Understanding Winter Blues & How To Cope

By Janice Viamontie, LCSW

When the sun starts to disappear earlier in the fall months, that is when people are prone to certain mood instabilities. With the shortened hours of daylight and temperature drop, seasonal depression may start to set in. While it is common to feel sad during the winter months, Seasonal Affective Disorder (SAD) can be more intense, affecting one’s mood, energy, and their ability to function normally. There can also be a huge impact on sleep because changes in sunlight can have an impact on our circadian rhythms, serotonin levels and melatonin production in the brain. 

SAD symptoms 

(Though they are like other types of depression, these are closely linked to seasonal changes) 

• Persistent feelings of sadness or depression
• Decreased energy or fatigue
• Changes in sleep patterns – mainly commonly over sleeping
• Loss of interest in activities you once enjoyed
• Changes in appetite – mainly cravings for carbohydrates
• Difficulty concentrating
• Feelings of hopelessness or worthlessness
• Social withdrawal

Improving your mood during this period requires strategies and ways to build resiliency during the dark and cold months. With a focus on managing the symptoms and the right supports, it can be easier to maintain normal functioning. 

Here are a few recommended tips 

1. Find ways to maximize exposure to sunlight – Go outdoors during the daylight hours, especially in the morning. Brief sunlight exposure to natural sunlight can improve the mood and help regulate the body’s circadian rhythm. It can also be helpful if you arrange your home to welcome in the sunlight. Open the blinds and curtains to create that exposure. 
2. Regular exercise – Various forms of movement have ways of improving mood and increasing energy levels. It helps the release of endorphins, dopamine, and serotonin which are natural mood enhancers. If you could find some ways to exercise outside that would be great. The goal is to aim for 30 minutes of exercise most days of the week. Exercises that can raise your heartrate, could be walking, yoga or strength training. Setting an exercise routine can help fight the fatigue and the low mood associated with SAD.
3. Prioritize social connection – Staying connected with friends, family or a support group can add as a mood booster. SAD can impact the need for social interactions, so scheduling regular social dates are very important during this time. As humans, we need social connections, this can offer an emotional boost during this time. 
4. Maintain a regular sleep schedule – Try to go to bed at the same time each night and wake the same time each morning. A regular sleep schedule can help regulate your circadian rhythm that usually gets disrupted during the fall/winter months. Aim for 7 to 9 hours of sleep. Avoid oversleeping but aim for consistency. 
5. Practice mindfulness and stress management –  Learn to stay present in the moment and manage stress. Techniques like deep breathing, yoga, and meditation can help you feel more grounded which reduces anxiety and depression. Focusing on things you are grateful for each day can decrease negative thinking and help maintain a positive outlook. 
6. Manage expectations and be kind to your self –  Understand that winter depression is an actual disorder, and it is okay to feel down at times. Be compassionate with yourself and recognize this is nothing you did to yourself but something that is happening to you. Release the guilt and stress as you learn to cope. Focus on self-care. Recognize it is okay to adjust your routine and reduce the demands on yourself during this time. 
7. Consider professional help – Talking to a mental health professional can offer support and structure while learning to cope. Therapy provides a safe space to explore how seasonal depression affects you and can help you develop a personalized plan to help you manage it. 

Viamontie Counseling & Consulting Services is a private practice located in Newark, Delaware. We offer in person and telehealth session. You can visit our website today at www.viamontiecounseling.com, email [email protected] or call at 302-307-6558. We accept most commercial insurances and Medicaid.

Bio

Janice Viamontie, Licensed Clinical Social Worker (LCSW) is the owner of Viamontie Counseling & Consulting Services, LLC, a mental health private practice located in Newark, Delaware. We offer online and in person sessions, depending on the therapist you are interested in working with. Our therapists provide individual, family, and couples therapy for everyone, ages 9 years old and up.

During the process of creating my mental health practice, I thought about the space I wanted to provide. Not just the physical space, which I wanted to be warm and inviting, but an emotional safe space. I wanted my clients to feel that they are the expert in their own lives and as a therapist I was there to guide them to self-driven solutions, allow for deep and thoughtful processing, be their advocate, provide validation when needed, and help them get unstuck. As the practice expanded and it became more than just myself, I sought out therapist that would continue my vision, but bring their own special skills and ways of helping through various transitions.

Testimonials

“I feel like she has been instrumental with my progress in terms of my mental health and holding me accountable when it comes to my actions and behaviors.” ~ K.M.

“I was nervous about starting therapy, but seeing a therapist has been the best decision I’ve made. I am learning to put me first and live my life my way.” ~ A.D.

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