How to Bring Light into the Darkness of Winter

For many, the holidays are the highlight of winter. But now that the presents have been opened and the New Year’s resolutions have been made, we’re faced with the long drudgery of winter. The days are short, the weather is cold and all of this can impact your mental health.

While changes in mood and energy during the winter months can happen to anyone, if these changes are significant, they may qualify as Seasonal Affective Disorder, a type of depression.

If every year during certain seasons you notice an increase in feeling depressed or anxious, notice that you are extremely tired, have a hard time concentrating or feel irritated, you may be experiencing SAD. But even if you don’t meet the clinical definition of SAD, that doesn’t mean the winter slump you feel isn’t real.

It’s normal to feel a little down in the winter. Luckily, if you are feeling down, there are many things that you can do to help boost your mood.

Buy a special lamp designed to mimic the sun
Light therapy helps people get the vitamin D that they are missing during the cold and dark winter months. Vitamin D helps your body produce more serotonin, a neurotransmitter that’s often referred to as the body’s “feel good” chemical. During the cold months, your body is not triggered to produce as much serotonin as during summer months.

Talk with a therapist
Often, people get stuck in patterns of negative thinking and feel alone in what they’re going through. Therapists offer a safe space to explore your feelings and receive support.

Get outside, even if it’s cold
Bundle up in your warmest winter gear and spend the afternoon walking around Old Town or walk the trails along the Potomac River. You may find that the cold isn’t so bad.

Prioritize doing the things you love
When it’s cold, there are fewer opportunities to get out of the house and do the things that make you happy. Spending time doing things that are aligned with your values and goals makes you feel happy and fulfilled. These missed experiences might also be important moments of connection between you and friends and family, so you might feel more down if you’re not able to engage in as many of these activities.

Research shows that spending time doing the things that you love, even when you aren’t in the mood to do them, makes you feel happy and fulfilled. Prioritizing things like exercising, spending time with friends or trying new restaurants creates opportunities to feel playful, curious and joyful.

Honor your feelings
While it’s important to get out and do things during the winter, it’s equally important to listen to your feelings and get cozy. Leaning into the mood and taking winter as an opportunity to try indoor hobbies can make those cold months feel like an exciting time to explore a new part of yourself.

There are changes in how your body regulates and produces other important chemicals during winter as well. You may overproduce melatonin, a chemical that affects your sleep patterns, during the winter. This can explain why you may want to sleep in on those cold mornings or take that afternoon nap!

Shift your mindset
Winter can be dreary and gray, but it can also be restful and cozy. What you tell yourself about an experience has a big impact on how you feel about it. If you find the silver linings of wintertime, you might just be able to feel differently about it.

No matter what, remember, the darkness is temporary. We’re only 12 weeks away from cherry blossom season. And remember, you might even miss the cold days when it’s 100 degrees in August!

This article was originally published in the Alexandria Times on January 29th, 2025. Link: https://alextimes.com/lifestyle/how-to-bring-light-to-the-darkness-of-winter/