Beat the Winter Blues
It’s a new year, the holidays are over, and we have several more months of winter ahead of us. Cold temperatures, early darkness and gray skies can be a real downer. It’s not uncommon to feel a change in mood and behavior related to the change of seasons. While some people love the holidays and snowy weather, others might be overwhelmed, anxious or sad. If you notice a shift in yourself (or a loved one) during the fall and winter this could be an indicator that you might be experiencing the “winter blues”. Things such as a lack of motivation, changes in sleep patterns, difficulty concentrating, or low mood are all examples of the winter blues.
The “winter blues” are not a medical diagnosis but more of a general term to describe symptoms of low level sadness that can start in the fall and last through the winter months. While we all feel sad from time to time, having the winter blues is a noticeable change during the winter months that tends to disperse in the spring and summer. For some people this can turn into a more severe form of depression, but for the majority of people the winter blues are typically mild and tend to resolve on their own. So when we are feeling down in the dumps, what can we do? It turns out there are several evidence based approaches to help us combat these feelings.
First, create a regular sleep schedule. The reduced sunlight in the fall & winter months can mess with our circadian rhythm, which is our body’s internal sleep clock. Darker days make us more tired than we might normally be due to the lack of light exposure. Creating a regular sleep schedule (a set wake up time, and bedtime routine for both weekdays and weekends) will help get our bodies back on track.
Secondly, get moving! Physical activity has been shown to decrease symptoms of depression, improve mood and lower stress levels. Adding a 30 minute activity to your day such as walking, yoga, aerobics, or strength training can make a positive impact. If the idea of working out is daunting, break the larger time down to smaller chunks. For example, 3- 10 minutes of activity in the morning, afternoon & evening, or two 15 minute activities. Focus less on the idea of exercise and more on the idea of movement, by doing something that you enjoy.
Third, make a to-do list for yourself. Nothing too overwhelming, simply a combination of things you need to do and items you would like to do. Building various activities into your daily routine have been shown to increase a person’s sense of accomplishment and competency. Including meaningful & fun activities throughout the day is the foundation for behavioral activation, which is one of the best methods for mitigating depression.
Finally, socialize! Get up and call a friend, say hi to a neighbor or make plans to get together with people after school or work. We learned a lot from the experience of social isolation during Covid, including our need to interact with others. Socialization is an important aspect of mental health & well-being. Finding supportive friends & family to spend time with is a great way to boost your mood. Make a point to connect with someone and schedule a day and time to get together. Regardless if it’s coffee, getting dinner or having a game night at home, all of these ideas encourage you to be social and strengthen those bonds.
While these are just a few of the lifestyle modifications and strategies to reduce the “winter blues”, there are additional interventions and resources to contact for support. Talk to your medical provider or a therapist to explore other options that might best fit your needs.
