Winter Sadness
So, as the fall and winter changes to more darkness and the cold, there are changes in mood than can occur as well. This can be from a baseline of I just don’t want to do much due to the cold and darkness, but you continue on with your day (winter sadness) to major depressive type symptoms where your functioning and thoughts are impaired along with your mood and/or anxiety. The second description is more thought to be seasonal affective disorder. Your symptoms would have to be fully assessed by a provider to confirm a diagnosis.
So, what can we do??
Continue with our daily routines.
So, for everyone, staying active and getting sunlight as much as possible is important. Keep your routine which includes exercise, your normal morning, eating and bedtime routines and socialize even though it is colder and darker. You need to get outside to obtain the natural sunlight and fresh air, weather permitting and dressed appropriately. You can also open up your home, as able, for fresh air as well. Even just a few minutes with windows cracked can help to improve the air quality inside your home.
Projects or Hobbies?
Have projects you can work on indoors when the weather is bad to help to fill the time due to it getting dark so early and not being able to spend as much time outside.
Phototherapy is an option you could try as well. This is a full spectrum light (10,000 lux). You can obtain it on your own or maybe your insurance would cover this depending on your policy. You would use this for 20 minutes in the AM close to awakening to mimic the sun and help your body with its normal day/night rhythm. The light helps the body determine when to be up and when to be sleeping, circadian rhythm. How our body works just amazes me! This is just a brief description; it is much more detailed than this and far too long for this blog.
The phototherapy light from the lamp would come across you (do not stare at the light) in the morning and if you have any issues with this, stop. I would recommend discussing this with your provider before you purchase just like anything else including exercise, check to see if there is any reason you cannot use/do this before obtaining any device or starting any treatment.
Your Best Self in 2025
Follow up with your provider related to the degree of your symptoms also and how this is affecting you/your life to determine if medications or therapy would be of benefit for you beyond the behavioral items and possibly phototherapy.
So, remember,
Continue with your daily routines.
If your symptoms have changed and now are affecting your life in a negative way, follow up with your provider and determine what is the right care for you. I also would be happy to discuss any concerns related to this with you and determine the best treatment for you.
Here is a link for more information related to winter blues/sadness and seasonal affective disorder
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
Thank you for your continuous support, and let’s embrace this new chapter in health and wellness together!
Working toward your best self in 2025 with Evolve Mental Health, PLC!!
~Namaste~
Tiff
The Meaning of Namaste
“Namaste” is a Sanskrit word that acknowledges the inestimable value of each individual. It is often used to greet and honor others. Translation: “As I acknowledge and honor the Spirit within myself, so do I acknowledge and honor the Spirit within you.”