We are all subject to feeling down during the short days of winter, calling it “winter blues”. There are several reasons for this, including lack of sunlight on our skin, too little time spent in nature, and not enough exercise, for example.
These may negatively impact our sleep, causing us to be fatigued. When we are tired we are prone to reach for sugary and fatty so-called “comfort foods.” These may give us a much needed but temporary boost in energy and mood, but then we crash. We are too tired to exercise. Our sleep is further impacted, and the vicious cycle continues.
Our sense of wellness and self-esteem fall. We have the “Winter Blues.”
A disclaimer: The terms “Winter Blues” and Seasonal Affective Disorder (SAD) are often used interchangeably. The latter is more severe and may be associated with very poor sleep, changes in body weight, and difficulty functioning and getting through the day. This equates to depression for which professional counseling may be indicated. The Winter Blues may well be something we can manage on our own, however.
First, we need to have a plan.
The first step is to take advantage of the available sunlight. Even on cloudy or foggy days there are wavelengths of light that get through to our eyes and skin. When it is sunny it is best to go outside without sunglasses and allow your eyes to get sunlight exposure for at least 10 minutes, in the morning if possible. This activates our circadian rhythm and helps us fully awaken. It may help improve our mood and reduce stress, as well as regulate hormone levels and sleep.
(We will delve into the benefits and hazards of various types of light in upcoming articles).
Other cures for the Winter Blues include focusing on good sleep hygiene, healthy eating habits, and getting enough exercise to name a few.
Finally, a daily mindfulness meditation practice is extremely helpful. Even a simple reflection on that for which you are grateful for a few minutes in the morning and evening.
The bottom line: incorporate as many of the above into your plan in the winter to keep the blues at bay.
Note: Although I am a physician, the content in this article is not meant to diagnose, treat, cure or prevent illness or disease in the reader – it is for educational purposes only.
References
- Rankin L. Seasonal affective order vs. “winter blues”. Ohio Nurses Rev. 2011 Jan-Feb;86(1):16.
- Dalgleish T, Rosen K, Marks M. Rhythm and blues: the theory and treatment of seasonal affective disorder. Br J Clin Psychol. 1996 05;35(2):163-82
- Melrose S. Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depress Res Treat. 2015;2015:178564.
- Beat the Winter Blues. https://newsinhealth.nih.gov/2013/01/beat-winter-blues
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