Note: This article, by Dr. Sandra Wartski, Psy.D, was originally published in Psychology Today.
There are ways to manage the lower mood caused by wintertime sadness.
Key points:
Darker days, colder temperatures, and decreased socialization can lead to some people experiencing winter blues each year. Unlike seasonal affective disorder (SAD), which is generally more severe and life-interfering, the experience of winter blues is generally milder but still quite impactful. During the wintertime months, individuals may notice themselves feeling more apathetic, tired, low, or downtrodden.
The low-level melancholy feeling can be hard to shake, but some interventions can help while we wait for the warmer days of springtime to arrive. Several metaphors can assist in visualizing some options for consideration.
Make Modifications: Walking on Tough Terrain
When walking on a forest path, there may be sections of the trail that are smooth and steady; however, there are also likely to be other segments that have more protruding roots, rocks, or muddy potholes. While traversing the flatter portions, we may walk more briskly, be able to take in the scenery more, or more easily multitask by grabbing a snack or a water bottle from our backpack.
But when the terrain is a bit more treacherous, we likely find ourselves having to slow down, pay more attention to our footing, reach for a limb or a buddy to steady ourselves, maybe use a walking stick for better balance, take more breaks, and forget about multitasking. We wouldn’t consider ourselves foolish for putting those sorts of interventions in place to manage the tripping-hazard section of the path. Similarly, with winter blues, the territory is more challenging, so modifications are warranted.
Can you be gentle with yourself to allow slower, more mindful movement through usual life routines? Could you figure out what you need more of to assist in more balance? What can you let go of temporarily while managing this tougher time? How can you still make space for regular self-care routines of eating and sleeping, even if this requires more focused attention than it normally does for you at other times of the year?
Take Note and Get Out Anyway: The Rain and an Umbrella
We may have had other plans for how we were going to spend the first few weeks of the new year or had hoped the gloomy days of last year would not emerge again. We can be irritated by the turn of events, but two foundational facts are firm: Even if we didn’t cause our low mood, we are still responsible for figuring out how to proceed.
Letting go of blame can help. Just as we didn’t cause a rainstorm to arise, we didn’t cause the winter blues to surface. Some humans have nervous systems that are particularly sensitive to light, temperature, activity, and social engagement.
It may be frustrating and discouraging that the rain (or low mood) has returned, but this is no one’s fault. Deciding to carry and use an umbrella as needed is like someone knowing they have to implement some extra skills to manage their blues, even when it feels unfair or overwhelming.
Coping, despite not causing the downturn, is critical, and getting outside has been found to be a vital intervention for mood management. Finding a way to get outdoors even briefly, engaging in some physical activity with fresh air, and stepping away from screen time are all highly valuable interventions, especially during difficult down days.
The energy needed to get out of the house to run an overdue errand, to take our hot cocoa outside on a sunny day, to seek out something colorful in nature, or to figure out a social activity in which to engage briefly is like popping up an umbrella on a stormy day. These activities may not shift the external weather, but they provide a little bit of protection from the elements to improve the internal weather by just a few degrees. The aim is to improve the current situation just a little bit.
Seek Connection for Protection: Wanna Draft?
When cyclists ride in a group, drafting is the term to indicate a method of rotating whereby bikers take turns riding up front for a bit (called pulling) before peeling off to the back of the line to tuck in closely behind another rider. Some rides might have all of the riders in the group rotating, yet other rides include only a small subset of the riders pulling at the head of the line. By drafting like this, another rider is making maximum use of another’s slipstream, reducing wind resistance and lessening the energy expenditure required to ride at the same speed.
During difficult times in our lives, “psychological drafting” might look like letting family members help in substantial ways, telling friends about assistance that would be appreciated, or seeking out additional helpful supports. The process of drafting or leaning on others is often quite difficult, especially when isolation might feel potentially easier. Many highly functional, smart, conscientious individuals are not accustomed to letting others help them in meaningful ways. There is often a misaligned belief that one should do it alone.
Yet, drafting in some form or another is a part of most individuals’ journey of life, as the road is sometimes rocky and arduous. Allowing the energy, experience, and enthusiasm of others to serve as a form of “wind resistance” can be protective and life-altering.
Self-Validate: The Invisible Pain of a Toothache
Coping with sadness of any sort can be like a toothache. We are acutely aware of the throbbing discomfort, but others cannot see the achy, sensitive spots. We may describe it to them, but our subjective experience of the hurt is sometimes difficult to describe.
Sometimes, we simply don’t have the energy or desire to communicate coherently. We may smile weakly at socially appropriate times, yet we know that true, genuine joy is currently hindered by internal soreness.
Different pains require different treatments. A toothache caused by a cavity might require a filling, but gum pain due to an injury might simply require time for healing. Sometimes, winter blues might be helped with some targeted therapeutic treatment, especially if daily functioning is beginning to be significantly affected; other times, compassionate patience is primary. But no matter the steps or speed of intervention, self-validation is always deserved.