Winter 2011

Tis the season to be depressed; seasonal depression, bad weather and post-Christmas debt have led this to be called the bluest period of the year. Mood disorder can be accompanied by a host of other problems and can be the cause of, or the result of, bad habits and dependencies, often called “addictions”. The term addiction refers to psychological and/or dependency on a drug (such as alcohol or cocaine) or an activity (such as eating, gambling, exercise). What is common to many of these unhealthy dependencies, and the reason they get labeled “addictions” is disruption of the person’s life and that of their family and friends. Harms can include physical and mental problems, estrangement from family, loss of work, and financial and legal problems. Some people have more problems with alcohol and other drugs in the winter months than at other times, and this can be related to Seasonal Affective Disorder (SAD). SAD is a condition where the brain is not receiving sufficient sunlight to trigger the normal wake/sleep cycle. People who are affected by SAD feel depressed and lethargic and frequently crave such things as sugars and seek ways to lift their mood. Other people use alcohol and other drugs to self-medicate a range of problems, from depression through to pain. Since one of the effects of alcohol is to cause depression, especially in the longer term, this becomes a cycle. This can be exacerbated by the fact that many antidepressants can actually increase craving for alcohol; this can be dangerous and frightening to the individual and the family and professional help should be sought.

SAD can also provoke dependencies and bad habits; symptoms include:

• Sleep problems: Sleep habits may change, resulting in oversleeping but not feeling refreshed, have an inability to get out of bed or require a nap in the afternoon. People should sleep between 7 and 9 hours per night; children and teens require slightly more sleep, about 9.5-10 hours
• Overeating: SAD can cause increased cravings for sugary and/or starchy foods as the body attempts to naturally raise hormones that make us feel better
• Depression: SAD can bring feelings of despair, misery, guilt, hopelessness or anxiety. Normal tasks become difficult, a person may cry for no apparent reason or be unable to concentrate.
• Family problems: Avoiding company, preferring isolation, irritability and impatience, loss of libido or loss of feeling
• Lethargy: SAD may bring feelings of overwhelming fatigue, or of feeling too tired to cope. Everything becomes an effort and motivation appears to be hibernating (which it probably is)
• Physical symptoms: Joint pain or stomach problems may increase; resistance to infection may be lowered.
• Behavioural problems: Tend to be more common in children and teens

With holidays behind us, and the next couple months typically bringing grey days, dark evenings, and cold weather, it’s not uncommon at this time of year to experience low mood, fatigue, or irritability. Some will even go through Seasonal Affective Disorder (SAD), a health condition of depression that occurs during the fall and winter months. People with SAD may have symptoms including depressed mood, fatigue, anxiety, irritability, difficulty concentrating, decreased interest in socializing, excessive sleeping, and overeating or increased craving for carbohydrates. SAD is not the normal lower energy levels we experience during this season, and support from your health care provider and/or a therapist should be sought. Most of us will have milder winter blues, and there are several ways in which we ourselves can seek to lift these. Exposure to light can be beneficial in regulating hormones (melatonin) related to sleep-wake cycles, as well as enhancing mood. Adding artificial lighting inside, sitting near sunny windows, and ideally, spending time outside can increase our exposure to light. Exposure to sunlight early in the morning is often recommended. If needed, the option of a light therapy lamp can be discussed with your health care provider. Exercise is another significant way to overcome winter blues. Exercise can have a valuable impact on mood, by increasing serotonin and endorphin levels. Taking opportunities to be active, either indoors or outside, can increase positive mood as well as energy levels. Our tendency may be to hibernate when it is colder and darker, but spending time socializing with others is a good way to avoid isolating ourselves. During periods of depression, we may want to be alone and avoid contact with others; however, our isolation further contributes to and deepens our depression. It may take pushing outwards to break this cycle of isolation. Connecting with others can include informal get-togethers, taking a night class or participating in a social hobby, or volunteering. Keeping a regular sleep schedule and eating healthy foods are part of general self-care that can help to ward off lower energy in winter. A regular sleep schedule entails going to bed and getting up at the same time each day, and avoiding long naps. Limiting alcohol and caffeine can help improve sleep, and limiting these substances can also mitigate their contribution to a sense of anxiety, fatigue, and depression. Looking for healthier alternatives to the winter cravings for simple carbohydrates is also helpful.