The Winter Blues. Ugh. You know those feelings that creep up during the winter months – sadness, loss of interest, weight gain, not wanting to socialize or do the things you used to enjoy, sleeping more, or feeling unmotivated or uninspired. These can all be signs of the winter blues. 

When it gets cold outside, we tend to spend more time inside away from the sun. Some people feel sadness when the fun and festivities of the holidays have ended but the excitement of spring and summer activities is not yet here. The scientific term for this is seasonal affective disorder, or SAD, but I think using the term “winter blues” is much more relatable.

 

It’s common to experience the winter blues during the fall and winter months, but it can occur during the summer months too. Women, those who have a history of depressive disorders, and those with a damaged gut are most at risk. It’s more common in northern states, where vitamin D levels are likely to dip with the limited time outdoors and the decreased sunlight. It is estimated that about 10% of people in Alaska may be affected while only about 1% of people in Florida.  Easy solution: move to Florida! Just kidding!

 

The winter blues can affect daily functioning over an extended time but appears to lessen or go away completely during the spring and summer months. In a way, this can look a lot like hibernation. Why does this happen? We don’t know for sure, but scientists suggest it has a lot to do with the disruption to our circadian rhythm, or the body’s internal clock. We are made to operate in a rhythm and when that rhythm is disrupted, say by reduced sunlight, the brain gets confused and sends signals to the rest of the body that it’s time to sleep, even if it’s only 4:00 pm!

Both the winter blues and depression can trigger suicidal thoughts in some people. If it’s more than just the blues, please talk to a healthcare professional.

If you or someone you know is having suicidal thoughts, please reach out to the National Suicide Prevention Hotline at 1-800-273-8255 to speak to a trained counselor.

  

Besides moving to Florida, what can you do to beat the winter blues?

Eat healthy foods, avoid excess sugar. Sugar not only depletes the immune system, it also messes with our moods. Simple carbohydrates, such as those found in cookies, cake, alcohol, and many processed foods, are typically very nutrient-poor foods, meaning they don’t contain many nutrients. Sugar and alcohol also increase inflammation in the body. This relates directly to gut health because of the gut-brain axis, or connection. Your gut and your brain are in constant communication with each other. Inflammation causes a whole slew of other issues throughout the body. Some digestive issues, such as leaky gut and irritable bowel syndrome are directly related to anxiety and depression. Another downside of loading up on surgery foods is that they can make you feel bad about yourself, further bringing down your mood. 

In contrast, complex carbohydrates, such as those found in fruits, vegetables, whole grains, nuts, seeds, and herbs, are nutrient-dense foods. They contain abundant vitamins, minerals, and fiber which helps fill you up. Keeping your gut happy can help get you out of a funk and help ease symptoms of the winter blues. 

Spend time in nature, especially during sunny days. Vitamin D is a hormone that is produced in the body when it is exposed to sunlight. There are a few foods that contain vitamin D, but the human body is designed to get a majority of it from sun exposure. Vitamin D plays a role in so many processes in the body, but two of the main ones are its role in the immune system and mood. If you live in a northern climate, have lighter skin, and/or spend a majority of your days inside, you may want to consider asking your doctor to check your blood serum levels. Supplementation may be helpful in certain situations. 

Spend time with people you enjoy doing activities you enjoy. Never underestimate how powerful it is to do activities that you love and enjoy! This may seem overly simple, but think about it, when is the last time you purposely did something you really wanted to do? Now think about the last time you felt sad. Did you think to yourself, “Maybe I should go do…”? Probably not. We usually only do those things when we’re happy. But what if we changed our perspective and used those activities as a form of non-professional therapy? Interesting….

Be patient, this won’t go away overnight. Give yourself grace and be kind. This brings to mind a quote that I just saw on social media (I’m not sure who said it), “Never talk negatively to yourself, even as a joke. Your mind doesn’t know the difference.” Wow. Now that’s powerful! But it’s totally true! Your mind doesn’t understand sarcasm. It just thinks you're being negative and if it hears negative thoughts all day, that may become the truth. Remember, your journey is unlike anyone else’s. Not everyone is affected by the winter blues and those who are may handle it differently. However your body is reacting is the appropriate reaction for you.

