Cleveland, Ohio - Now that the holidays are behind us, for some winter is a major downer.
The long stretch of cold, gray days can be miserable.
“Sometimes at this time of year it feels like the sky is so low that you can almost touch it,” said Francoise Adan, MD, Medical Director, Connor Integrative Health Network, at University Hospitals. “It can make us feel sluggish trudging around in boots and hats and heavy coats. Many people in Cleveland are affected by this.”
Even when March and April arrive, Mother Nature likes to tease with sporadic bright, clear days reaching the 60s and 70s, only to back hand us into reality with a plunge in temperatures and wet, sloppy snow.
There are people who literally are SAD, as in suffering from Seasonal Affective Disorder (SAD). Debilitating in a number of ways, SAD is a diagnosed disorder that requires behavior and/or medical treatment. According to the American Psychological Association, symptoms of SAD are the same as depression. Symptoms include sleep difficulty or excessive sleeping, craving and eating more starches and sweets, weight gain, and so on.
“With SAD you might have the desire to sleep all the time,” said Adan. “It impairs one’s life in terms of work and relationships and health. There are feelings of hopelessness and worthlessness, even suicidal thoughts.”
And then there are those who are just sick of winter, not necessarily depressed, and anxious for it to be gone.
“It’s easy for us to feel like that this time of year,” said Adam Borland, Psy.D., a clinical psychologist at Cleveland Clinic. “I work with a lot of patients who deal with this.”
So, what can the winter-weary do to feel upbeat instead of grousing the next few months? Here are a few tips from Adan, Borland, the American Psychological Association and Psychology Today.
Light it up: Light therapy is an effective treatment for SAD, said Adan. “It needs to be a light that generates 10,000 lux, which is 20 times stronger than indoor light, and people should be exposed to it 20 to 30 minutes daily,” she added.
Borland said he keeps a light box in his office.
“They have become very common and you can find some that are affordable” he added. “You can keep one in the background as a passive source of light. The one that I have has a timer, so you can set it for 15, 30, 45 or 60 minutes.”
Even if you don’t suffer from SAD, using light therapy during the winter can brighten your day. And when the sun is out, grab a seat by a window and soak up some rays, or go for a walk.
Eat healthy: Comfort foods needn’t be laden with calories and lots of sugar and fat, which can make you gain weight, and thus possibly become even more depressed. Look for hearty, low calorie recipes that are easy to prepare.
Keep it moving: It’s tempting to stay parked on the couch watching television all day when it’s cold and bleak, but that’s not going to lift a low mood.
“I’m going to say exercise and exercise and exercise because that is absolutely crucial,” said Adan.
Go for a walk or go ice skating. Volunteer. Just do something.
“Exercise can really mean any physical activity,” said Borland. "It doesn’t necessarily mean going to the gym. It can mean taking the stairs at work, parking farther away in a parking lot to get extra steps or taking your dog for a walk. And there are plenty of exercise videos on YouTube that you can do at home.”
If you know that you experience SAD year after year, be proactive about planning out a schedule in advance of winter to keep active and engaged with others, said Adan.
Follow a routine: “When someone is dealing with a low mood, having a healthy, daily routine is something that I think is helpful for that,” said Borland. “Try to go to bed at the same time every day, and have specific goals for the day. You should also prioritize sleep and a good diet.”
Get creative: Find a project, such as learning how to cook new dishes, painting, things that involve working with your hands, Borland said. “Sometimes people don’t realize the creative talents that they have until they try something new," he added.
Aromatherapy: Bring essential oils or candles into your space to boost your mood. Studies show that peppermint, lemon, bergamot and cinnamon increase concentration and lift spirits.
Stock up on Vitamin D supplements: Maybe, maybe not. Vitamin D is provided by the sun, but do supplements ward off feeling blue?
“There is still research to determine if there is a role with Vitamin D in depression,” said Adan. “I recommend to patients to be tested if they experience SAD and to consider Vitamin D supplements if indicated.”
Foods that are rich in Vitamin D include fatty fish such as tuna, mackerel and salmon; foods fortified with Vitamin D, such as dairy products, orange juice, soy milk and cereals; beef liver; cheese; egg yolks.
Embrace winter: “Let’s switch from winter blues to winter joy,” said Adan. “Sit by the fireplace if you have one, have a hot cup of tea and sleep under warm flannel sheets. Do indoor projects that you never have time to do.”
Seek professional help: If you continue to struggle with weather-related deep depression year after year, get help.
“I encourage patients, if they are really noticing significant symptoms, to schedule an appointment with their primary care physician to have some blood work done and vitals checked to see what might be causing these symptoms,” said Borland.
Talk therapy also can be a way of dealing with winter doldrums, he added.
Vacation someplace sunny: This depends on your budget, of course. But if you can get away, do it.
“It’s a wonderful way to break up these last few months,” said Borland.
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