Managing the Winter Blues

Cooler weather is here and for some people, it is also the onset of the inevitable seasonal blues. Seasonal Affective Disorder (SAD) as it is called, is often triggered by reduced sunlight exposure that is typical of the colder, winter months. SAD is characterized by feeling more lethargic, withdrawn, sad, hopeless, eating more than usual, among other symptoms. For some people these symptoms might occur during the summer months. This is likely because during extreme heat, we tend to stay inside as we do during the colder, winter months. For some, winter brings on an added element of stress due to the holidays, the expenses, an increase in family gatherings, or an increase in feelings of loneliness. With this in mind, having a game plan for how to cope during these times is especially important. Trying to get as much sunlight exposure as possible is particularly helpful. Spend at least 15 minutes outside each day receiving some sunlight. If it’s too cold, sit by a window where the sunlight hits you. If it’s a cloudy, gloomy day, turn on some music, drink a hot tea, or call a friend. Make time for exercise as this is especially beneficial in increasing serotonin levels that may be reduced due to decreased sunlight exposure. Most importantly, manage your stress, engage in the things you enjoy, and talk to your therapist.