Many people suffer mentally this time of year due to a number of factors caused by winter weather. Sheryl Dyck, a walk-in mental health clinician for Southern Health, outlines how to identify if you may be suffering from the “Winter Blues”, as well as coping strategies and how to seek help if your mental health is suffering this time of year.
Seasonal Affective Disorder (SAD) vs. “Winter Blues”
The shorter days and colder temperatures during winter can take a toll on mental health, leading to the “Winter Blues.” But for some, these seasonal feelings can develop into a more serious condition known as seasonal affective disorder (SAD).
“Winter blues often come during the short and dark January days,” says Dyck, “We’ve come off the high of Christmas, and maybe we’re feeling bored or moody, sad, and lethargic.”
SAD, on the other hand, is a type of depression that typically begins and ends at the same time each year, directly related to the changes in seasons.
“Those shorter days and less daylight may trigger a drop in serotonin, leading to symptoms of depression,” Dyck explains. “And then also the change in season can disrupt the balance of melatonin, which plays a role in sleep patterns and our mood.”
Recognizing the symptoms
Common symptoms of the winter blues include:
- Persistent low mood
- Loss of interest in activities
- Irritability
- Feelings of despair, guilt, or worthlessness
- Low self-esteem
- Tearfulness
- Increased stress or anxiety
- Reduced sex drive
- Social withdrawal
- Lethargy and sleepiness
- Difficulty concentrating
- Increased appetite, particularly for carbohydrates
Coping strategies
There are several strategies people can employ to combat the winter blues:
- Light Therapy: Exposing yourself to bright light, especially in the morning, can be helpful. Dyck muses that one could even position themselves by a bright window, much like a cat. She also says to consider using a light therapy box, which are widely available. If you do try one, Dyck advises using it first thing in the morning for about 20 minutes and using a lamp with about 10,000 LUX.
- Physical Activity: Regular exercise releases endorphins, which have mood-boosting effects. Aim for at least 30 minutes of moderate intensity exercise most days of the week.
- Healthy Diet: A balanced diet rich in fruits, vegetables, and whole grains can improve overall well-being. While things like ordering pizza, having a high-calorie coffee intake, or ending the day with a glass of wine may seem like acts of self-care, they can quickly become self-sabotaging.
- Social Connection: Maintaining social connections is crucial. Spend time with loved ones, join social clubs, or volunteer in your community.
- Mindfulness Practices: Techniques like meditation and deep breathing can help reduce stress and improve mental clarity.
- Sleep Hygiene: Limiting screen time around bedtime, keeping a nighttime routine, and keeping a consistent sleep schedule (i.e. when you start preparing your mind and body for sleep) are all vital to keeping oneself mentally well.
When (and how) to seek professional help
If you are experiencing severe or persistent symptoms of the winter blues or believe you may have SAD, it’s important to consult with a healthcare professional.
“Reach out and talk to a mental health professional,” Dyck advises. She then goes on to advise, “Talk to your doctor. Contact our Southern Health Sante Sud Mental Health and Addictions Program. We have an access number: 1-888-310-4593. We have walk-in counselling available across the region. We also have our crisis line, and you don’t have to be in the depths of despair to contact our crisis services. Use it, that’s why they’re there. Our crisis services can be reached at: 1-888-617-7715. Full information on all of our resources can be found online at southernhealth.ca.”
Note: This article is for informational purposes only and does not constitute medical advice.
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