The ‘winter blues’
DO YOU SUFFER FROM THE WINTER BLUES?
As we approach the end of summer (”what summer?” I hear you cry!) are you actually looking forward to Autumn, followed by the winter months or do you suffer from something called SAD (seasonal affective disorder) resulting in feeling depressed in winter? Many people choose to leave these shores for a sunnier climate all year round. Personally, I would miss the changing seasons and actually enjoy the unpredictability of the British Weather.
SAD is a type of winter depression which affects an estimated half a million people in Britain every winter between September and April, in particular during December, January and February. It is caused by a biochemical imbalance in the hypothalamus due to the shortening of daylight hours and the lack of sunlight in winter. For many people SAD is a seriously disabling illness, preventing you from functioining normally without continuous medical treatment. For some of you it is a mild but debilitating condition, causing discomfort but not severe suffering, sometimes referred to as ‘winter blues’.
Change can be something you fear or you can embrace it. If you have suffered from the ‘winter blues’ for many years maybe it is time for a change. Part of the reason you suffer may be due to your expectation, you anticipate that you will feel sad and so you do. I know someone who started to dread the long nights and short days from the 21st June (longest day) onwards because he had felt depressed for the previous 5 winters. With my help he learnt to challenge that belief so that he could look forward to winter and enjoy it.
So how do you go about making those changes?
Ten tips:
• Decide on your goal. ie. How do you want to feel in winter?
• Think about what you like about the winter and have enjoyed in the past, (however trivial) perhaps sitting in front of a warm fire on a cold night, the Christmas festivities or watching winter sports like football for example.
• Make a plan to do more of the activities listed above.
• Ensure a steady supply of ‘feel-good chemicals’ by being active and releasing beta-endorphins into the body. Boost your levels of serotonin by eating protein and complex carbohydrates.
• Eat healthy nutritious food little and often to ensure optimum blood sugar levels.
• Avoid over-indulging in alcohol, nicotine and caffeine.
• Challenge your old negative thoughts, feelings and emotions and replace them with positive thoughts, feelings and emotions.
• Learn to talk to yourself in a positive manner and be an optimist.
• Believe that change is possible.
• Work towards achieving a healthy life/work balance.
If you need help to make these changes contact thespencepractice today and find out how we can help you.
