Got the Wintertime Blues?

The dark and gloomy days of winter can make even the happiest of people feel sad, sleepy, moody, and just plain depressed. That’s because inadequate exposure to sunlight can inhibit the release of serotonin and trigger seasonal affective disorder (SAD).

Sunny spring and summer are still months away, so try these tips to trigger a brighter mood:

1.   Get aerobic exercise. Moving your body will force oxygen into your cells, increasing energy production. It’ll also signal your brain to release “feel-good” chemicals called endorphins, which boost mood. Plus, exercise enhances sleep and curbs weight gain, both of which can increase energy.

2.   Lighten up. Try what’s called a dawn simulator—essentially a bedside lamp whose glow increases gradually from dim to more intense light, mimicking a natural sunrise in mid-May. All you do is program the “fake dawn” to start 1 to 3 hours before you awaken, and your body detects the changing light through your closed eyelids.

3.   Rub the blues away. Massage may help reduce symptoms of depression, especially when mood-boosting oils, like bergamot, geranium, jasmine, or ylang-ylang, are used.

IMPORTANT: Ask your primary physician for a referral to a mental health professional if you’ve been unable to experience pleasure for two weeks and have at least five of the following symptoms:

·        A persistently sad, anxious, or empty mood.

·        Sleeping too little or too much.

·        Weight loss or gain.

·        Loss of interest or pleasure in activities you once enjoyed.

·        Restlessness or irritability.

·        Difficulty concentrating, remembering, or making decisions.

·        Fatigue or loss of energy.

·        Feelings of guilt, hopelessness, or worthlessness.

·        Obsessive thoughts of death. In fact, if the thought of suicide pops into your head even once, head for the emergency room immediately, or call an emergency help line.

If you just can’t seem to fade the winter blues, distract yourself by planning a fun activity that’ll get you out of the house. If you can, take your annual vacation now rather than waiting for summer—then head for the sun! Even something as simple as scheduling a dinner with friends will lift your spirits and give you something to look forward to.