5 Ways to Beat the Winter Blues
Feeling Alive in the Dead of Winter!
You made it! Believe it or not, you’ve survived the 10 darkest weeks of the year. The period between November 16th and January 22nd is made up of the darkest weeks of the year, and the shorter days can take a toll on us. The sun sets early, which affects everyone differently. But we can all relate to that feeling of walking into a building in the daylight and leaving when it’s already dark outside. Bummer. Summer feels so far away, and before you know it, you’re wrapped up in blankets and sweatpants, and the winter blues have set in.
It’s normal to feel a dip in motivation and mood during the colder months, and you may notice yourself hitting the snooze button more often. But for some people, these feelings can become overwhelming. For those who experience more severe symptoms, it could be an indication of Seasonal Affective Disorder (SAD)—a form of depression that typically strikes during the winter months.
It’s important to note that not everyone who feels low in winter has SAD. However, if you’re noticing changes in mood, sleep patterns, appetite, concentration, or motivation that are significantly affecting your daily life, it’s a good idea to seek professional help. This blog isn’t a substitute for professional mental health treatment—if you’re struggling, please reach out to a licensed mental health professional.
For those who have been in therapy, you know that healing doesn’t stop when the session ends. Taking care of your mental health is a daily practice. So, what can you do in your day-to-day life to help beat the winter blues? Here are five tips to give you a leg up during these cold, dark months.
1. Keep a Balanced Diet
When we’re feeling down, it’s common to crave comfort foods—especially those high in carbs. And let’s face it, carbs are comforting for a reason! But be mindful: while carbs can give you a temporary mood boost, overeating can leave you feeling sluggish. On the other hand, under-eating can also have negative effects, like irritability (ever heard of “hangry”?). What you put into your body affects not only your physical health but also your emotional well-being. A balanced diet is key to managing both.
2. Go to the Doctor
Yes, you heard me right—the doctor! If you’re sick or in physical discomfort, it’s essential to treat it. Winter is flu season, and many of us (especially parents) know how it feels to play the “illness lottery” every time we send our kids off to school. Physical discomfort, like headaches or a cold, can impact your ability to regulate emotions. So, be sure to take care of your physical health, too, so you can get back to feeling your best as quickly as possible.
3. Manage Your Sleep Hygiene
When the seasons change, biological shifts can occur in our brains due to the shorter daylight hours and lack of sunlight. Let’s be honest—when it’s cold, we all want to hibernate, just like animals do. This can mess with our sleep patterns. If you’re not getting enough sleep, it can leave you feeling irritable and drained. But beware of oversleeping too—excessive sleep can be linked to fatigue, especially when you're dealing with depression.
Getting the recommended amount of rest will help you face the day with more energy and balance. Keep a regular sleep routine, even on weekends!
4. Move. Move. MOVE!
I know, I know—the dreaded “exercise” tip. But trust me, movement is a game-changer. It’s right up there with “drink more water.” Your brain loves repetitive movement like walking, jogging, or dancing. It helps regulate emotions on a primitive level and releases endorphins—your body’s natural mood boosters.
If you want to take it to the next level, try getting outside. Winter can rob us of sunlight, but when the sun is shining, take advantage of it! Go for a hike, walk around the block, or take the kids sledding. And remember—wear sunscreen! Yes, even in winter, protecting your skin is important.
5. Monitor Your Alcohol Use
Between football season, the holidays, and plain old boredom, it’s common for alcohol consumption to rise during the winter months. But here's the thing—alcohol is a depressant. While it may provide temporary relief, it can worsen depressive symptoms in the long run. Plus, overindulging can leave you with a hangover, which only adds to the emotional toll (see tip #2).
Bonus Tip: Keep These Tools in Your Emotional Toolbox
While these five tips aren’t the only options for managing winter blues, keeping them in your back pocket will help you better regulate your emotions as you move into the new year.
It’s important to reiterate that if you feel like you’re dealing with depression or SAD, seeking help from a trained medical professional is crucial. Along with therapy, there are medication options to consider, which can be discussed with your doctor. It’s also vital to rule out any other medical conditions that might be masquerading as SAD, leading to a misdiagnosis.
If you’re experiencing severe depression or suicidal thoughts, please seek help immediately. The 988 Suicide & Crisis Lifeline offers 24/7 free, confidential support for people in distress, along with prevention and crisis resources for you or your loved ones. Call or text 988, or visit 988lifeline.org.
Final Thoughts:
Winter can be tough, but by taking small, intentional steps every day, you can manage your mental health and make it through the colder months feeling stronger and more resilient. Don’t hesitate to seek help if you need it. You’re not alone.
