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The Health Guide: Winter Depression
By Kelly (Age 17, USA)
The holidays have come and gone, and it feels like all the fun has, too. Sparkling snow, colorful woven mittens, and presents have turned to just plain ole dark dreary nights, scratchy scarves, and too much wrapping paper covered in sticky tape. By February, I feel like that wilting Christmas tree in the corner nobody bothers to dispose of yet. And so do 25 other million Americans alone suffering from SAD. This article is about to help you turn your droopy, empty, pine needles into an upright, lively tree with an abundance of shiny ornaments!
What is SAD?
Seasonal Affective Disorder, or SAD. Ironic, huh? Or more commonly, “the winter blahs.” It is most common in women (70-80%) and of course in dark, cold winter climates. Symptoms include irritability, obsessive tendencies, panic attacks, shyness, long naps, increased hunger (why weight is commonly gained in the winter and shed in the summer), and many poor nights of rest. These symptoms begin to fade anywhere from April to May. Seasonal Affective Disorder is considered a very real form of depression to the American Psychiatric Association, but it is still described by some as “just all in the head.” The chemical reaction proves differently, however. Less light creates less serotonin, a chemical that makes your day happy and helps you sleep well. SAD can range from mild, moderate, or severe. There are medical treatments, such as light therapy and medications. Most of the time, Seasonal Affective Disorder can be “cured” with just a few ideas you can carry out in your own home. The following will increase your serotonin and stimulate the brain.
Ones who have the symptoms of Seasonal Affective Disorder all year round most likely have a job in an office or at home. Make sure that you are in a brightly lit area all day long (open those curtains), or spend your breaks on-the-go.
Stimulate the senses and appetite:
It is possible to trick your mind with sights, scents, and tastes. Break into a pomegranate to find the bright red ruby jewels that await. Cut up some vivid orange slices for a light snack. Slice some yellow banana onto a piece of peanut butter toast. Blend some crisp green and red apples in a food processor with some spices for quick and easy applesauce. All of the above may sound like a 'diet'. But it's just simple changes or add-ons to your current meals that could stimulate the senses. The different textures of fruits and vegetables in your mouth makes your brain more active. Fruit is known to be a “summer” food, but make some fresh tropical berry smoothies even in the winter to perk yourself up. Top it off with a straw and an umbrella.
Also, switch your shampoo and body wash. Try more invigorating, tingling formulas to keep you alert. Ingredients like tea tree oil and peppermint oil can do this. Also, fruity scents like “grapefruit passion” or “cooling cucumber” can invigorate. At night, switch to more calming scents, such as lavender and sandalwood. Then head off to dreamland in some cozy flannel pajamas. Flip on a noise machine for some summer night cricket sounds or rain. Light noise in the background has been proven to improve the quality of your night's sleep.
When you wake up, don't give in to what your friends are wearing these days; black coats, navy scarves, mud brown boots. Wear bright burgundies, yellows, and greens. Even a change in color for clothes can perk up your mood upon sight. Paint all of your nails hot pink or brick red.
Exercise is key:
And so is sunlight. These are the top two most important things to get more of during the wintertime. Exercise is usually long gone when November hits, but it is time to start it up again. If possible, start your morning with a walk. Walks before 10AM are sunny and bright. They are also the best possible way to stimulate serotonin. Dr. Alfred Lewy a researcher of SAD at Oregon Health & Science University says the most important thing to do is get light at the right time. "The most important time to get light is in the morning," he says. Just take a walk around a couple blocks (or so), 10-15 minutes. Dawdle, even. It's not how fast you go or how rigorous your workout is at this moment. Remember, it is how much your body needs the sunshine to produce the feel-good chemicals for your brain. When you get back inside, you are guaranteed to be happier. Try blasting some loud upbeat music and dance along for a bonus 5 minute cardio workout. If it's just too nasty out, go hit the treadmill. Exercise will still give you extra energy for your day, providing a better rest at night. And according to Medicine.net, a nice run “can reduce a sweet tooth.”
Pick Me Ups:
- Cut out or lower your caffeine intake during the winter months. It puts stress on your serotonin levels.
- See if you can save up or hit your parents up for $10 to get a pedicure or manicure. Beauty schools are cheap since the students are still learning and will be performing the mani or pedi. There's a licensed cosmetologist overseeing him or her the whole time. The relaxed vibe of a salon will put your brain in a relaxed mood.
- Read through some past issues of Portrait. Nothing gives your mind a load off like reading, leaving you with a refreshed head afterward.
- Get out and volunteer. Helping someone else is very rewarding for both you and a person in need.
- Surround yourself with family and friends. Who says that is just reserved for the holidays?
- Try Yogi's “Blues Away” tea. It's specially formulated to ward off minor depression, feelings of anxiety and give you a sense of calm. See where you can pick up a box here.
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