Bring back the colour: banishing the winter blues

Winter brings more with it than just chilly mornings and cravings for hot soup. Winter is also a time of year known to increase the risk of low mood, depression and anxiety with some experiencing severe symptoms associated with seasonal depression (known as Seasonal Affective Disorder [SaD]).

Although the ‘Winter Blues’ can be felt by most at times throughout the colder months, seasonal depression is more severe and often affects people year after year during winter. Seasonal Affective Disorder (SAD) is more common in women, for those who live in regions where winter daylight is greatly shortened and for people who have a close relative with SAD.

SAD presents with similar symptoms to depression except that it is experienced during some seasons and not in others. It is thought that SAD is experienced due to the reduction in exposure to sunlight during winter months, which may disrupt circadian rhythms (sleep/wake patterns and other biological rhythms) and impact on serotonin levels, which can a ect mood. If you are experiencing SAD you may:

• Feel sad, irritable or anxious

• Lose interest in things that you would normally enjoy

• Notice changes to your appetite and weight

• Sleep more but still feel tired

• Have trouble concentrating

A consultation with your GP is the best place to start if you are experiencing these symptoms.

Even though SAD is not experienced by the majority of people, for parents of children with special needs winter can bring with it additional worry and anxiety; conjuring images of illness, hauling wheelchairs or modi ed strollers through rain or snow and wrestling children into countless layers of flannelette, knitted garments or thermal leggings. Is it any wonder that staying indoors hiding under the covers seems like the preferable choice?

The good news is that there are many ways to banish the winter blues and bring back some colour to keep you going until spring.

Get Moving!

Exercise is a powerful tool to combat low mood and anxiety.

• Consider joining a gym, sporting team or starting up a walking group.

  

• Try out yoga, Pilates or meditation from the comfort of your living room.

• Keep an eye out for activities in your local area that make the most of the winter conditions. Museums, theatres, indoor play centres and libraries are great places to take the kids if the weather demands and indoor activity.

Eat and Be Merry!

• Get creative with your winter eats. Why not try out a themed dinner party and invite friends or family around to get involved? Christmas in July, Winter Wonderland or ‘Bring a Soup’ themes can bring people together and brighten up a cold or dreary evening.

• Take a trip to your local markets and stock up on seasonal produce to inspire some healthy and hearty winter meals.

Create!

• Challenge yourself to learn a new skill, whether it be drawing, painting, scrapbooking, knitting or learning a musical instrument. Adult colouring books are a popular craft item at the moment, helping to reduce stress and mental fatigue through mindful creativity.

• Join or start a craft group or book club to connect with like minded people.

Reach Out!

• Practice self-care. Seek out the opportunity to have ‘me time’ whether that be through formal or informal respite it is important to make yourself a priority.

• If the Winter Blues are getting you down reach out for support from your GP, family, friends or support services such as Beyondblue and Lifeline

Zalia Powell Social Worker (BSW Hons)