ROANOKE TIMES
Copyright (c) 1996, Roanoke Times
DATE: Monday, March 4, 1996 TAG: 9603050006
SECTION: EXTRA PAGE: 1 EDITION: METRO
SOURCE: NANCY WARTIK NEW YORK TIMES
Many people say they feel more downhearted during the winter than at any other time of the year.
For some, this may be because they associate winter with decay and loss. In addition, about one in five Americans is biologically affected by seasonal change, according to Dr. Norman Rosenthal, author of "Winter Blues" (Guilford, 1993). And stress can compound the problem.
But you don't have to let a blue mood ruin your day (or your winter). Leading experts have recommended the following spirit-lifting strategies.
Gas up in the a.m.
Elizabeth Somer, author of "Food and Mood" (Holt, 1995) recommends eating breakfast "to keep your blood-sugar and energy levels high."
"Your body needs the morning fuel to replace the energy stores burned overnight,'' she says. ``If you skip breakfast, by midday you'll end up fighting fatigue and experiencing moodiness.''
Let there be light
Rosenthal recommends plenty of light. "Research has shown that light seems to trigger changes in body chemistry that can counteract seasonally based clepression," he says.
"So let more light into your home - open the curtains, trim the shrubs around your window, bring in extra lamps."
Make scents of it
According to Susan Schiffman, a medical psychologist at Duke University Medical Center in Durham, N.C., pleasant fragrances can lessen depression and anxiety.
"That's because the area of the brain responsible for smell interacts with the part that regulates emotion," she says.
"Figure out which scents appeal to you most, then keep some sachels or colognes handy for when you're feeling low."
A dose of laughter
Loretta LaRoche, president of Humor Potential in Plymouth, Mass., says humor can brighten your mood.
"Watch a movie featuring your favorite comedian," she suggests. "Humor helps you get away from a problem temporarily so you can see it more clearly."
Walk away from it
"Go for a 10-minute walk," says Ellen McGrath, author of "When Feeling Bad Is Good" (Holt, 1992).
'Walking is a mood booster and a stress reducer."
Imagine that
Dr. Martin Rossman, co-director of the Academy for Guided Imagery in Mill Valley, Calif., recommends meditation.
"Breathe deeply, close your eyes and, as vividly as you can, recall a time when you were in a beautiful outdoor setting," he says.
"Imagine you're there again, and notice what you're seeing, hearing, smelling and feeling. Do this for 10 minutes, allowing the good feeling to spread throughout your body."
Put pen to paper
James Pennebaker, author of "Opening Up: The Healing Power of Confiding in Others" (Avon, 1991), suggests writing away a bad mood.
"Find a place where you can be alone, and write down your deepest thoughts and feelings about personally troubling topics, especially those you can't share with others," he says.
"Then throw the paper away. Do it as needed."
Anyone for m&m's?
"Yes - chocolate!" says Adam Drewnowski, director of the University of Michigan human nutrition program in Ann Arbor.
"It releases endorphins - chemicals that are natural painkillers which are also thought to influence people's moods.
"But moderation is important. If you overdo it, you'll feel blue about those calories.
"Try low-fat forms - hot chocolate made with low-fat milk, chocolate syrup on frozen yogurt (the syrup has very little fat) or one or two small chocolate candies."
A song without words
Don G. Campbell, founder of the Institute for Music Health and Education in Boulder, Colo., suggests using music "to get in touch with your emotions."
"It's one of the most effective ways there is to go deep within the psyche," he says.
"Listen to a song without words if you can; otherwise it may be loaded with associations. Afterward, listen to something that will make you feel refreshed and help you move forward."
- Nancy Wartik is a Brooklyn, N.Y.-based free-lance writer.
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