If you’re feeling sluggish in the winter, cut yourself some slack and try these tips to boost your energy. If your symptoms are more serious, learn about seasonal affective disorder (SAD) and when to seek help.
JANUARY 20, 2021
By Emily Gilbert, Lumino Health
The days get shorter, the nights longer and the weather considerably colder. Canadian winters can be long. It’s not surprising that many Canadians experience the winter blues. This year in particular, when routines have been disrupted and social contact reduced, winter may seem even less enjoyable than usual.
What are some winter blues symptoms?
According to the Canadian Mental Health Association, some symptoms of the winter blues include changes in appetite and feeling lethargic. But there are ways to make winter a little more pleasant.
Why do we get the winter blues?
“It’s a normal human process,” Dr. Lynne M. Kostiuk, Registered Psychologist, says. “It’s how our body processes the change of seasons. It affects everyone differently. It’s important to recognize it’s natural. It’s how humans prepare ourselves and our bodies for a change of season.” Feeling a little bit lazier in the winter months? Remember to cut yourself some slack. Dr. Kostiuk notes that even just being aware of the impact of the changing seasons can help reduce negative feelings. She also says it’s okay to let yourself go to bed earlier. This will give you more energy for the next day.
How to improve your mood in the winter
“One approach I recommend is making a point to write down three positive things each morning,” Dr. Kostiuk says. “This can help frame your mindset for the rest of the day.” “Next, create a sensory kind of pleasantness in your space,” she adds. “If you don’t have windows at your workspace, create an image of something that brings you joy. Treat yourself to fresh flowers. Look for ways to bring things into your environment that will stimulate you from the dullness of winter.” She also recommends essential oils. Citrus scents, like grapefruit and tangerine, are great for positive mood boosting. Other tips? Listen to music you love. Touching something soft, like a blanket or scarf, can also help. These tactile experiences can help elevate your mood.
How to beat the winter blues
Dr. Kostiuk emphasizes shifting out of the mindset that everything to do with winter is negative. Finding a way to embrace something about the season makes it more manageable. Perhaps it’s having hot chocolate by a fire. Or getting outside for a walk in the snow. The key is focusing on things you enjoy to make the most of the winter months. “Another way to look at it is to find a project you want to complete,” she says. Have you had an interior DIY project lingering on your to do list? How about a book you have wanted to read for a while, but haven’t gotten around to? Winter is a great time to catch up on these sorts of things. Seasonal Affective Disorder (SAD) lamps and light therapy can also be useful. Dr. Kostiuk says this is especially true if your space has no windows. These lights can bring that daytime aura or atmosphere into your space.
Can vitamin D help with the winter blues?
Our bodies absorb vitamin D through sunlight. In the winter, less sunshine means less exposure to vitamin D. One study suggests that vitamin D is linked with serotonin production in our bodies. Differences in serotonin levels can impact our mood. So, when serotonin levels change, so does our overall mood. Dr. Kostiuk says taking vitamin D supplements may help with the winter’s reduced sunlight. But speak with a doctor before taking any vitamins or supplements.
What’s the difference between the winter blues and Seasonal Affective Disorder (SAD)?
The Canadian Mental Health Association notes there’s a difference between the winter blues and SAD. SAD is a serious form of depression. Two weeks or more of a depressed mood could be a sign of SAD, according to the Cleveland Clinic.
Symptoms like a change in appetite and less energy are similar to the winter blues. But SAD symptoms can also include sleep disturbances, lack of motivation and withdrawal from social situations.
How do you know if you’re experiencing winter blues vs. SAD?
Winter blues symptoms include:
Change in appetite
Sluggishness
Less energy
SAD symptoms include the above winter blues symptoms, as well as:
Inability to concentrate
Decreased interest in social or work activities
Feelings of sadness or despair
Lack of motivation
Sleeping too much
Overeating
Feeling hopeless about the future
If you’re experiencing symptoms of Seasonal Affective Disorder (SAD), check in with your doctor or a mental-health professional. You can search Lumino Health for a psychologist, many of which are offering virtual appointments right now.
Written in consultation with Lynne Kostiuk, PhD, Registered Psychologist.