Written by: Amy Carroll, MS, MCHES.
For those of us living in the Midwest who experience several months of potentially cold weather and overcast skies along with daylight saving time, we might feel a form of winter blues. Days become shorter, sunlight dwindles, and there are days or even weeks when we are stuck indoors due to weather.
The winter blues affect millions worldwide, by reducing motivation, as well as creating mood, sleep, and appetite changes. They can significantly impact our well-being and daily functioning. Several factors contribute to this seasonal shift in mood:
Shorter days lead to reduced exposure to sunlight, which disrupts our internal circadian rhythm, changing our sleep patterns and hormone production.
With less sunlight, melatonin production increases, promoting sleepiness and potentially contributing to feelings of fatigue.
Decreased sunlight may lead to lower serotonin levels, contributing to feelings of sadness and anxiety.
The harsh weather of winter can limit outdoor activities and reduce social interactions, leading to feelings of loneliness. If you live alone and have to be indoors for long periods of time, video call a friend or family member to keep in touch.
For some individuals, the winter blues morph into a more serious condition known as Seasonal Affective Disorder (SAD). The symptoms of SAD are similar to those of major depression but are confined to a specific time frame and often coincide with seasonal changes. For those of us in Missouri, we can experience symptoms from as early as October until April. Individuals with SAD may experience:
Depressive mood lasting throughout the day.
Loss of interest in daily activities.
Significant changes in appetite or weight.
Difficulty falling and staying asleep or wanting to sleep more.
Restlessness or fatigue.
Difficulty concentrating.
Talk to your doctor If you experience any of these symptoms for an extended period of time.
There are various effective treatments available to combat the winter blues and SAD. Start by increasing your exposure to bright light for 30 minutes a day. Doing so can help regulate sleep-wake cycles and boost serotonin levels. This can be hard to do during the winter months. Check with your local library or other organizations to see if they offer light therapy lamps at their location.
Talk to a therapist or other mental health counselor. Talking to someone who is a trained professional can help you find new ways to address sadness or depression. Call up family or friends. Sometimes taking the time to talk to someone can help reduce loneliness and increase motivation.
Making changes such as maintaining a regular sleep schedule, spending time outdoors, and practicing stress management techniques can significantly improve mood and well-being. One key lifestyle change that can help individuals cope with SAD is to increase physical activity. Physical activity has been shown to reduce stress, anxiety, and depression. Find ways to be active indoors during the winter. One of my favorite things to do is to turn on music and dance. Also, pay attention to what you eat. A diet high in processed foods can increase depression and anxiety. Reduce processed foods and increase your vegetables, fruits, whole grains, and lean proteins all of which are higher in much-needed nutrients.
Another important factor to consider is your vitamin D level. Research has highlighted the potential role of vitamin D in mood regulation and Seasonal Affective Disorder (SAD). Vitamin D is primarily synthesized in the skin through exposure to sunlight. However, during winters, sunlight exposure often decreases, leading to vitamin D deficiency. Vitamin D deficiency has been linked to depression, anxiety, and SAD. According to the National Institutes of Health, the overall prevalence rate of vitamin D deficiency is around 41% with 50% of the population having insufficient levels, meaning the body is not receiving the optimal amount needed. Studies suggest that vitamin D supplementation may improve mood and alleviate symptoms of SAD. Talk to your doctor about checking your vitamin D levels to see if you need to take a D3 supplement. You can also add dietary sources of vitamin D to your meals each day. These can be found in a variety of fatty fish such as herring, sardines, and salmon, as well as egg yolks, mushrooms, fortified milk, fortified orange juice, and fortified grains. Because there are not many foods with vitamin D, many individuals find it difficult to get enough through dietary intake.
Living with the winter blues or SAD can be challenging, especially with the weather we’ve had this winter, but it's important to remember that you're not alone. By understanding the factors at play, seeking professional help when needed, and exploring various treatment options, you can navigate the colder months and emerge stronger. Keep in mind that it is February, and we are on the other side of winter. Longer days will start March 10, with daylight saving time and warmer weather just around the corner.
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