"Got the Winter Blues?"
September 6, 2018
By
Kyle McGraw, LPC, LADC
As a child, I remember hearing adults talk about "Cabin Fever" as if it were contagious. I later learned what they meant. The winter blues are often characterized by the lack of energy, or feeling less motivated or active than usual. Seasonal Affective Disorder, or SAD, also referred to as the "Blues". This is a type of depression that's common during the Winter Months, when there are shorter days and often cloudy days, less sunlight and colder temperatures that may keep us indoors.Seasonal Affective Disorder (SAD) starts in the winter months, sapping your energy and making you feel moody, but will typically lift in the spring or early summer.
The signs and symptoms of SAD, l may include the following and with no particular order:
- Losing interest in activities
- Feeling depressed
- Low energy
- Sleep difficulties
- Difficulty concentrating
- Feeling sluggish or agitated
- Feelings of worthlessness or guilt, hopelessness
- Poor appetite
- And in some cases thoughts of death or suicide
The causes of SAD remains unknown. Some factors that may come into play include:
- A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, may play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.
- Circadian Rhythm or your biological clock may cause winter onset SAD. This decrease in sunlight may disrupt your body's internal clock and lead to feelings of depression and mood destabilization.
- The body’s change in melatonin, a sleep hormone that helps you feel sleepy may be disrupted by insufficient sunlight and onset of winter.
Treatment :
- A thorough physical exam with blood work is usual a good start to see if there may be physiological factors associated with SAD.
- Getting with a professional counselor (call us today for an appointment) may help you to cope with the stressors of SAD. A therapist may diagnose, counsel and in some cases coordinate treatment with your medical doctor. Identifying and changing negative thoughts and behaviors will help you to change or cope with some of the underlying feelings you are experiencing.
- Light therapy, often called phototherapy where you sit a few feet from a special light box so that you’re exposed to bright light within the first hour of waking up each day. Light therapy mimics natural outdoor light and appears to cause a change in the brain chemicals linked to mood.
- Medications can provide some benefit from antidepressant treatment.
- Exercise is known for improving mood and increasing the feel good chemicals in the brain combating feelings of depression. Yoga has become one of my favorites lately. Call TLCC for an appointment with our certified Yoga instructor, Tiffany Fuller, LMFT.
- Many benefit from prayer and meditation to address feelings of sadness and depression. I am reminded of the scripture in II Samuel 22:29 "You LORD, are my lamp; the Lord turns my darkness into light."
- The Mayo Clinic offers these suggestions: get outside, take a long walk, simply sit on a bench and soak up the sun. Even on cold or cloudy days outdoor light can help especially if you spend some time outside within two hours of getting up in the morning. Some will elect to sit under an ultra violet light to reduce some of these symptoms especially on days where natural sunlight is sparse.
If you need help dealing with the effects of SAD or other mental health challenges, do not hesitate to call us at (405) 246-5433.
Author: Kyle McGraw, LPC, LADC.Kyle is a Licensed Practice Counselor and Licensed Addictions and Drug Counselor in the State of Oklahoma.He is also the Director of Transforming Life Counseling Center.
“Merry Christmas and Happy Holidays to you from Transforming Life Counseling Center. May your Holidays and New Year be blessed!”
By Victoria Scoville, LCSW, IMH-E®
By Cindy Rose, M.A., LPC-C
By Caleb Scoville, LPC-S
by Michelle Garrett, MS, LMFT
TLCC often has the pleasure of offering training and CEUs to its staff members and extends these opportunities to those in the counseling community. During our last quarter, TLCC heard from a variety of treatment centers and professionals on mental health topics that expanded our team’s knowledge of resources to better serve our community. Stages of Recovery provided information regarding outpatient Drug and Alcohol Rehab in Oklahoma and Texas. Next Level Senior Advisors provided information about the work they do in helping senior adults and their families find the right fit for their loved ones in assisted living. Live Better at Home shared information about senior home care services they offer in the OKC metro area. Please see an overview of each, to determine if you, or someone you know, might benefit from their services and/or the information they provided. Stages of Recovery TLCC wants to thank Linda Morgan for coming to speak with TLCC therapists to tell us more about Stages of Recovery and the great work they do in OKC and Texas. Stages of Recovery is an outpatient dual-diagnosis drug and alcohol rehab, meaning they treat both addiction and any co-occurring mental health conditions. Stages uses a comprehensive model combining psychiatric, behavioral and holistic therapies. For more information, please see the link above. Live Better At Home TLCC wants to thank Jeremy Allen CEO and Kelly Garrett from Live Better at Home for speaking with TLCC staff about the great work they do in the OKC metro area. LiveBetter at Home provides professional home care services tailored to support seniors and individuals needing assistance in the Greater Oklahoma City area. Our services are designed to enhance independence and quality of life while maintaining the comfort and familiarity of home. Our key offerings of personal care, respite care, and virtual care, provide assistance with daily activities such as meal preparation, medication reminders, personal hygiene, light housekeeping, transportation and companionship. For more information, please see the link above. Next Level Senior Advisors TLCC wants to thank Matt Wilson, CEO and Sara Cook, RN from Next Level Senior Advisors for taking the time to speak to TLCC therapists and provide information regarding the great work they do in multiple states. Next Level Senior Advisors is a dedicated Senior referral and placement agency, that specializes in helping families navigate the complexities and transition into Senior Living. They offer personalized consultations; access to a wide network of senior living facilities offering different levels of care, expert advice and guidance through this process, and ongoing support and advocacy. For more information, please see the link above. We want to say a big thank you and Happy Holidays to all our presenters!