I’ve noticed it seems like I do good in the summer months, but when it begins to get colder and darker quicker, I find it hard to stay positive. Do you have any advice for combating the winter blues?
– Thanks, Jillian
Blake Johnson
Blake’s Take
Dear Jillian,
Thank you for bringing this subject forward. It is something that many people in the world experience but often downplay, including myself. While some people do just experience mild cases of depression and sadness during certain seasons, others might develop major depression. In either case, it’s important to know the difference and to know there are ways to overcome this condition.
Short periods of sadness and even bouts of mild depression are normal. Mood fluctuations help us navigate the ever-changing terrain of life. I remember experiencing sadness as a child at the end of every summer. It seemed like playtime was over and fall represented time to work. Back then, sadness and depression were mental states that helped me transition into school mode. Some seasonal sadness and depression may be a simple instinct to mentally prepare us for change.
Although short periods of sadness and depression are normal, prolonged episodes are not. According to the National Institute of Mental Health, experiencing symptoms of depression for at least two consecutive years, with the episodes occurring in a specific season, meets the criteria for Seasonal Affective Disorder (SAD). Studies indicate that reduced sunlight may be one of the major causes for SAD. Reduced sunlight can alter your circadian rhythm or even cause a drop in serotonin. Both circumstances can lead to feelings of depression.
If you or anyone else feels like your sadness is prolonged, reoccurring, or you’re struggling to find joy and motivation, you should seek professional help. Your healthcare provider can offer several treatment options including light therapy, psychotherapy, vitamin D, and antidepressant medications.
If you don’t feel like you meet the criteria for SAD, but you still experience occasional seasonal sadness or mild depression, I can recommend a few things that have been helpful for me. First, I try to work out or participate in some type of physical activity every day. Exercise is a natural way to boost serotonin levels and has always helped lift my spirits. Second, I try to get as much sunlight in the winter as possible. If lack of sunlight causes depression, it only makes sense to increase exposure. I have a little nook on the outside of my house that gets direct sunlight but also blocks the wind. I find I can sit in that spot if the sun is shining, even if it is cold out. If you don’t have a place like that, find a window to sit in front of or purchase a therapy light to place somewhere indoors. Third, I like to get out and socialize. For me, just getting together with family or friends for dinner can be emotionally uplifting.
In addition to these steps, I try to keep my mind occupied with other activities. I enjoy reading, writing, creative activities, hobbies, or merely watching TV. If nothing else is available, I simply try to feed my emotions with positive thoughts. I have always heard, “an idle mind is the devil’s playground,” so I keep him out with happy thoughts.
Life tends to slow down in the winter. The important thing is to keep your mind busy and not dwell on negativity. Train yourself to seek joy in all situations.
I hope this helps and gives you a place to start. The “winter blues” are normal but they can become consuming if not addressed and taken seriously. Good luck, and I hope you find a way to overcome it.
Warm Regards,
