By Deborah Jeanne Sergeant
Whether seasonal affective disorder (SAD) or the more mundane “winter blues,” it’s not uncommon to feel down during the coldest, darkest months of the year.
“Winter is a time for slowing down, for rest, for recuperation and reflection. Many of us have trouble adjusting to that change of pace,” said Erica Randall Lacey, Ph.D., licensed clinical social worker, licensed marriage family therapist and assistant professor of clinical mental health counseling at Le Moyne College.
One reason is that less sunlight affects our bodies. Lacey said that dimmer days disrupt circadian rhythm, suppress serotonin (an important mood-regulating neurotransmitter) and increase melatonin (which promotes sleep).
“The result of the brain chemistry shift is what many folks experience as ‘wintertime blues,’” Lacey said. “People may feel more tired, less motivated, more irritable, more drawn to comfort foods and staying in.”
That’s fairly commonplace. Seasonal affective disorder describes disorders that start around fall or winter annually but improve in springtime. Lacey said that these disorders are both persistent and intense, “as well as impair functioning in work, school, parenting, relationships and self-care,” she said. “That difference matters as mental health disorders may require support from medical and mental health professionals, not just lifestyle changes.”
To mitigate the effects of winter blues, she advises acknowledging winter as a “season of rest and recovery,” Lacey said.
Just as animals hibernate and leafy trees take a break, lessen your pace. This may mean taking longer baths, slow walks and more relaxed meals.
“Make a short list of a few things you look forward to this season,” Lacey added. “Winter is well suited to slower, quieter activities like Legos, reading, puzzles, baking, knitting, painting or catching up on favorite shows. Giving yourself permission to do less.”
Cozying up your home can help make winter feel more special, such as using lamps, candles or strings of lights “instead of harsh overhead lighting to soften the contrast with the dark outside,” Lacey said.
In addition to warm sweaters, fuzzy socks and fluffy blankets, sip your favorite hot beverage, and enjoy other seasonal shifts in diet, like warm breakfasts and more soup. These “can also make winter feel more nourishing,” Lacey said.
It’s easy to grouse about the darkness and cold. However, a more positive mindset can do wonders. When negative thoughts arise, “see if you can notice something pleasant alongside them: the quiet of snowfall, the color of the sky at dusk or the coziness of coming indoors,” Lacey said. “Some people take a daily photo of something that brings them winter-related delight, which helps train attention toward what feels good.”
If you’re bundled up well, take a brief walk outside to enjoy nature, which Lacey calls a powerful mood booster.
Experience SAD? Shellie Rizza, family nurse practitioner at Salt City Holistic Health in Syracuse, said that some tools that can help include light therapy, cognitive behavioral therapy, supplements like vitamin D-3 and St. John’s wort, aerobic exercise, syncing to the circadian rhythm and nutrition to correct the winter gut dysbiosis that occurs from eating more “comfort foods.”
“From a functional medicine perspective, SAD is treated by resetting your internal clock and fixing nutrient gaps,” Rizza said.
People using bright light therapy experience a 10,000-lux lamp for 30 minutes each morning to help boost serotonin and suppress daytime sleepiness by suppressing melatonin. Rizza also said that vitamin D-3 supports neurotransmitter production and omega 3 supplementation can reduce brain inflammation.
Always consult with a healthcare provider before taking supplements or making other changes that can affect your health.