We're in the midst of another ferocious winter in the Philadelphia region.  The city and suburbs just logged 14 inches of snow in 5 hours!  And two weeks ago, the temperature dropped to near zero in many of the outlying PA suburbs, such as Bucks, Chester, Delaware and Montgomery counties.  In these kinds of conditions, many people feel "trapped" indoors.

Seasonal Affective Disorder (SAD), first described by Dr. Norman Rosenthal, is a condition in which mood becomes more depressed during the diminished light of the winter months.  Regardless of whether one is diagnosed with SAD or just has more general depressed mood, here are a few basic strategies I recommend to beat the blues.  These should not take the place of therapy or medication if they are needed (if you're unsure, consult with a doctor or mental health professional), but can be a starting point.

1) Get exercise and stay active.  The temptation in the cold is to go straight home and be a couch potato in the warmth.  While this can be relaxing at times, don't make this the norm.  Some studies have found a relationship between exercise and improved mood.  The tentative thinking is that exercise may play a role in neurotransmitter production or transmission, which can be associated with mood disorders.  You don't have to join a gym to stay fit - going for a 20-30 minute vigorous walk can go a long way... so bundle up!

2) Engage in basic mindfulness, meditation, or self-hypnosis.  I won't get into the specifics in this post, but there are a lot of classes and therapies out there that emphasize this approach.  Having a built-in time during the day for breathing, self-reflection, guided imagery and/or mindful awareness without judgment is a great stress reliever!  Even if it is a short 15-20 minute stretch each day, it can go a long way.  I offer therapy which features this approach and teaches clients how to use it on their own.

3) Build up your social support system... and use it!  Not everyone likes talking about their problems, but having a few trusted friends or family members can be an important outlet.  If you can, vary your relationships.  Have some friends with whom you can be active and enjoy the comaraderie of doing something together; have others who are good confidants with whom you can talk about emotional issues.

Remember - it can always be helpful to talk with a professional if you feel unusually sad or depressed.  There is nothing wrong with seeking personal therapy - in fact it can be a sign of growth!  Various mental health therapies can be helpful for depression.  In addition, light therapy, anti-depressant medication or other techniques have been used for Seasonal Affective Disorder in particular.  Consult with a mental health professional if you believe you have SAD or clinical depression.

For more information on SAD, I recommend reading some of the books written by Dr. Rosenthal on the subject; they can be found with a quick online search or a visit to your local bookstore.