The winter months bring frigid temperatures, icy roads, and long, dark nights. For a large proportion of Americans, these gloomy conditions can also create a gloomy state of being.
A recent report from the American Psychiatric Association revealed that more than 40% of the population reports a reduction in mood between December and March—commonly dubbed “the winter blues.” Many experience disruptions to sleep and appetite, loss of interest in daily activities, and feelings of sadness and despair.
The difference between winter blues and Seasonal Affective Disorder (SAD)
In more serious cases, the winter blues can escalate to Seasonal Affective Disorder (SAD), a more serious mental health condition affecting around one in twenty adults.
The underlying symptoms are similar. The main difference is a matter of degree. SAD is a clinical disorder characterized by distress that becomes so severe in its duration and intensity that an individual may not be able to get out of bed in the morning or carry out their daily tasks. This level of distress may persist for weeks. The winter blues, on the other hand, is a condition that takes a much milder form; the individual still can go about their day, even if not at their best.
Managing the melancholy
Individuals who believe they or a loved one may be experiencing SAD should consult with a licensed clinician who can prescribe a course of treatment.
Those experiencing the winter blues may find improvements through simple daily behaviors:
- Spend time in the sunshine. Soaking in natural sunlight during the day (even when that requires putting on a hat and gloves) can help regulate mood and boost energy levels.
- Reach out to a loved one. Spending time with friends and family is the single best way to increase our well-being; if we can’t do that in person, a phone call, video chat, or text message is the next best thing.
- Move around. Exercising our bodies is always important for mental health. If the weather outside is keeping us at home, try resistance bands, pushups, or yoga.
- Start planning. Building anticipation for all the things we can do during the warmer seasons—sports, trips, concerts, and the like—can help keep our spirits high by directing attention toward better days ahead.
- Pursue meaningful activities. Practicing piano, working on a puzzle, mastering a new recipe, or even just making the bed in the morning can leave us feeling accomplished and gratified. When things feel like they are spiraling out of control, focusing on what is in our control can promote a sense of wellness.
Extracting an even more important lesson
Let the winter blues be a reminder that just as the seasons of weather fluctuate, so too do the seasons of life with their inevitable ups and downs.
Strong mental health is not just about knowing how to feel good. It’s also about having strategies that help us persevere through life’s dark moments, no matter the time of year.
Soak up the sun. Call a friend. Exercise. Plan a trip or an activity. Spend time on a hobby. Hold out optimism for brighter days ahead.
As English poet Percy Bysshe Shelley reminds us in the last line of Ode to the West Wind, “If Winter comes, can Spring be far behind?”