5 Ways to Fight Serious Winter Blues

5 Ways to Fight Serious Winter Blues Image via flickr.com As the days get shorter and it seems like the weather is always dark and miserable, some of us start getting a little (or, okay, a lot) down. If this describes you, it turns out that you may be sad because you have SAD. Before you think I’m just repeating myself and capitalizing words randomly for kicks, let me give you this one definition:  Seasonal Affective Disorder (SAD)  is a form of depression that hits during the changing of the seasons. Winter-onset SAD, the specific form of Seasonal Affective Disorder that occurs during the fall and winter, is the most common. Feeling down? It could be SAD. (flickr.com) However, you shouldn’t mix up Seasonal Affective Disorder with “just feeling a little blue.” “Winter Blues” is a slang term for a feeling of mild sadness that clears up quickly on its own. On the other hand, SAD is a serious emotional disturbance and can really interfere with important activities you want to do, such as going to school or work. And while you might love an excuse to turn that term paper in late, having SAD really isn’t worth it. Symptoms: As if it didnt already sound bad enough, SAD is also difficult because the symptoms can vary widely and can even get more severe as the season goes on. Some  symptoms  include: Sad, anxious, or “empty” feelings Feelings of hopelessness or pessimism Feelings of guilt, worthlessness or helplessness Irritability or restlessness Loss of interest or pleasure in activities you normally enjoy Tiredness and low energy Difficulty concentrating, remembering details and making decisions Trouble sleeping Weight or appetite changes Social withdrawal Thoughts of death or suicide Feeling sad or hopeless is a symptom of SAD. (flickr.com) Symptoms specific to winter-onset SAD also include: Weight changes (especially weight gain) Appetite changes (especially a craving for foods high in carbohydrates) Trouble sleeping (especially oversleeping) Heavy, “leaden” feeling in the arms or legs Hypersensitivity to rejection Trouble getting along with others What causes SAD?   Image via flickr.com “Well, how do you cure it then?” you may ask. Now that’s a little trickier. Doctors still don’t know what exactly causes Seasonal Affective Disorder, but they believe a few factors play into it (prepare yourself for a little biology!): Circadian rhythms: These are physical, mental and behavioral changes that occur in your body according to a 24-hour cycle. They are mainly influenced by the light or darkness in your surroundings. Serotonin melatonin levels: Chemicals in your brain that influence your mood and sleep pattern. They are also affected by the light or darkness around you. Now, after all this rather dense, distressing talk, you might understandably be dispirited. “So there’s nothing I can do?” you may ask. Not at all! There are actually several actions you can perform to help alleviate symptoms of SAD. 5 Tips to Go from SAD to Happy! Want to get over SAD? Then follow these tips! (flickr.com) 1. Light therapy (a.k.a. phototherapy): Image via flickr.com This type of therapy doesn’t make you lay down on a couch and spill about your childhood fears. Instead, you sit in front of a  special box  that produces artificial light. This light mimics natural sunlight to supposedly balance out certain chemicals in your brain (the previously mentioned serotonin and melatonin) that affect mood. Take that, cloudy days! Note: Before starting light therapy, speak to your doctor to see if it’s right and safe for you. 2. Avoid loading up on carbs in the morning.   Pancakes are an example of a carb-heavy food! (flickr.com) That picture just made you crave pancakes, didn’t it? Well, as tempting as pancakes, waffles and cereal are, they’re also some of the worst things you can eat in the morning if you want to stay awake and alert all day. This is because eating carbohydrate-heavy foods in the morning causes a sugar spike in your body, followed by a huge release of the chemical insulin in response. Insulin works to decrease the amount of sugar in your blood by moving it into your cells where it’s needed, causing a sharp plunge in your blood sugar level and prompting what we’ve all experienced before: afternoon tiredness. And when you’re already feeling tired and cranky from the overcast weather, extra fatigue is the last thing you need. To avoid the 2:00 slump, eat protein-dense foods like eggs instead of simple carbs. Foods filled with protein give you extended energy and keep you full and satisfied for longer, both of which you desperately need if you’re already dealing with Seasonal Affective Disorder. No more hangry people here! Eat protein so you dont get hangry later! (Gif via hellogiggles.com) 3. Skip alcohol and other depressants.   Alcohol is bad for SAD! (flickr.com) It’s often difficult to remember that alcohol is a  depressant, especially when it can make you the life of the party. But it’s true: alcohol inhibits the normal functions of your brain, relaxing you and making you forget your inhibitions. So while drinking alcohol may be fun, the fact that it’s a depressant also means it lowers your mood and makes you more tired. If you have SAD, you don’t need another reason to be depressed or not drag yourself out of bed. This unfortunately means that you should nix the alcohol and other depressants if you want to have as much energy and be as happy as possible. Other  common depressants  include sleep aids and some antihistamines. However, always speak with your doctor before stopping or starting medications! 4. Dont oversleep. Beds are comfy, but dont spend too much time in them! (flickr.com) We’ve all been there: it’s oh so easy to hit the snooze button five more times when it’s cold and rainy outside your snug blanket burrito. But oversleeping may actually make you  more  tired, which is exactly the opposite of what you’re looking for when you’re suffering from Seasonal Affective Disorder. So limit the times you abuse that snooze button in the mornings and keep naps to 10-30 minutes. Another tip: going to bed and waking up at the same time every day can also help you stop oversleeping. The consistent schedule balances out your circadian rhythms, which can get disrupted as the seasons change and the daytime gets shorter, causing fatigue. 5. Get moving! Exercise is invigorating! (flickr.com) Exercise  is one of the best ways to beat back SAD! This is because physical activity produces endorphins, chemicals in your body that improve your mood and increase your energy. This can even last for hours after you’re done! In fact, exercising outside even when it’s cloudy is more beneficial and effective than many other SAD treatment methods. So get ready to jump for joy, because exercise can be better than an apple a day at keeping the doctor (and SAD) away!