The Winter Blues
The Winter Blues
Papa Winter has arrived and is here to stay and join us for the next little while. What is your take or opinion on the winter months? Are you in your glory with the winter activities and energy? Or is springtime and summer warmth more your jam? Do you find yourself becoming depressed or just down during the colder/darker times of the year? Do the “winter blues” affect your energy, motivation, and abilities to get you through your day? Do you experience a sudden loss of pleasure in your life during this time of year? If you find yourself nodding your head “yes yes yes,” then perhaps you know what Seasonal Affective Disorder is and feels like very well.
According to the National Institute of Mental Health, “Between 5-9% of the American population experience Seasonal Affective Disorder, otherwise known as SAD, each year.” Symptoms and bodily responses of SAD follow a seasonal pattern, with presence during the fall and winter months and a recede in the springtime. The symptoms of SAD can affect people in some or all of these categories: physically, emotionally, cognitively, as well as behaviorally.
These categorical symptoms can be broken down. Physical symptoms of SAD can include: low energy, appetite changes, weight gain or loss, muscle tension, pain, stomachache, headache, sensations of being weighted down or walking through water. Emotional symptoms of SAD can include: depressed or anxious mood, sadness, feeling blue, decreased enjoyment or interest in things previously liked, and irritable mood. Cognitive symptoms of SAD can include: trouble concentrating, forgetfulness, thoughts about being worthless or a failure, negative thoughts about winter, and/or thoughts about death or suicide. Behavioral symptoms of SAD can include: less active, withdrawing from others, crying, sleep problems, and changes in eating.
So what if you experience a handful of these symptoms and know SAD oh too well? What can you do about it? Several strategies that have been proven effective are: understanding your specific symptoms first and foremost, then moving your body by increasing your activity levels which has a direct correlation to mood, and next producing a neutral or positive inner voice which can help motivate you to move your body. There is a famous mantra saying: “fake it until you make it," which emphasizes the fact that you might not want to get up and move but once you do the motivation will follow.
A few more strategies noted by Kelly Rohan in her book, “Coping with the Seasons: A cognitive behavioral approach to seasonal affective disorder” are: creating self-statement or coping cards, involving yourself in positive social interactions or making a point to interact with others, engaging in competency experiences or doing activities that make you feel skilled and competent, and participating in incompatible response or doing things that are not compatible with feeling depressed. Lastly, purchasing a “happy light” or light therapy lamp and remembering that what you think has a direct correlation to how you feel can certainly benefit your livelihoods during these cold months of the year.
Laura Widger is a NY State Licensed Clinical Social Worker with 15 years of experience in the field of emotional wellness and mental health. She currently works for CCA-Connecting Communities in Action and specializes in trauma healing with children and adults. She lives in Cattaraugus County with her husband, children, and German short haired dog. Laura personally and professionally strives to promote internal self leadership and the discovery of true genuineness and balance within.
