Coping with the Winter Blues

We’ve all been there. Even in January and February, the days are still short, and the lingering cold, dampness, and darkness can really get you down. Perhaps we started the new year full of good intentions and eager to get things done, but by mid-January we’re already feeling (once again) down, lacking energy, or just not in the mood to do anything. Year after year, many people struggle with low mood during the dark winter months. So what can we do to avoid the winter blues, and how can we tell if our low mood is more than just a seasonal slump—but actually a depressive episode?

Unlike in nature, where many animals hibernate and most plants go dormant, technological advances—such as heating and electricity—enable us humans to design indoor spaces in such a way that we can remain fully productive even in winter. We live in a modern world that demands we maintain our ability to work—regardless of the season, the lack of sunlight, precipitation, or the outside temperature.
Nevertheless, we often notice that our bodies and minds adapt to this time of year: While we don’t hibernate, many of us find that we go outside less often, feel a greater need for sleep, may become a bit more pensive, and might feel less energetic. It’s sort of the “winter blues,” which basically describes a winter-related low mood.

What to Do When You’re Feeling Down This Time of Year?

1. As much light as possible

Studies show that light is essential for regulating our circadian rhythm. It’s especially beneficial in the morning to soak up about 20 minutes of daylight, preferably not through a windowpane. Even on cloudy days, you can still get a sufficient amount of daylight. The most important thing is that your eyes are exposed to the light—so there’s no reason not to dress warmly.

2. Outdoor exercise

Scientific studies have repeatedly shown that exercise is associated with fewer symptoms of depression. Even very short daily exercise sessions can help reduce symptoms such as listlessness and negative feelings. Exercise also lowers cortisol levels in the blood, which helps reduce stress. Exercise is especially beneficial when done outdoors—walks in a nearby park have been shown to lift your mood. Being surrounded by greenery and natural surroundings has a relaxing effect and can help improve your mood.

3. Please smile!

A smile on your face not only has a positive effect on your mood, but also reduces the perceived effort during demanding activities. The effect is relatively small, but it can help you have a good day. Conversely, you can also influence your own mood—when you frown and adopt a more serious expression, you perceive the tasks you’ve completed as more exhausting.

Just feeling down, or is it depression?

Sometimes, however, the winter blues are more than just a “normal” seasonal low. An intense or prolonged low mood can be a medical concern. In such cases, it is referred to as depression or a depressive episode. Anyone who notices symptoms of depression occurring very frequently over a long period of time—or even outside of winter—should take care of themselves and consider seeking medical and/or psychotherapeutic treatment.

Symptoms of depression that require treatment may include, for example, a depressed mood over an extended period, listlessness and exhaustion, low self-confidence, difficulty concentrating, and disturbances in sleep and eating patterns.

It’s important to note that depression can vary in severity and manifest differently from person to person. A primary care physician, psychiatrist, neurologist, or psychotherapist can assess whether the specific criteria for depression are sufficiently met to make a diagnosis of depression. If you suspect that your winter blues may have been going on for some time, or if you notice some of the symptoms listed on the right in yourself, confide in your family doctor or a close friend or family member. A conversation with the counseling service at awo lifebalance or a telephone counseling hotline can also help you make sense of your situation. Rest assured, however, that depression can be effectively treated with psychotherapy or medication, such as antidepressants. Activities like exercise or joining a support group can also successfully complement treatment and help you successfully manage this episode.