Winter blues?

Published in the Idaho State Journal on Sunday, January 24, 2010

We are coming upon the dawn of February. The holiday decorations and trees are down, or if they are still up, are looking sad and displaced. I've always resented the rule that all the pretty lights and twinkly things that lighten up the season need to be boxed up before winter finishes her morning coffee. Because after the candy canes and New Year's confetti, there's nothing but months of cold and dark.

Some love the cold and dark, like bats, and bears. If it were OK for people to get fat and sleep all winter, I'm sure we would love the cold and dark too. Centuries go, when communities were more isolated and self-sustaining, there really wasn't a lot to do during the winter except stay warm. Our society today doesn't operate on a seasonal clock, and we often have to be just as busy and active during the winter as we do during the bright, warm days of summer, even if perhaps it's not in our nature to do so.

In spite of the fun that comes with winter—skiing, beautiful snowy days, hot chocolate—this is the time of year when a lot of people take a dip into lethargy, winter blues, or full on Seasonal Affective Disorder (SAD)--a form of DSM-IV-categorized major depression that only occurs in fall/winter.

A few years ago, Dr. Arnalls from the UK developed a fun mathematical formula pinpointing the days between approximately January 24-26 as the most depressing of the year. His formula is 1/8W+(D-d) 3/8xTQ MxNA, with W: Weather. D: Debt, d: Money due in January, T: Time since Christmas, Q: Time when New Years resolution attempt fails, M: General motivational levels, and NA: The need to take action. In other words, as we deal with the reality of holiday bills, give up on our New Year's resolutions, and have to keep warm without eggnog, it's possible to get a little bummed out. But whether you feel sad or SAD this time of year, there are lots of ways to warm up and tend to your inner life until the world defrosts.

Short of investing in sunlamps (which have been known to help), the first step to brightening your winter mood could be establishing a healthy diet. It can be hard to rev into any health-related 2010 goal when you spent the last two months of 2009 breaking as many healthy eating rules as possible. So cleanse your cupboards of guilty pleasures, avoid the Valentine's Day candy aisle until, say, Valentine's Day, and get your diet back in balance.

You might also consider if you want to add something to, or take something off, your schedule. Picking up a long-neglected indoor hobby or project can be a great way to spend some time during the winter if you find yourself feeling restless. Dig out a book to read, or catch up on your stack of magazines. Some may feel that a “less is more” approach is the best way to pass the lower-energy months, and asking for help with childcare and household chores, or reducing outside commitments can help improve performance and satisfaction in other areas.

The good news is, with the last week in January being the most depressing spot on the calendar (unless you are a lucky Aquarian), we will soon be on the upswing. The days are getting longer, and with some self-care or some help, there can be much cheer as we settle into winter. Onward!

BIO: Nancy Goodman is a licensed counselor with an emphasis on life and career coaching. For questions or to schedule a free consultation (in-person or over the telephone), please contact Nancy at 208-478-1414 or goodnanc@yahoo.com