It won’t affect us – or so we say. But once those long, cold winter months set in, night begins to fall earlier every day, and we stay inside huddled in front of the television more than we should and a subtle shadow falls over us. We avoid walking, and don’t get the exercise we’re used to when it’s warmer outside. Colds and flu come more often, and that winter depression gets worse as we must spend days on end, under the covers, with large boxes of Kleenex and bottles of syrupy medicine that make us drowsy. Those happier summertime activities we love so much, walks through the neighborhood, picnics by the lake, and outdoor sports, are all just distant memories.
As a child of the sixties, I remember charging outside after every snowstorm, barely paying enough attention to zip up my jacket, and spending the afternoon sledding down hills, building snow forts, and having snowball fights with the neighborhood kids. Moms ran out after us to bring us our hats and mittens. It was exhilarating, and the reward of coming inside hours later, exhausted and wet, to a steaming cup of hot chocolate made those cold, winter days a little bit like Heaven.
As an adult, the response is often different: “It’s cold as Hell. Let’s stay in and watch a movie.” Winter depression sets in.
Seasonal affective disorder (SAD) is still a mystery, even to medical professionals. Some of the problem is attributed to a simple lack of sunlight, but there is a convergence of factors that all contribute to the winter blues. Possibly the best cure is simply to think like a kid. How many eight-year-olds get the winter blues? Not very many – unlike adults, who see cold weather as an excuse to stay inside and brood, children see cold weather as an excuse to go outside and have an adventure.
Avoid SAD, Stay Active
You don’t have to be a doctor to know that just getting out of the recliner and doing something is going to help. The UK’s National Health Service issued several recommendations, including use of a light box, or even sitting by a window for a while every day, but one of their most useful recommendations is “keep active.” According to the NHS report, there is convincing evidence that just 30 minutes of vigorous exercise, three times a week, is effective against depression and winter-time blues. And while any exercise is good exercise, getting off the treadmill in your den and going outside is going to give you a double benefit, with the report noting, “If you have a tendency towards SAD, outdoor exercise will have a double benefit, because you’ll gain some daylight.”
Whitney Hawkins, LMFT, psychotherapist at the Collaborative Counseling Center, explains the difference between ordinary holiday blues, and SAD:
“Seasonal affective disorder normally occurs in the winter months. This is due to a disruption of circadian rhythm (decrease of sunlight in fall and winter) and poor sleep patterns, a drop in serotonin levels, and a disruption of melatonin levels. Seasonal affective disorder is not the ‘holiday blues.’ It is a mood disorder that typically lasts for several months. The holiday blues is typically sadness confined to the holiday season and a result of psychological conflicts.”
Whitney says that holiday blues can be avoided by avoiding common triggers – spending time with people you enjoy, setting realistic expectations about the holiday and not spending out of your means, implementing new traditions, and not taking on more than you can handle. SAD on the other hand, can be helped with psychotherapy, light therapy, or medication.
Dr. Aditi Gupta Jha, lead physician at JustDoc.com, recommends five specific actions to get through the winter successfully: Set expectations, exercise, indulge, eat healthy, and observe for variant behavior, saying winter is the time to pamper the body and soul. “Get some company. Show up to work. The idea is to get the hang of the season,” says Dr. Jha. “Take one day at a time and try to go out, even if it is for a walk.”
Dr. Jha also says staying away from junk food will help.
“Vitamin D from the sun is essential for your body in the winter. Get some sun. Vitamin C in citrus fruits when consumed as juices, best fresh, can help fight immunity from flu and gives you a boost of antioxidants and energy. Junk only eats away from more calories than it can give.”
Healthy eating, plenty of exercise and, as Dr. Jha says, just getting out of the house is going to help. Keeping away colds and flu is also naturally going to keep you in a better mood, and help you avoid those heavy, fog-inducing cough syrups and pills that come with draconian warning labels. Boosting the immunity system, especially in those winter months, is at the top of the list. Some homeopathic treatments incorporate antibodies to human gamma interferon, which some research has shown to reduce the duration and severity of cold and flu, avoids the side effects of those other cold and flu remedies, and keeps you in happy spirits. “
According to Dr. Shahram Jacobs, who helped bring the homeopathic treatment Cold-Fix to the US market, “Seasonal affective disorder can be serious for some people, and research has shown us that simply getting outside, enjoying sunlight and exercising can keep it at bay. Cold and flu keeps you indoors though, keeping you from getting that vital sunshine.
Going outside in the winter isn’t going to give you a cold – and it may just improve your mood at the same time. Homeopathic treatments can be used as a prophylaxis to reduce the risk of getting cold and flu, by strengthening the immune system and preventing the cold and flu virus from taking hold. With fewer colds and flu episodes, you can enjoy those days outside more often during winter, and keep away seasonal affective disorder.”
Exercise also plays a big part in recommendations from both therapists and physicians in combatting both holiday blues and SAD. Dr. Jha says, “Run, jog, walk, spring, squats, planks, burpees, cycling, yoga or even dancing, choose your pick and go for it! This gives your body one big adrenaline rush that is sure to keep you going for the whole day. Doing this for at least an hour, a minimum of two to three times weekly has been research proven to show improvement in mood effectively. Add good music to your workout to keep you motivated.”
Jesse Silkoff, founder of Action Storehouse, sees those who take part in winter sports activities like snowboarding and skiing enjoying the winter months far more than those who don’t. “Simply staying active in the cold winter months will help improve your mental and physical health,” said Silkoff. “Rather than using winter as an excuse to stay inside, see it as an opportunity to get creative about how you can stay active. Start out slow if you’re not used to it with just a short walk, and then build up to some exhilarating activities like snowboarding or skiing.”
This winter, bring back a little bit of that child in you. Remember being so excited to see that first snowfall? Not being able to wait to get outside? Recapture that, and winter will be a lot more fun.
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