Balancing out the winter blues A guide for seasonal mood difficulties What f BY NEIL MICKLEWOOD 2) Get as much light as possible during the day. Go outdoors when you can, even if the weather is overcast. Try to work near windows when you are indoors. you are prone to low moods in winter, it's really important to plan in advance to manage this. Light restriction, cold temperatures, decreased activity and a change in eating habits can negatively affect mood, and can lead to a type of clinical depression called Seasonal Affective Disorder (S.A.D.) 3) Identify and manage unhelpful thinking patterns using psychological strategies such as balanced thinking exercises (see www.cci.health.wa.gov.au Back from the bluez" on how to do). Light therapy can also help and, interestingly, your gadgets are a source of the right spectrum of light that your body needs (avoid using them at night though, or have a blue light filter activated) Clinical depression involves a consistently depressed mood, or loss of interest and enjoyment in life activities along with negative thoughts, and often sleep, appetite, and concentration difficulties Ashwayandha Alongside a diet rich in omega fatty acids, tryptophan, melatonin and vitamin D (fish, poultry, avocados, nuts, seeds, leafy greens, cheese), products like St John's wort and ashwagandha may also have a positive impact on your mood. 4) The good news is that there is a lot you can do to manage S.A.D. Try out these to see if they can help you beat the winter blues. Avoid relying on carbs and caffeine to boost your mood -they are a temporary high that come at a cost of a Have fun and reward yourself. Life gets busy, but if you have difficulties with mood symptoms, it is really important to do enjoyable things on a regular basis ww. crashing low St John's wort 5) Go zen. Mindfulness is clinically proven to reduce stress and boost mood. It doesn't have to involve formal meditation - have a look at www.psychcentral com/blog/1-minute- mindfulness-exercises for short and simple mindfulness exercises. Little things like listening to your favourite music, having a lunch date or going to a movie are all helpful in keeping your life balanced. If you can, take a holiday somewhere sunny Get moving and do it often! Whether it's a gentle walk or a hardcore gym workout, do it regularly (four or more times per week) and for long enough that your body can burn off stress hormones and boost happy hormones (around 30 minutes). Neil Micklewood is a Consultant Clinical Psychologist and Neuropsychologist specialising in integrated mind-body-environment therapies If these strategies are not helping or your symptoms are lasting longer than two weeks, contact a psychologist or your health professional to get further support. Depression responds well to treatment and the sooner you seek treatment, the faster you will see results JUNE 2019 HEALTH 2000