Here in the Pacific Northwest (PNW), the rains have descended, and dark hours last far longer than the light. The first year I moved here winter was a disaster — so much dreary darkness layered over grief and depression from unemployement and isolation from my friends and family back on the East cost. It was not my best season. Fortunately, having lived here for a few years now, I have some strategies in place to help me get through this ever darker time of year.
Whether or not you live in the PNW, winter can be tough. Grief may become especially acute with through the holiday season, or maybe you feel inferior as you see your friends posting their picture-perfect holiday trimmings on social media. Maybe you simply need more sun in your life!
Try some of these strategies to make this winter just a little bit easier.
A Light Box - A simple artificial replacement can make all the difference between a depressed and slow morning and some pep in your step. There are all sorts available: some are blue light, some white, some turn on gradually to mimic the sunrise, others flash on as an alarm. I use this goLite.
Spend some time outside - While you may need a raincoat or snow boots, getting some fresh air on a regular basis, even through the winter, helps keep your body connected to the seasons, its own circadian rhythm, and supports an even mood. Bonus points for exercising while outside.
Eat cooked foods - while the temperature drops outside, your body must work harder to keep itself warm. Fall and winter are not the time for raw foods, salads and smoothies. Opt for richer soups, broths, and well-cooked foods to save your body some energy. Roots, tubers, squashes, pomegranates, figs and persimmons are all excellent fall/winter foods.
Avoid alcohol — alcohol wreaks havoc on your system in the best of times. If you are already struggling with mood in the winter, avoid drinking.
Slow down and connect in ways you enjoy - the winter in our culture is a time when social activities ramp up — at least until January. Give yourself permission to do what you need to do to take care of yourself. Stay in and read, write, paint, see some movies — do whatever makes the most sense for you. Connect with those closest to you and take a page out of Winter’s book and go within.
Keep up your vitamins — B vitamins along with vitamins C and D may be immensely beneficial this time of year. Take a daily B complex along with 50 mg of vitamin C to maintain your inner light as the world outside darkens. Vitamin D may be taken at levels of 1,000 to 2,000 IU, but do check in with your doctor before starting this supplement.
Seek counseling — Getting help is never not a good idea. If you find your mood in the winter consistently dips to exceedingly low levels, the holidays are a particularly challenging time for you, or you just could use the extra support, find a counselor near you. Psychology Today maintains a searchable directory here, and a simple Google search will yield many services available via video or text.
Seek medical care — medical management may be a good fit for you if you experience thoughts and feelings of suicide and/or severe impairment to your daily activities. Don’t hesitate to talk with your doctor or head to urgent care or the emergency room if you are in a dark place you just can’t shake.
Do you have any tried and true strategies for winter blues that work well for you? Let us know in the comments below!