As I look out my windows this week, I see drizzle and mountains lost in gray clouds. Last week’s sun and warmth is gone, and winter has moved in.
I love the colors of winter – deep violets, grays, and blues. With the shift in light, color, and temperatures, comes a subtle shift in mood as well. Despite the beauty, too many gray days in a row can leave me feeling a little blue.
There are two ways to approach the winter blues – one is resistance. But of course resistance leads us no where when we cannot control the weather. The second approach is acceptance. Embracing the weather means looking for the beauty, finding a sense of gratitude, and knowing the best ways to care for ourselves when we feel the winter blues coming on.
I struggle with mild Seasonal Affective Disorder (SAD), and this year I am entering the season with a plan to stay as healthy, energetic, and happy as I can.
Dr. Norman Rosenthal describes SAD:
Seasonal Affective Disorder is a type of depression that occurs regularly, every autumn and winter, when the days get short and dark, though it may occur at other times as well. The reason it occurs mostly during the winter months is that one of the main causes of the condition is a lack of sunlight. Other situations in which people don’t get enough sunlight include cloudy or rainy periods at other times of year, living in dark places and working for long hours in dark offices. Whenever there is insufficient sunlight, those people who are vulnerable to Seasonal Affective Disorder may develop symptoms.
As a health coach working with people by phone and Skype from places all over the United States, I discovered just how common seasonal affective disorder is. During our conversations, people often shared with me their low energy, lack of motivation, and difficulty with depression during the darker months of the winter. Symptoms of SAD range from mild to severe.
Self-awareness is crucial, as is having a plan. Here are the strategies I’m using to keep myself healthy this season:
Get More Rest
Although circumstances of life often prevent us from going to bed earlier and sleeping later, try to make adjustments where you can. Winter is traditionally a time for slowing down, reflection, and more restful activities. Keep this in mind as you plan your activities, especially now during the holiday season. Make rest a priority.
Eat Well
Low energy and depression often leads to cravings for sweets and carbohydrates, which offer a serotonin boost. But too many carbohydrates and sugar can lead to a crash and feeling even more sluggish, not to mention winter weight gains. Balance your meals with healthy sources of protein and fat.
- Nuts and nut butters such as peanut, almond, and cashew provide both protein and healthy fats, and will give you a longer-lasting energy source. But avoid overdoing them, especially mindlessly munching – too many calories can add on weight.
- Cottage cheese, cheese cubes, and hard-boiled eggs make nice high-protein snacks for better energy. Combine with fruits and vegetables for a balanced snack with added nutrients.
- Find balance – include some of your favorite comfort foods in moderation
Light Therapy
I use additional lights, especially in the morning, to brighten my winter home. White twinkly lights in my room, a simple table lamp added to the kitchen island, and even candles brighten my spaces and lift my mood. There are “light boxes” sold specifically for treating SAD, and I have spoken to a few people who use them with success. The Mayo Clinic has a brief article on choosing the best light boxes for treating SAD.
Stay Active
It can be a challenge to be physically active during the cold winter months, especially when the days are short. I find I enjoy being outside in all kinds of weather, but it takes a whole lot of motivation to get myself dressed properly and out the door. Even short walks in fresh air can have a big impact on our mood.
Try some stretches or yoga. American Council on Exercise (ACE) has an exercise library with illustrated instructions, and videos to help you choose exercises based on equipment (even if you have none), body part, and fitness level. Visit the library here.
Spend Time in Nature
There is something therapeutic about spending time in nature. When I lived in the city, a simple walk along a tree-lined street had an effect on me. Find a nature spot, bundle up, cover up, and learn to enjoy the changing beauty with the seasons.
Ups and downs in energy and enthusiasm are natural, and I try to remind myself it’s OK to have a bad day. But when bad days become the norm, I know I need to make adjustments. And I remind myself, the sun will return, and the days will get longer.
~Michelle
Do you experience changes with the seasons? Have you felt the winter blues? How do you take care of yourself during these times?
More resources for Seasonal Affective Disorder:
Norman Rosenthal, MD – Seasonal Affective Disorder
Could Your “Holiday Blues” be Seasonal Affective Disorder? – Medline Plus
I never thought I struggled with this…but then a few years ago, a fellow blogger observed she noticed a definite pattern of me struggling more around the first of the year…I scrolled back, and sure enough, there was a pattern…so reluctantly I will raise my hand 😉 Last December, after thinking and reading long and hard about this SAD issue, I decided to invest in 2 uber bright “happy lights” for our kitchen area where we spend a lot of time…I picked them up from either Lowes or Home Depot..can’t remember…they are full spectrum LED (I believe) anyway, when you flip the switch, the mood change is instantaneous. so that is one trick. A second thing that helped last Winter was I specifically set aside the first portion of each morning to work on a history book I am writing…just having a track to run on gave me focus. I think this issue is a lot more common than people will admit or are aware of. good post. DM
I’m glad you discovered your pattern DM (thank goodness for friends!) And yay for you for taking steps to address the winter blues. My husband doesn’t understand my need for so many lights on in the winter (thinking it’s a waste of electricity), but then he’s not sensitive to light and dark like I am (thank goodness!)
So far this fall, physical activity and time in nature has been my way of “self-medicating”. Take care of yourself DM, and enjoy your winter!
Wonderful pictures, Michelle. I had not specifically observed the SAD in myself or others around me, but we all surely fight more within family when all cooped up for the late fall and winter indoors. Or if sick with colds for weeks on end, that tends to bring the mood and resilience down. The artificial lights is a good idea. I try to do early morning – before work – walks in the woods, that really brings up my mood for the day and gives something to look forward each day. We do extra vitamin D and extra walnuts for happiness. I watch comedy shows. Vacation in Caribbean would be good. 🙂 But if seriously, maybe not beating self up about feeling down and extra rest. I was listening to a lot of Pema Chodron lately, not sure if you had listened to her The Mindful Way Through Depression. Best of luck, Michelle and stay warm. 🙂
I like your strategies Bee! (thanks for reminding me, I’m out of vitamin D supplement.)
I especially appreciate the idea of self-compassion, and I found that the people who were most aware of their seasonal changes in mood and energy knew to be kind and gentle with themselves, and were learning not to push so hard. Because this is not something that is not always socially acceptable, I really admired them for that.
Love Pema, and I think this is a good season to focus on mindfulness and compassion. I haven’t visited any of Chodron’s teachings in several years, now might be the time – thanks for the suggestion. And yes, a vacation in a warm place would be a lovely “cure”. ; )