Beat the winter blues

It is estimated that some 15 million people suffer from a condition called Seasonal Affective Disorder, also known as SAD. Experts believe SAD is triggered by changes in exposure to sunlight. There is a full spectrum of SAD symptoms, from slight to life-altering. Symptoms may include low energy, carb cravings, weight gain and low libido. See your physician if you feel a persistent and excessive feeling of sadness, hopelessness and guilt; with physical symptoms such as mood changes, headaches, lethargy and sleeping problems.

Here are 10 tips to improve well-being during winter:

1. Help others. Acknowledging that you possess the ability to help someone in need is powerful and can help you get out of a slump. People who do things for others are more likely to be happy over time, according to a study in the journal of Social Science and Medicine.

2. Exercise. Exercise increases energy, boosts your resilience and helps your mind and attitude by releasing 'feel-good chemicals” in your brain.

3. Lighten up! Serotonin levels are naturally lower in the winter months when there's less light. Research has shown that light therapy can help people suffering with SAD. 'About 70 percent of people with SAD see improvement when exposed to a therapy light for about a half-hour each day,” says psychologist Scott Bea, Psy.D. Talk to your physician for more information.

4. Gratitude Journal. Listing the things you are thankful for has been shown to improve one's mood. In a controlled study, two different groups were asked to journal. The group who journaled about their mood did not see an increase in positive feelings, while another group who was writing about things they were grateful for did.

5. Grow spiritually. Attend a weekly service, or sign up for a class to learn new ways to pray or meditate. Growing in one's faith is often a strong foundation for life satisfaction.

6. Discover your inner potential. Use winter 'indoor time” as a mini-sabbatical. You can pick up a new hobby like cooking, reading, blogging, knitting, anything! The challenge of learning something new is rewarding and fun.

7. Bundle up. Sure it's cold, but a breath of fresh air is good for the body, mind and spirit. Take advantage of nature and winter sports like sledding, skiing or a winter walk.

8. Plan something to look forward to. Schedule a coffee date with a friend, a manicure or make reservations at your favorite restaurant. Anticipation of a fun event will help increase your mood.

9. Winter spruce up. Organizing often leads to a feeling of accomplishment. Commit some time to organizing a room or drawer in the house, put those old pictures in albums or clean your closets and donate winter clothes you're not wearing to someone who could really use them.

10. Change your thoughts. Our minds are powerful. Wallowing under the covers and telling yourself, 'I hate winter, I'm never going to get through this,” will make the cold days drag on. Try changing your attitude by reframing your thoughts, suggests author Jeffrey Rossman, Ph.D.

Please share your favorite strategies to beat the 'winter blues,” and your tip may be featured in next week's column.

' Kylie Alger is a certified wellness coach and co-owner of The Well-Woman: Body, Mind & Spirit. Comments: kylie@thewellwoman.org