Winter Blues (Seasonal Affective Disorder)

AS THE NIGHTS GROW LONGER OUR MOODS GROW DARKER

The winter of depression

It was by no accident that we chose winter as the pivotal metaphor in the way that Metaphorical Therapy approaches the serious growing problem of depression. For some of us, the seasonal affective disorder appears to be a genuine problem. Here’s why it happens and how you might manage it better:

As one might expect, this form of depression varies somewhat according to geography. However, even in temperate regions, more than 3% of the population is affected. (In higher latitudes, like Tasmania this may rise as high as 10%.)

Scientists have revealed that darker moods are a result of the darker shorter days that disrupt our circadian rhythms. This is what causes some of us to develop symptoms of depression. While it is quite normal for most of us to have our ups and downs (and even for our downs to increase a little in winter) those suffering from Seasonal Affective Disorder experience the more intense symptoms of genuine clinical depression.

As these autumn days grow shorter, keep a look out for some of these common symptoms:

A sad mood that seems to last longer than usual.
A loss of interest in things you usually enjoy.
Disruption of sleep patterns.
Significant changes in eating or appetite.
Fatigue and general loss of energy.
Having difficulty concentrating or staying focused.

The most commonly reported symptoms of winter depression are hypersomnia, the desire to sleep more than usual, along with an increased appetite. Symptoms tend to first present in young adults and somewhat peculiarly affect three times as many women as they do men. Why, remains a mystery.

For each patient meeting the requirements for the diagnosis of seasonal affective disorder; many more fall just short of official guidelines. Instead, they are diagnosed with “subsyndromal SAD,” a milder but still burdensome condition.

By the way: There is mounting evidence of Summertime Seasonal Affective Disorder. But that is perhaps left for a brighter day.

Why does it happen?

The change in daylight disrupts our bodies’ release of melatonin, the hormone our brain releases to promote sleep. This part of our circadian rhythm; The biological clock that tells us when to sleep and when to wake up. Our biorhythms are cued by morning light. As the supply of daylight dwindles in winter, melatonin is released later. In other words, our inner alarm, conditioned over the months of summer, might be going off when our bodies are still in a state of biological night. As might be expected, things like shift work may add to this disruption of our circadian rhythms which are already out of whack, thanks to the shortening of the hours of daylight.

What can you do to avoid it?

First of all, Dr. Google is not to be trusted. Don’t be tempted to diagnose yourself. A professional diagnosis is the crucial first step toward treatment. Depression is a serious and dangerous mental health problem best to left to appropriately qualified and trained clinicians.

Once your diagnosis is confirmed one of the most common treatments for SAD that your doctor might recommend is sitting in front of a bright light. The emphasis here is on “bright”. Experts say the key is to look for a light equalling at least 10,000 lux. This is like sitting outside on a summer day in mid-December. This type of light is usually delivered by a specific type of lightbox like those recommended on the Yale School of Medicine website.

Experts recommend sitting in front of an appropriate light box for about 30 minutes. It is best to do this first thing in the morning in order to signal to the body that it’s time to wake up. This treatment can improve mood the very first day it’s used but needs to be repeated daily.

Metaphorical Therapy may help by employing key aspects of Cognitive Behavioural Therapy. Negative thinking breeds negative emotions. Metaphorical Therapy offers you structured ways to jettison redundant obsolete thinking. Concentrating on winter sports and wintertime hobbies may also be helpful. Remind yourself constantly that the situation is transient. As we say in our Winter of Depression podcast: Spring will come. Plan a summer holiday or simply look to the longer warmer days that lie ahead. If you suspect that the longer nights might be contributing to darker days, I recommend that you start by listening to Metaphorical Therapy’s Winter of Depression podcast. https://metaphoricaltherapy.com/themes/winter-of-depression/

Dr Mark Whittington.

1. Ch. B., M.P.M. FRANZCP

Consultant Psychiatrist

References:

https://medlineplus.gov/genetics/condition/seasonal-affective-disorder/#frequency

https://www.sciencedirect.com/science/article/abs/pii/016517819090116M

https://medicine.yale.edu/psychiatry/research/programs/clinical_people/winter/

https://medicine.yale.edu/psychiatry/research/programs/clinical_people/winter/obtain/

There is absolutely no doubt that bullying is unacceptable and should be stamped out. However, the culture of bullying is endemic in some organisations and it may not be realistic to prevent it as the behaviour of many people is entrenched, justified by blaming the victim or dismissing their behaviour as just being a “joke “and that the complainant is being “over sensitive”.

