Yesterday, it was 49˚ with high winds and on top of that, it was overcast. Fortunately, I have an elderly cat whose second favorite word (after “ham”) is “nap.” He and I could have easily made that nap last all day. I’m not a fan of fall or winter and admittedly have a touch of SAD - seasonal affective disorder. As a therapist, I also begin to see it in my patients this time of year.

S.A.D., often called the “winter blues,” can be diagnosed, according to the DSM-IV-TR, after 3 consecutive winters (with complete remission in the spring and summer months) of the following symptoms:

* Depression
* Anxiety
* Mood changes: extremes of mood and in some, periods of mania in spring and summer
* Sleep problems: desire to oversleep and difficulty staying awake or disturbed sleep and early morning awakening
* Lethargy
* Overeating: craving for starchy and sweet foods resulting in weight gain
* Social problems: irritability and desire to avoid social contact

(Most people can relate to some of the symptoms above and it doesn’t mean you have the diagnosis - it’s a matter of degree and severity.)

I started thinking this must be especially difficult for people who have lost their jobs in the past year. What are some ways to deal with SAD if you’re in that situation?

·  Try to get outside every day. Scientific studies have proven that changes in exposure to light affect our moods. Fall/winter = less light. There are even therapy light boxes that can help - think of it as “beach in a box.”

·  Fight the tendency to isolate; plan some social contact every day. Spend time with friends. I joined a women’s networking group and make myself go mingle.

·  Watch the carbs and sugar. Who doesn’t want apple pie when the weather cools? But eat some protein.

·  Depending on severity, your doctor might suggest medication for depression. So see him/her if indicated.

·  As hard as it seems, remain positive. Maybe 2010 will be your year!

This is a guest post by Nancy LaFever. You can read more from her at the Centre for Emotional Wellbeing blog.