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Making It Through The
Final Days Of Winter
By Kate Granigan |
 Ground
Hog Day is behind us and we are winding down the final weeks
of winter, but it can be difficult to feel upbeat. Once the
hype of the holiday season is behind us, the daylight is
still scarce, the relentless cold will not quit, and the
snow that is no longer “pretty” is all around us, it is
enough to make even the most optimistic person turn blue.
At this time of year, it is more important than ever to
follow these few tips to avoid the “Winter Blues.”
1. Wake and Sleep: Be sure to keep a normal sleep
schedule, getting to bed and waking up at regular times.
Instinctively we might be drawn to sleeping excessively due
to increased darkness, but this can often cause problems and
increase lethargy and depression.
2. Exercise: A normal routine of exercise will help
with managing depression, as it stimulates chemicals in your
brain much like an antidepressant! Find indoor activities
like Mall Walking, Yoga and Free or reduced classes at your
local Senior Center or Community Center.
3. Keep In Touch: It is often common to “hibernate”
in the cold months and lose touch with friends and
neighbors. It is important to keep from feeling isolated
during the winter by keeping the lines of communication
open, and keeping up with relationships. We can do this with
phone calls, old fashioned letter writing and making an
effort to get out to area COAs, libraries and other
locations were we might mix and mingle. If getting around is
difficult in the winter, look into public transportation or
volunteers from church or your community.
4. Complete tasks that are left undone: Winter is a
great time for picking up activities that we might not take
time for when the sun is shining and the weather is warm.
Sorting photos, creating scrap books, or writing memoirs to
pass on to younger family members are great ways to keep
active and create something that could be shared. Not to
mention, help with getting organized, which is always an
uplifting feeling of accomplishment.
5. Eating well: Remember to continue to eat a well
balanced diet, while possibly reducing calories slightly to
accommodate less activity in the winter. Avoid high-sugar
foods that give temporary energy boost, but eventually
decrease energy. Instead try to eat foods that are high in
complex carbohydrates which provide a gradual steady
steam of energy throughout the day. Try whole grain breads
and crackers, brown rice, whole wheat pasta or starchy
vegetables like corn or potatoes. Eat foods that are high in
Vitamin D, which increases serotonin levels and supplements
rich with B-complex vitamins (after checking with your
doctor), taken daily can help improve your energy level.
6. Turn on lights and open blinds: It is also more
important than ever to get the natural light in. Turning on
lights in the morning when the sun is not yet up, and
turning them on again as the sun sets is helpful in keeping
simulated daylight in your home, when natural light is at a
minimum. There are even special lights available that
simulate sunlight available.
7. Don’t ignore signs of trouble: Many people suffer
from Seasonal Affective Disorder (SAD) If, despite these
efforts, you still feel depressed and are having difficulty
with the dark days of winter, seek professional help.
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About The Author
Kate Granigan, MSW, LICSW is the Vice President of
Geriatric Care Management for Overlook C.A.R.E., providing
consultation, advocacy and resources to elders and families.
She can be reached at (781) 837-7444, or vial email at
kgranigan@Overlookvna.org.
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