Daylight Savings and Winter Blues

[Jon]

From the University of Pittsburgh:

"Overcast weather and time change can contribute to 'winter blues"


If you're suddenly feeling out of sorts, drained of energy and craving sweets, blame it on the change of season.
In some northern areas, as much as 80 percent of the population has some form of seasonal affective disorder (SAD), commonly called the winter blues, according to Mary Heath, clinical coordinator at the Faculty and Staff Assistance Program (FSAP). "Seasons definitely affect mood, it's not just your imagination," she said.

Last week, Heath led a Faculty and Staff Development Program seminar titled "Be Prepared: Don't Let Winter Get You Down," timed, she said, to coincide with the end of Daylight Savings Time.

"It takes the average person about a week to adjust to the time change, even though it's only an hour. It has a pretty big psychological effect on us," Heath said. And the end of Daylight Savings Time, signaling the advent of fall and winter's shorter periods of daylight, is when seasonal affective disorder most often sets it.

According to Heath, SAD symptoms include: less energy, less enthusiasm, feeling somewhat down, wanting more sleep and tending to eat more "comfort foods," such as sweets and starches.

"Maybe we're a little less optimistic, maybe a little depressed," two other signs of the winter blues, she said.

"In a mild form of winter blues people are less creative, they do less socializing, they don't get out much, they may gain a little 'winter weight.' In a more severe form, seasonal affective disorder can lead to depression. Those with a severe form should seek professional help by consulting a physician.

Symptoms of severe SAD include less productivity at work, lethargy, withdrawal, very low energy, radical sleep changes, drastic weight gain and extreme food cravings.

Although researchers are not certain of its cause, SAD is linked to light deprivation, especially in the northern latitudes. According to research published at Tufts University School of Medicine, seasonal variations in natural light alter levels of the hormone melatonin which, subsequently, causes reduced levels of the neurotransmitter serotonin. Low levels of serotonin have been linked to depression and carbohydrate craving and binging.

SAD affects women in their 20s-40s four times as often as men. Following menopause, however, the ratio of women to men with the disorder approaches 1:1, Heath said.

Like any disorder, SAD can be magnified by stressful events: a death in the family, job pressures, post-holiday letdowns.

There are two main strategies to combat milder forms of SAD, Heath said. "One may surprise you, the other may make some of you groan: Get more light in your life, and -- yes, the dreaded 'E' word -- exercise."

Whatever the cause of SAD, increased exposure to bright light directly into the retina appears to ease its symptoms, research indicates. "Turn those lights on when you get up in the morning. Try putting your bedroom lights on a timer that goes on a half-hour before you wake up, or one that puts the lights on before you get home in the evening," Heath suggested.

To increase light exposure, which cues the production of serotonin, Heath recommends:

* Bring as much natural light as possible into your home. Opening curtains, pulling up shades, removing summer screens from windows all help. Spend time in rooms with more sunlight. At work, have your desk near a window.

* Increase artificial light in your home and office. Commercial products include light boxes, which can produce light equivalent to a sunny day; full-spectrum light bulbs, and artificial fireplaces. Having more mirrors and using bright-colored paint also help create a cheery effect.

* Spend some time outdoors every day, particularly in the morning when exposure to light appears to be the most effective in stimulating serotonin, research suggests.

* Avoid wearing sunglasses.

* Consider a winter vacation to a sunny locale.

Regular exercise also helps battle the winter blues. "Take a walk during the day, even if it's only ten minutes. You get light, fresh air. You feel better. Your energy level is higher, you're more alert, you burn calories."

Additional positive effects of exercising include increasing self-esteem, contributing to regular sleeping and eating patterns, and lessening food cravings by decreasing anxiety and relieving stress.

"In winter, especially, we want to stay home. We don't want to push ourselves. Regular exercise, whether it's with [aerobic] tapes, or joining a health club or taking walks, is beneficial," Heath said. "If you get into the habit of exercising, you find that you almost can't not do it."

More severe cases of SAD can be treated with anti-depressants, Heath pointed out. Some serotonin-targeted medications such as Prozac (fluoxetine) have been used successfully.

"I'm not pushing anti-depressants," Heath said, "but you should be aware they can be effective in treating seasonal affective disorder. If you are severely depressed or anxious I would advise you to talk to your [primary care physician]."

As a psychological strategy regarding winter, Heath invokes the Zen expression, "The wise mind accepts."

"You can't change the weather, and in winter it does take more energy to do normal things: You have to bundle up just to go anywhere," Health said. "But most of us think having a change of seasons makes life more interesting. Winter is pretty. And you can plan to be prepared for its effects."

--Peter Hart

[Juls]

Thanks Jon,

Great information.

Juls

I used to get this bad when the time changed so I fixed it by not changing the time. I haven't changed the time on my clock for about 20 years.

[Jon]

Now THAT'S creative denial!

[Stephanie]

My husband has seasonal affective disorder. I love that idea MG!LOL

[Juls]

How do keep track of the time?

Juls

[steve4432]

Great stuff everone I have this too last winter in michigan here we Had a snow storm in early october and in march at the end it was 6F degrees plus an april snow storm man I hope we dont have a repeat preformance.............Steve

[phoenix]

Michigan winter...I can hardly stand the thought sometimes.I love Fall here,all the color and everything.But it seems like an eternity between winter and Spring.Trying to stay positive.I am, in some ways, in better shape going into winter than I have been in a long time.I am getting my depression back under control.I'm in better physical health,and able to be more active than I have been in a while.I do a lot of walking,and really enjoy it.

Winter...a day at a time....sigh.

phoenix

[Juls]

I think it can be particularly hard on people that work in offices that don't have any natural light coming through windows, and only work under flourescent lighting.

Spending time walking outdoors every day really helps me.

Phoenix, I bet the fall is a great time for riding your bike too. Of course I'm sure anytime the weather is good is good for bike riding, but I love to ride through the mountains and hills in the fall when the leaves are falling, and the colors are so beautiful, and there's that special feeling in the air of fall weather.

I don't ride myself, but I have friends that do and I love to go on the back.

Juls

[phoenix]

Fall is beautiful here.Like living in an oil painting...

Monday the 20th was a rare fine day.Warm enough to take the bike out,wearing a t shirt,and the color was just about peaked.Like the trees were in flames.I live for days like that.

phoenix

[Bonni]

(((Phoenix)))
It sounds like you live in a beautiful place, I would love it there.
You live in a place where you have all four seasons. Thats one thing I miss living here in California. It seems like there are times we go straight from summer to winter, then back again, without much spring and fall. When I lived in the southwest, Oklahoma, and in Colorado, we had more of the four seasons, and I really enjoyed that. Sometimes it seems to work on my depression problem. It is said that our surroundings, and also the weather can effect our problems with depression. I believe it.
And I always loved the Colorado winters, in the beautiful Rocky Mountains. Have a great weekend everyone. Bonni