Tips from a Psychologist to Beat the Winter Blues

We’re back in that time of the year that many dread and the winter blues can pop up. The sun (if there is any!) sets before 5 pm. Your normal dinner time of 6:30 pm suddenly feels like 10 pm and you find yourself canceling your plans to spend your weekend nights staying in rather than hitting the town. You may find yourself getting tired earlier, having trouble concentrating, having decreased motivation and despite feeling fatigued, your sleep schedule may be disrupted. On top of that, the holidays can be a stressful time and cause more feelings of anxiety and depression. You’re certainly not alone as a lot of the population experiences these “winter blues.”

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Ways to Overcome the Winter Blues

Get outside: If you live in a place with perpetual rain, snow, or gloomy days, the weather is not going anywhere. So, invest in (or go thrifting!) great rain/snow gear and find a winter activity that makes you excited. Ever tried cross-country skiing or running in the snow for added tension? Give it a whirl.
Self-Care: Stock up on some good reads and a good journal and enjoy some self-care time in the cold, dark evenings. Limiting your screen time does wonders for your mood. Check out our mental health tips for social media for more helpful suggestions.
Good mood food: Stock up on healthy, in-season foods such as cabbage, brussels sprouts, squash, carrots, leeks, and more and try cooking at home. Shop small and shop local!
Fire up your senses: Some folks find that bright colors like yellows and pinks can help their mood, so try forgoing the darks this winter and see how it makes you feel. It’s subtle but could make a world of difference. Listen to music that makes you dance and light up yummy-smelling candles or essential oils.
Hang with positive peeps: Surround yourself with people who elevate you, make you laugh, and are always cheering in your corner!
Take your vitamins: Make sure you are getting enough vitamin D.

If you notice that these symptoms are paired with low mood and do not dissipate after some lifestyle changes, you may be experiencing seasonal affective disorder or SAD.

What is SAD?

“Seasonal affective disorder is a form of depression that people experience when the seasons change, specifically during the fall and winter months when there is less sunlight,” explains Dr. Rachel Goldman, licensed psychologist, consultant, and speaker. According to the Diagnostic Manual of Mental Disorders (DSM-5), SAD is identified as Major Depressive Disorder with Seasonal Pattern.

SAD is much more serious than feeling low some days or experiencing "winter blues." It is normal to have days where you feel down or stressed, especially when the days are greyer and end at 5 pm. "If your symptoms are distressing, or overwhelming, and impact your daily functioning, it may be time to speak to your healthcare professional,” explains Dr. Rachel.

The causes of SAD are multifaceted. “Like other mental health conditions, the cause can be multifactorial. There is some evidence of decreased serotonin in individuals who experience depression and/or SAD,” explains Dr. Rachel. When the weather changes, we are less likely to get out and experience the things we enjoy doing, especially things that are enjoyable in warm weather such as hiking, swimming, running, even having picnics with friends. Decreased time in the sun means decreased vitamin D exposure, which we need for natural serotonin (the human happy hormone).

In addition to decreased serotonin from our friend the sun, additional symptoms of SAD can look like:

Feeling depressed or low mood, on most days
A feeling of hopelessness, or being easily aggravated or anxious
Feeling sluggish
Anhedonia, or a lack of interest and motivation to participate in activities that were previously enjoyed
Experiencing very low energy
A noticeable change in appetite and eating habits and/or weight. This can be either an increase or decrease in appetite.
Sleep disturbances and sleeping poorly
Difficulty concentrating on activities

Approximately 5% of the population in America experiences SAD in the darker months, with its prevalence more common in the areas of the county that experience shorter days and colder weather.

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"Many people experience times of sadness or even short periods where they may experience similar symptoms of SAD, but SAD is more serious and impacts one’s daily functioning," explains Dr. Rachel. If you notice a significant impact on your day due to your mood, or if you just have some concerns but aren't sure if what you're feeling is SAD or another mental health condition, it's a good idea to have a conversation and share your feelings with a healthcare professional to check in.

Ways to Combat SAD

Dr. Rachel recommends monitoring your feelings. “Be mindful of how you are feeling, and listen to yourself,” she says. “You know yourself best, as you are the best expert of you.”

