An icy wind blowing into an uncovered ear and the sun setting at 5 o'clock make me think of one thing- winter depression. Late fall and early winter mark the onset of seasonal affective disorder, also known as SAD, in many people. Fortunately, there are a number of ways we can prevent, or at least alleviate, the effects of SAD.

SAD People Everywhere!

If you're anything like me, you've already begun to feel the effects of the cold weather and the shorter days. Regardless of your locale, thoughts of the bone-chilling months ahead or the perpetual gray skies and incessant rain, can cause anyone to eat more, sleep less, and slip into a mild depression. You may think that there's no way for you to deal with the winter blues, but in fact there is much you can do.

It won't be long before people in the northern states will be arriving at work before the sun comes up and leaving after the sun sets. When I lived in Michigan, I used to crack jokes to my fellow employees about never seeing the sun for 4 months in the winter, and being some sort of sun-fearing vampire. Ironically, a general lack of sunlight may be the root of most of the winter blues in the northern states.

This winter, as many as 1 in 4 Americans will experience some form of seasonal affective disorder (also called SAD). SAD is a type of depression that often recurs from year to year. Seasonal affective disorder, just as its name implies, can happen during any time of the year, and in any climate or locale. Spring and summer depression does occur, but is not as common as SAD during the months of fall and winter.

SAD Signs

Symptoms of SAD include, but are not limited to:

• Irritability
• Difficulty concentrating
• Loss of energy
• A craving for and overeating of foods high in carbohydrates
• Change of sleep habits
• Weight gain

In addition to the symptoms above, SAD, like other forms of depression, may include headaches, feelings of guilt, a feeling of hopelessness, and a loss of interest or pleasure in activities you used to enjoy.

The exact causes of SAD are not known, however, stress, genetics, and your body's own internal chemistry appear to be factors. Recent research has focused on the role that sunlight plays in SAD. It seems that a lack of sunlight in the winter months can disrupt our circadian rhythms, which are the body's own clocks.

But if you live in a northern state like Michigan and work 8 to 5, then how can you get more sunlight in the winter?

SAD Treatments

One way to treat SAD is with light therapy. Light therapy involves the use of a light box or a light visor that is 10 to 20 times brighter than ordinary indoor lighting. Light therapy won't work for everybody and for many of us, it may not be an option.

As an alternative, I suggest the following strategies for coping with a mild case of SAD or the winter blues.

1. Get outside. I know that it will soon be frigid outside for many people, but taking a short walk every day, even in the cold, can be extremely beneficial. Natural sunlight is better than any indoor replication, and the exercise from walking is good for you as well. Don't worry about it being overcast, either. Even on cloudy days, plenty of the sun's UV rays penetrate to the earth's surface. So get out there and soak up some of that sunlight!
2. Increase your endorphin levels. Endorphins are chemicals created by the body and produce a feeling of well-being. There a number of ways you can naturally increase the amount of endorphins your body produces. One way is through exercise. Exercise is not only good for you physically, but can help regulate your body's internal chemistry and cope with stress and depression. Another way to increase your endorphin levels is through meditation and prayer. Meditation and prayer help us use our sub-conscious mind to release endorphins.
3. Manage stress effectively. Try to learn ways to positively deal with anxiety and stress. Feelings of stress and anxiety can intensify the symptoms of seasonal affective disorder, but there are a number of resources that can teach us how to cope with these feelings.
4. If you live in a colder climate, take sunny vacations. Whenever possible, plan vacations to warm, sunny locales. The trip may only provide temporary relief of the symptoms, but anywhere's better than Michigan in January. (If you live in a warmer climate, go back to step one and think about all the poor, frozen snow-bunnies as you take your winter walk wearing shorts and sandals.)

Happy Endings

Hopefully, the strategies I've provided here will help you cope with mild seasonal depression this winter. If your symptoms still persist and appear to be dominating your life, you should seek a physician's aid. A physician will be able to diagnose your individual condition and offer treatment options that may include light therapy, medication, or psychotherapy.

And wherever you are, however you feel, don't forget to offer prayers of thanksgiving for our wonderful seasons -- whether they're kind to us or not!

Life Applications:

What do you do to combat the winter blues?
What do you do to stay active and fit during the cold months?
How can you use prayer to ?

Copyright 2002-2009 by Aaron Jubar
All rights reserved.