Fall and Winter Seasonal Depression….

It actually IS a real thing!

And so many people are affected this time of year by it, whether it’s the cold dreary weather, the stress of the holidays, family or financial stressors, or memories of a loved one who is no longer with us. These can all be triggers.

So I wanted to share some things with you, that may help you this winter.

Disclaimer- Please note that I am NOT a Doctor. If you have symptoms of depression and/or are feeling suicidal, please contact your Doctor immediately, call 911, or call the Suicide Prevention Hotline at 1-800-273-8255.

Symptoms specific to winter depression, may include:

• Irritability
• Tiredness or low energy
• Problems getting along with other people
• Hypersensitivity to rejection
• Heavy, “leaden” feeling in the arms or legs
• Oversleeping
• Appetite changes, especially a craving for foods high in carbohydrates
• Weight gain

Causes- here’s the scientific part!

1. Your biological clock (circadian rhythm). The reduced level of sunlight in fall and winter may cause winter-onset depression. This decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression.
2. Serotonin levels. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role. Reduced sunlight can cause a drop in serotonin that may trigger depression.
3. Melatonin levels. The change in season can disrupt the balance of the body’s level of melatonin, which plays a role in sleep patterns and mood.

Tips to help you combat it-

• Make your environment sunnier and brighter. Open blinds, trim tree branches that block sunlight. Sit closer to bright windows while at home or in the office. Turn on more lights in your house!
• Get outside. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning.
• Exercise regularly. Hello? Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase depression symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.
• Yoga and meditation are both excellent forms of stress relief and relaxation. Plus they make you feel good!
• Keep a personal or gratitude journal, and write in it every morning and every evening. There’s always something to be thankful for when we really look around.
• Make healthy choices for meals and snacks. Don’t turn to alcohol or illegal drugs for relief. This will only make you feel worse.
• When you’re feeling down, it can be hard to be social. But make an effort to connect with people you enjoy being around.
• Take a trip. If possible, take winter vacations in sunny, warm locations. If you can’t take a trip, look at pictures and videos of bright sunny places you’d like to visit later!
• Do things that make you HAPPY!!! If it’s dancing, DANCE! If it’s going to a movie, go to a new release. If it’s puzzles or board games, break them out and get to playing! Whatever lightens your mood, DO THAT!
• LAUGH more! Laughter is sometimes the best medicine of all!

If you’re struggling with this time of year, please talk to someone about it. You don’t have to face it alone.

May this blog find you warm, cozy, snuggled up with a hot cup of tea or coffee, and HAPPY. Wishing you all lots of love, JOY, and peace this winter season and always!

Much Love,
Brandy <3