Seasonal blues getting to you? You're not the only one!
Summer is gone, making way for colder temperatures and shorter, greyer days, where the sun vanishes earlier and earlier. And while every season has its appeal, many of us experience seasonal blues, also known as fall and winter blues.
What causes fall and winter blues?
The seasonal blues do not simply affect people because they don't like fall or winter. There is in fact a biological reason for seasonal blues.
The main cause of this condition is the lack of natural light in fall and winter, placing our bodies and minds in a state of "hibernation". This may be due to the pineal gland in our brain. In response to the decrease in daylight in autumn and winter, this gland produces less serotonin (often called the happy hormone) and instead produces more melatonin, a hormone that makes us feel tired.
There are several habits and tips that can alleviate the symptoms, though it's important to understand what we're going through.
The difference between seasonal blues and seasonal depression
Seasonal blues and seasonal depression, called seasonal affective disorder (SAD), are often used interchangeably, but there are a few differences:
Seasonal blues: This term is generally used to describe a slight drop in spirits or a feeling of sadness during the colder months. Basically, it's a milder form of SAD. Many people experience one or more of the symptoms associated with seasonal blues, including:
- increased fatigue
- a desire to stay indoors
- a slight drop in energy
Seasonal depression or Seasonal affective disorder (SAD): SAD is a clinical form of depression that strikes repeatedly at the same time each year, usually in fall and winter. Symptoms are more severe and can include:
- deep depression
- loss of interest in usual activities
- extreme fatigue
- sleep disorders (such as hypersomnia)
- decreased appetite or changes in appetite (often increased craving for carbohydrates)
- irritability
- sadness
- reduced libido
- difficulty functioning in everyday life
- suicidal thoughts
In short, seasonal blues are a milder, temporary form of seasonal discomfort, whereas seasonal depression (SAD) is a more serious medical condition that may require professional help.
A few tips to tackle fall and winter blues
Seasonal depression is very unpleasant, but it's not a lost cause. A number of habits and tips can help!
- Let the light in. Since seasonal blues are mainly linked to the distinct lack of sunshine during colder months, it's important to expose yourself to as much light as possible! A few simple habits can make a big difference: some text
- Open your curtains when it's light outside.
- Spend time outside, even if the weather is grey.
- Light therapy: Exposure to high-intensity white light (around 10,000 lux) for 30 minutes every morning can help regulate circadian rhythms and improve mood. Bear in mind that there are certain contraindications and that you should follow the manufacturer's recommendations. Light therapy products are sold in various locations, including pharmacies. Don't hesitate to talk to a pharmacist, who can help you choose the right product for your needs.
- Replace lights in your home with natural daylight LED bulbs that emit a bright light with less blue that more closely resembles natural sunlight.
- Get movin’. Regular exercise, especially in the fall and winter for about 30 minutes a day, can boost energy levels and reduce symptoms of depression.
- Eat a balanced diet. A diet rich in nutrients, especially vitamin D, can help maintain a good chemical balance in the brain.
- Stick to a sleep routine. While it's tempting to sleep in on dark mornings, try to stick to a regular sleep schedule, which means going to bed and waking up at the same times on weekdays and weekends. Also develop a soothing bedtime ritual. This will help you sleep well and avoid sleep disorders. Note that it takes three to four weeks to get used to a new sleep routine.
- Try relaxation techniques. Meditation, yoga and massage therapy can also help reduce stress and improve mood.
- Keep in touch. Continue to see people, go out and/or keep in touch with friends and family via social networks.
- Plan activities. During the colder months, plan ahead for a few special activities you'll be looking forward to, such as a weekend getaway, a concert, a party or a day at the spa.
- Do what you love. Find activities you enjoy, take the time to have a hot drink in the morning, for example, and write down your feelings/concerns in a journal. Express yourself through art, read a good book, go to the movies, explore new hobbies, etc.
- Crank up the music. Have you noticed that cleaning is a lot more fun when you put on some music? Imagine its impact on your mood! A study has shown that listening to upbeat music significantly improves mood in both the short and long term.
- Consult a professional if you need to. Consulting a doctor, a nurse or a specialist can provide tools to better manage depressive symptoms and develop effective coping strategies.
Whether we like it or not, autumn and winter are unavoidable. Might as well be well prepared to face them and even discover the charms of these beautiful seasons!
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