Weathering the winter blues: Habits to mend your mood

by Erin Roush
Director of Wellness Services

Sunlight reflects off white crystals of snow. Barren trees are set against a blue-sky backdrop. This pristine wintery scene beckons me to an outdoor daydream. I imagine walking atop the crunchy snow in short sleeves, letting the sun drench me with its life-giving rays. As the tea pot whistles on the stove, I am snapped back to reality. It’s cold outside, really cold. That’s why I am sitting in my kitchen dressed in layers of cotton and wool and brewing a pot of tea. My fingers are frigid as they type these words and I look forward to the comfort of wrapping them around a steamy mug. I know I must will myself to bundle up and accept the sun’s invitation, for winter days like this are few and far between north of the equator. I am especially aware this time of year that getting fresh air, exercise and natural light has tremendous therapeutic value. Having suffered from the winter blues in years past, I am taking such measures to remain in a place of contentment until spring brings its warmth and promise of rebirth.

February may only be 28 days long, but that can seem like an insurmountable length of time for the estimated twenty-five million Americans experiencing the winter blues. A step down from the cyclical depression known as SAD (seasonal affective disorder) which affects about ten million, the winter blues may cause otherwise happy and fulfilled individuals like myself to feel inexplicably moody, tired and cranky. Those who revel in the winter season delight in ice skating, skiing, sledding and snowball fights. But for those who suffer from any degree of seasonal depression, February brings four more weeks of short days, long nights, dreary skies and temperatures that keep us indoors.

Inhabitants of the northern hemisphere, primarily females, who have a family history of any type of depression, are more susceptible to the downward spiral of despair that sets in when daylight hours shorten. (The risk factors listed to the right are taken from the DSM-IV, the manual used by psychologists and mental health counselors to diagnose emotional and mental issues). While simply existing in a season with so many dark, cloudy days—especially true in regions like the Midwest, the Northwest and the Northeast—is enough to bring down a person’s mood from a purely emotional perspective, there are very real, physical reasons why so many suffer from the winter blues each year. Melatonin is the hormone produced in our brain by the pineal gland, the endocrine organ most sensitive to light. When winter’s darkness descends, melatonin levels rise, resetting our body’s internal clock and making us feel tired and sleepy both earlier in the evening and later in the morning.

It is no small coincidence that the winter blues occur when the days are darker and sunlight is scarce. Sunlight is crucial to human wellbeing, and our moods and physical health suffer when we do not get enough exposure. More specifically, our serotonin levels (the hormone responsible for elevated mood) may decrease significantly when melatonin increases. Further compounding the problem is a lack of adequate vitamin D. In one of his many reports on the importance of vitamin D for optimal health, Dr. Joseph Mercola expounded on this truth. “Interestingly, vitamin D, which requires sun exposure to be produced in your body, is linked to higher levels of serotonin, and it has been suggested that getting plenty of sunlight over the summer helps your body to maintain higher vitamin D levels in the winter, and therefore higher levels of serotonin as well. Unfortunately, most of us do not get enough sunlight [even] during the summer, due in part to the large amounts of time we now spend indoors and partly to the fact that the public has been scared unnecessarily into avoiding the sun.” Long story short, we end up with a melatonin surplus and a serotonin deficiency.

Hibernation, triggered by the brain’s response to this decrease in serotonin and increase in melatonin, is nature’s gift to many mammals. Though we are mammals, humans do not hibernate. However, those of us who are more deeply impacted by this shift in serotonin/melatonin balance than others feel called to a hibernation of sorts.

Short of flying south for the winter, what can be done to avoid the downward spiral of despair? The holidays are long over, we are one month into the new year, and yet spring is still a long way off. What does this season have to offer me? How can I learn from this cold dark time? I think the key is in looking at it differently. Rather than being afraid of my desire to sleep longer, what if I choose to be grateful for the opportunity to rest? Instead of feeling cooped up by the cold, why not use these days to start a project I’ve been putting off, or read that novel collecting dust on the bookshelves? I truly believe that the best way to remain in a joyful place is to be fully present. Present in the moment. This moment is what I have and soon it will be gone. Why waste it on fear, sadness, remorse, guilt, doubt?

I do not by any means wish to minimize the threat of depression, whether cyclical or chronic. I am cognizant of the fact that SAD is a serious cyclical depression, and people with SAD feel depressed and fatigued to the point that their relationships and work life are beginning to suffer. I believe I have teetered on the edge of experiencing SAD firsthand. I remember crying to a friend last February, through inexplicable tears asking “What is wrong with me?” I couldn’t shake it, the feeling of not liking my life. I just knew I wanted to be happy again. Armed with an arsenal of supplements, the collective guidance of my naturopathic network, and the loving support of my dear family, I decided to change my mind. I clearly remember the day I kicked the winter blues out the door by rearranging my bedroom and hanging pictures of myself smiling with my husband on the walls throughout our home. It was an in my face reminder that I am a happy person, I know love, and I like my life.

If you too have been battling the winter blues, I offer you the following tips for finding enjoyment in this hibernation season. The following are lifestyle choices I have implemented for my own struggle with cyclical depression, and I welcome any feedback on things that have worked for you or someone you love.

Full-spectrum lighting: At home or in your place of work, using full-spectrum light bulbs is one of the simplest, most affordable ways to successfully alleviate symptoms associated with seasonal affective disorder, fatigue, insomnia and even immune disorders. I use them in the lamps in my office.

Exercise: Exercise is a natural mood booster, increasing endorphin production. It has been found to work better than antidepressant drugs to alleviate depressive symptoms. Exercise works best when it is something you look forward to, so choose something that fits your personality and fitness level.

Don’t self-medicate: Avoid the pitfalls of self-medicating with alcohol, drugs, or overeating as these dangerous measures set us up for a lifetime of substance addiction and compromised health. If you find your cravings are too strong to resist, consider addressing any underlying emotional challenges that might be blocking your progress.

Follow your natural inclination to sleep: If you feel tired when the sun sets, listen to your body—it’s telling you to rest. Avoid the guilt-driven idea that we must be productive, keeping us up much later than our bodies would like. Staying up six or more hours after the sun sets tends to impair the adrenal glands and the immune system, but a good night’s sleep can do wonders for your mood and will help you feel ready to embrace the new day.

Change your routine and/or your environment: Sometimes making small changes in your life is an excellent way to pull yourself out of a funk, like the day I hung the pictures in my house.

If you experience the following symptoms during the winter months only you may also be suffering from the winter blues.

• Bored and restless
• Irritable or tense
• Craving sweets
• Eating more than normal
• Feeling cooped up
• Lethargic
• Sad or down
• Fatigued or feeling “stir-crazy”
• Sleeping more than normal
• Grumpy
• Moody
• Losing interest in sex
• Having trouble concentrating

The following ideas offered by Dr. Mercola and echoed by Freshlife Wellness Coaches, are very simple, but they can make a big difference in your day and your mood.

• Add some new decorations in your home
• Indulge in aromatherapy oils
• Treat yourself to a massage or warm bath
• Prepare a special meal for your family or significant other
• Listen to a favorite music or relaxation CD
• Journal to reflect on your emotions or day’s events
• Pamper yourself with a day of healthy food, good books & other favorite activities
• Call an old friend
• Organize your living space (clearing clutter can be calming for your mind)