Don’t let the Winter Blues get you Down
6 Steps to overcome seasonal depression
Holy cow! The sun started to set around 4:40 p.m. this evening and although I’m typically not a fan of standard time, I did feel as though there was a lot more time with the kids after school than usual this past week. Perhaps our hibernation season is setting in.
According to the American Psychiatric Association and the National Institute of Mental Health, approximately 5% of the US adult population (16 million) suffer from Seasonal Affective Disorder (SAD), and an additional 15-20% have a milder case of the winter blues, which is not as severe as SAD but still impacts moods and energy levels.
Common signs and symptoms of SAD include persistent sadness, worthlessness, or guilt, less energy and motivation, changes in sleep, like sleeping too much or having trouble falling asleep, changes in appetite, leading to weight gain, difficulty concentrating or making decisions and wanting to stay away from friends and activities.
The main reason for seasonal depression is less sunlight in winter. This lack of sunlight messes with our body's clock and hormone balance. This can make SAD symptoms worse.
The good news is that if you identify with any of the SAD symptoms and become aware, you can make slight revisions to your daily routine and combat the winter blues. Here are a few ideas to brighten the next few months:
1. Natural Light Exposure
Sunlight helps keep our internal clock in check. In winter, less sunlight can mess with this balance. This can make us feel tired, moody, and sad. By getting more sunlight, we can keep our circadian rhythm healthy. This helps our mood and fights off seasonal change blues. Let in as much natural sunlight as you can. Open curtains, blinds, and shades during the day. Take short walks outside. Even 10-15 minutes can give you a boost of natural sunlight.
If your job/routine doesn’t allow for a lot of natural light during the day, I highly recommend trying light therapy. I remember years ago commuting to NYC every day. I would get on the train while still dark out, be inside in a high-rise building for most of the day with barely any windows, and get out of work and it would be dark out. Light therapy in the morning while taking a shower was a saving grace. It can drastically improve moods if used consistently each morning. Here is one from Amazon, similar to the one I own. Even just 10 minutes or so while you get ready in the morning can make a big difference in your day.
2. Prioritize Quality Sleep
Good sleep is vital for our health. In winter, aim for 7-9 hours of sleep each night. Start a relaxing bedtime routine, try to go to bed at the same time each night, avoid screens at least 2 hours before bed, and make your bedroom sleep-friendly and cozy. Pamper yourself with a new pillow or a pillowtop mattress cover.
3. Engage in Regular Exercise
Exercise is great for moods and fighting seasonal depression. Mix up your activities or try something new. A brisk walk or jog outside, yoga or pilates, swimming or indoor cycling. Try to exercise for at least 30 minutes, most days. It boosts energy, lowers stress, and improves your overall health.
4. Nourish Your Body with Healthy Meals & Check on Vitamin Deficiencies
Eating well is important for your mood and anxiety in winter. Eat lots of whole grains, lean proteins, fruits, and veggies. Refrain from processed foods and take a multivitamin each day. Check with your primary care physician to see if you are deficient in any vitamins. Likely the large majority of us in the Northern part of the U.S. should be adding a vitamin D supplement throughout the winter months just to maintain a normal range.
5. Mindfulness and Stress Management Techniques
Mindfulness means being fully present in the moment. It's about noticing your thoughts, feelings, and body sensations without judgment. This can help you deal with winter's low mood and sadness. Try simple mindfulness exercises, such as deep breathing when you first wake, meditation, or body scans, to check in with yourself throughout the day.
Practice gratitude by taking a few moments each evening to reflect on the positive aspects of your life, even in the midst of challenging times. Engage in mindful activities like gentle yoga, nature walks, or art-based practices to help soothe your mind and body.
Managing stress is key to fighting seasonal depression. High stress can make mental disorders worse and lower our mood. Using stress-reducing techniques can help you stay balanced and well during winter. Prioritize self-care, and try relaxation techniques like progressive muscle relaxation or guided imagery to release whatever is holding you back.
6. Social Support and Community Engagement
Winter can be tough, especially for those with mental health issues like SAD. But, staying connected and involved in your community can help fight the winter blues. Being part of a community gives you a sense of belonging. Spending time with friends, trying out a new fitness facility, or volunteering at your local faith-based organization can make you feel less alone and lift your mood.
Research shows that being social and doing group activities can increase your mental well-being. Being around people who support you and doing things you enjoy can help beat the winter blues. A few ideas include joining a winter-themed club or activity group, such as a book club, knitting circle, or outdoor adventure group, or volunteering at a local organization or community center, which can provide a sense of purpose and belonging.
Stop texting and pick up the phone! Regularly schedule video calls or in-person visits with friends and family, even if it's just for a cup of coffee or hot tea. Attend local events or cultural activities, such as concerts, art galleries, or holiday celebrations.
Conclusion
The winter months can be especially challenging for those who are predisposed to depression and seeking help from a mental health professional is also recommended if you are not able to improve your moods on your own. A therapist or counselor can offer personalized support using evidence-based therapeutic approaches such as cognitive behavioral therapy (CBT) to help people cope with negative thoughts, feelings, and behaviors. Seasonal depression, or Seasonal Affective Disorder (SAD), is a common issue in America but by getting more natural light, making lifestyle changes, and getting help when needed, we can beat the winter blues and enjoy life to its fullest.
As always, live consciously, combat your winter blues, and cultivate inner harmony.
~ Victoria Roger, LCSW - Psychotherapist and Founder of Inner Harmony NY based in Massapequa, NY and serving clients across New York State
