Beating the Winter Blues
Beating the ‘Winter Blues’
When the weather is cold and the days are darker, it can be challenging to keep up a happy and upbeat mindset. The ‘winter blues’ are quite normal and many people experience feelings of sadness and loneliness during the chillier months. A more severe form of the ‘winter blues’ is known as Major Depressive Disorder (MDD) with seasonal patterns. MDD with seasonal patterns is a well-defined clinical diagnosis that can occur in the darker, colder months. According to the American Psychiatric Association, about 5% of US adults experience MDD with seasonal patterns. Symptoms can include fatigue, excessive sleep and lack of interest in normal activities. Here are a few effective tips to manage both winter blues and MDD with seasonal patterns:
Use your support system and stay social. Chances are the people in your life are feeling similarly during this time of year. Take time to make fun plans with your friends and family, and continue doing activities that bring you joy all year long. If you aren’t able to see your inner circle in person, make an effort to video-chat or call them on the phone. The level of our connection with those we love can greatly impact our wellbeing.
Try light therapy. There is less and less daylight during the colder months. We as human beings thrive on sunlight and will often feel the effects of the lack of sun. Consider purchasing a light therapy lamp. Light therapy can boost your mood by emitting a bright light that stimulates serotonin production and resets your circadian rhythm.
Get enough sleep. Getting a good night’s sleep is an important aspect of managing our mental and physical health.When you begin to feel the ‘winter blues’, it is critical to get the proper amount of sleep - especially good sleep! Sleep helps reset the body and allows us to function better in our day-to-day lives.
Incorporate joyful movement. Even when it’s cold outside, it can be helpful to move your body in ways that bring joy. Movement releases endorphins, endocannabinoids, dopamine and other feel-good chemicals in our bodies that can improve overall well-being. Incorporating joyful movement is as simple as putting on a fun song and dancing in your room for even just a few minutes.
Lean into it. Often the best thing to do is to lean into the chilly weather. Are you familiar with the term hygge? In Danish culture, hygge is a way of embracing the colder weather, a concept that encompasses comfort and coziness. A few ways to incorporate hygge: drink tea or hot chocolate, make a fire, snuggle up with lots of pillows and blankets or your favorite furry pet, light candles, and get cozy.
Seek help. Don't hesitate to get proactive support if winter is an emotionally challenging time for you each year. Schedule your free 15 minute consultation today.
Please email us with any questions or inquiries at hello@thropetherapy.com
