Beating the Winter Blues

Beating the Winter Blues By the time our newsletter arrives in your mailbox, the holidays are over and winter has arrived in full force. You are finding yourself struggling to complete even the simplest of tasks. Perhaps a case of the winter blues have hit you. Many people suffer from “Seasonal Affective Disorder” or SAD. For people with SAD, the lack of natural light in the wintertime upsets the wake-sleep cycle and the release of serotonin, the brain’s “feel-good” chemicals. As the days become shorter and colder, people with winter-induced SAD will begin to feel symptoms similar to depression. Signs of SAD include loss of energy, change in appetite, sleeping habits, irritability, and loss of interest in everyday activities. If a beloved hobby suddenly feels like work or no longer brings a sense of pleasure or accomplishment, then consider if you or someone you love has SAD. SAD can be problematic for anyone, including children, but is more common in women, seniors, and caregivers. The following tips can be helpful in beating the winter blues and can be enjoyed by everyone in the family. 1. Go outside. Even if it is cold, bundle yourself up and take a brief walk. Take your toddler in their stroller, or little ones in a wagon. Everybody’s spirits can perk up when there is a change of scenery. Natural sunlight is one of the best solutions for lessening the effects of the winter blues. Consider sitting by a window regularly between 11 a.m. and 1 p.m. when the sun is strongest as another way to include your exposure to sunlight. 2. Exercise. When the days are cold, it is difficult to be outside for long so create an indoor exercise routine. Search for an app on your smart phone called “7 Minute Workout”. There are many choices both free and paid. If you do not like the first one, try another. Use your smart phone to keep track of your activities. Health Tracker comes already installed on the iPhone and it is available as a free download on your Android. This app can keep track of your health data, activity, sleep patterns and more. Before beginning an exercise program, do consult your physician. 3. Engage in social activities. This is probably the hardest suggestion of all because families who have a child with a disability often cannot get away from the responsibilities of home. Playing cards may seem old-fashioned but it is an inexpensive activity which can be enjoyed by all ages and all abilities, especially when played in pairs. Ask your relatives, neighbors and friends if they have a favorite card game and if they can teach you how to play. Playing cards also teaches taking turns and basic etiquette. Do learn the game without the younger and/or more impatient members of the family before introducing them to the rules of the game.

Beating the Winter Blues 4. Don’t overschedule yourself or your children. It is hard to find a balance between staying active and doing too much. Is it necessary to create a Pinterest-perfect holiday or birthday party? 5. Take a closer look at your diet. Eating the right foods is a challenge for everyone all year long. Try to cut back on the extra dessert and pass on the second helping. Over-eating as well as lack of appetite are both symptoms of SAD. The symptoms of Seasonal affective disorder is very similar to typical depression and well as other health problems. If the above tips does not help alleviate your feelings of sadness, irritability, anxiety, and more, seek the care of a healthcare professional. Sometimes it is difficult to let our friend or loved one know we think their case of the “blahs” has become something more serious. Parents or caregivers of a child with a disability is especially at risk for stress overload and depression. Families Together, Inc. has an informational card written in both English and Spanish which lists the symptoms of stress. The card can be downloaded from our website here so you might be able to gently share with the person you are worried about to encourage them to seek professional care.