7 Tips For Managing the Winter Blues
Written by Leslie K. Hughes
Medically reviewed by Dr. Ariella Morrow
Winter comes every year, but every year it continues to present the challenge of staying happy when the weather is cold and the sunshine only peeks out for a few hours (if even that).
If you’re struggling with the winter blues, don’t worry – you aren’t alone. There’s a specific name for this type of sadness that comes with the seasons and it’s called seasonal affective disorder, aptly shortened to SAD. According to the American Academy of Family Physicians, “about 4-6% of people may have winter depression” and “another 10-20% may have mild SAD.”
So, winter SADness is real, but you don’t have to fall into its trap this time around if you don’t want to. We are sharing some tips on how to manage your winter blues so that you can enjoy this time of the year rather than get stuck in darkness.
Do You Have SAD or Are You Just Sad?
There is a difference between feeling sad in the winter and actually having seasonal affective disorder.
General sadness in the winter looks like a lack of motivation, trouble sleeping, and just an overall feeling of sadness.
SAD, however, looks like severe sleep issues, eating issues, depression that keeps you from doing normal things, and sadness that can feel debilitating.
If your symptoms are aligning more with SAD, then it is key that you talk to a professional to get help with your depression.
However, if you think you’re suffering from the typical winter blues, then read on for our tips to get out of this slump.
How to Shake the Winter Blues
1. Get physical
You may not want to get movement in when you’re feeling down in the dumps, but it’s one of the best things for you. Studies show that “exercise is as effective as antidepressants in some cases.” And don’t worry – you don’t have to run 5 miles to reap the benefits of exercise on your mood. You can start small with 30 minutes a day, 3-4 days a week and work up from there. Walking is a great way to get outside and get some movement in, and that takes minimal effort. Throw on a podcast or a great playlist, call a friend to catch up, and you’ll likely find yourself out walking much longer than you expected.
2. Set up a sleep schedule
Try to go to bed and wake up at the same time every day and if possible, try to wake up when the sun comes up. That way, you can get as much daylight as possible (which isn’t much in the winter, but you’ve got to work with what you’ve got.) If you wake up before the sun comes up, then expose yourself to a red light or an amber light as soon as you wake up to signal to your body that it’s time to get up and get moving.
3. Establish a nighttime ritual
Nighttime seems to last a long time in the winter, so make it more fun by creating a nighttime ritual (we like the word “ritual” as opposed to “routine”).
Here are some great things to do as part of your nighttime ritual:
Drink tea
Take a bath
Read your book
Limit the amount of TV
Don’t scroll in bed
Meditate before sleep
Journal all of the lingering thoughts at the end of the day
4. Lower your screen time
Oftentimes when people are sad they turn to their phones for comfort. But, that tends to make matters worse. Research shows that social media and screen time are linked to depression in teens, but it likely applies to other age groups as well.
Think about it: when you hop on Instagram you see people who appear to be living their best lives while you are struggling to find the motivation to get off the couch. So, when your mood starts to drop, use that as your hint to limit your screen time and use that time instead to read or do something creative.
5. Eat well-balanced meals
Food has the power to change your mood. Studies show that a “healthy dietary pattern is associated with a decreased risk of depression.”
Thus, by ensuring that you have well-balanced meals with protein, fat, and the other vitamins and nutrients you need, you are increasing your chances of improving your mood.
Oftentimes depression and bad food habits go hand-in-hand, which can cause a cycle of destruction. Break free of that by starting your day with a healthy meal and continuing that habit throughout the day, you’re likely to see the benefits of eating well on your mood.
6. Spend time with others
One thing COVID has taught us is how challenging isolation can be for our mental health. Research suggests that “restricting people’s mobility, although essential to slow the spread of infection, can put a significant strain on people’s mental health on a scale unprecedented in recent history.”
We all have those days where we want to be alone, but when that becomes a pattern, that’s your sign to reach out to a friend to go for coffee, a walk, really anything to get you around someone else.
Attending a workout class is a two-for-one for boosting your mood because you enjoy the benefit of being around other people while also getting that endorphin boost.
7. Try light therapy
Since getting the amount of light you need in the winter is a challenge, light therapy is a great alternative. The Mayo Clinic states that “light therapy is thought to affect brain chemicals linked to mood and sleep, easing SAD symptoms. Using a light therapy box may also help with other types of depression, sleep disorders, and other conditions.”
8. Talk to a mental health professional
If you find that you can’t seem to shake your winter blues despite your efforts, then it may be time to talk to a mental health professional to help you through your depression.
Overview
The winter blues are no joke and are quite common to experience. If you are suffering more severe sadness during the winter, you may be suffering from seasonal affective disorder (SAD).
There are a few different ways you can help yourself work through the winter blues and they include working out, spending time with others, light therapy, eating well, setting up a nighttime routine, and more.
