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New Beginnings – The Winter Blues – Solutions for SADness

February is one of the most difficult months for us in Canada.  It is one of the darkest and coldest months of the year.  Although the days have started to lengthen, spring does not really seem foreseeable until the end of March.  It is common to feel down during this time.  Seasonal Affective Disorder (SAD) is a well-defined clinical disorder where depression is experienced during the dark and cold months but remits at other times of the year.  This depression may be characterized by low mood, excessive sleeping and overeating.  Many people experience a lesser version of this – what we might call the winter blues.

A lack of sunlight has been proposed as one of the reasons for both SAD and the winter blues.  Specific SAD lights are available to use for some time during the day to increase exposure to the ultraviolet light that we miss in the winter.  A walk, even on an overcast day, for twenty minutes outdoors can also help to diminish this depression.  Another proposed cause of this low mood is a lack of exercise.  Exercise may also help to lift mood.  We know that exercise can help to increase our “feel good” hormones known as endorphins.

There is little evidence for the use of Vitamin D to help with mood but using the “sunshine vitamin” during the cold months – from Thanksgiving to Easter – is recommended by Health Canada for other reasons and may help improve mood.

Paying attention to nutrition and self-care can also help to lessen depression.  Social connectivity improves mood so getting out to meet friends or join a group at the library or at PUC may help.

In some Scandinavian countries, the dark months are embraced as a time to find comfort indoors, a concept often called “hyggae”.  A mindset that embraces this time of year is also helpful.

Finally, if mood does not improve with these lifestyle changes, you may require to seek help from your primary care practitioner or a mental health professional.  We would never hesitate to seek treatment for a physical condition, and our mental health should be no different.

Wishing a winter of comfort and joy, and don’t despair as spring is not far!!

Dr. Bhooma Bhayana is a family physician in London and the mother of two young men and proud grandmother of three! She continues to find wonder and enjoyment in family practice despite more than 30 years on the job!

 

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