Topic: depression

Question: How can I best fight the winter blues?
Every winter I find myself getting sad because of the weather. How can I fight this?

Answer (from Kimberly SwansonExperienced psychologist with an emphasis in health psychology ):
The winter blues can be really tough to deal with, and are quit common. Because the winter blues can be caused by a variety of things, if you have not been evaluated by your healthcare provider I highly recommend you do so.  Here are some key tips I use to help individuals cope with the winter blues:1) The winter blues can be caused by the seasonal invariable fluctuations in daylight.  Using light box therapy is one way to help.  Light box therapy mimics outdoor light. Researchers believe this type of light causes changes in the brain that lifts your mood and eases other symptoms of the winter blues.  All light boxes are designed to do the same thing, but one may work better for you than another. For some, the use of light box therapy may be more effective when combined with other treatments for the winter blues such as counseling and/or medications for depression. it is always best to talk to your health care provider about choosing and using a light box so the treatment and dosage is right for you.2) Keep a consistent routine that does not vary with seasons, vacation, feeling well or feeling bad. Consistency is key to keep a stable mood.  Keep consistent with sleep and wake times, the times of day you eat, exercise, and socializing with others.  The more consistent you can be the better. Your brain knows what to expect from you and when.3) Exercise!  Exercise is not only great to help you sleep better and shed pounds.  Exercise is also the world's most underused anti-anxiety and ant-depression tool.  When you exercise your brain literally releases its own (endogenous) chemicals to alleviate anxiety and depression such as serotonin (a common substance in anti-depression and anti-anxiety medications).  Exercising every day is giving yourself a dose of your body's anti-anxiety and anti-depression substances, which is amazing.4) Sleep is a huge predictor of mood.  In fact, sleeping longer than 7-9 hours per day is a strong predictor of a depressive episode.  Just as insomnia and depression are intimately related.  Consistently practicing sleep hygiene is key to preventing a mood episode. The more consistent you are the more you will go to sleep and stay asleep during the times you want to.  This includes 1) going to bed at the same time every night; 2) waking up at the same time every morning (even if you slept poorly the night before); 3) avoiding naps, but if you need a nap it is best to do so every day around the same time before 2pm and to not nap for more than 30 minutes; 4) using the bed for sleep and sex only (so, no TV, no computers, no smart phones); and 5) limiting caffeine to no more that 250 mg/per day (two 8 ounce cups).  The phone app Sleepio is a tool that can help you adopt the above steps.  If you are having trouble adopting or maintaining this routine, see your health care provider or counselor for further evaluation and help you get on track.5) Limit alcohol intake and other substances of abuse. Most of which "depress" your nervous system.  When you add a depressant to an already depressed nervous system, even though you may feel temporary relief, you create a ceiling for how much your mood will improve.  For specific guidance on "safe drinking" guidelines see the CDC's Facts About Moderate Drinking at: https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm.6) Keep your social life.  Positive social support is the strongest and most robust tool we have to cope with stress, low moods and adversity in life.  Social support can be a friend you know will pick of the phone when you call.  It does not have to be someone that is nearby.