In the aftermath of the holiday season hustle and bustle, it’s natural to feel down. You may notice you feel more tired, less motivated, or just not quite like yourself. You might even feel anxious or depressed. It is important to know that you are not alone. Many people suffer from the winter blues, and each person has their own way of working through it. There are countless ways you can manage these feelings and care for yourself. Finding what works best for you may take some exploration. We are here to provide you with more information about the winter blues and inspire you with some ideas for coping strategies.
Seasonal Affective Disorder
Your situation may be a simple case of feeling under the weather, or there may be something more under the surface. The Canadian Psychological Association reports that as many as 15% of Canadians experience some form of Seasonal Affective Disorder (SAD) in their lifetime[1].
SAD, sometimes called seasonal depression, is a mental health condition that worsens during specific times of the year. Signs and symptoms include social withdrawal, changes in appetite, sleep problems, and low mood[2], among others. SAD can be spring/summer specific, but tends to be most prevalent during autumn/winter. If you suspect that you or someone you know is suffering from SAD, it is important to find support. Consider consulting a family physician, meeting with a psychologist[3], or calling a helpline[4].
Weathering the Winter Blues
Even if you aren’t one of the 3 in 20 Canadians that suffers from SAD, the winter blues can still creep up on you. We’ve comprised a list of tips and tricks to see you through the season, whether you’re surviving the storm or just looking for a little something extra to brighten up your days.
Light therapy
Light therapy is a common treatment for those who experience SAD, but even those who don’t may still find some benefits. No matter your situation, be sure to consult with a qualified medical practitioner before starting light therapy. Also, be sure to follow safe practices. The University of British Columbia Faculty of Medicine recommends using a 10,000 lux florescent lightbox[5]. This device should:
- block harmful ultraviolet (UV) rays
- be CSA approved in Canada (or UL approved in the United States)
- come from a reputable company[6]
Users can start by sitting in front of a lightbox for 30 minutes per day first thing in the morning. If needed, adjustments can be made to the time, length, and number of light therapy sessions per day depending on effectiveness. Users should have their eyes open while facing the light but should NEVER stare directly into it (or any bright light, for that matter).
Fuel your body (and your creativity!)
There’s no better way to enjoy the creature comforts of the colder months than by enjoying delicious food. Snow days are the best days to test different recipes, whether tried and true or novel and new. Plus, the heat from the kitchen and the delicious smells filling your home lend themselves to a cozy atmosphere.
Here are some ideas to get you started:
- Super Easy 3 Ingredient Peanut Butter Cookies Recipe
- Homemade Braided Bread
- Soup Addict – Soup Recipes
- Caramelized Onion Apple Pasta with Sage
- No Bake Mint Chocolate Chip Pie
Time flies when you have a pastime
Amidst the noise of “hustle-culture”, it can be easy to forget just how vital having fun really is. A study from the Journal of Psychosomatic Medicine showed that engaging in enjoyable leisure activities is correlated with many positive outcomes, including:
- Increased life satisfaction
- Increased ability to manage stress
- Lower levels of depression
- Lower blood pressure[7]
So, don’t let the cold keep you from doing the things you love, and definitely don’t let it keep you from trying something new!
If you’re brave enough to bundle up, the outdoors has more in store than you might think. You can go skating, have a bonfire, or walk to your local café to enjoy a warm beverage.
If you’re hibernating at home, you can still incorporate fun into your day-to-day. Build that Lego set you always wanted as a kid, see if you can hit that high note in your favorite song, or follow an art tutorial online (Bob Ross anyone?)
There is much to gain when you give
As any practicing philanthropist will tell you, there is a warm fuzzy feeling unlike any other that comes from doing something good for someone else. Winter can be a lonely time for many, and feeling lonely is one of the fastest ways to wind up in a negative thought spiral. Thankfully, one of the best ways to find your way out is by focusing your attention on others.
Volunteering is a fabulous way to make a difference. Plus, there’s the the added bonuses of getting to socialize, move your body, and take your mind off things, all of which are mood-boosters. If volunteering is not in the cards for you, there are plenty of other ways to pay it forward. You can donate funds, food, clothes, or bottles to local charities. You can be a snow angel by shoveling a neighbor’s walkway. Even just taking the time to learn about an under-represented cause and spreading the word can make an impact.
Practice self-compassion
If you have one take away after reading this, we hope it is that you deserve to be kind to yourself. This is true year-round, but it can be especially important when combatting the winter blues. While we encourage you to push through tough times, we also encourage you to give yourself grace. Sometimes you will need to rest. Sometimes you will need to make accommodations for yourself. There may even be times where you need to just sit with the bad feelings, knowing they will pass.
Whatever the weather, remember to check in with yourself. Get curious about how you can show yourself a little extra warmth this season. The winter blues can be tricky to navigate, but it can be helpful to remind yourself that these feelings are temporary. In the meantime, we hope you are able to make the most of this time and find opportunities to make life feel a little brighter. Finally, in the words of best-selling author John Green, remember that “the light-soaked days are coming”[8].
[1] “Psychology Works” Fact Sheet: Seasonal Affective Disorder (Depression with Seasonal Pattern) – Canadian Psychological Association
[2] Seasonal Affective Disorder (SAD) | CAMH
[3] Provincial and Territorial Associations – Canadian Psychological Association
[4] Mental health support: get help – Canada.ca
[5] Instructions for using a light box | UBC Mood Disorders Centre SAD Information
[6] How to get a light device | UBC Mood Disorders Centre SAD Information
[7] Association of Enjoyable Leisure Activities With Psychological and Physical Well-Being – PMC
[8] Green, John. The Anthropocene Reviewed. London: Ebury Press, 2023.