As the days grow shorter, many people find themselves battling the "winter blues.” This seasonal dip in mood can be more clinically significant than a simple case of low energy. Psychologically, this experience may be rooted in Seasonal Affective Disorder (SAD), which is diagnosed as a form of Major Depressive Disorder that occurs consistently at the same time of year for at least two years, with symptoms subsiding in more favorable seasons.
It’s important to understand that your struggle is valid and more common than you may think. It’s estimated that millions of Americans experience SAD and often feel they should just “snap out of it.” But the goal is not to power-through and ignore your symptoms. There are steps you can take to buffer your sadness, beginning with adjusting your internal clock to the external, changing season.
The Psychology and Biology of the Winter Shift
The psychological effects of the winter season are deeply intertwined with our biology:
- Decreased Serotonin Production: Less daylight exposure, particularly a reduction in Ultraviolet B radiation from the sun, is a large part of the problem. This UVB is crucial for the body to create Vitamin D, which in turn regulates important neurotransmitters such as serotonin, norepinephrine, and dopamine—all of which tend to run low in people with depression
- Inflammation and Mood: Research has shown a correlation between depression and inflammatory responses in the body. Seasonal changes, particularly fall and winter, can cause pro-inflammation, which may increase depressive symptoms.
- The Power of the Unknown: When winter disrupts routines or puts goals on hold, uncertainty can feel unsettling and make it harder to manage emotions and maintain confidence amid the cold and limited daylight.
Strategies for Managing Low Mood
Individuals possess the ability to influence their emotional well-being, even when external circumstances such as weather cannot be altered. Emphasizing prevention and early recognition of symptoms is essential.
1. Increase Light Exposure
Because limited daylight is a leading contributor to SAD, making a conscious effort to add more light to your routine is essential.
- Morning Light: Open window shades and curtains to let in natural light, even if it's cloudy.
- Light Therapy: For more significant symptoms, a therapeutic, full-spectrum lamp (light therapy box) may be beneficial.
- Vitamin D: Consult your doctor about checking your Vitamin D levels; supplements are often used to help with SAD.
2. Use Grounding and Nature-Base Strategies
Mindfulness exercises that help you stay present, known as grounding techniques, are an effective way to relieve anxiety that comes with changing seasons.
- Earthing Indoors: If it’s too cold to go outside, you can still connect with nature by caring for indoor plants, enjoying natural scents like essential oils, or watching programs about nature.
- Use the 3-3-3 Model: During episodes of anxiety or low mood, engage your senses by identifying three nature-related items within sight, acknowledging three distinct sounds that you can imagine or actually hear in nature, and moving three separate parts of the body to mimic movements in nature. This technique redirects your focus from distressing thoughts to present sensory experiences.
- Identify Your Internal State: Pay attention to your "inner season “if you sense you're in a period of "deep winter," give yourself permission to rest and save energy without feeling guilty, understanding that not all seasons are meant for visible growth.
3. Continue Your Routines and Take Care of Yourself
The winter season often brings about holiday and financial pressures, which may worsen symptoms of depression.
- Maintain Your Routine: Adhering to your regular routine as consistently as possible supports effective mood regulation and fosters a sense of normalcy.
- Move Your Body: Being active signals to your brain to increase the production of neurotransmitters that are associated with a positive mood.
- Set Boundaries: High expectations around holidays and social events can be stressful. Set limits by saying no or planning to leave early if you feel overwhelmed.
- Nourish Your Brain: Foods high in Vitamin B6, such as pistachios, can increase the production of mood-related neurotransmitters like serotonin, dopamine, and GABA.
4. Embrace Radical Self-Acceptance
This psychological method encourages you to treat yourself with compassion when times are tough.
- Honor Your Feelings: Give yourself permission to experience your emotions as they arise—whether it's sadness, anger, or exhaustion—without rushing, judging, or setting deadlines. Like a bruise that changes through many stages before it heals, your feelings also need time and space to process.
- Non-Linear Grief: Understand that grief doesn't progress in a straight line, and tough days can come unexpectedly. Feeling low some days isn't a sign of failure—you’re just having “one of those days."
- Accept Ambiguity: Allow yourself time in uncertain periods—this is a natural phase and often when emotional growth occurs.
If you experience serious symptoms—such as persistent feelings of sadness, significant changes in sleep or appetite, self-harm urges, or suicidal thoughts—consult your healthcare provider or a licensed mental health professional. Monitoring your mood and recognizing these patterns can help you plan ahead to access your support system.
If you would like to talk to someone who can help, contact us at info@claritypsychological.com to schedule an intake session for therapy.