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“I find this time of year to be really tough. It is cold outside and the winter blues seem to get me down. Is it just me and how can I feel better?”
Thank you so much for writing in. I am so glad you brought up this important topic. The “winter blues” is a common experience for many of us. According to the National Institute of Health, colder weather, stressful winter holidays, and missing absent loved ones can all be factors causing a general sense of sadness during the winter months. We may notice that we feel like we have less energy, wake up “on the wrong side of the bed” and feel “down in the dumps” this time of year. This is common and normal! The “winter blues” is not a clinical diagnosis and refers to a milder feeling of sadness that does not generally interfere with your ability to function at work, school or with your family and friends in daily life.
However, if you are finding that you are having a really hard time and that feelings of sadness, hopelessness, worthless, changes in sleep, appetite, and irritability are getting in the way of your ability to function, you may be experiencing Seasonal Affective Disorder, or “SAD.” This is a clinical diagnosis and should be evaluated by a mental health professional. According to the NIH, studies show that SAD is caused by shorter days and less sunlight. SAD is more prevalent in northern states in the US.
But I have good news! There are some easy simple steps we can take to help boost our mood. While none of these tips are “magic wands” to totally eliminate the winter blues and are not a replacement for professional support if that is what need, they are important additions to your routine to help you feel a bit better until Spring!
Tips for Beating the Winter Blues (from National Institute of Health)
- Get early morning sunlight- go outside (even if it is cold!) and experience the sun when it is out. Use all five senses- how does the sun feel on your skin, can you see the sunlight, listen for sounds of nature, take deep breaths and smell, can you taste the cold air?
- If sun is hard to find, you can purchase a “light therapy box”- sit in front of the light box for 30 minutes every morning. A quick on-line search showed options in the $30-$50 range. Studies show that light therapy is highly effective!
- Go for a walk or do other light physical movement- the goal doesn’t have to be “exercise” in the traditional sense, just move your body! Even a short walk around the house or block may help!
- Social connections matter! Call a friend or loved one for a chat. Arrange to meet someone for some quality time. Remember it is the social connection that matters, not the activity you are doing or the place you are while connecting!
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