Beat the Winter Blues

Beat Winter Blues

Cold and dark winters, in combination with stress-inducing holidays, have long been blamed for depressed moods from November to March. But the winter and holiday blues can slip into something more serious, like depression or seasonal affective disorder. In order to successfully deal with either, it's important to understand the difference between fleeting melancholy and more severe unhappiness -- and to know which coping mechanisms are most effective.

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Positive Attitude

Maintaining an optimistic outlook during trying times is no easy feat. But Melin says a positive attitude can be instrumental in warding off feelings of helplessness and frustration. This can be particularly hard for those who have been affected by layoffs--all that extra spare time can be a person's worst enemy. But Melin recommends taking a proactive approach to financial problems and surrounding one's self with supportive friends and family.


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A Balanced Diet

There's no scientific evidence linking a balanced diet with improved mental health, but Dr. Gabrielle Melin, a psychiatrist at the Mayo Clinic, says that nutrition is important to maintaining overall health. During the winter it can be hard to avoid sugar, refined carbohydrates and caffeine, but a diet high in these substances can interfere with normal sleeping patterns and your body's metabolism. In turn, this can exacerbate feelings of irritability and anxiety. For more recommendations on food intake, visit mypyramid.gov.


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Exercise

Melin says that exercise releases the body's natural anti-depression drug: endorphins. These molecules attach to special receptors in the brain and spinal cord to stop pain messages, and act as natural mood enhancers. Still, endorphins aren't triggered until you reach a threshold of intense physical activity, and a doctor can help you determine when this happens on a case-by-case basis. Aside from the natural rush, exercise can reinforce feelings of self-efficacy and self-esteem.


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Regular Sleeping Patterns

Wintertime can wreak havoc on your sleeping cycle. Dwindling hours of light, which reach a peak at the winter solstice on Dec. 21, can alter the body's circadian rhythm. Disrupted sleep patterns can lead to irritability and anxiety, which is why it's important to maintain a regular sleep schedule if possible. You might sleep more during the winter, but it's best to do so on a predictable cycle.


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Light Therapy

Light therapy, which has been shown to alleviate the symptoms of depression, is an alternative for those struggling with seasonal affective disorder. Dr. Michael Terman, a professor at Columbia University and an expert on light therapy, says that mild symptoms can be self-treated--but patients with severe symptoms should consult a physician. The Center for Environmental Therapeutics, where Terman is president, also offers guidelines on the use of light therapy boxes, which are not approved by the Food and Drug Administration.


Socialize

Scientific research has shown that socializing can improve mental cognition. But a recent 20-year study went further and demonstrated that social networks can have a profound impact on your happiness. In that study, more than 4,700 people were tracked over two decades, and researchers found that social interactions with both cheerful friends and strangers influenced the subject's chances of happiness considerably.


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Antidepressants

There are antidepressant medications that have been shown to alleviate symptoms of seasonal affective disorder. Still, Terman says these should not be the first resort for most patients. Consult a physician about which approaches might work best for you, and whether antidepressants might be effective in concert with other treatments.


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Therapy

If the winter or holiday blues have escalated to the point where you feel overwhelmed or stuck, Melin suggests therapy. "People can learn coping skills, which are not intuitive or obvious," she says. A therapist can help you deal with feelings that arise as the seasons change. This can be particularly helpful for those dealing with financial stresses or emotions brought on by the pressures of making the holiday season perfect for loved ones.


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