Combating the Winter Blues

This post is in no way intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new healthcare regimen.  Never disregard medical advice or delay seeking help because of something you read on this website.

The dark, cold days and long nights of winter can cause many of us to feel sad.  For women in midlife, throw in the increased risk of depression and anxiety during perimenopause and menopause - and you've got a recipe for a serious case of gloom .

So how do we combat the "winter blues"?

🔵 Lighten Up

If possible, get outside - preferably for about 30 minutes a day.  Even if it's overcast or you're bundled up against the cold, you'll get some natural light which can help give you an emotional boost.  If you're unable to get outdoors - try sitting by a window.  It's not as effective as being outside, but can still provide some mood lifting benefits. You can also use light fixtures with full-spectrum lighting to mimic sunlight in your home.

🔵 Get Physical

Regular physical exercise is a natural mood enhancer and can help combat the symptoms of seasonal depression. 

🔵 Find Your People

I know... for a lot of us, the last thing we want to do when we're feeling 'blah' is drag ourselves out into the cold to go socialize.  But it really is important.  If there's one thing the pandemic taught us - it's that isolation is very bad for our mental health. Spending time with friends or loved ones, joining a class or club, or volunteering helps to reduce feelings of isolation, loneliness, and depression.  

🔵 Get Some Sleep

A regular sleep schedule helps expose you to light at regular intervals and allows for better, more restful sleep, which can ease symptoms of the winter blues. Some people benefit from the use of dawn simulating alarm clocks.  These wake you up by gradually increasing the amount of light in your room. 

🔵 Talk To Your Healthcare Provider 

You may need help beyond changes to your routine or self care to relieve symptoms - especially if they are significantly impacting your daily life. Your doctor can help you decide if light therapy, cognitive behavior therapy, or medication may be needed to provide you with relief.

SAD (Seasonal Affective Disorder) and Winter Blues are not the same thing. Winter Blues may come and go throughout the winter and is less likely to disrupt your daily life. Seasonal Affective Disorder is a form of depression related to a change in the seasons (some people even get it in the warmer months rather than winter). It is more debilitating and more likely to require professional help to manage.

But whether it's the Winter Blues or SAD - there is no need to suffer alone in silence. Don't be afraid to talk to people about how you are feeling.  Support is important. And you may find it comforting to learn that you're not the only one dealing with this.