Surviving the Winter Blues

Winter in Muskoka Lakes, Ontario, Canada. Photo credit to Garry MacMillan

Winter is a tough season for a lot of us. Major Depressive Disorder with a Seasonal Pattern, formerly and more commonly known as Seasonal Affective Disorder or SAD - a seasonal form of depression - will affect approximately 15% of Canadians in their lifetime, according to the Canadian Psychological Association.

The short days, long nights, frigid temperatures and lack of sunlight during winter in northern countries prove to be troublesome for many, although people may suffer from the winter blues even in warmer climates. Some people may also experience season-linked depression in the summer, although most sufferers experience symptoms in the fall and winter months. 

Symptoms of seasonal depression can include - but are not limited to - feeling sad, low energy, sleep problems, irritability, little desire to see people, difficulty concentrating, changes in appetite or weight, and loss of interest in activities one normally enjoys.

While I haven't been diagnosed with seasonal depression, I suspect that I suffer from it due to the way I feel during the fall and winter. I deal with depression year-round, but I tend to notice what I term "additional depression" first in September at summer's passing, and then even more so when Daylight Savings Time ends in early November. For me, these additional feelings of depression may last through the rest of the fall and winter (although fall seems to be the toughest time for me), and diminish in the springtime. Click here to read a little bit about my mental health journey.

Those of us undiagnosed with seasonal depression may refer to these feelings as the winter blues, the winter blahs, the February blues, or the February blahs. But seasonal depression can be far more serious than just feeling blue. 

The third Monday of January is sometimes referred to as Blue Monday and is said to be the saddest day of the year (although there is no known scientific basis for this). Similarly, February is often considered to be the saddest month of the year. As the excitement of the holiday season and the New Year wear off (and as some of us find ourselves drowning in post-holiday debt and failing our New Year's resolutions), the thought of a long cold winter looming ahead can seem foreboding. But take heart - there are many things we can do to manage wintertime depression.  

I did some research, chatted with some of my family, friends and penpals, and compiled a list of ideas for surviving the winter. I received input from both sufferers of the winter blues as well as lovers of winter, and all of the feedback I received was very helpful. So here is a winter survival guide of sorts. Feel free to read it in full or to skim through and read whatever catches your attention. With that being said, let's begin! 

Get Lots of Sunlight

Exposure to sunlight is thought to increase the release of serotonin in the brain. Serotonin is a natural mood stabilizer, and not having enough of it is thought to contribute to depression. Your body also produces vitamin D when directly exposed to sunlight. Vitamin D is thought to regulate mood and decrease depression. Getting lots of sunlight is recommended for sufferers of winter depression, but it may be easier said than done when the days are short and many people have to work indoors or be in school during those precious hours of daylight. 

However, we can still take measures to get as much sunlight as possible. I try to wake up early so as to spend as much time awake during daylight hours as I can, and always open up the curtains after waking up to let in whatever sunlight there is. Some people have to wake up before dawn, and struggle getting out of bed when it still feels like nighttime. Having something that you look forward to in the mornings - like a cup of coffee, a yummy breakfast, a hot shower or a few minutes alone to read - can make it easier to get out of bed when the world outside is still in darkness. 

Spending time outdoors is the best way to get some sun. Your instinct may be to hide away indoors where it's warm, but getting outside, getting some fresh air and some sunlight, and being active will all help to improve your mood. 

As kids, many of us loved winter and the fun outdoor activities that come with it. Try embracing your inner child and make some snow angels, build a snowman or snow fort, go tobogganing or have a friendly snowball fight. 

Maybe you enjoy ice skating or ice hockey, or maybe you've always wanted to learn to snowboard or ski or snowshoe; if so, find out where you can enjoy these activities and make a point of doing them. You may live in a warmer climate and the winter activities may be different and without snow, but you can still embrace the season however it may be where you live. Click here and here for some ideas for enjoying winter in warmer regions. Having an outdoor winter activity you enjoy and look forward to can greatly reduce your negative emotions during the season. 

