BY GEORGE FJELD, M.D.
BRANDON—Holy cow, winter sure is long! I get up in the dark and come home from work in the dark! I feel so trapped inside during the winter. What can I do?
The “winter blues” are a common syndrome here in Vermont. We live far from the equator and have months of limited daylight. Combine that with cold weather and cloudiness and you have a recipe for isolation and limited activity. Many folks get up and leave for work in the darkness only to return home in the dark after working inside all day. Just talking about it is depressing.
Common winter-blues symptoms are mild sleep disturbance, low energy, and feelings of sadness that occur for 2 weeks or less. They can also include feeling more down than usual with less interest in usual activities. Lots of people have them for a few days to a week at a time.
If symptoms are more severe, prolonged, and interfere with daily activities, they may indicate seasonal affective disorder or SAD. SAD is a form of depression and can benefit from medical intervention. If you’re having significant and prolonged symptoms, see a health professional.
So, what can you do to help yourself?
Get active. Walk, run, ski, snowshoe, or go sledding. Exercise with weights, or swim in an indoor pool (lake swimming is not recommended in winter although it is easier to float on the ice!). Other indoor activities such as bowling, basketball, and indoor tennis are also helpful. Be creative, do things you like!
Sleep is important. Set a schedule of bedtime and waketime and stick to it. Some people find that using a “dawn light” to wake helps. These lights simulate dawn in your bedroom with progressively increasing light. Establish a bedtime ritual to help yourself get ready to sleep. Skip or limit naps to 20 minutes or less; they can make it more difficult to fall asleep at night. Some folks find supplementing with melatonin before bed can help with sleep onset.
Laugh! Watch a comedy show or movie. Get together with friends and tell jokes, even groaner Dad jokes! Laughing can help fight low mood. Have a festive party perhaps with an island theme. Play board games with friends and family. Go listen to live music or see a show.
Get some sun. I know it’s not available all the time but when the sun is out, show it your face! Even a few minutes can make a difference. Sit in front of a bright window. There are also artificial lights available to sit in front of during the morning to get some light stimulation. Pick one that has some clinical studies that prove its effectiveness.
You may benefit from supplemental Vitamin D. Vitamin D is made in your body when you are exposed to the sun without sunscreen. This happens a lot in the warmer months when we wear less clothes and see more sun. Longer days and warmer temperatures are key. However, these are not readily available during Vermont winters. How much should you take? Vitamin D is fat soluble and can build up in the body to harmful levels, so it is important not to overdo it. 800 to 1,000mg a day is a reasonable dose and can be taken once a week (6,000-7,00mg at a time). Don’t overdose because you think more is better. Remember, too much can harm you. Consult a medical professional if you have questions.
Drink water and limit alcohol. Water helps your body in lots of ways. Alcohol has a short-term effect to improve mood but is actually a depressant to the brain. It’s not that you shouldn’t drink alcohol, but you should limit your daily amount. Just enough to enjoy!
Here’s my favorite: think like a Norwegian! Embrace winter, think of it as fun and change your mindset! Plan activities and gatherings outside. Gather friends and family around a fire outside. Make an indoor space that feels cozy, good, and comfortable. Scandinavians call this feeling “hygge.” Live it!
