Ways To Cope With The Winter Blues

Do you suffer from inescapable loss of interest, loss of energy, sleep disruption, feelings of worthlessness and sudden weight gain or loss, usually onset during the winter months? Then you may suffer with seasonal affective disorder.

Better known as SAD, this disorder is characterized by depression that occurs at the same time every year, often beginning during the fall and continuing on into the winter months. The following tips can help you manage the change in seasons more successfully.

1. Know the signs and symptoms.

Don’t brush off that yearly feeling as a case of the “winter blues.” It could be depression. Know the signs and symptoms of both.

Those facing major depression may experience:

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• Feeling depressed most of the day, nearly every day
• Having low energy
• Loss of interest in activities or hobbies you once enjoyed
• Sleep deprivation
• Changes in appetite or weight
• Difficulty concentrating
• Frequent thoughts of death or suicide

Those suffering from fall and winter SAD may experience:

• Irritability
• Low energy
• Oversleeping
• Appetite changes — craving for foods high in carbohydrates
• Weight gain

Those managing spring and summer SAD may experience: 

• Depression
• Insomnia
• Sudden weight loss
• Loss of appetite
• Anxiety

2. Soak up some sun.

Let there be light. Trim back bushes and trees blocking sunlight from entering through your windows. Keep blinds and curtains open during the day. Opt for bright colored walls and light-colored upholstery. Work from home? Sit by a window and take in as much daylight as possible. Even when it’s cold, try to get outdoors.

3. Take a sabbatical.

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Opt for using your (summer) vacation hours in the winter. Jet set off to a tropical location, volunteer or participate in activities that you enjoy and normally wouldn’t have time allotted, or spend a little extra quality time surrounding yourself with family and friends.

4. Get your walk on.

Don’t let Jack Frost nipping at your toes keep you from getting the exercise you need. According to Harvard Health Publications, a 2005 study found that walking fast for about 35 minutes a day five times a week or 60 minutes a day three times a week had a significant impact on mild to moderate depression symptoms. So, bundle up. Those kicks were made for walking!

5. Consult a psychologist or psychiatrist.

In the event your symptoms become severe, seek medical attention immediately. A qualified health care provider can help determine if your symptoms are related to SAD or onset by something else. Additional treatments available may include light therapy, antidepressants and stress management techniques.