Feeling blue? Seasonal affective disorder may be the culprit

If the gray, gloomy days of winter get you down in the dumps, you may be dealing with seasonal affective disorder.

"Depression in the fall and winter months is caused by seasonal changes and differences in sunlight," says Shannon Anderson, owner and clinical director at Heartland Counseling Center in Cape Girardeau.

Symptoms may include sleeping too much, eating more, listlessness, loss of interest in once-pleasurable activities, crying, mood instability and constantly feeling tired.

To combat the symptoms, Anderson suggests enjoying whatever sunshine you can: Open the blinds during the day, and try using brighter lights in your house. If weather permits, get outside for a bit and take a short walk.

"Exercise can also help ward off the depression, and getting your body moving is good for your health all the way around," he says.

A change of scenery might also do you good. Beverly Mirgeaux, licensed clinical social worker at Chateau Girardeau, says many folks like to bring a plant indoors during the winter for a touch of freshness. Another idea is to spruce up your indoor decor with bright, new colors, or purchase a specialized light for "light therapy."

"Sometimes it's just simple things such as tweaking your lifestyle and making a few changes during the cold winter months, including exercise and maintaining a healthy diet," says Mirgeaux. "We have no control over Mother Nature, but we can take care of a few things with the environment indoors. Open the blinds and open the curtains to the windows to let in as much light as possible."

Anderson advises making plans so you always have something to look forward to.

"If you're retired or not working, the cold winter days often seem to run together," he says. "If you stay more active, depression will have a harder time bringing you down."

And while holiday festivities promise some degree of cheer, it can also be a difficult time for those still hurting from the death of a loved one.

Again, Anderson recommends staying busy and surrounding yourself with family and friends.

"Remember to give yourself permission to grieve," he says. "Don't try to hide or hold your feelings inside, not even around the holidays. Talking with family and remembering the loved one can be therapeutic in itself."

Trying something new may help you get out of a rut during the holidays.

"It might help to do something different, a new tradition in the making that was not necessarily shared with the loved one," says Anderson. "This allows you to enjoy the experience and not be constantly reminded of the past memories with the loved one."

For some, the anticipation of a holiday may be worse than the actual holiday itself, says Mirgeaux, and there's no right and no wrong way to cope with it.

"It's important to not set high expectations for what the holiday should be like. Establish some limits for what you're going to do," she says. "Cut back on the baking and shopping so you're not so overwhelmed with what you think you should be doing."

For many people, feelings of depression fade after a few months or with a change of season. However, if your symptoms are severe and don't go away, Mirgeaux says counseling and medication may be beneficial. See your doctor if you have questions or concerns about depression.