Each winter, changes in routine and weather patterns cause an uptick in mood changes for many people. If you’re feeling like you want to curl up and go into hibernation for the winter, you’re not alone: around 38% of Americans experience a decline in mood during the winter months, according to an American Psychiatric Association poll.
As we approach the winter solstice, it’s important to learn the causes of the winter blues and arm yourself with ways to cope. Read on for our tips.
What causes the winter blues?
The winter season can be difficult for a variety of reasons. Between busy schedules, financial strain and the pressure to participate in social gatherings, this time of year can induce anxiety, stress and depression. The holiday season also brings sad reminders of loss: loved ones that have passed on, long-gone traditions of the past and familial relationships that are strained or beyond repair.
Some of the causes are completely out of our control. Changes in weather and sun exposure can disrupt circadian rhythm and cause many people to experience winter-pattern Seasonal Affective Disorder, also known as SAD. SAD is a clinical diagnosis and can cause symptoms similar to depression, but generally lasts only four to five months out of the year.
Did you know? While less common, some people experience summer-pattern SAD, which can cause insomnia, anxiety, restlessness and poor appetite.
What are the signs?
Common symptoms of the winter blues include oversleeping, overeating and social withdrawal. Other key indicators are irritability, lack of motivation and a loss of interest in activities you once enjoyed.
You know yourself best: dramatic changes in mood, appetite and energy levels may mean something’s off. If you feel depressed, anxious or hopeless most of every day, it’s a good idea to seek support.
What can you do?
While frigid temperatures and shorter days make outdoor activities less optimal, it’s important to seek as much daylight as possible. Aim for walks outside during the warmest part of the day, which combines sun exposure with physical fitness for extra mood-boosting power.
If you can’t make it outside, try light therapy: an artificial substitute for sunlight exposure. SAD-diagnosed patients sit in front of a light box—which shines brighter than traditional indoor lamps—for 30+ minutes each day. Studies indicate light therapy relieves SAD symptoms for as much as 70% of patients after a few weeks of treatment, per the National Institute of Mental Health.
Winter can be particularly isolating, so seek connection whenever possible, whether it’s with family, friends or through volunteering. Many also find it helpful to seek professional help for comprehensive, confidential support.
How can CTI-OK help?
At CTI-OK, we’re here to work with you on whatever it is you’re going through, whether it’s something you’ve been experiencing for a long time or only recently. Perhaps you need someone to talk to: we have group and individual counseling services for that. Finding yourself turning to substances to cope? Allow our judgment-free team to work with you to create an individualized, comprehensive treatment plan that works for you.
Let us help you this winter. Visit CTI-OK.org to learn more.
Comments