If you need to start small, try going for a walk around the neighbourhood. Bundle up if needed and try to enjoy the present moment. Attempt to look at the winter landscape through the eyes of a child seeing snow for the first time or through the eyes of someone from another place. 

I enjoy taking photos of the snowy scenery and sharing them with my penpals in warmer climates. I've come to appreciate my surroundings much more and to see them with the awe and wonder of someone seeing them for the first time, thanks to my penpals. 

If possible, continue your usual outdoor activities through the winter, whether that be walking, hiking, geocaching (my favourite outdoor activity), or something else. You may need to adapt a little, but the challenge can be fun. You can also try some indoor exercises to keep yourself active. Physical activity has many great benefits, including reducing the risk of cardiovascular diseases, cancer and diabetes, as well as reducing the risk of depression and anxiety, and improving overall wellbeing. 

In addition to getting sunlight, you may wish to look into light therapy, also known as phototherapy; using a special light, often called a SAD light, which mimics sunlight. SAD lights can be found online as well as in some drugstores. 

Taking vitamin D supplements is also a good idea, any time of year but especially now when sunlight is in short supply. Other supplements can be beneficial to your mood as well, but I recommend consulting with a healthcare professional before taking them, especially if you take prescription medication. 

Take Advantage of the Season

As mentioned above, there are many fun outdoor activities to enjoy during the winter. Winter only comes once a year, yet it often overstays its welcome. Getting outside and enjoying activities we can only do this time of year can be a great way to take advantage of the season and make the most of it. 

If things like skiing and snow tubing don't appeal to you or you're unable to enjoy them due to your finances or other reasons, there are still lots of other options for activities that fit different budgets and different abilities. A quick Google search should point you in the direction of activities in your area.

Another part of winter that we can take advantage of is how cozy it can be to be indoors this time of year. Those of us who are fortunate enough to have roofs over our heads can enjoy relaxing indoors this winter in a variety of ways. 

Put on your warmest socks and sweater, snuggle up under a big blanket, drink a mug of hot cocoa, sit by the fireside (or the heater), watch through the window as the snow falls; these are just a few ways we can embrace the cozy winter lifestyle. The Danish practice of hygge - a lifestyle that embraces and celebrates coziness, contentment and wellbeing - is worth looking into. 

Some other suggestions for things to do indoors are: read a good book, work on a jigsaw puzzle or colouring book, do some arts and crafts, bake some yummy things to eat, do some yoga, take a bubble bath, or binge-watch a good TV or movie series. If you don't have Netflix, check out the free online video-streaming platform, Tubi. 

I personally like to watch movies, shows and YouTube videos set in winter at this time, which helps me to embrace the season. On the flipside, you may wish to watch summery movies or read books set in warm climates to remind you of warmer days. 

Do What You Enjoy

Doing what you enjoy is important any time of year, but during the winter it can be crucial to someone with seasonal depression. For my mom, this means reading. For my boyfriend, this means playing videogames. For me, this means writing, penpaling and creative journaling.

Whatever you love doing, try to find a way to do it. If your favourite hobby is swimming in the lake but you can't do that because the lake is frozen over, see if you can compromise by finding an indoor pool you can use. If you like jogging but it's too cold or icy to do so outside, you may consider getting a treadmill for your home or signing up for a gym membership. Find ways to adapt, if you can.

Some things we enjoy doing may have to wait for warmer months, and that's okay. There's a time for everything, and having to wait for certain activities may make you appreciate them even more. Remind yourself that "this too shall pass", and try to enjoy other things in the meantime. 

This could be a great time to pick up a new hobby, learn a new skill or try something you've always wanted to do. 

Connect

Human connection is so important to our mental health. While you may be tempted to spend all of your free time snuggled in bed, hibernating the winter away, it's important to stay connected with the outside world. 

Make a point of staying in touch with friends and family on a regular basis. Reach out to that friend you haven't heard from in a while. Make a coffee date with your sibling. Visit your parents. Whoever matters to you, make the time to connect with them, whether that be in person, online, or on the phone. They just might be struggling too, and you may be able to offer each other support. 

