Winter Blues Can Be Beaten

Apologies to T.S. Eliot who said April is the cruelest month, but we think it’s February. The days are too short and the nights are too long. Cold, dreary weather keeps people inside.
For many, the lack of sunlight contributes to seasonal affective disorder (SAD), depression that grips most strongly in the dead of winter. It can creep up, almost unnoticed, until the person realizes that life has lost its luster.
Symptoms to be especially alert for at this time of year include: feeling pessimistic or gloomy for weeks at a time, low energy, difficulty concentrating, sleeping problems, loss of sex drive, carbohydrate cravings and lack of interest in socializing.
Feelings of hopelessness and helplessness are red flags. Thoughts of suicide deserve immediate professional attention.
If you cannot afford to spend February in Hawaii, what else can you do to cope with SAD? There are actually a number of strategies to beat back the winter doldrums.
Exercise is crucial. Spending half an hour outside walking vigorously during the middle of the day can be especially helpful. Even when it is overcast, the ultraviolet light that filters through the clouds is enough to help brighten the mood. Swimming, cycling or cross-country skiing can all help conquer the blues. Studies have shown that exercise can be almost as effective as antidepressant medication for some people.
For those who cannot make it outside because the weather is too awful or their schedules don’t permit, a light box can provide ultraviolet exposure. These artificial rays mimic the sun and reset the body’s hormonal balance. They can ease depression for those who are vulnerable to SAD.
Light boxes are available online from reputable manufacturers such as Apollo (www.apollolight.com) , Enviro Med (www.bio-light.com) and Northern Light Technologies (www.northernlight-tech.com). You may also want to check a distributor, Amjo Corp (www.sadlight.com).
A light box won’t supply vitamin D, however. This crucial nutrient is essential not only for strong bones, but also for emotional wellbeing. In northern areas like New England, a third or more of the population may be vitamin D deficient by the end of the winter.
For those who get no sun, pills that supply about 1000 IU of vitamin D are advisable. Other supplements may also be helpful in fighting SAD.
Adding fish oil has been shown to help those who do not respond adequately to ordinary antidepressants. SAMe can also be useful in boosting the effectiveness of an antidepressant like Paxil or Prozac.
Although such drugs can be lifesavers for some, others may not be able to tolerate side effects such as insomnia, anxiety or sexual dysfunction.
For those with mild to moderate depression, St. John’s wort in a standardized extract may help. It should not be combined with antidepressant drugs,
however, and may interact with many other medications.
Counseling is also crucial for depression. Not only can it offer psychological support, it is important for anyone who is seriously depressed to be in touch with a professional who can evaluate progress and recommend further treatment.
There may be several more months of winter. But with appropriate therapy, no one should have to suffer winter blues till spring.