Beating the winter blues
Most areas in Europe and North America observe daylight saving time . Daylight saving time is often welcomed in spring , as it helps to extend daylight hours well into the evening . But few may welcome turning the clocks back in fall .
Coupled with the natural shortening of daylight hours as winter approaches , the end of DST facilitates a sudden shift in the ratio of sunlight to darkness . As autumn transforms into winter , the number of available hours of daylight slowly dwindles .
Some areas of Alaska and Canada see only about three or four hours of daylight per day in the winter months . Conversely , those who live in Key West , Florida , the southernmost point of the contiguous United States , may enjoy around 10 hours of daylight . Fewer daylight hours can adversely affect mood and productivity . Seasonal affective disorder , often referred to as “ SAD ” or “ the winter blues ,” has been recognized and included in the Diagnostic and Statistical Manual for Mental Disorders . Clinicians say that , as days become short and dark , a predictable set of symptoms of SAD may emerge . Individuals with SAD may experience a host of symptoms , including difficulty waking in the morning ; diminished energy levels ; a tendency to eat more ; an inability to concentrate ; and depression .
The Cleveland Clinic advises that approximately half a million people in the United States suffer from winter SAD , while 10 to 20 percent may suffer from more mild forms of winter blues . The Canadian Mental Health Association states that between 2 and 3 percent of Canadians will experience SAD in their lifetime . Another 15 percent will experience a mild form of SAD that leaves them only slightly depressed . Similar symptoms can occur for those people who live in cloudy regions or high latitudes . Evi dence strongly suggests SAD is linked to sunlight . This lack of sunlight may trigger production of melatonin in some individuals .
Melatonin is a hormone made in the pineal gland that regulates sleep onset and sleeping patterns .
A combination of self-care strategies as well as professional medical treatment may help those with winter blues or more severe SAD . The U . S . Department of Health and Human Services says that these strategies can help people coping with SAD .
• Get out of the house into sunlight or brightly lit spaces early in the day when the sun is out .
• Increase time spent outdoors . Take a break midday and enjoy lunch outside or take a walk , even if it ’ s chilly .
• Try to spend time with other people and chat with friends and relatives .
• Avoid overloading on carbohydrates like cookies and candies .
• Talk to a doctor about using light therapy , which is the first line of SAD treatment , according to the University of Maryland School of Medicine .
• Consider cognitive behavioral therapy or talk therapy with a licensed mental health provider .
He or she also can make recommendations about the use of medication to alleviate symptoms if other treatments do not provide results .
There are many ways to mitigate the symptoms of winter blues .
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