For some, the winter months may lead to feelings of sadness and loneliness. Cold temperatures, less sunlight and holiday stress can cause seasonal affective disorder or “the winter blues.“
PCOM's Stephanie H. Felgoise, PhD, ABPP, Department of Clinical Psychology, shares tips for how to beat the winter blues. Our pieces of advice may help ease seasonal depression symptoms and lift your spirits during the long winter months.
Exercise can help release beneficial hormones in our brains and nervous systems called endorphins. Endorphins have helpful physiological effects on our minds and bodies. A daily 30-minute walk may help prevent depression, so get out there!
Can't get outside? Try walking up and down stairs in your house or office for five-minute breaks throughout the day. Any movement is better than no movement throughout the day; even marching in place for a few minutes will get your blood flowing and increase your energy!
Natural light helps to beat the winter blues. Try to take a walk or find ways to get outside on sunny days. Do your best to enjoy the sunshine when the weather is mild. If you need to make a few calls or appointments during the day, maybe do so as you walk up and down the street?
If you are near a window, take time to look outside and label things you see. What colors do you notice? What do you see that is moving? Be intentional about viewing the scenery. No window near your workspace? Get out of your chair and go to the nearest window or door for a few minutes throughout the day.
A lack of sleep can take a toll on your mood. Most adults should aim for 7-9 hours of restful sleep each night. Try reducing or eliminating caffeine in the afternoon. Avoid viewing a screen in the hour or so before bedtime. Better sleep will give you more energy throughout the day and a consistent sleep schedule helps your body rise and shine each day!
Even a small amount of social engagement can help you feel energized and combat seasonal affective disorder. Use local news outlets, borough websites and social media channels to find community events and holiday gatherings near you. Pairing up with a neighbor for a walk can be a great way to stay connected. If you don't plan it, it might not happen. Set social goals for the week, the month or year.
Participate in activities that bring you comfort, warmth and peace. Visit friends and family. Buy small gifts for yourself or loved ones. Order your favorite dish at a local restaurant. Other small indulgences may include lighting fragrant candles, listening to cheerful music or taking a warm bath.
Don't let expectations of perfection spoil the holiday months. Holiday stress can add to your feelings of sadness around the winter blues. Appreciate and enjoy what you have in your life.
Give thought to what you are grateful for. Reflect on people, experiences and simple pleasures in your life that bring you happiness such as a beautiful snowy day, hot cider, friendships, etc. Random acts of kindness have been shown to spread!
The Doctor of Psychology in Clinical Psychology (PsyD) program trains competent, caring psychologists to treat individuals in a range of clinical settings. PCOM's curriculum emphasizes holistic approaches to mental healthcare as well as attention to diversity and social justice.
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