If you're a parent of young children (or even tweens or teens), this is a great time to connect with your kids. Take them sledding, play in the snow with them, and look into family-friendly activities in your area. Kids tend to enjoy winter more than adults; let them be your guide to enjoying the season. You may also want to plan a weekly family game night or movie night or make plans to visit a museum for those times you want to spend indoors. Bake cookies together. Do some winter-themed arts and crafts. Drive around to look at Christmas lights (lots of people keep their lights up well past the holidays). The possibilities are endless! 

Adopt (or Foster) a Pet

While pets aren't for everyone, having a companion animal can greatly improve our quality of life. If you're in a situation where you're capable of taking on the responsibilities of a new pet, you may want to look into adopting or fostering an animal in need this winter. 

Fostering and adopting can be hugely rewarding experiences. Having a pet can boost your mood and your immune system and give you a sense of purpose. They can offer you unconditional love and companionship. People with pets also tend to have lower stress levels and are less likely to experience depression. 

The need for homes for unwanted animals is great - forever homes and foster homes alike are needed for animals around the world. Google is your friend when looking for pets to adopt or foster in your area. One great resource is Petfinder.

My own "foster fail" kitty, Phoenix, brings me joy every day and I'm so grateful for her presence in my home and life. 

If, like me, you already have a pet at home, try enjoying winter with them; chances are, both of you will benefit from it. Some ideas for enjoying winter with your pet include: going outside to play in the snow, going for a wintry walk or hike, snuggling up indoors together to watch a movie, and working on training and/or learning new tricks. 

Your pet will love the time spent with you and you'll make lasting memories.

My kitty, Phoenix

Make Your Space Cozy and Bright

Whether you live in a small room or a large house, you can take steps to make your living space a positive environment to spend your time in this winter. 

Open the curtains to let in some light. Tidy up. Decorate your space with meaningful items, mementos and art you enjoy. Plug in some lamps. Put up photos of your loved ones or places you hope to travel. Make your bed extra cozy with blankets, pillows, and your favourite stuffed animal. Keep some house plants to nurture through the winter. Set out vases of fresh flowers. If safe to do so (due to health reasons, pets, etc.), light some candles, burn some incense, and/or diffuse some essential oils. String up fairy lights. Play music or a favourite movie or TV show as ambient noise. Get rid of items you don't love or that don't serve you anymore. Practice Feng Shui. Try to incorporate your favourite colours into your decor. If you're spiritually-inclined, you may also wish to bless or cleanse your space. 

I also recommend using a Himalayan salt lamp. The light from a salt lamp is similar to the light from a sunrise or sunset and can have an uplifting effect.

There are so many ways to personalize your space; use the internet for ideas and inspiration, and then just go for it and have fun. 

If you want some new decor but money is an issue, check out thrift shops and Facebook Marketplace for free or cheap items, or look at websites such as Pinterest and YouTube for ideas on how to get creative by making or repurposing items at home. 

Volunteer

Volunteering is a great way to get out of the house, connect with others, have a sense of purpose, and do something meaningful. If you have the time and are able, you may wish to look into volunteering for a cause close to your heart this winter. 

If you're an animal lover, you may want to volunteer at an animal shelter. If you love kids, perhaps you could mentor a child through Big Brothers Big Sisters or a similar organization. I have many fond memories of my years volunteering at my local library as a teenager, which was a great environment for a book lover such as myself. Whatever your passion, there may be an organization in need of volunteers in your area. Once again, Google is your friend. 

If volunteering isn't a possibility for you at this time, you can still make a positive impact on your community by donating clothing and bedding to a homeless or women's shelter, donating food to your local food bank, taking meals to someone in need, shoveling your neighbour's driveway, and so on. There are many small steps we can take to make our communities a better place.

Make Plans

Make some plans to do fun things this winter as well as after winter. It will give you something to look forward to and anticipate in the coming months. 

