Many people may feel the beginnings of the "winter blues" as the days grow shorter and earlier bedtimes and darker mornings become the norm. This may be even more impactful this year, as this new year comes on the heels of the most active summer and fall in three years, following pandemic-related social restrictions.
The World Health Organization has reported an estimated 25 percent increase in experiences of anxiety and depression worldwide since the COVID-19 pandemic. About 1-in-5 Americans struggle with mental illness. As many know, mental health is a more urgent issue now than ever. So, how can people best mitigate stress and anxiety and prepare for a long winter, in terms of mental health? Positive coping skills can help. Those of us who work in the mental health field have several tips that we commonly provide for those who may struggle:
- Take your feelings as information about what matters most. Rather than viewing uncomfortable feelings as negative, we can view them with curiosity. "Difficult emotions have value," Dr. Tracy Dennis-Tiwary, psychologist and the director of the Emotion Regulation Lab at Hunter College, recently told the New York Times. "It’s information about what we really value and want in our life and we can use it to help define our priorities. Try to dig into what, exactly, you’re saddest about losing … and see if you can make more time for that in the future."
- Know that Seasonal Affective Disorder is more than the "winter blues." While the winter blues are common, mild and typically resolve as the days get lighter, Seasonal Affective Disorder (SAD) is a form of clinical depression connected to seasonal patterns. More common in northern latitudes, the disorder can cause low moods and lead to people having trouble accomplishing daily tasks or even having suicidal thoughts.
- Let the light in. Both the winter blues and Seasonal Affective Disorder can be connected to a decrease in natural light during the winter. Opening your curtains or window shades to let in more sunlight, spending daily time outdoors or planning a midwinter vacation can help. You may also want to ask your primary care doctor about light therapy or Vitamin D.
- Move your body! Exercise can naturally counteract stress and often decreases anxiety or depression symptoms. Your nervous system produces chemicals such as endorphins, dopamine, adrenaline and endocannabinoids during cardiovascular activity, leading to positive or euphoric feelings and even sometimes pain relief. Do what works. Having fun and choosing something accessible is key. If the gym is too expensive or unrealistic, find an alternative. Even dancing to favorite music indoors can be an easy way to get the natural benefits of exercise during the deep winter.
- Remember that you’re not alone. If you are feeling anxious, stressed or sad, ask for help. Many other people have experienced similar symptoms and have found relief. Talk to your primary care provider or mental healthcare provider if you feel lost. You don’t have to navigate seasonal mood changes alone.
is a mental health counselor, health writer, wellness educator and founder of Belladonna Wellness. Barber also is the Director of Behavioral Health at MyRosalie.com, a nationally recognized administrator of behavioral health programs for labor unions and professional associations.
If you are struggling with depressive or suicidal thoughts, call the National Suicide Prevention Lifeline by dialing 988 or text HOME to 741741 to connect to a Crisis Text Line Crisis Counselor. If you or a loved one is in imminent danger, dial 911. Help is available 24/7.
