Don't Let the Winter Blues Win: 3 Ways to Boost Your Mental Health

It’s easy to feel down during the winter months. Whether it’s from the cold, the lack of adequate sunlight, or even holiday stress, many people’s moods tank during the period from November to March. But it doesn’t have to be that way. There are things you can do to give your mental health a boost and stay on a positive course.

At Primecare Family Practice, board-certified family practitioners Maryline Ongangi, APRN, FNP-C, and Lewis Nyantika, APRN, FNP-C, believe mental health should be a priority, not just during the winter, but all year round. To that end, they want to share three ways you can get ahead of the winter blues and boost your mental health.

What is seasonal affective disorder (SAD)?

SAD is a type of depression that occurs along with changes in the seasons. It’s considered a subtype of major depressive disorder (MDD). For most people, it starts in the fall as the daylight hours get shorter and continues through the winter, only improving when spring comes along.

About 5% of Americans have SAD, with women four times more likely to experience it than men, and it lasts for about 40% of the year. Not surprisingly, it’s more common in New England, the Great Lakes region, and the Pacific Northwest than in the southern states.

SAD symptoms can be anywhere from mild to severe and include many that are similar to MDD, including:

• Feeling sad or hopeless
• Loss of interest in activities or hobbies
• Eating more and craving carbohydrates
• Sleeping too much
• Increased fatigue
• Fidgeting or pacing
• Feeling worthless or guilty
• Difficulty thinking, concentrating, or making decisions
• Thoughts of death or suicide

SAD can start at any time, but it usually begins when you’re in the 18-30-year-old range.

The role of the holidays in mental health

With Thanksgiving, Christmas, and New Year’s coming in quick succession, it’s easy to get overwhelmed, stressed out, and depressed. Holiday depression is situational depression, but it comes with all the same symptoms of MDD and SAD.

Unlike SAD, though, holiday depression may come and go along with the shift in events, or it can build up and linger in the weeks leading up to the holiday season.

Some of the reasons for depression during this festive time include:

Loneliness

The holidays stress family and togetherness. But if you don’t have much family, if you’ve lost loved ones, or if you live too far away to make it to the gathering, you can feel isolated and become depressed.

Family dynamics

Not everyone has a great relationship with members of their family. Arguments, feuds, or toxic relatives can easily up your stress level and lead to both anxiety and depression.

Financial strain

Our society positions the holidays as a time of mandatory gift-giving. If you’re struggling financially, you may not be able to “buy in” to the holiday spirit, leading to feelings of stress and depression.

Busy schedules

The holiday season can be a time of rapid-fire partying and get-togethers, and balancing all your obligations, especially if you have a large family, can be overwhelming and lead to anxiety and depression.

3 ways to boost your mental health this winter

There are several ways to strengthen your mental health.

First, if you’re dealing with SAD, you may want to try light therapy. The light box emits a very bright light (without harmful UV rays). You sit in front of it for at least 20 minutes each morning during the winter months, and it helps balance the lower light put out by the sun. Most people see mood improvement within 1-2 weeks.

Second, to help combat holiday stress, set boundaries and stick to them. You don’t have to go to every party or host every event yourself, and you don’t have to break the bank with gift-giving. Make sure your friends and family understand your boundaries and respect them.

Third, make an appointment with Primecare Family Practice to explore psychotherapy and antidepressant medication. Used together, they can be powerful tools in helping to reset your mood and keep you on an even keel.

If the winter wonderland isn’t so wonderful for you, there are ways you can improve your situation, and Primecare Family Practice can help. Call the office at 817-873-3710 to schedule, or book online with us today.