Excited about the holidays? This month’s tinsel, lights, and delicious treats will really amp up the cheer and feel-good feelings! However, holidays are only part of the winter season. Once Christmas and New Year’s (and Chrismahanukwanzakah and other celebrations!) are over, we have another two months of winter to go. And some might experience seasonal affective disorder (SAD) or even just the winter blues.
Psychiatrist Dr. Charles Barnhart says SAD is more common in parts of the world where winters are very cloudy. Symptoms are similar to other depressive disorders: tearfulness, sadness, poor sleep, decreased appetite and libido, and poor concentration and focus. Winter blues have milder symptoms, which psychiatrist Dr. Robert Olsen notes can include lowered mood or reduced mood reactivity, often with reduced energy, increased sleep, weight gain, and/or reduced interest in activity.
To keep your cheer and warmth going through even the gloomiest of winter days, we gathered three simple, doctor-recommended ways to stay positive and happy—no travel needed!
1. Exercise—really!
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Leaving your warm bed is already a challenge, and dragging yourself to the gym during the winter is an even bigger struggle—we know how difficult that is! Still, once you get your blood flowing and your heart pumping, you’ll experience a rush of endorphins. Pediatrician Dr. Anthony La Barbera says aerobic exercise, running, swimming, or biking for 60 minutes a day can be very effective for treating any depression. Staying on a regular exercise schedule includes staying on a regular sleep schedule. Psychiatrist Dr. Donald Hazlett says a major factor in combating winter blues is getting enough light during waking hours, staying physically active, and getting restful sleep.
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2. Light therapy
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When the sun’s hiding behind the winter clouds, what do you do? Find your own light source! Psychiatrist Dr. Paul Schwartz says the treatment of choice for winter depression is bright light therapy—if you have the time to devote to the therapy and can afford a light box (around $250). Dr. Schwartz says light treatment works best when administered for 30–45 minutes twice a day (in the morning upon waking up and in the evening but not too close to bedtime). If you can’t afford light therapy lamps and boxes, don’t worry—there are cheaper, still effective alternatives. Dr. Joseph Hermann, a specialist in Family Medicine, says “full spectrum” fluorescent lighting, such as grow lights for plants, can be very helpful for many people. It’s easy enough to make your own bank of lights with just a few tools, and you can always consult your nearest home improvement store for help.
3. Spend time in good company
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Too cold outside? Spending quality time with loved ones right indoors! Keep the warm, fuzzy feelings going by maximizing the time you share with friends and family. Pediatrician Dr. Helena Bentley recommends avoiding spending too much time alone, since that loneliness can fester and feed into winter depression. Instead, try to be around positive and supportive people. Dr. Donald Hazlett seconds this, saying that you should try to be socially active and avoid isolating yourself. Don’t wait until official holiday gatherings to carve out time—go for a coffee break with coworkers, take some extra time to groom your pets, do an activity with your kids, anything that involves other people.
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