Let’s be honest- January can feel like the longest month of the year! The holiday excitement is over, the decorations are packed away and now it’s just you, your routine, and those gray, chilly days. If you’re feeling a little off, you’re not alone. Many people experience the ‘winter blues’ around this time of the year. For some, though, it could be something more serious like Seasonal Affective Disorder (SAD).

In this blog, we’ll explore how to check in on your mental health and share some tips on how to beat these winter blues!

WINTER BLUES AND S.A.D

The winter blues are posted by low energy, sadness and reduced motivation levels. The triggers for it usually originate from shorter daylight hours, cold weather and the end of the Holiday Season, leaving us longing and in search of sunshine and warmth.

For others, an intensive depressive episode might go into Seasonal Affective Disorder (S.A.D) with related impairment in important functioning. S.A.D is specific and presents as depressive episodes during certain seasons; especially when there is decreased sunlight exposure along with disrupted circadian rhythms. Symptoms of S.A.D include persistent feelings of extreme sadness, tiredness or changes in sleep patterns, appetite and a difficulty in concentrating.

Different lifestyle conditions could set some people free of their winter blues, but to deal with S.A.D, a professional intervention by a therapist becomes essential. If you are uncertain about where you stand, a mental health check-in would be a good starting point.

POST-HOLIDAY MENTAL HEALTH CHECK-IN

We may begin feeling a bit abandoned after the holidays. The season has passed and we find ourselves back in the thick of things, minus the twinkle and exuberance of the holidays. Other negative factors like financial stress and the missing presence of loved ones around, make this phase seem even more tumultuous.

The key here is to take out some quiet moments for yourself in which you may reflect on your state of mind. You could be writing in a journal about how you’re feeling physically and emotionally or simply be sitting silently and analyzing how you feel- Are you too tired to stay focused? Do you keep losing energy, say, most of the day?- Seeing patterns like these will help you figure out whether you’re feeling the seasonal blues or if it is something more alarming.

TIPS TO BEAT WINTER BLUES

Now, let’s get to the good stuff— what can we do to feel better?

1. Stick to a Routine

It is possible for us to feel more stable in our lives just by sticking to a daily routine. For example, try waking up and sleeping at the same time, even on weekends. It is likely to play a significant role in improving our mood and bettering our condition overall.

2. Move Your Body

Exercise has immense benefits for both- the body and the mind. There are various forms of exercise, and we are free to choose the one that works best for us- you could try to go for a walk in the park, or you could tire yourself at Elvis-dance in your living room!- the choice is yours.

3. Find the Sun (or Fake It!)

Even standing in the sunlight, particularly when it appears as sporadic and cold, has been commended to boost mood. If the rays of the sun do not come in readily, some bright-light therapy lamps can be useful in providing treatment for the winter blues.

4. Connect With Your People

When feeling lonely, it is a great idea to reach out to our friends or family. For instance, a brief chat with a sibling or even a ‘coffee-date’ with a friend could make you feel better connected and supported.

5. Fuel Your Body Right

The kind of food we munch on is important. Eating balanced meals with plenty of vegetables, fruits, omega-3’s and staying well-hydrated will surely help us feel good from within.

6. Treat Yourself

Enjoying an activity we love- whether it is binge-watching that favorite show, baking cupcakes, singing a song, or reading a new book that has caught your attention. Self-care does not mean being selfish; but it is in fact, essential.

WHEN TO SEEK HELP?

As we have discussed, it is normal to feel a dip in the mood during winter, but if these feelings are persistent or become a disruption in daily life, then it may be time to seek professional help. S.A.D., just like other forms of depression is treatable.

We must remind ourselves that asking for help is never a sign of weakness! Mental health professionals are always here to guide and support us.

CONCLUSION

Feeling the winter blues is something many of us go through, but it doesn’t have to overshadow your January. By paying attention to our mental health and taking small positive steps, we can get through this season with strength. Simple actions like enjoying some sunlight, reaching out to friends and family, or treating ourselves to some much-deserved self-care can make a significant difference. Let’s remember that it’s okay to feel off during this time of year. And if these feelings get too heavy, we should not hesitate to reach out for help. 

You’ve got this— one day at a time!