Festive lights during the holiday season brighten up the long cold nights, but the shorter days can dampen our moods and spoil our outlook. Seasonal Affective Disorder (SAD) is the common name for a subtype of depressive disorder. The northern hemisphere sees fewer hours of daylight during the autumn and winter. We are less exposed to the full UV spectrum, and our bodies produce less vitamin D, which is essential to our mood and overall health. Curled up in the warmth of our homes, we tend to be sedentary, less inclined to physical activity.
Despite these barriers to health and wellness, there are ways to mitigate against the effects of seasonal affective disorder. Here are a few ways to cope with the winter blues:
Get moving: Physical activity is good for health all year round, but it becomes even more important in the cold winter months. Exercise induces the endorphins that bring about feelings of elation and cheer. Although it is harder to muster the motivation to get moving, there are ways to keep your activities fresh and interesting. Choose a different route for your daily afternoon walk. Create a new playlist for your workout. Consistency is key. Better to go for a 30 minute walk every day rather than a long jog once every three weeks.
Watch what you eat: When our mood starts to sour, we may instinctively reach for fatty snacks and sweets. Although these tasty pleasures temporarily boost our levels of serotonin and dopamine, the neuro-chemicals associated with positive emotions, the effects are short-lived, and the empty calories detrimental to our health. Alcohol provides temporary feelings of euphoria, but increases other health risks, such as liver disease and cancer. If you find yourself reaching for food or substances, ask yourself: what am I trying to sooth? And what are some better ways to relieve this distress? Opt for home-cooked meals made with fresh, whole ingredients. Try some hearty winter recipes that nourish the body and soul.
More green time, less screen time: Dependency on the screen (our phones, tablets, TVs and compters) can contribute to mental health issues, including depression and anxiety, two of the most common afflictions of our time. As the season grows dark and cold, the temptation to escape into the internet can become overwhelming. Instead, opt for a walk through the woods. The exposure to natural settings can calm the nerves and facilitate reflection and stillness. Take a page from Scandanavians, who champion the notion of friluftsliv — enjoyment of the outdoor life even in the chill of winter. Bike to work, walk to the grocery store, take a dip in the lake, a lunchtime hike through a local park. These activities can help us revise our attitudes toward the cold season, maybe even help us discover new activities previously unthinkable.
Permission to Slow-Down: Winter is a time for rest and restoration. As trees, plants, and animals wind down, we too can tune into the slowness of the season. If the bustle of everyday life frazzles the nerves, this is the time for recuperation. Allow yourself to settle into stillness, to relish the extra hours of sleep and rest. Make room for reflection, knowing that the insights formed in winter eventually blossom into renewal in the warmth of spring. If we are pensive or wistful, we can make space for these emotions, knowing that they are appropriate to the frigid months. There is a seasonality to our inner lives, and winter’s dark passage is just as important as the balmy vitality of summer.
This last point about giving ourselves permission to slow down, or feel down, may seem contradictory to the previous three suggestions, which are about taking charge of our mental health. However, there is no tension between actively engaging in our wellness while also allowing ourselves the spaciousness to feel the ebb and flow of our inner lives. We can mitigate the worst effects of seasonal affective disorder while also accepting that the season brings its own valences. It’s less about fighting against the season, but more about working with it, skillfully learning what it offers while keep ourselves buoyant and upright.