Gods of Your Bluest Days

Every year people may notice a difference in mood and energy level as the winter season drags on. The days grow shorter and the temperature drops lower and it can be hard to find motivation for the smallest of tasks. This feeling of the "winter blues" can be like a heavy fog, making enjoyment harder to come by. Feeling the winter blues can be very common and there are a variety of strategies you can use to combat the seasonal slump and lift spirits during the winter months.

Forever Winter if You Go

The "winter blues" is a general term used to describe the feelings of sadness, fatigue, irritability, and lack of motivation that can occur during the colder months. This experience can be more common in areas where sunlight is scarce. In more severe cases, this experience can meet the criteria for Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern.

It can be normal to feel a little slow or down when the days get shorter, but SAD is typically more pronounced and persistent. It can affect the ability to function in daily life, causing sleep disturbances, changes in appetite, difficulty concentrating, and a general sense of hopelessness. SAD typically occurs in the fall and winter months and can last until spring when the days get longer and temperatures increase.

Even if you don’t experience SAD, the winter blues can still take a toll on your mood and energy. There are many reasons why the winter months can bring out feelings of sadness or lethargy. The reduced daylight of the longer nights and shorter days can disrupt the body’s circadian rhythms. This disruption can lead to feelings of fatigue and difficulty with sleep, which can worsen mood. Sunlight is also one of the best natural sources of Vitamin D. Reduced exposure to sunlight in the wintertime can lead to a deficiency. Low levels of Vitamin D have been linked to symptoms of depression and fatigue. Cold temperatures and icky weather can make engaging in outdoor activities not appealing. This can reduce physical activity levels and overall sense of well-being. Along with less physical activity and time spent outside, winter time can bring up feelings of isolation due to the cold weather and fewer social gatherings. Many people also experience a change in daily routines with staying indoors more often. This lack structure and disconnection from usual activities can cause a dip in mood and energy.

Too Young To Know It Gets Better

The positive is that there are plenty of ways to manage and mitigate the symptoms of the winter blues. Here are some tips and tools that can help with feeling more energized and positive during the colder months.

-Get Outside as Much as Possible- Even if it seems Awful
Even though the weather may not be inviting, it’s important to get outside and soak up some sunshine. Exposure to natural sunlight helps regulate the body’s production of melatonin and serotonin. Even on cloudy days, natural light is still more beneficial than staying indoors. Try to take a short walk, even if it's just for 10-15 minutes. Walking in the daylight helps boost circulation, improve mood, and exposure to natural light.

-Consider Light Therapy
For those who live in areas with long, dark winters, light therapy is one of the most effective treatments for managing the winter blues. Light therapy involves sitting near a special light box that mimics natural sunlight. This can help stimulate the production of serotonin and melatonin, improving your mood and regulating your sleep cycle. The light box should emit 10,000 lux of light and be used for 20-30 minutes each morning. Many people find this to be especially effective during the months of November to March. Always check with your doctor or healthcare provider before starting a new strategy.

-Stay Active
Physical activity is a good way to boost mood. Exercise increases the release of endorphins, the body’s natural mood enhancers, and helps combat fatigue. Incorporate movement into the daily routine, even if it's just a few stretches or a quick dance session during a break. This can help with feeling more energized and combating the “blahs".”

-Create a Cozy Environment
One of the best ways to embrace winter is by creating a warm, inviting environment in the home. Turning the home into a haven of comfort can improve mood and make the season feel more enjoyable when it’s cold and dark outside. Light candles or string lights to create a cozy atmosphere. Soft lighting can have a calming effect and help alleviate feelings of stress or sadnesss. Invest in warm blankets, fuzzy socks, and comfy pajamas to enhance the sense of comfort. Add in scents that are relaxing and comforting, such as vanilla, lavender, and pine. Consider setting up a cozy reading nook or creating a space to unwind and relax.

-Practice Mindfulness
The winter months can bring increased feelings of stress, especially with holiday pressures or the dreariness of the weather. Practicing mindfulness and stress management techniques can help promote calmness and grounding. Try with spending a few minutes each day practicing deep breathing or mindfulness meditation. Writing down thoughts and feelings can be a therapeutic way to process emotions. This practice can shift focus to positive aspects of life, even during winter.

-Stay Socially Connected
Isolation can worsen feelings of sadness during the winter months. It can be important to maintain social connections. While it may be tempting to stay indoors and avoid social events, keeping in touch with friends, family, or coworkers can help lift mood. Try to schedule regular phone calls or video chats with family and friends. Even a quick chat can brighten the day and provide emotional support. Look for indoor activities or hobby groups to join. Whether it's a book club, a cooking class, or a creative workshop, staying involved in social activities helps create a sense of connection and purpose.

-Seek Professional Help if Needed
It is important to check in with a therapist or healthcare professional if the winter blues are severely impacting the ability to function or are turning into more significant depression. A therapist or counselor can help develop coping strategies and support with insight and connection. Therapy can be a helpful too in treatment if symptoms are making life difficult.

Summer Sun Forever

While the winter blues can be tough to navigate, they don’t have to control all the parts of life. The winter months can be more manageable and even enjoyable through taking proactive steps to get outside, stay active, manage stress, and nurture mental health. It is normal and healthy to feel down sometimes. With the right strategies and support, folks can overcome the winter slump and find joy in the season ahead. Reach out for support if the struggles gets to be too much. Whether it’s friends, family, or a professional, asking for help is a powerful step toward feeling better.

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