Identifying depression during winter months

During the winter months, depression can set in quickly.

"I think that depression happens more after the holidays, whether it be seasonal or not," said Jill Boileau, who is the facilitator at Choices in Washington. "I think January and February are typically dark months for people and one of the added things is kind of the letdown after the holidays. Bills start coming in. The weather tends to be worse and you are more isolated. It's more of an effort to get out amongst people."

There are five signs to look for in yourself or someone you think may be depressed, she added. They include feeling grumpy, feeling hopeless because winter is dragging on and there is nothing to look forward to, gaining weight ? although some depression can cause weight loss; people with Seasonal Affective Disorder lose weight ? being tired more and sleeping longer than usual, and being withdrawn, which could include a loss of interest in social activities.

There are six things people can do during the winter months to help combat the effects of depression, Boileau said.

The first one is to get outdoors more.

"There is evidence showing that depression increases when there is less sunlight," Boileau said. "The good news is starting Dec. 21 the days are getting longer again."

Exercise often because when you do exercise your body releases a hormone called endorphins, which makes you feel happy; drink green tea because it's good for the mind; avoid coffee because it can make you more agitated; keep eating fruit and be aware of the depression, she said.

"Do some relaxation and meditation and just becoming aware of the thoughts and watching them come and go and to seek help if symptoms persist or get worse," Boileau added.

At Choices there are several activities people can do to help them through the winter months and depression.

One of them is called WRAP, which is a Wellness Recovery Action Plan.

"It's really taking a look at yourself and identifying 'what are the things I need to have in my life on a daily basis,' " Boileau said. "It's kind of like a daily maintenance plan, whether it be 'I need to eat healthy' or 'I need to have eight hours of sleep,' and for everyone that's different."

WRAP can be referred to when people start to see the early warning signs of depression setting in, she added.

Other activities Choices have are support groups, exercise classes on Tuesday and Thursday from 10 to 11 a.m. and random acts of kindness, Boileau said.

"That's important," she added. "To have good self-esteem is to give, and we're going to have that on the calendar every day."

This could include simple things such as taking a walk and picking up litter to leaving a nice note for someone or feeding the birds, Boileau said.