Beating the Winter Blues

Are you feeling a little down and have less energy during these cold winter months? If this happens to you, you may have the “winter blues.”

The condition runs the spectrum from slight depression in mood to amore intense depression that may affect daily activities, called seasonal affective disorder, or SAD. (The disorder can also occur in the summer, but is much more common in the winter.) Experts say it is not uncommon to have these feelings. People may feel “down,” have less energy, and have less interest in socializing and being involved in activities during the winter months. Up to 20 percent of people may be affected with a seasonal pattern to their mood, according to Emily Gentes, PhD, a psychologist at Butler Hospital’s partial hospital program. About four to six percent of people have a more severe condition of clinical depression.

Determining whether you have the winter blues or major depression depends on the symptoms and how it is affecting your daily life.
Gentes says if a person is experiencing a lot of stress and their day-to-day life is suffering due to the symptoms, then it may be a more serious issue. “If the symptoms are interfering with your ability to get through the day – you can’t make it to work and aren’t cooking meals – that’s the point to call the doctor,” Gentes said.

Symptoms of major depression, according to the NIMH website include feeling depressed every day, feeling hopeless or worthless, having low energy, difficulty concentrating, sleep problems, changes in appetite or weight or losing interest in activities you once enjoyed.
Symptoms for the winter pattern of SAD, according to NIMH, include low energy, hypersomnia (excessive daytime sleepiness & excessive time spent sleeping without feeling refreshed), overeating, craving carbohydrates and social withdrawal.

What causes the winter blues? Gentes says it’s not fully known. Some people’s bodies are sensitive to how much daylight they get. For others, it is more of a behavioral or social issue. “Winter is by its nature more isolating. It’s a time when we tend to stay home more, and do less of enjoyable activities, which could contribute to the symptoms,” Gentes said. However, there are things we can do to alleviate those winter blues. Gentes offers the following suggestions:

Tips for Fighting the Winter Blues

Get more sunlight – Gentes recommends getting outside more often throughout the day, especially first thing in the morning. Sunny days are best because the sunlight helps lift your mood.

Try a lightbox – Gentes says there is data to suggest that light boxes can be effective. Light boxes are special lights that replicate the beneficial effects of natural sunlight. You should look for a light box that provides 10,000 lux of light, she says. However, Gentes cautions that anyone considering a light box should talk to their doctor about it first because there are some risks and it may not help everybody.

Get more exercise – Taking a walk outside or going to the gym can help improve your mood. Exercise has been found to be an effective treatment for depression, says Gentes.

Eat a healthy diet – Many people tend to eat heavier foods in the winter such as stews and carbohydrates. Gentes recommends focusing on a balanced diet that includes plenty of fruits and vegetables. Don’t treat your depressed feelings with more carbs and sweets because that can contribute to feeling more fatigue and down, she says.

Get involved in a fun winter activity – Getting involved in more fun, winter activities also helps lift a person’s spirits. Gentes says that instead of sitting on the couch wishing you were at the beach, get up and build a fire, play a board game or do something else to enjoy the winter.

Talk to a therapist – Gentes says seeing a therapist can help. Folks should talk to their doctor about whether they would benefit from therapy. Cognitive behavioral therapy, especially, could help, says Gentes. A therapist can help patients engage in behaviors that will help them feel better, such as pushing yourself to go for a jog, says Gentes. A therapist can also help patients identify and challenge certain thoughts that may be making them feel worse.

If you have a case of the winter blues, try these tips, and remember that winter doesn’t last forever. “If the depression is not causing major problems in your life, your mood will probably bounce back in the spring,” Gentes said.