Beat the Winter Blues
Now that sunny days of summer are over and we've begun the quiet slide into dreary winter nights, many of us find ourselves sliding into some dark places emotionally as well. Maybe you've lost energy and aren't interested in activities you normally enjoy. Maybe you're feeling listless and having trouble concentrating.
Lots of people experience a little of this seasonal funk also known as the "winter blues." The exact reason is unknown but the general idea is that reduced sunlight messes with our internal biological clocks and disrupts both our serotonin and melatonin levels, which affects our mood and our sleep patterns. However, while it's normal to have some days where you feel down, if you are feeling down for days at a time, you might be experiencing Seasonal Affective Disorder (SAD), a type of depression that's related to changes in seasons and that begins and ends at the same time each year. Most people with SAD experience symptoms as the seasons change from summer to winter (although a small subset of people experience them as summer approaches).
Whether you're dealing with a mild case of the winter blues or you're experiencing SAD, here are a few ways to manage these symptoms:
Prioritize sleep
Healthy sleep is linked to overall wellness. Sleeping 8 hours as well as going to sleep and waking up at set times every day will go a long way to increasing energy levels and balancing your mood.
Set a sleep schedule and stick to it!
Get outside and soak up some sun
SAD is related to decreased exposure to natural sunlight and research shows that going out into nature can ease feelings of depression. So make an effort to get sun as much as you can, even if it is just opening the blinds to let the sun in. You can also consider using a sun lamp.
Stay connected with community
Depression tends to make you self-isolate, which increases feelings of loneliness and hopelessness. Finding ways to spend time with trusted loved ones can help you feel better by reminding you that you aren't alone and you are cared for. Friends, family, and even a therapist also give you space to talk about your feelings, which is the first step to managing those feelings.
“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
