How to Survive the "Winter Blues"

We have all been enduring a very cold, snowy and gray winter here in Omaha. Not only have temperatures been extremely cold, we just broke the record of 74 days with at least one inch of snow on the ground. All this winter weather has made me sleepier, grouchier and just not motivated to do much. Have you been feeling the same?

What you might be experiencing is Seasonal Affective Disorder (SAD) or even a milder form of SAD that many people call the "winter blues". The symptoms include depressed mood, anxiety, irritability, fatigue, social withdrawal, carbohydrate-craving, and weight gain or loss. According to the National Alliance on Mental Illness (NAMI), those who suffer from winter SAD may begin to experience symptoms as early as October and November and symptoms subside in March or April. If your depressive symptoms are severe enough to affect daily living you should seek help from a mental health professional. Our Center for Health and Counseling, located in Harper is a tremendous resource, 280-2735.


Suggested therapy for both SAD and the winter blues includes several components:


Get Some Sun:
This time of year it can be a challenge to get outside, but getting exposure to sunlight can be a powerful way to boost your mood. If the temperature will allow, bundle up and go for a walk. When you are at home be sure to open your shades during the day, and sit near the window if possible. Light therapy provided by a "full spectrum" light or standard compact fluorescent bulbs with a color temperature of 4100 Kelvin can provide benefit if getting sunlight is not possible.


Get Moving:
Exercise is another great way to boost your mood. Incorporate extra ways to get a few extra steps in to your day. Take the stairs when available. Wear a pedometer and set a goal for at least 8000 steps per day. Add on an extra 5 minutes when you do a cardio workout. Do what you can to get some extra activity every day.


Change Your Thoughts:
You are your own biggest cheerleader! Don't get bogged down in negative thoughts. Take some time to work through your troubles, but don't wallow. Accept that we do not have control of some things, like the weather. And if you are having trouble dealing with stress or depression, seek help.


Take time for friends and family:
Spending time with friends and family can provide love, companionship and laughter. Plan time to have coffee with a friend, play a board game with your family or take a walk with the family dog. Having some fun social time every day is just the right remedy for the cold and gray of winter.

Just Say No to "Super Size"

Many restaurants and fast food places offer “value” menus filled with huge portions of high fat, processed foods. In the moment, you may think these choices provide great savings, but in the long run your health and wellness will ultimately pay for the excess. Get in control of your diet by understanding appropriate portions and a balanced diet.

The USDA recommends:

Fruits
2-4 servings per day
A fruit serving is 1 cup of fruit or fruit juice or 1/2 cup of dried fruit.

Vegetables
3-5 cups per day
A vegetable serving is 1 cup raw or cooked vegetable or 1 cup vegetable juice.

Grains
3-4 oz. per day
1 large bagel = 4 oz. serving
1 English muffin = 2 oz. serving
1 cup cooked rice = 2 oz. serving

Milk
3 cups per day

Meat and Beans
Women aged 19-30 years, 5.5 oz. per day
Men aged 19-30 years, 6.5 oz. per day

Oils
Women aged 19-30 years, 6 teaspoons per day
Men aged 19-30 years, 7 teaspoons per day

Check out http://www.mypyramid.gov/ for more great tips on the USDA daily guidelines and creating a personalized My Pyramid Plan. Enter your height, weight, and daily activity to get a customized daily food guide.

Creighton Wellness Resources

Kiewit Fitness Center and FitNest
Steve Woita is the Assistant Director of Campus Recreation for Fitness.
Steve is a certified personal and athletic trainer.
To make an appointment for personal
training call 280-1719 or email
swoita@creighton.edu


The Kiewit Fitness Center and FitNest also offers for a small fee: Fitness Assessments, Nutrition Assessments, Weight Conditioning Classes, Body Composition Assessments and Equipment orientations (free). Check out their website for more information: http://www.creighton.edu/studentservices/campusrecreationintramurals/


CU Center for Health and Counseling
Provides individual and group counseling, assessments for learning disorders and concentration difficulties and academic counseling.
Call 280-2735 to schedule an appointment.
There is no cost for individual and group counseling.


Check their website for more information: http://www.creighton.edu/chc/