Winter blues not uncommon in Northern Michigan Winters
GAYLORD — People in Northern Michigan are extremely susceptible to “winter blues,” also known as seasonal affective disorder (SAD), and it can lead to serious problems if not recognized and dealt with appropriately.
“I see it all the time with the weather in Northern Michigan — it’s so gray and dark all the time,” said Jeff Katke, a licensed professional counselor with Old Town Psychological Services, 128 N. Court Ave. “It is not just winter blues or melancholy — it can lead to serious depression.”
Katke said some people may not even recognize the symptoms in themselves or others. He provided a list of some of the more common symptoms of SAD
• Irritability
• Tiredness or low energy
• Hypersensitivity to rejection
• Heavy feeling in the arms or legs
• Oversleeping
• Appetite changes — especially craving for foods high in carbohydrates
• Increased consumption of alcohol
• Weight gain
“All of those things just point out good self-care is what is needed, Katke said. “If you feel down for days at a time and can’t get motivated to do normal things, this is when you should see your doctor, especially if your sleep patterns and appetite changed or there are feelings of hopelessness, suicidal thoughts or excessive alcohol consumption.”
Katke said the specific cause of SAD is not known, and it can sometimes be difficult for a doctor or mental health provider to diagnose because other types of depression or mental health conditions can cause similar symptoms.
He said treatments for SAD may include light therapy, one of the first-line treatments, medications and psychotherapy.
“(Light therapy) generally starts working in a few days to two weeks and causes few side effects,” Katke said. “Research on light therapy is limited, but it appears to be effective for most people in relieving SAD symptoms.”
If you have bipolar disorder, you should notify your doctor, Katke said. He said is critical for the doctor to know when prescribing light therapy or an antidepressant. Both treatments can potentially trigger a manic episode.
Katke said some people may benefit from antidepressant treatment, especially if symptoms are severe.
“Keep in mind that it may take several weeks to notice full benefits from an antidepressant,” Katke said. “In addition, you may have to try different medications before you find one that works well for you and has the fewest side effects.”
Katke said psychotherapy (talk therapy) is another option. It can help identify and change negative thoughts and behaviors and teach healthy ways to cope with SAD and manage stress.
Katke had suggestions that could be used as an addition to professional treatment. They would also be beneficial for people who just have occasional and mild bouts of winter blues from too many gray days and bad weather in a row, but not to the extent it causes major problems in their life.
• Make your environment sunnier and brighter. Open blinds or add skylights. Sit close to bright windows at home or office.
• Get outside. Take a long walk or sit on a bench, even on cloudy or cold days. It helps, especially within two hours of rising.
• Exercise regularly. It helps relieve stress and anxiety and has other health benefits.
• Try mind-body therapies, such as acupuncture, yoga, meditation, guided therapy and massage therapy.
• Get enough rest and time to relax. Make healthy choices for meals and snacks and don’t turn to alcohol or illegal drugs for relief.
• Learn techniques to manage your stress better.
• Socialize, even if you don’t feel like it. Connect with people who offer support, empathy or humor to get a boost.
• If possible, take a trip to a sunny, warm location.
• If you’re getting professional help, stick to your treatment plan and take medications as directed.
Katke’s specialties in his practice are treating anxiety, depression, trauma and PTSD. He also provides treatment in anger management, behavioral issues, child or adolescent codependency, coping skills, divorce, domestic abuse, family conflict, grief, parenting, relationship issues and sexual abuse.
Katke suggests visiting www.mayoclinic.org or my.clevelandclinic.org for more details about seasonal affective disorder.
“Getting help is not shameful at all,” Katke said. “And counseling is a very useful and productive tool.”
Katke can be reached by calling (989) 930-4610 x1. Our fax is (989) 930-4682. Using e-mail, enter jwkatke@gmail.com.
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