Blog
07/12/2009
Suffering from Winter Blues, SAD?
I’m writing this on a lovely late November day with a blue sky, beautiful sun, and chilly wind. My washing is blowing on the line and I’m sitting in the sun at my computer. My treatment room faces south and at this time of year, clients are often treated to a bask in the sun when they’re lying on my couch having a relaxing treatment!
Seasonal Affective Disorder or SAD is something I come across more and more as a therapist. Years ago when studying aromatherapy, Jan, my teacher is a Slav and spoke of the different types of vodka that are made in the parts of the world where the winter is long and dark. The herbs that flavour the vodka are known to help with different types of winter melancholy and considered to be therapeutic (if taken in moderation, of course!). Jan himself was a SAD sufferer and recalled at time in Paris when he was so severely affected that a doctor was called to his hotel and gave him an injection of valium. Jan went on to say that he learnt to control his symptoms with the help of regular baths with lavender oil, known for its uplifting, balancing effect on the emotions.
So, what is SAD?
Many of us in this part of the world have “low” days when the days get shorter and darker in winter. This can develop into winter blues and can become very severely debilitating, leaving sufferers unable to function without treatment.
The symptoms of SAD are similar to those of depression and include lethargy; needing more sleep and sleeping more than usual; eating more than usual, especially craving carbohydrates; irritability, anxiety and loss of interest in sex (libido).
What can we do to help ourselves?
- Get as much daylight as you can by getting outdoors often and sitting near windows when you are inside, especially when the sun is out. This helps our body produce essential Vitamin D.
- Take regular, moderate exercise to help your endorphins, the body’s own feel good factors.
- Bring colour into your home. Decorate your house with light colours and have some bright flowers inside and out. Pansies and cyclamen are wonderful for this.
- Try not to put yourself under stress and learn relaxation techniques. You might leave major projects until summer and plan ahead for winter
- The food we eat can have a big effect on our moods. Some types of food are thought to be particularly beneficial in reducing symptoms of depression. Tryptophan, present in lean meat (especially poultry) and eggs is used by your body to produce the chemical serotonin, which helps to lift mood. Foods high in complex carbohydrates (brown rice and pasta, wholegrain bread and potatoes) can help to increase the absorption of tryptophan into your brain.
- Omega-3 fatty acids in oily fish can also help to reduce symptoms of depression and there is some evidence that folic acid may also help to improve mood. Good sources of folic acid include leafy green vegetables, some fruit, and bread and cereals fortified with folic acid.
- You can try light therapy using a specially made light box, or a light visor that you wear on your head like a cap. You will sit in front of the light box or wear the light visor for ten to fifteen minutes twice a day until enough sunlight is available, typically in the springtime. A daylight simulation light bulb can help. Mary, a client of mine who had Chronic Fatigue and SAD found a daylight bulb in the room where she did her studying, not only livened up the guinea pigs who lived in that room in winter but also helped her focus better and concentrate on her work!
- Aromatherapy can be useful. Choose oils that appeal to you and make them part of your relaxation. I’d suggest Frankincense, orange and grapefruit but anything that appeals and gives you a sense of uplift will help.
Seek medical help.
If you feel really low, do see your GP who may recommend antidepressant medication. This can be fantastic to get you through a really difficult time and back on an even keel again. You may only need this in autumn and winter, not all year round.
Talking therapies can help too, especially Cognitive behavioural therapy (CBT), a short-term psychological treatment that helps to change the way you think, feel and behave.
Wishing us all lots of bright sunny days this winter! Rosemary
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