Simple tips to get your life back during the long winter season

Dan Foti. (Purdue University photo)
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WEST LAFAYETTE, Ind. — It might be “the most wonderful time of the year” for some people. But for others, they just want to hibernate and wait for spring to come.

With the arrival of winter, cold weather and longer nights also comes an increased risk for seasonal affective disorder, or SAD as it is more commonly called.

Dan Foti, an associate professor of clinical psychology and neuroscience in Purdue’s Department of Psychological Sciences, studies changes in human brain function and moods.

SAD is a form of depression. SAD traditionally begins in the late fall and early winter and decreases when the weather changes in the spring. Signs and symptoms of SAD include low energy, overeating, weight gain and sleep issues.

According to Foti, one of the easiest ways to reduce SAD is to use a lightbox for about 15 to 20 minutes a day. “The full spectrum of lights in the lightbox – which is different than light we have in our offices or homes - will help with mood. We do better when we have full light,” Foti said. In some situations, people can go outside and get a small amount of natural light.

Monitoring sleep – either too much or too little – is another way to reduce SAD. Keeping a routine of going to bed and getting up at the same time is another technique. “Where you see mood problems, you see sleep problems,” Foti said.

Be preventive by alerting your family and friends about past seasonal issues and be open to their help. “Typically friends know when we are getting sick before we do,” Foti said.  

Foti adds that it’s important to keep your social supports in place during the winter. Keeping up with activities with your friends – despite low energy – will be helpful in the long run.

“That can be lifesaving for people,” he added. “It’s important that you give people in your circle permission to be proactive.”

Food is another issue that can help address SAD. Don’t skip meals and block time for breakfast, lunch and dinner. If you know you are going to have an issue, plan ahead and prepare extras so when you are too tired to cook, you can still have a healthy meal.

“Structure and predictability matter a lot,” Foti said. “We do better when we have our routines structured.” 

Writer: Matthew Oates, 765-496-2571, oatesw@purdue.edu 

Source: Dan Foti, 765-494-4804, foti@purdue.edu