Beating The Winter Blues

As the days grow shorter and the temperatures dip, many people find themselves feeling a little gloomier than usual. While this is a common experience, understanding the winter blues can help you take proactive steps to feel your best, even during the chillier and gloomier months.

Winter blues refers to a temporary dip in mood that often coincides with the colder, darker months of the year. For some, this might mean feeling a bit sluggish or unmotivated. For others, it might manifest as a condition known as Seasonal Affective Disorder (SAD) a type of depression that occurs at the same time each year, typically starting as early as September (Kamstra et al., 2000).

While the winter blues might just be a passing phase, SAD can be more serious. Here are some warning signs to keep in mind:

  • Trouble focusing

  • Reduced interest in sexual activities

  • Social isolation

  • Low energy levels

  • Fatigue

  • Sleep disruptions

  • Cravings for sugary foods, often leading to weight gain (Kamstra et al., 2000).

If these feelings persist or interfere with your daily life, it’s important to seek professional support. The winter months often bring busy schedules filled with holiday preparations, work, school, and family commitments. Balancing self-care during this hectic time can be challenging, but it’s essential. Prioritizing your mental health and wellness should never be negotiable. By making time for self-care, you’re ensuring that you can show up as your best self.

The winter blues are a challenge, but they’re not unbeatable. With the right strategies, you can make even the darkest months feel a little brighter. Below are some helpful tips you can incorporate to help combat the winter blues:

  • Try to get at least 20-30 minutes of outdoor time a day.

  • If you wish to remain indoors, try to keep the curtains open and sit near windows to soak in natural sunlight.

  •  Staying active can make a big difference! Whether it’s yoga or a brisk winter walk, find a create way to keep your body moving!

  • Stay social and schedule time to meet with friends and family.

  • Eat a well-balanced diet rich in whole grains, proteins, fruits and vegetables.

  • Consider adding vitamin d-rich foods such as salmon, tuna, egg yolks, and orange juice or certified supplements to your daily intake (Harvard School of Public Health, 2024).

  • Prioritize sleep hygiene to help regulate your body’s internal clock.

How do you beat the winter blues? Share your tips and stories in the comments below!

References:

Kamstra, M. J., Kramer, L. A., & Levi, M. D. (2000). Winter blues: A sad stock market cycle. SSRN Electronic Journal. https://doi.org/10.2139/ssrn.208622 

Harvard School of Public Health. (2024, October 24). Vitamin D. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-d/

Amy Deacon