Five Ways to Conquer the Winter Blues

Scott Parker, CSW

With waning daylight and frigid temperatures, it is not uncommon to experience sadness, low energy, and even depression during the winter months. This is sometimes referred to as seasonal affective disorder, or SAD. Try these proven strategies to break the cycle and enjoy winter again.

1. Try a “SAD light,” available on amazon. These handy contraptions, also called “light boxes” or “light therapy lamps” imitate the rays of the sun, thus helping your body make needed vitamin D, and tricking the body into thinking the day is longer than it is.

2. Take vitamin D supplements. This important vitamin helps the body with multiple functions including bone formation and regulating metabolism. As the body needs sunlight to produce it, deficiencies are common in the winter months, and can be associated with low energy and feelings of sadness.

3. Move your body. Regular exercise is helpful in mood regulation year round, but can easily fall by the wayside when venturing outside in chilly conditions. Fortunately, studies show that any interruption in sitting makes a difference. So stand up, stretch your legs, take a walk around the office. There are also many good phone apps with guided exercises that can be done in the home with no equipment.

4. Get good sleep. If you have trouble falling asleep, set aside some time before you retire for soothing activities such as reading. Avoid screens before bed, as recent studies suggest their light interferes with the body’s shutting down process. If stress is making sleep difficult, make your to-do list for the next day at night, so you can sleep soundly knowing you can take on another day.

5. Connect with others. Force yourself to go out and be social, even if you don’t feel like it. Depression can have a snowballing effect, creating isolation which produces more depression. If you are really struggling, reach out to someone you trust. Consider seeing a professional who can help you untangle your thoughts and explore the possibility of medication.