Winter is officially her, as is 2024! The New Year, for some, marks a time of renewal. A time to reset, go big! However, I argue that it is simply an arbitrary date on the calendar. In fact, many cultures celebrate their New Year in the spring or fall. This makes more sense to me. Spring is obvious with its longer days and emerging blooms. Fall is harvest time, we can evaluate what we’ve sown that year. Plant new seeds if needed. Therefore, I invite you to spend more time relaxing than making huge changes. However, if you struggle with the winter blues, whether it’s full fledged Seasonal Affect Disorder or simply a downturn in mood and motivation, the following tips can help!
What are the Winter Blues?
Seasons Affective Disorder is a marked change in mood that correlates with a seasonal change. It typically occurs in the winter, however, it can happen in the summer as well. Women are more affected than men. Common symptoms include decreased motivation, isolating, increased need for sleep, lower energy, as well as a lack of interest in things or downright sadness. The symptoms resolve with seasonal change. However, professional treatment is warranted if it interferes with your daily functioning.
5 Things To Do For Your Mood In The Winter.
Take a daily brisk morning walk.
I know, you are tired of being told to get up and get moving. But it works! Movement releases Brain Derived Neurophic Factor (BDNF) from your skeleton muscles. BDNF aids brain cells in working more efficiently. It may play a role with Serotonin manufacturing, as well. Additionally, you release Dopamine which can improve motivation. Coupling this activity with fresh air and sunlight boosts the whole effect. The walk can be as short as 5 minutes. I suggest you make it part of a routine. Like, after dropping your kids at the bus stop-go for a walk. Alternatively, before you hop on your computer, walk around the block.
Get a light box.
These can make a huge difference. You can read more about light therapy here. In essence, they help the pituitary gland which makes Melatonin (your sleep hormone), function better.
Swap alcohol for a fun mocktail or a cozy tea.
Alcohol is a depressant. Plain and simple. Some people are more sensitive to it and even one drink a day can increase depression or anxiety. People’s tolerance can change over time. So even if you used to be able to tolerate it, you may no longer be able to. I am not a huge fan of depriving oneself of things. Therefore, think in terms of what you can add to your evening to wind down. Here is a list of interesting mocktails.
Light up your house.
People love Christmas lights because the winter is so full of darkness. In the Mid-Atlantic region where I live, sunset can be as early as 5pm and sunrise happens close to 7 am. That’s over half the day in the dark. That is why I love fake candles and fairy lights. There are so many fun varieties now. Additionally, it’s helpful to change your decor seasonally. I’m not talking about a big decorating job. Simply swapping out throw pillows or a tablecloth can help ones spirit.
Have a reoccurring set social event.
I’m all for being cozy. However, isolating is not helpful for one’s mood. You can help your mood by spending time with people who you feel good around. The easiest way to guarantee a get together is to have a set recurring time you meet. For example, you and a friend have dinner on the third Friday of every month. Alternatively, you could join a book club– many local libraries have them. If you are in need of more friends, check out Eventbrite—make a commitment to attend something from there once a month. It could be a good way to meet new people.
The winter blues hit many women. You can alleviate them by leaning into the restfulness of winter, taking a morning walk, reducing alcohol, and getting more light into your house. So, instead of suffering all winter, make a small change.
Some women experience something more serious like Seasonal Affective Disorder. If that’s the case, please seek professional help. Therapy and medication can help with SAD.
Sharon P. Fisher, MS, PMHNP, PMH-C is the founder of Nurtured Well LLC, a boutique women’s mental health practice, proudly serving Maryland and D.C.