Winter, it’s not for everyone—Six Ways to Manage Winter Mental Health
As I write this, it is late autumn, and the sun has already set in my small rural town in New England, making it almost pitch-black outside. I feel an overwhelming sense of dread creeping up on me, and I fight the urge to crawl under the covers and go to sleep. It's only 5 PM, but with the impending winter and, more importantly, daylight savings time, the days are getting shorter, and darkness is setting in earlier. Cue the onset of my gloomy and grumpy outlook and the once-a-day exclamation of “It’s so cold and dark, yuck!” that my family and friends find oh-so-charming. So, having just revealed the appeal of my winter presence in your life, let me dive into seasonal mood changes.
SAD is not only an emotion, but it is also the acronym for Seasonal Affective Disorder (SAD). While this term is still commonly used, its new name under the current version of the DSM-5-TR is Major Depressive Disorder with Seasonal Patterns. It affects about 5% of the US population, with 10-20% having milder symptoms (known as winter blues). The National Institute of Health (NIH) finds that some individuals experience fewer seasonal symptoms as they age, but others experience a marked intensity in symptoms. Lack of sunlight is a significant cause, but it can also be the solution to managing symptoms.
According to the American Psychological Association (APA), SAD may look like the following:
Feeling listless, sad, or down most of the day
Losing interest in activities you once enjoyed, having low energy, feeling sluggish
Sleeping too much, increased carbohydrate cravings, overeating, and weight gain
Difficulty concentrating, feeling hopeless, worthless, or guilty
The onset and duration of symptoms and impact on functioning will distinguish between a formal diagnosis and its milder form/winter blues.
Risk factors include having a family history of SAD or another form of depression, a current or past diagnosis of significant depression or bipolar disorder, living far north or south of the equator, social isolation during the winter months, being a woman (due to fluctuating estrogen levels), and being an older adult (due to lower vitamin D levels).
Whether you receive a formal diagnosis or are experiencing the winter blues, these evidence-based (NIH) strategies can be beneficial. Management of symptoms may involve getting enough natural or artificial light, eating foods rich in Vitamin D, taking antidepressant medication if prescribed, and meeting with a professional counselor for Cognitive Behavioral Therapy (CBT) to reframe negative thoughts.
When I start feeling down during winter, I like to keep my management system simple and easy to follow. This is also helpful for the clients I work with. Along with getting enough vitamin D, engaging in sensory-stimulating activities and social connections can also be beneficial. Here are six easy strategies you can incorporate into your daily routine for good mental health during winter.
Exercise & Rest: Walk outside or join a gym. Get as much sleep as possible.
Vitamin D: Go outside for fresh air and access the sun, or utilize a therapy light to accelerate the production of vitamin D. Whether new or used, there are many models out there. I purchased one on eBay ten years ago, and it still works great.
Nutrition: Try to eat as well as you can. Increase consumption of foods rich in vitamin D (easy to google a list). Talk to your primary care doctor about the potential benefits of adding vitamin D supplements during winter.
Self-care: A massage, visit to the salon-spa, time with friends, crafting/creative expression. Whatever works for YOU.
Access light: Visit a local store for the bright overhead lighting and the social and sensory stimulation. Sit in a sunspot in your home or car with a warm cup of tea or coffee. Feel the warmth!
Mindset: Change of scenery. Get away for a warm vacation, take a day trip or even just a leisurely car ride.
I am very interested in hearing your thoughts. If you struggle during winter, what helps? If you are someone who thrives during wintertime, I want to hear about that, too.
DISCLAIMER: This material presented is not an attempt to give specific medical advice. If you feel like your mood is impacting your level of functioning or if you are experiencing a mental health emergency (such as thoughts of self-harm), it is important to seek evaluation and treatment from a medical provider. Dial 988 for the suicide prevention hotline.
