Home Depression Depression Articles  

How to Beat the Winter Blues?


Winter means cold weather, shorter days and for many people its the time for SAD (Seasonal Affective Disorder). This condition affects up to 6 percent of American adults and as many as 5 percent of children between 9 and 19 years old. At least another 10 to 20 percent of Americans are estimated to suffer from milder symptoms related to the changing seasons. The lack of light exposure in the winter or an imbalance in the amount of melatonin produced by the pineal gland are believed to date to be the cause of SAD.

Beating the Winter blues

Take a few minutes for yourself and ask yourself: Which color do I need? Then, imagine you are bathing and floating in that color. Remember that it’s not necessary to see the color in vivid details in your mind; just the basic outline and feeling, even using the name of it is enough. When ready, breathe the color deeply all through your body. This short exercise is guaranteed to make you feel great. If the sun is not shinning where you are, visualize in your mind a beautiful sunny scene. Again, just the basic outline, feeling, or even thought is enough. Feel the warmth of a sunny day and breathe deeply those good feelings all through your body until you feel full.

Simpler techniques that may help people beat this seasonal lethargy include sticking to a structured schedule, which includes spending part of the day out of the house. Exercise also helps treat depression by getting the blood moving and releasing endorphins.

How to beat the Winter blues?

  1. Leave the house - with kids spending a greater amount of time indoors, they are more susceptible to communicable diseases. It's a myth that outdoor chills or drafts can bring on colds, so dress your children warmly and usher them out the door. The exercise will lift their mood and contribute to better health.
  2. Lighten things up - for those with sad, a concentrated exposure in front of a light box can help, but everyone benefits from a bright environment. Open the curtains and sit by sunny windows to read stories.
  3. Screen your visitors - if your biggest cause of winter stress is perpetually sick children, make sure playmates are healthy before allowing your kids to share air with them.
  4. Alter your diet. Studies have shown that vitamins C and A and zinc can reduce a cold's intensity and duration.
  5. Outsmart a virus - Use paper cups to reduce the likelihood of your kids drinking out of the same glass.
  6. Talk to your doctor about the use of vitamin B12 and melatonin supplements and ask for suggestions about medications you might try. Watch your diet and get as much exercise as you can manage to keep your weight down.
  7. Eat foods for high energy - foods that give the best 'miles per gallon'. These foods are - unprocessed, organic, nutrient-rich whole foods such as apples, pears and berries and all vegetables, and also whole grains.

Tips to help yourself with Winter Blues

  1. Don't let the blues get you down. winter does end and spring does return.
  2. Don't overtax yourself or become discouraged when you aren't able to accomplish the things you can do in the summer.
  3. Best tip of all: If you can manage it, take a winter holiday every year in someplace warm and sunny.

Sometimes crying or laughing
are the only options left,
and laughing feels better right now.

Stay Connected with DG


Current Issue

Self Help Leaflets

Take the help of our self help leaflets or booklets.

The DG Magazine

All about living with depression

Depression Articles

Chemical Imbalance
Descriptive immediacy
Drug Abuse Screening Test
Beck Depression Inventory
Michigan Alcohol Screening Test (MAST)
Anger management
Self hypnosis
Stages of cancer
Memory problems
Mental abuse
Stockholm syndrome
Nervous Breakdown
Stages of Grief
Dating a Loser
Do you have Trouble Sleeping?
ICD 11
ICD 10
How to Beat the Winter Blues
How to Improve Your Self-Esteem
How to Prevent Holiday Depression
How to Eliminate Stress
How to Help Your Spouse Through A Midlife Crisis
How to Recover From Depression Without Drugs
How to Relieve Stress Through Breathwork
How to Avoid Getting Nightmares
How to calm down
Start Sleeping Without Prescription Sleep Pills
Recession and Unemployment
Lifespan Development
Internet Addiction
Life Domains
Depersonalization and derealization
Disorders of memory
Causes of Abnormal Behavior
Influence of our thought in depressive illness
Psychiatry and Law
Article on Wellness - The NEW AGE MANTRA
World Health Day
Do you have Sleepless nights?
Managing Holiday Stress
Top Gift Ideas for the Depressed
Five Easy Tips for Keeping Your New Year's Resolutions
Depression and Holidays
Wrung-Out by Ringing-In the Holidays: Dealing with Post-Holiday Blues
Who is Psychoanalyists? - Difference between Psychiatrist, Psychologist, and Psychoanalyst
Adenosine Deaminase Deficiency and Depression
Psychophysiology disorder

5 Ways to Relieve Stress

Peptic / Dueodenal Ulcer
Some misconception regarding mental disorder
Cotinine and depression
Relationship and Depression
Diabetes and depression
Hysterical neurosis
Managing Moods
Body and Mind
Valsalva Maneuver
Improving self esteem with affirmations and therapeutic relaxation music
Mental Accounting and Self-Control
Power of Positive Psychology