Beating the Winter Blues by Briea Frestel, LCSW, CADC
Some people look forward to the holiday season with excitement, but then find themselves feeling melancholy once they are over. It may seem like there’s not much to look forward to until the long awaited break of spring. As the holiday season has come and gone, one thing that I talk about often with my clients are the “winter blues”. Dark mornings and even darker evenings can lead to increased sleep, sadness, low energy, and little interest in activities that would usually bring joy. If you’re feeling down in the dumps and helpless with these experiences, read on to find out how to make the gloomy days feel a little brighter.
Get Down To The Basics
Think of yourself as a flower. What do flowers typically need to flourish? Water, nutrients, room to move and grow, and light. I typically start at the foundation with a lot of my clients and sometimes will refer to their primary care physician for blood work. Blood work can help identify if you need help supplementing Vitamin D (what we typically receive from sunlight) during the darker months.
The “winter blues” is not a formal diagnosis, although there is a clinically recognized condition called Seasonal Affective Disorder (SAD) which, according to the National Institute of Mental Health, is a recurrent form of depression that typically occurs only during a specific season. If you find yourself experiencing the “winter blues” yearly and it is exasperated to the point where it affects daily activities like work, sleep, and relationships, I recommend consulting with your doctor and seeking a therapist.
Moving your body in a way that feels natural and loving are great ways to increase endorphins.
This may look like yoga, pilates, walking/lifting weights at the gym, playing with your dog, or dancing in your living room. Cooking meals that are hearty and warm may bring you comfort during these colder months as well. There are also sunlight lamps that mimic our sun’s rays! Purchasing a sunlight lamp can provide you with relief to decrease the impact of the darker days. You can read more about it here.
Slow It Down
If your body is feeling more tired than usual, that might be because it wants to rest! For someone who often prioritizes productivity and activity (it’s me, hi!), it can be daunting to try to slow down. The winter season is often celebrated in many cultures and sometimes leaning into the tradition of rest can lessen the impact of feeling like you always need to be productive. You can give yourself permission to utilize the time to rest, watch your favorite tv shows, or read a book. If you are interested in some quality book recommendations, visit Lotus Therapy Group’s blog!
Build Mastery
Contrary to slowing it down, some people thrive and need a sense of accomplishment during the winter season. Build Mastery is a skill within Dialectical Behavior Therapy (DBT). In DBT, build mastery means to do things that are a bit difficult in order to build your sense of competence and achievement. This skill is important because it helps with gaining confidence and self-esteem. With a smaller social calendar and less time outside, winter may be a good time to dive into something you’ve always wanted to do! Practice painting, take a pottery class, learn a new language, or learn how to bake that cake you’ve been eyeing on Pinterest.
Be Kind
Above all, be kind to yourself. The seasons are much like our experiences with emotions. They come and go and none of it lasts forever. It may be hard to see this in the moment, and if you can remember to be kind to yourself in the process, the light of spring will be here before you know it!
