Winter Blues: How To Overcome Seasonal Depression
Many of us struggle with our mental health during the winter months. With gloomy weather can come feelings of sadness and we may find it hard to pick ourselves up. Here are some tips to help you feel brighter this winter.
All of us feel down or depressed sometimes, overwhelmed by negative thoughts. We can be particularly susceptible to this during the winter months, when it gets colder and darker outside. This lack of sunshine can make us feel sluggish and unmotivated. We may feel so tired that we fall asleep earlier or struggle to get up in the morning. At times, things can seem so dark that we may experience a sense of hopelessness. And as a result, we might turn to unhelpful coping strategies, like increasing our alcohol intake or eating more unhealthily.
Sometimes these problems become so difficult that we can struggle with daily life, especially when it comes to performing at school or work. If this happens, it may be a case of seasonal affective disorder, aptly abbreviated to SAD. This diagnosis was first suggested in the 1980s to describe patients who only seemed to struggle with their mood during specific seasons, usually the winter. Since then, a lot of research has been done to explain why SAD occurs and how to overcome it.
How does light affect our mood?
Scientists still don’t know exactly how our mood responds to changes in sunlight, but they believe it has something to do with our circadian rhythm. This refers to the natural cycle of energy that helps us to wake up in the morning and be active throughout the day. It’s also responsible for making us feel tired in the evening and helping us to sleep at night.
The brain has something similar to an internal clock, which estimates what time of the day it is by the amount of natural light detected by our eyes. This internal clock then regulates hormones such as melatonin, which play a role in how tired we feel.
When it gets darker outside, our brain may think that it’s time to go to sleep – even though it’s only 4 o’clock in the afternoon, and you’re still at work!
Considering how hard the winter can be, it’s not surprising that some animals choose to hibernate instead of putting up with it! Sometimes we might wish that we could do that too – sleep through the winter and wake up just in time for spring. Alas, we still have to write emails, shop for groceries, unload the dishwasher and do all of those other chores we like so much! So, what can we do to overcome this winter slump?
How can I feel better during winter?
Research shows that many people who experience seasonal depression can benefit from using bright light lamps. These are special “full-spectrum” lamps that can mimic natural sunlight and give us the boost in mood and energy that we need. This is also known as phototherapy. Studies show that lamps shining at the intensity of 10 000 lux may be particularly helpful. The best results have been found when using the lamp for 30-60 minutes a day over at least several weeks.
We must be careful though – like the sun, these lamps are so bright that you shouldn’t look into them directly for too long. Instead, let them gently shine on your face while you’re doing something else. It might be helpful to combine it with another activity that you do regularly, such as eating breakfast or drinking your morning coffee. Importantly, it should not be used in the late afternoon or evening, as the light could confuse your body clock and disrupt your sleep.
Paradoxically, another way to overcome SAD and its associated fatigue is to try to increase your level of activity. You might be thinking: What kind of advice is that?! I’m already tired and depressed. However, research shows that inactivity can make our mood worse off in the long run.
Sometimes the less we do, the more tired and sad we are – which in turn, makes us do even less, making us feel even more sad!
When we spend time on activities that give us meaning, it can lead to unexpected boosts of energy and the release of positive endorphins. In fact, there is a whole therapy based on this very principle – behavioural activation – and it has been found to be very effective for depression.
But how do I get active when all I want to do is sleep?! This can be very difficult, but there are strategies that can help. One way to start is by thinking about the activities that you would normally enjoy and that you may have started avoiding as a result of feeling down.
These questions may help:
- How would you like to spend your time if you were feeling better?
- Is there a hobby that you used to like, even if it was a long time ago?
- Are there any self-care activities that help you relax?
- Is there something that you have always wanted to try, like learning a language or baking your own bread?
- What about some chores or responsibilities that you need to do – the closet that needs cleaning or that annoying insurance form you need to fill in?
Try to come up with as many activities as possible. It might be helpful to write them all down on a piece of paper. Once you have some activities in mind, pick one that seems the most achievable at the moment.
The trick is to start with an easy first step that wouldn’t take much time or energy.
For example, many people enjoy baking, and the smallest first step could be spending just 5 minutes browsing a recipe book for ideas. This small step is all you have to do for now. Set a timer for 5 minutes and just try your best to overcome any feelings of sadness or fatigue. After the 5 minutes is up, celebrate! You can do another set of 5 minutes later. This can be remembered as the 5-minute rule. Slowly but surely, these small and easy steps can help you get going and start to turn the tide on some of those difficult feelings.
This technique can be particularly helpful for increasing your levels of physical exercise, which is a known mood booster. For example, you might begin with a 5-minute walk or by doing 5 squats. You can try this a few times a week until it becomes a habit. The next step would be to increase this by a little bit – trying a 15-minute walk or 10 squats. Starting small and increasing your goal slowly helps you avoid feeling too overwhelmed or tired. It also makes it easier to feel successful – even on a bad day!
Meaningful activities can distract us, entertain us, and provide a sense of fulfilment. All of this is good for our mood. And every small step – even if it’s just 5 minutes – can help us feel a bit better.
Most importantly, don’t forget to be kind to yourself while you’re going through this. Winter depression can be challenging enough without us being self-critical. Try to talk to yourself like you would talk to your best friend if they were going through the same experience. Remind yourself that winter will eventually pass and there are brighter days ahead.
Lastly, if things get really tough, you can always talk to your doctor about how you’re feeling. They may recommend a physical check-up or suggest other forms of treatment for SAD, such as antidepressant medication or psychotherapy. This can help you to make better sense of what’s going on and learn additional strategies for beating those winter blues.
You can find other great tools for boosting your mental wellbeing in the Mind Ease app.
