If The Wintertime Blues Are Getting You Down, Here Are Some Tips For Navigating Seasonal Depression
As we near the start of February, any residual holiday joy and festivities are now long gone. Instead, we have just been left with cold, dreary weather and nights that start around 5:00 p.m. without the beauty of complementing Christmas lights.
And for many people throughout the United States, this is usually the most negative time of year. Seasonal Affective Disorder (SAD), otherwise known as Seasonal Depression, has kicked in, causing prolonged sadness and a general lack of interest in activities.
These mental health changes are triggered by the changing seasons– particularly wintertime, due to its short, cold days and lack of sun.
There are various theories as to why so many people’s mental health states are heavily influenced by the seasons.
Some suggest that season changes disrupt our circadian rhythms– or the internal 24-hour clock that helps regulate our energy during waking and sleeping hours.
These seasonal switches may also impact critical hormones like melatonin and serotonin– which help to regulate our energy and mood levels.
Unfortunately, it is impossible to completely mitigate the existence of SAD because we cannot just get the sun to come out more in the winter. But there are some really helpful steps anyone affected by seasonal depression can take to help subside their winter blues.
Guide To Navigating Seasonal Depression
One of the best ways to combat seasonal depression is by getting some sunshine. In the winter, a lack of sunlight can really dampen our mood and lead to decreased energy levels. So, whenever you can, prioritize getting out of the dark and allowing sunlight to enter your life.
Serhii – stock.adobe.com – illustrative purposes only, not the actual person
This can be achieved by sitting outside on your lunch break or taking a walk around the block each morning. You can also crack open the blinds in your home and let the rays wash over your living space.
Plus, if you live in a region that has not been getting a lot of sunshine, you don’t have to worry. You can always purchase a SAD lamp– a light therapy tool that replicates the warmth and brightness of natural sunshine to trigger the same chemical brain responses.
A second way to fight seasonal sadness is by creating a routine and sticking to it. Since the sun sets at about 5:00 p.m., it can be tempting to crawl into bed early instead of participating in hobbies or going on social outings.
Rather than trying to work against the inevitable sundown, though, you can make it work for you. Try to implement a sleep schedule that aligns with the sunrise.
That way, as soon as the day breaks, you can get moving and take advantage of those extra hours of daylight.
This can help boost energy, confidence, and productivity. By going to bed earlier in the evening, you will also find yourself feeling more well-rested and fighting against the tendency to oversleep during the wintertime.
Some other great ways to boost your mood during the colder months include socializing and working out.
Right after the holidays, your social battery was probably pretty drained due to all of the festivities and get-togethers.
Now, though, we are over a month removed from Christmas, and it is time to get back out there. Reach out to some friends, go to a restaurant, or hit a movie.
Just put something on your calendar to look forward to that will get you out of the house and outside of your own head.
Likewise, moving your body is a great escape from the monotonous day-to-day that allows you to let loose for a little while. Getting your heart pumping will not only leave your mood boosted afterward, but you will also feel quite proud of yourself for staying active amidst relentless rain and snow.
Plus, if getting to the gym is just not in the cards for you right now, there are so many ways to reap the benefits of working out right in your own home. Visit YouTube and throw on a pre-recorded Zumba class. You can also try out a new yoga flow, stretch, or simply dance around your apartment to your favorite tunes.
Finally, remember to take your vitamins– Vitamin D especially, since a lack of sunshine exposure can lead to a deficiency. And remember to prioritize your interests during this time of year.
The winter may be depressing for many people. But, without the extra social and travel expectations of summer, it can also be a great time to invest in yourself and finally delve into a new hobby. Maybe you have always wanted to learn sewing, or you are really interested in baking.
Whatever it is, just go for it. Most people are going straight home after work and hanging out at their houses anyway. So, I can assure you that you are not missing out on much and can really capitalize on this time to practice some good ol’ self-care.
It is also important to remember that you are not alone, and these coping mechanisms are not an end-all solution. So, if you are struggling, you can always reach out to a professional for help. Sometimes, even just having someone to talk to can make navigating the winter blues a lot less overwhelming.
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