“It happens every year. Just as others are gearing up for the holidays, I start to feel this gloom and heaviness that won't let up. The winter looms ahead like a dark tunnel, with spring at the other end.”
Myra is describing the “winter blues,” a phenomenon that affects about 15 per cent of Americans each year. The more extreme form of seasonal depression, “Seasonal Affective Disorder” or SAD, affects another 5 per cent of the U.S. population. With one in five Americans coping with seasonal mood shifts during the winter months (with a higher incidence in the northern states), winter blues has a widespread impact on people's well-being and emotional balance.
Myra's symptoms are typical. “I spend six months of the year wanting to ‘hibernate.' I sleep more, eat more, have less energy, want to withdraw from friends and just try to wait it out. Once the days
get longer and the weather turns warmer, I go back to being my real self' . . . a pretty upbeat person.”
While research continues to reveal more about causes, prevention and treatment, current findings point to light deprivation as the major trigger of winter blues. Shorter days and less sunlight seem to affect the body's “internal clock” and cause problems for susceptible individuals. While light therapy (30-60 minutes of daily exposure to a therapeutic “light box”), medication, counseling, or a combination of these are the usual prescription for those diagnosed with SAD, there are several strategies that may alleviate the milder form of winter blues (see box).
If these steps aren't effective, or if your depression persists and interferes with your everyday activities, don't hesitate to seek the advice of a mental health professional to determine if you have the winter blues or SAD, which may require treatment with light therapy or other options. Your EAP can help you assess your situation and connect you with the appropriate resources.
Steps to Beat the Blues
Increase your exposure to sunlight. If possible, spend some time outdoors in daylight hours during the winter. Let as much sunlight as possible into your work space and home.
Exercise regularly. Exercise has been proven to increase natural mood-elevating chemicals. If outdoor walks or runs aren't feasible, try mall-walking, a health club or home exercise equipment.
Socialize more. Even if you're “not in the mood,” getting out, being with others and doing something you enjoy will help counteract your depression.
Eat nutritiously. Try smaller, more frequent meals and avoid sugar to prevent food cravings.
Regulate your sleep patterns. Try to go to bed and wake up at the same time each day.
Call your EAP at (414) 257-2124 or 1-800-236-3231.
The
winter blues
