4 Ways to Cope With the Winter Blues in 2021

Table of Contents

• Winter Blues

• Less Severe than Seasonal Affective Disorder (SAD)

• Symptoms of the Winter Blues

• 4 Ways of Coping With Seasonal Affective Disorder

  • Get as much sunlight as possible

  • Make your self-care holistic:

    • Body

    • Mind

    • Spirit

  • Practice gratitude

  • Be kind to yourself

• Signs that You May Need Professional Help

• Free 20-Minute Consultation

• References

As I walked my dog last week, I noticed how it is January, but many houses still had their Christmas lights on. I thought was a little different from other years. Was I just being more mindful of my surroundings than I was last year? Or was there was actually a trend? So, my inquisitive brain got to work as soon as I got home. Apparently I am not the only one who noticed this, and people have indeed decided to keep their lights on for longer, in the hopes of bringing a little bit more joy to an already difficult year.

Then, I began to notice patterns in what I was hearing, not just from clients but also from friends and family. The message was loud and clear, this winter feels extra tough. As the holidays came to an end, many of us have been left feeling like we are in a bit if a rut, with little to look forward to. It appears to be as though the winter blues this year may be a couple of shades blu-er.

This post is about trying to make sense of what is happening this winter, why so many people may be struggling, and hopefully giving you a 4 tips on how to cope with “The Winter Blues - COVID-19 edition.”

What Are Winter Blues?

“Winter blues”, as we often hear them called, is a less severe form of Seasonal Affective Disorder (SAD). People who suffer from SAD suffer from episodes of depression during the winter months, with a remission period during the summer.

Theories that explain the causation of SAD, attribute the disorder to an imbalance in neurotransmitters (mainly serotonin, melatonin, and dopamine), that control our sleep-wake cycle, as well as our mood. It is theorized that the lower amounts of sunlight during the winter months contribute to this imbalance, which is why SAD or the winter blues are most prevalent during the months with the shortest days of the year (December, January, and February). For us living in Canada, SAD tends to be quite prevalent, in about 15% of the population. Winter blues are even more common, with an estimate of about 25% of people feeling lower than usual in the winter months.

Symptoms of the Winter Blues

It is good to check in with how we are feeling, is there something that is calling for attention or action from us. Some of the symptoms of winter blues to watch out for are:

• Lower energy than usual.

• Lack of motivation.

• Lower mood than usual, which can include not getting excited about the things that you used to, or not enjoying the same activities that you used to.

• Difficulties sleeping.

• Feeling less productive.

• Feeling less creative.

Changes in eating patterns, such as craving more sugars and complex carbohydrates.

Why Does This Year Feel Different?

Although every year, the amount of light we get in the winter remains about the same, it seems that this year there is a more general sense of hopelessness among many people. In fact, according to a recent study in Canada, the rates of depression has doubled since the pandemic began (Dozois & Mental Health Research Canada, 2020).

In previous years, to counterbalance the effects of the season on our mood, we may have made a point to see friends, plan a trip to a sunny destination, or make sure to plan a couple of fun things to do throughout the week. Unfortunately, many of these options are simply not available right now. This can make it seem as though the nights drag on, with little to look forward to, contributing to an overall sense of hopelessness, low motivation and low energy.

This winter may be a bit of a perfect storm when it comes to having difficulties coping with the winter blues. Right now, people have a number of things playing against them, not just the shorter days, but also new lockdowns in many cities across Canada, life being more uncertain than usual, as well as reduced resources and social support.

For people who usually experience SAD or winter blues before, this year may be challenging because of the need to discover new coping strategies to replace the ones that used to work but are not available. For those who usually do not experience these symptoms, they can be taken by surprise, and feel unsure of what to do.

Read on to find out about a few strategies that can help.

4 Ways of Coping With The Winter Blues

1. Getting as much sunlight as possible:

Sunlight makes a big impact on symptoms of SAD and winter blues. If you can, going outside every day can help. You can also open up the blinds in your house to let in as much sunlight as possible during the day.

People who suffer from SAD are quite sensitive to changes in light even inside their house, and in winter when there are not many hours of daylight, any minute counts.

If you suffer from a more extreme form of SAD, just going for walks, or opening your blinds may not be enough and you may need to seek out professional help.

