Winter Blues or SAD?
Coping with Seasonal Depression

If January finds you feeling blue, you're not alone. Many people get cabin fever in the winter months, when cold temperatures and harsh weather may limit outdoor activity. Others experience a letdown in the sudden transition from holiday merry-making to the mundane routine of daily living. Still others may experience a true winter depression known as Seasonal Affective Disorder, or SAD.

The symptoms of mild to moderate depression are common to people suffering from either the winter blues or SAD:

• A change in appetite (may include a craving for carbohydrates)
• Weight gain or loss
• Lowered energy levels
• Fatigue
• Oversleeping or Insomnia
• Difficulty concentrating
• Irritability
• Avoiding social interaction
• Headaches
• Anxiety
• Loss of interest in normal activities, including sex

The difference between the winter blues and SAD lies mainly in the severity of the symptoms. The symptoms and solutions for both conditions are similar, but while the blues may be mild and fleeting, SAD usually requires medical attention and additional, specialized treatment.

Chasing the Blues

If your symptoms are mild, here are some suggestions to help you shake off the blues and get back on track:

• Exercise regularly to relieve stress and anxiety.
• Spend time outdoors when weather permits.
• Learn to relax. Try meditation, yoga, massages or hot baths.
• Take a vacation. If you can't get away to a sunny climate, try a weekend at a nearby resort.
• Write thank-you notes to people who gave you gifts or visited during the holidays. Nothing beats the blues like gratitude.
• Face the overindulgences of the holidays. Make a plan to pay off the credit card bills and shed the extra pounds.
• Volunteer. Helping others is a great way to prolong the goodwill of the holidays and lift your spirits.

The SAD Facts

Any of these actions may also help you if you're suffering from SAD, but it's important to remember that SAD is a depressive disorder, more serious than a mild case of the blues. Only a doctor can diagnose and treat SAD.

The exact cause of SAD is unknown, but it's believed to be related to a biochemical imbalance in the brain due to a lack of sunlight in winter. People who suffer from SAD often report that symptoms come and go at about the same time every year. SAD can affect people anywhere, but it is more prevalent in northern regions that experience shortened daylight hours for months at a time. Office workers who go to work in the dark, come home in the dark, and spend their days in buildings without windows are also more prone to SAD. SAD is rare in people under 20, and typically appears for the first time in young adulthood. It is more common in women than in men.

When symptoms of depression interfere with your daily life and last more than a few days, it's time to see your doctor. A physician can determine if you are suffering from SAD or some other form of depression and prescribe helpful treatments. Light therapy, which has become a first-line treatment for SAD, usually brings some relief in two to four days, although improvement may not be noted for several weeks in some cases. Additional treatments for SAD may include counseling or medication.

Whether you have a mild case of the blues or a more serious depression, remember that it's a temporary situation, like the season. The days- and your mood- will be sunny again soon.