Tools to Combat Winter Blues

By: Jamaea Martin, PTA, LMT

As the winter rolls in, the temperatures drops and daylight gets shorter, many people battle Winter Blues or in more serious cases, Seasonal Affective Depression (SAD). It is caused by reduced exposure to sunlight during the shorter days of fall and winter. Our body’s internal clock relies on sunlight to regulate our sleep, mood and energy.

Our serotonin levels, neurotransmitters that affect our mood, begin to drop due to lack of sunlight and Vitamin D. With less daylight, our bodies begin to produce more melatonin, which leads our bodies being more sleepy and sluggish. Cold weather in general can lead us be more isolated contributing to feelings of loneliness. We can combat Winter Blues by staying active by participating in yoga, strength training or walking to help release endorphins which improve our mood.

Maintaining a healthy diet and avoiding processed foods as they cause energy crashes and worsen mood swings. We want to eat more foods rich is Omega-3s (salmon), Vitamin D (fortified daily, egg yolk), and complex carbs (fruits, whole grains) which can help regulate our mood. Managing our sleep patterns, keeping a routine to go to bed and wake up the same time helps prevent us from oversleeping as it can cause sluggishness and lack of motivation. Most of all try to stay social. Plan activities with the people you love to be around whether its grabbing coffee, tea, or planning game nights as we give ourselves something to look forward to avoiding isolation.

Always consider consulting a therapist if you feel your winter blues become severe as they can provide coping strategies.