessive sleep with difficulty waking up in the morning.
Even if we do not have SAD, most of us notice a degree of change in our lifestyle and our activities during the winter months. Be it gardening, walking, organizing outings, or socializing when the weather becomes inclement and the evenings are dark we are unable to engage in these activities or may loose the incentive to do so.
Key symptoms of depression
Depressed mood or not enjoying life as much.
Insomnia or sleeping too much
Decreased appetite or overeating
Lethargy, loss of energy and motivation
Poor concentration
What we can do to help ourselves
Self - Help Checklist
Maximize sunlight: when you get the opportunity to see the sun get outdoors or let the daylight in.
Socialize : make the effort to get out and meet people. Many activities are arranged during the winter months from darts, quizs to dances. Try some of them, and delay your judgment until afterwards to decide whether you have enjoyed it.
Exercise : increase your endorphins, the natural stress and depression buster. Try something aerobic which will increase your heart rate like a brisk walking or dancing. Or you could try swimming or cycling at the Leisure Centre.
Seek Advice : If you have noticed a change in your mood talk to your GP about it. Sometimes medication can help. If you are already taking medication for depression, consider carefully before making any alterations to the dose. Consider does you mood normally dip in the winter period, if so talk to your GP and seek advice about the dose of medication you are taking.
Reading List
Books available via the internet
Overcoming Depression (2000) Gilbert Paul, Robinson, London
Overcoming Low Self Esteem (1998) Fennell Melanie, Robinson London
Books available at the FIC library
The Good Stress Guide (1995) Hartley Mary
Overcoming Depression (1984) Shreeve Caroline
How to Stop Worrying (1992) Tallis Frank
Simple Relaxation (1980) Mitchell Laura
Learn to Sleep Well (2000) Idzikowski Chris
Contacts
Depression Alliance PO Box 1022 London, SE1 7GR
Seasonal Affective Disorder (SAD) Association PO Box 989, London, SW7 2PZ
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