Great Care knows winter can be hard on the emotions, especially for caregivers with elevated responsibilities or those loved ones who may be homebound.
And there’s scientific reasons behind it.
In a recent Harvard Health blog titled, “Let the sun shine: Mind your mental health this winter,” the ups of the holidays followed by the post-winter blahs are often our bodies responding to the darker and colder days. The clinical condition is referred to as seasonal affective disorder (SAD). This common mood disorder is characterized by depression that occurs at the same time every year, diagnosed in more than 3 million people in the U.S. each year.
“We are governed by circadian rhythms, our body’s natural clock that helps regulate important functions including sleep/wake cycles and mood. These rhythms can be thrown off by the winter season,” says Harvard Health contributor Dr. Dominic Wu.
In the blog, Dr. Wu notes that the sky gets bright later in the morning, and dark earlier in the evening.
“Yet, our hectic schedules require us to keep going as if nothing has changed,” he remind su. “This shift, along with other factors – including genetics and body chemistry – may affect your mental health.”
Dr. Wu suggests maintaining wellness by exercising — 30 minutes daily can trigger the release endorphins or “happy hormones” — eating nutritious fruits and vegetables, practicing mindfulness, and maintaining social support systems.
“Keeping in touch with your family, friends, and other caring people in your life strengthens your sense of community, and provides you with a strong support system to call on when you feel down,” he says.
He also suggests meditative practices such as yoga, quiet strolls in a park, or even closing your eyes to focus on listening to your favorite song.
“Meditation has been shown to improve symptoms in people suffering from depression and anxiety, and may also help you to stay well,” Dr. Wu says. “Meditation can be as short as a 10-minute session every other day when you take the time to be mindful and check in with your body. Some people, especially those who find it difficult to quiet their minds, may find guided meditation helpful.”
Vitamin D, whether prescribed as a supplement or via light therapy, can benefit those experiencing depression in the winter months.
“We usually recommend that light therapy be used early morning when you wake up, using a fluorescent white light box of 10,000 lux without ultraviolet wavelengths (sold specifically for seasonal mood problems),” Dr. Wu says. “You should position the light 12-18 inches from yourself for approximately 30 minutes, keep your eyes open but do not look directly into the light. Many people will place it nearby as they eat breakfast or begin their daytime chores.”
Dr. Wu advises consulting a doctor before starting light therapy.
“Especially if you have preexisting conditions such as eye disease,” he says. “Possible side effects include headache, eye strain, nausea, and even agitation or sleep disturbance, although this is usually related to using the light later in the day.”
Dr. Wu also says to seek medical attention if you have these concerning signs of depression:
• Depressed mood most of the day
• Decreased interest or pleasure in activities that you used to enjoy
• Difficulty sleeping or sleeping more than usual
• Moving slower or feeling more hyperactive during the day
• Feeling tired and less energetic
• Feeling worthless or excessively guilty
• Difficulty concentrating more than usual
• Thoughts of death, suicide, or harming others
“If you notice these symptoms almost every day during the week, or have thoughts of harming yourself or others, seek medical attention right away. It is also important to reach out to the supportive people in your life. If you notice these symptoms tend to occur in the winter months, you may suffer from seasonal affective disorder, which could benefit from medical treatment,” Dr. Wu concludes.
For more information about SAD, visit the National Institute of Mental Health at https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
The professionals at Great Care are available to talk with you and your family about all of your home care needs, including respite care. Great Care is a non medical in-home care agency providing quality and affordable elder care in Fishers, IN and the surrounding areas. Call (888) 240-9101 for more information.
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