Combating the Winter Blues
The start of the winter season can feel overwhelming as people prepare for the upcoming holidays and the shorter days ahead. As you start to navigate the winter months you may notice having a more difficult time staying motivated or even feeling a drop in your mood, something also known as the “winter blues.” Winter blues and the more severe form, Seasonal Affective Disorder (SAD), have been linked to decreased exposure to sunlight, due to the shortened daylight hours. The decrease in sunlight impacts Serotonin, Vitamin D, and Melatonin. Serotonin levels contribute to feeling awake and an elevated mood but require sunlight for increased production. Vitamin D aids the body in regulating energy, mood and in the maintenance of Serotonin levels. However, the decrease in sunlight can result in a drop of Vitamin D production and levels. The decrease in sunlight can also result in Melatonin not being suppressed, resulting in feeling more tired throughout the day.
The combination of decreased Serotonin and Vitamin D and unsuppressed Melatonin can result in a variety of symptoms. You may notice trouble concentrating, memory loss, or struggling to make decisions. Changes to your appetite, issues relating to sleep, low self-esteem, and decrease interest and enjoyment in previously enjoyed activities are also common experiences. Some individuals might experience an increase in body aches or pain. While there are aspects of the winter months that cannot be changed, there are ways to combat the symptoms you may experience.
One of the most helpful ways to address the winter blues is to expose yourself to light, even on days where there is a lot of cloud coverage. It may not seem like it, but you will still get exposure to light that can help bolster Serotonin and Vitamin D levels. Sticking to a regular routine also helps combat feeling down, especially when it comes to a sleep routine. One of the biggest factors contributing to sleep problems is exposure to artificial light one to two hours before bed. It is best to avoid watching television, using a phone, tablet or computer in bed. While challenging at first, increasing the time away from artificial lights before bed can drastically improve sleep. Regular exercise can also aid in decreasing the winter blues. Exercise can look different for everyone and does not just mean cardiovascular exercise or weight training. Any form of body movement, such as yoga, leisurely walks, or dance can help improve your mood. Lastly, meeting with a therapist is another helpful way to address the winter blues. It is especially helpful to meet with a therapist if you notice that your relationships, job, or schooling is negatively impacted by your mood.
The winter months can feel overwhelming. You are not alone in feeling the mid-winter slump. Keep in mind some of the tips above to help boost your mood!
Disclaimer: All content on this website is for informational purposes only. It does not substitute for clinical treatment or advice. If you, a friend, or a family member is struggling with mental health and/or addiction issues please call our main office at 952-926-2526. For emergencies, go to your nearest emergency room and/or dial 911.