Seasonal affective disorder (SAD) - winter blues

​Do you get the winter blues?  This is called seasonal affective disorder (SAD).
 
With the onset of winter, and the clocks going back, it is common to want to feel like hibernating.  The shortening days and so fewer hours of daylight lead to feeling like we crave more carbohydrates, wanting to sleep for longer, lack of motivation, low mood and lack of energy.
 
Whilst the exact cause of SAD is not known, there are a number of things which are thought to contribute to both the physical and mental changes, including:

• Daylight affects the hypothalamus in the brain which usually controls sleep, appetite, libido, mood and energy levels.  Therefore during the winter when there is a lower level and length of daylight, these functions are bound to be affected.
• Serotonin (feel good hormone) is affected by daylight, and so the lack of sunlight and shorter days is likely to affect mood levels.  This can lead to feelings of low mood and depression.
• Melatonin is produced by the pineal gland when daylight lowers.  Melatonin is important for sleep patterns, therefore we feel more drowsy during darker days.
• Lower light levels can also affect the body’s natural rhythm (circadian rhythm) which, in turn, can affect mood.

 
Understanding what causes SAD is helpful, but it is also useful to know what to do to reduce the symptoms. Some tips include:

• Make the most of the daylight available.  Try and take a walk in the middle of the day when the light is at its strongest.  Check the weather forecast for the weekend or days off and try to plan in a walk in the countryside.  Being in nature can also help to boost mood.
• Put together a “to do” list so that you can plan tasks over the day to reduce stress.
• If you feel stressed, plan in something enjoyable or a complementary therapy (such as reflexology) which will help to reduce the feelings of stress within the body.
• Try to avoid carbohydrate overload, and maintain a healthy diet, full of vitamins and minerals.
• In some instances, you may benefit from light therapy which involves using a light box to simulate sunlight.

 
Reflexology is a complementary therapy based on the theory that the parts of the body are mapped out on the feet, and stimulating those parts of the feet correspond to the part of the body.  By pressing these points (reflexes) energy blockages are removed and nerves are stimulated, tipping the body from a state of stress to one of relaxation.  Whilst each person is an individual, most clients report feelings of less stress, better sleep, better focus, improved mood and more energy. 
 
Reflexology is not painful and the best part is, you only have to take off your socks and shoes!