Talk to your healthcare provider about supplementing with vitamins D, B12, and/or the other B vitamins. Nutrient deficiencies can impact mood and energy levels. Vitamins D, B12, and the other B vitamins can be common culprits. Did you know there are different types of anemia? Iron deficient anemia is more common, but B12 deficient anemia may be another thing to look at. It also affects oxygen levels in the blood and body tissues. Fatigue and mood issues can be a sign of B12 anemia. It’s easy to correct, you just have to know you have it! Your healthcare provider may have other recommendations for tests to run that can help rule out other things. But these are a good place to start.

Exercise. Even though working out may be the last thing you want to do in the deep winter months or when you feel blue, it could be an amazing thing for you! Start small, such as going for a walk or doing crunches or lunges during commercial breaks. Look into a gym or other exercise program near you if you’re feeling ambitious. Many will have great deals going on now for the new year. 

Don’t forget to look at group fitness classes (Might I suggest Jazzercise? 😉)! Group fitness classes offer more benefits than just a great workout. They provide community, extra motivation, and some much-needed, low-pressure socializing. If that’s not your thing, there are plenty of free or cheap apps and YouTube channels for different yoga programs. Stretching can be life-changing! Personally, I love the Dog Dog app for yoga. It’s easy to navigate, gives great workouts, and is free! 

Light therapy. Remember how I said that many researchers believe SAD may be caused by decreased sunlight exposure affecting the circadian rhythm? Light therapy can be the next best thing to the sun. Basically, with light therapy, you sit in front of a lightbox that emits light that is similar to sunlight. The National Institutes of Health states that about 70% of people find relief from SAD after a few weeks of light therapy treatments. Work with a qualified healthcare provider to get started.

Aromatherapy. Many essential oils that can help increase mood, energy levels, and relaxation. Lavender essential oil is the queen of relaxation. Combining it with ylang ylang oil can be great to promote restful sleep. Lavender does have a sedative effect which can be too much for some people to use during the day. A great alternative is bergamot oil which has similar properties but can increase energy levels. Most citrus essential oils, such as lemon, lime, grapefruit, and orange, for example, can help to improve mood and create more energy. Peppermint oil can help to improve energy and help to wake you up. Essential oils can be used in a diffuser, in personal care products, or simply take off the cap and smell!

Supplementation or pharmaceuticals. If the options above do not relieve your symptoms, you could go one step further and speak with a professional about supplementation or antidepressants. Magnesium supplements can help to calm the body, improve bowel movements, and magnesium citrate can help promote sleep. 5-HTP, or 5-hydroxytryptophan, can help to stabilize mood, promote restful sleep, and act as a mild antidepressant. Deciding to take an antidepressant is a big deal and should be carefully researched. For those who truly need it, antidepressants can be life-changing. Some can be used short-term, but always work closely with a healthcare professional as they can have serious side effects and need to be withdrawn properly.

The most effective treatment plans often involve several different approaches. Starting with the ones that have the least side effects, in my opinion, is always the way to go. Sometimes the simplest solutions can solve the toughest problems! Don’t be afraid to ask for help or to reach out to a professional if you feel you are in over your head. Sadness can be difficult to navigate alone. 

One important note, SAD is different from depression. If you are feeling depressed or have more serious symptoms than those described above, please reach out to your healthcare provider right away.

And with that, let the countdown to spring begin!

Peace, love & kale!
Lindsay

  

Sources:

NIH News in Health Newsletter. (January 2013). Beat the Winter Blues. Retrieved from: https://newsinhealth.nih.gov/2013/01/beat-winter-blues

 

Ruscio, M. (January 1, 2021). Winter Blues: Symptoms, Causes, and Functional Solutions.  Retrieved from: https://ruscioinstitute.com/winter-blues/