The Balanced Life, Huntsville Alabama

I’ll admit that I never want time to hurry by, as it’s such a limited and precious commodity, but I don’t feel super bummed when February is finally over.

I have only lived in the South so can’t speak to February in any other part of the country, but my experience with this month in Alabama and Tennessee is it’s just plain gross. It usually doesn’t get too cold but it’s gray, and rainy, dreary and depressing. This is coming after the hype of the holidays then a month of January weather which typically isn’t all that different. So, it’s not surprising that a lot of people struggle during January and February especially because the rainy, chilly weather doesn’t tend to accommodate outdoor activity and it gets dark so early.

We’ve all heard of Seasonal Affective Disorder (SAD), which is a combination of depressive symptoms that show up during a particular, typically winter, season. It’s actually not called SAD any longer and is now a specifier for Major Depression called With Seasonal Pattern, because the person experiences the symptoms for a specified period of time (a season) then it tends to remit for the rest of the year. The symptoms are highly correlated with the short days and poor weather of winter. Statistics show that almost 10% of Alaskans deal with this condition and it’s not surprising considering the length and darkness of their winters.

As you’d expect from any Depressive Disorder, the symptoms include:

• Feelings of hopelessness and worthlessness
• Thoughts of suicide
• Loss of interest in activities
• Withdrawal from social interaction
• Sleep and appetite problems,
• Difficulty with concentrating and making decisions
• Decreased libido
• Lack of energy
• Agitation

Symptoms of Seasonal Depression that occurs in the winter often include oversleeping or difficulty waking up in the morning, nausea, and a tendency to overeat, often with a craving for carbohydrates, which leads to weight gain

So, what do you do if you find that you are experiencing symptoms of this type of Depression? Here are some strategies to help!

Light therapy: Phototherapy is the front line of defense for Seasonal Depression. It can be highly effective and is thought to work by affect brain chemicals linked to mood and sleep. According to the Mayo Clinic, there are three elements for effectiveness:

• Intensity. The intensity of the light box is recorded in lux, which is a measure of the amount of light you receive. For SAD, the typical recommendation is to use a 10,000-lux light box at a distance of about 16 to 24 inches (41 to 61 centimeters) from your face.
• Duration. With a 10,000-lux light box, light therapy typically involves daily sessions of about 20 to 30 minutes. But a lower-intensity light box, such as 2,500 lux, may require longer sessions. Check the manufacturer's guidelines and follow your doctor's instructions. He or she may suggest you start with shorter sessions and gradually increase the time.
• Timing. For most people, light therapy is most effective when it's done early in the morning, after you first wake up. Your doctor can help you determine the light therapy schedule that works best.

Cognitive-Behavioral Therapy: This highly effective therapy focuses on challenging negative and inaccurate thoughts to help the person learn to reframe their thinking and as a result change the way they behave in response to their thoughts. This type of therapy is present-focused and action-oriented and can help someone dealing with Depression take small steps toward the goal of thinking more clearly and accurately, feeling happier and acting more productively. Typically coping skills are also taught along with stress management strategies.

Medication: For some, taking an anti-depressant can be a helpful way to lessen the symptoms of Depression and improve motivation and energy level. Typically, medication is most effective when used in conjunction with therapy and not as a stand-alone treatment.

Mindfulness activities: Mindfulness activities can be very helpful in dealing with feelings of Depression. There are a number of activities someone can engage in including Yoga, meditation, guided imagery, and progressive muscle relaxation. Many people hear about mindfulness and will “try it” a couple of times but find it too tough to focus and give up. Mindfulness is a “practice” which means that the more you do it, the better you get at it and the more you benefit from it.

Get more sun: Get outside when the sun is shining. Open your blinds and sit by a sunny window. Just be mindful that too much UV exposure increases risk of skin cancer so use this strategy in moderation. I’d add that just being outside if the weather is tolerable helps, even if it’s not sunny!

Stay active: Exercise can help boost your mood and relieve depressive symptoms. Aim for at least 30 minutes of physical activity, 3 times a week. 

Get to a brighter place: If you can, plan a trip to a sunny location. This can improve your mood and allow for more time in the sun.

Sleep the right amount of time: Try to get no more than 7-9 hours of sleep each night, so you can spend more hours awake. While we often want to sleep more when we feel down, whether it’s at night or naps during the day, it’s important to stay on a regular sleep schedule as much as possible.

Dealing with Seasonal Depression doesn’t have be something you do alone. If we at the Balanced Life can be helpful, give us a call at 256-258-7777 or email us at info@thebalancedlifellc.com!