Feeling down in the doldrums? Here’s how to conquer the winter blues

Has a feeling of sadness crept up now that the days have grown shorter and the sun is barely out? Well, fret not. You’re not alone. The ‘winter blues’, a mild form of seasonal mood change, can dampen your spirits with reduced energy, decreased motivation, and a longing for warmth. While not a clinical diagnosis, these feelings can impact your winter months.

What are winter blues?

It refers to a feeling of mild sadness, decreased energy, and lack of motivation that often occurs during the winter months. It’s not considered a clinically diagnosed illness, unlike its more severe cousin, Seasonal Affective Disorder (SAD). There are some key characteristics of the winter blues. These include: Feeling down or blue, more than usual; loss of interest in activities you normally enjoy; increased fatigue and tiredness; changes in appetite, craving more carbohydrates; difficulty sleeping or sleeping too much, and irritability or mood swings.

Don’t despair! With simple self-care, like embracing the sun, staying active, and connecting with loved ones, you can chase away the winter blues and embrace the season’s unique joys. According to Vikas Deepak, psychotherapist and a clinical supervisor with his practice by the name of Clear Sky Mental Health Clinic, when considering ‘What are winter blues, and do they truly exist, or is it merely a psychological phenomenon?’ there are various perspectives on this matter.

Is it psychosomatic?

“While one person may argue for a purely psychological explanation, another might attribute it to hormonal and neurotransmitter factors. However, the prevailing belief is that it’s a multifactorial issue, involving biological, environmental, and psychological factors. When one perceives a dip in mood, it can manifest as a prolonged side effect correlated with weather changes, especially the reduced daylight associated with winter. Factors such as cold temperatures and dryness may contribute, but the primary influence often stems from diminished natural light in darker winter environments. Occasionally, individuals may also experience crying spells, and the intensity can vary from person to person. The affected person may find it challenging to attribute it to a specific cause,” Deepak said, who is also an alumnus of Apeejay School, Panchsheel Park.

A transient phase

Interestingly, winter blues, as described, do not typically stem from relationship issues or physical ailments. “It is a transient phase that aligns with specific environmental conditions, notably the winter season. However, as weather conditions improve, with increased brightness and sunshine, this seasonal dip in mood usually dissipates. In essence, it is a cyclical phenomenon linked to a particular set of environmental conditions that coincide with the winter season, recurring as winter returns,” Deepak shared.

Kids can face it too!

Winter blues are not just restricted to adults. It can be seen in children in the form of reduced motivation, lethargy, and changes in mood like feeling low, feeling sad for a long period, opined Ravina Nimbolkar, PGT Psychology and school counselor at Apeejay School, Kharghar.

“Changes in appetite and sleep patterns are also observed. It is understood to be caused by low exposure to sunlight. A decrease in exposure to sunlight affects the body’s circadian (which affects our sleep-wake cycle) as well as the functioning of neurotransmitters like serotonin which influences mood change,” Nimbolkar said and shared a few tips on how to overcome these.

Remember, the winter blues are temporary and treatable. Take care of yourself and enjoy this special time of year!