Mental Wellness in Winter: Coping With the Winter Blues and Seasonal Affective Disorder

Winter might dazzle with its pristine snow and glowing hearths, but it can also cast a chill on our spirits. Notice your mood sinking as the days shorten and temperatures drop? You're not alone.

Enter the winter blues and its more intense sibling, seasonal affective disorder (SAD). The former acts like a passing cloud of gloom, while the latter feels like a full-blown storm that stubbornly lingers.

But here's the good news: You're not defenseless against either. Prioritize sleep. Dive into invigorating exercises. Explore light therapies. Confront the cold with more than just warm attire by arming yourself with knowledge and strategies that help you face winter's challenges.

Navigating the Seasonal Slide: Tackling SAD

Many people are affected by SAD during the chillier, darker months of the year. Diminishing daylight can trigger overwhelming sadness, social withdrawal, fatigue, irritability and excessive sleepiness.

Reduced daylight can lead to a decline in serotonin levels, a crucial mood-regulating neurotransmitter. Meanwhile, your internal clock can get thrown off balance, potentially ramping up melatonin and making you feel more lethargic. Less sunlight might also decrease your vitamin D levels, which may be linked to depressive symptoms.

But just understanding SAD is half the battle. With the right tools and awareness, you can combat these winter woes and reclaim the joy in every season.

Navigating Winter's Weight: Battling the Blues

Got the winter blues? Unlike its intense cousin, SAD, the winter blues present milder symptoms. You might feel slightly down, crave more carbohydrates, want extra sleep or find your hobbies less appealing.

Short, dark days can disrupt your mood and body clock. Additionally, cold weather tends to force people indoors, away from activities and social interactions that often brighten their days.

While milder than SAD, winter blues still matter, and you can take steps to keep them at bay. Simple tweaks, like soaking up natural light, staying active and planning friendly get-togethers can help you feel immensely better. Still feeling off? It may be time to consult a healthcare professional.

Warm Up Winter: Quick Tips for Chilly Days

Winter can be harsh, but it's also an opportunity for self-care. Daily choices can make a difference for those dealing with SAD or winter blues.

Let In Sunshine

Yes, the sun is scarce during the winter months. That's why you should maximize all available daylight. Draw back your curtains, position yourself near windows or tweak your workspace layout. This not only brightens your space but can also boost your mood and energy.

Shake Off the Chill

Winter often finds us cuddled under blankets on the sofa, but being active is essential to keep both SAD and the blues at bay. Physical activities like indoor yoga sessions, heart-pumping aerobics or a relaxed evening walk release endorphins, your body's natural mood enhancers.

Comfort Foods Meet Nutrition

Craving hot cocoa or pie? Indulge yourself, but ensure these splurges are balanced with nutritious meals. Incorporate a variety of fruits, vegetables, grains and lean proteins into your daily diet. These not only fuel your body but also help stabilize your mood.

Sunshine in a Supplement

Vitamin D, the "sunshine vitamin," is vital to your health. Reduced sun exposure can lower vitamin D levels, which could be related to SAD and other mental health concerns.* Discuss the possibility of taking a supplement with your doctor.

Rhythms That Rescue

Maintain a regular pattern for sleep and meals to help stabilize your body's internal rhythms. This has a profound impact on mood. Consistency is key. But don't just stop at the basics. Add meditation, deep breathing and journaling to help enhance your mental well-being.

Beat the Cold With Passion Projects

Winter is a fantastic time to explore hobbies and activities that spark joy. Whether it's getting lost in a gripping novel, experimenting with crafting projects or tending to an indoor garden, embracing hobbies distracts from the chill and provides a sense of accomplishment and purpose.

Craft a Cozy Corner

You might yearn for a cozy retreat when winter approaches. Warm spaces aren't just inviting; they actively dissolve stress. Imagine being nestled on a sofa while blanketed in softness with candles casting a calming glow. Toss out those harsh white lights and embrace fairy lights or warm bulbs to craft that perfect, tranquil oasis.

Aromatic Bliss

Dive into aromatherapy for a mental and physical boost! Inhale lavender for instant calm and better sleep. Opt for chamomile, the go-to for relaxation and kicking anxiety. Use a diffuser to spread that rejuvenating scent, or drop some oil into a bath and soak those stresses away.*

Staying Connected

While it might be tempting to curl up and disconnect, human connection is a balm. Still, you don't need to plan any large gatherings. Sticking to casual check-ins, whether in person or via a phone call, on a more regular basis can fend off the blues.

Sun in a Box: The Magic of Light Therapy

If those lifestyle tips just aren't doing the trick, you may want to consider light therapy boxes, one of the most effective seasonal affective disorder treatments. Imagine a sleek light box on your table, radiating a warm, UV-filtered glow. Curl up next to it with your cherished book or freshly brewed coffee, basking in its embrace for 20-30 minutes each morning.

The result? Increased serotonin and a reset for your body's internal clock. That's why researchers and consumers both praise light therapy. Some compare it to a sunny getaway, noticing a mood boost within a week!

But, make sure to choose a box specifically designed for SAD treatment. Standard light boxes and tanning lamps are less effective and could even be harmful. Here are some general guidelines on how to choose the best one:

• Light Intensity: A light box should have 10,000 lux of light intensity, the standard for treating SAD.
• Filter: Make sure the box has a diffusing screen to filter out UV rays and evenly distribute the light, minimizing glare.
• Broad Spectrum: Select a model that replicates the full spectrum of natural sunlight (except the UV rays).
• Angle and Adjustability: Features like adjustable stands are beneficial. They ensure the light is directed downward, so you don't have to stare directly into it.
• Recommended Criteria: Opt for a light therapy box that meets all the requirements recommended by the Center for Environmental Therapeutics for effective light box therapy.

With those guidelines in mind, it's best to talk with your physician before buying and using a light box. According to the Mayo Clinic, "If you're experiencing both SAD and bipolar disorder, the advisability and timing of using a light box should be carefully reviewed with your health care provider. Increasing exposure too fast or using the light box for too long each time may induce manic symptoms if you have bipolar disorder."

Further, you may need to consult with an eye specialist if you have past or current eye problems, such as glaucoma, cataracts or eye damage from diabetes.

When Winter Weighs Heavy: Seek Professional Help

Sometimes, the emotional toll of winter can be overwhelming. While self-care is crucial, there are moments when it's insufficient to combat SAD. In such times, turning to a mental health professional isn't just advisable but necessary. They can provide personalized guidance, tailored treatments and coping strategies to help navigate challenging times. Always remember that seeking help is a sign of strength!

Winter can be both a beauty and a beast. While it offers snowy scenes and cozy moments, it also affects our emotional well-being. The winter blues and SAD may lurk in the wings during colder months, but they don't define them. With a blend of knowledge, self-care strategies and professional guidance, we can endure the chill and truly thrive throughout the season.

Clinically reviewed on Sept. 3, 2024.