CHAMPAIGN – Rock-bottom temperatures, overcast skies, post-holiday bills: Is it any wonder this part of winter can leave people feeling kind of blue?
"I know I've got less energy than I normally have," says Angela Reinhart, a family life educator at the University of Illinois Extension.
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Some people finding themselves in a winterlong blue mood may be suffering from Seasonal Affective Disorder, or SAD, a kind of depression that comes and goes with the seasons.
The most common kind of SAD is triggered by winter weather and might be related to the lower level of daylight.
But you don't have to have SAD to feel down during the winter – especially a winter in which the poor economy is already leaving so many people feeling worn down and stressed.
"I think everybody is affected, to some extent, by the lack of sunlight," says Marie Pritchard, a counselor at New Dawn Counseling Center of Central Illinois.
So how can perk yourself up?
First of all, focus on the things you can control, like taking good care of your health, Pritchard says.
"You can't control the weather, but you can make sure you're eating right, you can get enough sleep and you can exercise," she says. "You can control what is within your control, and sunlight is obviously one thing that is not."
Reinhart says people suffering through winter blues tend to want to sleep more, eat more and sit around, but sometimes what they need is something to break up the monotony.
For some people, just giving themselves something new to look at, such as rearranging a room, will help, she says. Or, she suggests, try learning a new craft, hobby or board game to challenge your brain.
Some other things to try: Plan a weekend getaway if you can. Get outside and appreciate the beauty of a snowy day instead of holing up inside all the time. Connecting with friends or looking in on a neighbor can also give you a boost, Reinhart says.
"Making your day have some purpose really helps," she adds.
What Reinhart says she's trying to cheer herself up: Wearing brighter colors, pulling out more of her favorite clothes to wear, trying out new recipes and taking on some tasks (like cleaning out a closet) that make her feel a sense of accomplishment.
"I've tried to be a lot more gentle with myself," she says.
Keep in mind, Reinhart advises, that the winter blues can be prompted by more than weather. Money worries often hit this time of year when holiday shopping bills start arriving.
Confront the bills head-on, she advises. Take a clear look at what you're facing by getting it down on paper and organize how you'll pay it off.
"I feel a lot more overwhelmed when I don't know where I'm at than when I do," she says.
Karen Aprill, counseling supervisor at the Mental Health Center of Champaign County, advises looking for the little things that bring you pleasure in life – things like a good book, a cup of tea, listening to music – and mindfully enjoy them.
What she means by mindfully: Be aware of what you're doing and the enjoyment you're getting from it.
"There's lots of research on mindfulness having a huge impact on people," she says.
Reinhart says sometimes just taking a class can sometimes get people started in a new direction.
"There are all kinds of things when you start looking for them," she says.
If you're feeling especially stressed, though, Pritchard suggests putting off your loftier goals until things feel a bit more manageable.
"Look at your stress levels and know this is your vulnerable time," she advises.
SAD or just fed up?
Symptoms of Seasonal Affective Disorder include irritability, anxiety, trouble concentrating, fatigue, lower energy, weight gain, a craving for sweets and starchy foods, losing interest in activities you'd typically enjoy and being more sensitive to social rejection, according to the American Academy of Family Physicians.
Possible treatments include light therapy and medication.
Not sure what's ailing you? Mental health experts advise seeing a doctor or counselor if you find yourself sinking increasingly into a blue mood that won't go away.
And if you feel you've reached a crisis point, talk to someone right away.
SOURCE: news-gazette
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