Keeping the Winter Blues at Bay

While the holidays are a time for joy and good cheer for most, for some they can be depressing and sad. Cold weather, shorter days and lack of sunlight cause dreary times that often lead to winter blues. According to research, winter blues affect nearly 14% of the Americans. It makes people feel generally out of sorts.

Even the most cheerful person can fall into a depressed mood and continue to feel depressed and sad throughout the winter. Winter blues and its severe counterpart, Seasonal Affective Disorder (SAD) is one of the most commonly occurring problems in people during the winter seasons. It has been found that winter blues affects 4 times more women than men. People living in higher latitudes or cloudy areas are more likely to suffer from winter blues.

People suffering from winter blues exhibit the following symptoms

1. Increased irritability and anxiety
2. Low energy and increased feeling of lethargy
3. Social withdrawal
4. Increased need to sleep and difficulty in waking up in the morning
5. Tendency to overeat
6. Difficulty concentrating and thinking creatively in comparison to the summer months
7. Incorrectly blaming oneself for things that go wrong
8. Difficulty performing tasks that normally seem to be easy/enjoyable

What Causes Winter Blues?

The primary cause of winter blues is the unstable levels of melatonin, a hormone produced during sleep and serotonin, a neurotransmitter responsible for mood, hunger and sleep. Due to lack of sunlight and short days, people suffer from mood change, low energy level and inability to concentrate on daily chores. 
These winter blues can change the way a person thinks and deals with everyday life, making him/her more sensitive.

What to Do for Winter Blues?

With various forms of therapy and help, 85%of the people are able to overcome their winter blues and seasonal affective disorders. There are various recommended therapies for this:

Treatment for Winter Blues

Light Bulb Therapy or Light Boxes

One of the most effective ways to get relief from winter blues is use of light boxes also known as light bulb therapy. Light boxes give high power light ranging from 2,500 to 10, 000 lux as compared to normal 250 to 500 lux. These lights are similar to the sun’s natural rays and lighten the mood of depressed people by restricting the secretion of melatonin. These boxes are to be used daily in the morning for at least 30 minutes. It takes about 2 weeks for the symptoms of winter blues and SAD to disappear.

Make your Surroundings Cheerful

To boost your spirits, decorate your house in bright, warm hues like red, orange and yellow. These colors induce enhanced feelings of warmth and happiness. Simply add decorative accessories of these colors and bring your home to life. Placing fresh flowers and plants around your home can lighten your mood.

Exercise to Lift Winter Blues

Try to get plenty of exercise, as working out helps to improve your mood and reduce stress. Exercise increases serotonin levels in the body and makes you feel active and light. Brisk walking, running, skiing and having a snowball fight are great ways to have fun and keep the blues away. If you can’t go outside, exercise indoors.

Carbohydrates Keep Winter Blues at Bay

Another way to stay happy is to eat healthy. High sugar foods only offer temporary highs. Eat natural foods like pasta, rice, fruits and fresh veggies that are full of carbohydrates as they increase the serotonin level. This will not only give you energy but also maintain your weight.

Herbal Remedies for Lifting the Gloomy Mood

Consider using herbal remedies and aromatherapy. St. John’s Wort or Chamomile can help you get a good night sleep and prevent moodiness, while aromatherapy can aid in cleansing, calming the body. Also go out for a walk in the sun or sit near a window. Increase the amount of natural sunlight in your home and keep curtains and blinds open during the day and the lights on as well.

Create a Diversion for Yourself

Don’t let the weather keep you indoors and depressed. Instead of grumbling, organize your office, clean out your closets and invite friends over for dinner. Try something new like cross-country skiing or mind-body techniques such as qi gong, t'ai chi, and yoga to lift your mood.

Drugs for Winter Blues

There are also some drugs recommended to increase the levels of serotonin. Paxil, Prozac, and Zoloft are the most effective drugs for keeping the winter blues at bay.

Although winter time can be depressing and cast a gloomy shade on everything, yet it can be overcome with proper therapies and help.