Category: SAD

One kind word can warm three winter months.

Japanese proverb

Winter can be a difficult time for many people. The darkness and cold of the season can affect people’s mood and energy levels, leading to feelings of loneliness and isolation. This phenomenon is known as the “winter blues” and can have a profound impact on someone’s life if not addressed. How can we survive the winter blues?

When people feel isolated, they may become overwhelmed by the loneliness and feel hopeless. This can lead to a range of negative emotions, such as depression, anxiety, fear, and anger. It is important to recognize that these feelings are not permanent and can be managed with the right strategies that will help you survive solitude when it is not beneficial.

What is the winter blues?

The winter blues are a type of seasonal depression that affects many people during the colder months. It usually begins in the fall and continues through the winter. It is a combination of physical, emotional, and behavioral shifts, brought on by changes in daylight and temperature. 

The most common symptoms of the winter blues include feeling more tired than usual, loss of motivation and energy, difficulty concentrating, and feeling down or irritable. In some cases, the winter blues can lead to more serious conditions such as depression and seasonal affective disorder (SAD). (More about SAD in the Mayo Clinic video at the end of this post.) While it’s normal to feel a bit down or off during the colder months, if you’re feeling persistently low or anxious, it’s important to talk to a doctor or mental health professional.

Reasons for feeling lonely and isolated during the colder months

The winter months can be a challenging time for many of us. With shorter days, colder temperatures, and limited activities, it’s easy to feel disconnected and alienated. We may have had less opportunities to socialize with friends and family due to the pandemic and this can impact our social structure in the long term. Even if you live with family or roommates, it’s possible to feel isolated due to lack of meaningful connection.

In addition, the winter blues can make it difficult to concentrate on tasks and be productive. This can lead to boredom, frustration and low self-esteem. Which can further exacerbate the winter blues. People who are lonely or isolated may also be more likely to engage in unhealthy behaviors, such as substance abuse, overeating, and not getting enough sleep. Research has shown that loneliness can have negative impacts on physical and mental health, including increasing the risk of depression, anxiety, and other mental health issues. These feelings can be difficult to grapple with, but it is possible to manage them with the right coping strategies.

How to survive the winter blues

The first step in beating the winter blues is to recognize that it’s normal to feel a bit down during the colder months. Identify the underlying causes of your symptoms and take steps to address them. This may include making lifestyle changes such as getting more exercise, eating a healthy diet, and getting enough sleep. Additionally, spending time outdoors in natural light can help to boost your mood and energy levels. If it’s too cold outside for you find ways to stay active indoors, such as taking a yoga class or doing an online workout.

Taking care of your mental wellness is just as essential as physical health. There are various approaches that can be beneficial, such as self-care, mindfulness, connecting with people, physical activity, enjoying hobbies, and engaging in creative pursuits.

Practice good self-care

It’s essential to prioritize yourself and your wellbeing when tackling loneliness and seclusion. This includes nourishing your body with nutritious food, getting adequate rest and exercise, and taking some moments for yourself. Mindfulness practices like meditation, deep breathing, and connecting with nature can be exceptionally helpful in reaching that state of ease. Avoid negative coping behaviors, such as overuse of alcohol, overspending, or excess screen time, which can increase depression and deepen the winter blues.

Stay in the Present Moment

Paying attention to the present is a skill that can be developed through mindfulness. It involves being aware of your thoughts and emotions without judgement and allowing yourself the space to experience and accept them. Mindfulness can assist in keeping a connection with oneself, even when feeling lonely or removed from others. Thoughts about what may happen in the future are not real. And the past is gone forever.

Reach out to People

Maintaining relationships is key to overcoming loneliness and separation. Though it may be hard to see people in person during cold weather, there are still a lot of options to stay in contact. Setting up virtual gatherings, video conferencing, and online forums are all excellent methods to remain connected with others. In addition to forming meaningful relationships, it’s important to make sure you’re having fun. Try to avoid toxic or negative folks. They will pull you down if they can.

Keep Moving

Staying physically active is a very effective way to cope with loneliness and isolation. Increasing your heart rate for 20 minutes three times per week can boost endorphins and combat low mood.  Plus, it can help minimize stress and worry, and bring about a general sense of wellbeing. What’s more, doing regular exercise can help boost your physical energy levels. Even if it’s cold, make an effort to get out and get some fresh air. Stay active! Walking, running or even dancing is extremely beneficial.

Explore Your Creative Side

Engaging in creative activities can be an effective way to cope with loneliness and isolation and give yourself a sense of accomplishment. Developing and sharing your unique ideas through writing, art, music or any passion you have can be a great way to express yourself. And a very powerful way to stay connected to your inner self and you own truth.

