Ah, the post-holiday slump.
The return to life as it was after an extended break, where you ate, drank, partied, and vacationed. You’re probably more tired these days, maybe even anxious or moody. And if you’re living in a part of the world where it’s winter, cold, and rainy or snowy right now, then the winter blues might be very real for you.
It can be tempting to just isolate and eat ice cream in your pajamas while binge-watching Netflix instead of hanging out with people and being outdoors, especially on those dark, cloudy days. And that’s okay to do sometimes, but definitely not long-term as it can lead to a decline in your mood.
But winter blues is not to be mistaken with seasonal affective disorder, or SAD, which is a type of depression. It usually happens during fall and winter. It is thought that shorter days and less daylight may trigger a chemical change in the brain leading to symptoms of depression. For SAD, it is important to seek guidance from your healthcare professional.
So how can we manage our mental health during this time? What can we do to ensure we don’t let the darkness consume us?
We’ve got you covered.
Here are some effective strategies for beating the winter blues!
Get sunlight
You’ve probably heard this before: Like plants, humans need sunlight and water!
It is SO important that we get outside and find some time to soak up the sun, especially during winter months, since winter blues are worsened by a lack of sun exposure.
Being in the sunlight helps balance serotonin activity, increases melatonin production, balances your circadian rhythm, and increases vitamin D levels, which can lead to an improved emotional state. If you have the flexibility and the weather allows, schedule an early-morning walk/run. If you cannot get outdoors, move a chair, workstation, or table next to a window that gets sunlight.
When I work from home, I always make sure to get as much natural light in as possible. I always opt to sit near the area of maximum natural light; at coworking, I do the same where I always sit within 10 feet of a window so I can get more natural light.
Try light therapy
Light therapy is a great way to get natural sunlight without actually getting natural sunlight. If you don’t have access to sunlight (if you don’t have a lot of windows or your workspace has limited outdoor lighting), consider light therapy, which is especially beneficial for people with full-fledged seasonal depression.
So, what is it?
It’s basically a lamp (they call it a “lightbox”) that delivers very bright light mimicking the natural sunlight. It can be 10 times stronger than ordinary home and office lighting! One effective way to get light therapy at home in winter is to sit in front of a light box for up to 2 hours a day. This is perfect for those who work from home!
Light therapy can help regulate your body’s circadian rhythms and its natural release of the hormones that help you feel energized and the ones that help you sleep.
Circadian Optics, featured on Shark Tank, is a great brand that makes light therapy lamps.
Stick to a sleep schedule
We cannot stress enough how important it is to stick to a sleep routine and maintain your sleep hygiene during the winter season!
I know it’s very tempting to sleep in on dark mornings, but that will do you more harm than good and make your mood worse.
Establish a routine wake-up time and a soothing bedtime ritual, weekends included. Go to bed and wake up at the same time every day, and follow a simple bedtime routine that signals rest, such as taking a bath, turning down the lights, or reading.
Make sure you sleep in a cool, dark room, don’t use electronics in your bedroom, and expose yourself to light as soon as you wake up.
Stay active
Just like sleep, it’s crucial to stay active and stick with your regular workout routine. If you don’t have a workout routine, then this is a great time to start something small. As mentioned in our workout articles, your exercises don’t have to be super intense and should be something that works best for you!
Getting at least 20 minutes of physical activity four times a week has been shown to reduce depressive mood and anxiety. Start slowly and build up your physical activity up to five days a week – aerobic exercise, strength training, yoga, or other fitness-related activities.
Get a gym membership if that’s what it takes to keep you warm and working out. But if you’re a minimalist and don’t need a whole lot of equipment, then YouTube is your trainer.
Also in our previous articles, we suggested great YouTube channels for quick 15-30-minute workouts that are also perfect for beginners!
You can check out those articles and videos here:
Eat healthy
You don’t need us to tell you how essential it is to eat healthily, especially if you’re experiencing the winter blues. A healthy diet will boost your mood, give you more energy, and stop you from putting on weight over winter (which makes you feel worse about yourself).
Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables. Consuming protein can also enhance mood and prevent sugar and carb cravings later in the day.
Foods high in vitamin D can help balance mood, but if you are not getting enough vitamin D in your diet or through sunlight, consider taking supplements, especially in the winter months.
Connect with your support system
Don’t deal with the winter blues alone. Connect with your support system, whether that be friends, family, or friends we call family. It doesn’t have to be a major plan that requires a lot of organization like having a party or a group dinner; it can be something simple, like going to Costco together, getting coffee, running errands together — this is about finding joy in the mundane.
For those who have long-distance friendships, scheduling calls or Zoom sessions to catch up can help with the challenges of winter. Loneliness and isolation tend to make the effects of the winter blues worse. Finding a way to spend time with supportive people is key to boosting your mood.
Plan a trip or staycation
Having something to look forward to, especially during a dreary season, can ease the difficulties of dealing with the winter blues. However, planning a trip means you have to be wise about your spending habits, save money, and budget wisely. If you’ve earned points on your travel cards and racked up some frequent flyer miles, this would be the perfect time to use it.
If you don’t have the time or budget to take an extended or extravagant trip, that’s okay! You can always do a mini-getaway near home or do a staycation at a hotel in the city.
Last year, Jess and I took a few days and did a glamping trip at Getaway House. It was the perfect getaway in nature and was only a 2-hour drive from home! Even a short, weekend trip like this can help you to reset.
Lastly, if you want to save up or don’t feel like going anywhere (which requires a lot of planning), you can do a true, at-home staycation. This is where you put your energy and effort into making your home as cozy and tranquil as possible. This is the best way to save money and energy; but remember, the goal is to enjoy your home and do nothing as if you are on a true getaway. It’s easy to get sucked into doing housework but you’ll have to put effort into reimagining what this home staycation will be like!
Start a new hobby
This was how I found my love for running. To combat the gloomy weather and lack of sunlight in the winter, I picked up running and it has made all the difference. Keeping your mind active with a new interest can ward off symptoms of the winter blues and help you maintain your mental health.
A new interest could be anything; from knitting or painting to picking up a new sport, the important thing is that you have something to look forward to and concentrate on.
For us, writing is a therapeutic way to deal with the winter blues. We love sharing insights with our readers and getting feedback on what has helped and what could be improved. This article, especially, has brought us a lot of joy in creating.
Find activities to look forward to
Similar to finding a new hobby and planning a trip, having activities to look forward to can really help with managing the winter blues. Whether these activities are skiing or snowboarding trips or your weekly pick-up basketball game with friends (which also counts as a support system), these activities can bring joy to the mundane of winter.
If you’re a homebody like me, you can consider updating your streaming playlist and enjoy being cozy and watching your movies/series. But be sure to add some light content and not just dark dramas, psychological thrillers, or true crime!
One of my greatest joys during the winter is the release of many of the best movies during the year (aka Oscar season). This allows me to go watch in theatres but also streaming; it’s something that makes the cold winter months a lot more bearable and a lot less noticeable.
Take some time to reflect on what activities you like (it can be anything, really!) and experiment with new things!
Keep your therapy appointments
This is important.
If lifestyle modifications aren’t helping, consider seeking professional help such as therapy and counseling. If you are currently going to therapy, make sure to honor these appointments during the winter. Don’t hesitate to reach out if you’re experiencing prolonged feelings of sadness or lethargy.
Remember, you don’t have to face it alone, therapy offers a structured environment for you to seek support and feel safe to do so. Therapy doesn’t have to be face-to-face, you can consider virtual therapy, like BetterHelp. This is perfect for those who move around a lot, like me.
I used to cancel or reschedule my therapy appointments in the beginning when I wasn’t feeling too well or up for it, but I realized that those are the times when I need it most. So during these dark, winter days, it’s more important than ever to stick with your appointments.