2. Making your self-care holistic:

Making self-care more holistic means to make sure we are targeting all the areas of ourselves that contribute to our overall physical and mental health. Finding an overall balance of:

A) Body

Moving around can be a way to improve our mood and helps us feel more motivated. Think of Newton’s First Law of Motion here, “A body at rest will remain at rest”. A very similar principle applies to our bodies. The more sedentary we become, less motivated we are to do something different. Increasing activity can be something like cleaning up a room in your house, or going for a short walk (which will also help with tip #1).

30 day challenges can be a popular to get people started in becoming more active. Maybe your goal is to do anything active for half an hour every day. This could be a walk, running, or 30 minutes of HITT training.  You can even turn the challenge into a game with friends, with a prize to be won by the person or people who complete it. This can also help with feelings of isolation when we cannot physically visit with friends.

Taking care of our body also encompasses making sure we are eating properly and getting enough vitamins and minerals through our food.

B) Mind

Making sure your mind is challenged enough, while not feeling overwhelmed can help us gain a sense of purpose. This could mean learning a new skill such as wood-working, or learning a new language. Some people like to read, whether for fun or to learn something new.

After almost a year of social distancing, many people may be running out of ideas of how to continue to challenge their mind. Perhaps it is time to think outside the box, what is something you have always wanted to learn but continues to get put off? Is it something that you can learn from watching videos on YouTube, or getting started with little investment? Remember to have fun with it.

C) Spirit 

Spirit is often the category that gets easily forgotten. Sometimes people ignore this category because they don’t consider themselves religious, but being religious is not necessary in order to connect with the more spiritual side of ourselves.

If you are a religious person, you may want to connect to your religion through any of the practices that are meaningful for you. What helps you to feel more connected to your religion?

If you are not religious, there are still ways to connect with spirituality. For some people it is through mindfulness and meditation, or through activities such as yoga. Yet for others, it is about being out in nature breathing in the fresh air.

For a more unconventional definition, connecting with spirituality can mean to connect with who you are at your very core. When was the last time that you did something that made you feel like you? Feel free to get creative, and ask yourself, when and how do I feel more connected with my spirituality, or with the real me? Is there something missing right now?

3. Practicing gratitude

It is good to have reminders that even though life may feel tougher than usual, there are things we can be grateful for. Practicing gratitude can act as a reminder to see the whole picture of our lives, rather than narrowing down on only the things that are not going well. What are you grateful for? List a few things that you can think of.

4. Be kind to yourself

Remember that we are living through unprecedented times. No one alive on this earth today has lived through a global pandemic before. Therefore, we are all doing some trial and error to see what works. Some days we get it right, and other days not so much, which is why self-compassion is important. You are doing the best you can.

Signs That You May Need Professional Help

Winter blues and SAD are serious mental health concerns, and sometimes help from a professional is needed. If you experience any of the following, it may be a sign that you could benefit from the help of a professional:

• Overwhelming feelings of sadness, hopelessness or emptiness. 

• Intense lack of motivation. For example, difficulties in getting out of bed or completing your regular routines.

• Weight gain or loss.

• Thoughts about dying or suicide.

• Symptoms that last for two weeks or more.

If you are struggling to cope with winter blues, or a more severe form of SAD, you are not alone. It is ok to admit that you are not ok, and to reach out for support. We offer free 20-minute consultations to get you started on your path to healing.

References:

Dozois, D. J. A., & Mental Health Research Canada (2020, August 27). Anxiety and depression in Canada during the COVID-19 pandemic: A national Survey. Canadian Psychology/Psychologie Canadienne. Advance online publication. http://dx.doi.org/10.1037/cap0000251.

Galima, S. V., Vogel, S. R., & Kowalski A. W. (2020). Seasonal Affective Disorder: Common questions and answers. American Family Physician, 101(11), 668-672.

Harbaugh, C. N., & Vasey, M. W. (2014). When do people benefit from gratitude practice? The Journal of Positive Psychology, 9(6), 535-546. DOI: 10.1080/17439760.2014.927905

Lurie, S. J., Gawinski, B., Pierce, D. & Rosseau, S. J. (2006) Seasonal Affective Disorder. American Family Physician, 74(9), 1521-1524.

Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment. From http://dx.doi.org/10.1155/2015/178564

Rosenthal, N. E. (2006). Winter Blues. The Guilford Press.

Harvard Women’s Health Watch (2014, December) Is it seasonal depression or just the winter blues? Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/is-it-seasonal-depression-or-just-the-winter-blues