Supporting Your Mood Through the Winter Blues

Gloomier days, colder temperatures, and less sunlight exposure can be a challenge throughout the winter months, making the “Winter Blues” something we might experience throughout Fall and Winter. Approximately 15% of Canadians will experience a mild case of the winter blues throughout their lifetime with about 2-3% experiencing more severe symptoms consistent with Seasonal Affective Disorder (SAD).

Signs and Symptoms

Studies suggest that the shorter days and decreased daylight exposure that happens during the Fall and Winter months may alter serotonin and melatonin levels, therefore leading to symptoms of low mood or depression.

Some common symptoms include:

• Increased fatigue

• Oversleeping

• Social withdrawal

• Change in appetite/Increased cravings for carbohydrates

Strategies

1. Exercise/Daytime Walk Yes, it is cold outside, but going for a daytime walk can help release endorphins and increase your chances of getting some light exposure and help regulate the circadian rhythm. Start with a 10-minute walk around the block, or join a local gym to get in some physical activity.

2. Regular Sleep Schedule Try to keep a regular sleep schedule throughout the weekdays and on the weekends, even if over-sleeping seems tempting. Try to avoid increased screen time before bed and aim to improve your sleep hygiene by creating a night time routine, and getting 7-8 hours of sleep per night to assist with mental health and energy.

3. Vitamin D While studies are inconclusive regarding vitamin D and the Winter Blues or SAD, a vitamin D deficiency may exacerbate winter time concerns, due to its involvement in serotonin production in the body. One of our main sources of vitamin D is through sun exposure to the skin, and this is significantly reduced in the winter. Speak with your health care provider on how to assess your vitamin D levels and treat accordingly.

4. Optimize Nutrition As we may start to tend towards more carbohydrates throughout these months, it may be a great opportunity to learn how to optimize nutrition for mental health support. Increasing foods rich in omega-3, protein, and vitamin D can be a way to improve overall nutrition and mental health throughout the winter.

5. Light Therapy A decrease in sunlight exposure can alter your circadian rhythm, serotonin production, and vitamin D production, leaving you feeling not at your best. Light boxes (10,000 lux) are typically used for about 30-45 minutes first thing in the morning throughout the Fall and Winter months to help make up for the lack of sunlight. Not all individuals are candidates for light therapy, therefore please speak with your health care provider for guidance.

6. Therapy Cognitive Behavioural Therapy (CBT) is a widely recommended form of therapy and can be performed by many licensed therapists. This form of therapy helps to identify and break down thoughts, feelings, and moods and can provide you with helpful strategies for present and future symptoms.

Of course, this is not a comprehensive list of all the treatment options available. If you or a loved one is experiencing the Winter Blues or SAD, please reach out to your health care provider and/or one of our Naturopathic Doctors so that an appropriate treatment plan can be tailored to your needs.