Winter blues affect up to 20% of all Americans. Lack of sunshine, shorter days, and post-holiday letdown all contribute to sufferers feeling sad and sluggish.
Winter blues aren’t a formal medical diagnosis; they don’t interfere with our ability to go to work or school, or to interact with family and friends. We just don’t feel as happy as usual.
Scientists have known for decades how important sunshine is to physical and mental health. As sunlight enters our eyes, it stimulates the release of the neurotransmitter serotonin, responsible in part for our good mood. Vitamin D, created in our skin by the sun also enhances serotonin production. The gray days of winter not only lower both our serotonin and Vitamin D levels but they also stimulate the release of melatonin, a brain hormone that causes fatigue.
Winter blues should not be confused with Seasonal Affective Disorder (SAD). In a small percentage of people, especially those with a personal or family history of depression, seasonal symptoms become severe. Depression can lead to reclusive behavior, inability to function and suicidal thoughts. SAD can last five to six months if untreated.
Behavioral counseling, medication and the daily use of a light box (to mimic sunshine) are all effective therapies for SAD. An informative discussion of this diagnosis and treatment can be found at www.psychiatry.org.
Photo: Mary Jenkins
The winter blues, while milder than SAD, can last three to four weeks. Fortunately, there are a number of easy ways to boost your mood. You can embrace the cold weather and take a brisk walk with a friend. Get your calendar organized and stop procrastinating. Eat healthy meals and snacks for energy—fruit, nuts and dark chocolate instead of candy and chips. Consider a low-dose Vitamin D supplement (400 IU daily). Keep your sleep pattern predictable. Listen to uplifting music or watch a funny movie. Burn a scented candle. Purchase flowering plants to bring a little spring into your home. Volunteer in your community. Plan a getaway, even if brief and local. Take up an indoor hobby. Read an exciting book. Last but not least, spend less time on your cell phone.
Don’t hesitate to contact your medical provider if your symptoms persist.
Mary Jenkins is recently retired after nearly 40 years as a family practice physician in New York state.