Raindrops keep falling on my head

understanding seasonal affective disorder

Here in Southern California a rainy day can be a big deal, we often rush to get out the boots, light the fire in the fireplace and make hot chocolate before the clouds part. If we are lucky we can splash in a few puddles and have some soup knowing that tomorrow the sun will come out and it will be sunny 70 degrees again.

This year we are getting a real winter. I have found myself tiring of soup, and not taking every opportunity to splash in puddles (very unusual for me). Those of us who are used to the sun and warmth are at a higher risk for what is called seasonal affective disorder ironically dubbed SAD. Rainy day blues is a real thing.

For some people SAD is cyclical and follows seasonal patterns predictably. Others are triggered by the drop in serotonin caused by reduced sunlight. That is where a lot of us are at a higher risk this year. We are getting less of what keeps us going and we aren't used to it. Between the shorter days and the heavy clouds we are missing the sun not just because our tans have faded but because the sun actually has a way of (forgive me) brightening our mood. While short doses of rain in past years gave us a excuse to cuddle up with a book the prolonged impact can increase our risk for clinical depression.

Some symptoms to watch for according to the Mayo clinic:

Feeling depressed or down most of the day, nearly every day
Irritability, problems getting along with other people
Hypersensitivity to rejection
Heavy, "leaden" feeling in the arms or legs
Oversleeping
Appetite changes, especially a craving for foods high in carbohydrates
Weight gain
Feeling hopeless or worthless
Having low energy
Feeling sluggish or agitated
Having difficulty concentrating
Losing interest in activities you once enjoyed
Having problems with sleeping
Having frequent thoughts of death or suicide

We all have days we feel down but if symptoms persist for over a week especially if they impact your daily living contact your doctor or therapist as soon as possible. If you are having thoughts of suicide call 911 or the suicide hotline at 1-800-273-8255 immediately.

If you feel at risk or are just starting to recognize symptoms here are some things you can do.

Get out as much as you can, when the clouds part get out there. Filtered sun and fresh air is still great for you plus you get the increase in activity that you are missing. Its really hard to get off the couch this time of year but hibernation can cause physical as well as emotional damage.
On that note go to the gym, we are less active in cold weather this is why it is that much more important to be extra diligent about out exercise regimen.
Get your fruits and veggies. This is grilled cheese, pasta and hot chocolate weather. It is easy to over consume and add to the sluggishness we are already feeling. Be conscious of integrating healthy foods into your daily diet.
Drink water. Again we are more likely to sip some tea than chug down some water but our bodies still need water and we are at risk of becoming dehydrated.
Get social. Depression and rainy days can make it easier to isolate, especially in So Cal where damp pavement can warrant a storm watch. Socialization is important, schedule times with friends, force yourself to get out there.
Sun lamps or tanning. Artificial sun has been indicated to help improve mood in those suffering from seasonal depression.
Seek help, finding someone to talk with to help you journey through this season can be invaluable. If this is something you know you are ready for I'd love you talk with you to help you take that step, you can contact me here.

In closing, we potentially have a few months ahead. If you are aware and intentional about your choices you will be able to enjoy the fact that our planet is getting what it needs. You have the power to make you the best you possible because :

...The blues they send to meet (you)
Won't defeat (you), it won't be long
Till happiness Steps up to greet (you)