
While I explored the Summer Blues earlier this year, it's time to turn our attention to their winter counterpart: the dreaded Winter Blues. While some people are all about snowmen and snowflakes, others find themselves battling a case of the "blahs" when the days get shorter, and the temperatures get colder. But fear not, fellow sunshine lovers! You don't have to hibernate (or hide) until spring. If you are feeling less than motivated, increasingly sadder, fatigued, or in a constant state of “ugh” then you might be suffering from those winter blues or Seasonal Affective Disorder (SAD-a more intense version of the blues).
Decoding the Winter Blues (and SAD): What may be contributing to your wintery outlook.
The Case of the Missing Sunshine: Shorter days and lack of sunlight can mess with your internal clock and those feel-good brain chemicals. Without regular sunshine you may be deficient in Vitamin D, which can zap your energy and your mood.
Cabin Fever: Feeling cooped up indoors can make anyone stir-crazy, especially when you love basking in the sun or like getting your exercise in the fresh air. Feeling stuck inside can make us feel powerless or helpless, leading to lack of motivation to do anything.
The "This-Will-Never-End" Blues: Staring out at a dreary landscape, up and down temperatures changes, or feeling the chill from colder days can make it feel like winter is an eternity. Feeling even a little bit uncomfortable can feel like forever.
Ill At Ease: An increase in viruses during winter months can make us feel sick mentally and physically. Recuperating during colder cloudier days can take a toll on our mood and slow down healing and our immune system.
The Ghost of Winter Past: If you experienced a past trauma or loss during the winter months your brain might be linking the season with those negative memories. If you don’t know why you feel off, you may be experiencing a seasonal association.
The "Me-Time" Deficit: Are you burning the candle at both ends and neglecting self-care? Your body and mind might be staging a winter rebellion, and if you don’t surrender, your mind and body may lose the battle.
Signs of Winter Woes: What to look out for so you can warm up rather than stay chilled.
Mood Swings: Do you feel like you are on an emotional roller coaster ride that you can’t get off of? Red Flags of mood changes may include feelings of irritability, sadness, anxiety, concentration issues, pessimism, feeling stuck, apathy, and lack of motivation.
Behavioral Changes: Be on the lookout of behavior changes such as isolating yourself, snapping at loved ones, avoiding people or activities, lack of empathy towards yourself or others, overeating, or overspending. Your actions might be speaking louder than words.
Physical Clues: Notice if your body is keeping the score. Changes may include weight gain, lack of self-care, increased hangovers, brain fog, neglecting personal hygiene, or body tension. Your body might be trying to tell you something, so give it a listen.
"You seem different...": If people are commenting on your mood or behavior, or you are having more verbal or physical fights with others, it's definitely time to take notice. Others might be reacting to what you are putting out.
Warm Up Your Winter: Ways you can defrost your mind and body.
Let The Light In: Open those curtains, turn on your lights, and consider a sun lamp or even a tanning bed in moderation. Avoid living in darkness, which increases melatonin and makes us feel more tired. Consider visualizing warm sunny days for mini vacations for your brain.
Embrace the Great Outdoors: Bundle up and get some fresh air, even if it's just a short walk. The cold air can actually be invigorating, and the exercise might give you more energy. You don’t need to take a polar plunge to wake up your brain, a little cool can go a long way.
Hygge Your Life: Embrace the Danish concept of "hygge" by creating a “cozy” and comforting atmosphere with warm blankets, soft lighting, and your favorite hot beverage (a great excuse for hot chocolate lovers!). Need a snuggle? Hug your furry friend, your partner, friends, your children, or anything that’s fluffy (safety first of course!).
Plan Your Escape (Even if it's Just in Your Mind): Book a vacation to a place with warmer weather, plan a fun outing with friends, or read books or watch movies about warm places for a mental escape. Plan something to look forward to, which can help ease boredom and warm your heart and mind.
Holiday Humdrums to Quality Fun Time: Are you bummed that you don’t have a plus one for Valentine’s Day or don’t have that kick ass vacation planned for spring break? Consider planning some quality “me-time” and giving yourself a little love. Give yourself “quality time” by engaging in self-care, allowing yourself to have do-nothing days, and focus on what is good in your life right now rather than what you’re missing.
Phone a Friend (or a Therapist): Don't suffer in silence. Reach out to your support network or a healthcare professional. You may just need a boost, or if the depression is really weighing you down, or is ongoing, you may need therapy or medication. Sometimes just talking about how you feel can make a world of difference, especially when you feel like you’ve gotten stuck in a snowbank and don’t have shovel to get yourself out.
Find Your Winter Wonderland: Yes, winter has its challenges, but it also has its own unique beauty. Embrace the magic of snow covered landscapes, chuckle at a snowmen’s lopsided carrot nose, cozy up by the fire, participate in winter activities, watch winter sports, and give yourself the excuse to indulge in those delicious winter treats (with mindful moderation, of course!). If you live in a milder winter location, enjoy time outside without the sweltering heat or even being able to make sand angels without freezing your behind.
Avoid The Doom and Gloom: With extra indoor time can come an increase in social media and news watching and scrolling. Consider watching or focusing on things that uplift you rather than bring you down. Need a heart warmer? Watch videos of playful Husky dogs joyfully rolling around in the snow or animals trying to navigate the snow for the first time.
Remember and Reframe: It can feel like winter will never end, but remember, warm sunny days will soon return. Just around the corner you will be experiencing the new growth of Spring and everything will seem fresher. The cold and dark can also be a helpful reminder to appreciate the warmth and light. The sun will come out tomorrow, I bet your bottom dollar!
There are numerous reasons why people experience Seasonal Affective Disorder or Winter blahs and as you can see there are many ways to outsmart the winter blues. If you recognize these feelings or behaviors in yourself, there are proactive steps you can take to prepare for and manage them when they arise which can lead to greater winter light and happiness.
Remember, snowmen melt, days will become longer, and you’ll soon be experiencing milder days, colorful flowers, and one step closer to summer fun!
