Got the winter blues? Try some of these remedies

Call it cabin fever, winter blues, or holiday let -- down--the effect is the same. Some people will experience fatigue, apathy, and irritability during the winter months. There is a medical term to describe those feelings -- Seasonal Affective Disorder, or SAD.

SAD is a type of depression that typically starts in the late fall or winter when daylight hours decrease and ends in the spring, when the days get longer. The condition is associated with a change in the balance of brain chemicals due to lack of light during the colder months of the year. The most difficult months for SAD sufferers are January and February.

The American Psychiatric Association estimates that between10 and 20 percent of the U.S. population may suffer from mild symptoms of the disorder. Symptoms include:

* Excessive sleeping, overeating, and weight gain

* Inability to maintain a regular lifestyle schedule

* Feelings of sadness combined with irritability

* Lack of interest in social interactions, losing interest in activities of enjoyment

Persons with mild cases of SAD can benefit from additional exposure to the sun. This could include a walk outside, or arranging your home or office for more exposure to a window during the day. For severe cases, light therapy, where persons are exposed to very bright light for a few hours each day, may be used.

Here are some tips for getting through the remaining weeks of winter.

Eat right. Some people overeat when they're down, others don't eat enough. Try to eat plenty of vegetables, fruits, whole grains and legumes. Watch out for too much meat, salt, fat and alcohol.

Sleep tight. To get a better night's sleep, don't exercise, eat a large meal or drink alcohol just before going to bed. Reading, sitting in a room with low light or drinking a warm glass of milk may help you feel sleepy.

Get some light. Lift shades and open curtains to get the most natural light. Seeing sunlight may not be possible every day, so turn on lights and lamps in the house to chase away shadows.

Keep moving. Even though winter may keep you indoors, there are plenty of activities you can do. Do some exercises each day in your living room. Any time the weather allows, get outdoors for some fresh air. Use winter days when you must stay indoors to think about spring by planning your garden or flower bed plantings.

The Walk Kansas fitness program will be starting on March 9. Find five friends, relatives, or co-workers who would like to get into the habit of regular physical activity to form a team with you. During the 8 week program, teams will record their physical activity with the goal of collectively logging 423 miles -- the distance across Kansas. Cost is only $5 per person, or $10 per family. Registration packets are available from the Extension office and must be completed by February 29.

Social support and caring relationships are an important part of life. Sharing a funny story or talking out a troubling issue with someone who has concern for you can make a difference. A telephone call can do a lot to brighten a shut-in's day and it will be good therapy for you, too.

Manage stress. Set goals, make a budget and plan vacations, doctor's visits and meetings ahead of time. Tackle the things you can, and ask for help with tasks that are more difficult to do alone.

The winter blues usually go away after a few nice spring days. But, if you or someone close to you is constantly sad, has changed sleeping or eating habits, or has lost interest in favorite activities, speak to a doctor about depression. More than 80 percent of people with depression can be treated successfully.

Don't let winter get you down. Spring has to be just around the corner!

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at 620-223-3720.