By: Gibran Rodriguez, M.A.
We’re almost halfway through winter, and with the frosty, cooler air and the glistening snow, some people may be surprised when the infamous “winter blues” are suddenly knocking on their door. Indeed, many of you may agree that this season poses a dialectical experience: While people are out and about attending jolly holiday celebrations with family and friends, emotional difficulties are also reported frequently across age groups, genders, and specific populations.
Indeed, it is no news that the wintertime can pose challenges to our mental health – the colder temperatures and reduced amount of sunlight can leave us feeling sluggish or demotivated, and in some cases, it can even decrease our mood. Seasonal depression or seasonal affective disorder (SAD) is said to be present in 0.5 to 3 per cent of the general population. Even without a formal diagnosis of SAD, a lower mood can represent an obstacle in achieving our goals or living our lives to the fullest. If you notice that your spirits have plunged after this holiday season, try to remind yourself that you can survive the SNOWSTORM through the use of DBT strategies:
- Stick to your schedule. Wintertime means fewer hours of sunlight. Encourage yourself to start your day early when possible and stick to a program that balances productivity with self-care and leisure. Also, research suggests that low to moderate-intensity exercise can do wonders for your mood, so try to squeeze in a workout every other day.
- Navigate the outdoors. Venture outside in natural daylight as much as possible, particularly at midday if the day is especially sunny. If you’re bound to stay one bright day indoors, try to sit next to a window and choose colours in your room that will reflect the light. Constant exposure to natural light can help improve your mood significantly!
- Organize your space. When we spend most of our time at home hiding from the cold, our living space can become a tad bit untidy. Doing some cleaning and organizing around your place will potentially give you a boost in energy and make you feel quite effective!
- Warm yourself up! It may appear quite obvious but keeping warm has been shown to reduce mood-related issues. Choose hot drinks and food, and wear warm clothing for this purpose! Try to keep the temperature at home between 18C and 21C where possible.
- Strive for a balanced diet. We know that diet is essential in supporting our emotional well-being. If you’re craving lots of carbohydrates like bread, pasta or potatoes, remember to add fresh fruit, vegetables, and whole grains or legumes to your diet!
- Try some artificial light. Some individuals report positive benefits from a couple of hours of light therapy per day when struggling with seasonal depression. You can get a lightbox or a dawn simulator connected to your alarm clock/bedside light to give this a shot!
- Open up to new hobbies. Continue enhancing your mastery by taking up new hobbies or exploring your interests. In addition to making you feel competent and skilful, it’ll help you pass the time and concentrate on learning (which can contribute to combating rumination, a common cognitive symptom when depression arises).
- Reach out to your loved ones. Keep in touch with your loved ones regularly. Show vulnerability and share with them how you’re coping with the winter blues. Although when we’re feeling depressed the urge to isolate can be intense, this is the right time to act opposite and actively seek interpersonal contact.
- Medications and/or supplements can help. Sometimes taking vitamin D supplementation or antidepressants can also be an excellent resource to cope with seasonal affective disorder. Speak to your doctor to discuss your options.
Image: CBC