Blue Monday : the most depressing day of the year…?
How are you feeling today?
Do you relate? I used to …
January was the worst time of year for me, after all the excessive drinking & eating over the Christmas period and the emotional energy needed to navigate all the social functions and celebrations, the months January through to March would stretch ahead of me like one long dark tunnel. I had to really dig deep and get through the first part of the year before things started to improve as the days got longer and Spring began to appear.
An ‘academic’ calculated that the 3rd Monday of January was indeed the ‘most depressing’ day of the year:
This, as you may have realised, is not a genuine calculation but in fact a cleverly orchestrated PR stunt by Sky Travel.
Recognising and hoping to cash in on the real need people feel for SUNSHINE and LIGHT during the long, dark and cold winter months.
I don’t think you will find anyone who wouldn’t say they are affected in some way with the changing seasons, as the nights draw in and the days get shorter, it gets harder to get out of bed in the mornings, things just seem a little less joyful and there is a danger for persistent low mood to set in and in more severe cases depression.
This is called Seasonal Affective Disorder; Beth Murphy, the Head of Information at MIND says that estimates show that around 10% of the population of Northern Europe will experience milder symptoms of the disorder while 2% will experience more severe symptoms.
Symptoms include:
Anxiety
Depression
Lack of energy for everyday tasks
Weekend Immune System
Irritability
Lack of concentration
Over Eating and Weight Gain
Alcohol or Drug Abuse
Feelings of Guilt or Worry
Sleep Problems
Reduced Libido
Social and Relationship issues
The exact causes of S.A.D are unknown but research has suggested that the drop in the levels of daylight that people are exposed to could trigger the disorder:
Circadian rhythms. Your body’s internal clock responds to changes between light and dark to regulate your sleep, mood, and appetite. The longer nights and shorter days of winter can disrupt your internal clock—leaving you feeling groggy, disoriented, and sleepy at inconvenient times. As light travels in through the Retina’s and through to the Hypothalamus, which is the part of our brain that controls mood, appetite, sex drive, sleep, temperature and activity, when the light levels drop the Hypothalamus reacts and we notice a change in our mood.
Production of melatonin. When it’s dark, your brain produces the hormone melatonin to help you sleep and then sunlight during the day triggers the brain to stop melatonin production so you feel awake and alert. During the short days and long nights of winter, however, your body may produce too much melatonin, leaving you feeling drowsy and low on energy.
Production of serotonin. The reduced sunlight of winter can lower your body’s production of serotonin, a neurotransmitter that helps to regulate mood. A deficit may lead to depression and adversely affect your sleep, appetite, memory, and sexual desire.
How to Combat symptoms of S.A.D:
Get outside in the natural daylight as much as possible. Wrap up and sit outside to drink your coffee, go for a short walk on your lunch break. It will make a difference.
Exercise regularly - cardio and weight training is recommended.
Hypnotherapy
Meditation - a daily meditation practice is a way of exercising our ‘mind’, which like our bodies, needs exercise in order to be healthy, strong and balanced.
Practicing Gratitude - Keep a daily journal of 5 things you are grateful for
Daylight lamps or a course of daylight therapy if recommended by your GP.
‘Daylight lamps’ have shown to improve symptoms of SAD but it is important you do research and purchase the right one:
Light intensity is measured in ‘lux' and to be effective, the lamp needs to emit light of at least 2,500lx.
Most light boxes on the market are now 10,000lx and the brighter the light, the shorter the amount of time you will need to sit in front of it.
Research shows that higher light intensity for a shorter time has been as effective as lower light intensity for longer periods.
You'll need to sit with your eyes open about half a metre away from a higher-lux lamp for about half an hour to an hour a day. The light intensity depends on the distance you sit from the lamp, and the manufacturer should specify the lux at given distances.
You can knit, work, watch television and so while you do so, but the light should fall on your face. There's no conclusive evidence as to the best time of day to use SAD lamps, although early morning is often recommended, will vary from person to person.
If you are struggling today or any days, please know you are not alone and there is help available. You do not need to navigate this on your own. If you would like to know more about SAD or how I may be able to help you. Please do get in touch, I am here to help.
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