Beating the winter blues

By Kelly Frances

Some of us are born to brave plunging temperatures and relish winter sports. Others struggle with seasonal affective disorder (SAD), also known as the “winter blues.”

You may have a difficult time getting out of bed, feel fatigued for most of the day, or the dreary weather may bring you down. Perhaps you experience a lack of motivation at work or while socializing. Maybe you’ve gained weight, or crave comfort foods like ramen, bread, or sweets. You may even have chronic pain that increases during the colder seasons.

All of these may be signs that you are experiencing SAD. While people often experience this mainly during the colder months, SAD can occur in the summer and spring as well though the symptoms are different. Insomnia and anxiety are hallmarks of SAD during warmer months. Most people would describe these symptoms, whether in the winter or the summer, as depression.

Dr. Yoo Youk-jin, a family medicine specialist at the Seoul National University Hospital, and Dr. Kang Do-hyun, assistant professor and psychiatrist, emphasize the importance of education and open dialogue regarding mood disorders.

Yoo claims, “Depression is stigmatized in Korean culture. People don’t want to talk about it, and consequently, it’s underdiagnosed.”

According to the two, although there is a rise in depression, especially among women and people in their 20s, only those with severe symptoms seek medical attention and get help.

They shared important insight on preventing or beating “the blues.”

“A depressed mind needs to be ‘rehabilitated,’ much in the same way we’d give special attention to an injured muscle,” says Kang. “The simple act of talking to friends and family stimulates oxytocin, the hormone associated with ‘love, intimacy and empathy’.”

Kang notes that even subtle lifestyle changes can make a large and lasting impact.

“Depressed people often overeat, especially during cold weather. Koreans love convenient carbs like ramen, but it’s a poor dietary choice and probably one of the worst meals for mood and health.”

Smarter choices include whole grains, fiber-rich starches such as sweet potatoes and legumes, and lean protein-basically, foods that are slow cooked and unprocessed are ideal.

But not all of the usual suspects are bad. Small portions of comfort foods such as dark chocolate and red wine make excellent mood boosters because they contain detoxifying flavonoids and moderate carbohydrates. And you needn’t give up your morning coffee, but substitute it for green tea after lunch.

Kang emphasizes the importance of keeping active despite the cold.

”Maintaining activity is vital, even if it’s as simple as yoga, or scheduled meditation-which is actually the perfect ‘brain exercise’”.

Listening to music is powerfully therapeutic, but there is a difference between ‘actively listening to music for health’ and passively playing the radio.

“Music is extremely good for the brain, especially when mindfully listened to. Positive, productive thought can be made into a habit.”

SAD is frequently associated with a decrease in sunlight, and as a result, a decrease in vitamin D, which is instrumental in the healthy development of bones.

“It’s important to get outside and take advantage of the sunlight available-supplements can’t beat nature, so people should try to get outside as much as they can in winter,” says Yoo.

Major depression is typically treated with a combination of therapy and psychotropic medication, but there is plenty we can do within our everyday routines to prevent the onset of the blues, and maintain vitality, rain or shine.

The writer is a freelancer from Ontario, Canada, and is currently living in Seoul, where she co-owns a Korean lifestyle website.