Overcoming Winter Blues

Introduction:

First and foremost, a heartfelt thank you to everyone who joined us at last week's event focused on conquering the winter blues. It was truly an honor to share a real case of Seasonal Affective Disorder (SAD) and provide insights into how I approach supporting clients dealing with this condition. In this post, we'll delve deeper into how seasonal changes can significantly impact your mood and what you can do about it.

Winter Blues vs. Seasonal Affective Disorder (SAD):

As the days grow shorter and colder, many people notice a dip in their energy levels and an increased desire for sleep. If these symptoms don't significantly affect your daily life or relationships, it's often referred to as the "winter blues." However, what if these changes start to have a more substantial impact? That's when you might be dealing with Seasonal Affective Disorder, or SAD for short.

Understanding SAD:

SAD is a form of depression that follows a seasonal pattern, typically occurring at the same time each year in response to changing seasons. While the most common type is experienced during the fall and winter months (October to February), some of you may encounter SAD during the spring and summer. Here are some common symptoms associated with SAD:

- Anxiety or heightened worry

- Difficulty getting out of bed or increased need for sleep

- Withdrawal from social interactions

- Reduced libido

- Overeating

- Sleep disturbances

- Brain fog

- Increased physical discomfort

- Loss of interest in activities once enjoyed

- Irritability

- Thoughts of self-harm

- Reduced ability to complete tasks, whether at work, in leisure, or in relationships

The Complex Interplay of Mood and Body:

Your mood and energy can be greatly affected by these symptoms. They are caused by things in your body, like hormones (cortisol, estrogen, testosterone, and thyroid hormones) and the nutrients you get from food (protein, iron, vitamin D, and vitamin B12). Eating a lot of simple carbohydrates can make things even more complex.

Supporting Your Wellbeing:

So, what steps can you take to support your overall wellbeing? One effective approach is simulating a regular sleep-wake cycle through light therapy and consistent sleep patterns. It's also advisable to consult your doctor to assess your vitamin D and cortisol levels, as both are impacted by sunlight and play vital roles in maintaining a healthy mood, energy, and immune function.

Your Toolkit for Combating SAD:

Here's your toolkit for managing SAD and boosting your mood:

• Aim for 8-10 hours of sleep each night.

• Keep your nightly bedtime within a 30-minute window.

• Spend 30 minutes or more each morning in front of a lightbox with your eyes closed until the arrival of spring.

• Get moving in 10 minute intervals

• Eat the rainbow. Choose fresh or frozen fruits and vegetables

• Work with a mental health therapist

• Consider getting essential labs done, including vitamin D, cortisol, and a functional thyroid panel.

Discover More:

If you're interested in gaining a deeper understanding of how hormones can impact your mood and learning how to optimize them, schedule a complimentary introductory session. We're here to support you on your journey to wellness.

Until next time, keep shining, queen.

Blessings and love,

Dr. Nave