Seasonal Affective Disorder—

Counselor Identifies Symptoms, Tenders Tips To Prevent Winter Blues

LIVINGSTON, N.J. — As autumn’s cold weather settles in, therapist, author, and positive living expert Diane Lang believes there are many effective ways to prevent the winter blues so individuals can stay happy during the longer, darker, and colder winter days.

“It’s almost that time of year again — cold weather, snow, ice, clouds, and days with less sunlight,” Ms Lang said in a recent release. “For parents, winter is a tough time — finding activities that are always inside, worrying about snow days and delays and making sure kids get plenty of physical exercise even though the weather is cold and the days are shorter.”

On top of that, she said many individuals across the age spectrum from adolescents to seniors have to deal with a type of depression called seasonal affective disorder (SAD). This type of depression usually happens in the winter months due to the weather and shorter periods of daylight.

Being that this type of depression is seasonal, the symptoms usually come back the same time every year and go away around the same time. The symptoms usually start late fall or early winter and the symptoms start to disappear when the warmer weather and longer days of sunlight return.

Symptoms of seasonal affective disorder include:

*Feelings of sadness, hopelessness, and anxiety during the winter months.

*Feeling fatigue, loss of energy, trouble concentrating, and unmotivated.

*The feelings of sadness, fatigue, isolation, etc, start out mild and become more severe as the winter progresses.

*Change in appetite and sleeping habits.

*Social withdrawal — loss of interest in social activities and hobbies.

“I know a few clients who ‘hibernate’ during the winter months. They don’t leave their house very often during the winter months, they stop socializing and enjoying their daily activities — they start feeling isolated, lonely, and depressed. Watch out for this pattern,” Ms Lang cautions.

The cause of seasonal affective disorder is still unknown, she said, but environmental factors play a role.

“I have a client who lives in upstate New York near a lake and gets ‘the lake effect’ where he gets so much snow and very little sun all winter,” she said. “This client has had SAD at the same time every year since his move to upstate New York. We also know that SAD can run in the family — genetics plays a role. SAD is more common in women and we usually see symptoms starting in young adulthood.”

Treatment for seasonal affective disorder may include:

1. Get as much light as you can even when you’re indoors. Open the shade, roll up the curtains, move your desk near the windows, etc.

2. Spend time outdoors during the daylight hours. The weather is cold and snowy but it is known that being outside in the winter months is beneficial. Go outside for quick walks and sit in the sun to help lift your spirits. After a few days of spending some time outdoors, you will start feeling a little better.

3. Add exercise into your daily routine. Exercise, even just walking, produces endorphins and reduces stress hormones at the same time so you get a boost of happiness.

4. Make sure to add some fun into your life. Even though the weather keeps us homebound, it doesn’t mean you can’t have fun! Instead of feeling trapped inside, find ways to engage in things you love.

5. Be social even in the winter months. Adding more social activities where you will be surrounded with family and friends can give the extra support you need.

6. Take a vacation. Some people feel a sense of isolation and loneliness in the winter months; if this is the case setting up vacation time in warm, sunny spots can help and give you something to look forward to.

7. Try light therapy. “We know that increased sunlight helps improve the symptoms of SAD,” said Ms Lang. “There are certain lights you can buy called ‘Light Therapy Box’ that mimics outside light and helps you lift your mood and spirits.”

8. See a counselor before winter starts. If you have a mild case, you can take preventive methods such as seeking a counselor right before late fall to start talking to someone who can help, Ms Lang notes.

9. Medications. Doctor-prescribed antidepressants have worked well for some patients.

10. Psychotherapy is another option. “The therapist can help you identify your negative thoughts and behaviors and help change them,” Ms Lang said, adding, “A therapist can also help you find good coping skills to feel better.”

For more information on Diane Lang or her new book, Creating Balance & Finding Happiness, visit dlcounseling.com.