Melbourne Winter Blues
It’s that time of the year again and as Melbourne captivates us with its beautiful transition from summer to autumn and as the days get shorter and the nights get colder, even the best of us can get a little down. The “winter blues” can often creep up on us, beguiling us with the promise of a warm inviting fireplace or a lazy lie in while it’s raining outside, but if left unchecked can quickly lead to a lack of motivation, low energy and mild depression that so many people can experience during this cold season.
Seasonal affective disorder (SAD) as described by Psychologists, or commonly known as winter depression, winter blues, summer depression, summer blues, or seasonal depression, is a mood disorder subset in which people who have normal mental health throughout most of the year experience depressive symptoms in the winter or summer months. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Symptoms of SAD vary from individual to individual but can typically manifest with difficulty waking up in the morning, nausea, tendency to oversleep and over eat, especially a craving for carbohydrates, which leads to weight gain. Other symptoms include a lack of energy, difficulty concentrating on or completing tasks, withdrawal from friends, family, and social activities, and decreased sex drive.
If you recognize some of these symptoms but are not sure, you could take one of our mental health tests (Insert link for Quiz for Depression help and stress management techniques), which can give you a quick and reliable way of assessing your symptoms and what you can do to seek help from one of our qualified Psychologists.
Treatment for SAD can vary depending on it’s severity and can range from phototherapy (light therapy), psychotherapy and medications. Luckily there are a few things you can do to get started to keep those pesky winter blues at bay:
1. Exercise – You’re probably thinking, great, another task to work through when I don’t have the energy or inclination to get out of the house! True, but if you’re not motivated to get in a whole work out session, at least get your body moving for even 15 minutes in the day. If you can, walk to work or the station instead of driving, take the stairs instead of the lift, go for a walk around the block. Even doing physical work for short periods of time will increase your metabolism, leave you with more energy throughout the day and will improve your mood.
2. Get some sunlight – Did you know that sunlight contains Vitamin D, which is essential for strong bones, muscles and overall health, and ultra violet radiation from the sun is the best natural source of Vitamin D. With the cold weather and short days, a lot of people spend their time indoors and lack of sunlight can cause some people to get depressed. Sunlight exposure releases neurotransmitters in the brain that affect mood. So get outdoors as much as you can, put the blinds up at home (even if it’s raining and dreary outside) and maybe even get “full spectrum bulbs” that mimic natural light.
3. Eat Healthy – You’ve probably heard this time and again and there is a reason for it – what and when you eat has a significant impact on your mood. When you start to feel down or stressed you are more likely to reach out for “comfort foods” that are rich in carbohydrates, fat and sugar. These foods not only lack in nutrients but they zap your energy levels and can affect your mood causing depression, lack of concentration, tiredness and lethargy. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) into your meal and drink plenty of water. These healthy foods provide your body (and mind) with nutrients, and stabilise your blood sugar and your energy levels.
Remember, ultimately, you are the expert on your own behaviour. While these tips can be helpful in managing your mood, if you feel your mood and behavior has changed since the start of the winter months it might be a good idea to talk to a mental health professional such as a Psychologist to get the support and right type of treatment. Give us a call on 1300 79 22 09 and talk to one of our Qualified Psychologist Melbourne today for an obligation free consultation and to discuss the results of your mental health test.
