Exercise and seasonal affective disorder
As the days start getting shorter, many people feel changes in their mood and behavior. Overeating, oversleeping and social withdrawal many accompany the long nights and cold weather.
The National Institute of Health has been studying the Winter Blues as well as Seasonal Affective Disorder (SAD) for over 30 years.
“Winter blues is a general term, not a medical diagnosis. It’s fairly common, and it’s more mild than serious. It usually clears up on its own in a fairly short amount of time,” says Dr. Matthew Rudorfer, a mental health expert at NIH. The so-called winter blues are often linked to something specific, such as stressful holidays or reminders of absent loved ones.
“Seasonal affective disorder, though, is different. It’s a well-defined clinical diagnosis that’s related to the shortening of daylight hours,” says Rudorfer. “It interferes with daily functioning over a significant period of time.” A key feature of SAD is that it follows a regular pattern. It appears each year as the seasons change, and it goes away several months later, usually during spring and summer.
Dr. James McDeavitt, professor of physical medicine and rehab and executive vice president and dean of clinical affairs at Baylor states “With seasonal affective disorder, it is desirable to continue to exercise or maybe even increase your exercise. Relatively sustained aerobic exercise effects mood positively, but you don’t just have to run or do aerobics – you can do things like yoga, tai chi or meditation, which help with symptoms of depression.”
Regardless of clinical diagnosis, or the feeling that winter may never end, here are recommendations from the Mayo clinic to combat the winter blues:
Make your environment sunnier and brighter: Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.
Get outside. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning.
Exercise regularly. Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.
Normalize sleep patterns. Schedule reliable times to wake up and go to bed each day. Especially for fall-winter-onset , reduce or eliminate napping and oversleeping.
*If you experience symptoms of depression, seasonal or not, speak to your primary care provider and seek help. Dialing 988 across the United States will connect you to the Suicide & Crisis Hotline, providing confidential support for those in distress.
