Okay, so I meant to have this post up on Groundhog’s Day. I couldn’t think of a better day to talk about winter depression than the day that that evil giant vermin rubs it in that we have over a month of this disgusting weather. But, deadlines and I have a terrible relationship, especially the ones I set or myself. But, I still wanted to mention that groundhog is lucky he’s cute. I hate winter. A lot of us are fighting winter depression because it just won’t let up.
It’s cold.
It’s gray.
The sun hides for days at a time.
A lot of us go to work in the dark and come home in the dark.
Yes, the snow is beautiful. But, I don’t know about you, the novelty is worn off for me. There’s another snowfall on the way, which means that I’ll have wet pant legs tomorrow morning while I brush the million pounds of snow off the car when I go to leave two hours early for another white-knuckled drive into work. If I can get out of my driveway.
UGGGHHHH
I think it’s safe to say I have the winter blues. I’m sure that a lot of you do, too. I know a lot of you do, too, otherwise you probably wouldn’t have been interested in this post. Fighting winter depression along with dealing with the inconveniences (to put it mildly) of winter makes it really hard to get out of the one warm place in the world: bed.
Winter depression is very real. Luckily, there are ways to help!
Seasonal Affective Disorder
Before we get into fighting winter depression, let’s work on understanding our enemy. You’ve probably heard the term before, Seasonal Affective Disorder or SAD (how fitting is that?). I went to one of my go-to web sites for health info, the Mayo Clinic’s site, and found all sorts of good info.
The Mayo Clinic says that SAD is depression that seems to start at the same time every year, usually later in the fall or the beginning of winter. Thankfully, this depression also ends at the same time, usually when we start seeing the sun again in the spring. If it continues into the spring, it may not just be seasonal depression. Please read my post on coping with depression.
Symptoms include:
- Feeling sad or down most of the time for most of the days
- Little to no interest in things you normally enjoy
- Feeling like you have no energy
- Wanting to sleep all the time
- Craving carbs and sweets, leading to overeating and weight gain
- Finding it difficult to concentrate
- Having low self-worth, feeling hopeless or guilty
- Thoughts of not wanting to live
If you have thoughts of hurting yourself, remember that that is a medical emergency that requires immediate help. Call 911 or the suicide prevention line at the top of this site.
No one knows exactly why SAD occurs, the Mayo Clinic lists some factors that may contribute. Your circadian rhythm changes in the winter since the days are shorter and the sun is a rare sight. This change can lead to depression. The sunlight also plays a role in the serotonin levels in your body. Low serotonin means low mood. Your natural melatonin levels are disrupted, which wreaks havoc on your sleep. Don’t you feel like you could just sleep for days?
I wonder if humans were meant to hibernate like bears, but just ain’t nobody got time for that!
How to Avoid the Winter Blues
If you’re one that knows you’re prone to it, it’s important to start fighting winter depression early. Don’t wait until it’s got a good hold on you. Ask your depression or mental health professional about different coping mechanisms that will work for you. Here are a few suggestions.
Medications
Here comes the disclaimer. I’m not a doctor. I cannot advise for or against ANY medications or medical treatments. This is a personal decision between you and your doctor. Please contact your doctor or psychiatrist to discuss medication options and whether they would work for you.
Now that that’s out of the way, medications can be helpful to some people. If you’re already on an antidepressant, you could ask if adjusting the dosage to get through the SAD season is feasible.
If you’re not any medications, you could ask if they might help you. Keep in mind that it takes several weeks for an antidepressant to take effect. So, if you know that SAD is going to affect you, ask about starting a medication early.
It’s all about getting that first move in when fighting winter depression. As Cobra Kai says, “Strike first, strike hard, NO MERCY!”
Invest in a Light Box
This is something that I haven’t tried myself yet. Mayo Clinic’s article does say that light therapy can help those fighting winter depression. There are a few different kinds. I would ask your doctor which kind may work best for you. Here are a few from Amazon to consider.
Plan a Trip
Now, I know this is something that a lot of people want to do, but not everyone can afford. But, if you know in advance that you want that you want to take a trip in the winter, maybe you could start putting some money aside in the spring. It all adds up! Bonus points if the new hobby you started can make you some extra money. Side hustle it up, my friend!
But, if you can get away, even for a weekend, do it. Get some sun and fresh air. Have as much fun as you can. Get away from the stress of the real world, which includes winter. Find a place where the sun can lift the winter depression right off your shoulders.
