How to Treat the Winter Blues

In the Midwest, we often pride ourselves on making it through extreme winters, even if it’s painful.

Six inches of snow and 45 mph winds? We just grin and bear it — and maybe put on another pair of wool socks.

During winter, more people report feeling depressed and tired. It's not something you have to live with. “There are things you can do to help,” said Larry Ling, CSW-PIP, Clinical Therapist with Avera Behavioral Health.

Whether it’s the winter blues or seasonal affective disorder (SAD), there are ways to manage your symptoms. It can be as simple as joining a gym for the dual benefits of exercising and socializing.

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is characterized by the onset of depression during the winter months, when there is less natural sunlight. The depression generally lifts during spring and summer, according to the National Institute of Mental Health. Symptoms can include depression and anxiety, weight gain, extreme fatigue, loss of interest, and thoughts of suicide. 

SAD affects about half a million people every winter between September and April, according to Mental Health America.

Ling, a California guy who now lives in South Dakota, said the weather was a major change. "I decided I’m not going to be that person who sits in the house all winter and gets miserable,” he said.

Instead, you might find Ling at a basketball or hockey game. Activities like these will give you social interaction — and get you out of house.

Four Ways to Manage Seasonal Blues

Ling suggests these strategies for seasonal blues, even when you don't feel like getting moving.

1. Exercise. Exercise and sunshine are the best antidotes to the winter blues. It’s not only the endorphins and physical benefits you’ll get from it, but the social aspect too. Even if you’re not exercising outside, you’ll still gain benefits. “Exercise is a major anti-depressant for some people,” Ling said.
2. Seek out social activities. It’s easy to become isolated during the winter, but look for ways to get face-to-face social interaction, which will help improve your mood. Remember that social media isn’t a substitute for the real thing. Meet up with friends and go to the movies, a sporting event or the mall — anything in-person counts.
3. Go outside. Get any sunlight that you can during the day. Bundle up and go for a quick walk over your lunch break. Or, if you’re feeling more adventurous, try outdoor winter activities like cross-country skiing.
4. Get a light therapy lamp. You can also use a therapy lamp for 20 to 25 minutes a day to simulate UV light from the sun.

Get Help for Serious Symptoms of Depression

Your symptoms might vary from feeling a little out of sorts to symptoms of serious depression and loss of interest in things you once enjoyed. Be sure to talk with your provider about any serious symptoms or find a nearby behavioral health provider to discuss treatment.