It’s that time of year again. Much shorter days, less natural sunlight and our coldest months (January and February) ahead of us. With this in mind, many people may be finding themselves feeling more isolated and even a bit blue. It’s not just the length of day, there is a direct relationship to the holidays and the amount of activity that tends to fall off after the festivities are over. What is it about this time of year that can have us feeling a bit off our game? What can we do about it?

Seasonal Affective Disorder or SAD is commonly referred to as the winter blues. It is a clinical diagnosis according to the National Institute of Health*. It occurs more commonly in the northern part of the country where it is colder.  Shorter days and less sunlight can cause the internal clock, or circadian rhythm, for someone to change. For many, the change can cause shifts in their melatonin levels, causing mood disruption.

To offset the lack of natural light, light therapy can help. The use of light therapy lamps is common to replace missing daylight hours.

Also, talking about how you feel with family, friends and health professionals can help offset the winter blues. Feeling “down” is not uncommon and talking about those feelings can help. Many times, just talking can help you recognize what might be bothering you and also help identify activities and behaviors that can help turn to a more positive outlook. Finding things that fill you with joy and a feeling of accomplishment can help tremendously.

Below are a few ideas to help with SAD:

• Do something you enjoy.
• Weather permitting, make sure when the sun is out, get out in it!
• Spend time with people you enjoy. Family and friends help support one another.
• Eat a balanced and nutritious diet.
• Don’t expect change overnight. Your mood will change gradually with self-care and attention to what makes you feel better.

*Learn more at: NIH.gov, clevelandclinic.org and mayoclinic.org