Beating the Winter Blues

by | Mar 4, 2019 | Coping, Depression, Therapy

This time of year is hard for a lot of us. The holiday season has come and gone. Winter seems like it just won’t let go of its grip on our weather. Even the snow looks grey and depressing. The “winter blues” are here.

What causes the winter blues?

Finding yourself sad or unmotivated at this time of year is pretty common. This is especially true as you get farther from the equator. The primary cause is the decrease in sunlight during the winter months. Reduced sunlight can disrupt your body’s normal rhythms. This disruption can then cause reduced levels of the vitamins and hormones that keep us healthy, energetic and upbeat. If you tend to experience depression normally, winter can make it worse.

Should I be concerned?

Short answer? Maybe. According to the National Institute of Mental Health, you may have a type of depression called Seasonal Affective Disorder or SAD. In addition to the symptoms associated with major depression, SAD symptoms include:

  • Having chronic low energy
  • Sleeping or wanting to sleep all the time
  • Overeating and weight gain
  • Craving carbohydrates
  • Not wanting to socialize

If you have had these symptoms for two years or more, you may have SAD. You should talk to a therapist as soon as you can. He or she will confirm the diagnosis and work with you on a plan to help you overcome its effects.

What can I do to beat the winter blues?

If you’re just feeling a little blue or low on motivation, try a few of these tips designed to help you beat the winter blues.

Get Moving

It’s hard to be active when you’re stuck inside. But just 20 minutes of exercise a few days each week can really help your mood. On nicer days, try a walk around the neighborhood. Or park a little farther from the entrance to your office. Even a little bit helps.

Get Regular Sleep

You hear a lot about how important it is to get enough sleep. When it comes to beating the winter blues, regular sleep is almost as important as the number of hours you sleep. This means going to bed and waking up at the same time every day – even on weekends. Set your routine and stick to it through all four seasons.

Get Things Done

It’s tempting to spend the winter hibernating. Shorter days, bad weather, lack of energy – all wreak havoc on our motivation. If you make a list of manageable tasks to complete each day, you’ll have specific goals to motivate you. And when you accomplish them, you’ll be energized to do more. Plus, if you set up fun rewards for getting things done, you’ll have something else to motivate you.

Get Enlightened

One of the causes for winter blues is the lack of sunlight. It’s dark when you leave in the morning and dark when you get home in the evening. If you can get outside at lunchtime for a stroll or just a dose of sunshine, that’s a great first step. If you’re still feeling blue, consider light therapy. Light therapy can be tricky to get right, so it’s best to work with a doctor or mental health professional to build the right therapy plan for you.

 

Do you have a case of the winter blues that won’t go away? Give us a call at 630.797.9192 to schedule a free phone consultation today. Or fill out a form on our contact

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