If you simply can’t get away for whatever reason, I get it. I’ve been on four vacations in the last 16 years. But, that doesn’t mean you can’t bring some vacay fun to you! Get food from a restaurant you haven’t tried, make some fruity drinks with tiny umbrellas, act like a tourist in your own town (or one close by) or just close your eyes and envision yourself on a sunny white sand beach with the ocean roaring a few feet away.
Do an Interior Home Improvement Project
Find a project inside your home that you’ve been wanting to get done for a while. It doesn’t have to be as extreme as remodeling your entire kitchen. You could paint a wall or two a new color. Replace some light fixtures. Hang up pictures or art. Finally replace the hinge on the cupboard that hasn’t opened correctly in years. Or, just organize a cluttered area. Look around your home to see what you can do to make it more you. This gives your mind something to focus on with the added benefit of being productive.
Fighting Winter Depression NOW
Of course, it’s the middle of winter. How can you prevent something that you’ve already been dealing with for weeks? Don’t worry, fighting winter depression is still doable, even if it already has a choke hold on you. Everything in the last section could still help you. Here are a few more ways to fight SAD.
Exercise
Okay, okay, I know this is the last thing you feel like doing. But, exercise is a well-researched, evidence-based, tried and true method of beating depression as well as anxiety, insomnia, etc. Trust me, I know how a lot of you are feeling. How can I exercise when I can’t even get out of bed? Start slow. Find a way to incorporate a little more movement into your daily routine. When you’re on the floor playing with your kids, do a few pushups or sit-ups. Instead of breaking your arms to get all the groceries into the house in one trip, try taking multiple trips to get some steps in. Get a step tracker your phone and make an easy goal number to get to every day. Then increase it in a week or two.
Walking is great exercise! I love Leslie Sansone and her walk-at-home series. It’s not hard and she really helps to keep you motivated. She has this magic way of making you feel like you’re just walking with a friend (right in your living room)! I find myself doing her steps a lot, even when I’m not watching it! Here are a few from Amazon.
Eat Well
Again, I can literally hear some of the groans from some of you. No one feels like eating well when they’re depressed. Why make a salad when you have a bag of chips/cookies/dry Lucky Charms right there?! I know I’ve developed some sort of corn chip addiction where no Frito or Dorito is safe in my sight.
But the thing is, does eating junk food ever make you feel better? Sure, it’s delicious and you get pleasure when you’re eating it. But afterward? It tends to make you feel sluggish, guilty and just worse than before.
You’re in a depressive episode. That means your body needs all the help it can get to get you through it. You need to eat things that are going to nourish both your body and mind. Look for a new recipe that looks fun to make. Cooking could be that new hobby you need!
Get Some Fresh Air
I’m just making friends all over the place, aren’t I? If you’re still bearing with me as I give all the advice that no one wants to hear, thank you! I know that no one wants to go out in the cold. It’s cold and miserable. I’ll admit, I often run late to work simply because I just don’t wanna go out there!
HOWEVER, if you can get outside for even a few minutes, it does help to clear your head. Breathe in that fresh air. If you have kids, watching them play in the snow is an instant spirit lifter!
Watch Your Sleep
Mayo Clinic (I’m throwing the blame on them for this one) advises to watch how much you sleep. Sleeping too much can disrupt your already wonky circadian rhythm. Depression fatigue makes it so hard to get out of bed at all. When you’re fighting winter depression on top of regular depression, all you want to do is sleep. But, sleeping too much will actually make you feel worse. Mayo Clinic advises going to bed and waking up at roughly the same time every day. Indulging in a sleep-in day once in a while isn’t going to hurt you, but try to make that a rare treat.
Don't Forget: Winter is ending! SOON!
We’re less than ten days away from the end of a long February. Spring officially starts NEXT MONTH! We’re almost there! Winter is coming to an end. Soon, you’ll see flowers start to poke through the ground. Buds will start to form on trees. The snow will melt and the ground will thaw. We’ll see the sun more. Keep in mind that even the longest of winters eventually end. Keep fighting winter depression because you’ve almost won! Winter is going to be retreating back into the cold icy cave it came from! Be gentle with yourself and do whatever it is you need to survive these last few weeks. We’re so close to the end!
All my love!
This Post Has 3 Comments
Great post, I definitely struggled with the winter blues in January. I have depression anyway, but January was a particularly bad month for me, especially with family news. x
So sorry to hear that you had a rough month. I hope everything is okay with your family! 🥰
Caroline, I’m so sorry to hear you’re having a hard time. It’s so hard when you’re already depressed, then winter blues hit, then bad news hits. You’re dealing with a lot, so be sure to take extra care of yourself! I hope you feel better soon!