Beating the Winter Blues
If colder weather and shorter days cause you to feel the winter blues, you are not alone!
For some, this mood change is temporary and is easily managed with lifestyle modifications. But for others, the winter blues can turn into a more severe type of depression called seasonal affective disorder or SAD. The good news? There are things you can do to beat the winter blues.
Winter Blues vs. Seasonal Affective Disorder
Winter blues
The “winter blues” are fairly more common and milder than S.A.D. usually clearing up on its own in a short amount of time. It is often linked to something specific, such as stressful holidays or reminders of absent loved ones.
Seasonal affective disorder:
“Seasonal affective disorder” on the other hand is a clinical diagnosis related to the shortening of daylight hours. Individuals with S.A.D find that their disorder interferes with daily functioning over a significant period of time. It follows a regular pattern and appears each year as the seasons change, and goes away usually during spring and summer.
Some SAD Facts:
- SAD is more common in the northern part of the US than in the south, where winter days last longer.
- It is more common in women than men which is an interesting link given that vitamin D which is a hormone is lowered as a result of the lack of sunlight creating less vitamin D
- Most Difficult months tend to be January and February.
Here are 6 signs you may have Seasonal Affective Disorder.
1: Sleeping too much or too little:
Shorter days seem to be a main trigger for SAD. Reduced sunlight in fall and winter can disrupt your body’s internal clock, or circadian rhythm.
2: Appetite and weight changes.
Some people say that SAD can look like a kind of hibernation. People tend to be withdrawn, have low energy, oversleep and put on weight. They might crave carbohydrates such as cakes, candies and cookies. With the cold weather, it’s tempting to binge on junk food in front of the TV.
3: You don’t enjoy your usual hobbies.
Losing your energy or your drive to do your favorite activities is a dead giveaway to this condition. You might find that you also have trouble concentrating on tasks.
4: Frequent mood swings.
SAD can lead to a gloomy outlook and make people feel hopeless, worthless and irritable. They may lose interest in activities they used to enjoy, such as hobbies and spending time with friends.
5: Withdrawing from others.
Basically not having the energy to socialize or be in social settings.
6. Sad or depressing thoughts.
This is probably the worst symptom of all.
It might feel like a dead end is approaching when winter doesn’t learn to let go, but please remember that spring is right around the corner.
The good news is, there are many natural things that can help with this “funk” or “rut” you may be in. Let’s look at 6 tips to combating Winter blue or SAD naturally.
6 Tips to combat Winter Blues or SAD
- Light Therapy
- NIH researchers first recognized the link between light and seasonal depression back in the early 1980s and since then light therapy, has become a standard treatment for SAD. The goal of light therapy is to replace the missing daylight hours with an artificial substitute.
In light therapy, patients generally sit in front of a light box every morning for 30 minutes or more. The box shines light much brighter than ordinary indoor lighting. Studies have shown that light therapy relieves SAD symptoms for as much as 70% of patients after a few weeks of treatment. Some patients report an improvement in depression after just one session.
You can also make subtle changes in your home to help to boost mood. Things such as utilizing “natural light” bulbs to attempt to mimic the natural light of outside. Opening the curtains and shades to allow more natural light indoors. Even something as simple as lighting a candle and taking some slow deep breaths can improve mood.
2. Exercise
Exercise is great way to stay fit, heart healthy, lift moods and relieve stress. Try walking, joining a class or a gym to develop new friendships and create support systems. The effects of exercise can help to release the “feel good chemicals” in your brain and body which can last for hours.
3. Improve your diet
While we know diet is important all year round, paying close attention to what you eat during these periods can greatly affect the way your brain and body function. Here are some top tips to improving your mood with food:
- Avoid processed foods and refined sugars, that zap energy levels, increase negative moods, decrease the ability to concentrate and increase depression.
- Eat fresh (or frozen) fruits and veggies and proteins and provide your with essential nutrients your body requires.
- Focus on omega-3’s which have been shown to be a great source of vitamin D and brain nutrients. Healthy sources include nuts such as walnuts, and seeds such as flaxseeds to name a few. For individuals who have trouble absorbing dietary fat — such as those with Crohn’s disease or celiac — they have added difficulty getting vitamin D from diet no matter how much they eat as Vitamin D requires some dietary fat in the gut for absorption. Thus supplementation is key during the winter months for all as we cannot meet all our vitamin D nutrient needs through foods natural or fortified so supplementation during these periods are definitely recommended.
- Finally, don’t forget to hydrate! Your body needs both water and nutrients to function well.
- If you need help, seek support from a registered dietitian for additional recipes and ideas.
4. Supplement with Vitamins
Supplementing with Vitamin D and essential B vitamins is shown to be helpful in treating SAD. B vitamins stimulate the release of neurotransmitters which help to boost mood, while vitamin D can affect serotonin levels in the brain, diminishing symptoms of SAD. Be sure to discuss supplementation of these vitamins with your healthcare provider to determine how much of each you need.
5. Relaxation
Do Something for You and RELAX. Try a massage, relaxing in a hot bath or sauna. Even listening to relaxing music, reading a book or singing an uplifting song can be helpful during these times.
Finally, if necessary incorporate therapy. Growing evidence suggests that cognitive behavioral therapy (CBT)—a type of talk therapy—can be helpful for patients who have SAD. A preliminary study has compared CBT to light therapy and both were found effective at relieving SAD symptoms over six weeks in the winter.
6. Embrace the Season
There are so many fun things to do in the winter whether you are a snow-lover or not. For those who don’t mind the snow and cold, try skiing, snowboarding, ice skating, hockey, sledding or snowshoeing. -For those who prefer to stay indoors, consider painting, drawing, reading, knitting, book clubs, scrap-booking, or spending time with friends and family. Essentially anything that you do will stimulate your body and mind and will keep your spirits high!
Sources:
- How to Beat the Winter Blues. (2021, January 4). Verywell Mind. https://www.verywellmind.com/how-to-beat-the-winter-blues-5087998
- Beat the Winter Blues. (2017, September 8). NIH News in Health. https://newsinhealth.nih.gov/2013/01/beat-winter-blues
- Psych2Go. (2018, December 15). 6 Signs You Have Seasonal Affective Disorder (SAD) [Video]. YouTube. https://www.youtube.com/watch?v=HWBJpATz7-w