It is coming to the end of September this week and its definitely getting colder! I have also noticed the nights are drawing in a lot earlier
I dont know about you but I am NOT ready for winter, we barely had a summer here in England this year and winter is back on its way. People who feel happier in the summer and depressed in the winter may likely suffer from "Seansonal Affective Disorder". Known as SAD (Seasonal Affective Disorder) is a type of winter depression that affects an estimated 7% of the UK population every winter between September and April, in particular during December, January and February.
Apparantly, it is caused by a biochemical imbalance in the hypothalamus due to the shortening of daylight hours and the lack of sunlight in winter.
For many people SAD is a seriously disabling illness, preventing them from functioning normally without continuous medical treatment. For others, it is a mild but debilitating condition causing discomfort but not severe suffering.
We call this subsyndromal SAD or 'winter blues.' It is estimated that a further 17% of the UK population have this milder form of condition.
A diagnosis can be made after three or more consecutive winters of symptoms, which may include a number of the following:
Depression: Low mood, worse than and different from normal sadness, Negative thoughts and feelings, Guilt and loss of self-esteem
Sleep Problems: The need to sleep more, A tendency to oversleep, Difficulty staying awake during the day and/or disturbed sleep with very early morning wakening
Over Eating: Craving for carbohydrates and sweet foods leading to an increase in weight - this can also then lead to depression as an increase of weight can leave you feeling unhappy and negative.
Cognitive Function: Difficulty with concentration and memory, The brain does not work as well, or as quickly
Anxiety:Tension, Stress is harder to deal with
Sudden Mood Changes in Spring: Sharp change in mood, Some experience agitation and restlessness and/or a short period of
hypomania (over activity), No dramatic mood change but a gradual loss of winter symptoms
For information on treatment if you have any of these symptoms then visit: http://www.sada.org.uk/treatment-1.html to read more about SAD and how to treat it.
I can honestly say I feel some of these symptoms this year, I worked out side for most of the summer and really enjoyed it... Now I am back in a dark cold office and it has changed my mood completely. My sleep patterns have also changed and I am struggling to get a good nights sleep. I think that a lot of people get a little down in the winter months, without realizing that they might be allowing SAD to affect them a little bit. It can be a slow process throughout the winter months, SAD creeps into our minds, disguising itself as emerging self-doubt, dipping self-esteem, and increased impatience or mood swings.
MY Tips to prevent/help SAD:
1. If you are working from home or in tiny depressing spaces, swap out regular light sources with full-spectrum bulbs which are available at any major home improvement store.
2. Continuously schedule time with friends and/or business acquaintances to keep busy
3. Commit to regular trips out of the house, working or playing anywhere but the usual house, especially if your home office has no windows
4. Eat healthy, particularly increasing your intake of lots of green veggies and fish and chicken to keep your mood levels high.
5. Stay hydrated—our bodies function best when we’re not dehydrated - this will also make us feel refreshed
6. Pamper time is a must! - I love having a relaxing hot bubble bath with bath salts, a fase mask and candles while reading a magazine or book. Find what relaxes and works for you and aim to do this once a week. - time alone is important!
7. B vitamins and St. John’s Wort are good supplements to keep the mind focused and positive
8. Stay productive, because procrastination is a huge guilt-inducing energy-drain
9. Start or maintain your exercise routine, which will increase much-needed endorphins - I have tried to up my exercise for these next few months. Circuits, swimming and boxing classes are what I have planned to keep me active.
10. Find a creative outlet through crafting, art, music, drama, or anything else that inspires you
Give these top 10 tips to help prevent or treat SAD!!
Good Luck.
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