How can I best fight the winter blues?

Every winter I find myself getting sad because of the weather. How can I fight this?

Cimberly R. Nesker
Cimberly R. Nesker
Registered Psychotherapist (3579)

Seasonal Affective Disorder (S.A.D.) is a term that reflects how many people are affected by the changing seasons, especially fall to winter.  Everyone suffers with some form of this (lessened activity levels, increased isolation, etc.) while some find that this time of year can put them into a deeper depression. If you have noticed that this happens frequently, there are some ways you can definitely help yourself going forward:

1. Attend therapy to learn strategies and tools to help you to manage your mood.  It's important to stay within the therapy until you feel you have mastered these tools. 

2. Push yourself to interact more with your social groups and other positive activities. It's easy to go out and spend the day outside in the summer months, when the temperature is warm and the sun shines for long periods of the day, but it seems harder to find fun ways to spend your time when the temperature drops and darkness comes on so quickly.  Perhaps winter time could become the time of year where you and your friends have weekly board game nights, complete with hot chocolate and a fire?

3. You may want to consider the purchase of a S.A.D. Light.  These are lights that expose you to additional ultra violet light to increase the vitamin D in our bodies, as well as the release of growth hormone (which releases when we wake up). There are mixed reviews of these products, however, and they can be expensive. 

The information above is intended as general information...  (more)The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide. If you are currently feeling suicidal or are in crisis, call 911 or proceed to your local emergency room.
Frank Theus
Frank Theus
MA, LPC, NCC, CSAT

Thank you for sharing. It seems like since the "winter blues" happens to you every year it may also be impacting your quality of life and possibly relationships. What you report sounds like you may be experiencing Seasonal Affective Disorder (SAD) and is quite common to many from about fall thru winter seasons; but, also can impact folks during the Spring and summer months.

The best care and treatment for SAD includes discussing it with your PCP (primary care physician), integrating light therapy (full-spectrum lighting) throughout home and workplace (where possible), psychotherapy, and possibly medications (e.g. Wellbutrin XL, Aplenzin).

Be sure to exercise good self-care and checkout the Mayo Clinic's website for SAD here: http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047.  

The information above is intended as general information...  (more)The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide.   If you are currently feeling suicidal or are in crisis, call 911 or proceed to your local emergency room.
Richie (Yerachmiel)  Donowitz
Richie (Yerachmiel) Donowitz
Experienced - Compassionate- Measurable Results

Light therapy is very helpful. You are not alone. The name for the condition is Seasonal Affective Disorder (SAD). You might want to see a therapist to assist you putting in place a behavioral program to help change the way you feel.

The information above is intended as general information...  (more)The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide. If you are currently feeling suicidal or are in crisis, call 911 or proceed to your local emergency room.
Sherry Katz, LCSW
Sherry Katz, LCSW
Couples and Family Therapist, LCSW

One theory is that instead of "fighting" your feelings, accept your sad feelings and work with them.   Feeling sad may open many doors to reflect and make peace with the source of your sadness.

Also, I believe fighting against the natural cycle of rest and hibernation may not even be possible to succeed.   Winter for most creatures is a time of withdrawal and slowdown.  Our bodies and moods are part of nature as well.  Fighting what is part of nature seems like a tiring fight which the person will lose.

Last point, there are the winter holidays to break up the dark and cold of winter.   Maybe you can invent some of your own winter celebrations so you'll have a few gatherings to look forward to hosting.

The information above is intended as general information...  (more)The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide. If you are currently feeling suicidal or are in crisis, call 911 or proceed to your local emergency room.
Kim Hollingdale
Kim Hollingdale
Mind-Body Approaches to Stress, Depression & Anxiety

Sometimes its quite literally the lack of sunshine that can affect our mood - in these cases it can be worth experimenting with a sun lamp, to boost your dose of vitamin D, when the sun isn't naturally out. Also consider, what is it that the change in weather, changes in your life? If for example, when its sunny you are an outdoorsy, active person and when the weather changes, you're whole activity level changes along with it, you could explore how to get some of that activity replicated indoors in the winter months.

Melissa Austin
Melissa Austin
Helping children and families become resilient

Change your total daily routine, different route, different lunch, different afternoon.  Sit outside for 10 minutes three times every day, use a therapy light during the day, aroma-therapy oils for stimulation, but....keep your routine bedtimes and wake up times......and exercise at least 3 times per week,  if after several weeks you are not feeling better....talk with your doctor.

The information above is intended as general information...  (more)The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide. If you are currently feeling suicidal or are in crisis, call 911 or proceed to your local emergency room.
Marquita Johnson
Marquita Johnson
LPC, MDiv, NCC, DCC

Seasonal depression can be difficult due to the weather being a primary trigger. Understanding that we have very little control over the weather, therefore we can focus on the things we can change. Exercising, meditation, guided imagery, and deep breathing can be beneficial to combat seasonal depression. It may help to join a support group and seek out therapy to assist you on this healing journey.

The information above is intended as general information...  (more)The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide. If you are currently feeling suicidal or are in crisis, call 911 or proceed to your local emergency room.
Lauren Ostrowski, MA, LPC, NCC, DCC, CCTP
Lauren Ostrowski, MA, LPC, NCC, DCC, CCTP
I tailor my therapeutic approach to each client's strengths and goals

There can be lots of different factors contributing to this. Here are some possible tips:

  • Consider if you know anything about what specifically is making you feel sad? If you're looking for activities because you cannot participate in what you like to do in the warmer months, consider finding some indoor winter activities
  • Connect with others. One idea is to join a group (such as a book club) that meets regularly. This could give you something to look forward to regardless of the colder weather.
  • Enjoy the sunshine from indoors. You may notice that sometimes looks are deceiving women is bright and sunny outside, but is also quite cold when you open the door. If you are staying inside for the day, consider allowing yourself to enjoy the sunlight without specifically considering that it is also cold.
  • Consider using a light box. Certain types of light boxes are designed to help with the "winter blues." You can find more information here: http://www.mayoclinic.org/tests-procedures/light-therapy/home/ovc-20197416
  • Recently, one of the nurse practitioners that I work with has been checking a lot of vitamin D and vitamin B12 levels and she says the lower levels of these vitamins can contribute to feelings of less motivation or energy than is desired.
  • Each of us has days when we are not thrilled about the weather and may be feeling sort of "bummed" or "down." If you find yourself having these days frequently or for several consecutive days in the above strategies are not helping, consider talking with a therapist about more specific strategies that may be of help to you. Also, because  if everything you would see is likely to live in your area, they would be familiar with the weather patterns where you are and may have some tips that they use for themselves or With other clients.
The information above is intended as general information...  (more)The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide. If you are currently feeling suicidal, as if you want to hurt or kill yourself or someone else, or are in crisis, call 800-273-8255 (24 hours a day, 7 days a week), call 911, or proceed to your local emergency room.
Darlene Viggiano
Darlene Viggiano
Let Your Inner Light Shine!
Whenever the weather is good, get as much sunlight as you...  (more)Whenever the weather is good, get as much sunlight as you can. When it's not, use special lighting in your home that mimics sunlight. Also, be sure you're getting enough vitamin D in your diet. The information above is intended as general information based on minimal information, and does not constitute health care advice. This information does not constitute communication with a counselor/therapist nor does it create a therapist-client relationship nor any of the privileges that relationship may provide. If you are currently feeling suicidal or are in crisis, call 911 or proceed to your local emergency room.

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