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Healthy Body
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Feeling Sad?
Winter May Be to Blame
January 2019
By Carol Lippert Gray
As the days get shorter each year, do you experience the blues, the blahs, or what my mother used to call “the pips?” Well, you’ve got a lot of company - and possibly a bona fide medical condition called seasonal affective disorder (with the apt acronym SAD).
According to Ani Kalayjian, Ed.D., an adjunct professor of psychology at Teachers College, Columbia University and board-certified expert in treating traumatic stress, ten to twenty percent of the U.S. population suffers with SAD, and most are between the ages of 20 and 40. Another statistic: Women are more at risk than men.
What’s the cause?
Decreased amounts of natural light may create a biochemical imbalance and disrupt circadian rhythm (a.k.a. your internal clock) in certain people.
Information from the Mayo Clinic states that most cases of SAD appear in late fall or early winter; although less common, some people experience seasonal dysphoria in spring or summer instead. Symptoms may be mild at first and increase in severity as winter deepens. They wane as the days get longer and warmer.
According to the Mayo Clinic, people with SAD may experience the following symptoms:
However, Dr. Kalayjian warns, “It’s not wise to diagnose yourself under any circumstance. Besides a physical check-up, you should get an evaluation with a psychologist for an emotional check-up.”
Kalayjian says you can learn ways to be resilient by using simple coping mechanisms. These may include: eating a balanced diet low in sugars, carbohydrates, and caffeine (SAD may make you crave sugar and carbs), sleeping on a regular schedule, and avoiding self-medicating with alcohol or pharmaceuticals (which can create a new and bigger problem - addiction).
Kalayjian explains that simple fixes, such as taking vacation time to a warm location during the winter - instead of scheduling vacation in the summer - might help. It’s also imperative to maintain your social network, even if you’re not feeling sociable all the time.
“Work on keeping your body, mind and spirit strong,” she says. You should regularly schedule and practice healthy living activities as well. These may include regular exercise, some sort of emotional release (such as talking about your feelings with a trusted friend, loved one or mental health professional), meditation, guided imagery, prayer, etc.
Kalayjian also suggests reframing. Reframing involves “turning a negative thought into a positive.” That may be as simple as recasting your definition of a rainy day from a time of dreariness to a time “when the rain cleans the earth and waters the plants.” It means, she adds, “finding the silver lining.”
Dietary supplements, including Vitamin D and magnesium, may also be beneficial, Kalayjian says. Regular users of sunscreen may have a Vitamin D deficiency, which is compounded by low levels of winter sunlight. A blood test can measure your Vitamin D levels. Taking a magnesium complex at night might help you sleep better. Check with your healthcare provider.
Another way to cope: finding a deeper meaning in life. Kalayjian suggests, “Find meaning through service. Share your gifts and resources with others. Make human connections and find social support."
If these low-tech therapies don’t work, the next level of treatment may involve using a light box, which mimics outdoor light. Kalayjian says 20 to 30 minutes of phototherapy per day “helps almost 80% of patients studied and helps regulate melatonin production” which, in turn, regulates our internal clocks. Be advised that you should speak with your healthcare provider before you buy one, since it’s contraindicated for certain conditions, including manic depression and some eye problems.
According to Ani Kalayjian, Ed.D., an adjunct professor of psychology at Teachers College, Columbia University and board-certified expert in treating traumatic stress, ten to twenty percent of the U.S. population suffers with SAD, and most are between the ages of 20 and 40. Another statistic: Women are more at risk than men.
What’s the cause?
Decreased amounts of natural light may create a biochemical imbalance and disrupt circadian rhythm (a.k.a. your internal clock) in certain people.
Information from the Mayo Clinic states that most cases of SAD appear in late fall or early winter; although less common, some people experience seasonal dysphoria in spring or summer instead. Symptoms may be mild at first and increase in severity as winter deepens. They wane as the days get longer and warmer.
According to the Mayo Clinic, people with SAD may experience the following symptoms:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Low energy
- Problems sleeping
- Experiencing changes in appetite or weight
- Feeling sluggish or agitated
- Difficulty concentrating
- Feeling hopeless, worthless, or guilty
- Having frequent thoughts of death or suicide
However, Dr. Kalayjian warns, “It’s not wise to diagnose yourself under any circumstance. Besides a physical check-up, you should get an evaluation with a psychologist for an emotional check-up.”
Kalayjian says you can learn ways to be resilient by using simple coping mechanisms. These may include: eating a balanced diet low in sugars, carbohydrates, and caffeine (SAD may make you crave sugar and carbs), sleeping on a regular schedule, and avoiding self-medicating with alcohol or pharmaceuticals (which can create a new and bigger problem - addiction).
Kalayjian explains that simple fixes, such as taking vacation time to a warm location during the winter - instead of scheduling vacation in the summer - might help. It’s also imperative to maintain your social network, even if you’re not feeling sociable all the time.
“Work on keeping your body, mind and spirit strong,” she says. You should regularly schedule and practice healthy living activities as well. These may include regular exercise, some sort of emotional release (such as talking about your feelings with a trusted friend, loved one or mental health professional), meditation, guided imagery, prayer, etc.
Kalayjian also suggests reframing. Reframing involves “turning a negative thought into a positive.” That may be as simple as recasting your definition of a rainy day from a time of dreariness to a time “when the rain cleans the earth and waters the plants.” It means, she adds, “finding the silver lining.”
Dietary supplements, including Vitamin D and magnesium, may also be beneficial, Kalayjian says. Regular users of sunscreen may have a Vitamin D deficiency, which is compounded by low levels of winter sunlight. A blood test can measure your Vitamin D levels. Taking a magnesium complex at night might help you sleep better. Check with your healthcare provider.
Another way to cope: finding a deeper meaning in life. Kalayjian suggests, “Find meaning through service. Share your gifts and resources with others. Make human connections and find social support."
If these low-tech therapies don’t work, the next level of treatment may involve using a light box, which mimics outdoor light. Kalayjian says 20 to 30 minutes of phototherapy per day “helps almost 80% of patients studied and helps regulate melatonin production” which, in turn, regulates our internal clocks. Be advised that you should speak with your healthcare provider before you buy one, since it’s contraindicated for certain conditions, including manic depression and some eye problems.
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Additional Resources:
Seasonal Affective Disorder (definition/symptoms) Choosing a Light Therapy Box American Psychological Association (Information/referrals) Find a psychologist (apa.org site) A Place to Explore Meaningful Work |
Click Book Cover to Purchase Dr. Kalayjian's Book
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Carol Lippert Gray is an award-winning public relations professional and longtime freelance writer and editor. She has been published in fields as diverse as crafts and corporate finance, parenting and philanthropy. She is also a regular contributor for Sanctuary.
