Kicking the Winter Blues
With repeated reports of winter storms enveloping much of the country, shorter days, and less than ideal conditions to get outside and stay active, winter blues often kick in at this time of year. But there are strategies that can help. We asked Happier Living’s psychologists Lizette Kinder and Jeff Simmons to share their recommendations.
“Winter can be tough, but I find it’s also a season to embrace little habits that make a big difference in feeling balanced and energized,” says Dr. Kinder.
Starting the day with light is a big one for her. “I like to open the blinds as soon as I get up to let in whatever sunlight is available, even on cloudy days,” she says. “If natural light is limited, using a light therapy lamp can also really help brighten the mornings.”
Movement is another way to keep going during the colder months. “On days when it’s not too cold, bundling up for a quick walk outside clears my head and gives my mood a boost,” she says. If getting outside isn’t realistic, there are other options. “Even simple activities like stretching or playing upbeat music and moving around can make a big difference in lifting my spirits.”
Cozy rituals are another favorite, says Dr. Kinder. For example, lighting candles, making a warm drink, or curling up with a good book, can all help to create a sense of comfort and calm during the longer, darker evenings. “Incorporating these rituals can also help serve as a gentle reminder of the importance of slowing down and recharging,” she says.
It’s easy to turn inward during the winter months, but connection is key, says Dr. Kinder. “I make an effort to reach out to friends or family, even if it’s just a quick phone call or text. It’s easy to feel isolated during winter, so staying in touch can help with feeling grounded and supported.”
Sometimes, easy is best. “Focusing on simple ways to take care of myself like eating warm, hearty meals like soup or prioritizing sleep can keep me feeling my best, even when the season feels a bit gloomy.”
Dr. Simmons likes to remind his clients to take some time to play and be creative and do things they enjoy. Activities such as painting, doing puzzles, playing/listening to music, and playing games with others can have a positive effect on one’s mood, he says.
Don’t forget about diet during the winter months when fresh fruit and vegetables are harder to come by, says Dr. Simmons. It is important to maintain a healthy, balanced diet that includes fruits, vegetables, and appropriate amounts of protein, carbohydrates, and fats. Winter can be a great time to meet with a nutritionist to make sure you are getting everything you need.
If you need help implementing any of the above strategies or would just like to talk to someone, select "Get Started" at the top of our website to make an appointment with one of our clinicians.
