Wouldn’t it be nice if a doctor could write a prescription to zap you out of winter’s doldrums? The kindly physician would smile encouragingly and advise: “Take two of these little pink pills before bedtime and your cheerful outlook will be back in place before breakfast tomorrow.” Well, magical pink pills may be hard to come by, but there is help for the winter blahs, and it comes in many forms.
It Has a Name
Depression that strikes at the same time each year is known as Seasonal Affective Disorder, or SAD. For most people, this downward turn in mood and energy level begins in autumn and continues through the winter months. Symptoms may include loss of interest in the activities you usually enjoy, difficulty concentrating, feelings of anxiety and/or hopelessness. You may even experience changes in appetite, an increase in sleep and a tendency to avoid social situations. According to experts at the Mayo Clinic, the causes for SAD remain a mystery. However, it is thought that your age and your body’s natural chemical makeup are involved. While the condition is diagnosed more often in women, the symptoms are found to be more severe in men. Specific factors may include:
- Biological clock disruption caused by a reduction in sunlight
- Drop in serotonin levels, triggering depression
- Melatonin imbalance characterized by seasonal mood swings and unsettled sleep patterns
Embrace Lifestyle Remedies
Small things can make a big difference. Open curtains and blinds and bring the light inside. Go out for a walk, or just sit on a park bench and kick back. Even on cloudy days, the natural light will help your mood. Physical exercise is a great way to dispel the winter blues, and you don’t have to be outdoors to reap the benefits. Scott Grafton, owner of Iron-Bound Gym in Williamsburg, Va., finds that people who are used to outdoor activities frequently seek indoor exercise during the colder months. “They come to keep their activity level up,” he says. “Maintaining your physical well-being reflects positively on your mental well-being. There’s also the social aspect of coming to the gym, which is a good thing for people who might otherwise tend to hibernate in the winter.”
Try Something New
Want to take a class? Start a new hobby? Plan a trip? There’s no time like the present for getting out of your normal routine and into something that will add spark to your life. Lift your own spirits by helping others through volunteer work with hospitals, health care organizations, or—here’s an idea—museums! Elaine Cannon, volunteer services manager at the Jamestown-Yorktown Foundation, says volunteering is a great way to learn about history and contribute to the community at the same time. Like Grafton, Cannon also points to the important social aspect. “For some, those who are single or widowed, for example, this may be the only contact they have with people outside the home. Keeping motivated is important, and volunteering can really help with that.”
Looking Forward
Above all, take good care of yourself. Eat properly, get enough rest and spend time enjoying friends and family. A word of caution, though: If the winter blues effect hangs on for days, it may be time to see a doctor—especially if you’ve experienced pronounced changes in your life, such as deepening depression. Remember that winter doesn’t last. Seasons change and it won’t be long before we’ll be reminded to “spring forward” and set our clocks ahead. Of course, an hour’s sleep will be lost in the process. But isn’t that a small price to pay to know that spring is here and we can finally leave the winter doldrums behind?
