Winter Blues

What are the Winter Blues? Winter blues is a mild depression brought on by a decrease in exposure to sunlight as autumn deepens. Sufferers fall into a depressed mood each fall and continue to feel depressed throughout the winter. The winter blues and its more severe counterpart, Seasonal Affective Disorder (SAD), effects about four times as many women as men. Nearly 25% of all college students across the United States suffer from the winter blues and this percentage increases at higher latitudes or more cloudy areas.

The winter blues are primarily caused by unstable melatonin levels, a hormone produced during sleep, and serotonin, a neurotransmitter responsible for mood, hunger, and sleep. As the days become shorter and the hours of sunlight decrease, sufferers of the winter blues experience changes in their mood, energy level, and ability to concentrate. Although the winter blues are not as severe as long-term depression, they can change the way a person thinks, reacts, and deals with everyday challenges.

Do you have the Winter Blues? If you experience two or more of these symptoms each fall you may suffer from Winter Blues: • Irritability • Loss of energy • Anxiety • Difficulty waking up in the morning as the days get shorter • Craving for carbohydrates like chocolate and sodas • Weight gain • Difficulty performing tasks that normally seem to be easy • Increased sensitivity to social rejection • Avoidance of social situations • Heavy, leaden feelings in arms or legs • Head aches • Stomachs • Lack of interest • Incorrectly blaming yourself when things go wrong More than 85% of people with Winter Blues can overcome these symptoms with various forms of therapy.

LIGHT BOXES A majority of sufferers from the Winter Blues experience relief solely from regular use of light boxes. Light boxes emit intense light producing similar effects to the sun’s natural rays. The boxes are best used daily and in the early morning for periods of 30 minutes. Most sufferers find their symptoms are gone after two weeks of light box use.

EXERCISE Aerobic exercise has proven to combat feeling of the winter blues. Not only does aerobic exercise improve mood, but it also reduces stress.

DIET Many sufferers crave junk food and soft drinks as the days get shorter. Carbohydrates are often effective in increasing serotonin levels in the brain. A better plan for sufferers would be to eat complex carbohydrates, like pasta and rice, and simple carbohydrates, like fruits and fruit juices.

SLEEP Those suffering from the Winter Blues are often asleep when the morning sun is shining. Winter Blues sufferers should make an effort to expose themselves to sunlight in the early morning. Oversleeping and fluctuation in your sleep schedule causes increases in melatonin during sleep which can cause feelings of depression. Set a regular bedtime and wake up at the same time each day.

Please refer to your primary Health Care Professional for medical advice. This information is not intended to replace professional diagnosis or prescribed treatment.



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