Winter blues got you down? Here’s what experts say could help

Canada The lack of daylight during the winter months can have significant impacts on our mood, but there are things that can help, experts say.(Kate Dubinski/CBC) Light therapy lamps help some people deal with seasonal affective disorder (SAD).(London Public Library) Kari Leibowitz is a health psyhchologist and graduate fellow at Stanford University. She's also spent extensive time researching Norwegian culture.(Submitted by Kari Leibowitz) Winter blues got you down? Here’s what experts say could help Light therapy, changing your mindset among methods researchers recommend December is often a time of celebration and holidays, but for some, it’s also when the cold winter weather and lack of sunlight can darken your mood. It’s estimated that about 15 per cent of Canadians will have at least one mild episode of seasonal affective disorder - a subcategory of clinical depression that is only experienced during the winter - in their lifetime, according to the Canadian Psychological Association . But even if that’s not the case, you could just not be feeling your best. "There are people who have milder symptoms - not to the point where they have interference in their functioning - but which, you know, are troublesome for them," said Dr. Raymond Lam, a professor of psychiatry at the University of British Columbia who has been researching seasonal depression for decades. If the dark, cold days of Canadian winter are getting you down, here are some methods that could help. Light therapy One of the most commonly recommended remedies for seasonal depression is light therapy, something researchers have been studying for decades. If done correctly, it can provide substantial relief for most people, says Lam. Researchers believe it helps regulate people’s circadian rhythms as the days get shorter during the winter months, Lam said. "The effect is pretty quick. So usually when people are using light therapy, they notice a benefit within, you know, a week or two," Lam said. But the key is using a light box that is bright enough - with light that is at least 10,000-lux intensity - for at least 30 minutes a day, and being consistent, he said. "If they stop using the lights, unfortunately, the effect wears off about the same way." If you don’t have access to a light box, going outside during a sunny day could do you just as much good. Lam said direct sunlight can emit between 50,000 to 100,000 lux, while going outside during a cloudy day would be about 3,000 to 5,000 lux. By contrast, typical indoor lighting is usually under 100 lux levels. "So a noon walk is a very good idea in the winter time because you're getting some exercise as well as your outdoor light exposure," Lam said. Connecting with nature While out on that walk, paying close attention to the nature around you could have additional mood-boosting effects, according to one Edmonton-based researcher. Holli-Anne Passmore, an associate professor of psychology at the Concordia University of Edmonton, has conducted several studies on the correlation between nature...

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