Winter is coming. Winter comes with so many wonderful things. With snow, the ski slopes will open. Eggnog and other wonderful seasonal treats begin to appear. Spooky and spectacular decorations go up. Snowmen are made and sledding brings great fun. Personally, I’m just grateful to have a break from gardening and mowing my lawn. I also think that Idaho is its most beautiful on moonlit snowy nights.
However, for many, winter is a time of darkness. ‘Tis the season to be jolly for many, but for others ‘tis the season of sadness. There are many reasons for this. Emotionally, the holidays can be draining. For those of us who have lost loved ones, the holidays can even be painful. Others experience profound isolation and loneliness during this time.
The days are very short in winter. Many of us, me included, struggle to find time to spend in the sunshine. This can lead to physiological changes in the brain that can trigger depression and fatigue. It can also limit our bodies’ production of vitamin D. I often see low vitamin D in patients during winter months. This can also increase our risk of depression, anxiety, and fatigue. For many of my patients a little vitamin D can go a long way.
With the cold and snow, it can also be hard to find opportunities to exercise and be active.
For those of us who struggle with seasonal depression, what can be done to help combat these winter blues? The first recommendation I have is to try and stay active. Exercise is a wonderful thing. It helps with both physical and emotional health. The runner’s high is real, but you don’t have to run to feel it. Yoga, Zumba, Jazzercise are activities that can be done in just about any room. YouTube is full of free exercise videos. Jumping rope, weights, and various other exercises like squats and push-ups can be done in a very small area.
It is also important to get out of the house. One mall may be gone, but there are still many ways to go out and be active. Roller skating, gyms, bowling alleys, and large department stores all offer opportunities to get out and walk. If you are able, shoveling snow is wonderful exercise. Try and get some time in the sun. We need sunshine for many things including vitamin D activation. Embracing snow sports like cross country skiing, snow shoeing and sledding can be a wonderful experience.
Part of the importance of getting out of the house is to avoid isolation. It can be easy to isolate during the cold months, and this often leads to a poor mood. We are all different, but we all need social interaction. What social interaction would you find fulfilling? Maybe volunteering for the Idaho Food Bank, or the animal shelter, or Habitat for Humanity would bring you feelings of worth and belonging. Maybe getting involved at your local school or in local politics would help you find a community. Is there a church that would help bring you into social circles? One great thing about the holiday season is the increase in opportunities to help the community and get involved. Another great thing is all the music concerts. We are so fortunate to have the ISU music department and the school districts providing high quality musical performances regularly.
For some, all the beautiful music and exercises in the world couldn’t turn a frown upside down. Sometimes the reasons for this are biological, sometimes they’re social. There is no shame in seeking professional help for seasonal depression. Counseling and medications can make fantastic changes to your life.
Many are dreading the upcoming winter, because they have suffered through winter in the past. It may not be possible to completely remove the winter blues, but there are many things that can be done to help. Feel free to seek out qualified professionals. Hopefully with some effort and some help, instead of being a season of sadness it will be a season of joy.
– Dr. Daniel Sterner, DO is a provider at Health West American Falls. He specializes in family medicine and obstetrical care and is accepting new patients.
