Seasonal affective disorder could have you feeling down this winter

Editor's note: This story originally appeared in the November issue of Flourish magazine, also published by the Southeast Missourian.

You're not imagining it: The cold and darkness of winter can bring you down in the dumps, even resulting in a type of depression called seasonal affective disorder.

"We all feel some of that with the change in seasons, but it's different for some people," says Elizabeth Statler, a licensed clinical social worker and owner of One Accord Counseling in Cape Girardeau.

Symptoms of seasonal affective disorder are very similar to depression, says Statler: Sleeping too much, eating more, listlessness, loss of interest in once-pleasurable activities, crying, mood instability and constantly feeling tired.

Simply put, you may not feel as peppy as you normally do or have the same energy level. You may not want to be around people or follow your regular routine. If you are a student, you could see your grades declining and if you work, you may see your performance slipping.

"There are so many reasons why it happens. Certainly the change in weather patterns and the change in light has an effect," says Statler. Winter also comes with changes in our behavioral patterns. We're probably eating and sleeping differently, and we're spending most of our time indoors instead of playing in the yard or driving around with the car windows down. Physical pain can also be related to depression, especially in the winter, when some conditions act up due to the cold temperatures.

The holiday season can have a major effect on depression if a person has experienced the death of a family member, close friend or a pet, adds Dr. Gary Bruss, program dean of the American School of Professional Psychology at Argosy University in Southern California.

Depression becomes a problem when it's having an impact on your daily life and functioning, says Statler. Is it hard to get out of bed and go to work every day? Are you not enjoying the things that you normally do? Is your support system not boosting you up like it normally does?

"If those things aren't helping, then that's the time to ask for help," says Statler.

She recommends talking to your primary care provider first, then bringing a therapist into the picture.

"Your family doctor needs to know what's going on. There are all sorts of medical things that can bring on depression, so your doctor is a very good place to start," she says. "I also think medication can really get a person so far, but learning new coping skills is really important."

Taking good care of yourself goes a long way toward preventing and fighting depression. Be sure to eat healthy foods, follow a regular sleep pattern, take time out for yourself, exercise and lean on a good support system of friends and family, says Statler. She especially likes to meditate and swim -- swimming feels like a luxury in the wintertime, and it always cheers her up.

Light exposure therapy can also combat the symptoms of SAD. During this type of therapy, you sit near a light therapy box that gives off a specific kind of light, mimicking natural sunlight and thereby easing SAD symptoms. You can get a similar effect from moderate tanning.

Marcia Schlueter, owner of Endless Summer Tan in Cape Girardeau, says many of her customers believe tanning "makes them feel better, whether it's because of SAD or it just improves their mood and how they look."

If you choose to go this route, do it in moderation, says Schlueter: Sunshine and tanning beds both have UV light, which can be damaging.

"We recommend that sessions begin with just a few minutes and be very gradually increased by a minute or two at a time to avoid sunburn," says Schlueter.

Unfortunately, Statler says some people are predisposed to seasonal affective disorder every year. Pay close attention to yourself and be aware of any changes, and if you're struggling, don't be afraid to ask for help.

"It can be written off or blown off as not very important or not real because it doesn't happen to everyone," says Statler. "But some people are affected by things that others are not. It's the way God made us."

BrandPoint contributed to this report.