Tips To Avoid The Winter Blues

By Kerry Rollins

The end of the holiday hustle and bustle can mark the beginning of a long dreary winter for some. The short days and cold temperatures contribute to a seasonal shift in mood commonly known as the ”winter blues.”  While approximately 20% of adults experience some symptoms of seasonal mood shifts, about 5% will suffer from a more serious condition known as Seasonal Affective Disorder (SAD). 

SAD involves a cyclical pattern of depression that occurs during the same season every year.  People with SAD commonly experience symptoms of depression that begin in the fall and worsen throughout the winter.  However, people can also present with an opposite pattern in which slightly different symptoms of depression present in the spring and early summer months. 

Symptoms of Fall/Winter onset SAD may include fatigue, increased appetite, weight gain, feelings of hopelessness, anxiety, loss of interest in previously enjoyed activities and social withdrawal.

Symptoms of Spring/Summer onset SAD  may include decreased appetite, increased energy, decreased sleep, weight loss, irritability and anxiety.

Some people with bipolar spectrum disorders will experience a reverse pattern of SAD in which symptoms of elevated mood, increased energy, increased sex drive, increased social activity and overly optimistic mood occur in the spring and early summer months. This elevated mood state is also known as “hypomania”, a milder form of mania.

It is believed that one cause of SAD may involve the seasonal increase and decrease of natural sunlight.  Seasonal shifts and changes in amount of daylight appear to impact one’s serotonin and melatonin levels, disrupting the natural circadian rhythms and sleep/wake cycle.  This may explain the greater prevalence of depression in geographical areas further away from the equator.  Research supporting the effectiveness of “light therapy” in decreasing symptoms of SAD also bolters this theory.

Light therapy involves a prescribed amount of daily exposure to natural or intense artificial light to address mood symptoms.  Portable “light boxes” that provide balanced spectrum fluorescent lights, mimicking natural sunlight can be purchased. Because we absorb light through the retina of the eye, one sits in front of the light for a short period of time each day.  During the winter months, the light therapy can improve one’s mood and energy levels. Although the risks and side effects of light therapy is minimal to none, one should still discuss the risks and benefits of light therapy with their treatment provider. Other treatments for SAD include psychotherapy and medication.    

What can you do to help prevent seasonal related mood shifts?

1)  Maintain a regular sleep wake schedule –  Try to go to bed and wake up at the same time every day.  To facilitate a smooth transition to sleep, keep TV and other electronics off or better yet, out of the bedroom.  Learn relaxation and visualization techniques to use before bed.  Avoid caffeine after noontime. 

2)  Spend as much time outdoors as possible –  Because we absorb light through our eyes, even taking 10 minutes in middle of the day to enjoy the sun can be helpful.  

3)  Lights, Lights, Lights - Turn lights on and keep your home and office illuminated.  Some people find increased indoor illumination helpful.  Light boxes or specialized indoor lights that mimic natural sunlight can be purchased.  

4)  Exercise regularly -  Add daily physical exercise to your routine.  Exercise can increase the “feel good chemicals” in your brain. If you can exercise outdoors and take advantage of the sunlight, even better.  Thirty to sixty minutes of cardiovascular exercise is ideal. However, any amount of increased activity can be helpful.

5)  Good nutrition – Avoid processed, sugary and fatty foods.  Eat foods that look as natural to its’ original form as possible. 

6)  Reduce stress -  Prioritize and remove unnecessary stressors.  Manage your time efficiently and don’t over-commit.

7)  Avoid alcohol and non-prescription drugs.  Alcohol is a depressant and even small amounts  can trigger  shifts in mood that persist long after consumption.