Health
'Winter blues' can be chased away
Winter 2012 |
Update Jan. 23, 2012 (NC)—Most people get the winter blues, especially in February when days are short and warmer weather seems like it will never come again. While many of us may feel down, for some, winter can have an even more disabling affect. Seasonal Affective Disorder, also known as SAD, is a type of depression most commonly occurring during these cold winter months. Typical symptoms of this condition include: sleeping too much, overeating (especially carbs and sweets), loss of energy, social withdrawal and difficulty concentrating. And people in colder climates, like Canada, are more likely to experience SAD. Dr. Robert Auger, a psychiatrist at Mayo Clinic, offers these tips to keep your mood and motivation steady throughout winter: • Get outside. There is no substitute for natural light. If you work during the day, try to go for a walk during a break or lunch. • Light therapy boxes can help to boost your mood when you're unable to get outdoors. • Get regular exercise at least three times a week for 30 minutes. • Stay social. Interact with family and friends on a regular basis. Dr. Auger points out that many people will periodically experience elements of SAD. It is important, however, to seek professional help when symptoms begin to affect one's ability to perform at work, or when they start to take a toll on personal relationships. Individuals with SAD will be counselled to seek clinical help when feeling hopeless, thinking about suicide, or turning to alcohol for comfort or relaxation. More health-related information is available online at www.mayoclinic.org/canada. This article on SAD appeared in a previous issue of Sudbury Living. The funny thing about SAD (Seasonal Affective Disorder) is that sufferers who don't seek treatment will start to feel better around the time they adjust their clocks to daylight savings time. Learn more about SAD in the Winter 2010 issue of Sudbury Living.
About five per cent of Canadians have SAD. This type of depression is caused by a decline in the number of hours of daylight a person is exposed to. In northern hemispheres, people get the "winter blues" in fall and winter, but feel better as the days get longer, explains Dr. Ted Jablonski.
"If you are a procrastinator, you will feel better in spring and summer," says Jablonski.
The Alberta doctor, who was diagnosed with SAD a decade ago, is on a cross-country tour to create awareness of the disorder and the ways it can be controlled. He is running and cycling from Victoria to St. John's, talking to media and speaking at special events. Jablonski spoke as the guest of the Sudbury-Manitoulin branch of the Canadian Mental Health Association Thursday evening (Sept. 8).
His campaign is called The SAD No More tour. The 50-year-old doctor is extremely fit and looks 20 years younger. Ten years ago, when he was diagnosed with SAD, he was overweight, lethargic and depressed. "I didn't recognize myself in photographs.
He started planning his SAD tour about two years ago as a personal challenge and as a way to help others who suffer from seasonal depression.
People with SAD tend to "hibernate," during the winter months, often over sleeping and craving starchy and fattening foods. They may loss interest in things that normally interest them, have trouble making decisions, and have feelings of worthlessness.
"SAD has a pattern of recurrence that is predictable that allows patients and physicians to consider preventative care," the doctor says.
He encourages SAD sufferers to start in late summer to combat its symptoms because as the depression deepens "you don't feel like doing the activities you need to feel better."
From his own experience, Jablonski says "love, light and lifestyle," is the prescription for SAD.
In addition to regular exercise, he uses a light box for 30 minutes of bright light therapy every morning. He doesn't drink alcohol, eats a balance diet, and takes a multi-vitamin as well as Vitamin D and Omega 3 (fatty fish oil).
The doctor also takes anti-depressant medication.
Cognitive behavioural therapy (CBT) with a counsellor has also been found to help people with SAD, he says.
"CBT has come a long way...it can give people the tools to help in mood-stressing situations that can throw them off. (They can) learn to identify triggers."
Jablonski, who is accompanied by his wife on the tour, says he is out of the "mental illness" closet, and wants to educate people about the disease most people are ashamed to talk about. More information about the SAD No More Tour is available at www.sadnomore.ca.
