Winter Blues and Seasonal Affective Disorder: What They Are, and How to Help

By: Sarah Wiik

The ‘winter blues’ is a very common mood shift that happens during the darker, colder winter months. The primary cause of the winter blues is a lack of natural light in our daily lives, since we are rarely outside and the sun sets earlier. This lack of natural light has psychological and biological implications, including changes in serotonin (a hormone that regulates mood), changes in our circadian rhythms (body’s internal clock for sleep), and changes in melatonin (a hormone for mood and sleep). Here are some remedies to help for the winter blues:

Make your environment brighter:

One of the most known treatments for seasonal mood changes is to incorporate more natural light in your daily life. This includes opening up your curtains, going for walks, even getting a light therapy box if you think it will help you the most.

Spring Cleaning → Winter Cleaning:

Who said deep cleaning needs to be only during the spring? A neat and de-cluttered room can lead to a decrease in stress and a feeling of control in one’s life.

Create a Routine:

Routine is crucial for regaining control over one’s internal body clock. Sleep schedules are especially important, so making sure you’re going to sleep and waking up around the same time is essential. A daily routine, excluding sleep, is also very important to combating the winter blues. Try creating a daily activity to generate more stability.

Exercise:

Exercise has been continuously linked with greater regulation of mood. Moderate exercise can increase endorphin and serotonin levels in the body, which will assist in better moods.

Plan a Trip:

Planning a trip is a good ‘getaway’ for escaping the winter blues. A trip becomes something to look forward to and be excited about during the winter months. Other than something as large as a trip, anything can become something to look forward to, such as starting a project, starting a new book, trying to learn something new, etc.

Winter Blues is Not Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is much more than the winter blues. SAD can be debilitating and impacts all aspects of one’s daily life. The major differences between SAD and the more common ‘winter blues’ are:

• A mood that is down or depressed most of the day, nearly every day

• Loss of interest in activities you typically enjoy

• Withdrawing and isolating yourself from friends and family

• Struggling to focus and perform at work or home

• Feeling constantly fatigued and lethargic

• Feeling hopeless about the future

• Having suicidal thoughts

If you believe that your winter blues are something more serious or have any of these symptoms, find more information about the Villanova Counseling Center here or call (610)-519-4050 to schedule an appointment.