For Caribbean People Who Suffer With S.A.D.

I HATE WINTER.

As a born and raised island woman, I know what the sun feels like and the warmth of its kisses on my skin is heaven on earth. But yuh see dis winter ting…

Even after close to two decades of living in the U.S., I will never get used to winter. I HATE FEELING COLD.

For many people who grew up near the equator, adjusting to a new, colder climate, can be a severe shock to their overall system – mind, body and spirit.

Also known as the “winter blues” – S.A.D. or Seasonal Affective Disorder – is depression associated with late autumn and winter and thought to be caused by a lack of light. When the winter season is upon us, the days become shorter and therefore we have fewer hours of sunlight, which throws our circadian rhythm (biological clock) off-kilter. So for people like us who are acclimatized to long days of sunlight and warmth, the absence of the day’s light can intensely impact our productivity,  energy and happiness.

Mental Health Awareness Month: 12 Ways I Manage My Depression

Now there are Caribbean folks who love the winter. This post isn’t for them. They’re weird. They must be trans-regional or something. Dat eh normal!

I wrote this blog specifically for those of us who suffer through winter, every year, and find that it might not be getting better. The fact that winter blues occurs during the holiday season, is also a major contributing factor. For when the high of family gatherings fade (especially if you are not around your loved ones or if it also serves as the anniversary of a major loss or death)…real life happens!

The causes of SAD are unknown, however, research has found that many people who suffer through these cold and dark times share some of these visible biological signs:

Lethargy: Feeling sluggish, having low energy or an over dullness.

Hypersomnia: The desire to sleep more than usual. Whether it’s excessive daytime sleepiness or excessive sleep overall – mental fatigue is a major factor.

Mood Change: Some folks who are often upbeat and bright can become unmotivated, unfocused and exhibit gloominess.

Overeating: Thanksgiving and Christmas finds us over-indulging. However, our appetite changes during SAD, as we crave foods high in carbohydrates.

Weight Gain: Well….this one is obvious after overeating! 😉

Social Withdrawal: Many people become reclusive or go into “hibernation” during these times. Opting specifically not to engage in social settings until Spring (aka Memorial Weekend!)

But this SAD issue goes even deeper…

According to The National Institute of Mental Health (NIMH), there are attributes that may increase your risk of SAD, which include:

• Being female. SAD is diagnosed four times more often in women than men.
• Living far from the equator. SAD is more frequent in people who live far north or south of the equator. For example, 1 percent of those who live in Florida and 9 percent of those who live in New England or Alaska suffer from SAD.
• Family history. People with a family history of other types of depression are more likely to develop SAD than people who do not have a family history of depression.
• Having depression or bipolar disorder. The symptoms of depression may worsen with the seasons if you have one of these conditions (but SAD is diagnosed only if seasonal depressions are the most common).
• Younger Age. Younger adults have a higher risk of SAD than older adults. SAD has been reported even in children and teens.

So how does one fight SAD?

Here are my  8 Ways To Fight The Winter Blues…

1.Change your routine: Switching up your daily habits, from the times you wake to what you eat and what activities you engage in, can affect you positively.

2. Light therapy: Adjust your life to allow more natural light. Going for a walk outdoors on your break or pulling back your blinds in dark rooms can make a difference. But if that isn’t enough, consider investing in a blue light, for use only during the day.

3. Exercise: Whether cardio, yoga, running or playing a sport, exercise in any form is always recommended.

4. Vitamin D: The one in the bottle….the capsules….not….nevermind. Take your vitamins!

5. Allow yourself to be around cheerful people: Energy is transferrable. So as much as you might not want to make others feel like you do, being around happy and optimistic people (especially children) will positively impact your mood.

6. Travel to a warmer climate: Many people travel during the winter season just to escape. It could be Trinidad Carnival or the beaches of Haiti or poolside in Miami. Pick somewhere, anywhere. Just make sure it’s warm and sunny!

7. PsychoTherapy: Maybe this is more than just seasonal. Perhaps, there are other deeper factors coming into play during the winter or beginning of every new year. Talk to a professional. See a therapist.

8. Medication: Our community shuns medication for the mind but sometimes that’s what you need – especially if it’s just to get you through the season.

If you were experiencing these symptoms before and just thought it was normal life, I am here to awaken you. There’s a name for the condition you’re suffering through and there are ways to beat or manage it. Trust me….I understand. But if you experience many of these symptoms during the year, I urge you to see a professional, someone who can help you navigate these feelings and help you on a path to living your best life.

To learn more visit The National Institute of Mental Health.