As the days become shorter and colder, many people start feeling a little down. It is normal to feel this way when there is less sunlight, and you can’t go outside as much. But for some people, these feelings can be more intense and last through the winter.
Whether you are experiencing some mild winter blues or something more serious like seasonal affective disorder (SAD), there are ways to improve your mental health during the winter. Below, our mental healthcare providers in Munster, Indiana are going to explain why people sometimes feel this way in the winter and, more importantly, how you can feel happier during the cold months.
What are the winter blues?
“Winter blues” describes the mood changes that many people experience during the winter months. It is generally associated with certain winter events or stressors, like the energy of the holidays or missing loved ones at this time of year. These feelings are usually temporary and subside once the holidays are over.
But for some people, these feelings can last longer and become more intense. This is called seasonal affective disorder (SAD). Unlike the winter blues, SAD is a clinical diagnosis that follows a specific pattern. People with SAD often experience fatigue, lack of motivation, and a general sense of hopelessness.
If you are struggling with your mental health, it can be helpful to talk to a mental healthcare provider in Munster, Indiana.
The science behind winter’s effect on mood
Sunlight helps keep our body’s internal clock — or circadian rhythm — on track, telling us when it is time to wake up and when it is time to go to sleep. With less sunlight around, our bodies make more melatonin (the hormone that makes us sleepy).
This disruption to the circadian rhythm is considered a primary cause of SAD. Not getting enough sunlight can also affect serotonin levels, which is a chemical that helps regulate our mood, appetite, and energy. When serotonin levels drop, it can cause feelings of depression.
There are many ways to control these disruptions. Light therapy is one such way — it mimics sunlight to regulate the body’s circadian rhythm. If you think you might be dealing with more than just the winter blues, you should talk to a mental health professional in Munster, Indiana about light therapy or other treatments that could work for you.
Effective tips for managing winter blues
Make time to get outside when possible: Even when it is cold out, going out for a little while to get some fresh air and sunshine can make you feel happier. So, wear your warm clothes and take a short walk when the sun is out. Even this limited exposure to sunlight can help regulate your circadian rhythm and make you feel good. If you can’t go outside, sit by a window during the day to soak up as much natural light as possible.
Stay active: Adding some exercise to your daily routine is a great way to beat your winter blues. When you go for a small walk or do a home workout, your brain releases these feel-good chemicals called endorphins. They can lift your mood and help shake off any negativity. So, just getting up and being active can make you feel better.
Know when to reach out for professional help: If your low mood has lasted several weeks and it is now making it hard to do things you usually enjoy, it might be time to talk to a professional mental healthcare provider in Munster, Indiana. Seasonal affective disorder (SAD) is real, but it can be treated. Besides light therapy, you can also consider options like cognitive behavioral therapy (CBT) or medication. CBT can help you manage negative thoughts and adopt healthier habits, whereas antidepressants are prescribed to improve your mood. A professional mental healthcare provider can look at your symptoms and help you find the right treatment.
Looking for an Affordable Mental Healthcare Provider in Munster, Indiana?
Are you feeling overwhelmed by the winter months? If so, and if you’re looking for an affordable mental healthcare provider in Munster, Indiana who can support you through seasonal changes, 219 Health Network is here to help. Contact us today to schedule an appointment.