Winning Over the Winter Blues

By Dr. Peter Calafiura, Psychiatrist

Winter is here- shorter days, lower humidity, colorful lights twinkling in the twilight, and a string of holidays. Reason to celebrate?  Yes, certainly!  But not necessarily for everyone.  Many people are adversely affected by this seasonal change and develop the proverbial Winter Blues.

The winter blues, technically called Seasonal Affective Disorder (S.A.D.), is fairly common in places of northern latitudes, such as the Scandinavian countries.  Symptoms include depression, loss of energy, oversleeping, hopelessness, and weight gain due to an increased craving for carbohydrates. But does this really happen in a place as far south as Shanghai? Yes!  People in Shanghai, especially those from sunnier climates and those prone to S.A.D., may experience a downward turn in their moods during these cold, gray, rainy days.

The following are a few helpful strategies for conquering the winter woes:

1) Early to bed, early to rise.  There is no substitute for sleeping at nighttime and being awake when it’s daylight.  Sunlight triggers that “feel-good” chemical serotonin and maintains the correct balance of other important hormones, including cortisol and melatonin.

Practical tip: Wake up with the dawn and take a morning walk in the park. 

2) Work that Body! There is a tendency to slow down in the winter because of cold or inclement weather.  Keep your body active and nimble by stretching, practicing yoga, or making an extra effort to go the gym.

 Practical tip: Attend group exercise classes- they have the added benefit of additional social contact, which may be lacking during the winter months. 

 3) Don’t live to eat, eat to live.  It may give you temporary satisfaction to stock up on carbohydrates and junk food such as chips, cookies, chocolate, and ice cream, but there is no substitute for eating balanced, healthy meals. The most important thing to remember is that moderation is key.

Practical tip: Eat more fish. Studies have shown that people who eat more fish consume more Vitamin D, a chemical necessary for keeping bones and teeth strong. Vitamin D may also play a role in preventing winter depression.

 4) Let there be light. Devices such as broad spectrum light bulbs and light boxes are two tools that mimic sunlight.  Recent studies have shown that dawn simulation, either naturally with sunlight or with a timer, that gradually turns on your lights over a period of a half hour to two hours, is also very effective.

 Practical Tip: Leave your curtains open when you go to bed at night and peacefully wake up with the increasing natural sunshine in the morning.

5) Attitude is everything.  How you think about events is equally as important, if not more so, than the actual events themselves.  Simple techniques, such as avoiding “woulda, coulda, shoulda” thinking, acknowledging the simple but positive things in life, and expressing gratitude on a daily basis may lower your stress level and improve your health.

 Practical Tip: A simple daily affirmation or prayer may enable you feel a deeper connection to the universe and help you to see the bigger picture.  

6) Be yourself – everyone else is already taken!  During these long winter days, take special care of you. Surround yourself with positive people who provide you with mutual support.

Practical Tip: Indulge in a massage alone or with your partner.  Shanghai has some of the best available and at reasonable prices.

When to seek professional help

All of us have a day or two here and there when we feel down.  But if you have the winter blues for a longer period of time, you should consult a psychiatrist, psychologist, or family doctor.  Additionally, seek help if you find yourself drinking excessively or taking non-prescribed medications to cope.  S.A.D. is a form of depression that responds well to Cognitive Behavioral Therapy (CBT) and/or anti-depressants.  The sooner you get evaluated and start treatment, the sooner you will feel back to your normal self.

About Dr. Calafiura

With extensive training in the US, Dr. Calafiura sees patients of all ages for issues including anxiety, depression, and addiction, at our ParkwayHealth Shanghai Centre and JinQiao clinics.  For more information, visit www.parkwayhealth.cn.