Simple Tips to Combat the Winter Blues

Byclhjohnson

If you know, you know. Once we pass the comfort and joy of the holidays, and the high motivation of that week or so when we are all excited about our New Year’s Resolutions… January gets really real.

Even those of us who generally feel like we are positive people can struggle when it is gray and cold, day after day after day. So, right out of the gate, know this: if you feel the winter blues, you are absolutely not alone. 

Before we go any further, let’s just be really clear. If you are really struggling, seek professional help! Let’s talk about the common symptoms, and then let’s talk about when you might want to get some individualized support.

First, you can have the blues now and then, and it isn’t necessarily Seasonal Affective Disorder, or SAD. SAD is a particular type of depression that occurs during a specific time of the year, usually fall and winter when there is less sunlight. A diagnosis of SAD is indeed a diagnosis of depression, and it is generally a good idea to get some support for it. 

Winter blues is a broader term for a general sadness and lack of motivation that can occur in the winter months, as we spend more time indoors, less time outside soaking up sunlight, less time socializing in general, and less time being active outdoors. 

Either SAD or winter blues can include the following: 

  • Persistent sadness
  • Lack of motivation 
  • Lack of interest in activities that one usually enjoys
  • Sleeping more, or insomnia
  • Changes in eating, whether eating more or less
  • Social withdrawal
  • Difficulty concentrating, brain fog or forgetfulness

So, please note: if you or someone you love is experiencing symptoms to such a degree that you are unable to keep up with school or work, or even feeling suicidal, please seek professional help!

There are great therapies out there and many, such as ACT Therapy, can work quickly in just a few sessions, as well as great medications that can help you turn it around!
For those of us who are experiencing the winter blues or mild but manageable seasonal sadness, let’s talk about things you can do! 

Light Therapy: 

Lack of sunlight due to shorter days and overcast skies is probably the most common contributor to winter blues. Light therapy involves exposure to bright light that mimics natural sunlight. It can be accomplished by seeking out brightly lit spaces, or even by purchasing a light that can sit on a desk next to you while you work. If you’re interested in trying such a light, I was able to easily find them by searching “light therapy” on Amazon, with options for as little as $20.

Exercise:

We already know that being active can boost our mood, right? Putting aside ‘using’ exercise to achieve any sort of physical body ideal, exercise absolutely can help us to clear our head and release endorphins. What form of exercise should you use? Whatever appeals to you! If you don’t enjoy it, you won’t stick with it. Maybe you’re someone who loves pickup basketball at the local gym. Or a walk outside with your dog. Or a treadmill walk while watching a funny show. Or go with a friend to a workout class. Give something a try and if you feel better, keep doing it. If you don’t, try something new! 

Eating Well:

Totally hear you: comfort food is what you crave when you’re in hibernation mode! Me too! However, just as when you are sick you know you need to try to get more nutrients to fight off your illness, the winter blues are no different. Do your best to get your water and protein in, and when you can, seek out nutrient-dense carbs. Still enjoy your comfort foods, just strive to get the nutrients in as well!

Vitamin D:

Most of us generally run low on vitamin D, between living in areas with less sunlight, spending less time outdoors, and using sunscreen. Obviously check with your healthcare provider, but assuming you get the green light, a vitamin D supplement can go a long way towards improving your mood, as well as contributing to a number of other health benefits! 

Spend Time with Those You Love:

While it’s tempting to bond only with your laptop and the latest Netflix binge-worthy series, try to step away from the screen and connect with others as much as you can. Isolation can be a major contributor to general sadness, so whatever you can do to connect will only help you. If you can’t physically socialize, a video call is a solid alternative. But if you can physically socialize, do what you can to make it happen! 

Maintain a Routine:

When we are depressed, we’re more likely to skip out on some of the things mentioned here like exercise. However, simply feeling productive can go a long way to improving your mood. As much as possible, try to stick to a routine, at least during the week, and as much as possible, block out time for the things you really want to accomplish. Feeling like you are on top of your work, school, and caring for your health and relationships will go a long way to lift the blues. 

And last but definitely not least…

Get Cozy! 

This last one is a bit of a reframe. Instead of taking to your bed because you are sad, consider the cold gray days a gift. In the warmer months it’s hard to have an excuse to light a candle, prop yourself up with pillows, and dive into a book or a show. But winter? It’s meant for cozy snuggles. 

Again, a few reminders:

If you experience a little bit of sadness and general laziness and struggling with motivation in the winter, you are not alone! One of the first things we want to do is take away the idea that you are somehow failing if you are struggling. It is a very real phenomenon that many deal with, so give yourself some love and grace.

All of that said- there are ways to help pick yourself up. Try one or two or all of these tips, and see how it goes.

If you find that you just can’t lift yourself up out of the funk, seek help! It may be as simple as talking to a trusted friend or adult, or you may feel like you want to go straight to getting some professional help.

One great resource for our teen readers is the Ready to Hope Workshops. These are designed so that you can bring whatever is weighing on you and share your experience, in a judgment-free space where everyone is just there to support one another and seek out support.

To find out more, check them out here!

And please never hesitate to reach out with questions or for support! You can send an email here, we will see it and respond!