TherapeuticallySpeaking

February / March, 2012

See the Light

By Mark Rush

In these winter months, you-like many other people-may struggle with depressed moods more than at other times of the year. If you find this happening, you may be sensitive to light changes, less sun, shorter days, and/or are less active in the winter. These factors can partially cause depressive symptoms like fatigue, withdrawal and sadness.

Discovering which factor or factors are most relevant for you may take some trial and error. I'd recommend addressing all factors at once to improve chances of quicker and more noticeable results, instead of taking the more scientific approach of changing one thing at a time.

More light--Get outside as much as you are willing and able during daylight hours. Though direct sunlight is better than glass-filtered light, keeping curtains open and your home well lit will help. You also can buy full spectrum lights or light banks. More expensive than conventional lighting, they are available in specialized lighting stores. If you buy a light bank, sit in front of it once in the morning and once in the evening while you are reading, watching TV, etc.

Activity--Experiment and find things that might be interesting for you do to do outside, especially if others are willing to join you, or you are willing to join them. This may take some trial and error. If you are not willing to get outdoors, find a way to exercise inside in a well-lighted area.

If you feel depressed, you probably will not want to do the above. If so, don't get bossy or negative with yourself-that will just make you feel worse. Accept that you aren't feeling motivated. Don't wait until you feel like getting started. That won't happen until after you have been active for a while. Use the idea that starting these activities will help you feel better over time.

Start small and celebrate (in a healthy way) every little step you take in a positive direction. Try to do something you enjoy or that is easier for you to do before and after exercising. Accept social invitations from people in your life whom you enjoy and try initiating socialization with others. If the level of depression is getting in the way of your functioning in a significant way, see a mental health professional.

Mark Rush, Ph.D., is a licensed psychologist in private practice in southeast Denver. He invites you to email him with your questions at markrush@markrushphd.com to be answered in this column. Visit his website for more information or to make an appointment: markrushphd.com.