Check-in with yourself, and dig deep to answer: has anything changed recently in your life? Has your routine changed? Are you getting outside regularly? Routine is important all of the time, but especially during the colder months to help us stay motivated and feel like ourselves.

“Try to maintain your normal routine and focus on your general wellness, which includes your food intake, sleep, hydration, movement, and stress management," says Dr. Rachel.

Running to Bosst Your Mood

For runners, get outside and get moving. If you can, run outside to connect with nature and the city around you, including glorious fresh air, and of course, some sunshine. There tends to be more natural light in the morning, so as hard as it is to get out of your warm bed, the endorphins post-run are incredible as a natural mood boost.

If you can, try and join a running group or call on friends, loved ones, or roommates to run with you – it's super motivating and makes running 10x more enjoyable. You could also invite your friends to exercise challenges on exercise watches or create your own. If you really can't handle the weather (hello, snowstorms) try cross-training, online dance class, swimming, or an at-home yoga class. You could also invest in an indoor treadmill but be sure to locate it by a window.

Speaking of windows, don't shy away from them in your home and/or office.

“Try to get more sunlight by rearranging your set-up so you are near a window and more natural light throughout the day,” says Dr. Rachel.

Don’t Believe Everything You Think

“Consider the way that you cope with daily stressors. Your thoughts, emotions, and behaviors are all linked, so think about the way you speak to yourself and how that impacts you. You could work on reframing some of your thoughts which can help improve your mood, as well as how you respond or react to different situations,” says Dr. Rachel.

You can do this through mindfulness, breathwork, and speaking with a licensed therapist or a trusted friend. Work and relationships tend to bring us the most stress and combined with the holiday season and upcoming New Year, it can be a lot. Consider your personal boundaries both professionally and personally and know that saying "no" can open a lot more enjoyable "yes" time. Help yourself out where you can through meal prepping, grocery delivery, or pick up, and scheduling time for yourself well in advance. Think about the media and social media you are consuming and work to actively curate your media to outlets/people/ideas that bring you up, not down. Don't be afraid to indulge a little bit this time of the year and consider a spa day (which you can easily tweak to do at home to be more budget-friendly) or have a staycation. Having something to look forward to is always good for our mental health.

Remember, “never ignore anything that your mind or body may be telling you. If you notice a change in your mood, or any new symptoms or changes, speak to a healthcare professional,” advises Dr. Rachel.

Top Tips for Combatting SAD

“A well-known treatment for SAD is light therapy,” explains Dr. Rachel. Light therapy is exposure to artificial light that is brighter than typical indoor lights, but not as bright as direct sunlight. You and your medical professional can discuss a plan or when it would work best for you (morning, afternoon, night, etc).

In addition to keeping your body moving, find time for self-care, medication if necessary, and cognitive behavioral therapy.

Small Steps for Mental Health

The cold, dark months can be extremely hard, so like Dr. Rachel said: know and listen to yourself. Be mindful of any major behavioral or mood changes that you experience so you can get the support you need to overcome them. Keeping a little journal of your mood or tracking it in your exercise watches can be useful to really check in with yourself. If you can, lean on your loved ones and exercise buddies to help keep you motivated and continue to set running goals for yourself. Little steps go a long way. Always remember, that you are not alone in your feelings and it's absolutely okay to seek additional help.

Dr. Rachel Goldman Ph.D. is a licensed NYC psychologist, consultant, and speaker who takes a holistic approach to health. She has a private practice in NYC and is also a Clinical Assistant Professor in the Department of Psychiatry at NYU Grossman School of Medicine. Dr. Rachel is a runner who has completed two NYC marathons and several half marathons.

Marissa Del Mistro is a writer, editor, and always on the hunt for the perfect workout. Marissa absolutely loves trail running, dancing, and cycling. When she’s not writing, Marissa loves cooking, podcasts, traveling and exploring her home in the beautiful unceded Coast Salish Territory of the Lekwungen and W̱SÁNEĆ nations.

How to Beat the Winter Blues and Understand SAD