Shorter days, dismal weather, and the let-down from holiday festivities often cause spirits to plummet during winter months. The warmth and carefree joys of summer seem far away. If winter makes you wish you could hibernate like a grizzly bear, you’re not alone. An estimated 10 million Americans suffer a condition know as SAD – Seasonal Affective Disorder. Often termed “Winter Blues,” the depression associated with SAD strikes adults and children alike.

Causes

SAD is temporary, and not the same as clinical depression. SAD appears to result from an over-production of melatonin, a sleep-related hormone secreted by the pineal gland in the brain. The body responds to decreased light from shorter winter days by producing excess melatonin, which acts as a tranquilizer. Ordinarily, the bright light of sunrise triggers the cessation of melatonin production, but in the winter the decreased intensity of natural light fails to halt production during daylight hours.

While melatonin over-production seems to be the major cause of SAD, other factors may contribute to “winter blues:”

World Events – Bombings and shootings bring terrorism home. Suddenly, personal safety and national security are everyday issues. Wars and rumors of war increase fears and worries. Military deployment places families on opposite sides of the globe, causing separation and uncertainty.

Aging family members – Watching family members age is a difficult process. As life expectancy increases, so do problems associated with long-term care and quality of life. Remembering loved ones in younger days against the backdrop of current physical or mental incapacities casts a shadow. Additionally, memories of deceased loved ones seem more poignant when you’re already feeling down.

Magnification of existing problems – Ongoing relationship problems may seem more intense and unsolvable during winter. Sometimes, seeing the happiness of others intensifies feelings of inadequacy over current or past issues. Emotions resurface regarding issues glossed over during the holidays.

Debt – Many of us are heavily in debt. When holiday bills begin arriving in January and February, they present a depressing reality.

Combating Winter Blues

How can you offset the symptoms of “winter blues?”

Increase light 1. Expose yourself to as much bright light as you can. Go outside on sunny days and turn on as many lights as possible inside on gray days.
2. An established treatment for SAD is Bright Light Therapy, which involves looking (but not directly as this may cause eye damage) at a special broad-spectrum bright light. A one half to three hour exposure early in the morning simulates frequencies in sunlight. Acceptable light sources are available commercially.
3. Often we try to overcome low points in life in our own strength. Instead, pray, asking God to reveal a new spiritual light to you during this period of darkness. Psalm 18:28 suggests focusing on God to keep our “inner lamp” burning and Psalm 119:130 reminds us that “the unfolding of [God’s] words gives light.” Time spent with God brings enlightenment.

Lower personal goals – Decide to lower your personal goals during winter months. Look at what you hope to accomplish. Then strike through some of the requirements. If you’ve always done things a certain way, give yourself permission to simplify.

Increase Physical Activity – One of the best ways to combat depression is through physical activity. Determination is a key factor when all you want to do is curl up under an afghan and sleep. Find an accountability partner and walk the neighborhood, or hit the gym instead. Aerobic exercise increases the heart rate and releases endorphins in the brain, which leads to an increased sense of well-being. Although you may feel sluggish at first, as you exercise, you will find your mood elevation motivates you to continue.

Find a new hobby – Creativity may be just what you need to lift your mood and get your brain going. Investigate craft, music, dance, or photography classes available at hobby stores, art centers, or local colleges. Whatever you decide to pursue, let it be something that requires minimum preparation while providing maximum enjoyment.

Perform acts of service – To overcome feelings of sadness, shift your focus outward. Realize you are not the only one who is sad, depressed, or lonely. Even though you may not feel like exerting yourself, offer an act of service for an elderly or disabled person in your church or community. Service may involve driving someone to a doctor’s appointment, or simply listening and offering words of comfort and encouragement. Seeing the needs of others helps us see the blessings in our own lives.

Seek professional help – If you still feel hopeless after trying these remedies for seasonal depression, consider seeing your physician and/or a counselor. Sometimes people feel guilty when they can’t pull out of depression on their own. But, any type of depression is not something to be taken lightly and there is no shame in getting help. Chemical changes in the brain, beyond your control, may require medication. Don’t be too proud or embarrassed to follow your physician’s advice.

Now that you understand the causes and symptoms, take the necessary steps to lessen the impact of SAD and banish winter blues.