By Laurie Bailey

Even if the bright cheerfulness of the holidays were able to make the short days sparkle, they are behind us now. The colder, and for some the gloomier, winter that remains can often cause the “winter blahs” – that sense of malaise that makes us want to hibernate until spring.
The most common symptoms are the tendency to eat more, especially carbohydrates and sweets, sleep more and have a general feeling of “cabin fever.”
The exact cause is unclear, explained Bruce A. Wright, M.D., of Associates in Clinical Psychiatry, PC and St. Clair Hospital’s Behavioral Health Department.
“The ‘winter blahs’ are experienced through the fall/winter as the days shorten ... they are likely related to some degree to the limited sunlight during this season,” said Dr. Wright.
To avoid being affected by the “winter blahs,” or winter blues, Dr. Wright suggests a common sense approach.
• “From a social standpoint, individuals should force themselves to stay active as possible,” he said, adding that a person experiencing the blahs should not deny invitations or become isolated.
• Maintaining an exercise routine is important. If you’re used to walking the track in the summer, try the mall when the mercury drops. Or bundle up and take a brief, brisk walk outside. Consider beginning a new type of exercise. “The more exercise you do, the more you will want to do; the less you do, the less you will want to do,” said Dr. Wright.
• Eat healthy. Those with the blahs tend to crave high calorie foods. Generally, at any time of the year, it’s a good habit to choose a balanced diet rich in fruits vegetables, complex carbohydrates and lean protein.
• Don’t forget to exercise your brain – keep up on current events, read, do mind puzzles, or enroll in a continuing education class through a local college.
• Get adequate amounts of sleep and wake up at the same time each day.
• If possible, schedule a trip to a warm, sunny climate during the winter. If that’s not practical, perhaps you could treat yourself to something out of the ordinary. Visit an indoor pool at a health club or spa or become familiar with a local tourist site.
• Volunteer to help someone else. “It’s an opportunity for a distraction to get your focus off yourself, provides a service to others, and generates feeling of self-worth and self-esteem,” said Dr. Wright.
• Be mindful of your alcohol intake. “While there’s certainly nothing wrong with non-alcoholics having a drink or two, be careful not to over-indulge as this will only make the blues worse,” explained Dr. Wright.
The winter blahs, Dr. Wright added, are a condition that is distinguished from a more severe depression or illness with a seasonal pattern, commonly known as seasonal affective disorder (or, appropriately, SAD). Interestingly, up to one-third of cases of major depression have a seasonal pattern.
There is a significant amount of research on the causes and treatments of SAD, including the effects of diminished light, changes in melatonin (a natural substance that helps regulate the wake-sleep cycle ), the disruption of the Circadian cycle (the daily rhythm of activities affected by daylight) and alterations in serotonin (a hormone that can alter mood ). Light therapy, in addition to standard treatments as medication and psychotherapy, has proven to be an effective treatment.
“If an individual experiences symptoms that significantly affect their ability to function on a daily basis, a psychiatric evaluation is necessary and specific treatment may be indicated,” explained Dr. Wright. A professional opinion may also be worthwhile if a person’s work and interpersonal relationships are adversely affected.
And remember, after December 21, the days begin to get longer.

You can reach Dr. Bruce Wright of Associates
in Clinical Psychiatry, PC and St. Clair Hospital’s Behavioral Health Department at (412) 347-0170.

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For more articles, download the Winter '10 issue (PDF)