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Cyndi Sarnoff-Ross is a licensed psychotherapist with almost twenty years of clinical experience in the fields of clinical psychology and organizational management br br She has worked extensively with a wide variety of…
FAST FACTS
At 7pm the other night I looked out the window of my office to see that night had fallen and it felt really late. At least one night per week I will see clients in the evening. With the time change it feels like I get home very late and have to cram in family time before bed. It makes the days feel shorter, and as if there just isn't enough time to do all I want to do in a day. It takes a while for me to adjust each year and when I do I can settle into the cozy dark evenings, earlier bedtimes and warm blankets. But for many this change never gets comfortable. SAD or Seasonal Affective Disorder is a very real mental illness which is thought to be brought on by the lack of light during certain times of the year affecting a chemical imbalance already present in an individual's brain. Someone with SAD usually feels tired, depressed and disinterested in their normal routine and relationships. There is a propensity to eat sweets as well which can lead to weight gain and further the feelings of lethargy.
Some tips to avoid the onset of SAD are: getting outdoors and exposing your eyes to light, increasing your contact with friends and family, getting plenty of sleep and, as hard as it is to do this time of year, eating healthy.
Light therapy has been used to treat SAD along with anti-depressants and psychotherapy. It is important to rule out a more serious type of depression which can be identified by an exaggerated version of the above symptoms and possible thoughts of suicide or harming oneself in some way.
The holidays can bring with them the blues for various reasons. For some, painful family memories creep into their consciousness and for others feeling lonely or unhappy with their current relationship makes this a difficult time of year. The current state of the economy will likely ensure that this year will be a tough one for many.
If you have suffered in the past from SAD, or symptoms that sound like the disorder, then it is wise to shore up support systems early. Make plans to be busy during the traditional celebratory times - even if the event or company would not be your first choice. Try to remember that you are not alone in your feelings. Many people experience some sort of depressive symptoms as the days get shorter and the holidays approach.
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CONDITIONS AND COMMUNITIES:
Anxiety
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I found that when I'm really feeling the effects of the dark, aerobic exercise, even just getting out for a good walk or swim at a local Y, for at least 45 minutes five days a week makes a world of difference.
I welcome the change of seasons and look forward hopefully to spring and heading to Florida for Sebring 12 Hours.
The preparations for Christmas celebrations stressed me beyond belief (very large extended family and multiple community events to attend with school, church, work, neighborhood).
To top it off, the days were short; I missed the sun and warmth; nothing was fun ... the excitement of childhood had really worn off, but tried to put on a wonderful holiday face for the children, etc.
Usually I would literally crash on the 26th; many times getting very ill with strep or some virus when I finally let my guard down.
Oh yes, I did love to cook those holiday cookies and cakes (but ate them also).
My children are grown now. I have learned to manage stress (of course I am fortunately retired). SAD is not as prevalent. I get plenty of rest and excercise. My husband and I eat more nourishing meals ... fresh foods, low salt, low sugar, avoid preservatives and take fish oil and vitamin D supplements. This regimen seems to have minimized my migraines, too.
My husband does not have SAD and loves the cold winter. He usually knows when I seem to be slipping into a bout. He finds something fun for us to do to get out of the house.
Hope those of you who suffer from SAD find a way to destress and enjoy the winter holidays. Hang in there for a few months ... spring and summer won't be too far behind!
Purple Ribbon Week for World recognition. November 23rd-29th
In every park in every neighborhood.
We must learn to love even those who have hurt us most.
But I am having my light box sent to me from Ohio. That really seems to help. If you truly have SAD, forget the cheaper UV desk lamps and light bulbs. Go for the big medicinal light box.