By DR. CARA HANNEMANN
Guest Columnist
Winter is coming. Are you experiencing any of these symptoms?
- Loss of interest in activities you usually enjoy
- Loss of energy; easily tired or agitated
- Difficulty sleeping
- Change in weight or appetite
- Difficulty staying focused
It’s true, there’s less sun this time of year – which is why many of us experience some or all the above symptoms during these months. We know that more sun will return as the days grow longer and warmer in the spring, and we will likely start to feel better when that time comes. But brushing these symptoms off as merely temporary and not actively treating them can result in more prolonged mental health issues down the road.
Feeling sad or blue usually starting in the late fall/early winter might be the “winter blues,” but could also be Seasonal Affective Disorder (SAD). Symptoms typical of SAD include sleeping too much, tiredness and low energy, weight gain, and increased appetite – including cravings for foods high in carbohydrates. Seasonal depression can happen in the spring, but it is more common when the days become shorter and colder. We’re inside more (away from sun and exercise), and we’re interacting less (away from many of the people and social activities we love). The lack of light can have effects on you that you might not even realize.
And let’s not forget we’re still in a pandemic, which adds another heavy layer of circumstances that can contribute to anxiety and depression. Mixing in the “winter blues” with all the changes COVID-19 has ushered in can have serious detrimental effects on your physical and mental health if left unaddressed.
Don’t ignore seasonal depression. Get out, get active and be intentional about enjoying life this winter. Pay attention to your mood. Treatment can help prevent complications, especially if SAD is diagnosed and treated early. If you need an extra boost, here are some additional recommendations to help address your seasonal symptoms:
- Phototherapy (i.e., “light therapy”). When natural sunlight isn’t in abundance, you can purchase a light therapy lamp. Use it at your desk at work or at home. It’s an easy way for your body to get the “daylight” it needs.
- Vitamin D. Many of us are lacking Vitamin D, especially in the winter when the sun is out less. Sun is an excellent source of this nutrient, but when we can’t be out in the sun, Vitamin D supplements and foods like salmon, mushrooms and egg yolks can help give your body a boost.
- Psychotherapy (i.e., “talk therapy”). Talking through your symptoms and circumstances with a licensed therapist can give you the mental tools you need to cut through seasonal depression. Visit com to find support.
- Antidepressant medication. If you’ve made life adjustments and exhausted the recommendations above and have seen little improvement, you can speak to your healthcare provider about whether exploring a prescription antidepressant might be right for you.
These cold weather months feel long, but they’re short-lived. Take your symptoms seriously and make sure your seasonal depression is short-lived, too.
If depressive symptoms worsen or include thoughts of suicide, call the National Suicide Prevention Lifeline for immediate help at 1-800-273-8255.
Dr. Cara Hannemann is a Fishers resident and clinical psychologist with the Indiana Hemophilia Thrombosis Center in Indianapolis. Dr. Hannemann helps patients navigate the complex mental health issues that can coincide with their rare and chronic bleeding and blood disorders.