NASHVILLE, Tenn — Have you missed a workout session or two because you just weren’t feeling it? Do you feel like you’ve somehow lost your spark, a.k.a. “get-up-and-go”? If that is you, and it is happening more often during the winter months, it could be a sign of Seasonal Affective Disorder (SAD).

SAD may actually be the reason for the “blahs” due to a number of compounding factors, such as shorter, colder days, routine disruptions, fewer outside social events, brain chemistry and sleep pattern changes. According to a recent article in Well Med Healthcare, Seasonal Affective Disorder (SAD) “…roughly 5% of adults in the U.S. experience seasonal affective disorder each year.”

So, how do you know if you are just “off your game,” or if you should be concerned that you might have SAD? Here are a few things to watch for: Reduced Natural Light: Your circadian rhythm, the internal “clock” throws off your sleep/wake cycles and affects your mood. Increased Melatonin Production: Your brain thinks you need more melatonin when there is less sunlight. This increase in melatonin causes drowsiness and worsens mood. Decreased Outside Activities: Less opportunities or desire to be outside for social activities may contribute to feeling isolated or less connected. Also, your skin does not produce as much Vitamin D without direct exposure to sunlight. Vitamin D deficiency reduces the production of the “feel good” neurotransmitter serotonin. Increased Cravings for Carbs: You might have low energy and increased irritability, causing you to falsely believe that carbs are the answer. Sure, fudge, chocolate and other holiday carbs may make you feel better for a short time, but will the weight gain be worth it? A Gray Cloud: You may feel like your mood will never improve, and it is difficult to stay motivated to exercise regularly or even get to work.

So, how do I combat the “blahs” or SAD, and how do I know the difference? Get Outside: Try to get outside in the morning for a minimum of 15 minutes daily. This is as simple as a brisk morning walk. As little as 15 minutes of sunlight in your eyes will help lift your mood, regulate your brain chemicals, and possibly even increase your social interactions. 

Consistent Routines: Keep going to bed and getting up at your best times. Don’t skip workouts or social interactions. Eat regular, nutritional meals, and limit intake of those tempting holiday treats! SAD Versus “Blahs” – The National Institute of Mental Health cautions that “…SAD should not be confused with “holiday blues” – feelings of sadness or anxiety brought on by stresses… associated with the holidays…” So, how do you know whether you should be concerned that you might have SAD or clinical depression? We consulted Stephanie Kreidler, APRN, PMHNP-BC, a local psychiatric nurse practitioner to get some answers. She stated “…it’s best to seek help when symptoms, like depressed mood, low energy, or loss of interest in your usual activities begin affecting your daily life. Seek immediate psychiatric help if you experience feelings of hopelessness, worthlessness, or any thoughts of self-harm.

You are not alone, and there are effective tools and supports available to help you navigate all seasons of life.”So, if shorter, colder days tend to dim your spark, you don’t have to “white knuckle” it until spring! Small shifts in your daily routines can make a real difference! And, if you need additional help, reach out to a counselor, nurse practitioner, or psychiatrist.

This article was written by Dr. Phillip Owens, LPC-MHSP-S. He is the owner and a practitioner at Living Path Counseling. 

Author: Tala Shatara