“Winter Blues”: Managing Low Mood in Fall and Winter Months

We have reached the time of year when days are filled with festive celebrations, social gatherings, and the holiday rush. Yet, it’s also the time of year in which many of us experience a low mood. As the sunlight decreases and the days get shorter, many of us struggle with fatigue, sadness, and a general sense of gloominess. These symptoms are often exacerbated by our belief that we should feel more energized and positive during the holiday months, leaving us feeling inadequate and isolated because we feel out of sync with how we assume others feel. For many, the fall and winter months are a time when nothing sounds better than pulling the blankets over our heads and staying in bed.

Signs You May Be Experiencing “Winter Blues”
The “winter blues,” while not an official medical diagnosis, are commonly characterized by a low mood that occurs during the shorter and darker days in fall and winter. Symptoms include a sense of sadness, fatigue, a lack of motivation, and some difficulty sleeping. One may experience social withdrawal and the desire to stay indoors, alone, rather than socializing. Although symptoms tend to be mild and typically subside after a short period of time, they are bothersome and can prevent experiencing joy and pleasure during these months.

Understanding Low Mood: Potential Contributing Factors
The exact cause of low mood over the fall and winter has not been determined, but several potential contributing factors have been identified. First, a reduction in sunlight can cause a reduction in serotonin, a neurotransmitter in the brain that affects mood. Second, an increased production of melatonin, a hormone that responds to darkness, may cause increased lethargy and sleepiness. Third, we tend to have less outdoor exposure during the winter months, due to cold and darkness. Reduced exposure can lead to a Vitamin D deficiency, which can impact serotonin levels and lead to depression symptoms. Although the exact cause of low mood is unknown, the symptoms can nevertheless be difficult to cope with.

Mood Boosters: How to Navigate Low Mood During Colder Months
The good news: there are steps we can take to boost our moods, even in the colder and darker months. Certain behaviors influence our moods, for better or worse. Here are some recommended actions to help navigate and conquer a low mood:

• Get enough sleep and shift your day earlier. Establish a regular sleep schedule, aiming to go to bed and wake up at the same time each day. If possible, shift your wake up and bedtime earlier, in order to maximize your sunlight exposure each day.
• Prioritize exercise. Even though it may be the last thing you feel like doing, getting regular exercise is essential to navigating the “winter blues.” Physical activity releases endorphins, which can improve mood and reduce stress. Given the holiday hustle and bustle that often comes with this time of year, regular exercise is especially essential – even though it feels as though you have less time to do so.
• Ensure outside activity. Expose yourself to the outdoors whenever possible. More time outdoors will increase your sun exposure if done during daytime hours (and fresh air never hurts!). Find creative ways to intersperse walks throughout your day. For instance, if you have a phone call to make, put your coat and shoes on and take a walk around the block during the call. Take a walk around the block before each meal – breakfast, lunch, and dinner – to stack a new habit on top of another, which will increase the likelihood that you still stick to it.
• Schedule one activity per day that gives you pleasure. The premise is straightforward: increasing pleasure will boost your mood. Make a list of activities that give you pleasure, such as calling a friend, having a hot cup of coffee, taking a bath or listening to music, and schedule one per day. When you complete each activity, mark it down in a journal or planner – which can give you a further boost by giving you a sense of completion.
• Anticipate and plan for barriers. When you are feeling down, it can be difficult to find the volition to take action to make ourselves feel better. Be mindful of this, and plan for any barriers. For instance, if finding your workout clothes feels troublesome and demotivating before leaving to exercise, place your gym shoes and workout gear beside the front door before you leave for work in the morning. Doing so will increase the likelihood that you will indeed exercise. Or, if you know your low mood will allow you to talk yourself out of calling a friend, schedule the call with your friend in advance to hold you accountable and set an alert in your phone to ensure that you will not forget. Another example of planning for barriers: if you know your workday is busy and you might forget to get outdoors, schedule an alert on your phone to ensure you are reminded that it is time to take a walk around the block. In short, make a plan!

More good news: shifting our thinking can also help to influence mood. A low mood during the holiday season can oftentimes be connected to unhelpful thought patterns, such as believing that the holidays should go a particular way or that we should feel a certain way because others presumably do. A “should” statement is one that tells us what we should be doing, thinking, or feeling. For instance, we may tell ourselves that we “should” host many people for our holiday meal because we have in the past, or that we “should” do all the holiday shopping in person rather than online. Such “should” statements set unrealistic expectations that may lead to feelings of inadequacy and exhaustion – both of which can be triggers for low mood.

As an alternative, when you notice you are telling yourself how things “should” be or how you “should” feel, get curious about where the expectation comes from (for example, you want to host many people for a holiday meal so that no one feels excluded, or you want to shop in person rather than online because it feels more personal). Then, evaluate and decide what action to take. Practice acceptance that your intentions may not go entirely as planned.

When Low Mood Goes Beyond “Winter Blues”(Winter-Onset Seasonal Affective Disorder)
At times, a low mood can be more severe than “winter blues,” and in such cases, more attention may be required. “Winter blues” and winter-onset seasonal affective disorder (SAD) are often conflated, but winter-onset SAD has symptoms that are greater in severity, longer in duration and more persistent in nature. Winter-onset SAD is a condition recognized by the Diagnostic and Statistical Manual of Mental Disorders (DSM) that includes the following symptoms, some of which overlap with “winter blues”:

• Feeling sad or down most of the day, nearly everyday
• Experiencing low energy
• Difficulty concentrating and remembering
• Experiencing irritability or restlessness
• Sleeping too much
• Losing interest in activities that you typically enjoy
• Having difficulty concentrating
• Craving carbohydrates-rich foods
• Overeating or weight gain
• Experiencing a sense of hopelessness and worthlessness
• Social withdrawal
• Having thoughts of not wanting to live

With winter-onset SAD, these symptoms have a more significant impact on your life and can cause daily impairment. If you think you have symptoms of winter-onset SAD, it is important to contact your healthcare provider or seek professional therapy for treatment and support.

Important note: If you are having thoughts of self-harm or suicide, call 911 or 988 (Suicide and Crisis Lifeline). More information can be found here: https://988lifeline.org.

By Janine Weisenback, L.M.S.W., J.D.