The holidays have come and gone, but the cold lingers on. Finding energy is difficult when the days are shorter and a tired sun hangs lower in the sky. You find yourself feeling the winter blues, but how do you beat them? Before discussing remedies, let’s examine why the weather affects us.

Reasons for the Seasonal Sadness

While research continues on the subject, scientific explanations and lifestyle changes made necessary by the snow and ice can help us speculate why we feel down in the winter. Circadian rhythms regulate our body’s sleep patterns, hormone release, and appetite — all things that can affect your mood. The shorter winter days, coupled with colder temperatures, can disrupt the body’s natural cycle and drain your energy levels.** Not only can the lack of sunlight throw your body off its groove, but it can also lessen the production of vitamin D and decrease the serotonin released in your brain.*

If these physiological reasons weren’t enough, social and lifestyle limitations in winter can also play a part in a seasonal slump.* Snow and ice on the ground make leaving the house difficult, which cuts you off from more than just your community. Outdoor activities such as hiking, golf, or running are unpleasant, if not impossible, and even a simple stroll around the neighborhood is unappealing. The lack of exercise can also reduce the number of endorphins released, worsened by the inevitable backlog of tasks waiting for you as you return to work after a winter storm.

Battling the Blues

With everything against you, it may feel like nothing can stop the winter blues, but there are ways to minimize their effects. We know the lack of sunlight can wreak havoc. Counteract it with a sun lamp, or consult your doctor or dietician about taking vitamins and ensuring your food plan has all the nutrients your body needs to stay healthy, both physically and mentally.* Treating physiological problems is best left to the guidance of professionals, though there are smaller changes that may improve your situation. A solid routine can help regulate your circadian rhythm, so try to eat at consistent times, exercise, and maintain a regular sleep schedule to take advantage of your body’s internal clock.**

Increased time at home, while limiting your social life, means the availability to pick up new interests. Active hobbies such as online dance classes increase the release of endorphins,*** while calming pastimes such as crocheting or reading can reduce stress and “exercise” your brain. Even when stuck inside, you can keep your community strong. Select messaging platforms allow people to play games or stream TV together, giving you options beyond a simple phone hangout. No matter the way you connect, leaning on your friends and family to support one another makes you a part of something larger than yourself. Whether catching up on recent events or commiserating about the cold, call your loved ones and find time to visit with the people in your life.

There are many things to dislike about the weather, but there are parts of winter to enjoy (other than the holiday break, of course). Shifting your focus to the positives, such as curling up by the fireplace or having a nice candlelit dinner, can help you see the bright side, even when the sun has already set. If you don’t have a fireplace or are concerned about falling asleep with a lit candle, you can get a similar cozy effect with warm-toned string lights or colorful LED bulbs. Just because the weather outside is bleak doesn’t mean your living space should be. Invest in what makes you feel happy and comfortable around your home.

Winter’s color scheme incorporates a lot of greys and blues, but your mood shouldn’t match. There are changes you can make in your life to bring joy into an otherwise harsh season—although remember, always seek professional help if your issues are greater than what you can handle on your own.

Sources

* National Institute of Mental Health

** Cleveland Clinic - Circadian Rhythms

*** Cleveland Clinic - Endorphins