Winter means shorter days and longer, darker nights - less natural sunlight. For some, it also brings what is known as the “Winter Blues” and, for some, a more complex disorder called Seasonal Affective Disorder or SAD. This seasonal depression affects as much as 3-5 percent of the general population, and those who already are diagnosed with a major depressive disorder, they are 20 percent more likely to suffer from seasonal depression.
Add onto this, we are in the middle of a pandemic, which cases are spiking again, and more strict restrictions are happening again around the country. So more social distancing and more physical isolation, which will compound the feelings of loneliness and sadness for many. Statistics are now showing more than 1 in 400 Americans are testing positive for the coronavirus, so the likelihood of knowing someone who has the virus or even who has died because of the virus is much higher, so for some, this will make the winter months and the holiday season much more difficult.
While “Winter Blues,” which means a low mood during the winter months, can be felt by many at some point during the colder, darker days, Seasonal Affective Disorder (SAD) is defined as a regular seasonal pattern of major depressive episodes during the fall and winter months with periods of full improvement in the spring and summer. If you think you suffer from SAD, it is a good idea to talk to a your doctor or a mental health professional for support.
Experiencing periods of low moods during these winter months? Here are some mood-boosting tips – for those who are both working remotely as well as those who are still going to the workplace:
• Spend at least 30 minutes per day outdoors – sun is vital to our well-being!
• Resist sugar and excess caffeine, which tend to give many of us an emotional roller coaster ride.
• Plan at least one social interaction per week – social distancing does not have to mean social isolation, so find creative ways to connect with others but still staying safe.
• Plan some vacation time – even if it’s a staycation! Spending time doing what you love, if it’s hiking, baking, reading or getting caught up on your favorite show can help distract you and make this winter more manageable.
• Find a routine that works for you – especially in the morning. It helps get you started on the right path for the day and takes your attention away from the weather.
• Go greener – as in add plants to your office space, which studies have shown that interaction with indoor plants can reduce psychological and physiological stress, and they boost workplace productivity.
• Focus on your health by eating well, exercising and getting enough sleep.
Most experts agree the lack of sunlight during the winter season throws off the body’s rhythm and leads to hormonal changes as well as a decrease in the production of serotonin, the chemical your brain produces when you have a lot of energy and are in a good mood. Using the above tips can help you combat the winter blues – and before you know, spring will be in the air…and hopefully a COVID vaccine!