Labor Day has passed, and with it, the dog days of summer. The long days of sunshine, outdoor plans, and time with friends are giving way to flannels, bonfires, football, and colder, darker days.
Before long, it’s dark when we leave for work and dark again when we get home. Weekends seem to fly by, and getting off the couch can feel just a little harder. We may find ourselves thinking, when will I see the sun again?
For many of us, winter brings a little less energy and motivation. Shorter days can affect our sleep and daily routines, while cold weather can make it tempting to stay inside and become less active or social. Maintaining a consistent sleep schedule, spending time outdoors during the day, and staying physically active can all support healthy sleep and well-being (National Heart, Lung, and Blood Institute NHLBI, 2022).
I suppose those Pennsylvania snowbirds might be onto something!
A Few Ways to Beat the Winter Blues
When the weather turns cold, small things can make a difference:
1. Get some daylight. Take a morning walk, enjoy tea outside when weather permits, or simply spend some time outdoors during the day.
2. Keep a regular sleep routine. Going to bed and getting up around the same time each day can help support your body’s sleep-wake rhythm (NHLBI, 2022).
3. Keep moving. You don’t need a gym membership. Walk, stretch at home, or help a neighbor.
4. Stay connected. Making plans with family or friends, whether for coffee, a phone call, game night, or a community event, can give you something to look forward to.
5. Plan something to look forward to. Winter is easier to get through when there are little bright spots on the calendar. Get creative.
When It’s More Than the Winter Blues
Feeling a little down during the winter doesn’t necessarily mean you have Seasonal Affective Disorder (SAD). SAD is a form of depression presentation that follows a seasonal pattern.
Winter-pattern SAD can include persistent sadness, loss of interest in activities, fatigue, changes in sleep or appetite, difficulty concentrating, and social withdrawal (National Institute of Mental Health NIMH, 2023).
If these symptoms last two weeks or more, interfere with everyday life, or continue to worsen, consider talking with your health care provider or a mental health professional (NIMH, 2023).
And remember, asking for help is not a sign of weakness. Instead, it is a way of caring for yourself in order to live the life you want to experience.
Winter may bring shorter days, but with a little intention, connection, and balance, perhaps we can bring some warmth to the colder months, from the inside out.
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