For some lucky people, the colder months inspire dreams of a winter wonderland – beautiful snow, roaring fireplaces, and a hot cup of cocoa sipped while snuggled under a blanket. For others though, the colder weather, shorter days, and a slump in mood felt because the festive season is over can instead bring on the “winter blues”.
The winter blues are likely a concept you have heard of, if not experienced. They are often described as the feeling of sadness, anxiety, or lethargy people experience during the winter months, that are not generally felt during any other moment in time.
The winter blues are a fascinating phenomenon driven by two very intriguing questions: what about the colder months leaves us feeling so down, and is there anything we can do about it? Let us break these two notions down and find out what the winter blues are, and what you can do to ward it off.
What are the winter blues?
It is important to understand that winter blues is a general term and not an official medical diagnosis. It is considered a ‘mild’ state where a person may feel sadness, depression, and/or a lack of motivation during the winter months. This state is normally a short-term mood change that does not severely impact the person’s ability to function within their day-to-day and will clear up on its own within a few days at most.
The reason why we experience winter blues is not clear, however, there are a few theories:
Reduced sunlight: shorter days with less available sunlight can disrupt an individual’s internal clock, which regulates sleep and wake cycles. This disruption can impact a person negatively, leading to feelings of depression.
Lowered vitamin D levels: with less exposure to sunlight comes a lower production level of vitamin D within the body, which can lead to muscle soreness and a weakened immune system.
Changes in melatonin and serotonin levels: melatonin is a hormone that is produced in response to darkness, to help regulate your sleep-wake cycle. With less sunlight in winter, the body produces more melatonin, which can lead to sleepiness and oversleeping. Serotonin works alongside melatonin to manage the sleep-wake cycle, as well as how you feel pain, well-being, and even sexual desire. Lower levels of serotonin can contribute to feelings of depression.
Family history: if you have family members who experience winter blues, depression, or bipolar disorder, you may also be more susceptible to experiencing it yourself.
Winter blues vs seasonal affective disorder
While the winter blues are temporary and generally very short-lived, these feelings can become more serious, persistent, and debilitating, at which point a person may instead be diagnosed with seasonal affective disorder.
Seasonal affective disorder, also known as seasonal depression or winter depression, is a type of major depressive disorder with a seasonal pattern. Those suffering from SAD can experience mood changes and symptoms similar to depression, and occur during the winter months or when there is less sunlight, and usually improve with the arrival of spring. Although far less common, SAD may also be experienced during summer.
Seasonal affective disorder is much more than the winter blues – it would be like comparing being depressed with feeling sad. In the US, approximately 5% of adults experience SAD, with it lasting around 40% of the year. Interestingly, prevalence increases for people living at higher altitudes, and those living far away from the equator, where there are fewer daylight hours.
SAD symptoms can vary in severity and can include many symptoms similar to major depression including:
- feeling sad or depressed;
- a loss of interest in activities that were previously enjoyed;
- social withdrawal;
- changes in appetite; either a loss of or overeating;
- changes in sleep; either too little or too much;
- increased tiredness and fatigue;
- increased fidgeting such as pacing or handwringing;
- feelings of worthlessness or guilt;
- difficulty concentrating and making decisions;
- thoughts of self-harm.
If you feel you may be experiencing seasonal affective disorder, reach out to a qualified medical professional.
Warding off the winter blues
While there is no specific way to prevent the onset of the winter blues or SAD, it is possible to mitigate its development and progression by taking some preventative measures.
Hunt down some sun
Since winter blues symptoms are worsened with a lack of sun exposure, seeking some sun must be a priority during the colder winter months. Being in the sun can help balance serotonin and melatonin activity, increase your vitamin D levels, and balance your circadian rhythm. If you cannot get outdoors, move a chair or workstation next to a window to get some sunlight. If this is still not possible, light therapy is another option. Happy Lamps, also known as light therapy lamps, mimic sunlight to improve mood and sleep.
Hunting down some winter sun can help combat the winter blues.
Increase your physical activity
Any healthcare professional, whether it is your local GP, a nurse with the requisite online accelerated BSN, or a mental health provider will tell you the importance of incorporating physical activity into your daily routine. Even just 30 minutes of gentle exercise can boost your mood while decreasing symptoms of depression and reducing stress, so aim to get outside daily, even for just a few minutes, to help target winter blues symptoms.
Maintain a good sleep routine
Sleep is a huge influencer on mood. Without adequate sleep, our circadian rhythm can be interrupted, and it can cause hormone production. To maintain a good routine, try to go to bed and wake up at a similar time every day, create a simple bedtime routine, sleep in a dark space, expose yourself to light as soon as you wake up, and try not to use electronics in the bedroom.
Seek professional help
If low-level interventions are not working, it may be time to seek professional help and consider the possibility you are experiencing SAD over the winter blues. Psychotherapy is highly recommended to treat many types of depressive disorders, and if required, your healthcare professional may recommend a medication.
Featured image credit: DepositPhotos.com
