BEAT THE WINTER BLUES
Dr. Debi Gilmore LMFT
As the days get shorter and darker, many people experience a dip in their energy levels and mood. For some, these feelings can develop into Seasonal Affective Disorder (SAD), a type of depression linked to changes in seasons. SAD is a form of depression that occurs at the same time each year, often in fall and winter. Symptoms include fatigue, lack of motivation, oversleeping, difficulty concentrating, and a craving for carbohydrates.
Why Does It Happen? The winter days are shorter, so naturally the reduced sunlight affects serotonin and melatonin levels, which influence mood and sleep. Unfortunately, shorter days also disrupt your body’s internal clock (circadian rhythm).
So, how can you beat the winter blues? When your skin is exposed to ultraviolet B (UVB) radiation from the sun, your skin's vitamin D receptor cells convert cholesterol into vitamin D3. Vitamin D promotes good sleep, good skin, muscles, and bones, good immunity, gut health, and good mood. One very simple daily task would be to spend 5 or 10 minutes near a sunny window. Spend time outdoors during daylight hours, even if it’s cloudy. Light therapy is a great way to achieve the daily dose you need. Invest in a light therapy box that mimics natural sunlight. Use it for 20–30 minutes daily in the morning.
During the colder months and shorter days you can still stay active. Exercise boosts serotonin and endorphin levels, which are “feel good” hormones. A brisk walk or yoga session can make a big difference.
Focusing on nutrition is also essential in the prevention of SAD. Opt for a balanced diet rich in omega-3 fatty acids, lean protein, and plenty of fruits and vegetables. During the holidays we have greater access to desserts and sugary foods. Avoid excess sugar and caffeine, which can spike and crash energy levels.
One of the most powerful ways to counter the effects of less light is to stay socially active and connected. Reach out to friends and family to maintain social connections. Join winter activities or group hobbies to keep your spirits high. Consider becoming more active in church or community groups, both of which offer fulfillment and bonding with others who would benefit from your friendship.
If you suffer from chronic SAD, consider seeking professional help from both a medical and mental health professional. There are very effective treatments available for those who are more prone to depression. Experts may recommend therapy, medication, or other treatments.
Those who seek help early find tremendous wellbeing and relief from what might otherwise block their ability to function throughout the year. A brighter winter awaits! Remember, the “winter blues” don’t have to take over your season. By prioritizing your mental and physical health, you can emerge from winter feeling stronger and more resilient.
