Why You're Sadder During Cold Months, and What to Do About It

"Feeling less energized and motivated during colder months of the year isn’t unusual. Compared to warmer months, you’re likely spending less time outside, getting less exposure to sunlight, and therefore producing less Vitamin D, which has been associated with an increased risk of mood and other mental health difficulties. Chances are, you’re also less physically active (another potential gut punch to your mental health). Since you and your friends aren't as apt to make plans given the weather, you may also be less social than you typically are in the spring and summer. This can drag your mood down even further. Plus, the earlier it gets dark, the more of your waking hours you risk feeling fatigued.

For some people—an estimated 1.4 to 9.7 percent of Americans, depending on their geographic location—the low mood, low energy, and loss of interest in activities once enjoyed during winter months become so severe that they struggle to function at work, in relationships, or with basic activities of daily living (think: eating, showering, cooking, commuting, and cleaning). These individuals meet the criteria for Seasonal Affective Disorder (S.A.D.). People who struggle with mood disorders, women, and those who do shift work are at higher risk of S.A.D. Older research suggests that people residing in more Northern latitudes are also at higher risk.

Here are some tips to maintain your well-being no matter how unpleasant the weather may be:

Create a Home Exercise Routine

If it’s accessible to you, develop a home workout routine that raises your heart rate for at least 10 minutes most days of the week. This period of time has been found across several studies to confer mood-improving effects.

Invest in a Light Box

One of the standard treatments for S.A.D. is exposure to bright light shortly after waking. Many therapeutic light boxes used for this purpose are available online without a prescription.

Make More Plans Than You Want To

Scheduling regular social activities is an absolute must during colder months.

Go Greener

Though the trees outside may be bare, that doesn’t mean your home or office has to follow suit. Proximity to plants has been found across many studies to help us relax, reduce stress, promote healing, improve our moods and also give our immune systems an extra boost (which is helpful for winter colds and flu).

The Takeaway

These are some helpful ways to mitigate the negative impacts of cold, dark seasons on our mood and mental health. They're not, however, a cure-all. If you find yourself significantly struggling to feel okay as fall turns to winter, reach out to a mental health professional for support and guidance. In some cases, medications may be recommended and in others, targeted psychotherapies such as CBT-SAD may be best."

*The winter months for a lot of us can be brutal! When the cold comes and the sun gets farther away from the earth, our vitamin D levels drop and our mental health can be affected. I personally struggle with S.A.D. sometimes and I've found that vitamins can be really helpful! I will sometimes use my light box too! Always remember, if you feel you are struggling more than you can handle, reach out to a professional! It's always better to get help than to struggle <3 Do you struggle with your mental health in the winter? What ways help you get through it?*

#SeasonalAffectiveDisorder #SAD #Winter

Please find the full article at Psychology Today.