As the days get shorter and winter draws near, many people experience changes that impact their mood. Some people feel down, less motivated, or isolated. While difficult, the winter blues are common and tend to resolve in a short amount of time.
Some people experience a more serious type of depression known as Seasonal Affective Disorder (SAD) which may last 4-5 months. Changes in daylight may impact Circadian rhythms, serotonin and melatonin levels in the body, and can cause more severe and persistent emotional and physical symptoms.
There are things you can do to help:
Light. Make light a priority. Consider using a light box indoors (also known as a happy lamp) to mimic the effects of sunlight. Pay special attention to your windows to allow for maximum light exposure.
Get outdoors. Even in the winter, there are positive benefits to being outdoors. Many of the countries rated “Happiest in the World” have climates like ours and they, too, must contend with harsh winters. If you are able, invest in gear that allows you to be outdoors in various conditions.
Healthy habits. Maintaining regular exercise, a balanced diet, and sleep rhythms are all important for your body and brain to function well.
Make plans. Prioritize people over screens. Schedule activities that give you something to look forward to and allow you to connect with others.
Holidays. If the holidays feel lonely or heavy, perhaps there are different ways to make those meaningful. Many faith communities in the area host services to give room for those who are struggling or grieving in a collective setting. Consider attending a community holiday dinner or volunteering to give back.
If your symptoms are not improving, it is time to seek help.
Medical provider: Talk with your medical provider about your symptoms and challenges, and they can support you in creating an individualized plan to feel better. This may include Vitamin D supplementation, medication, nutrition, or lifestyle changes that support your health.
Psychotherapy: Mental health professionals can also be a part of your wellness plan. Meeting with a therapist can help decrease isolation and meet goals such as creating new habits and skills, increasing coping strategies, managing stress, exploring old patterns, and identifying and reframing negative thoughts.
It is important to seek help if sadness or depression becomes severe. If you are experiencing thoughts of suicide or are relying on drugs or alcohol to manage, or experiencing any type of mental health crisis, call, text, or chat 988 for the Suicide & Crisis Lifeline. The winter blues or SAD will pass and spring will soon return.
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