Feel a dip in your mood once the days turn shorter and colder? You’re not alone. Winter can be tough on our mood, but the good news is, there are plenty of ways to stay upbeat and energized during the holiday season.
In this article, we’ll explore common wintertime mood shifts and how they differ from more serious conditions. We’ll also share practical steps you can take to keep your spirits high - no matter how dark it gets outside.
What Are the Winter Blues?
The “winter blues” is a popular term for mild, temporary mood changes that often roll in when the days get shorter and the temperatures drop. Unlike Seasonal Affective Disorder (SAD), a more severe medical condition, the winter blues generally don’t interfere much with your daily routine or mental well-being.
Instead, you might simply feel a bit gloomier, sluggish, or less motivated than usual.
What Causes the Winter Blues?
Much of the winter blues disorder can be traced back to how our bodies react to the shorter, darker days of the season.
Less Sunlight, Lower Serotonin
Sunlight directly affects the production of serotonin, a key hormone for mood stability. When daylight hours shrink, so can serotonin levels. This can leave you feeling more sluggish and irritable.
Disrupted Circadian Rhythms
Our internal clocks rely on light cues to regulate sleep and wake cycles. When days grow darker faster, these rhythms can slip out of sync, contributing to fatigue and difficulty concentrating.
Hormonal Changes
Reduced light exposure can also increase your body’s production of melatonin, a hormone that helps you sleep. While you need it for rest, too much melatonin can amplify the feeling that you just can’t fully ‘wake up’ during the day.
Impacts of Isolation
Colder weather often means we can spend more time indoors and less time engaging in outdoor and social activities. Over time, this can lead to feelings of loneliness or mild depression, two classic signs of the winter blues.
What are the Symptoms of Winter Blues?
While the winter blues don’t usually halt your day-to-day life, you may notice subtle shifts in how you feel and function. Common symptoms include:
- Feeling more tired or sluggish
- Mild sadness or irritability
- Difficulty concentrating
- Changes in sleep or appetite
These changes tend to be milder and more temporary than those seen with Seasonal Affective Disorder (SAD).
What is the Difference Between Winter Blues and Seasonal Affective Disorder?
Although the winter blues and SAD symptoms may look alike at first, they’re quite different in how severe they are.
SAD is a clinical form of depression that is also linked to seasonal light changes. But, people with SAD often experience more intense symptoms like:
- Severe hopelessness
- Significant changes in sleep patterns or appetite
- A noticeable drop in their ability to function day-to-day
If you find yourself feeling persistently low, having trouble keeping up with work or personal obligations, or losing interest in activities you normally enjoy, it’s important to seek professional help to determine if SAD is the reason why.
How to Beat the Winter Blues
Even though winter’s darker days can take a toll on your mood, there are plenty of strategies to keep your spirits high until spring rolls around.
From simple lifestyle changes to dedicated self-care routines, these tips can help you shake off the seasonal pattern of winter blues. Who knows, you may even learn to love the season.
Lifestyle Tips
Prioritize outdoor time: Bundle up and take a brisk walk during daylight hours, even if it’s cloudy. Natural light, even if it’s indirect, can help stabilize your mood. HigherDOSE’s Red Light Hat offers a cozy way to combine warmth with the benefits of red light therapy.
As it delivers red and near-infrared wavelengths, the hat helps improve circulation, boost cellular energy, and support mood and focus. It’s an easy way to stay comfortable while enjoying the rejuvenating effects of red light therapy and being outdoors.
Let the sunshine In: Open blinds and curtains first thing in the morning, and keep your living space bright. Natural light can help rebalance your sleep-wake cycle.
Stay connected: Resist the urge to hibernate by scheduling coffee dates, video chats, or group workouts. Consistent social contact helps keep winter blues and SAD symptoms at bay.
Diet and Nutrition
Load up on mood boosters: Foods high in Omega-3s (like salmon and walnuts) and Vitamin D (like fortified dairy or eggs) can support emotional well-being.Embrace antioxidants: Colorful fruits and veggies (berries, spinach, peppers) are loaded with antioxidants that help protect your energy levels and mood.
Beware sugar spikes: While sweet treats may be tempting when it’s cold out, they often lead to a crash later. Opt for whole grains and complex carbs to keep your energy steady all winter long.
Light Therapy
Mimic natural sunlight: A bright light therapy lamp, ideally around 10,000 lux, can help stabilize mood-related hormones by simulating daylight. Look for lamps labeled UV-free to minimize any potential skin or eye risks.
Red light therapy: Red light therapy is your ultimate tool for beating the winter blues, especially during those months when sunlight feels out of reach. Reduced exposure to light can lower serotonin levels and throw off your circadian rhythm, leading to symptoms of seasonal affective disorder (SAD).
Harnessing red and near-infrared wavelengths, red light therapy dives deep into your skin to boost cellular energy (via ATP) and improve blood flow. The result? Better mood, deeper sleep, and less fatigue. Unlike traditional SAD light therapy, it’s gentle on the eyes and offers bonus perks like glowing skin and reduced inflammation. With the HigherDOSE’s FDA-Cleared Red Light Face Mask, you can soak in all these benefits from home, effortlessly integrating balance and energy into your daily routine.
Exercise and Staying Active
Boost mood and energy: Physical activity helps the release of endorphins, which help fight the sluggishness that creeps in on dark winter days. Even short workouts can spark a noticeable lift in your overall mood.
Winter-friendly routines: If icy sidewalks or freezing temps keep you inside, try yoga, indoor cycling, or a cardio workout. On dry days, a brisk walk can still offer fresh air and some natural light, which are sure to uplift you.
Mindfulness and Relaxation
Try different meditation styles: Taking even five minutes a day to sit quietly and focus on your breathing can settle anxious thoughts and ease wintertime stress. If you’re feeling stuck, exploring meditation techniques can help you find a practice that clicks with your lifestyle.Journaling for clarity: Putting your thoughts on paper is a powerful way to process emotions. A short, daily check-in to jot down what’s on your mind can turn mental clutter into useful insights.
Practice gratitude: Write down a few things you’re thankful for each day, whether it’s a comforting cup of tea or a quick chat with a friend. This small act of reflection can shift your focus toward what’s going right, even when the weather seems determined to bring you down.
Beat the Winter Blues with HigherDOSE
Don’t let winter’s shorter days dim your spirit. Simple shifts like soaking up natural light, staying active, and practicing mindfulness can keep you feeling upset and energized all season long.
If you need an extra mood boost, book a session at one of our HigherDOSE saunas. Here you can enjoy gentle infrared light therapy while sweating out stress. You’ll leave warm, relaxed, and ready to make the most of the holiday season.
