Want to Help Cure Your Winter Blues?

We all make changes as the seasons shift from summer to winter—swap out t-shirts for sweaters, air conditioners for space heaters—but sometimes there’s an emotional shift as well. As the days get shorter and the temperatures drop, you may withdraw from friends, be unable to get out of bed, and experience depression. If these feelings only creep up during the winter months, you may have Seasonal Affective Disorder (SAD), or what your mother probably called “the winter blues.”

While the cause is unknown, it generally affects individuals who live in areas where there is a notable change in hours of daylight, which can upset your sleeping cycle and alter the levels of serotonin in your brain. And though the symptoms are unpleasant—difficulty concentrating, fatigue, weight gain, and irritability—don’t feel you have to schedule an appointment with your doctor just yet. Many at-home tricks can raise your spirits and bring a smile back to your face before the spring thaw. 

Step into the light. The most commonly prescribed treatment for SAD is light therapy. A light box containing fluorescent lights is kept on your desk at home and turned on while you eat, read, or work at your computer, for anywhere from 30 minutes to two hours a day. This resets your circadian rhythms to control sleeping and waking. Light boxes are available online in various sizes and prices.

Make a date. Although staying in bed might seem like a better use of your time right now, the best way to get out of a winter funk is to stick to a normal social calendar. Plan an intimate dinner date with some close friends—you will most likely enjoy the company. 

Set standards. Seasonal depression can lead to a lack of self-motivation, so give yourself a confidence boost by acknowledging that you achieved a goal, no matter how small. Clean out a cluttered e-mail inbox or organize your shoe rack—you will be proud of your accomplishment. 

Get moving. Engaging in physical activity—especially when you first wake up—can improve energy levels and alleviate symptoms of depression. Aim for at least three hours of moderate to vigorous activity per week, such as running, swimming, walking, or biking. Improving your physical health is an added bonus!

Of course, these tips may not resolve all negative feelings. If you still feel down, or if you continue to experience these symptoms in other seasons as well, be sure to make a visit to your doctor to receive further care. 

–Lindsay Putnam