With the dark days of the year at hand, there are steps you can take to reduce your chances of catching the winter blues.

As many as 15 per cent of Canadians experience minor winter depression due to shorter daylight hours and being indoors for longer periods of time, says Sarah Hamid-Balma, director of public education with the Canadian Mental Health Association’s British Columbia Division in Vancouver.

"Those who can get away to southern climes will probably be happier in the winter," says Peggy Grall, a life transition coach in Freelton, Ont. "But if that’s not an option, take a warrior approach to fighting off the winter blahs."

The physical symptoms of minor depression are lethargy, sleeping too much and increased appetite with cravings for sugars and starches. These are accompanied by feelings of sadness, hopelessness, helplessness, irritability, and being stressed and anxious, Hamid-Balma says.

"If any of these are having an impact on your work or social life, consult your health-care practitioner to rule out physical causes," she says. "And resist the urge to nap. Extra sleep will throw your body off its natural rhythm."

Minor depression is not to be confused with seasonal affective disorder (SAD), which is a form of clinical depression that should be diagnosed by a doctor.

Hamid-Balma says although "SAD lamps" are available in retail stores, they should be prescribed by a physician. "Intensity of lamps vary," she says, "and light therapy could interact negatively with certain medication and eye conditions."

Getting outdoors is one of the best ways of combating winter depression. Research shows that lack of vitamin D, which comes from exposure to the sun, is one cause of winter depression. Those who find themselves traveling to and from work in the dark may want to take a walk outside at lunchtime.

"You may even want to embrace winter by taking up a winter sport — cross-country skiing, snowshoeing, brisk walking or making a snowman in your yard," Grall says.

"But any exercise, including indoors, that gets you into a light sweat will lower feelings of anxiety."

Certain places make us feel good, she adds: "Surround yourself with beautiful plants and flowers at indoor botanical gardens, with magnificent art at galleries and with music at concert halls."

But those who can’t get outside when the sidewalks are covered with snow and ice should try to let as much light as possible into their living spaces. "Trim tree branches outside your windows," Hamid-Balma says. "If you can afford it, brighten a dark room by installing another window or a skylight. Keep your curtains fully open during the day."

In good winter weather, staying engaged with friends and enjoyable activities will help keep the blues at bay. "When you’re feeling down, it can be tempting to stay at home, especially when it’s cold outside," Grall says. "But that’s when you need to be with other people. If you can’t get out, bring people into your home."

Many people today, especially city dwellers, lead fairly isolated lives, she notes. "But you can create your own family. Borrow your friends’ children for an afternoon. There’s nothing like the giggle of a child to brighten your day. Kids give off wonderful vibes."

Volunteer work is a great way of chasing the blues because it takes us away from our own problems and into the lives of others.

"Human beings are hard-wired to reach beyond themselves," Grall says. "Once the basic needs of food, shelter and safety are met, out greatest joy seems to be helping other people."

For those who’ve been too busy to do much volunteering until now, it’s never too late. "There’s no shortage of volunteer work to do," Grall says. "The non-profits are crying out for help."

The upcoming holiday season can exacerbate winter depression. Hamid-Balma suggests tailoring your plans with an eye to reducing stress and anxiety. "Don’t take on too much work," she says. "Delegate some of it."

And be careful about alcohol consumption at this festive time of year. "If you’re already feeling low, alcohol will make you feel lower," she says. "Alcohol is a depressant."

Simplify year-end celebrations by making people your focus, Grall says. "You don’t have to put in an appearance at every party. Connect with the people you really care about."

And a phone call or a visit can be as meaningful as a gift. "If you blow your budget on expensive presents," Grall says, "you’ll really feel blue when the bills arrive in January."