Feeling SAD?Then beat the winter blues

FEELING a little SAD? Well, it could be the winter blues!
With winter well and truly with us, Swinburne University lecturer and clinical psychologist Dr Greg Murray says many people begin to experience changes in their sleep patterns, energy levels and mood.
Seasonal Affective Disorder (SAD) is recognised as a type of recurrent depression, the extreme form of a common pattern of lowered mood and energy in winter.
Dr Murray has come up with some beat the winter blues remedies, including socialising, exercise and a daily dose of outdoor light.
“While winter SAD is most common in the northern hemisphere and appears to be rare in temperate Australia, research has shown that perhaps one in 300 of the Australian adult population experiences SAD-like symptoms,” said Dr Murray.
“There is a trend for Australians to report lowered mood and energy levels in winter compared to the warmer months.
“It is commonly thought that decreased light levels in winter cause SAD and the milder winter blues, but there are many ways to ease the symptoms,” he said.
His tips for beating the winter blues include:
• Ensure you get at least one hour of outdoor light each day, preferably in the morning.
• Make an effort to keep up your social life. A decrease in social activities during winter can have an impact on a person’s mood and energy levels. A winter solstice dinner party is a great idea for those of us who are very seasonal.
• Exercise! Make sure you keep well and active by continuing activities such as exercise. While more difficult to undertake in winter, it can help lift depressive symptoms. Perhaps a gym membership is worth considering in the colder months.
• The winter reality of increased need for sleep, and the presence of colds and flu mean we may not be as productive as we are in the warmer months. For some people, acceptance of this natural rhythm is an important part of winter well-being.
Dr Murray said although for most people the mood and energy changes in winter can be addressed by the above simple strategies, it is important to remember that depression in winter can be a serious problem that may need professional attention.
“Full-blown SAD responds to light treatment – which involves sitting in front of a portable light box for about an hour each day – as well as more standard depression treatments such as cognitive behavioural therapy and anti-depressant medication.”