Feeling More Depressed in Winter? You’re Not Alone
When the temperature drops and the days get shorter, it’s no coincidence that many of us start to feel the change in mood, motivation, and energy levels, a huge craving for comfort foods, and a disinterest in the things that used to bring us happiness. This is often referred to as Seasonal Affective Disorder (SAD), also known as the “winter blues.”
What Causes Depression During the Colder Months?
While it’s common to feel a little slower in winter, for some people these changes can develop into a deeper, more persistent form of depression in winter. Here’s why:
Less Sunlight Affects Brain Chemistry
Shorter days mean we get less time exposed to the natural light that our brain relies on. Serotonin and melatonin, two hormones that have well-known impacts on depression, are affected as a result, which makes feelings of sadness and fatigue harder to shake.
Disrupted Circadian Rhythms
Disruptions to our internal circadian rhythms can play a major role in the development of winter depression by getting our sleep, hormones, and moods completely out of sync, which makes it hard to pull ourselves out of a vicious cycle.
Reduced Social Connection and Physical Activity
In the colder months, we tend to sit around the house more, isolate ourselves from others, and move around less than we do in the warmer months, all of which are known to increase the chance of depression.
Emotional Fatigue and the “Winter Slowdown”
Winter naturally encourages us to slow down. However, for some that slower pace brings up difficult emotions. When the outside world quiets, our inner world can grow louder; and if we cannot regulate, big emotions can feel overwhelming.
Biological and Psychological Sensitivity
Certain people are more vulnerable to seasonal affective disorder (SAD) due to genetics, hormone levels, or trauma history. As much as we can work to prevent seasonal depression, some factors can make prevention more difficult. However, just by being aware of what circumstances may hinder us, puts us one step ahead.
How to Support Your Mental Health During the Winter Months
Interventions such as:
- Increasing daylight exposure with a therapy lamp or sunlight.
- Nurturing social connections through regular check-ins.
- Physical activity with walking or yoga.
- Maintain your sleep routine
- Seek therapy for seasonal depression if symptoms persist.
These interventions can help you get through the chilliest months. However, be curious if feelings of loneliness, grief, and exhaustion that have been suppressed, now arise. Winter months can make complicated feelings come up for us, and it can be challenging to navigate if we aren’t taking care of ourselves and isolating from our loved ones.
Emotional heaviness isn’t just a matter of the changing seasons, it’s asking for a bit of a time-out, some rest, and social connection. Tuning in to these needs rather than brushing them away can help mitigate these overwhelming feelings.
When to Seek Professional Help
Seasonal depression is treatable, and you’re entitled to care that acknowledges your biology and your history. If your mood consistently dips each year when daylight shortens, it could be more than just winter blues. Therapy can help you explore the emotional, biological, and environmental factors contributing to your mood and build a personalized plan for support.
Reach out to support@wholeselftherapy.ca for a free consultation if you are looking for preventative measures to combat seasonal depression.
