Combatting Winter Blues
Once the holiday lights are packed away for another year and the trees return to bare, it's not uncommon for many people to experience winter blues. Going out requires more layers and planning than in the summer months, and many people commute home in the dark. This dreariness is often referred to as winter blues or winter-pattern Seasonal Affective Disorder (SAD).
The symptoms of winter blues and winter-pattern SAD are similar, but the distinction is based on the severity of symptoms and their overall impact on your daily life. The most common symptoms include low mood, feeling more tired than usual, loss of interest in activities, increased appetite, and irritability.
The changes occur in response to changes in our bodies' circadian rhythms.
Experiencing fewer hours of sunlight, especially during the winter months, can lead to an imbalance in the production of serotonin and melatonin, impacting our motivation and sleep patterns. While it's impossible to lengthen the hours of daylight, there are small steps that, in combination, can make adjusting to the bleaker season less challenging.
For those who find it difficult to start their day before the sun rises, light therapy boxes are specifically designed to provide exposure to bright lights that mimic sunlight, hoping to regulate the body's natural sleep and wake cycles and boost the mood.
Working with your primary care provider to identify hormonal deficiencies can help identify supplementation needs. Vitamin D deficiency is common during the winter months due to reduced sunlight exposure and can mimic symptoms of depression. A healthcare provider can help you determine if supplementation is appropriate and recommend the proper dosage.
Talking to a licensed mental health professional is also helpful in identifying stressors and addressing negative thoughts, feelings, and behaviors associated with the change in seasons. Exploring these patterns in therapy can develop helpful reframes and practical coping skills.
Reflecting on the most challenging parts of this time of year, including changes in eating and alcohol consumption, can help identify other lifestyle changes that can offer relief. For example, increasing exposure to daylight when possible is helpful.
Spending time outdoors during daylight hours, even on cloudy days, can help lift our moods. Creating an exercise routine can also help release endorphins, which boost mood.
Even though it's not unusual to crave more carbohydrates during the colder months, incorporating a balanced diet with fruits, vegetables, and whole grains can help us feel better. Intentionally planning time with friends and loved ones can minimize feelings of isolation that often arise after the holidays and before the warmer months.
While many people experience winter blues, talking to a medical or mental health professional about the intensity and frequency of your symptoms is important.
