Do You Suffer from Seasonal Affective Disorder? Learn How you Can Lose the "Blues"

Are you feeling a little down in the dumps since the start of the colder weather?  Have you felt like your energy level has dropped,  wanting to sleep more often than usual, maybe a little more irritable than normal, or possibly a loss of interest in activities you normally enjoy doing?  This depressive state could be a bad case of the winter blues also known as Seasonal Affective Disorder.

S.A.D. occurs this time of year because of the decreased hours of daylight. Those of us that work an 8-5 job or may work midnights and then sleep during the day do not get much exposure to daylight during the winter.  As a result our bodies start producing more amounts then normal of the hormone Melatonin.  This hormone is important in regulating sleep, body temperature, and release of other hormones.  This increased presence of Melatonin disrupts our internal clock leading to some or all of the symptoms discussed at the beginning of this article.  

So how do we combat this mood swing during the winter months?  If you already have an exercise routine you do faithfully, keep it up.  However, add a new wrinkle to the routine to keep the brain from going into autopilot.  What I mean is change your routine from machines to free weights or change your cardio from steady speeds on the treadmill or elliptical to intervals of moderate intensity.  These changes will prevent the body from going into autopilot and keep you from getting that stale feeling we sometimes experience as we wait for warmer weather to arrive. 

If you are nervous about changing your routine then there are plenty of alternatives. Try taking a walk at lunch or on break. Take this walk outside to get some fresh air and daylight. If you can get a trustworthy friend/coworker to go then the there is the ability to get some things off your chest that may be leading to some of the anxiety you are experiencing.  Join a gym for the winter months, take an exercise class with a friend, start a book club for the winter months.  Being physically active as well as mentally active during theses colder months can get you through the “blues”.

Michigan offers so many things to do in the winter.  We have downhill and cross country skiing, sledding, snowshoeing, snowmobiling, and ice skating just to name a few.  If you have never done any of them, take a lesson and give it a try.  If none of them interest you try shoveling or snow blowing not only your yard but help a neighbor or two with theirs.  It is a great way to exercise and also to do for others.   Trimming tree branches in front of windows and opening up the blinds is a great way to get some  “light therapy” if you cannot get outside.

The bottom line is try not to let the “winter blues” detour you from the things you like to do or have always thought of doing.  If you can’t snap out of it with making some changes to your routine see your doctor about possible alternative treatments.  There are supplements, light therapy treatments, and counseling as other methods to get through this disorder.  Don’t let the winter months get you down, take advantage of this “down” time before the busy summer arrives and enjoy it.

By: Jason Roberts, PT, CSCS, DMC Rehabilitation Institute of Michigan