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"Winter Blues"
Psychotherapist Jason Phelps (jphelps.ca) and Clinical social worker/therapist Linda Kalman (lindakalman.net) , both working in Montreal, discuss the winter blues.
The winter blues, also now known as Seasonal Affective Disorder (SAD) is thought to be related to seasonal variations in light. It is seen more in Northern countries, as well as in the darker seasons of the year when you are not experiencing the sunlight as often. SAD has many of the same symptoms as depression, however Seasonal Affective Disorder proves to be easier to cure.
Some symptoms to look out for:
- weight gain
- decreased energy
- fatigue
- tendency to oversleep
- difficulty concentrating
- irritability
- feelings of anxiety and despair
There are different ways of treating SAD, most of which just start with changing your daily routine. Some strategies include trying to walk places to your destination instead of taking the metro, or rearranging your furniture to make sure you receive maximum sunlight in your house or office. Try to find activities outside, like snowshoeing or cross country skiing, install skylights or more lamps in spaces you spend most of your time. For more serious cases, sometimes medication is prescribed, as well as counseling or "Light therapy" (involves sitting beside a special fluorescent light box for several minutes day).
Increasing your exposure to light, monitoring your diet, sleep patterns and exercise levels are important first steps. For those who are severely affected, devising a treatment plan with a health care professional consisting of light therapy, medication and cognitive-behavioural therapy may also be needed.