Nicole Lincoln is the Assistant Director of Outreach & Wellness at the SPU Student Counseling Center.
With colder weather and less sunshine, many people, especially in the Pacific Northwest, experience the “winter blues.” Common signs of the blues include fatigue, difficulty with motivation and concentration, challenges with sleep, as well as mild to moderate sadness.
Here are eight practical tips to beat the blues, and maintain your well-being during the winter season.
Get outside & into the light
When the weather is cold and dreary, we tend to stay inside and reduce our exposure to sunlight. This change can impact the body’s natural clock (the circadian rhythm) which can disrupt sleep, and lower our energy and mood.
To regulate your circadian rhythm, get outside as often as possible, especially on brighter days. This gives you the added benefit of breathing fresh air and providing a change of scenery, which can also improve mood. When inside, open your curtains/blinds to let in light, and sit near windows whenever you can.
Light therapy, such as using a lightbox or happy lamp, can also help reset your circadian rhythm. Light boxes can be purchased online, or borrowed for the quarter through SCHW — stop by our front desk in Watson Hall for more information.
Prioritize sleep
Getting consistent, adequate and restful sleep is an important part of health and wellbeing all year round, but especially during the winter months. Stick to a sleep routine that works for you and aim to go to sleep around the same time each night and wake up around the same time each morning, even on weekends. Having an environment that is conducive to restful sleep is also key — ideally, your space should be cool, dark and quiet.
Social connection
It can be tempting to cozy up and hibernate in the winter. However, isolation can increase feelings of depression, and studies show that being around and talking to other people can actually help us feel better. Prioritize time with people you care about. If you’re struggling to find community, think about joining a club, attending a campus event or inviting a classmate to study together.
Get moving
Physical activity is a great way to release “feel-good hormones” (endorphins), improve your mood, reduce stress and take care of your overall health and wellbeing. Examples include walking, dancing, hiking, weight lifting, swimming, tai chi, indoor rock climbing, intramural sports, yoga and hula hooping, so find something you enjoy and start moving.
Stay mindful
Mindfulness has been shown to reduce stress and anxiety, and improve emotion regulation — which makes it a great practice for beating the blues. Mindfulness is the act of purposely paying attention, in the present moment, without judgment. We can be mindful of our breathing, our thoughts, our body sensations, our emotions or the environment around us. We can even practice mindfulness when we’re doing regular activities like walking, eating, showering or brushing our teeth.
There are many guided mindfulness meditations available online, as well as apps to help you get started. Take a mindful moment each day to be kind to yourself and reset your mood.
Enjoy the simple things
Sometimes it’s the little things in life that do the most for our overall mood. On a cold dark evening, it can feel great to curl up with a cozy blanket and enjoy a warm cup of tea. Creating an environment for relaxing and winding down from the day can calm your mood and be something you look forward to at the end of the night.
Check in with yourself
Keep track of any changes in your mood and overall well-being by journaling or using a mood-tracking app. This can help you notice if your symptoms are getting better or worse, and if you might need to reach out for support. Another useful tool is an online program developed by the University of Washington called Check In With Yourself — it’s anonymous, and designed to help young adults in Washington reflect on feelings, learn coping strategies and improve wellbeing.
Know your campus mental health resources & when to reach out for support
The winter blues are common for many during this time of the year. It’s also important to remember that the blues are temporary (we tend to feel better as spring approaches and the days get longer) and are usually mitigated with lifestyle adjustments. For some people, however, the blues can lead to Seasonal Affective Disorder or SAD, which is a serious type of depression (Major Depressive Disorder with Seasonal Pattern).
Symptoms of SAD can include a persistent sad or “empty” mood, loss of interest in activities you usually enjoy, changes in sleep and appetite, decreased energy and motivation, and feelings of guilt or hopelessness. SAD symptoms are more severe than typical winter blues and can interfere with daily functioning. If you’re experiencing SAD symptoms, or if the blues are affecting many aspects of your life, don’t hesitate to reach out for help. SPU Student Counseling, Health, & Wellness has resources designed for you.
The winter blues can be a challenge for many people. Remember that you are not alone in your struggles. By incorporating these strategies into your routine, you can effectively combat the seasonal scaries and maintain your mental well-being. With sunlight, consistent sleep, social connection, exercise, mindfulness, and the support of SPU’s mental health resources, you’ll be better equipped to manage the gloomy weather and stay well all year long.
SCHW is here for you
SPU SCHW strives to provide all services with compassion, respect, and sensitivity to the uniqueness of each concern, and diversity of each student. SCHW is welcoming and inclusive of all students. This includes students of any race, ethnicity, national origin, age, religion, ability, gender identity, and sexual orientation. If you are interested in SCHW services, you can stop by our office in Watson Hall, visit our website, call 206-281-2657, or send an email ([email protected]).
If you have an urgent mental health care need after hours, you can call the King County 24-hour crisis line at 1-866-427-4747, the national crisis line at 1-800-273-8255; text HOME to 741741, or go to any Seattle-area hospital emergency room. For health/safety emergencies, please immediately call 911 if you are off-campus, or 206-281-2911 if you are on campus.