Winter is Coming: Dealing with the Winter Blues
As winter approaches, the days grow shorter and temperatures drop. With this shift, many experience a wave of unwelcome emotions often referred to as the “winter blues.” So, what exactly are these winter blues, and how can you regain your energy when all you want to do is hibernate? We consulted with a few experts for insights.
The winter blues are quite common, according to Amy Sedgwick, who oversees clinical operations at a rehabilitation center. She notes that these feelings are usually an intensification of stress or sadness many people feel during the holiday season, particularly after daylight saving time ends in the fall.
“The decrease in sunlight, coupled with shorter days and the pressure to maintain a cheerful demeanor during the holidays, can leave individuals feeling isolated and unhappy—even if they’ve never been clinically diagnosed with depression,” she explains.
It’s crucial to understand that experiencing winter blues, or feeling a bit off during the long nights and short days, could indicate something more serious, like seasonal affective disorder (SAD). This specific type of depression can manifest during particular seasons, with winter being the most common period. If feelings of sadness or hopelessness escalate, it may be wise to consult a healthcare professional. For more typical cases of winter blues, experts offer the following suggestions to help lift your mood.
Energy Boosting Habits for Winter
1. Exercise
Sedgwick emphasizes that exercise is a fantastic remedy for shaking off the winter blues and enhancing energy levels. “Physical activity releases endorphins and can improve mood,” she says. Engaging in activities like ice-skating, winter sports with friends, or sticking to a gym schedule can lift self-esteem and motivate those feeling down during the colder months.
Moreover, exercise helps clear negative thoughts, acting like a form of active meditation, and is linked to enhanced self-esteem.
2. Get some sun
Dr. Samant Virk, a neurologist and founder of a healthcare company, mentions that increasing exposure to natural light can help boost energy. He recommends opening blinds in the morning and sitting near windows whenever possible, especially for those with desk jobs.
Sunlight can help adjust your body’s internal clock and reduce melatonin production, which could be excessive in winter, leading to increased tiredness.
3. Avoid unhealthy foods
Cravings for sugary and starchy comfort foods often spike during the winter months. Virk advises opting for protein-rich foods instead, as they provide sustained energy without the subsequent crash. While indulging these cravings may offer a fleeting high, they can exacerbate negative emotions. Steering clear of such foods can aid in maintaining an improved mood over time.
4. Go for a walk
A brisk walk comes with a couple of perks, says Virk—sunshine along with an increase in heart rate that can enhance your energy for the day. Moderate exercise, even leisurely strolls, has been shown to boost mood and alleviate stress, improving focus and cognitive performance too.
5. Connect with others
Psychotherapist Kelly Bos notes the importance of staying socially engaged during the winter. “Isolation can be stressful and staying connected contributes positively to mental well-being,” she states. Whether it’s lunch plans or a shopping outing, reaching out to others can lighten your mood, even if it’s just through text or video chats on those particularly dreary days.
6. Make a plan
If winter got you down, consider making a concrete plan to look forward to. Bos cites that planning an event, be it a vacation or a simple holiday dinner, has mental health benefits that can boost your mood. Looking ahead can sometimes bring more joy than reminiscing about past experiences.
7. Avoid alcohol
With the holiday season comes festive drinks, but Dr. Prakash Masand, a psychiatrist, advises moderation—or better yet, abstaining altogether. “Self-medicating with alcohol can backfire because it’s a depressant that may worsen your mood,” he cautions.
Though the winter blues can feel overwhelming, applying these tips might help restore some of your summer energy. And if it seems more serious, don’t hesitate to reach out for support. Warmer days are on the horizon, and soon enough you’ll be basking in the sun again.
