No matter what we call it, the phenomenon is real. For thousands of people, shorter, colder, drearier days and longer nights means the season of depression is here.

We used to call it “Seasonal Affective Disorder,” because it seemed that it happened to those who otherwise do not exhibit any signs of depression. The reality is that mood can worsen in the winter, in the normally non-depressed and the otherwise mood-disordered, because of diminished exposure to light and negative feelings associated with the winter holidays.

For some, fatigue is a factor. We tend to be extremely busy people this time of the year, scurrying about trying to satisfy all the social demands in November and December. While celebrating the holidays is important, sometimes the demands outgrow the rewards. Fatigue, leading to depression, is a common result.

For others, it's the emotional pain that the holidays can bring back to mind and heart. This is especially true, of course, when a family member has died in the previous year. The sense of loss, for some, can trigger a mild depression that can be made worse by the diminished light levels of the season.

Others may feel the emotional pain associated with family or business failures. The social comparisons we make, the competition we feel, can easily lead to despondency and depression.

What can you do to help someone with a seasonally-driven depression?

First, recognize that these “winter blues” are real, and that for many people the command to “snap out of it” only makes things worse. This isn't simply an attitude problem, it's a physiological response to emotional stressors.

Second, take time to listen. Sometimes the heartache that underlies the depression simply needs an outlet. If the outlet seems to be needed fairly regularly, a gentle recommendation (and loving follow-through, if necessary) for professional help may need to be given.

Third, add some light to the person's life. I'm speaking literally and metaphorically. Just 15 to 20 minutes of light therapy can make a huge difference in outlook. Natural light is best, but bright artificial light will do.

Encourage the reading of inspirational books, repetitions of positive attributions, and religious worship, where appropriate.

Encourage exposure to positive media of all kinds, avoiding angst themes and a focus on the negative. Heartfelt laughter, in response to non-derogatory humor, can be quite the healing balm.

Fourth, encourage exercise. Those of us who do not enjoy winter sports tend to hunker down in the house. Walking in the mall, using a stationary bicycle or treadmill at home, or active use of a gym membership are valid options that can help alleviate depression.

Fifth, encourage outside social activities that are not tied to personal loss or failures. Service to others can be an effective way to change outlook.

Sixth, encourage good nutrition. As a society, we tend to be regularly overfed but under-nourished. Good nutrition improves brain functioning, provides energy to face the day, and facilitates optimal physical health.

Finally, if the winter blues do not seem to lift, encourage a complete physical examination, including a neurological workup, and an evaluation by a clinical psychologist.

Seasonally-driven depression can be the first stage of more serious problems. As always, the earlier a problem is identified, the greater the options for treatment and the potential for healing.

Grace MacDowell of Auburn, M.A., is completing her doctorate in clinical psychology. She can be reached at drmac2be@yahoo.com