Winter Blues? A Therapist's Guide to Managing Seasonal Affective Disorder

Most of us can relate to feeling more down and unmotivated during the winter. There’s something about endless days of single-digit, cloudy weather that makes it hard to feel excited about things.

For some, this is a temporary experience that can be lifted with some better weather days or healthy coping strategies. For others, these feelings can persist for months, often referred to as Seasonal Affective Disorder (SAD). 

Why Do Some People Get More Depressed in Winter?

There are both biological and psychological reasons this happens to us. 

Biological Reasons for Seasonal Affective Disorder

For the biological reasons, shorter days in the winter mean less sunlight which can lead to lower serotonin levels (feel good neurotransmitter in the brain), higher levels of melatonin (sleepy hormone), lower levels of vitamin D, and a disruption in our circadian rhythm.¹

Psychological and Emotional Reasons for Seasonal Affective Disorder

The psychological/emotional reasons we tend to feel more blue in the winter can include fewer social interactions, less involvement in activities or being outdoors, not feeling good in our bodies, and holiday stress. The good news is, there are things you can do to mitigate some of these symptoms.

Symptoms of Seasonal Affective Disorder

Let’s first talk about what these symptoms can look like. The most commonly experienced symptoms include:

• Feeling sad or down more days than not
• Losing interest in activities you once enjoyed
• Having low energy or generally feeling “sluggish/lethargic”
• Sleeping more
• Craving carbs, overeating, and weight gain
• Difficulty concentrating
• Feeling hopeless, worthless or guilty
• Having thoughts of not wanting to live

Additionally, some people experience other symptoms that are not typical for their day-to-day lives. It’s important to note that if you’re having thoughts of no longer wanting to live, reach out to a professional immediately (988 is the suicide hotline/textline available 24/7). For many, these symptoms can resolve over time with limited intervention. But for others, it can be helpful to talk to a therapist or medication provider about medication options in addition to coping strategies.

SAD Coping Strategies for the Body and Mind

As a mental health therapist, I am often suggesting coping strategies that engage both the body and the mind. With SAD, it is no different. Here are a few suggestions I have to help manage your physical and mental health during the winter:

• Go for brief winter walks followed up with something soothing and warm (coffee, hot chocolate, tea, water with lemon, etc.)
• Read something by a window that gets sunlight (newspaper, magazine, book, etc.) 
• Try a new indoor hobby (something creative like knitting or coloring, or something to engage the mind like puzzles or word searches)
• Look up new recipes and try something new to cook at home
• Use Youtube for 5-10 minute workout videos (can even be something light, like stretching, just to get the body moving)
• Call or Facetime people you haven’t talked to in a little while
• Re-pot plants that could use some TLC (being near nature can boost your mood)
• Go through closets and storage to clean out a few items you don’t use anymore
• Listen to an audiobook (you can find free versions through the public library) while doing chores or moving around in your home
• Write yourself reminders that make you feel loved and special

Humans, just like animals, are affected by the environment. So it makes sense that how we feel about ourselves and the world around us change with the seasons. Some people even experience different seasonal effects during spring or summer.  It’s important to not blame yourself for feeling lower and slower during the winter. Find what helps you get through it and feel connected to yourself.

If you are struggling this winter, connect with a CHI Health mental health provider. We offer in-person and virtual therapy sessions with our team of licensed mental health therapists.

References

1 https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651