How to Beat the Winter Blues

When the temperature drops, and the daylight fades, it's not uncommon to feel a dip in our mood. Seasonal affective disorder, or as it's more commonly known, the winter blues, can make the colder months seem like an uphill battle. We're providing tips on how to beat the winter blues, with the help of PCOM's Dr. Stephanie H. Felgoise, the director of the PsyD in clinical psychology program.

First off, staying active is crucial! When you exercise, your body releases endorphins, those feel-good hormones that help relieve pain, reduce stress, and improve your sense of well-being. Even a 30-minute walk each day can help keep the depression at bay. If the weather is too wet or cold, get creative indoors. Take a stair break, march in place, or dance around-just get that blood pumping!

Next, we need to remember that natural light is a powerful mood booster. On those sunny winter days when the temperature is a little more mild, find time to get outdoors. However, if you're stuck indoors, find small ways to sit in the sun's glow. Dr. Felgoise recommends we find a window to sit near to catch up on reading, do a little daydreaming, or just watch the world go by. Getting a good night's rest can also be a real game-changer for your mood. Adults should aim for 7 to 9 hours of sleep, and try to cut out late-day caffeine, bedtime snacks, and late-night screen time. Good sleeping habits will help our emotions wake up refreshed. Let's also not forget the power of a little social interaction. Socializing with friends and family is another good way to release those helpful endorphins. Engage with your community, find local events, or just pair up with a friend for a walk. Setting social goals sounds formal, but really it's about making sure you don't become a hermit. A simple chat with a neighbor or a call with a family member can easily lift your mood.

When we're feeling a little blue, Dr. Felgoise recommends we indulge in the little things that bring us joy. Be it lighting a candle, listening to your favorite song, or treating yourself to your favorite dish. Practicing gratitude can also help relieve stress and improve our mood. Find moments to reflect on what you're grateful for, and not just the big things. Sure, family and friends are great, but don't overlook the small joys. That hot cider, the glitter of fresh snow, or the way your dog's tail wags excitedly-they all count.

In conclusion... Psychology is a powerful tool in understanding and managing our mental health. At PCOM, the PsyD in Clinical Psychology doctoral program trains caring, competent psychologists who are ready to make a difference in their patients' lives, focusing on holistic approaches to mental healthcare. Want to learn more about PCOM's psychology programs and how you can become a mental health professional? Visit pcom.edu to learn more about our degree programs, hear from our current students, and learn how to apply.