Beating the Winter Blues: 4 Practical Tips to Manage Seasonal Depression

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Beating the Winter Blues: 4 Practical Tips to Manage Seasonal Depression

 

Michigan winters can be challenging. Shorter days and colder weather can leave you feeling gloomy, lethargic or down – sometimes referred to as the winter blues. Luckily, these mood changes are usually short-lived and don’t interfere much with your daily life.

However, if your winter blues start to impact all aspects of your life — from relationships to daily activities or hobbies you enjoy — you may be facing some more serious issues like depression or Seasonal Affective Disorder (SAD).

What is Seasonal Affective Disorder (SAD)?

SAD is a recurrent type of depression associated with the change in seasons. It typically begins in late fall and lasts through the winter months. Taking care of your mental health is important, especially during the winter.

Here are four ways to help with the winter blues and SAD:

1. Watch for the signs.

According to the National Institute of Mental Health, symptoms of depression can include:

  • Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least two weeks
  • Feelings of hopelessness or pessimism
  • Feelings of irritability, frustration, or restlessness
  • Feelings of guilt, worthlessness, or helplessness
  • Loss of interest or pleasure in hobbies and activities
  • Decreased energy, fatigue, or feeling slowed down
  • Difficulty concentrating, remembering, or making decisions
  • Changes in sleep or appetite or unplanned weight changes
  • Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
  • Thoughts of death or suicide or suicide attempts

For winter-pattern SAD, other symptoms can include:

  • Oversleeping (hypersomnia)
  • Overeating, particularly with a craving for carbohydrates, leading to weight gain
  • Social withdrawal (feeling like “hibernating”)

2. Don’t ignore your symptoms. Reach out.

If you're experiencing any of the symptoms mentioned above — even mild ones associated with the winter blues — it is important to talk to your doctor or a mental health provider to discuss your options.

They may run some diagnostic tests, such as blood tests to check your Vitamin D levels, for example. This helps to rule out other causes or identify underlying conditions. They may also ask you a series of questions or have you fill out a screening survey to determine if your symptoms meet the criteria for depression or SAD.

3. Find a treatment that works for you.

Once your provider has a diagnosis, they will discuss your treatment options. Different treatments are available to help people with SAD. They fall into four main categories:

  • Light therapy
  • Vitamin D
  • Antidepressant medication
  • Psychotherapy

These treatments can be used alone or in combination. Light therapy and vitamin D supplementation are treatments for SAD. Antidepressants and psychotherapy are used to treat depression in general. Talk to your doctor about your options and discuss possible side effects. They will help you weigh the benefits and risks to find a treatment plan that is right for you.

4. Maintain a healthy lifestyle.

Don’t forget that a healthy lifestyle goes a long way toward supporting your mental health. Eating balanced meals consisting of whole foods and exercising regularly will help stabilize your hormones and regulate your mood. Try to avoid the urge to overindulge in holiday treats, such as cookies and sweets, which can negatively affect your blood sugar levels. Keep a consistent bedtime routine, and make sure you get enough sleep each night – eight hours a night is recommended. Stay active and connected with your community and loved ones. These small, healthy habits will help give you a mental and physical boost!

Stay strong!

You’ve got this. Taking small steps can help you live a happier and healthier life. If you’re struggling and not sure where to start, try myStrength. MyStrength is a flexible and comprehensive digital program with proven tools and dedicated support for stress, depression, sleep and more—all tailored to your unique needs. It’s also FREE for McLaren Medicare members. Learn more here: https://www.mclarenhealthplan.org/mclaren-health-plan/mystrength-mhp.

Need help or have questions?

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