As the daylight hours shrink and the temperatures get colder, some people start to feel tired, cranky or unmotivated. Seasonal shifts can impact mood and emotions, especially in the wintertime, when the cold and darkness provide a double whammy.
The reduced daylight hours can disrupt our body’s internal clock, also known as our “circadian rhythm,” and the dark and cold make it harder for people to get outside and move around. The environmental elements coupled with holiday stress can contribute to feeling the “winter blues.” While “winter blues” is not an actual diagnosis, it can be thought of as a milder form of Seasonal Affective Disorder (or SAD).
Symptoms of the “winter blues” include:
- Low mood (feelings of sadness, hopelessness or irritability)
- Reduced energy
- Changes in sleep (difficulty sleeping or oversleeping)
- Increased cravings for carbohydrates and possible weight gain
- Difficulty concentrating, and
- A desire to avoid social activities and “hibernate.”
Possible solutions for the “winter blues” include:
- Physical activity – Exercise releases endorphins such as Dopamine, improving our mood. Try to be active 150 minutes per week. Do 10-15 minute segments such as walking two or three times per day. Bonus points if you do it outside, as you will receive a little bit of Vitamin D and fresh air!
- Healthy eating- Consume some protein early in the day to combat carb cravings later, and include food that is rich in Vitamin D, such as fatty fish or fortified products.
- Unplug – Reduce the amount of time spent looking at your phone or the TV.
- Good sleep hygiene – Go to bed and wake up at the same time each day. Avoid bright lights, screens, TVs in the bedroom. Only use the bedroom for sleeping.
- Connect – Keep in contact with your support network. Even though you might want to “hibernate” and avoid social contact, it’s important to stay in touch with friends and family. Maybe invite them out for a fun activity, so you can all try to keep the “winter blues” at bay. They could be experiencing the same feelings as you.
- Get outdoors – Sunshine is your friend. Exposure to sunlight helps your mind and body by increasing vitamin D levels, helping to balance your body chemistry, and keep your circadian rhythm on track.
If your symptoms continue, reach out to your doctor for support. Other local resources include Heritage Behavioral Health at 217-570-0900 or Cornerstone Counseling at 217-935-9571 ext 3520 for support.
