Winter depression (or the winter blues) is a common affliction that affects individuals seasonally. Its clinical name is seasonal affective disorder (SAD) which impacts up to 5% of the population.
Individuals may experience low level symptoms of depression during the winter months that do not reach the threshold of SAD. For example, according to Dr. Philip Gehrman, at the University of Pennsylvania, “some researchers believe that the decrease in daylight hours over the winter months triggers a hibernation of sorts.” This leads to feelings of sluggishness, increased appetite, increased need for sleep, and a noticeable change in mood.
Here are some suggestions for preventing seasonal depression:
- Get some sun. Increase your daily exposure to light as much as possible. Go for a walk during the day. Plan outdoor activities. Sit next to a window when possible. Some people benefit from use of a light therapy box which emits full (or broad) spectrum light.
- Maintain your schedule and lifestyle during the winter months as much as possible.
- Eat a healthy diet. What and when you eat has a significant effect on your mood and energy. Avoid refined and processed foods which only zap your energy and can affect your mood.
- Get some sleep. A regular pattern of sleep is the most important thing to maintain. Try not to oversleep (12 or more hours), but aim for 7-8 hours of sleep each night.
- Exercise will help to elevate your mood and your energy.
- Embrace the season. Instead of avoiding the cold and snow, take advantage of all it has to offer! Take up a winter sport like ice skating, snowboarding, skiing, or even sledding! Staying active will boost your energy.
- Get social support. Rely on the power of friends, family, co-workers, and/or neighbors for a pick-me-up.
If none of these strategies work or your depression is worsening, consider consulting with a mental-health professional. It can be readily treated and with little effort can be beaten. Counseling & Psychological Services provides free and confidential counseling. You can make an appointment by calling 610-902-8561, visiting Founder’s Hall Room 95, or online at www.cabrini.edu/counseling.