Less sunlight, colder temperatures, longer nights, and reduced outdoor activity can all influence your mental well-being, experts emphasize.
As we move into the later months of the year, particularly deeper into fall and winter, many Americans may notice shifts in mood — a common occurrence.
Health professionals explain why this happens, how to manage changes in psychological, emotional, and physiological health, and strategies to improve symptoms and mood.
The winter blues, often known as Seasonal Affective Disorder (SAD), describe a form of depression that typically emerges during fall and winter due to decreased exposure to natural sunlight, explained Ryan Sultan, M.D., a researcher and psychiatrist at Columbia University in New York City.
“It is a recognized mental health condition characterized by seasonal patterns of mood and behavior changes,” he noted.
While many people experience mild mood alterations during winter, SAD represents a more severe and clinically significant manifestation of this phenomenon, Dr. Sultan emphasized.
Dr. Sultan clarified that the precise cause of the winter blues isn’t fully understood. However, several factors are believed to contribute to its development.
“Reduced sunlight is a primary factor,” he stated, pointing out that diminished exposure during fall and winter can disrupt circadian rhythms and affect neurotransmitter production, including serotonin and melatonin, both crucial for regulating mood and sleep.
Genetic factors, imbalances in specific brain chemicals, and alterations in melatonin and serotonin levels have also been linked to SAD.
What are the symptoms?
Symptoms of the winter blues or SAD can vary in severity but typically include:
- Persistent feelings of sadness, hopelessness, or anxiety
- Increased fatigue and low energy
- Greater need for sleep and difficulty waking up
- Cravings for carbohydrates and subsequent weight gain
- Trouble concentrating and making decisions
- Social withdrawal and decreased interest in activities
- Irritability and heightened sensitivity to rejection
Dr. Sultan emphasized, “These symptoms typically arise in late fall or early winter and typically remit in spring with longer daylight hours.”
Brandon Santan, PhD, a therapist with Thrivepoint Counseling in Chattanooga, Tennessee, outlined effective strategies for managing the winter blues and enhancing mood:
1. Light Therapy: Use a light therapy box emitting bright, full-spectrum light to mimic natural sunlight. Regular exposure can alleviate symptoms.
2. Exercise: Engage in regular physical activity, indoors if necessary, such as yoga or dancing, to improve mood and energy levels.
3. Maintain Sleep Patterns: Stick to a consistent sleep routine by going to bed and waking up at the same times each day for improved mood and well-being.
4. Dietary Choices: Consume a balanced diet rich in whole, nutritious foods. Minimize sugar and carbohydrates to avoid energy crashes, and consider foods high in omega-3 fatty acids like salmon, which may boost mood.
5. Social Connection: Stay connected with friends and family, even virtually, to combat social withdrawal and enhance emotional health.
6. Goal Setting and Structure: Establish achievable daily goals and maintain a routine for a sense of purpose and accomplishment.
7. Mindfulness and Relaxation: Practice mindfulness meditation or relaxation techniques to manage stress and anxiety, thereby improving mood.
8. Outdoor Time: Spend time outdoors during daylight hours whenever possible, even on cloudy days, to benefit from natural light exposure.
9. Gratitude and Self-Care: Maintain a gratitude journal to foster a positive outlook and engage in self-care practices like reading or taking relaxing baths.
These strategies can effectively mitigate the impact of reduced sunlight and colder weather on mental well-being during fall and winter months.
