How To Beat The Winter Blues

by Kathy Lupfer-Nielsen

If the short, gray days of winter set the stage for you or loved ones to feel down, drained of energy or extra grouchy, you may suffer from depression know appropriately as SAD, Seasonal Affective Disorder. SAD can start with the shortened days in September and October and ends in April or May with the days become longer and brighter.

It is SAD when you feel better when spring arrives (in contrast to regular depression that stays all year.)  Also it’s SAD if the pattern repeats at least 2 years in a row.  And if there is no other obvious cause for low mood, such as being out of work in the winter. 

Symptoms of SAD include:  feeling more tired or having lower energy; becoming irritable; having trouble waking up in the morning and craving sweets and carbohydrates.  You might also require more sleep, typically gain weight, visit the physician more and even withdraw socially.  Time to visit your physician as this type of depression can isolate you during the winter months.

SADness happens when the winter’s late dawn and early dusk cause changes in the body’s internal biological clock, or circadian rhythm.   This affects levels of mood-altering brain chemicals, including the “feel good” chemical serotonin as well as the hormone melatonin.

When you are low on serotonin, you can feel tired, get depressed, and crave carbohydrates.  Weight gain in the winter months can be a result of eating more in an attempt as you “self-medicate” to raise your serotonin and feel better.

What can you do to feel better?  According to the American Academy of Family Physicians, three treatment approaches have been proven to be beneficial in treating SAD. 

Light therapy or trying to increase your exposure to artificial light, will give your body what it needs to stay in balance.  It is important to visit with your doctor concerning light therapy and don’t diagnosis yourself or your needs. 

Another treatment can be talk therapy with a counselor or social work.  They could help you focus on changing thoughts and behaviors that contribute to SAD.  If your symptoms should that serotonin levels are really low, your doctor may recommend that you take antidepressant drugs.  Make sure that you follow your doctor’s instructions to be safe. 

Daily exercise outdoors is one inexpensive way to treat SAD and your light starvation.  The fresh air, exposure to daylight and the endorphins you release through exercise can have a positive effect on SAD sufferers.  Try for 30 to 60 minutes per day which can have many other positive health effects.  Maybe you could join a gym for the winter months.

Practice stress management strategies like slow deep breathing or taking a mini-vacation during each day or the more stressful days.  Take time to find inner peace through prayer, journaling, reading or thinking of special memories or vacations. 

Kathy Lupfer-Nielsen is a Family Consumer Sciences Extension Agent for the Post Rock District in north central Kansas.