‘Tis the season of cold nights, low dopamine levels, and overall “meh” energy. Around this time, you might find yourself wanting to sleep in, losing interest in your usual activities, or reaching out to that toxic ex.
This yearly experience most, if not all of us dread, is called the Winter Blues.
What is the winter blues?
The Winter Blues is an informal term, used to describe the low feelings during the extreme lack of daylight in the winter. According to Sunlight is one of the primary triggers for boosting the serotonin and dopamine neurotransmitters and melatonin hormones. These are responsible for regulating your mood, sleep, and appetite, among other things. This is why hitting the snooze button is extra tempting, why it takes so much energy for basic tasks, or why you may have one too many snacks before bed.
Winter blues vs. Seasonal affective disorder
The Winter Blues is often used interchangeably with Seasonal Affective Disorder (SAD). However, they are not the same. Though many of the symptoms overlap, SAD is a more serious as it is a diagnosable disorder. People with SAD usually feel it when the sun starts to retreat in the fall, in contrast to the Winter Blues. It is important to speak with your doctor if you suspect that you have SAD, as you may need more complex treatment than simple fixes.
Regardless, here are 5 simple tips to beat the Winter Blues:
1) Catch the sun
Let’s face it, sunset is before most people get off work and will remain that way for at least another few weeks. That’s why it’s important to utilize the sun before it clocks out for the night. There are different methods to help you get the light you need. You can try light therapy, and invest in a sunlamp as outlined by Harvard Health Publishing. It provides more convenience for those with stricter schedules. If you can, you can catch the sun between its rising and noon hours to get the most out of it. You don’t have to get it in all at once, so you can break it up into 10 minute intervals throughout your day.
2) Physical activity
Have you ever gotten a workout in and realized you’ve felt better than when you started? Getting active releases endorphins: a hormone that relieves stress, improves mood, and relieves pain. According to the Cleveland Clinic, endorphins can improve your self image, and ease feelings of depression. It’s also known to help you sleep better at night! An easy way to do this is to go for a walk, and you can pair this with the tip prior by going for a walk in the sun. You can also start your mornings, and/or end your nights with some stretching. If you need more inspiration, here are some simple winter workouts to help you get in the groove.
3) Reduce screen time
Yes, I know. The remedy for everything under the sun. It can be tempting to reach for your phone to escape the more not so positive feelings. But too much phone use can actually do more harm than good. Doom-scrolling can lead can increase feelings of anxiety and depression, as well as disrupt your sleep cycle due to the constant information overload. It truly is that damn phone! To ease yourself into less phone use, take control over what you see and how long you scroll. Find out what your triggers are and mute, restrict, or block any content that may do so. Set a 5 minute timer for intentional scrolling, and try to steer clear of any anxiety inducing content. With practice, you’ll find it easier to disconnect from the buzz, and reconnect with the things you love.
4) Schedule dopamine hits
As the sun starts to set early, we crave that hit in our brain that tells us we’re happy and motivated. It becomes easy to rely on mechanisms that may not be very healthy in the long run. Instead, try setting 3 things to look forward to throughout the day. Maybe that’s your morning matcha, or catching up on your favorite podcast. It’s important to be intentional with these moments, rather than multitasking as you’ll miss the joy it gives you. Making space for the things that bring you joy will make your life a little easier. You’ll find yourself craving these small moments, rather than relying on unhealthy coping mechanisms.
5) Tap into hobbies
In relation to reducing screen time, reconnecting with your hobbies is one way to replace that habit. Hobbies can be expensive, so why not start with what you already have? That guitar that’s been sitting in the corner of your room? That shelf of unfinished books? You might have a hobby that you planned on committing to, but never have. If not, here are a few ideas to help you get started.
Writer’s personal tips
As someone diagnosed with a mood disorder, I fully understand the constant battle with low serotonin and dopamine production. Winter, and even the fall doesn’t make the fight any easier. It’s easier to start with baby steps rather than immediate radical change. For example, you might want to drink all 8 cups of water in a day, but you find a full cup overwhelming. Instead, you can do half cups at different intervals throughout the day. We tend to believe that in order to change, we have to do it all at once. But that expectation usually sets us up for failure. Baby steps matter just as much, even if you don’t immediately see the results. However, if you keep pushing through, one day you’ll look back and relish in the progress you’ve made.
Conclusion
Combating the Winter Blues is not an easy feat. It can be easy to get lost in the cold, but remember that you are not alone in this battle. Try these tips, reach out to your peers, friends, and/or family, and see how much warmer you get.
