The Winter Blues Are Eating Me Alive! By Kyndel Marcroft, LCSW

Shorter days, early dark, and colder weather usher in what many describe as Seasonal Affective Disorder (SAD). You don’t have to be diagnosed with SAD to have felt the effects of the “Winter Blues.” Less sunlight directly affects the bodies’ ability to absorb vitamin D (the sunshine vitamin) which an essential vitamin in over 2000 body processes including aiding in the decrease of depression and anxiety, maintaining a healthy weight, and improving immune system function. It is understandable then, that our major opportunity for getting vitamin D into our bodies is sunlight and it the colder months of the year those opportunities are few and far between. Less sunlight and colder temps contribute to added time indoors which mean less physical activity and less vitamin D. Both are a recipe for the Winter Blues. Symptoms may include lack of energy, lethargy, difficulty staying asleep, negative thoughts and irritability, desire to isolate and withdraw for normal social contact, added anxiety, and feelings of despair or hopelessness. If these symptoms become debilitating and affect normal functioning it becomes SAD, or seasonal depression. Living in the Intermountain West each of us is somewhat affected by this every winter, from October to March, so although you may feel like you are alone in this, you are not. 
What do we do about the Winter Blues? Well, the assumption is that instead of sitting around, doing nothing and expecting things to change we can get creative and proactive and put some work and play into feeling better this time of year. 1st Mindfulness is a great way to pay attention to what is happening in your body and your mind. Setting aside as little as 5 minutes a day to meditate, contemplate and ponder is immensely helpful in identifying the creeping negative thoughts and emotions and focus on gratitude and the good in your life. This time gives you the ability to notice these thoughts without judgement and if needed confront them, letting go of the thoughts that are no longer working for you. 2nd Exercise, whether it be indoors or outdoors, exercise is a great way to ward off and manage all types of depression and the benefits of a healthier you are just a bonus to mentally and emotionally feeling better. 15-30 minutes a day of aerobic exercise has been repeatedly proven to decrease symptoms of depression. Rule of thumb, Keep It Simple! Bundle up for a 15 minute walk around the block, jog or step in place while watching your favorite T.V. show, jump rope, go up and down your stairs, or ride an indoor bike. Even a little goes a long way to helping your mental health. 3rd, Humor is a fantastic way to push through the blues. Rent your favorite comedy for a night of laughter once a week. Youtube SNL, Studio C, Jimmy Falon or AFV for your daily dose of funny and laugh! Laughing is a cathartic way to jump start your brain and get out of an emotional rut and with laughing, the old adage is true, “the more the merrier.” Include coworkers, friends and family members in your quest for fun. Laughing is truly the best medicine for all of us! Lastly, service to others is an amazing way to combat the Winter Blues. Getting out of our own head for a time can give you the break you need from compounded negative thinking. The best way to get out of your head is to stand where you are and look around, notice those around you, their strengths, challenges, and desires. If you see a need fill it. This doesn’t have to be grandiose by any means. The small, simple act of lifting someone, filling a need, or showing compassion will sometimes be just the thing you need to also help yourself. Love is contagious.
If you find yourself continuing to languish even after repeated tries to get out of the Winter Blues you may really benefit from talking to a therapist or a doctor for other ideas and possible medication to combat SAD.