Battling the “Winter Blues” by Bekah Shimer
Before I sat down to write this, I put on a cozy sweater, made a hot cup of tea, lit a cinnamon-scented candle, and checked the weather app on my phone. The temperature is currently 50 degrees Fahrenheit, and the sun is set to go down at 5:07 pm. The days are shorter, the temperatures are cooler, and many people are feeling gloomy as their moods shift with the environment.
According to Dr. Norman Rosenthal, a professor of psychiatry at Georgetown University Medical School, approximately 6 percent of the U.S. population suffer from seasonal affective disorder (SAD). SAD is a severe form of depression and must be diagnosed by a qualified professional; however, Dr. Rosenthal also says that an additional 14 percent of the U.S. population suffer from a less severe form of seasonal sadness that has been described as the winter blues. People who experience winter blues may feel depressed, sleep more than usual, self-isolate from loved ones, and lose motivation for work and/or interest in activities they usually enjoy.
If this sounds like you or your student/child, here are some tips for making it through the dark and cold months:
- Go outside. Taking advantage of the fall and winter’s small amount of sunlight can improve both your physical and mental health, so it’s a great idea to bundle up and spend time outdoors.
- Move your body. Physical exercise releases dopamine and endorphins in your brain. These “happy chemicals” can help boost your mood, improve self-image, and reduce stress and anxiety. Try to find a form of movement you enjoy. Yoga, weight lifting, team sports, or a dance party in your room are just a few of many great options.
- Eat well. Foods rich in omega-3s, such as fish and leafy greens, and protein, such as poultry and beans, can support brain health. Balance these with your favorite comfort foods to nourish your body, mind, and soul.
- Reach out to loved ones for support. It can be tempting to isolate ourselves when we feel down, but connecting with friends and family is extra important during hard times.
- Listen to music. If you haven’t already, consider making a playlist with all of your favorite songs!
- Keep a journal. Write out your thoughts and emotions. What are you really feeling? How would you speak to a friend if they were feeling this way? Try to extend love and kindness to yourself.
- Plan ahead. If you often feel down when the sun sets, try to schedule something to do in advance. Pick a movie to watch, plan a phone call with a friend, or have art supplies ready for when you get home from school or work. Give yourself something to look forward to.
You are not alone. If your winter blues are severe enough to significantly interfere with your relationships, work, or school, it may be time to seek help from a mental health professional. If you are having thoughts of suicide, call Hopeline NC’s crisis line at 919-231-4525 or the National Suicide and Crisis Lifeline at 988.
Resources + Read More
Endorphins: What They Are and How to Boost Them
5 Ways the Sun Impacts Your Mental and Physical Health
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