I have a saying that ownership is everything, that you can control yourself but not anyone else. Sadly, I think that we’ve got it the wrong way around with the goal to prevent bullying, (admirable but unrealistic) rather than equipping and teaching potential victims from school-age to adults, how to become more resilient and develop psychological, coping skills, akin to becoming a psychological Martial arts exponent.

You can’t get hurt if you don’t get hit. Learning to visualise the bully trying to attack you from the other side of the room, behind a substantial barrier or boundary has helped many of my patients cope, by maintaining a safe emotional distance, metaphorically and practically can keep an individual safe.

A best friend’s accusation that you stole $1 would be a serious attack on you and undermine your relationship as is based on trust. They are emotionally close and can hurt you because your care about their opinions, hence their place in your life must be earned. Yet if a drunkard called a policeman a “pig” and made references to their mother having an unhealthy relationship with an animal, it would bounce off their boundaries.

These are the metaphorical examples that I use to teach people the keystone principles of good mental health and how to deal with a bully and protect themselves. The catchcry is “care less about people who care less about you”. If you are “out of reach”, safe, and protected by a substantial boundary you can’t be hurt. Moreover, you could visualise the bully furiously punching the air, exhausting themselves whilst the psychological martial artist, ducks, weaves, and avoids being hit.

Being proactive, practicing self-preservation, and putting the oxygen mask on yourself first, like the mother before her baby on the plane, is the first step in developing resilience. Seeing it as your responsibility to keep yourself healthy and safe puts the ball in your court, rather than the bully on the front foot. Indeed, the victim feels powerless to stop the attacker, but realising you have got control of how you react is empowering. Just as running away from an angry dog triggers their chase and aggressive response, reacting emotionally to the bully serves as a reward and increases their bullying behaviour.

Imagining that you can place everyone in your life on a spiral – safe people in the middle and, dangerous people on the outside is an effective way to reframe your experience and feel empowered. Superimposed upon the spiral are your defensive boundaries, a simple line in the sand in the middle separating you from a partner, a picket fence from a good friend, however on the outer turns a double brick wall fortified with razor wire, can be visualised to protect you from the bully.

No man is an island and everyone needs a spare tyre of support so having people whom you trust, care for, and can share, unload and express your upset too, is a critical factor in being able to cope. As they say, a problem shared is a problem halved. If you get things “off your chest” to someone who “catches” your upset, you will feel better. This type of support is far more important than a carefully worded apology, or limp platitude, from the perpetrator who hasn’t learned his lesson, but is “playing the game “and if anything, irritated because they got caught out.

You can see that whilst most people focus on what is said, why, and the unfairness of it and try to get support and have the perpetrator/s punished if not stop it. More too often it doesn’t happen or it’s just not possible. If a situation is impossible your first step is to STOP. Stop trying to find a solution that doesn’t exist. If there isn’t a solution, there is a strategy. It may be a coping strategy such as learning the keystone principles of good mental health and becoming more resilient. Or it may be an exit strategy. Despite the fact you may be the victim and have been wronged, you’d be better advised to “jump the ship” and find another job, away from the bully and the system or individuals, unable or unwilling to stop it.

A tactical retreat is not a defeat. If bullying is repeatedly occurring in the workplace, regroup and reassess your priorities. When making major changes it is always wise to consider the path of least resistance. Sometimes the smart thing to do is stay on the ship long enough to make sensible plans rather than flinging yourself into potentially shark-infested waters. Remember the old maxim: Look before you leap. Think about the effort and hassle of finding another job. Weigh up the benefits against the costs and disadvantages when making your decision. If you then decide to stay, own your choice. If you decide to leave, imagine you are “out of there”, and that toxic scenarios are not relevant to you. After all, you are on your way out. It’s not a question of if but when you jump. If, on the other hand, you decide to stay it’s imperative you bolster your defenses and learn the subtleties of how to be a psychological martial art.

Winter Blues (Seasonal Affective Disorder)

Bully vs The Psychological Martial Artist

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