Ice Out the Winter Blues with these Mood-Boosting Tips
As a recent wave of freezing temperatures grips much of the country, many of us are feeling the toll of the long winter months. The coldest stretch of the year not only brings on physical challenges, but it can also cause a noticeable dip in our mood. Why does this happen, and how can we combat the winter blues during this icy period? Let’s explore.
Why Do We Feel More Down During Freezing Temperatures?
Less Sunlight: During the winter months, especially from January to March, the days are still short, limiting our exposure to natural sunlight. This disrupts your body’s circadian rhythm, which helps regulate sleep and mood. Less sunlight can also lower the production of serotonin, a key hormone that affects mood, and melatonin, which influences sleep patterns.
Less Fresh Air: Freezing temperatures make it less appealing to spend time outdoors, leading to more sedentary indoor days. While going into a state of hibernation until Spring might sound tempting, this lack of movement and fresh air can contribute to feelings of lethargy and sadness.
Seasonal Affective Disorder (SAD): For some, the winter blues can escalate into Seasonal Affective Disorder, a type of depression that peaks during the darkest and coldest months. SAD is linked to reduced light exposure and can cause symptoms like fatigue, difficulty concentrating, and persistent low mood.
Post-Holiday Letdown: The festive cheer of the holidays is behind us, leaving a stark contrast in the quieter, colder months ahead. This can make January through March feel especially long and uninviting.
Tips to Improve Your Mood During Freezing Temperatures
Maximize Sunlight Exposure:
Bundle up and head outdoors during daylight hours, even if it’s freezing. A quick walk can make a big difference.
Keep curtains open during the day to let in as much natural light as possible.
Use a light therapy box to mimic natural sunlight and help regulate mood and energy levels.
Stay Active Indoors and Out:
Regular exercise releases endorphins and helps combat the sluggishness that winter brings. Try indoor workouts like yoga, online fitness classes, or weight training.
If it’s safe, embrace winter activities like ice skating or sledding for fun and movement.
Warm Up with Comfort Foods — but Stay Balanced:
Incorporate mood-boosting foods like salmon, fortified cereals, and egg yolks for vitamin D.
Stay hydrated and focus on whole grains, fresh produce, and hearty soups to keep energy levels stable.
Stay Connected Despite the Chill:
Don’t let freezing weather isolate you. Schedule coffee dates, virtual hangouts, or cozy game nights with loved ones.
Join a local group or online community to stay engaged and social.
Indulge in Winter Self-Care:
Create a cozy sanctuary with blankets, candles, and warm drinks. Take time to unwind with activities you love, like reading, crafting, or watching movies.
Treat yourself to warm baths or spa-like rituals to beat the winter chill.
Seek Professional Support if Needed:
If you’re struggling to manage your mood, reach out to a therapist for support. They can provide tools to help you navigate the colder months.
If Seasonal Affective Disorder is a concern, speak with a healthcare provider about light therapy, counseling, or other treatments.
Finding the Light Through the Ice
The stretch from January to March may feel endless, but it also offers opportunities for rest, reflection, and connection. By understanding why this period affects us and taking proactive steps, you can lift your spirits and make the most of winter’s unique charm. Remember, brighter days are ahead!
If you think you or your teen might need some additional support in getting through the winter season, individual or group therapy can be a great option. Schedule a free 15-minute call with our intake coordinator to learn more about what we have to offer!
