It's The New Year, So Why Am I Feeling Blue?

The end of 2012 was emotionally complicated in ways many of us did not anticipate. As we looked forward to a joyful holiday season, unexpected, tragic events unfolded. We experienced the wrath of Mother Nature with Hurricane Sandy and the overwhelming shock of the shootings in Newtown, CT. We've learned some lessons about the fragility of life and how people cope in very difficult situations. We celebrated the holidays and welcomed the New Year, but some of us may be left with lingering feelings of sadness and vulnerability.

Although the New Year holds the promise of rejuvenation and fresh starts, it's not unusual to feel trepidation, anxiety and concern about the future.

Even without the recent tragedies in our area, this time of year can leave people with shifts in their mood and energy level. Research demonstrates that cold weather and decreased sunlight contributes to these symptoms. Some people may feel moody or blue and just "not like themselves." Some may feel irritable, anxious or lacking in motivation. There can be an increase in appetite, particularly for foods with carbohydrates, and needing to sleep more than usual. For most people, these shifts in mood and behavior wax and wane and do not significantly affect daily functioning. For others, these symptoms become severe enough to interfere with daily activities and social interactions and may be indicative of Seasonal Affective Disorder (SAD). Women are more likely to be affected by SAD than men. People with SAD show a typical pattern of significant symptoms during the winter months and improvement during the spring and summer months. Light therapy is particularly useful to alleviate symptoms of SAD, however it may be combined with other treatments such as psychotherapy and/or medication.

Most people do not qualify for a diagnosis of SAD; they simply experience "winter time blues." Although these feelings can be bothersome, there are some concrete behaviors which can help combat the "blues." Here are some simple tips that will help you feel better:

1. Make a cognitive shift in your thinking. See the glass as half full rather than half empty. Use positive self-statements and avoid self-criticism. We all make mistakes, cut yourself a break! With practice, you'll see that when you think differently, you'll feel and behave differently.

2. Exercise and move your body! Exercise has physical and psychological benefits. It releases the brain's "feel good" chemicals known as endorphins. Endorphins boost mood, relieve tension, and increase strength and energy.

3. Spend time outdoors, even if it's cozier indoors. Small amounts of sunlight and a change in scenery can lighten your mood. Even a short walk is beneficial. Try to embrace winter (even if you want to flee to Florida), enjoy small things, like the smell of evergreen trees, the freshness of the air and the excitement of winter time activities.

4. Give yourself some TLC. Get a massage, take a relaxing bath, use the scented candle you received as a holiday gift, or listen to your favorite music. Now is the time to treat yourself to something special.

5. Stay connected with family and friends and make it a point to schedule social activities. Simply thinking about doing something fun can enhance your mood. Keeping in touch with people in your life, even if you don't feel up to it, is important and can prevent feelings of isolation.

6. Try something new and challenging; it's time for a fresh start. Make a short list of a few things you'd like to change and set some realistic goals. You may consider taking a class that is very different from your usual choice. If your physician approves, why not try rock climbing?

The take home message is simple: It's OK to experience mood or behavior changes at this time of year, but don't let them overwhelm you. Try some simple behavioral changes and you may find yourself welcoming in the New Year with increased optimism and joy!

This article was contributed by psychologists Dr. Michelle Sanders and Dr. Karen Bergsman from Scarsdale who direct a private practice known as, "Dr. Moms New York". They can be reached directly at 914-509-5439, via email at [email protected] or at their website http://www.DrMomsNY.com or follow them on Facebook.