Beating Winter Blues 

by Melissa Lopez-Larson, MD 

It’s that time of year again, Spring is here. Some days are sunny and other days over-cast and rainy, but fingers crossed no more ice or snow! It is not uncommon for the “winter blues” or the more severe condition, Seasonal Affective Disorder, to occur during the winter months. Often this will slowly improve as we approach spring. However, that might not always be the case, particularly if you struggle with a more severe form of Seasonal Affective Disorder. How do you tell the difference between “winter blues” and Seasonal Affective Disorder? Winter blues is associated with occasional feelings of being down, tired and less motivated overall. I typically hear the following from people with the “winter blues”: 

  • Feeling down or “blah” during the week especially on cold, over-cast or snowy days. 
  • Feeling a bit more tired and sleeping more than usual. 
  • Finding it harder to eat healthier foods or engage in a typical exercise routine. 
  • Lack of motivation including a reduced desire to leave the house or spend time with family and friends. 
  • Struggles with focus or concentration making work and get things done a bit harder. 
  • For kids, teens and college-age students, I see more school burn-out and struggles with homework and studying for tests. This can also look like increased focus and concentration difficulties or being easily distracted. 

What’s most important is that these symptoms don’t cause a major impact in one’s life such as at work, school or in relationships. More specifically, symptoms of the “winter blues” can make it harder at times to do things or want to engage in certain actives but one is still able to do these things and is still finding joy in life. 

In contrast, Seasonal Affective Disorder is more than just the “winter blues”. It is a type of depression and should be taken very seriously. Symptoms of Seasonal Affect Disorder are very similar to those of major depression and include: 

  • persistent sadness 
  • low motivation making most things difficult to engage in 
  • loss of interest in previously enjoyed activities, inability to find joy 
  • struggle with sleep, both increased and decreased sleep 
  • appetite issues 
  • low energy 
  • guilt or hopelessness 
  • suicidal thoughts 

As you can see, Seasonal Affective Disorder can be serious and if you are experiencing these symptoms, I would encourage you to reach out to a mental health specialist or your primary care physician to get additional support. However, if you have either the “winter blues” or Seasonal Depression here are some things you and your family can start doing now to help you feel more like yourself: 

  1. SUN: Spend time outside whenever the sun is out and high in the sky – this will provide a much-needed mood boost. Getting early morning sunlight will also ensure your circadian rhythms are in check, helping you get a good night’s sleep. 
  2. EXERCISE: Begin a new light exercise regimen or slowly get back to your old one. If you can exercise outside, even better. But remember muscle soreness or injury. Not sure where to start? Walking is a great place to start, and being outside in nature is some of the best medicine there is. Find some beautiful trails and get started…maybe even grab a friend! 
  3. 3. NUTRITION: Try to increase your consumption of fresh, seasonal produce available this time of year to give your body a nutrition boost. We tend to eat higher calorie comfort food and sweets in the winter months that can zap your physical and mental energy reserves. Focusing on seasonal vegetables ensures you are getting the freshest of produce and gives your body what nature intended you to have this time of year. Also, I encourage you to drink lots of water to stay well hydrated. This also can improve mental clarity and focus in addition to increasing your overall energy. 
  4. 4. SOCIALIZE: Hang out with friends and family. Connection with others can improve our moods and is key for our overall happiness and wellness. 
  5. 5. PLAN: Start getting excited about the spring and summer. Start by thinking about any new hobbies you may want to try, possible vacation or staycation options or considering when to get back to old hobbies. 
  6. 6. PRO TIPS: Finally, ensuing you are getting plenty of Vitamin-D in your diet or consider a Vitamin-D supplement. A complex B-vitamin can also be helpful. Also consider getting a light-box for light-therapy to get the process started more quickly. Ensure a good quality light box with 10,000 LUX, UV-free full-spectrum light. 

Hopefully you now have a better understanding of the “winter blues” and Seasonal Affective Disorder. The tips provided can help you transition out of winter and get you mentally and physically ready for the change in seasons. If you still feel these strategies are not enough or have symptoms of Seasonal Affective Disorder, I encourage you to seek out a mental health care professional to help you develop a wellness strategy. Have questions? Please reach out to me. Help really IS a phone call away.

Opinions and claims expressed above are those of the author and do not necessarily reflect those of ScripType Publishing.