I was invited to a birthday party last week and I welcomed an event to rescue me from another dark, dull night. At the gathering I talked with a woman who told me her secret to not getting the winter blues is walking outside every day – even in the cold and rain. These words made me think, are there some easy ways to keep spirits high when all the world seems dim? So I talked to a few island experts and here what they had to say.
1. Brain food
Phil Heikkinen, director of the Orcas Public Library, said that books can confirm whatever feelings you have.
For instance you can pick up a dark subject, or material that is just entertaining or something uplifting and spiritual.
Even books that are purely entertaining, according to Heikkinen, can feed your imagination more than watching TV.
“Reading is more active, you are drawing connections and it’s intellectual,” he said. “Almost like hiking, but you don’t have to leave the room. It’s exercise for your brain.”
Heikkinen tries to keep a balance between keeping an equal number of non-fiction and fiction on his night stand.
He compares this practice to “running a couple of miles to earn your junk food.”
For Heikkinen, having a series written by a good author who provides compelling and interesting characters is a reliable “friend” who you can always trust.
“After having a rough day it’s comforting to sit in bed and read a good book and it’s much more cozy than TV,” he said.
If people are looking for new reads, Heikkinen and the rest of the staff are always available at the front desk to share their favorite authors and offer suggestions.
“It’s a time to share a world for a few minutes,” said Heikkinen. “Reading can increase your horizons, takes you out of the smaller picture and to a lot of different experiences in a short amount of time.”
To share your love of literature, join the library’s book club that meets the first Friday of every month, noon to 1 p.m. in the conference room. For more info, visit www.orcaslibrary.org.
2. Let the light in
Dr. Frank James, San Juan County health officer, said that 1 to 2 percent of Americans have a seasonal affective disorder, also known as SAD, which basically means they become depressed when there is less light. SAD tends to affect women more than men and the young rather than older people, added James.
Luckily there is an easy solution to this problem. You can purchase lights that mimic the sun by producing 10,000 lux (a measurement of light intensity). James said 30 minutes of exposure to these lights can be helpful.
“Some people may benefit from steady exposure or just a couple times a week,” he said.
According to the Mayo Clinic, light therapy can be used to adjust daily sleep cycles, which may play a role in mood.
3. Move your feet
James said that 75 percent of people affected by depression get better through medication, 70 percent see improvement through talk therapy and 70 percent see an increase in mood through exercise.
“The problem with exercise is that people are often too depressed to get off the couch,” said James.
For people facing that level of lethargy, James recommends seeking medication or talk therapy first and then they should focus on getting exercise back into their lives.
The recommended does of physical activity is 40 minutes a day. If that sounds like a lot, don’t be alarmed, even every day tasks like cleaning the house or taking a walk can count as exercise. James said as long as you are slightly out of breath, but could still maintain a conversation then you are at the right level of physical exertion.
If you can get outdoors during the day and combine light exposure while raising your heart rate, that is ideal, said James.
4. Make furry friends
“There is nothing better than coming in and playing with a kitten or a cat to make you laugh during the winter blahs,” said Orcas Animal Shelter Manager Marsha Waunch.
And unlike humans, the animals aren’t aware of the winter blues – they just know someone is there to play with them and are happy to return those affections.
Taking a shelter dog for a walk gets you out in the fresh air, clears the mind and helps to think positively, she added.
“I’m never in a bad mood when I am at the shelter,” Waunch said. “I just get so much pleasure from these sweet faces and furry bodies and knowing each personality.”
For more information, visit www.orcaspets.org.
