SAD and the Winter Blues

Professional Evaluations

For these people, there is hope and help available. A doctor or psychologist may recommend a physical exam to ask in-depth health questions and determine if there are physical health issues linked to the problem. Lab tests such as a CBC and a thyroid test will help determine if the body systems are functioning properly. Vitamin deficiencies, especially vitamin D, can be detected. There may also be a psychological evaluation to check for signs of depression, assess feelings and behavior patterns.

Psychotherapy, also called talk therapy, is another option to treat SAD. A type of psychotherapy known as cognitive behavioral therapy can help someone explore and learn healthy ways to cope with SAD, especially with reducing avoidant behavior and scheduling meaningful activities. It is important to identify and change negative thoughts and behaviors that may be making someone feel worse. Learning how to manage stress and focusing on healthy behaviors, such as increasing physical activity and improving your sleep patterns, can yield positive results.

Whether winter blues or SAD has impacted someone’s day-to-day living, there are productive moves that can be made and help a person feel better.

Light Therapy

Patients diagnosed with SAD can find relief with light therapy (also called phototherapy). Light therapy is one of the first line treatments for fall-onset SAD. It generally starts working in a few days to a few weeks and causes very few side effects. Research on light therapy is limited, but it appears to be effective for most people in relieving SAD symptoms.

Practice Stress Management With Movement

Learn techniques to better manage stress. For example, try relaxation techniques such as yoga, tai chi and meditation. Unmanaged stress can lead to depression, overeating or other unhealthy thoughts and behaviors. Exercise and physical activity help relieve stress and anxiety, both of which can increase SAD symptoms. Better fitness practices and feeling more fit can lighten a mood and be a confidence booster.

Get outside 

Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially spending some time outside within two hours of getting up in the morning. Make your environment sunnier and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.

Socialize

When you're feeling down, it can be hard to be social. Make an effort to connect with people you enjoy being around. They can offer support, a shoulder to cry on or shared laughter to give you a little boost. Fill evenings with family and weekend outings with friends. Schedule date nights and dine at favored restaurants. Dine with friends, and plan things to look forward to like a family movie or game night. Kick off Fridays after work with a new signature cocktail. Start a new series such as “The Diplomat” or “Landman,” or an older one like “Lincoln Lawyer” or “Suits.” So many fun and interesting cooking competition shows are available. Possibly one of these can spark or renew an interest or just serve as a diversion to enjoy alone or in the company of others.

Prioritize Sleep

Normalize good patterns and habits of sleep. Adhere to reliable times to wake up and go to bed each day. Just as little ones have a soothing nighttime routine and preparations, those same concepts can help adults. Bathing or showering, reading, listening to music, meditation — even watching a favorite comedy or show can help lull a person to calm, peaceful sleep.

Take a Trip 

If possible, take winter vacations in sunny, warm locations. The warmth and time spent in light can restore relaxed and calm feelings, bringing reminders of warmer spring and summer seasons to come. Even a weekend trip to a nearby city offers a change of scenery and pace that can be beneficial and enjoyable.

Sensory Therapy

Designing serene personal surroundings provides sensory therapy that can add warmth and comfort to our homes. Consider what can be enjoyed through the senses. Create an environment of comfort with plush pillows, bedding, throws and blankets. Allow seasonal scents to fill the air and linger as candlelight dances in the room. Play calming classical music, tunes you love or anything lyrical to enhance the mood. Simmering pots of savory soups and delicious dishes baked or created on the stovetop nourish our bodies and souls. Calming colors or a seasonal pallet provides a backdrop to these sensory comforts.

Gratitude

Last, but certainly not least, begin a gratitude journal — even if only noting one key thing each day that creates thanksgiving. As we reflect on our blessings, our eyes are opened to the many aspects in our lives worth celebrating. Soon a feeling of thankfulness will walk with us through our days. 

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.” — Melody Beattie