Winter Blues? 11 Ways to Boost Mood | River Root Counseling, LLC

Winter Blues? 11 Ways to Boost Mood

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When are Winter Blues Something More?

Many of us, studies show as many as 20%, experience mild to moderate “winter blues”. Women and young people, as well as those living further from the equator, are more likely to experience some version of Season Affective Disorder (SAD). Approximately 4 to 6 percent of people in the United States have SAD.

SAD is a type of depression related to seasonal changes, beginning and ending about the same time every year. Most SAD sufferers have fall and winter SAD, but some can experience Spring and Summer SAD.

It is not completely understood why seasonal changes causes these mood disorders, but theories suggest that changing seasons disrupts the body’s circadian rhythm or hormones levels, such as serotonin and melatonin which regulate sleep, mood, and feelings, shift.

People with mild to moderate winter blues or winter SAD may experience the following:

  • Feeling unmotivated, sad, or down most of the day, nearly every day
  • Losing interest in activities you once enjoyed
  • Low energy levels and feeling sluggish
  • Sleeping too much
  • Craving carbohydrates, overeating, and weight gain
  • Difficulty concentrating
  • Feeling hopeless, worthless, or guilty
  • Having thoughts of not wanting to live

People with summer SAD may experience opposite symptoms including:

  • Trouble sleeping (insomnia)
  • Poor appetite
  • Weight loss
  • Agitation or anxiety
  • Increased irritability

11 Things to Boost Your Mood During Winter

There are a number of tools that can help you alleviate mild to moderate symptoms of seasonal depression. These include:

  1. Start preparing in fall – Just as you might prepare your home for the winter season, prepare your psyche as well. Make time in your schedule for mood-boosting activities and plan regular activities that keep you doing things you love. Social activities, outdoor recreation, crafts and hobbies, and engaging in clubs and community service can be great mood-lifting options.
  2. Exercise regularly – Regular exercise can increase endorphin levels and boost mood. When at all possible, get outside and exercise. If the weather becomes inclement head to the gym for a run on the treadmill, elliptical machine, or swim in the pool. If you have a home gym position it near windows to get some extra light.
  3. Get more light in your life – Get outside as much as you can. If you’re indoors, sit near a window and keep blinds and curtains open. A light therapy box can be a good alternative if this is challenging. Sitting in front of a light box for 20 to 30 minutes a day results in chemical changes in the brain that boosts mood and alleviates symptoms of SAD. Using the light box the first hour after you wake up has shown to be most effective.
  4. Use a dawn simulator – Dawn simulators are like alarm clocks that produce light that increases in intensity just like the sun. The most effective dawn simulators use full-spectrum light which is closest to natural sunlight. Dawn simulators have been shown to be as effective as light therapy for people with mild SAD.
  5. Stay social – Being isolated increases feelings of depression. Find creative ways to socialize like going on group walks or hikes, meeting at a local park for a sports activity, or volunteering together. If you need to isolate for health reasons, take advantage of video calls and apps like Zoom.
  6. Stick to a schedule – Keeping a regular routine of waking and sleeping at the same time can improve sleep and therefor energy levels, which alleviate symptoms of seasonal depression.
  7. Use aromatherapy – The use of essential oils can lessen symptoms of depression as well as anxiety and sleep problems. Some oils like peppermint are mood and focus boosters and this and others influence the body and areas of the brain that are responsible for controlling mood as well as internal clock and appetite.
  8. Take a vacation or staycation – Taking a vacation during mid-winter, especially to a location that may be sunnier, can help alleviate symptoms of SAD.
  9. Avoid alcohol – Alcohol is a depressant and increasing use of alcohol leads to further depression and can lead to addiction.
  10. Eat right and get enough Vitamin D – A balanced diet of complex carbohydrates and fruits and vegetables can help keep vitamin levels in the body at a good level. Low Vitamin D levels can play a role in depressive symptoms. If you can’t get enough sunlight consider taking a Vitamin D supplement.
  11. Keep a journal – Writing down thoughts and feelings can help us process them and has a positive effect on mood. Journaling helps you prioritize problems and may help you identify triggers and patterns. Take time each night to reflect on your day including thoughts, feelings, and concerns both negative and positive.

SAD is a form of depression so if you are experiencing moderate to severe symptoms for two weeks, or mild symptoms don’t dissipate with other tools, seek the opinion of a mental health professional. If symptoms disrupt your lifestyle and/or are invasive and persistent then antidepressants can help you overcome SAD.

If you have suicidal thoughts or are in immediate risk

If you or someone you know has suicidal thoughts, get help right away through one or more of these resources:

  • Reach out to a close friend or loved one.
  • Contact a minister, a spiritual leader, or someone in your faith community.
  • Call a suicide hotline number — in the United States, call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) to reach a trained counselor.
  • Make an appointment with your doctor or a mental health professional.
  • Call 911

Yours in health,

Danielle Older, MSW, LISW-S, CCTP

Danielle is one of our maternal mental health therapists and the founder of River Root Counseling. Her therapeutic style is individual, evidence-based, and unique to best serve each individual client. Danielle will work with you, at your pace, cheering you on and empowering you as you accomplish your therapeutic goals. Danielle values the therapeutic relationship and works to make each session beneficial and helpful for her clients. Danielle is a mother herself and understands the roller coaster that parenting, and motherhood, can sometimes feel like.

Call River Root at 330-595-4563

Licensed Independent Social Worker with Supervision Designation (Ohio) – I.2002068-SUPV
Certified Clinical Trauma Professional (CCTP)
Bachelor’s of Social Work – University of Akron
Master’s in Social Work – Edinboro University of Pennsylvania

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