As the days get shorter here in the Pacific Northwest, I am often asked about winter blues. Seattle is at the top of the list for cloudy cities with an average of 226 cloudy days per year. It is fairly common for people to feel affected by the change in seasons as we get grey skies and rainy days. However, some people are clearly more impacted by the seasons than others and become depressed. This is often called Seasonal Affective Disorder or SAD for short. Symptoms of SAD include fatigue, loss of interest in activities, pervasively sad mood, excessive sleep, cravings for starches and sweets, weight gain, and feelings of hopelessness. People sometimes stay indoors and feel like they are hibernating for the winter. If your winter blues have lasted two or more winters, you might have SAD.
Advice for people who have the Winter Blues in Seattle:
- Get as much sunlight as possible. The lack of sun exposure is what is believed to cause SAD. It may help to sit by a window during the day time. Getting outside for a walk during daylight is very helpful even on a cloudy day. Try to get outside during lunch breaks.
- Stay active. The more you stay busy in the winter the better. As noted, walking is a good activity. If you ski, then you may take advantage of the added sunshine that skiers enjoy by traveling over the mountains. Some sports, such as soccer and running can be enjoyed any time of the year.
- Spending time with friends and family is an important way to cope with depression. Try to avoid isolating yourself indoors. Consider joining a group based on your interests. There are an endless ways to meet people with websites such as Meetup.com.
- What about light therapy? There are many people who swear by light therapy for SAD. Light therapy boxes can offer an effective treatment for SAD but you must be careful to choose the right light to avoid damaging your eyes. People typically use the light box for 30-60 minutes day. The box is used as a reading or desk lamp. Check with your doctor on whether to pursue this form of therapy. A good summary of light therapy is at the Mayo Clinic website at Seasonal Affective Disorder treatment: Choosing a light box.
- Will vitamin D help? There are mixed results in studies using vitamin d as a treatment for seasonal depression. A small study with 15 people published in 1999 found positive results. A somewhat larger study published more recently found no benefit. Vitamin d as a treatment for SAD. Ask you doctor about current views on vitamin D as a treatment for winter depression.
- Seek professional help. A counselor or psychologist can give you additional ideas and support to help cope with the winter blues. If you are looking for a counselor or psychologist in the Bellevue area, you might give me a call at 425-739-4773.