When September Ends..

How the f*ck are we 9 months deep into 2024? I’m literally still writing 2023 when I am dating anything.

It’s funny because years ago I would be wishing for time to pass so I could be a certain age or get to a certain stage of the year. Now, at the ripe old age of 26, I just want time to slow down.

I’ve taken a little hiatus from writing blogs, but plan on making them a more regular occurrence for the foreseeable. This current blog is going to look a little bit at mood changes during the winter months, and some potential options to help counteract them.

Winter is Coming

If you are anything like me your mood takes a complete nosedive when the days start to get shorter, temperatures plummet and rain is more plentiful (if that’s possible after the summer we have had in Ireland).

I don’t do too well in the cold, with freezing hands and feet at the best of times (thanks Mam for those genes). Although I probably don’t help the matter considering (like a large % of the Irish male population) I wear shorts all year round, whether I have a right to or not.

With a reduction in sunlight hours, we have less opportunity to spend time outdoors and absorb those glorious rays of vitamin D (all 12 minutes we get during Summer months).

This may also come with:

• Less opportunity to socialise with friends.

• Inability to go for your stupid little walk for your stupid little mental health.

• Less time being physical (sports/hobbies may end).

• Less motivation/desire to go to the gym, outdoors, or move your body.

• Reduced levels of Vitamin D (important!).

Winter Blues or Seasonal Affective Disorder (SAD)?

Winter Blues:

A lot of people may say they have SAD when they don’t, they might just feel a little bit lower around the winter months or holiday season. It is estimated 1-2% of individuals in the UK suffer from SAD, with up to 20% suffering from winter blues. Winter blues are less intense and can generally be self-managed.

For myself personally, I definitely feel like I get regular winter blues. I don’t have intense feelings of depression and I’m able to sustain my lifestyle. However, I do get more regular periods of low mood, increased want to sleep and less motivation.

I also find feelings of grief are stronger around this time period too, which I know many of you may relate to. Since losing my sister, Michelle, a few years ago – the lead up to Christmas comes more as a reminder of what’s missing, rather than a time of joy and excitement. Thinking about her more, and how my niece and nephew (her kids) and my mam feel around this time certainly contributes to periods of lower mood and sadness.

Grief is like the ocean: it comes in waves, ebbing and flowing. Sometimes the water is calm, and sometimes it is overwhelming. All we can do is learn to swim.

Seasonal Affective Disorder:

You may have heard this term thrown about over the years, but do you have an understanding of what it actually is?

SAD has been defined in literature as “a condition of regularly occurring depressions in winter with a remission the following spring or summer. In addition to depressed mood, the patients tend to experience increased appetite and an increased duration of sleep during the winter.” (1).

SAD is considered as ‘depression with a seasonal pattern'.

Those at higher risk of developing SAD are younger individuals and women.

SAD is a clinical diagnosis and can affect your day-to-day life for an extended period of time. If you feel like you have symptoms of SAD, it is crucial to get in contact with your general practitioner or a mental health professional.

What might we be able to do to help?

Winter Blues:

In-terms of managing wintering blues, lifestyle interventions will be key. Some tips that I find helpful:

• Try to stay in routine as much as possible.

• Make sure you’re getting a minimum 7 hours of sleep, if not more.

• Exercise and move your body everyday if possible.

• Try to get morning sunlight. If you find yourself cocooning in the evening try to join a gym or social club to get you out and give you something to look forward to.

• Supplement with Vitamin D.

• Emphasise a diet high in micronutrients (fruit and veg), high in protein, complex carbs, and healthy fats.

• Attempt to limit alcohol to 1-2 times per month (not including December).

• Make a bigger effort to nurture social connection and meet friends weekly! 

• Set some goals for yourself to keep you focused.

• Regular journaling (something I need to work on).

  

SAD:

• Light therapy

• Vitamin D supplementation

• Psychotherapy (see mental health professional)

• Pharmacotherapy (see general practitioner)

• Lifestyle management (as for Winter Blues)

At the end of the day, all you can do is your best. Some of us will struggle more than others. One day at a time.

Hopefully you got something from this.

Happy 1st of October, have a great few months!

As always, if there is any content you would like to see more of or topics you would like to see covered be sure to reach out.

References:

1. Magnusson A, Boivin D. Seasonal Affective Disorder: An Overview: REVIEW. Chronobiology International. 2003 Jan 1;20(2):189–207.