Tips To Help Recognize and Beat the Winter Blues and SAD
The winter season is often associated with the cheer and festivity of the holidays. However, this time of year can also often be synonymous with the winter blues. The winter blues can be triggered by factors like shorter daylight hours, cold weather and missing lost loved ones around the holiday season.
Symptoms can include:
- Feeling melancholy
- Having low energy
- Not feeling motivated
- Losing interest in normal hobbies
- Social withdrawal
While the winter season is out of your control, you can take steps to positively improve your mental wellness.
To help get out of your winter slump, consider:
- Eating a healthy diet with fresh fruits and vegetables
- Making time for exercise
- Maintaining a regular sleep schedule
- Going outside and soaking up at least 30 minutes of sunshine
- Reaching out to friends and planning activities you enjoy
If you can’t seem to shake the winter blues or if your symptoms go beyond a gloomy mood, you may be dealing with winter Seasonal Affective Disorder (SAD).
SAD can also be related to the diminished sunlight hours in the winter season, however those with SAD have a more severe reaction.
Symptoms may include:
- Sadness, anxiety or feeling “empty”, nearly every day, for over two weeks
- Feelings of hopelessness or pessimism
- Frequent irritability or restlessness
- Disinterest in previously enjoyed activities and/or socializing
- Decreased energy
- Drastic changes in sleep and appetite
- Thoughts of death or suicide
If you think you or someone you know is in immediate danger, call the Suicide Prevention Lifeline at 988 immediately and follow up with a professional.
Treatments for SAD can include:
- Talk therapy
- Antidepressant medication
- Vitamin D supplements
- Light therapy
Whether it’s the winter blues or SAD, take steps to prioritize your mental health this season and be sure to get the support you need.