Self Care for the Winter Blues

Winter Blues 101 & Ways to Manage

We are at the time of the year where it feels like winter can drag on forever. "Winter blues" typically happen every now and then during the colder months. You may feel sad or want to stay home. For example, you decide to cancel social plans to stay home and you may just want to hunker down inside more and not be around others. This can take a toll on our mental health on top of cold temperatures and darker days.

​Shorter days seem to be a main trigger for depressive symptoms in winter. Reduced sunlight in winter can disrupt your body’s internal clock, or circadian rhythm. This “master clock” responds to cues in your surroundings, especially light and darkness. During the day, your brain sends signals to parts of the body to help keep you awake and ready for action. At night, the brain produces the chemical, melatonin, which helps you sleep. Shortened daylight hours in winter can alter this natural rhythm and lead to depressive symptoms. 

How can we manage these symptoms? It helps to know the why as previously mentioned. We can hack into our brain chemistry and circadian rhythm to help alleviate the symptoms:

• Keep a routine and schedule, especially during bedtime.
• Get out in the sun or brightly lit spaces as much as possible.
• Spend time outside and in nature, this is a natural reset for our circadian rhythm.
• Work on shifting your mindset, what makes winter a special time?
• Warm drinks, cozy time, snow, etc.
• Make cozy, warm, and nutritious foods.
• Drink a lot of water.
• ​Laugh with friends - Laughter can be the sun that washes away winter.
• Plan something that you can look forward to during the winter.