How to Fight Your Winter Blues

If you feel lethargic and blue more often during the cold winter months, you're not alone. For most North Americans and Europeans, it's a long, cold, dark season. For many, winter brings a mild case of the blues. For others, it's more intense and happens each year, and may be classified as Seasonal Affective Disorder (SAD). Here's what to do.

Difficulty: Moderate

Instructions

1. 1

   Determine the severity of the issue. SAD (see resources list below) is a form of depression that affects a person in the same season each year (usually winter) and that may cause symptoms including feeling grumpy, moody, sad, or anxious; losing interest in regular activities; craving carbohydrates such as pastas and breads; and gaining weight. If you feel that you are significantly depressed, see your doctor.

2. 2

   Also, whether for mild blues or SAD, try some self-help. Bundle up and get outside in the sunshine. While you're there, do something active. Some physicians say that just 30 minutes of exercise in the sunshine can chase the blues (even SAD) away.

3. 3

   Find something to enjoy about winter. Are you cooped up at home too often, feeling bored and tired? Try getting out a couple of evenings or days a week. Join a gym, or meet up with friends. Or take a walk around the local mall and get your heart rate up a little. Perhaps you can take up ice skating or cross country skiing.

4. 4

   Take a vacation break! If you have the time and money, fly or drive somewhere warm for a few days or a week. It may be just the treat you need to remind you that winter won't last forever.

5. 5

   Add multivitamins including Vitamin D in recommended doses to your daily regimen. Vitamin D is most often obtained through sunlight exposure, something many in the northern hemisphere get too little of during winter. Experts increasingly point to Vitamin D shortages, resulting from lack of sunlight, as leading to fatigue, depression, aches and pains, and lowered immunities.

6. 6

   Still struggling? Talk with your doctor about adding light therapy with high-intensity fluorescent lamps (usually 10,000 lux according to WebMD). The lamps are often available in lighting supply stores, as well as some health food outlets. Sit in front of the lamp for at least 30 minutes a day. You can read, work on the computer or do a project in the meantime.

Tips & Warnings

• Consult with your doctor before beginning any form of treatment.
• Be aware that more serious depression may merit talk therapy and/or medication - only your physician can advise you on these matters.

Resources

• Light Therapy Products
• Seasonal Affective Disorder - Mayo Clinic
• Vitamin D Levels Lowest in Winter

on 2/10/2010 Happens to everyone - thanks for the tips! 5 stars!

on 2/2/2010 Some article I read last week said that a week or 2 ago was the saddest day of the year. Im not sure how they calculated it but Im guessing it had something to do with the weather. Nice article to combat the blues.

on 1/23/2010 Excellent article on fighting the winter blues. 5*

on 1/17/2010 Thank you for your article. I recently was tested and my vitamin D was extremely low. I had no idea that this was the cause of my mood swings and depression. 5*

on 1/16/2010 Great tips especially for this winter! It's been a cold one!