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Do you have winter blues? There are things we can do to cope with “Bah Humbug!”. Outside of the holiday season – PembinaValleyOnline.com
The winter and Christmas seasons can be a difficult combination for some people. This is the time when more people begin to show signs of increased depression and anxiety. Feeling the winter blues can completely ruin your holiday mood. But what can you do to help yourself during these not-always-fun months?
Seasonal affective disorder (SAD) is a type of depression associated with seasonal changes, says Lora Hay, community support manager for Manitoba's Prairie Mountain Mood Disorders Association (MDAM).
Data shows that SAD affects approximately 15 per cent of Canadians. Most of them report only mild cases, while 2-3 percent report severe SAD cases. It is more likely to occur in women than men and is most common in young adults.
The days are getting shorter and colder, but that can't be helped. Shorter days and less sunlight can cause a drop in serotonin, which can lead to symptoms of depression. Seasonal changes can also throw off the balance of melatonin levels in your body, which can affect your sleep patterns and mood.
Additionally, the anticipation of the Christmas season and public gatherings puts pressure on everything and increases expectations to be “happy and cheerful.”
Laura Hay says you can do concrete things to lift your mood, like going outside for a walk or watching your favorite TV show that makes you laugh.
To prevent SAD symptoms, Laura Hay suggests keeping a journal, doing things that bring you joy, surrounding yourself with positive people, and spending quality time with happy friends. Another way to avoid isolation when you're feeling down is to join a support group, either in person or online. MDAM not only facilitates support group activities throughout the year, but also offers individual counseling options.
“If you're not necessarily someone you want to share your feelings with, journaling is a great strategy for getting your thoughts down on paper,” she says. “When I think of keeping a diary, I think of gratitude. Showing gratitude is something we all want to do as well.”
Do you remember the song “Count your blessings… Count them one by one…”? My dear friend uses a personal version of Blessings every morning to help you start your day on a positive note whenever you feel down. I was writing down a list. Learning about the winter season can bring on the feeling of “Ah, humbug!” She started the process in October, and by the middle of winter, the habit had formed and she recognized all the incredible blessings in her life.
“What are we grateful for?” asks Laura Hay. “Asking questions like that can really help turn things around in our minds. It's about practicing mindfulness: being aware of what happens in each moment. ”
If you think you may be suffering from SAD, there are specific things you should be aware of. These include:
- You continue to feel depressed and notice a loss of enjoyment and interest in normal daily activities.
- you are annoyed
- Feeling hopeless, guilty, or low self-esteem
- you often cry
- Feeling stressed and anxious and having decreased social skills
- Become less active than usual, feel lethargic and sleepy during the day, and have difficulty getting out of bed in the morning
- you have difficulty concentrating
- Appetite is increased, especially cravings for carbohydrates.
If you're struggling with the winter blues, don't be afraid to seek help, especially if you're worried about Seasonal Affective Disorder. You don't have to struggle alone.
For more information about joining MDAM's support groups, please visit MDAM's website. here!
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