By Sheila Banks
Communication Specialist

If you find yourself feeling blue or sluggish this time of year, you are not alone. Many people experience a mild depression, often referred to as the “winter blues,” more formally known as winter-pattern Seasonal Affective Disorder (SAD).

According to the Crisis and Trauma Research Institute, “More than half the people living in places where there are four seasons report having the ‘winter blues’ – a mild depression characterized by a lack of motivation and low energy. In 2-3% of the population, these difficulties are very severe. They recur as an annual depression called seasonal affective disorder (SAD), and women are often more affected than men.”

Experts agree that winter-pattern SAD is linked to less daylight and is exacerbated by spending more time indoors. The onset of SAD varies by individual. For some, reactions begin around the fall equinox in September, while others experience mood changes as late as December. Depressive symptoms continue throughout the winter months and begin to subside with the arrival of spring.

Prior to a mood shift, physical symptoms may appear. These symptoms may include fatigue, oversleeping, overeating, a craving for carbohydrates, weight gain, and social withdrawal. Once depression sets in, symptoms are like those of nonseasonal depression, including loss of motivation for activities, social withdrawal, irritability, anxiety, sadness, and the like.

You don’t have to stay stuck in these feelings. There are some things you can do to help ward off the winter blues.

EMBRACE THE SEASON

Shift your mindset. Instead of focusing on the dreary days of winter, look for positive ways to embrace the season.

▪ Enjoy a cup of hot cocoa.
▪ Have a tea party.
▪ Make a soup or stew (freeze small portions of the leftovers to enjoy later!)
▪ Build a fire in the fireplace. If you don’t have a fireplace, create a cozy environment with Christmas lights or candles.
▪ Consider activities you enjoyed as a child — cut out paper snowflakes or make a paper snowman, for instance, and decorate your windows with them.
▪ Build a snowman. Or invite others over to build a snowman in your yard. Reward their hard work with hot cocoa or a treat.

GET OUT IN NATURE

Spending time in nature has been shown to improve mood and focus while decreasing anxiety and depression.

▪ If you’re able, get outside and take a walk.
▪ Simply step out for a breath of fresh air.
▪ Visit a park.
▪ Visit a botanical garden.
▪ Grow indoor plants.
▪ Buy cut flowers.

GET SOCIAL

According to Psychology Today, “Studies show that having a strong sense of community decreases symptoms of depression, anxiety, and stress while fostering emotional resilience.”

▪ Invite someone over for dinner, coffee, game night, or movie night.
▪ Attend a local high school or college event — sports, concerts, plays—local schools appreciate the support!
▪ Join a Bible study or book club.
▪ Join a fitness class.

EXERCISE

Exercise and physical activity help relieve stress and anxiety.

▪ Take a walk.
▪ Join a fitness class.
▪ Do some stretches.

Talk with your doctor before beginning an exercise program.

GIVE BACK

Acts of kindness, no matter how small, release serotonin, the “feel-good” hormone.

▪ Perform a small act of kindness — hold open a door, buy someone a cup of coffee, share a smile.
▪ If you’re able to get out in the winter months, consider volunteer opportunities at church, schools, or local non-profits.
▪ If you’re confined to your home for the winter, send a heartfelt letter or card to someone to encourage them or thank them.

LIGHT THERAPY

Research shows that exposure to bright light upon awakening is very effective in treating winter depression.

▪ Open your curtains to let in natural light.
▪ Sit by a window first thing in the morning to absorb morning light.
▪ Get a light box. (Talk with your doctor to find one that is right for you.)

KNOW WHEN TO ASK FOR HELP

If symptoms of depression persist or become overwhelming, ask for help. Contact your primary doctor or a mental health practitioner to discuss treatment options, such as medications and cognitive behavioral therapy. If you have thoughts of harming yourself, call 988 for immediate assistance.