Are You Battling the Winter Blues?

The holidays are over, the days are shorter and the nights are longer. The winter months can bring a sense of letdown for many. But for some, this seasonal dip goes beyond the usual post-holiday blues. Learn about different symptoms and coping strategies in this WFMY 2 Your Well-Being conversation with Benjamin Crawford, MD, with Cone Health Behavioral Health Services.

"A lot of people have winter blues," says Dr. Crawford, "As many as 10-20% of all Americans feel a little more down in the winter months than they otherwise would. But for other people, they start to feel sad--and that sticks around. They have a harder time getting back to normal." If you've been feeling down or depressed for two or more weeks, you might have Season Affective Disorder (SAD).

What is Seasonal Affective Disorder?

SAD involves more significant symptoms, including:

• Persistent low mood: Feeling down or depressed without relief.
• Difficulty functioning: Problems keeping up with work, school, and daily activities.
• Changes in sleep: Insomnia or excessive sleep.
• Loss of interest: Reduced enjoyment in previously enjoyable activities.
• Low energy levels: Feeling fatigued and sluggish.
• Social withdrawal: Isolating oneself from friends and family.
• Irritability: Increased agitation and difficulty concentrating.

Is SAD Different in Children?

Recognizing changes in a child's mental health can be less obvious than in adults. Signs to look out for are:

• Irritability and crankiness: Increased moodiness and temper tantrums.
• School difficulties: Declining grades and increased behavioral issues in class.
• Social isolation: Withdrawing from social interactions and preferring to be alone.

First Steps:

• Self-assessment: Monitor your mood and identify any recurring symptoms from the above list.
• Lifestyle changes:
  1. Exercise: Regular physical activity can boost mood and energy levels.
  2. Sleep hygiene: Establish a consistent sleep schedule and create a relaxing bedtime routine.
  3. Light therapy: Use a light therapy box to mimic natural sunlight in the morning. Speak with your provider first, especially if you have Bipolar Disorder.
  4. Reduce alcohol: Minimizing or eliminating alcohol use helps stabilize mood.
  5. Rewire thoughts: Examine negative thought patterns and replace them with neutral or positive statements instead.
  6. Consult a professional: Make a virtual or in-person appointment to receive help from a mental health professional. In some cases, medication may be prescribed to manage SAD symptoms.

Connect with Others:

"We have an epidemic of loneliness here," warns Dr. Crawford, "A lot of people go to work and then they go home. Spending time with family and friends can have serious, positive health benefits. People live longer when they spend time with others."

Not only is connection important for mental health, but studies show that it also improves cardiovascular health and neurological health. Try out different ways to form or strengthen connections, such as volunteering in your local community.

Tips for Parents:

Keep these strategies in mind to create a safe household:

• Unconditional love: Provide an accepting and supportive environment.
• Positive reinforcement: Praise and encourage positive behaviors.
• Take safety precautions: If you have firearms or weapons in the household, they need to be locked away. Store ammunition separately.
• Model healthy coping mechanisms: Practice self-care and seek your own mental health care to demonstrate healthy ways to manage stress and emotions for your children.

If you or someone you know is experiencing a mental health crisis: Reach out for help immediately. 24/7 resources include:

• For Guilford County residents, you can visit The Guilford County Behavioral Health Urgent Care Center.
• Call, text or chat the National 988 Lifeline.
• Call 911 or visit your nearest Emergency Department.