Step1
“Some people are more susceptible to becoming depressed during the winter months due to lack of sunlight,” said Chris DeGraff, PhD, a Carson City clinical psychologist. “This is called Seasonal Affective Disorder (SAD). Days are shorter and many people go to work in the dark and come home in the dark. They don’t get full spectrum light.”
But, there is hope.
“Here, in Nevada, we are blessed with sunlight in the winter,” DeGraff said. “Even about half an hour to 45 minutes in the sun each day will help. Full spectrum lighting is also good. You don’t need to have it throughout your home. Even a full spectrum light at your desk or work area can help.”
Studies indicate that 10 to 20% of people are affected by SAD, according to Frank Bales, Family Stress Coach for the Family Support Council of Douglas County.
Step2
What are the symptoms?
“Unusual sadness, sleeping more than usual, withdrawing from others, lethargy, fatigue, craving carbohydrates, distress, feeling negative or having feelings of hopelessness,” Bales said.
“Winter also can bring on Post Adrenalin Depression,” Bales said. “After big festivities, people may have a drop in their adrenalin levels – sometimes a steep drop. Higher adrenalin levels increase our pleasure capability. Some people fall prey to compulsive shopping during the holidays, seeking that higher adrenalin/pleasure level. But, we need to have the lower adrenalin points to appreciate the higher points. We need to have that balance.”
Step3
According to both DeGraff and Bales, daily walking is another excellent way to beat the blahs.
“Walk thirty to forty minutes a day,” Bales said.
Step4
Also, learn to say “no,” DeGraff and Bales suggested.
“A lot of people feel out of control of their time, their eating habits, and their activities,” DeGraff said. “Overeating, over drinking, not exercising, and too many holiday events that we don’t really want to go to can make us feel that we are not in control.”
“Get assertive with your time,” Bales said. “Act from a place of choice. Be proactive instead of reactive. Decide which events you really want to go to so that you’re not just going through the motions. Keep a sense of control.”
Step5
Connecting with others in a meaningful way is very helpful in lifting the spirits, according to Bales and DeGraff.
“Protect your emotional well-being by paying attention to the positives in life – generosity for others, keeping self-pity at check and offering service to others gives tremendous relief of anxiety,” Bales said.
Enthusiast 
