Winter Blues Got You Down?

Do you tend to feel down during the winter months? You’re not alone. Many people experience what’s often referred to as the “winter blues.” This feeling, however, might be more than just a seasonal slump. For some, it’s a form of depression called Seasonal Affective Disorder (SAD). Defined by the Mayo Clinic as “a type of depression that’s related to changes in seasons,” SAD typically begins and ends around the same time each year, usually during the fall and winter months.

Seasonal Affective Disorder can manifest with a variety of symptoms, including fatigue, difficulty concentrating, changes in appetite, and a loss of interest in activities you normally enjoy. The colder, darker days of winter can exacerbate these feelings, making it challenging to stay upbeat. In recent years, the lingering effects of the coronavirus pandemic have compounded these issues, creating even more complex emotional challenges.

If you find yourself struggling with SAD or the winter blues, there are steps you can take to manage your symptoms and improve your mood. Here are several actionable strategies to help you cope with seasonal depression and find moments of light and warmth even during the coldest months of the year.

Access to Light

One of the key factors contributing to SAD is reduced exposure to sunlight. Shorter days and overcast skies mean your body may not produce as much serotonin, a neurotransmitter associated with mood regulation. To combat this, try:

Light Therapy Boxes: These devices mimic natural sunlight and can help regulate your body’s internal clock. Spending 20-30 minutes in front of a light therapy box each morning can make a significant difference.

Dawn Simulators: Unlike regular alarm clocks, dawn simulators gradually increase light in your bedroom to mimic a natural sunrise, making waking up less jarring.

Spending Time Outdoors: Even on cloudy days, being outside can provide exposure to natural light. Take a brisk walk or enjoy a cup of coffee on your porch to soak in as much daylight as possible.

Sleep Consistency

A consistent sleep schedule can help regulate your mood and energy levels. Try going to bed and waking up at the same time every day, even on weekends. Good sleep hygiene practices, like limiting screen time before bed and creating a calming bedtime routine, can support this effort.

Create a Cozy Environment

Your physical space can have a profound impact on your mental health. Embracing the Danish philosophy of Hygge—which focuses on creating a sense of warmth and comfort—can make your home feel like a retreat from the harsh winter weather. Add soft blankets, warm lighting, and scented candles to create an inviting atmosphere. Incorporating elements that bring you joy, like a favorite piece of art or a beloved book, can also uplift your spirits.

Essential Oils

Aromatherapy can be a soothing addition to your self-care routine. Scents like lavender, citrus, and peppermint are known for their mood-boosting properties. Use an essential oil diffuser or add a few drops to a warm bath to enjoy their calming effects.

Mindfulness Practices

Mindfulness and meditation can help you stay present and manage feelings of stress or sadness. Apps like Headspace or Calm provide guided meditations tailored to your needs. Even five minutes of deep breathing or practicing gratitude daily can have a positive impact.

Stay Active

Physical activity is a proven way to reduce symptoms of depression, including SAD. Exercise releases endorphins, which can improve your mood. Whether it’s yoga, dancing, or a workout at the gym, find an activity that you enjoy and try to incorporate it into your weekly routine.

Social Connections

Staying connected with friends and family is essential during the winter months. Even if you can’t meet in person, virtual hangouts or phone calls can help maintain a sense of community and belonging. Consider scheduling regular check-ins with loved ones to ensure you’re staying connected.

Try New Foods

Experimenting with new recipes or cuisines can be a delightful distraction and provide nutritional benefits. Foods rich in omega-3 fatty acids, such as salmon or walnuts, are known to support brain health. Likewise, incorporating more fruits and vegetables into your diet can give you a natural energy boost.

Seek Professional Help

If you’re feeling overwhelmed or struggling to manage your symptoms, talking to a therapist can be incredibly beneficial. Therapy provides a safe space to explore your emotions and develop personalized strategies for coping with SAD. A mental health professional can also help determine if medication or other treatments might be appropriate for you.

By taking proactive steps to address Seasonal Affective Disorder, you can minimize its impact on your life and find moments of joy even in the darkest months. Remember, you’re not alone in this journey, and there are resources and strategies available to help you thrive throughout the winter season.

At Lincoln Park Therapy Group, we know how hard the “winter blues” can be to cope with and we understand that it might be even harder than usual this year due to COVID. If you find yourself feeling extra sad, unmotivated, or disengaged from life over these winter months, or if you notice that your depression is getting worse, it might be helpful to talk to someone about it. Schedule a time to come in and talk with one of our therapists – we’d love to meet you.

Additional Resources to Beat the Winter Blues

Simple Ways to Beat the Winter Blues – There are a number of things that can help you beat these winter blues.

Try Something New… and Other Tips to Beat the Winter Blues – our favorite ways to get you out of the house, connecting with others and beating the winter blues in Chicago.

Beyond the Festivities: Strategies for Overcoming Post-Holiday Blues – Here are several actionable strategies to help during the post-holiday winter months.