How to Beat the Winter Blues
A guide to navigating seasonal affective disorder and regulating mood in the colder months.
Disclaimer: this article is not meant to diagnose any conditions or offer medical advice in any way. It is merely my thoughts and what has worked for me in the past. Please seek help from a medical professional if you are concerned about your mental and/or physical health.
If you feel particularly down in the winter or your mood is more stable and overall more positive in the warmer seasons, there is a chance you may have seasonal affective disorder! SAD is a type of depression that affects many people, and it typically manifests itself as symptoms of depression throughout the year when the days are a little shorter and colder. While I cannot offer you any medical advice (really, please see a doctor if you are dealing with this!), I can give you some tips that have helped me personally, as well as tricks that studies have proven effective to help alleviate symptoms.
Get some light!
This is a big part of the winter blues. Lack of quality light or sun exposure can greatly affect your mood! Try spending at least 20 minutes a day outside, or invest in a light box which may help to release happy brain chemicals. Remember, even if it is a little cloudy or overcast in the sky, it still counts, and you still need to use SPF to protect your skin!
Stay Active
This is honestly my #1 tip for keeping spirits high in any season. Getting your body moving not only helps you maintain good physical health, but the endorphins released throughout exercise can really help your mood as well! Sometimes the only thing I want to do is sit on the couch, but going for even a 15 minute walk can help you feel better. And hey, you may even feel more productive, which is always a mood booster for me!
Talk to a doctor
Sometimes the problem goes a little deeper than seasonal sadness. If you find that you can’t beat these feelings, please reach out to a doctor that specializes in mental health matters. There are also many types of online resources available at little to no cost. Find whatever means works best for you, and incorporate it into your routine!
Routine!!
For some people, a routine can make you feel like you are stuck in a rut, but when it comes to your sleep schedule, having a routine is best! Try to go to bed and wake up around the same time each day and night for the best quality sleep. It may take a couple of weeks to really stick to it and notice a difference, but once you do, it’ll already have become a habit!
Laugh out loud
Studies have shown that laughter really is the best (or close to the best) medicine! Laughter helps mitigate feelings of seasonal depression, so throw on your favorite funny film or scroll through TikTok and relax! Maybe include a couple of friends in this activity, and you all will feel great together!
Seasonal Depression or Seasonal Affective Disorder may seem like it’s no big deal and be joked about a lot, but it can become a real problem if you do not address it.
Take time to journal or check in with your feelings and your mood, and be aware of any changes. There is absolutely no shame in reaching out to a doctor or someone you trust and asking for help! Hope these tips help you to stay happy and healthy this holiday season!