As the days grow shorter and the nights longer, many of us may experience the telltale signs of the winter blues, clinically known as Seasonal Affective Disorder (SAD). It’s a type of depression that’s related to changes in seasons, beginning and ending at about the same times every year. If you’re feeling down during the colder, darker months, you’re not alone.

What Are Winter Blues?

Winter blues can make you feel moody and sap your energy. This seasonal funk is characterized by the desire to hibernate: sleeping more, craving carbs, gaining weight, and withdrawing from social interaction. Yes, even in Florida, the “Sunshine State,” residents aren’t immune to the winter blues. While SAD is more common in areas far from the equator with very short winter daylight hours, it’s crucial to recognize that SAD isn’t solely caused by a lack of sunlight. Factors such as genetic predisposition, individual differences in temperature regulation, and the overall psychological impact of seasonal changes can contribute to the condition.

In Florida, the changes in seasons may not be as pronounced as in more northern states, but the shift to shorter days and the potential for cooler weather can still affect moods. Even Floridians might experience SAD due to changes in routines, such as spending less time outdoors, which can disrupt physical activity patterns and social interactions—both known to influence mood and energy levels.

The Superpower of Control

Let’s revisit the superpower we discussed in a previous blog: distinguishing what we can control from what we cannot. It’s especially potent when dealing with winter blues.

What You Can’t Control

• The Weather: We cannot change the short days and lack of sunlight.
• The Season: Winter comes every year, regardless of our preferences.
• Others’ Reactions: How people around us react to our mood or the season is out of our hands.

What You Can Control

• How You Invest Your Energy: You can choose activities that boost your mood and energy levels.
• Self-Care: Establishing a routine that includes exercise, a healthy diet, and sufficient sleep can mitigate symptoms of SAD.
• Setting Boundaries: Protect your energy by saying no to commitments that don’t serve your well-being.

Actionable Steps to Cope with Winter Blues

• Light Therapy: Invest energy in finding a good light therapy box. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood.
• Stay Active: Exercise can be as effective as medication in treating mild to moderate depression. Commit to regular physical activity, whether it’s a home workout or a brisk walk.
• Connect with Others: Social interaction is crucial. Engage in community events or reach out to friends and family.
• Mindfulness and Meditation: These practices can improve your state of mind and outlook on life. Dedicate time to mindfulness each day, focusing on the present moment.
• Diet: Pay attention to what you eat. A diet high in fruits, vegetables, whole grains, and lean protein can help boost your mood and energy.
• Professional Help: If your symptoms are severe, consult a mental health professional who can provide therapy or discuss other treatments.

Investing Your Energy Wisely

It’s essential to be deliberate about how you invest your energy when coping with the winter blues.

• Prioritize Activities That Make You Feel Good: Whether it’s reading, painting, or cooking, make time for activities that bring you joy.
• Positive Affirmations: How you speak to yourself can significantly impact your mood. Practice self-compassion and encouraging self-talk.
• Break the Cycle: If you notice negative habits forming, such as overeating or isolating yourself, take small steps to break these cycles.

Using Cognitive Behavioral Therapy (CBT) Techniques

CBT is a widely recognized and effective treatment for depression, including SAD, focusing on two specific techniques:

Cognitive Restructuring

This technique involves identifying and challenging negative thought patterns and beliefs, and replacing them with more positive and realistic ones. When you catch yourself thinking, “This cold, dark weather will make me miserable,” cognitive restructuring helps you reframe this thought to: “The winter is a challenge, but I can find comfort and joy in cozy indoor activities.”

How to Apply Cognitive Restructuring:

• Identify Negative Thoughts: Keep a journal to track negative thoughts that contribute to your winter blues.
• Challenge These Thoughts: Ask yourself evidence-based questions like, “Is this thought based on facts or a feeling?”
• Replace with Positive Thoughts: Develop affirmations that counteract the negative thoughts, such as “I have the power to create warmth and light in my life, regardless of the season.”

Behavioral Activation

This strategy focuses on increasing engagement in positively reinforcing activities to improve mood. When your body craves hibernation, it’s vital to push against the inertia by engaging in activities that uplift you.

How to Apply Behavioral Activation:

• Schedule Pleasant Activities: Make a list of indoor and outdoor activities you enjoy and schedule them into your weekly routine.
• Monitor Your Progress: Keep track of your activities and mood to see how they’re related.

Both cognitive restructuring and behavioral activation are about taking control of what you can influence: your thoughts and your actions. By incorporating these CBT techniques into your daily routine, you can better manage the winter blues and invest your energy in ways that promote mental health and well-being. Remember, while winter’s chill is beyond your control, your response to it is not. Through CBT, you’re empowered to reframe your winter narrative and activate behaviors that lead to a brighter, more enjoyable season.

Coping with winter blues is all about focusing on what’s within your control and taking proactive steps to maintain your well-being. By consciously deciding where to invest your energy, you harness your superpower to combat the challenges of the season. Remember, you may not control the weather, but you can always control the climate of your mind.