Beat the ‘winter blues’ (seasonal depression)
Winter brings shorter days, colder weather and less sunlight. This can affect our mood, energy and sleep. Some people notice a drop in their mood following daylight saving time. This common feeling is called the “winter blues.” Small changes can make a big difference in your mood.
Spending time in natural light can lift your mood and energy. Try to get outside during the day, even for a short walk or a few minutes on the porch. If going outside is hard, open the blinds or sit near a bright window to let in as much daylight as possible. Moving your body is another way to improve your mood and energy. Gentle activities can help with balance, strength and overall health. You don’t need a gym to stay active. Simple exercises at home will keep you moving. Light exercise can include walking around, standing up and stretching, or doing light chores.
Sometimes, seasonal changes may trigger a more serious condition that affects daily life. Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, most commonly in fall and winter. It’s important to speak with a health care professional if you suspect you might be experiencing SAD.
Tips that may help, along with professional guidance, include:
- Get natural light by spending time outside. A health care professional may recommend using a light therapy box.
- Keep a regular sleep schedule.
- Stay active.
- Connect with others who lighten your spirits.
Eating well and following a daily routine also supports mood and energy. Try to eat balanced meals and drink plenty of water. Reducing caffeine and sugar can help prevent mood swings and tiredness.
Staying connected is important in colder months. Call a friend or family member, join a senior center, and/ or take part in community activities. Sharing with others can reduce loneliness and provide support. Try mindful habits, like deep breathing, journaling or taking time to relax. Notice small joys, like listening to music, enjoying tea or chatting with a neighbor.
Activity, connection and mindfulness can help to protect your mood and allow you to enjoy the season.
