Is it “Winter Blues” or Depression?

As the seasons change and the new year begins some people find it harder to cope emotionally. The holiday period brings with it expectations to relax, enjoy and have fun with loved ones, yet, this period also comes with its particular stresses and challenges because the holiday period can foster its own hardship – from the stress of family gatherings, time constraints or financial pressure to spend more money to the loneliness, isolation or grief that this period can bring for many people who are alone or missing absent loved ones.

This is not helped when colder weather replaces those warm, summer months or when darkness replaces the brightness of those long, bright, summer days. Indeed, as the days shorten and get darker, many people find their moods negatively impacted. It becomes harder to function, it becomes harder to engage in our usual activities or interests that used to bring joy... Simply put, it becomes harder to be “happy” and some people sink into a funk. This seasonal change accompanied by shorter, darker, days is commonly called “winter blues”. As the name implies, the “winter blues” tend to hit during those cold, dark, winter months and typically go away as the sun makes its appearance again in spring or during summer time.

2.Chemical imbalances: Another reason involves the biochemistry of our brain. As we are exposed to less direct sunlight, neurotransmitters that are involved in mood regulation produce less of the chemicals that cause happiness or pleasure. Specifically, with reduced sunlight, the level of serotonin (neurotransmitter which plays a key role in feeling “up” or happy) drops and this leads us to experience more anxiety or sadness...and less happiness.

3.Hormone levels: Another possible cause of feeling the “blues” concerns our body’s production of melatonin. Melatonin is a natural hormone that is produced by the pineal gland in the brain and which plays a key role in regulating our sleep cycle. Melatonin is a sleep hormone which is produced when it gets dark to let our bodies know that it is time for sleep. However, reduced daylight hours increase the production of melatonin in the body, which makes us feel more fatigued.

So yes, the “winter blues” are a “real” thing! You do not have to feel ashamed or weak if you find it hard to cope during those winter months. There is, however, a need to distinguish between the typical sadness or low mood engendered by those long, dark, winter days and depression.

If you find yourself struggling, there are action steps you can take so that you do not unnecessarily struggle on your own. It is not a weakness to reach out for support and there is nothing to be ashamed of, as many people find it hard to cope when the days become colder and dark.

Indeed, it is possible to manage the symptoms you find yourself experiencing by taking steps early on and even implementing some preventative strategies so that the symptoms do not worsen. So, if you find yourself being weighed down, tired or struggling to function there are steps you can take to boost your mood and create a self-care toolkit to help get you through those harsh winter months. Research has shown a clear link between light and mood, so using sun lamps or bright lights can help mood regulation. Other mood lifting activities consist in reaching out to friends for support or connection rather than staying isolated, which negatively impacts on our mood. Scheduling daily activities outside or taking a walk in daylight hours also helps to boost our moods. It is important to get into a good routine with regards to our sleep hygiene and eating patterns – such as eating nutritious and well-balanced meals and avoiding caffeine for example.

If you find yourself unable to function and your winter funk significantly interferes with your daily life, it is important to reach out for help. Connect with you GP to ensure there are no underlying issues or conditions. Your GP will be able to advise accordingly and may prescribe medication or depression counselling, if appropriate. If you would like to reach out to us for support in managing your symptoms, book a free “meet and greet”. We would be happy to help!