Winter is upon us, and let's be real, it can be a drag. January and February seem to stretch on forever with their cold, dark, and dreary days. You yearn for the sunshine and warmth, but it feels like a distant dream. No wonder you're feeling down and grumpy.
But for some of us, these winter blues go beyond just feeling a little low. It's called Seasonal Affective Disorder, or SAD for short. It's a type of depression that hits you at the same time each year. You know, when daylight hours shorten and the temperature drops. SAD is especially common in northern climates, where sunlight is scarce, and tends to affect women more than men.
Don't worry, we've got your back. We're here to shed some light on SAD and how to kick its gloomy butt. Buckle up, because we're about to bring some serious sunshine into your life.
What is Seasonal Affective Disorder?
Seasonal Depressive Disorder is a type of depression that is triggered by the changing seasons, especially in the colder, darker months of fall and winter. This disorder can cause you to feel more down or less motivated and energetic during this time.
Although seasonal depression shares similarities with regular depression, such as feelings of sadness, hopelessness, and worthlessness, there are some key differences. Seasonal affective disorder is closely tied to the amount of sunlight a person receives, which can impact sleep patterns, energy levels, and mood.
Symptoms of seasonal depression can include oversleeping, changes in appetite, weight gain, irritability, lethargy, difficulty concentrating, and social isolation. These symptoms occur due to disruptions in the body's circadian rhythm cycle caused by reduced exposure to natural sunlight, and can have a significant impact on one's ability to enjoy social activities, work, and other daily tasks.
6 Creative Ways to Fight Off the Winter Blues
Recognizing the distinction between regular depression and seasonal depressive disorder is crucial, as the treatment approaches can vary greatly. Increasing exposure to natural light and incorporating more physical activity into daily routines can have mood-lifting benefits for individuals with seasonal depression. Here are six fun and creative ways to combat SAD:
1. Expose Yourself to Morning Light: If lack of sunlight is a major contributor to SAD, then it goes to reason that exposing yourself to sunlight helps alleviate some of the symptoms. An easy way to get more light is to drink your morning coffee by an east facing window. Any light is good light, but morning light has the greatest effect on our mood. Sleeping til noon may sound like a great idea but it will deprive your body of the light it needs to get going. Aim for 20 minutes of exposure to morning light and notice how much more energetic you feel throughout the day. Don't have a good window to sit by? Try a light box which mimics sunlight. Pro tip: On sunny days ditch your sunglasses and allow more of that lovely light to hit your retina - even a few minutes will be very helpful.
2. Get Outside: Grab your coat, hat and gloves and get outdoors during daylight hours to expose yourself to sunlight as much as possible. Yes, it’s cold and miserable but even 10 minutes of natural light and fresh air can improve your mood, increase your ability to focus and reduce stress. A brisk walk around the block is enough to feel the benefits, but if you're up to it, try a longer hike on a nature trail and take in the winter landscape. No, it's not green and lush but winter has a stark beauty all it's own, and being able to appreciate it can help you feel grateful for the seasons - and we all know experiencing gratitude is a good way to feel happier.
3. Try Art Therapy: Engaging in fun creative activities like writing, drawing, painting, dance or music can vastly improve your mood. The best part? No talent is required. Studies show that even viewing art can boost your mental health. So put on some upbeat music, work on a 2024 vision board, or dance around your living room. Bonus points if you grab a friend and visit a local art gallery. Either way you'll enjoy the dopamine rush it brings.
4. Plan a Winter Blues Party: Just because the weather is gloomy doesn’t mean you should go into hiding until spring. There are many fantastic indoor party opportunities to lift your spirits. Gather your friends and celebrate events like the Oscars or the Super Bowl. And if you and your friends are feeling a bit down, why not plan a lively summer theme party? Transform your space with sunny decorations and create a luau or tropical atmosphere that will surely lift everyone's spirits.
5. Try Something New: Our brains crave novelty and trying something new is an easy way to boost your mood. Brain research has shown that a rush of dopamine accompanies fresh experiences of any kind. Something as simple as dining at a new restaurant or exploring an unknown party of the city can help lessen depression. If you really want to make the most of this idea, pick up a new winter sport like paddle or cross-country skiing, or go a completely different route and try your hand at knitting or baking.
6. Have a Good Laugh: Yep, laughter therapy is a real thing with real benefits. Laughter reduces stress, stimulates your internal organs, improves your immune system and elevates your mood. So, grab the popcorn and put on a movie or two that you know are guaranteed to make you laugh. Feeling a little more adventurous? Try a comedy show. Better yet, join an improv class! Not only will you laugh but you will also be trying something new while socializing which will be a fantastic formula for feeling happier.
Spring is Just Around the Corner
The winter blues are a real issue and should not be taken lightly. However, there is hope and help available for those struggling to find joy and motivation during this time. Don't let yourself fall into a cycle of isolation and negativity - instead, try implementing some fun and creative interventions that will lift your spirits and give you the boost you need to make it through.
Whether it's getting outside for some fresh air, socializing with friends or loved ones, or trying new things that spark joy, these simple yet effective actions can make all the difference. Remember to take care of yourself and reach out for support when needed. We can make it until spring - together!