So far, I have plans with my boyfriend to go to one of my favourite restaurants to celebrate Chinese New Year, a plan for a museum trip a little further on, and some day trip plans for the warmer months. I also hope to plan a monthly game night with some close friends. 

Your plans don't have to be grand. Try making a plan with your significant other or a friend to go see a movie, go out to eat, grab a coffee, or have tea. Start simple. Or, if you want, make your plans big and extravagant. If you have the means, plan a trip somewhere - maybe to a warmer destination to escape the cold.

But also be realistic and try not to overschedule or overwhelm yourself. Say yes to activities and people that matter to you, but remember that saying no sometimes is okay too. 

Take Care of Yourself

Remember to go easy on yourself and be patient with yourself this winter. Practice self-love and positive self-talk. Treat yourself with kindness. If you feel overwhelmed by all of the items on this list, pick just one thing to focus on and see how that goes. Don't be too hard on yourself. This guide is meant to give you ideas and inspiration, not to overwhelm you. 

Another thing to remember this winter and always is to take care of yourself first. Self-care is not selfish but necessary. We can't properly take care of other people and things until we take care of ourselves - "you can't pour from an empty cup", as the saying goes. This is important to remember if you are a parent or caregiver, but even if not. 

There are many things we can do for ourselves as self-care. One thing I really recommend is journaling about your thoughts and feelings, and doing so on a regular basis. Gratitude journaling is also helpful, and great for showing us the blessings in our lives that we may otherwise overlook. 

Music and laughter are both also very therapeutic and can be incorporated into your self-care regimen. I listen to music every day and it definitely helps to boost my mood, but be mindful of the kind of music you're listening to and how it makes you feel. The right kind of music can inspire and uplift us, improve mood and lower anxiety. Check out my YouTube playlist of upbeat tunes that I like to listen to when my mood needs a boost. As for laughter, we have often heard it said that laughter is the best medicine and this may be true. Laughter boosts immunity, stimulates the release of endorphins and serotonin, and lowers stress hormones, among other benefits. Try to incorporate laughter into your daily life if you can. I recommend getting a daily laugh by watching funny YouTube videos or your favourite sitcoms or comedy movies. Other ideas for bringing laughter into your life include reading funny books, looking up jokes or memes online, and spending time with someone who makes you laugh. 

Even the simple act of smiling can actually improve your mood. It releases endorphins and other natural painkillers as well as serotonin, and does other great things for our health. 

If you are religious or spiritual, dedicate a bit of time to your religious or spiritual practice each day or find ways to incorporate your practice into everyday activities. You may wish to strengthen your spirituality with prayer, study, or journaling, or by interacting with like-minded individuals. 

Another great thing to do is spend some time practicing mindfulness and meditation. I recommend listening to guided meditations if you have trouble meditating on your own. Check out YouTube for free guided meditations. Headspace is a great resource for guided meditation as well, although there is a subscription fee. I've also heard good things about Calm. 

Staying active, keeping hydrated, eating healthy, and getting enough quality sleep are all great ways to care for yourself. But I emphasize, once again, to be patient with yourself. You're not going to do everything perfectly and that's okay. Start small and try to gradually incorporate healthy habits into your life as time goes on. 

And remember: if you need to, reach out to someone for help or support. There's no shame in needing help, advice or guidance. Many resources such as crisis centres and suicide helplines as well as counseling and group therapy can be found in different regions with a Google search. You may also wish to consult with a health care professional such as your family doctor if you're feeling depressed. Please seek help, especially if you're experiencing suicidal thoughts or ideations. Don't be afraid to reach out. 

Let's Do This!

Now that we've covered some ideas for winter survival, let's get out there and make the most of the season. Leave me a comment letting me know what your winter survival tips are. I'd love to know what others are doing! 

My parting advice is to not wish the days away as we wait for spring, but to embrace them. We are never promised tomorrow, so the best thing we can do is embrace today and learn to enjoy the things we have at present. Winter may be unpleasant in many ways, but we can still find ways to make the days count. So let's do just that. 

Thanks for reading! 

Hugs, 

Marady 

(Previous post)