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Beating the Winter Blues

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If some of you are feeling low, suffering from fatigue and having a disturbed sleep cycle these days, you could be suffering from “Winter Blues”.
In these foggy wintery times, when the days are not just cold, but dull and dark, you may find yourself feeling more lethargic, gloomy and down overall.


A more serious form of this mood change during winters is called SAD or seasonal affective disorder. It is associated with sadness, dullness and negative thoughts that affect normal relationships at home or work. Usually seen in women, SAD sets in every year when the sun starts loosing its brightness to fog and clouds, the day begins to shorten and the temperature dips and remains low.
The primary culprit of both the winter blues and SAD is the lower level of natural sunlight we are exposed to in winter.
This leads to:
1. Dips in serotonin, a neurotransmitter that regulates mood
2. Disruptions in circadian rhythms (your body’s internal clock), which help control sleep-wake cycles
3. Alterations in melatonin, a hormone associated with both mood and sleep.

All of these factors can have a direct impact on your mood. You may find less enjoyment in your life, your work performance may suffer and you may start struggling with your relationships.
Other symptoms of the winter blues include the following:
• Difficulty sleeping
• Feeling less social than usual, depressed, or sad.
• Difficulty taking initiative
• Loss of interest in activities you typically enjoy
• Withdrawing and isolating yourself from friends and family
• Struggling to focus and perform at work or home
• Feeling constantly fatigued and lethargic
• Having suicidal thoughts

How to Fight Winter Blues?
Sunlight: It is important to get outside whenever the sun is out during these darker days. A trip to a warmer bright place or a sea resort and exposing yourself to natural light will help boost serotonin production and your overall mood, and can work like magic.
Light therapy that replicates natural light with light boxes by using white fluorescent bulbs to mimic sunlight, has been proven to help . It regulates the release of melatonin.
Exercise: Research consistently shows a strong exercise-mental health connection, particularly for those with depression. It can increase serotonin and endorphins, which both affect mood. Moderate exercise of at least 30 minutes most days of the week may provide the biggest mood boost. If the weather is cold, wet and foggy outside, try some yoga (Surya namaskar) at home very day.
Cognitive-behavioral therapy can actually be a effective long-term treatment for SAD. It is clinically proven to be extremely beneficial for all types of depression.
Medication: If more conservative treatments are not providing adequate relief, you may need antidepressants to regulate the chemical imbalances associated with the winter blues and SAD.
Keep reminding yourself: If winter is here, can spring be far behind?
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