4 Ways to Overcome the Winter Blues
Do you feel more sad, fatigued, or having more trouble concentrating during the winter months? Well, you are not alone. According to Cleveland Clinic, 10 to 20 percent of Americans may get a milder case of the winter blues. The shortened days and less sunlight, especially in the Northern Tier, Pacific Northwest, New England, and Mid-Atlantic states, cause winter to be challenging for many. Even someone who is generally optimistic, still able to do daily household tasks, or able to work may be affected by the winter blues. The good news is- there are many self-care practices that can help improve your mood and find joy during these colder months.
If you are experiencing depression symptoms such as overeating, oversleeping, or feeling hopeless that interferes with your daily functioning you may have seasonal depression and it is important to seek help from a primary care provider, psychiatrist, or other mental health professional. If you do not have a provider established I suggest reaching out to The National Alliance on Mental Health (NAMI) for resources. You can also text “Helpline” to 62640.
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Self-care practices and lifestyle changes can be of great assistance to protect your mental health. Here are 4 tips from a licensed therapist to beat those winter blues.
Keep your sleep schedule consistent
The shorter days in winter cause our natural internal clock aka circadian rhythm that influences our sleep, eating habits, and mood to be out of sync. Good sleep hygiene helps balance our mood and maintain good mental health, especially during the winter months. When there is less light your brain produces more melatonin, a hormone that makes you sleepy, therefore, making us more fatigued. In order to help keep your circadian rhythm in sync, It is important to go to bed around the same time each night.
Create a bedtime routine if you do not have one already. This may include winding down in bed with a cup of hot tea, reading a book, or listening to a podcast. Your internal clock is able to function at its best when your body has a routine in place.
Get enough sunlight.
While there are several risk factors for seasonal depression, SSM Healthfound that low levels of vitamin D increase that risk. Try to spend the morning exposing yourself to sunlight by simply opening the blinds right when you awake. Throughout the day, sit near windows if you can. Some have found light therapy to be effective for those days with little natural sunlight. Exposure to sunlight in the morning for 10–30 minutes can help optimize your circadian rhythm as well as provide you with vitamin D.
Move your body.
Blood circulation when being active helps increase endorphins. Endorphins help relieve pain, reduce stress, and improve mood. This could include doing yoga each day, doing strength training, or taking a brisk afternoon walk.
Stay connected
Whether it is making a call to a friend, going to visit family, or even a zoom call- these are all helpful in staying socially connected. When the weather gets cold it naturally causes us to stay inside much more than usual. If staying connected virtually is what you are most comfortable with, that is more than ok. Connect with those who bring you joy and lift your spirits up.
The winter brings many struggles, on top of the ongoing global pandemic that escalated loneliness and isolation. The change of seasons may mean a change in your self-care practices as well, so be sure to take small steps as needed and be gentle with yourself in the process. There is support out there and you are not alone. If you are incorporating lifestyle changes and self-care practices, but not feeling better, seek guidance from a mental health professional, such as a therapist or counselor. You may also reach out to the Suicide and Crisis Lifeline at 988. If you don’t feel like talking on the phone, texting is available.
