The CCC Road Scholar

Back to School and the Winter Blues
by Ivan L. Mancinelli-Franconi, Ph.D

As we enter fall and winter seasons, and the days get shorter, our spirit, or mood also change. Many people experience mood and behavioral changes accompanied by feelings of exhaustion. Some people are deeply affected by the lack of sunlight, experiencing “Winter Blues.” Winter Blues is most often associated with not being able to be outside as much, unpleasant memories of past holiday events, and not being able to be with one’s loved ones. “Winter Blues,” may last a few days, but may also last throughout the whole winter season. Some people may experience Seasonal Affective Disorder (SAD), a disorder that prevents people from functioning normally without medical and/or psychological help and it is caused by lack of exposure to the sun. Depressive episodes lasting more than 2 weeks and compounded by other physiological symptoms, e.g., irregular sleep pattern, unable to get out of bed, lack of appetite, suicidal thoughts, etc., require medical attention and may need medication.

In some people Winter Blues causes depression and lack of energy. This compromises the immune system lowering your defenses and making you more susceptible to colds or flus.

When in doubt always call your doctor.

There are several things you can do to fight the winter blues.

 

Light Therapy:

Studies support light therapy as an effective modality for treating winter blues. Vitamin D is a vitamin the body needs to function properly and one way of absorbing it is from the sun’s rays through the skin. Sunlight passes through the eyelids and the pineal gland, found in the brain, process it. The pineal gland then secretes melatonin and passed through the bloodstream. Serotonin, a neurotransmitter biochemically derived from tryptophan, is primarily found in the gastrointestinal tract, platelets, and in the central nervous system. Serotonin and melatonin work together to help the body’s daily rhythm as well as its immunity, body temperature, blood pressure and blood clotting, sleep/wake cycles and pain. The lack of sun affects our body’s hormonal balance causing the dreaded winter blues.

People suffering from winter blues can absorb the needed light through light boxes/lamps especially designed to emit light that is similar to the sun's natural light. The high intensity of light produced by these boxes/lamps improves a person's mood and behavior. Commercially-available balanced-spectrum lights are ideal and easier on the eyes.

Some people who have difficulty waking up and when they do wake up feel tired and depressed might need a “dawn simulator.” This is a computerized device that is attached to your nightstand lamp. You program it so about 30--45 minutes before you want to wake up, the light from this devise begins to slowly fill your bedroom with sunshine.

Color therapy

Red, Orange and yellow are colors associated with the sun and can be used to enhance your home and wardrobe to bring in the energy of the sun.

Make your home and office cheery places that uplift your spirits:

• The color red encourages activity while raising your body’s metabolism.
   
• The color orange has been traditionally associated with joy/happiness and healing grief. Think of Halloween and the Orange-colored pumpkins, and the bright yellow-orange blossoms of the Marigold sacred to the dead in Mexico’s Dia de los Muertos.
   
• The color yellow is known to alleviate depression by stimulating the mind. The color yellow clears the mind so it can think better. Some believe yellow relieves headaches.
   
• Add plants that are cheerful and add a touch of spring in your home by bringing nature indoors. Use water fountains and chimes also.

Diet

People undergoing depression get urges to eat food that has high-sugar content and gives temporary boost, yet shortly after decreases the energy.

 

Eat healthy food:

• Eat foods that are naturally high in carbohydrates ( pasta, rice, legumes, and fruits).
   
• Eat whole grain breads, corn and potatoes which are rich in starch.
   
• Eat foods high in Vitamin D to increase serotonin levels.
   
• Use B-complex vitamin supplements - the brain and nervous system need to be charged.

 

Exercise

• Get plenty of exercise to reduce stress and elevate your mood.
• Exercise has been long known to increase serotonin levels. Only one-hour of exercise outdoor is equivalent to 2.5 hours of indoor light therapy.
• Take a short vacation or get away on the week end to do some outdoor activities, either skiing or hiking.
• When indoor exercise using your stationary bike, treadmill or rowing machine. Do chores you have postponed for months.

Alternative medicine

St. John’s Wort has been traditionally used for treating mild depression. Chamomile, Valerian root and Skullcap, are used as sedatives and sleep aids. These are used either in tinctures or teas. Lavender, when inhaled releases serotonin and calms your body.

If you want to use alternative medicine, such as herbs and tinctures, ALWAYS talk with your doctor before as the herbs and tinctures might not be compatible with other medications you are taking. Some people are also allergic to some herbs. Recovered alcoholics should not take tinctures as they are made with alcohol. Ask for the glycerin-based tinctures instead.

 

Sources:

• Holistic Online- Color Therapy. http://www.holisticonline.com
• National center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/stjohnswort
• National Mental Health Institute, The. http://www.nimh.nih.gov
• Winter Blues: Seasonal Affective Disorder, What it is and how to cure it. (1993). Norman Rosenthal. New York: Guilford Press.

Ivan Mancinelli-Franconi, Ph.D is a mental health and alternative medicine practitioner.

Washington State Mental Health Practitioner/Consultant

University Psychology Professor
www.mancinelliandassociates.com
360-993-1666
imancinelli@imancinelli.com