What are the “winter blues,” and how do I know if I have them?
According to the groundhog, we aren’t quite out of the woods yet, and winter is here for several more weeks. Perhaps you may have noticed you’re not quite feeling like yourself? You’re not alone! Our very own Dr. Sarah MacGregor, established writer for “Indy Moms” and beloved family physician at our northside Indianapolis office, shares her thoughts on this time-sensitive topic that lingers through the last weeks of winter.
Many people notice changes in their mood, energy, and sleep during the shorter, darker days of fall and winter. This is often referred to as “winter blues” or mild winter-related sadness.
You may have the winter blues if you find that in the winter months you have one or more of the following:
- Feel more tired or sluggish
- Want to sleep a little more than usual
- Crave comfort foods or carbohydrates
- Feel less social or motivated
- Notice mild dips in mood.
The good news is there are things you can do to help yourself feel better.
Steps You Can Take to Prevent or Improve Winter Blues
Stay Physically Active
We know regular exercise can help improve mood – and this is no different when it comes to winter-related sadness. Aim for at least 30 minutes of aerobic exercise (such as walking, swimming, cycling) on most days. Even lighter activity like yoga can be helpful. If you can get outdoors, this can have the added benefit of light exposure.
Get More Light Exposure
Spending time outdoors during the day can be helpful as natural light is beneficial. This even works on cloudy days! Try to get outside for a walk if the weather allows. If you must remain indoors, keep your curtains open and sit near the window. Studies have shown that greater light exposure can lead people to be less quarrelsome, more agreeable, and generally in a better mood.
Mindfulness Based Nature Engagement
The simple practice of consciously noticing nature can improve outlook and increase hope, while reducing negative emotions. Pay attention to natural elements encountered during your daily routines. As you go on a walk outdoors, notice the patterns in the bark of the trees or the way the light filters through branches. Listen for bird calls, crunching snow, or water flowing. Try to use your five senses to observe the things around you. There can be benefits to a very informal practice, but you can also dive into more formal exercises to help engage with nature if you are interested.
Maintain Good Sleep Habits
Try keeping a consistent sleep and wake schedule, even on weekends. Avoid screens (phone, TV, computer) for 1 hour before bed. It can be helpful to keep your bedroom dark and cool at night.
Stay Connected
Meaningful interactions with family, friends, and your community can help reduce depression and increase happiness. Make plans to spend time with your friends or family, even when you don’t feel like it. Even simple, brief interactions can help improve emotional well-being. Consider joining a group, class, or club to help you stay engaged throughout the fall and winter.
Eat a Balanced Diet
Eat regular, balanced meals with plenty of vegetables, fruits, whole grains, and lean proteins. Limit sugar and processed foods, which can cause your energy to crash. Alcohol is a depressant and can worsen mood, so it is also a good idea to limit this.
Consider a Light Therapy Box
Light therapy is one of the most effective treatments for seasonal mood changes. It works by exposing you to bright artificial light that mimics natural sunlight. This helps reset your body’s internal clock and boost mood-regulating brain chemicals.
You can talk to your doctor about specifics if you are interested in giving this a try, but here are some of the basics about how this works:
- Choose a light that provides 10,000 lux units and filters out UV light
- Use the light in the morning, shortly after waking, for 20-30 minutes
- Place it at eye level or higher, about 16-24 inches from your face
- Face toward the light, but do not stare directly at it
- You can do this while eating breakfast, getting ready in the morning, working on the computer, etc. – but make sure to keep your eyes open and face the light
- Be consistent! Most people notice improvement in 1-2 weeks
What if my symptoms are more severe?
Some people have symptoms that are more significant than the mild winter-related sadness that plagues many. About 5% of adults experience more severe symptoms called Seasonal Affective Disorder (SAD). This is a type of major depressive disorder that follows a seasonal pattern.
Signs that may indicate Seasonal Affective Disorder:
- Persistent sad, anxious, or empty mood on most days
- Loss of interest in activities you typically enjoy
- Significant increase in sleep or difficulty getting out of bed
- Noticeable weight gain from increased appetite and carbohydrate cravings
- Extreme fatigue or low energy that interferes with daily activities
- Difficulty concentrating or making decisions
- Feelings or hopelessness
- Withdrawing from friends and family
- Symptoms occur around the same time every year (typically fall/winter) and improve in spring/summer
If you experience symptoms of SAD and find the typical self-help strategies aren’t working or your symptoms are beginning to interfere with work, school, or relationships, it’s likely time to talk to your doctor. There are interventions such as cognitive behavioral therapy (CBT) and medications that can help.
Winter-related sadness affects a lot of us, especially living in this part of the globe. If you notice yourself feeling down and not quite like yourself this winter, try focusing on some of the changes outlined here. If this has been a pattern throughout your life, it can be helpful to have a plan of action going into each fall. Mental health is your health – and it is just as important as your physical health. Take care of yourself, and don’t be afraid to reach out to your doctor if you have concerns.
