By Judith A. Belmont, M.S., L.P.C.

"how to beat the winter blues"Winter is generally regarded as a “season of contempt.” It is often blamed for gloomy moods that range from “the blues” to a bonafide mental disorder called Seasonal Affective Disorder (known as S.A.D.) that affects up to nearly 10 per cent of the U.S. population or over 20 million people (increasingly predominant as you go further north). Reasons for mild seasonal blues are blamed on coping with the cold and inclement weather, feeling “cooped up”, being too sedentary, feeling isolated, as well as suffering from a lack of light. In fact, in the case of the more severe Seasonal Affective Disorder, the treatment of choice is artificial light therapy, along with treatment with anti-depressants.

This winter does not have to be doom and gloom, if you prepare yourself with a winter survival mindset. Here are some tips to beat the winter blues:

Ø Gloomy Days Do Not Equal Gloomy Thoughts. Dark, cold days do not make us feel depressed or stressed. Those thoughts come from inside our heads and we ourselves determine how we perceive things on the outside. It is our “take” on events outside of ourselves that can mess us up (short of physical harm), not really the events themselves.

Ø Don’t Wish It Away – Instead of thinking that you won’t be really happy until spring breaks again, use this time wisely to develop a stress resilient personality that builds on a blue mood to help you become more introspective, insightful and aware of yourself. Emerge from the winter a more highly developed “YOU!” Use the extra time indoors to get some reading done, learn to make a new recipe, or get some other indoor task done that you have been avoiding.

Ø Learn From Your Moods – Blue moods have something to teach you if you surrender to them, examine them, and do not regard the moods as Boogie Men. Consider a blue mood as a light on your dashboard when the gas it low – it is a warning that something needs attention. What is it? Famous author, Elie Wiesel, attributes his ability to get through the dark days of being in a Nazi Concentration Camp to his love of learning, and he claims this focus on learning every day got him through those horrendous times and allowed him to have an attitude of survival.

Ø Be Active – Even if it is icy and snowy outside, it does not mean you need to be a coach potato. Find ways to keep active throughout the winter. Work out at a home or local gym, join an indoor sports league such as tennis, yoga or basketball, or find outdoor sports that you can do in the snow such as skiing, skating, snow shoeing, or just plain old walking. The more active you are in the winter, the less weight you will gain, and the better you will feel for staying “fit.”

Ø Be Careful What You Eat! – One reason people feel ‘down’ in the winter is that they do not feel “fit” and their clothes get tighter due to a more sedentary lifestyle, as well as eating in excess during the holiday season, or from just plain old “emotional eating” due to boredom. Unwanted weight gain affects self- concept and self-esteem, and contributes to depression. Countless studies have shown that happiness correlates to a positive body image.

Ø Be Careful What You Drink! – It is all too common for people who feel low and bored to use alcohol to drink their troubles away. Paradoxically, alcohol is a depressant, and the more you drink the more depressed you get overall even though the short term effects of alcohol might be viewed as pleasantly numbing. Avoid binge drinking above all, and misuse of other chemical substances.

Ø Seek Support! – It might be more of an effort to connect with others, but making efforts to get together with friends and family can ward off the sense of isolation that often comes with the winter doldrums. The cozy warmth of relationships can keep your heart glowing and provide emotional sustenance during the winter months.

Ø Seek the Light! – You don’t have to have Seasonal Affective Disorder to benefit from making sure you get enough light in your life. Bundle up in warm clothes and commit yourself to going out for even a short time every day to get some natural light and the Vitamin D that you get from sunlight. This will likely boost your mood and you won’t get that cabin fever!

If you follow these tips, you will spring into Spring with a lighter step and healthier mood!

Therapist in Your Back Pocket Tip
Take a flat bottom coffee filter. On the bottom write a negative thought, and on the other side write a more positive way to reframe that thought.  Then stand up with the bottom side up and let go – the coffee filter always end up face up with the positive message side up!  This activity demonstrates the importance of reframing your negative gloomy thoughts into more positive optimistic ones, and if you give it some time, the positives always win out!

Judith Belmont, M.S, L.P.C. is a licensed psychotherapist who writes and speaks on topics relating to Resiliency and Wellness for Life. She is a corporate wellness trainer, a member of the National Speakers Association and is a published author on psychological topics. Her upcoming self-help book, The Swiss Cheese Theory of Life, addresses how to get through life’s holes rather than get stuck in them! Visit her web sites at www.theswisscheesetheoryoflife and .

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