Dealing with feelings of loneliness and depression

If you’re feeling lonely or depressed during the winter months, it’s important to take care of yourself and seek support. Reach out to friends and family and let them know how you’re feeling. You may find that they’re able to provide a listening ear and offer words of encouragement. If your feelings of loneliness and depression persist, it is important to seek professional help. A therapist or counselor can help you to identify the underlying causes of your symptoms and help you develop strategies to cope with them. 

Healthy ways to boost your mood and energy levels

One of the best ways to boost your mood and energy levels is to get enough sleep. Aim for at least 8 hours of sleep each night, avoid napping during the day and stick to a regular sleep schedule. Do whatever you need to do to take care of yourself to beat the winter blues. Here are some tips for staying positive and energized during the colder months:

Increase Your Vitamin D Levels

Avoid fatigue, muscle weakness and pain in winter by boosting your Vitamin D levels with both vitamin D and Omega 3 fatty acid supplements. Even if the weather is chilly, make sure to spend some time outdoors every day to get some natural light on your face. Additionally, if possible, consider buying a sun lamp and sitting in the light for a minimum of half an hour daily. These lamps are compact, so you can easily keep one at your desk. Or try a Dawn Simulator. More about these options in the Mayo Clinic video at the end of the post.

Eat Well

Eating healthy is not only about what you eat but also when and where you eat. It can make all the difference in how you feel. You can start by eating a variety of foods, making sure to include fruits, vegetables, whole grains, lean proteins and healthy fats in your diet. This helps to provide essential nutrients, vitamins and minerals to keep your body functioning optimally. Eating healthy does not mean you have to give up all of your favorite treats, but rather to enjoy them in moderation.

Practice Gratitude

Cognitive behavioral therapy suggests that our emotions and behaviors are preceded by our thoughts, so strive to maintain a constructive mindset. Writing down what you are grateful for in a journal is one way to do this, as well as retraining your brain to discern the positive aspects of any given situation and sharing them with others. Keep thought journals to restructure negative thinking to more positive and adaptive ways of thinking. Make being thankful a habit. 

Structure Your Day

It is essential to create a structure for your day and incorporate both self-care and social support into your routine. Good time management is one of the most important things to remember to avoid being overwhelmed by the winter blues. Set yourself some realistic goals for the day, and break them down into manageable tasks and a time frame in which to complete them. This will help you to stay on track and maintain a sense of productivity.

Plan A Sunny Getaway

Not only can the sunshine lift your spirits, but the break from routine will also give you a much-needed boost to your overall wellbeing. If your time and finances permit, schedule a getaway to some place warm and sunny between January and April. There are countless mental and physical health benefits when looking forward to a vacation and taking time off from work. This is especially important as many of us are dealing with overwork and burnout these days. Whether you choose to relax on a beach, explore a new city or take part in some fun activities, you’ll come back feeling refreshed and energized. More than ready to take on the rest of the winter season.

Nurture Your Mental Wellbeing

Looking after your mental health is important, especially with the winter blues setting in. Talk to a counselor or therapist if you think it could help. Investing in yourself and your mental health can improve your mood and enhance greater self-confidence. Furthermore, ask your doctor to check your vitamin D and thyroid levels, as these can have an effect on depression, and consider if an antidepressant could be beneficial.

Key Takeaways: Survive the winter blues with the right attitude and perspective

Winter can be a tough time for a lot of folks, but it is possible to beat the winter blues. By taking steps to address the underlying causes of your symptoms, engaging in activities that bring you joy, and connecting with others, you can learn to embrace winter.  Use positive self-talk to encourage yourself along the way. 

No matter how hard it may be, remember that you are never alone. There are always people who care, and there are always strategies to help you overcome the depression associated with winter. With the right strategies and support, you can beat the winter blues and survive solitude. 

Happiness can be found, even in the darkest of times, if one only remembers to turn on the light.

Harry Potter and the Prisoner of Azkaban

Resources for surviving the winter blues:

National Alliance on Mental Illness 

Mayo Clinic: Seasonal affective disorder 

Before you go

Is it possible to have too much time alone? The pandemic has taught us that enforced solitude can have an adverse impact on our mental health. Similarly, solitude as a form of punishment can be challenging to manage. We will explore these topics and more in upcoming posts. Be sure not to miss any of Solitude Reflections and join our email list! Don’t forget to add us to your contacts so we don’t end up in your spam folder.

Until next time, stay well out there and enjoy your time alone! With love, Gael

PS. You will find some new mindfulness and relaxation exercises on the Breathe page. Including Tina Turner’s “Beyond” video.

Share your comments by clicking on ‘Comments’ at the head of the post.  We would all love to hear your thoughts.

Written on the Shoshone-Bannock Ancestral Lands in Eastern Idaho

Header Image by Cindy Lever from Pixabay