Q: I always have a hard time in the winter when it is so dark out. What can I do to help my mood this time of year?
A: Mood changes in the winter are common. You may have heard it referred to as the “winter blues”. But it may be something more serious called Seasonal Affective Disorder (SAD). It is a type of depression that is related to the change in seasons. It most often starts in the fall and continues through the winter months.
When there is a decrease in sunlight it disrupts our circadian rhythm. In fact, reduced sunlight exposure can actually decrease your body’s release of serotonin which regulates your mood, and increases your production of melatonin, which is a hormone that makes you sleepy.
No matter what the severity is, no one should ignore or accept when their mood shifts. You deserve to work on improving your mood and find ways to combat SAD.
The symptoms may include feelings of sadness, loss of energy, losing interest in activities, overeating or oversleeping. These feelings are normal on occasion, but if you find they are occurring most days then seek help and support. Let your doctor know how you are feeling and check that there is not a physical reason behind the symptoms.
A doctor may also want to discuss treatments if applicable such as light therapy, medication, or vitamin supplements. There are also lots of other ways you can work on making small changes to help your mood.
I remember a past coworker who enjoyed walks after work every day. When the time change happened in the fall it completely shifted her mood. She was complaining about not wanting to walk in the dark and really struggling with her mood without that outlet. A friend suggested she shift her schedule and walk in the morning and it made a big difference.
It is easy to get stuck in our routines, but some shifts may need to be made during this season to take advantage of the daylight.
Consider getting up earlier to enjoy all the daylight you can. Get outside when possible, to get more exposure to sunlight. Or if you need to stay inside, open the shades all the way during the daylight.
Find ways not to isolate yourself during this time. Consider walking with a friend, joining an exercise class, or even phoning a friend for a chat.
Let your friends and family know how you are feeling so they can support you and check in on you. The more we all talk about these feelings the more we can normalize talking about it to others and take away any stigma. It also holds us accountable to friends when we make plans.
Stay active when you can, but also give yourself permission to slow down. In the evenings, you might take time to journal, reflect, or simply get cozy and enjoy your favorite old movies.
We all deserve to feel our best, and we can support our mood by being proactive. Don’t just settle for accepting a mood shift. Pay attention to your mood and take steps to care for yourself this winter season.
Martha Shapiro can be reached at Senior Concerns at 805-497-0189 or by email at mshapiro@seniorconcerns.org.
