Around this time every year, when the weather starts getting colder and the days become shorter, I notice changes in my mood and motivation. Overwhelmed with melancholy feelings,daily tasks become harder and harder to complete. If you’ve felt similar feelings, you’ve probably experienced a case of the winter blues.
“Winter blues” is a general term used to describe the lethargy people experience during the colder months of the year, usually due to associations between colder weather and sad memories or experiences (e.g., death of a loved one, anxiety surrounding the holidays). This general trend in moods should not be confused with the psychologically defined condition of Seasonal Affective Disorder.
Seasonal Affective Disorder (SAD), more commonly known as “Seasonal Depression” refers to extended periods of depressive moods during a specific season.
SAD is a psychologically diagnosed condition, where individuals experience all of the symptoms of major depressive disorder a few months out of the year. In order to be diagnosed with SAD, one must have experienced this pattern of symptoms for 2+ years and be diagnosed by a licensed mental health professional. “Winter blues” tend to come and go throughout the winter months, whereas Seasonal Affective Disorder remains constant throughout the specific season.
Whether you’re experiencing general feelings of the winter blues or have been diagnosed with seasonal depression, there are ways to force some light–both literally and figuratively–into your day and combat some of these negative feelings. I’ve researched methods recommended by mental health professionals and drawn on my own experiences to come up with a list of three easy ways you can combat the winter blues.
**DISCLAIMER: If you have been experiencing major depressive symptoms during the winter months for the past few years, please consider seeing a mental health specialist. A therapist/psychiatrist will be able to identify and treat your symptoms accordingly. This list of tips is more so for those dealing with general “winter blues” or those who have already received assistance from a mental health professional.
1. Light Therapy!
One of the greatest contributors to the winter blues is the decreasing amount of daylight.. Between Daylight Savings Time and the sun setting succeedingly earlier,sometimes we’re starting AND ending our school or work days in the dark.
Professionals recommend “light therapy” to start off your mornings, to wake you up and begin your day on a bright note. Light boxes, that emit super bright fluorescent light, are easily accessible in many major stores and online shops. These boxes won’t “cure” your morning winter blues, but they have the potential to increase your energy and motivation as you start your day.
If you don’t want to invest in a light box, I encourage you to spend just a few minutes outside each day when it’s light out. Make it a point to start your days off early so you can get as much daylight as possible! Sometimes getting out of the dull, indoor lighting in your apartment can give you that instant energy boost that you need to finish out your day strong.
2. Base your Schedule around Daylight
Maybe this is just me, but my motivation and focus levels drop off as soon as the sun goes down and it’s dark outside. Because of this, I make sure to get all of my school and internship work done during the daytime, when I can sit by my window and have some sunlight peeking through.
If I have a super busy day and need to work late, I make sure to prioritize my most intense and “dense” work (e.g., heavy readings for class) for during the day, and leave my more fun and creative work (e.g., writing an article or social media management) for nighttime . I also like to keep an open mind and not be scared to move things around on my schedule. As long as everything that’s necessary gets done, I allow myself to bump back one or two tasks to the next day if possible.
After I’ve eaten dinner and all my work for the day is done, I like to take at least 30 minutes each night to do something relaxing or self-care related. Whether this is doing my skincare routine or watching an episode of my favorite show, I find that having this short amount of “me-time” makes me feel better. This method helps create a more positive association with nighttime/darkness and my mood.
3. Look ahead!
When the winter feels like it’ll never end, I like to think about things I’m looking forward to. Sometimes it’s as simple as thinking about seeing my friend soon or planning out a fun halloween costume for later this month. Most of the time, I’m daydreaming about these things on my own, but I like to talk about/make future plans with my friends and family too. When me and my best friends facetime, we always talk about fun things we want together to do once the pandemic is over.
I’m also in the process of applying for master’s programs for next fall, so it’s sometimes comforting to know that I’ll be doing something completely different and living somewhere else at this time next year. Whether you have short-term or long-term plans in mind, it’s sometimes reassuring to think about how, eventually, the winter blues will pass and you’ll have so many great things to look forward to.
Most people, whether they realize it or not, have experienced a case of the winter blues at some point in time. If you’re experiencing new feelings with the current change in weather, you’re not alone! Writing this article took me about twice the amount of time that it usually does because I’ve been struggling with them myself.
These feelings are more common than you think! Again, please make sure to reach out to a mental health professional if your symptoms are persistent and severe, or if they aren’t and you just need someone to talk to. Especially this year, we need to prioritize our mental health and wellbeing more than ever.
For more information on the “Winter Blues” and Seasonal Affective Disorder, please reference the links below:
https://newsinhealth.nih.gov/2013/01/beat-winter-blues
https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml