Even with the recent fluctuations in temperature, (is it spring yet?!?), we still have a number of winter weeks left to go (thanks for the bleak forecast, Punxsutawney Phil! ) Seasonal Affective Disorder (also referred to as SAD) is a very common phenomenon that occurs for many people of all ages-even kids!-during the colder, darker months. As part of our ongoing collaboration with Geisinger, Bloomsburg Kids-with the help of Dr. Gwendolyn Alexandria Bodkin (a family medicine doctor at Geisinger Lycoming)- has a gathered lots of helpful tips, tricks, and information to keep you and your family feeling their best year-round.
According to Dr. Bodkin, “SAD is a form of depression that temporarily affects people during the winter months but tends to go away during the spring and summer months as the days begin to lengthen again. People who already have low-grade depression […] may experience a marked increase in their symptoms.” Additionally, while anyone can have it, some folks are more likely to develop SAD, including women, people who live farther from the equator where the days are shorter in winter, and those between the ages of 15 and 55. SAD symptoms range from feeling moody or grumpy, little motivation to do the things you normally enjoy, and feelings of fatigue even if you’ve slept enough. It seems the worst culprit for these negative emotions and moods comes from the lack of sunlight-and light exposure in general- as well as colder temperatures and being cooped up indoors.
Because mothers (based on age and gender) are often most susceptible to SAD, they may be experiencing this more than fathers or other caretakers. As a result, their mood and overall wellbeing has a great effect on the way children feel and behave. When moms are feeling low, kids are often quite responsive to this and react in a number of negative ways. However, there are a number of small steps you can take towards improving your own feelings of contentedness which can, in turn, positively affect the rest of your family. Dr. Bodkin recommends the following for anyone- whether you experience SAD or not- to help with mood and overall health:
- Get outside! Even when it’s cold, try to bundle up and go out, even for a short time. Take a quick walk, soak up some fresh air and sun (if there is any)- and your body and mood will thank you! If it’s just too cold or the weather is too inclement to venture out, try opening all the blinds to let in as much natural light as you can, and/or crack a window for a few minutes to let in some a clean breeze.
- ♀️Exercise. Elevating your heartrate (either inside or out) can be greatly effective in releasing endorphins- which are neurochemicals that help with mood. One tip is to try to do X amount of pushups, lunges, squats or planks throughout a day. When you have one spare minute – squeeze 10 squats in. Another tip is workout in the morning! It will help to regulate your hormones (cortisol & ghrelin) throughout the day, which effects both energy levels and food cravings.
- Eat healthy foods. Winter is the time we all crave heavier, comforting foods, and that is absolutely fine! Nevertheless, try mixing in as many fruits, veggies, whole grains, and healthy proteins as possible, which can decrease feelings of lethargy and depression.
- Keep a set sleep schedule. Whenever possible, try to get about 8 hours of sleep per night, and view early morning sunlight to keep your circadian rhythm in check (your body’s natural mechanism to leverage healthy sleep). Tip: Turn lights off/down in your house an hour or two before bed. The human eye perceives bluelight (house lights) as a signal that it is time to be awake, and keeps your cortisol levels higher than they should be for sleep.
- Consider light therapy. In the winter months, a light therapy box, which mimics sunlight, can be helpful in increasing overall mood. The key is to keep the box close to your face; just be sure not to look directly at the light!
Children, especially pre-teens and teens, can become quiet, withdrawn, and lethargic when they are experiencing feelings of depression or altered mood. If this happens with your kiddos, try encouraging your kids to engage in some of the healthy behaviors listed above- particularly movement they enjoy (dancing, running, indoor swimming, etc.) and eating healthily. You can also help them get out of their funk by doing activities they like as a family; try cooking, making a craft or something artsy, going to a movie or a play together (see our list of local high school musicals here!), or spending time with friends or relatives.
If you are interested in learning more, see or download the article below, which also includes a number of local resources including couselors and other health professionals you can contact if you need more help with yours or your family’s mental health.
Finally, here are some more online resources, including another helpful article on SAD, one that dicsusses SAD in children specifically, and an article to help parents understand SAD in a more in depth way.
Mental Health Speaker – Danville Primary School
The Students Preserving Mental Health Club (SPM) at Danville High School have come up with an amazing opportunity for their Kindergarten -12 parents. The national bestselling author and mental health speaker, Daniel Patterson, will be coming to speak to Danville Middle School & High School students on April 4th, and to the Danville School District caregivers on April 5th at 6pm at no cost to the community.
There are 130 students that participate in the SPM Club, and if that weren’t amazing enough, they are only $5K away from raising the $17K needed to bring Daniel Patterson to Danville. If you would like to help support the cause, you can purchase some SPM swag (sponsored by Triple Play), you can purchase Crest Haven whoopie pies or hoagies, or you can write a check to the club:
Megan Geise/SPM
Danville Primary School
931 Ironmen Lane
Danville, PA 17821