Why You Feel Sad in the Winter, and How to Improve Your Mood
Seasonal Depression. Maybe you’ve heard it called the “Winter Blues”. Maybe you’ve heard the formal diagnosis: Seasonal Affective Disorder. What does it mean? These labels refer to the phenomenon that many people feel down or depressed in the winter. If you or someone you love suffers with this condition, this article should shed some light on why the depressed mood happens (yes, it’s a real thing) and provide tips and strategies you can use to lift your spirits through the winter.
Causes of Seasonal Depression
Why do some people experience a depressed mood in the winter? There are several potential biological causes, mostly related to sunlight. The lower amount of sunlight in the fall and winter can lead to a drop in our serotonin level. Serotonin is the brain chemical that is primarily responsible for producing feelings of happiness and mood stability. It also plays a key role in sleep pattern and appetite, both of which contribute to our mental health. Less sunlight also leads to lower levels of vitamin D, which has also been linked to depression, anxiety, and even psychosis. Sunlight also assists the brain in producing higher levels of melatonin, which is closely linked with sleep quality. As you see, our tendency to get less sun exposure in the fall and winter can lead to natural chemical drops with a big impact on our mood, sleep, and appetite.
Other potential causes are emotional or linked to a stress response. The holiday season can lead to feelings of anxiety and depression. For some, holiday stress is brought on by family interactions, expectations, and financial obligations. For others, isolation or feeling left out can cause depression. Covid-19 and the resulting change in the ways we interact with each other was a major contributing factor last year, and will continue to impact holiday stress levels and mood changes this year for many. Our change in diet, sleep, and exercise pattern around the holiday season can increase the severity of anxiety, depression, and other symptoms.
One key to successfully improving your mood is making a commitment to build the foundation for a habit that works. Trying something one time when we are feeling really low, and then dismissing it as ineffective, can be so tempting. Try a couple of strategies three times, then see how you feel compared to when you started. Make some notes so that you can know how you felt in the moment, right after the activity. Go back over your notes at the end of the week, so that you can form a strategy for the next week. It is hard work at first, but building a routine and knowing what works for you is a powerful and rewarding feeling. Give a few of these strategies a try!
Strategies to Boost Your Mood When Experiencing Seasonal Depression
Sunlight: Ok, maybe a little obvious but so worth mentioning. Nothing beats the sun for regenerating that lacking serotonin, vitamin D, and melatonin. Here’s the thing though. The reality is that you are feeling depressed. You maybe don’t even want to get out of bed and have really low motivation. So how do I expect you to drag yourself out into the sunlight like a reluctant vampire? Try this: Pick the thing you want to do, maybe the only thing you want to do. What is it? Check Instagram? Send your friend a text? Watch the next episode of Squid Game? Put on some makeup? Just for today, just for this minute, you can only do that thing outside. Force yourself to sit outside for 15 minutes, using that thing you want to do as the reward. And then do that at least once per day.
You will feel so much better, and build a habit that will keep building on itself once you see the reward in your mood boost. Trust me, it works.
Snacking: Yes, you read that correctly. Healthy eating can boost serotonin. What are the best snacks for a happy brain? Easy snacks include almonds, bananas, cheese, pineapples, avocado, and hummus (chickpeas). If you want to make more of a meal of it, add some salmon, turkey, eggs, or tofu. And I saved the best for last. My personal favorite serotonin booster: dark chocolate.
Exercise: Pack a snack and take it to the park. When you feel up to it, a nice walk or jog around your neighborhood or park will give that brain serotonin that has been lacking a nice jolt. Walking in nature also gives you the opportunity to use some mindfulness skills such as appreciating the trees, looking for wildlife, or feeling the sensation of the sun or wind on your skin. Try making a conscious practice of observing what you hear on your walk, what you see, observing the feel of your footsteps, or observing the feel and sound of your breathing. When you practice mindfulness on a regular basis, it is linked with increased well-being and contentment.
Be nice: Doing something nice for someone else gives us a solid mood boost. It’s called a “Helper’s High” and it kicks in when we help someone else out. So as you are going about your day, look for those small opportunities to be nice. Give someone a compliment, leave a nice review for a business, pick up litter, or let someone go ahead of you in line. You will spread positivity and boost your mood at the same time.
Meditation: Meditation is quite possibly the best way to boost your mood naturally. It boosts dopamine (another “feel good” chemical) and serotonin in a way that grows over time. So, this means it is a great idea to build your own meditation practice, not just sit and try to work it out when you need it. I am a firm believer in meditation, and have a future article planned to guide you in building your own custom meditation practice. For now, go over to https://insighttimer.com/. It is a great meditation app with tons of free content and a beginners guide to get you started.
Schedule a Therapy Session: Talking to a professional is a beneficial way to process the stress or depression you are feeling this winter, especially if your depressed feelings are related to holiday stress, family interaction, or isolation. If you are in Georgia, contact me and I would love to help you through your winter blues with a few counseling sessions, some meditation training, or some energy work to relieve stress and work toward your goals. The act of doing something to take care of yourself, experiencing some clarity, and working toward a renewed purpose can definitely help you battle your seasonal depression.
Medication or Medical Help: If you tried these strategies without relief, or if you are experiencing emergent symptoms such as suicidal thoughts or inability to function, it is time to reach out to a doctor or nurse practitioner for help. Supplements or psychotropic medications can help relieve your symptoms, so seek out that appointment today. If you are experiencing an emergency, call 911.
Take care of yourself this winter season. While focusing on these strategies, remember to also show yourself some compassion. Everyone struggles from time to time, and you will get through this. Thanks for reading, and feel free to reach out and let me know if there’s a topic that you would like to see in a future article.
Holly Stuckey
October 24, 2021