Since we seem to be going on day 9,893 of little to no sunlight, I thought I would speak to the lovely “winter blues” that some of us are prone to at this time of year.

Clinically speaking, the “winter blues” is a nickname for Seasonal Affective Disorder (SAD). Did you know that some people can have SAD in any season? Truthfully, I didn’t know that until recently. In the Midwest, we often associate SAD with winter, because that’s when SAD affects the majority of people in our region. SAD is a form of depression, and not a stand-alone diagnosis. What does that mean?! It means other traits of depression need to be met, along with the seasonal specific part, to be an actual diagnosis. Does one need an actual diagnosis to feel these symptoms or seek treatment? Not in our office!

Tell me, what are the “winter blues?” Some symptoms of the “winter blues” include (but are not limited to):

Feeling ‘down’ for most of the day, nearly every day
Loss of interest in things that normally interest you
Fatigue or loss of energy
Sleeping too much
Appetite changes, including cravings for carbohydrates

Does some of this resonate with you? It’s okay if it does. Aspects of the “winter blues” affect a lot of people. Some of us aren’t bothered by it at all!

What can I do if I think I have SAD?

Don’t panic! Again, lots of people experience symptoms of the “winter blues.”
Check on your sleep hygiene. Get a good bedtime routine in place for yourself. Try not to sleep too much!
Get outside! When the weather permits, get some fresh air. When the sun does make an appearance, really try to get outside!
Consider your nutrition. Eat a balanced diet. This varies from person to person, so if you need help, consult your doctor.
Therapy! Talk with your existing therapist, or come meet one of the amazing therapists in our office. There is a bit of ground we can cover to narrow down your specific symptoms of SAD and get some goals in place to help you feel better.
Light Therapy. This part is kind of cool. Phototherapy, or light therapy, can be used to help with symptoms of SAD. There are specific lights to help with SAD. Phototherapy involves being exposed to said light at a certain time of day for a certain amount of time which mimics the sunlight. This process is said to actually cause a change in the chemicals in our brains that are linked to moods. Jeni has one model of phototherapy, called a Happy Light. If this interests you, we can trial it together in session.

This is the Happy Light when it is on.

It’s really quite bright!

Thankfully, spring and summer is getting closer every day. But I think we all know that we have a solid two months left of winter, less sunlight, and cold temperatures. So if you have SAD, there is a little more time to cope with it. If it feels heavy, it isn’t too late to do something about it!