If your mood seems to drop with the temperature, you’re not alone. Many people report changes in mood, energy, sleep, and appetite as the seasons shift. For some, this is most pronounced in fall and winter. One in ten adults in the U.S. deal with some level of the winter blahs, including a type of clinical depression known as seasonal affective disorder or SAD.
Science has followed this phenomenon for some time, and it’s well-established that seasonal mood swings are due at least in part to reduced sun exposure during colder months. A recent study out of Brigham Young University cast a new and surprising light on this theory, finding that, when it comes to mental and emotional health, the amount of time between sunrise and sunset may have a greater impact than weather and limited light exposure.
The study analyzed weather variables and mental health treatment outcomes for a defined clinical population. By correlating detailed meteorological data and emotional health data over a period of several months, it found that rainy or cloudy periods didn’t increase distress symptoms in patients as one might think. The actual amount of sunshine in the day, the temperature and the weather and air quality showed little correlation to mood. Instead, the only consistent indicator of increased emotional distress was the amount of time between sunrise and sunset with stress indicators being higher on shorter days.
Whatever might cause them, the winter blues can be rough on health and resilience, leading to lower energy and mood, and even the dreaded winter munchies.
Here are some strategies you might try to raise your spirits during shorter days:
- Take a stroll outside – Being out in nature, or bringing some nature inside, has some significant mental and physical health benefits as we’ve explored here. Getting out into the sun for a brief period can also give you a much-needed boost of vitamin D. Vitamin D deficiency has been shown to affect moods negatively and even cause an increase in headaches during winter months.
- Burn some calories – Exercise is a well-established way to combat the blues. Unfortunately, people burn, on average, 10% fewer calories during the winter months when they need the mood-boost the most. Try some easy ways to move your body more during winter months. Take the stairs at work, or schedule a brisk walk outside during lunch to get an exercise and an outdoor boost all at once.
- Get some rest – Some experts theorize that our stress levels go up in winter because, traditionally, the longer nights encouraged our ancestors to rest and recharge. But, in our modern world, natural days may get shorter in winter, but work days don’t. You can combat this trend by getting adequate rest. Make a sleep schedule that gives you at least 7 – 8 hours of sleep each night, and consider turning in and rising earlier to take advantage of available daylight.
- Liven up your plate – Put some fresh fruit and veggies on your plate to bring a little summer to your winter table. Compared with people who eat few fruits and vegetables, those who get plenty of fresh produce are less likely to experience depression or anxiety.
- Brighten up your surroundings – You may not be able to change the weather, but you can change your environment. At home, consider painting walls a brighter color. At work, try stocking your desk with colorful office supplies or hanging bright, uplifting artwork (if allowed). Even changing your computer background to a warm, sunny natural image can help brighten up your space.
If you’re feeling a little low this winter, practice one or more of these simple tips to help improve your mood and brighten your outlook. If feelings persist, consider calling Concern (800.344.4222) for additional support.
