Winter is setting in and although lots of people really enjoy this time of year there are many more who really dislike it. The days are getting shorter and as the weather gets colder you may notice a shift in your mental health.
Many people are unaware of how much the weather affects your mood and state of mind. Changing temperatures and changes in the amount of sunshine often has unexpected consequences for many people. Being stuck indoors and consequently checking into a Grande Vegas online casino USA is not the only result of winter weather.
We mostly think of winter as a time of joy because it is the holiday season but for many people it is quite the opposite. A report by a clinic in Cleveland says that approximately half a million people in America are affected by what has become known as seasonal affective disorder (SAD). A further 10 – 20% may experience a milder form, otherwise known as the “winter blues”.
Both of these conditions can affect the quality of life that people experience throughout the winter months. Below we look at the ways in which winter can impact your moods and your mental health.
The winter effects on your body
With the onset of winter, days are shorter. It is hard to imagine that what would seem to be a small change, can have a considerable impact on your mental health but sunlight plays a really important role in, not only in your overall health, but your mental health as well.
Because of the reduced amount of sunlight, this can have an impact on the body’s circadian rhythm – the body’s natural sleep cycle. Sleep is crucial to our health and overall well-being. Some experts believe that a lack of sunlight can alter brain chemistry. In relation to sleep, a reduction in sunlight triggers your body to produce more melatonin, and melatonin is the chemical that is in charge of the way in which your sleep is regulated. This increase of melatonin will likely interrupt your regular sleep patterns but can also have an effect on your moods. You may feel more tired and irritated. It can also affect the levels of neurotransmitters in your brain. For instance, Serotonin which is a chemical whose job it is to transmit information around your body via the nerves. Serotonin is otherwise known as the brain’s “happy chemical”, and influences your moods and how you feel.
In the winter vitamin D intake is also reduced. Your body receives less vitamin D from the rays that the sun emits during the summer months. Vitamin D is good for your body and also improves mental health by regulating brain function and also behavior and helps to balance the production of serotonin.
SAD – Seasonal Affective Disorder
Although some people can be affected by Seasonal Affected Disorder even in the summer months, it is far more common in the winter. People who suffer from SAD, will often experience the onset of depression as the winter begins at the end of fall right through until the start of spring. This kind of depression is known to recur at this specific time of the year. A diagnosis of SAD will have shown that symptoms of depression have occurred for a minimum of two consecutive years during the same time of year. Those suffering with SAD experience depression only during those specific times of year and not at other times.
SAD Symptoms may include:
- Feelings of isolation and hopelessness
- Less energetic
- Lethargy and loss of interest in activities
- Sleep problems
- Feelings of sluggishness
- Feeling irritated
- Fluctuating appetite leading to weight gain or loss
- Feeling sad – interferes with daily activities
- Suicidal thoughts
Having the “winter blues” is similar to Seasonal Affective Disorder but in many ways it is different. SAD symptoms are likely to continue throughout the season, perhaps as long as 5 months. The “winter blues” may experience the same symptoms but they last for a few days at a time and then disappear. As an aside, rates of suicide appear to be lower in the winter months and higher in the spring, notwithstanding the fact that Seasonal Affective Disorder is experienced more often in the winter months.
How to treat your mood in the winter
A great many people have difficulty in maintaining their mental health during the winter. The days are shorter, and colder and it may be more difficult to leave the house. But there are ways that you can help yourself and ways that will support your wellbeing during the winter.
Below are some of the ways in which those who suffer from Seasonal Affective Disorder can gain some help in managing their mental health
Light therapy has been used since the 1980’s to help those who suffer from SAD. This therapy is used to replace the decrease in sunshine that occurs in the winter months using bright artificial light. It involves the person sitting in front of a lightbox for between 20 to 60 minutes a day. These light boxes emit 10,000 lux of light – more than 20 times the amount that normal indoor lighting emits.
Medication can be used if the symptoms becoming very severe and do not abate. Medications like selective serotonin reuptake inhibitors – SSRIs.
Therapy is used by many people suffering from Seasonal Affective Disorder and many individuals feel that with the help of a trained therapist they are able to manage their symptoms.
There are also a number of things that can help manage or prevent Seasonal Affective Disorder or the “winter blues”:
- Make sure to go outside very morning to absorb some natural light
- Take vitamin D supplements
- Take melatonin supplements
Many people experience changes in their bodies during the winter months. For some people the winter can be a difficult time for their mental health. However, there are things that you can do to help yourself and to alleviate some of the negative symptoms that may occur.
