Winter Blues: When to Seek Therapy and Skills to Help Manage Seasonal Affective Disorder
As the winter months settle in, many of us notice a change in our mood, energy, and even outlook.
It’s a season for cozy sweaters and hot drinks, sure, but it can also bring about the “winter blues”—that heavy, sluggish feeling that leaves us longing for sunlight and warmth.
If you’ve noticed these feelings pop up like clockwork as the days get shorter, you might be experiencing Seasonal Affective Disorder (SAD).
The good news?
With the right tools, this season doesn’t have to feel so bleak.
Let’s dive into ways to manage SAD, recognize when it’s time to seek help, and embrace winter with a little more ease!
WHAT DOES IT MEAN TO HAVE THE WINTER BLUES?
The “winter blues” is more than just feeling bummed out about cold weather; it’s a real emotional shift that comes on as the seasons change.
For many, it means feeling more down or tired than usual. Seasonal Affective Disorder (SAD) is a form of depression linked to seasonal changes, most commonly affecting people in late fall and winter.
Symptoms of SAD might include:
Persistent sadness or feeling “low”
Changes in sleep patterns (like wanting to sleep more or having trouble getting up)
Loss of interest in favorite activities
Changes in appetite, often with cravings for carbs
Difficulty concentrating
Feelings of hopelessness or worthlessness
These feelings aren’t just a passing funk; they’re a response to reduced daylight, colder temperatures, and our body’s internal rhythms being affected by less sun exposure.
Understanding that the winter blues have real causes and real effects can help us take steps to address them with compassion and understanding.
WHEN TO SEEK THERAPY FOR WINTER BLUES
Not every case of winter blues requires therapy, but if these symptoms are interfering with daily life, work, or relationships, it’s worth exploring professional help.
Therapy can offer a safe space to talk about feelings, learn coping strategies, and even explore treatments like light therapy or medication if needed.
Consider seeking therapy if:
Symptoms are persistent. If the sadness or lethargy sticks around for weeks and doesn’t seem to lift, talking with a therapist can provide support and guidance.
Daily functioning is impacted. If your winter blues are making it hard to go to work, maintain relationships, or keep up with self-care, a mental health professional can help you regain control.
You feel hopeless or overwhelmed. Therapy can be incredibly supportive when feelings of sadness or anxiety feel too big to handle alone.
Remember, seeking help doesn’t have to mean diving into long-term therapy. Getting immediate support to manage winter-specific struggles can be a huge boost to your mental health all year long!
SKILLS TO MANAGE SEASONAL AFFECTIVE DISORDER
Even if the winter blues hit every year, you’re not powerless against them!
There are practical steps you can take to lift your mood and regain energy during the colder months.
Try incorporating a few of these SAD-fighting strategies into your winter routine.
1. Embrace Natural Light
It’s no secret that sunlight can be a huge mood booster.
Aim to spend at least 30 minutes outside each day, even if it’s overcast. Take a walk, sit by a sunny window, or if natural light is in short supply, try using a light therapy box.
These specially designed lights mimic natural sunlight and can help regulate your body’s sleep-wake cycle, lift your mood, and reduce SAD symptoms.
2. Get Moving
Exercise is a well-known mood enhancer because it releases endorphins—natural chemicals in the brain that promote happiness.
Moving your body, even in simple ways, can do wonders for your mental health.
Try activities you enjoy, whether it’s dancing, yoga, or going for a wintery walk. The key is consistency, not intensity. Find something that feels fun and doable! For example, it takes the average New Yorker 10 minutes to walk 10 blocks. Our therapists like to gamify movement by setting a goal to walk at least 30 street blocks daily.
3. Prioritize Sleep and Routine
Winter can make us feel like hibernating, but too much sleep can sometimes worsen mood swings. Try to stick to a regular sleep schedule, even on weekends.
Consistency in bedtime and wake time helps regulate your body’s internal clock, reducing fatigue and boosting energy levels.
Keeping a routine in other areas, like meals and self-care, can provide structure and stability, which can help alleviate SAD symptoms.
4. Watch Your Diet (and Don’t Skip the Carbs!)
It’s tempting to reach for carb-heavy comfort foods in winter (and that’s okay in moderation!).
But balance is key.
Whole foods, rich in nutrients like omega-3s, B vitamins, and complex carbs, can positively impact mood and energy.
Think salmon, leafy greens, whole grains, and nuts. Plus, certain foods like dark chocolate can give you a little serotonin boost—hello, happy chemicals!
5. Stay Social
Winter may make us want to isolate, but maintaining connections with friends and family can do wonders for your mental health.
Whether it’s in person, over video chat, or through messages, spending time with loved ones helps fight loneliness and provides emotional support.
If social outings feel overwhelming, consider low-key activities like a cozy movie night or coffee date.
6. Get Creative
Channel your energy into a creative activity that brings you joy.
Whether it’s painting, writing, knitting, or cooking, creating something from scratch can be incredibly fulfilling.
And, bonus, these hobbies often come with a sense of accomplishment and satisfaction, which can be an instant mood-lifter!
7. Practice Self-Compassion and Mindfulness
Be gentle with yourself during the winter months.
Seasonal changes can affect everyone differently, and it’s okay to acknowledge your feelings without judgment.
Practicing mindfulness, journaling, or even engaging in short daily meditations can help you stay grounded, manage stress, and prevent you from feeling overwhelmed by winter blues.
8. Consider Supplements or Medication
If lifestyle changes alone aren’t doing the trick, it might be worth discussing supplements or medications with your healthcare provider.
Vitamin D supplements can help counteract the lack of sun exposure, and for some, antidepressants or anti-anxiety medications may be a helpful addition during the winter months.
FAQ ON WINTER BLUES
1. What does it mean to get the winter blues?
The winter blues refer to feelings of sadness or low energy that many people experience during the colder months. It’s often caused by a lack of sunlight, shorter days, and a disruption in our body’s natural rhythms.
2. How do you break the winter blues?
Breaking the winter blues can involve lifestyle changes like getting regular sunlight, staying active, maintaining a consistent sleep routine, and connecting with friends and family.
Light therapy and a nutrient-rich diet can also be effective in managing these symptoms.
3. How long does winter blues last?
Winter blues typically last throughout the winter season, from late fall until spring. However, symptoms should start to lift as the days grow longer and we get more sunlight.
4. Why do I feel blue in the winter?
Feeling blue in the winter is often related to reduced daylight hours, which can disrupt our sleep-wake cycle and lead to lower levels of serotonin, a mood-regulating chemical in the brain.
Winter doesn’t have to feel like a dark, lonely season. With the right tools and a focus on self-care, you can face the winter blues head-on and embrace the colder months with warmth and resilience.
Remember, you’re not alone, and seeking support—whether it’s from loved ones or a therapist—can make all the difference.
Stay cozy, stay connected, and remember: spring is just around the corner!
