This is a throwback to an article I wrote in December 2010 for our local running club’s newsletter. I decided to share it with you now as reminder that if you are feeling the effects of winter (less sunlight, less time outdoors, holiday stress etc.) there are ways we can be proactive to help relieve our symptoms.
This is the time of year our moods tend to shift whether we have a full blown mood disorder or not. Seasonal Affective Disorder is very real and when fall is in full swing with winter on the horizon, daylight decreases and time spent outside becomes limited. Many people — approximately 10% of Americans — will experience this disorder. This is the article I wrote based on what I was experiencing at that time. I think it also illustrates how writing down and tracking our symptoms is extremely beneficial in understanding behavior and mood, ultimately leading to a proper diagnosis along with finding strategies for coping with these shifts in mood. See if you can relate:
It’s 4:45 am. Thirty seconds ago I was peacefully dreaming and now my head is screaming “NO!” at the blaring alarm clock. There’s no way I’m getting out of bed to run. I reset the alarm and go back to sleep. The next morning I wake up at the ungodly hour of 3:00 am and obsess over the treadmill awaiting me downstairs. There’s no way I’m getting up this early, but there’s also no chance I’m going to motivate myself to run. I once again reset the alarm. That night I slip into bed and just say screw it altogether and set the alarm for 5:30 — not going to even try to get up early this time. I already don’t feel like running. I’ve succumbed to my lack of motivation and presumed laziness which is what I beat myself up with as I roll around and try to fall asleep.
I ask myself…is it pure laziness or is there more to it than that? According to my doctor and a recent newspaper article I read, I may be among the 10% of Americans who suffer from the “winter blues” or Seasonal Affective Disorder– SAD. Here’s what NIMH has to say:
“SAD is not considered a separate disorder but is a type of depression characterized by its recurrent seasonal pattern, with symptoms lasting about 4 to 5 months per year. Therefore, the signs and symptoms of SAD include those associated with major depression, and some specific symptoms that differ for winter-pattern and summer-pattern SAD. Not every person with SAD will experience all of the symptoms listed below.
Symptoms of major depression may include:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Experiencing changes in appetite or weight
- Having problems with sleep
- Feeling sluggish or agitated
- Having low energy
- Feeling hopeless or worthless
- Having difficulty concentrating
- Having frequent thoughts of death or suicide
For winter-pattern SAD, additional specific symptoms may include:
- Oversleeping (hypersomnia)
- Overeating, particularly with a craving for carbohydrates
- Weight gain
- Social withdrawal (feeling like “hibernating”)
I think they were observing me when they wrote these guidelines. As the daylight hours shrink and my time indoors grows, I can FEEL my body and mind losing its spark and becoming sluggish. The motivation I possessed just a week ago slowly disappears and my thoughts become more negative and uninspired. Just getting myself out the door some mornings requires a herculean effort.
Throughout all of the research I’ve done, everyone seems to agree that exercise, especially in the morning, is crucial in overcoming SAD. The catch is, I know it will provide the relief I seek, but part of the problem is the overwhelming desire to stay sedentary especially during the darkness of winter. Curling up in a ball seems much more appealing.
I try to recall the days of summer when SAD doesn’t seem to exist. The long hours of sunlight that fuel the sensation that I could run forever. Taking trips to destinations simply to run on the trails in a new environment seems so long ago. Running feels so much different in the winter than in the spring and summer. And I remember having this problem all the way back to my competitive days in high school. It was torture for me to compete in indoor track, but by the beginning of April I began to feel the weight lift from my being; running and life would turn back to normal.
I often think of my running friends who boast about running 10-18 miles when it’s single digits outside. I’m sure they didn’t wake up exclaiming, “YES! It’s 8 degrees out and I can’t wait to go run for two hours!” However, I relish the feeling of accomplishment that lasts with me throughout the day after I’ve actually done it. And when you really think about it, is there anything more badass than running outside when it’s freezing cold and people look at you like you’re crazy? Once I’m outside and moving, the fresh air cleanses my mind and shifts my thinking. I can’t help but smile on those days, knowing that I conquered the lack of motivation I woke up with and hopefully that will inspire me to repeat the action tomorrow. I’ve convinced myself that every run counts and I’m one step closer to overcoming this hurdle. I remind myself to savor every run I manage to take and the feeling it gives me when I’m done.
So if you can relate to any of these symptoms, know that you are not alone. It was a relief to read about it in the paper and come to the realization that I’m not just being lazy. It’s also comforting to know that being a runner I’m already one step ahead of the game.
I once heard someone say, “ I always regret it when I don’t run, but I never regret having run.” It’s days like these I try to remember that. With every step I take I’m claiming victory over each daily battle and thanks to running I know I have it in me to beat this thing.
Looking back at this I am reminded how important it is for me to exercise in order to fight the winter blues. I struggle with this constantly especially in the winter, as many people do, when outdoor conditions downright suck. When I’ve gone a few days without fresh air or exercise I can sense my body and mind changing. Whether it’s bipolar disorder, depression or SAD, it is clear that maintaining a healthy workout regimen is extremely helpful in the prevention and management of symptoms. For me, running provides that relief. However, a brisk walk, skiing, snowshoeing etc. can be just as effective. I’ve also found that when the conditions outside are not suitable for running, just getting up and MOVING my body helps tremendously. Make a pact with a friend to join a gym if you really struggle exercising outside. (I highly recommend that you at least give it a try!) Do something that will make you sweat and raise your heart rate for at least a half an hour and you will notice your moods starting to shift. The science is overwhelmingly clear — exercise is very effective in boosting mood.
If you think you may suffer from SAD, be proactive. Get plenty of rest and exercise. If any of the above symptoms interfere with your ability to function and complete ordinary daily tasks, see a doctor. Check out the following books to dive into the science and learn how movement truly does help our moods!
