What Can You Do About The Winter Blues?
Winter in Canada can be… tough. Canadian’s know all too well that the winter season brings much less daylight and more grey skies, cold weather and snow. So. Much. Snow. You might also experience something commonly referred to as the ‘winter blues’. You’ve probably heard that term before, but what does it actually mean? Is one person’s blues the same as another’s? What causes the emotional and physical response to this phenomenon, and what can be done about it?
The team at Danielle Counselling wants to shed light on this yearly experience, giving you tools and information to better protect your mental health this winter. Our team of professional therapists can help guide you through more than just the winter blues, offering comprehensive therapy services for all of life's challenges.
Click here to schedule your first appointment with a member of our team
What Are The Winter Blues?
Do you ever just feel down; more tired than normal, less motivated to do things, or you’re not emotionally 100% and you’re not sure why? You wouldn’t consider yourself depressed, you just feel slightly off your game. Well, that is essentially what the winter blues are; a wave of low, sad feelings and persistent fatigue during the cold winter months.
People will often interchange the winter blues with Seasonal Affective Disorder, however, they are two unique and different conditions.
The Difference Between The Winter Blues and Seasonal Affective Disorder (SAD)
SAD is a seasonal condition; with winter bringing on waves of depression that can significantly impact your daily life and health. The professional team at Danielle Counselling can help determine if you are experiencing SAD or a bout of the winter blues and create a therapy plan designed to meet your needs!
Studies have estimated that approximately 15% of people in Canada experience the winter blues, while a smaller population of about 2-3% of people in Canada experience SAD.
What Does Research Say About Winter Blues?
While the symptoms and side effects of the winter blues may be emotional, physical and psychological; research on the subject tends to lean towards biological factors that initiate the onset of winter blues each year.
Disrupting Your Circadian Rhythm
The human brain and body are programmed to follow the cycle of the sun. Each night, as sunlight fades, a chemical reaction takes place in our brain that gradually begins increasing the production of the chemical Melatonin. This process affects you like a natural sedative, winding down the body, calming the mind, and preparing you for sleep. (adenosine is largely responsible for that drowsy feeling you experience, however, it is based on available sugars and energy; not tied to decreased sunlight)
Pair this natural mechanism with increasingly shorter days, with less sunlight and more time spent in the dark. You can begin to understand why people feel lethargic, sleep for longer periods of time, and don’t have the energy for social events or physical activity.
The final and increasingly important factor is; artificial light. Studies have shown that electronic devices like laptops, TVs, cellphones and tablets all emit light that can delay or disrupt sleep cycles and the production of melatonin. This is why they say not to look at your phone or watch TV when you’re trying to fall asleep. Forming good routines that avoid screen time before bed will allow you to get better, more sound sleep; and wake up feeling refreshed.
Serotonin & Your Mood
If Circadian rhythm is responsible for energy levels and alertness, serotonin is the centre of discussion for mood changes and emotional variance. Serotonin is another compound created and used in the brain, it is classified as a Neurotransmitter and is largely responsible for regulating your mood. Essentially bringing your mood back up when you’re down and bringing you down a bit when you’re up on high. The careful release and withholding of serotonin allow you to achieve your normal or typical mood.
Underproducing serotonin is most likely why people tend to crave carbohydrate-rich foods which cause serotonin levels to spike. That being said, science is still trying to understand the exact connection between reduced sunlight and a decrease in serotonin levels.
How Can You Overcome The Winter Blues?
Soak Up Sunlight
Make the most of the daylight. Take a micro-break in your day to go for a walk, even on cloudy days getting outside will make you feel better than not. If you have to be indoors, try to sit by a window, every bit counts!
2. Stay Active
Working out might be the last thing on your mind, but physical activity is incredible for you, you get a big dose of feel-good chemicals and it’s an excellent way to destress and boost your mood!
3. Stick To A Routine
Maybe you are tired yet can’t sleep. Maybe you are sleepy but keep yourself awake for entertainment. Maybe you are oversleeping and still tired. Whatever the sleep-related challenge, sticking to a routine of a regular bedtime and wake time creates predictability, training the body when it is time to wake and when it is time to rest. Set a healthy sleep schedule and stick to it the best you can!
4. Go Easy On Yourself
Being critical feeds the negative loop of the winter blues to keep going. Understand that it’s not just you - millions of other people feel the same, are thinking the same, and doing the same things as you. Remind yourself that by its very nature, winter blues is seasonal, and spring is coming!
Coping With Emotional Side Effects
Therapy and/or counselling remains one of the best ways to address and process emotions in healthy and constructive ways. Sometimes we all just need to vent and speak with someone about how we’re feeling. Being able to connect with another person, sharing thoughts and experiences, can be liberating and allow you to hit the emotional reset button. As we said, winter is tough for millions of Canadians; that doesn’t mean you have to endure the cold winter months on your own. Take the steps you need to care for your mental health and make winter more enjoyable!
Therapy and Counseling Services Available in Oshawa, Ontario
If you or a loved one are going through challenging times, the team at Danielle Counselling is here to provide support and guidance when you need us. We encourage community members not to wait to seek help; the sooner a concern is addressed, the better the outcome. Take the first step towards better mental health and a happier, healthier outlook on life!
Call our office at (289) 512-0270 or click here to book an appointment online today!
