weathering the winter blues

Some of us notice a significant change in our energy level, mood, and attitude during the cold and gray months of winter.  Research has shown that a lack of light, warmth, and exposure to natural surroundings can contribute to feeling the winter blues.  Many of us experience a hibernation response every year, particularly after the hyperactivity of the holidays.  We naturally want to sleep more with less daylight and stay indoors to avoid the cold.  So how do we survive the winter? How do we stay strong when our energy reserve runs low?

The winter blues, or what is often referred to as Seasonal Affective Disorder (SAD) is similar to mild depression.  Those of us who struggle with this condition may feel lethargic, apathetic, and unmotivated for days on end.  We may have difficulty concentrating and completing tasks.  Social withdrawal and decreased sex drive are common symptoms, and moodiness and irritability often result.  It can be easy to lose perspective in this emotional context and begin to question our self-worth, sense of connection with others, and ability to reach life goals. So how can we stay physically healthy and emotionally balanced in spite of these cold weather challenges?

Here are some tips for weathering the winter blues:

1.      Get regular physical exercise.  Exercise is one of the most important and accessible strategies for shifting the tendency toward depression in our brains and bodies.  

2.      Spend time in the sun if and when possible. Vitamin D is produced by the body in response to sunlight.  Vitamin D helps support bone, muscle, and heart health and additionally helps to improve our mood. 

3.      Eat healthy foods and consider taking a daily multivitamin.  Although when we are tired and stressed we often crave carbs and sugar, healthy eating strengthens our body’s immune response and helps to maintain emotional equilibrium.  A balanced diet can increase energy levels, improve mood and stamina, and insure a wellness response during exposure to illness.

4.      Limit alcohol and caffeine intake.  Too much of either can contribute to anxiety, headaches, muscular tension, and gastrointestinal problems.  Although they may temporarily lift our mood, overreliance negatively impacts long term physical and emotional health.

5.      A lack of sunlight may contribute to a disturbance in the body’s circadian rhythms.  A consistent bedtime routine that allows your mind and body to relax and unwind is helpful for falling asleep more easily.  Yoga, reading, a bath, or relaxing music may help!

6.      If symptoms continue, you may want to consider: (a) making an appointment with a counselor, (b) talking with your doctor about an antidepressant, and/or (c) taking a recommended herb, such as St. John’s Wort, for depression.  Research your options online and talk to friends for suggestions!

We all survive in the ways we can.  Taking good care of our bodies and minds in the winter months is especially important for staying healthy and managing stress well.  To help take care of our physical selves, Tanner located a Health Source Gym near each hospital; to help take care of our emotional selves, Tanner established the EAP staffed with Licensed Professional Counselors. If Winter Blues have taken hold of you, take a proactive approach and access the services and tools available to help.