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*The subject is spoken by Zoe Siuti, M.Sc. & M.Ed., Clinical and Counseling Psychologist, Child Psychologist, and CBT, ACT and EMDR Therapist
Autumn has now arrived for good and we have all returned to our daily responsibilities and obligations. The days are getting shorter, we’re spending more time at home, the weather keeps getting worse and summer vacations are a sweet but distant memory. Based on these data, appearance of a melancholic mood it is a normal and rather expected phenomenon, which is why the gloomy mood ahead of winter has a name. “This psychological condition is called seasonal affective disorder (Seasonal Affective Disorder or SAD), while it is often rendered with the term “winter blues”“, explains the clinical and counseling psychologist lady Zoe Siuti. It is usually observed in autumn, while it worsens as winter approaches.
Those who experience the winter blues are usually dominated by inaction. They tend to be socially withdrawn, have low energy and oversleep. Small increases in weight are also often observed due to the need to consume carbohydrates and fats, combined with confinement at home and the subsequent restriction of physical activity.
What’s wrong
It has been established that the shorter day length it is the main reason for the manifestation of winter melancholy. Reduced solar radiation during autumn and winter can disrupt the circadian rhythm, i.e. the body’s natural internal “clock”, which responds to environmental stimuli, especially light and dark.
During the night the hypothalamus of the brain produces melatonin, also known as the “sleep hormone”, which helps us sleep. During the day, in contrast, light triggers changes in the body’s hormone levels, shutting down melatonin production and priming the body for action.
The few hours of light during the winter affect the circadian rhythmleading on the one hand to an enhanced production of melatonin, which in turn leads to hypersomnia and the manifestation of depressive symptoms, and on the other hand to a reduced production serotoninalso known as the “happiness hormone”, which affects our mood, appetite and sleep.
Are you SAD?
Common symptoms of seasonal affective disorder (SAD) include persistent low mood, loss of pleasure or interest in daily activities, irritability, feelings of hopelessness, guilt and worthlessness, lethargic mood, lack of energy and daytime sleepiness (sleeping more hours and difficulty waking up in the morning), increase in appetite and weight (relentless desire to eat fat and carbohydrates), difficulty concentrating, decreased sexual desire and decreased desire for social contacts.
In some cases, the severity of the symptoms is great and leaves severe impact on daily activities and quality of life. However, through simple interventions in daily habits, which will shape a smoother and more pleasant flow in everyday life, we can fight the sadness of winter.
Note however that the winter blues can coexist with more serious mental health disorders. Symptoms such as chronic pain, headaches or sleep disturbances and anhedonia may be symptoms of depression. That’s why, if and as long as the dysphoric mood persists despite taking action to deal with the winter blues, it’s important to consult a mental health professional.
Say yes to exposure to sunlight
“Aim to spend more time outdoors, especially on sunny days, which fortunately are not lacking in the Greek winter,” advises Ms Siouti. If for any reason it is difficult to go outside, prefer to sit near a window, in your yard or balcony.
A short jaunt to a nearby destination can also significantly improve your mood and fill you with valuable energy. If you feel that the symptoms of seasonal affective disorder are persistent, severe and intense, you can try the medical treatment method of phototherapy: the participant remains in the morning under a device that produces a bright light for a period of 30 minutes or more, depending on the doctor’s recommendations. This particular method replaces hours of natural exposure to sunlight with an artificial substitute for it.
Change eating habits
The winter blues can make you crave foods high in sugar and carbohydrates, such as chocolate, pasta and bread. However, you should not omit fresh fruits and vegetables from your daily diet. The intake of omega-3 fatty acids is also important, which you can ensure by consuming fatty fish (e.g. salmon, trout, sardines). “Good” omega-3 fats help regulate mood-enhancing hormones such as dopaminethe serotonin and the endorphins.
More exercise
Research has shown that 30 minutes of intense exercise 3 times a week they are effective in dealing with winter blues. Recent research has shown that an hour’s walk every day at noon, when the sun is shining, is effective in improving mood. In particular, exercising outdoors has a double benefit, because on the one hand you are exercising and enjoying the benefits of physical movement, and on the other hand you are ensuring valuable exposure to natural sunlight. Exercise boosts serotonin levels, improving mood. In addition, you give yourself the opportunity to be in a new environment, away from the workplace and home, and to meet new people.
Stable sleep routine
As tempting as it is to sleep in in the mornings, it’s best to stick to a consistent sleep schedule. This means that it is preferable to wake up at roughly the same time, both on weekdays and on weekends. Establish a specific wake-up time, a specific sleep schedule, and a relaxation routine before it, such as a warm bath or a light snack. If you are trying to adopt a routine, you should know that your body will need a period of three or four weeks to adjust to the new habit. Finally, make sure the area where you sleep is comfortable, clean, slightly cool and free of noisy distractions.
Bringing laughter to your life
“The laugh it is a powerful antidote to the symptoms of seasonal depression,” emphasizes Mrs. Ciouti. At the same time, it has the property of being contagious. Therefore, seek to go out, meet friends and loved ones, and share with them activities and experiences that please you.
Keep a journal
Spend a few minutes at the end of each day, writing down some of the events that preoccupied you or some of the thoughts and feelings you felt. “Writing down your thoughts and feelings will help you realize that you may be paying too much attention to the negative, and thus cultivate the ability to better manage and ultimately change what upsets you,” explains Ms. Ciuti. Also, don’t forget to write down three events that made you feel positive. Thus, you will strengthen their own imprint, marginalizing negative emotions.
Set small goals
“Completing small, daily goals will give you a big one sense of satisfaction“, explains the expert. We all have an innate need to feel competent. These goals can even include simple chores like cleaning the house. At the same time, it is particularly important to ensure a balance between the various tasks in your daily life. Outside of work hours, devote time to activities that bring you pleasure, such as a favorite hobby or a relaxation and beauty routine. Engaging in self-care methods is a particularly effective way to improve mood.
Put an end to procrastination
Putting off tasks that are either unpleasant or stressful for you, such as paying bills or completing a difficult project at work, only serves to increase your stress and generally unpleasant feelings. Completing these “stressful” tasks can ultimately help reduce stress and give you feelings of accomplishment.
Plan small getaways
It should be understood that escaping from everyday life is not only a trip to a foreign destination, for the realization of which not everyone has the financial ability or the necessary time. An escape from everyday life is also a one-day trip to a nearby destination, an afternoon walk with friends, a meal in a new and unknown place nearby or watching a concert.
The text was published in issue n.10 of the magazine ygeiamou which was released with THE THEME on Saturday 28/10