SAD: battling winter blues

  • Published
  • By Staff Sgt. Jason McCasland
  • 2nd Bomb Wing Public Affairs
BARKSDALE AIR FORCE BASE, La. --  For many, daylight savings means shorter days during winter months, but for others it begins their entrance into their mental fortress of solitude.

According to the 2nd Medical Group, almost five percent of the population suffers from seasonal affective disorder more commonly known as "the winter blues." Winter, with shorter days and cold climates, often limit people from their normal activities, which can lead into depression, anxiety, light sensitivity and even weight gain.

"Winter Blues, or SAD, often happens because people start becoming more solitary," said Suzi Weeks, 2nd Medical Operation Squadron behavioral health nurse. "With the colder weather people tend to stay indoors and start sleeping and eating more, become less active and even less sociable. These can lead to anxiety, weight gain, loneliness, sadness and even depression. Women are two to three times more likely to get SAD."

Another reason many people begin to feel the weight of winter blues is simply due to the loss of natural light and the upsetting of the body's natural rhythm.

According to the National Sleep Foundation, waking during the day when it is light and sleeping at night when it is dark is a natural part of human life, and during winter or shift work, loss of this light can affect the body and mind.

"The loss of natural light can often begin a person's decent into winter blues," said 1st Lt. Sadie Denocourt, 2nd MDG, psychiatric nurse practitioner. "Loss of light can deplete melatonin levels in the body, which can lead them to feeling tired and slow. Taking vitamin D or melatonin can often help with winter blues. Before taking supplements, its good practice to talk with your doctor."

Though it may take time to feel the effects of the winter blues, there are warning signs.

"It is important to notice some of the signs of SAD," said Denocourt. "Some signs include sleeping and eating more or less than normal, and being less active than normal. Any of these things could lead into depression."

Even though it may seem to some as if their own body has teamed up with old man winter to force them into hibernation, there are ways to beat the blues.

According to the BHOP staff, SAD sufferers can help to avoid the blues by doing the following:

· Increasing exposure daily to natural light as much as possible.
· Taking walks outside to gain access to sunlight.
· Open blinds or sit next to south facing windows to increase sunlight exposure.
· Staying active by exercising and socializing.
· Eatting complex carbohydrates instead of foods high in sugar.
· Receiving social support by talking to family, friends, mentors, co-workers and neighbors.
· Embracing the season by taking up a winter sport like ice skating, snowboarding, snow-ball fights, anything that can get you out of the house.
· Changing light bulbs with full broad spectrum bulbs. Even setting a timer on a lamp to come on the morning can help fight the winter morning sleepiness.
For serious blues there are other options that are available.

"If self-help techniques aren't effective, consider consulting [BHOP], your primary care manager, or a mental health professional," said Weeks. "Winter Blues can be treated with counseling or medications."

For more information on how to combat the winter blues, contact any of the following offices:

· BHOP or your PCM at 456-6555
· 2nd Medical Group Mental Health at 456-6600
· Chaplain at 456-2111
· Military One Source at 1-800-342-9647.