Down in the Dumps? 6 Tips for Dealing with Seasonal Depression

There are many descriptions for depression - feeling sad, blue, unhappy, miserable, or down in the dumps. Most of us feel this way at one time or another for short periods. During the fall and winter months, we may experience seasonal depression, or seasonal affective disorder (SAD), likely due to the cold weather and lack of sunlight.

No matter what type of depression you have and how severe it is, the following self-care steps can help:

• Get enough sleep.
• Follow a healthy, nutritious diet, and limit the use of alcohol.
• Exercise regularly.
• Get involved in activities that make you happy.
• Consider meditation, tai chi, or other relaxation methods.
• Spend time with family and friends.

People who have had repeated seasonal depression should talk to a mental health care professional about prevention methods. Starting treatment during the fall or early winter, before the symptoms of SAD begin, may be helpful.

For more information on seasonal affective disorder and other forms of depression, visit our Online Health Library.

Cold Weather Canopy

80. 70. 55. 40. 25. 0. The numbers go down as the year goes on. With this year's cold weather just around the corner, it's important that you plan ahead for the temperature, weather, and associated items to come.

The Car

Your car is most likely driven on a daily basis. As your refuge for movement and barrier for protection, it's crucial that your car be well-maintained and prepared for the slick and wet weather. Prepare your car this winter by doing the following:

• Check your windshield for cracks; thermal shock can turn your small crack into a huge problem that requires replacement.
• Check your fluid levels throughout the car. Fluid checking and replacement is a simple and inexpensive way to maintain your car's overall performance. Make sure oil, coolant, and transmission fluid are at the correct levels. Consider having a mechanic mix water with pure engine coolants, which can otherwise freeze at zero degrees.
• Replace your battery if needed. Batteries last an average of 3 1/2 years. Have your mechanic check the battery and cables to ensure that your car starts quickly and reliably.
• Replace tires if tread is low. Tires are the basis for traction and control on the road, especially in winter.

The Body

Winter often brings sickness with the lower levels of exercise and often suppressed immune system. Be sure to keep exercising and flexing your joints. Spend time stretching each morning and be sure to get out of the house, even if it's only for a short time. Regular exercise that doesn't place too much stress on bones and joints is good for your health, especially in conjunction with the right nutrients. If you work out regularly, begin altering your workouts to focus on strengthening the body for activities you'll do in winter, such as ice skating, skiing, or hockey.

Consider taking vitamins and natural supplements to keep your immune system at its peak. Be sure to eat healthy as much as possible to support these efforts.

The House

Your home protects your body and often your car as well. That's why it's extremely important to have your house prepared for the cold wind and snow it will soon endure. Utilize these tips to ensure peak performance and protection from your home this winter.

• Have your furnace inspected by an HVAC professional
• Inspect your roof, gutters and downspouts. These areas handle more weight in winter with mounting ice and snow.
• Check your exterior doors and windows for cracks that could let in cold air, increasing your heating bill.
• Service your weather equipment such as snowblowers. This ensures less work to get things going when they're needed.
• Check all plumbing. Be sure to locate your water main in case it must be shut off. 
• Prepare an emergency kit in case of a power outage. This should include candles and matches, phone numbers for the utility companies, non-perishable food supplies and water and batteries for backup equipment.

For more information on staying health this winter, visit our complete online health library.

Health Tip: Frostbite Prevention

Frostbite occurs when the skin and body tissues are exposed to cold temperatures for a prolonged period of time. Hands, feet, noses, and ears are most likely to be affected. Keep these tips in mind this winter to help prevent against frostbite.

• Be aware of factors that can contribute to frostbite, such as extreme cold, wet clothes, high winds, and poor circulation.


• Wear suitable clothing (mittens – not gloves, multi-layered clothing, two pairs of socks, hat and scarf) and protect exposed areas.


• If you expect to be exposed to the cold for a long period of time, don't drink alcohol or smoke, and get adequate food and rest.


• If caught in a severe cold weather storm, find shelter early or increase physical activity to maintain body warmth.

To learn more about frostbite, or for more health and wellness tips on a variety of topics, visit our online Health Library.