Many understand that in the colder months, we all can fall victim to the “Winter Blues”. But why does it happen, and what can we do to prepare ourselves as the colder days are fast approaching?
Written by: Katherine David, MS, LPC-IT
Seasonal Depression (also known as Seasonal Affective Disorder or SAD) relates to the seasons changing and most often comes in late fall or winter when it’s getting colder and darker outside. Our changing bodies in the colder months can affect our mood and quality of life.
Common Signs and Symptoms of SAD:
● Feeling more tired throughout the day
● Needing more sleep at night
● Feeling grouchy or irritable
● Not enjoying socializing or participating in hobbies anymore
● Trouble focusing
● Changes in appetite
Why SAD Happens:
● Less sunlight, more darkness – Brain chemicals respond differently to darker days. Our bodies produce more melatonin, a chemical that helps our brains sleep at night, when it’s dark out for longer. The sun being out less leads to our bodies producing more melatonin.
● Colder days means more time inside – Like the animals around us that hibernate, humans tend to be outside less in the winter. We tend to go out less with friends and we spend more time inside and out of the sunlight in the winter.
How We Can Tackle SAD:
● Going outside – Although challenging to bundle up and go outside, it is still beneficial to get outside and get our bodies moving in the winter. Try a short walk around the neighborhood or something fun like a trip to your local zoo with friends or family.
● Investing in a sun lamp – Sun lamps mimic natural light from the sun and can trick our brains into “getting more sunlight” in the colder months. Spending time in front of a sun lamp at home is a great thing to try when your brain is craving that sunlight.
● Making plans with friends – Being intentional with our actions to improve our mood, also known as behavioral activation, is a great way to improve seasonal depression symptoms. Make plans with family and friends and stick to it, even if you’re feeling like staying in bed all day.
● Being kinder to ourselves – It makes sense that we want to hunker down and be inside more in the winter. It is unrealistic to expect our bodies to do as much as they’re capable of in warmer months. Try talking to yourself with kindness and remind yourself that it’s okay to take things slow.
● Talking to someone – Whether it be a therapist, a partner, or a friend, talking to someone about how you’re feeling can improve your mood. Letting those inside thoughts out can often feel like a release or a weight off your shoulders.
