Managing the Winter Blues

For those of you that live in Western Washington like I do, you also know how dark, cold, and dreary it can be this time of year. The sun goes down earlier and earlier and at times it can feel like we hardly see the sun at all. I hear from a lot of people how easy it would be to want to sleep all day, or go to bed as soon as it gets dark (as early as 5pm here sometimes!). 
Not having much daylight can definitely affect how we feel and can contribute to fatigue, trouble sleeping, and depressed mood. For some people, their symptoms are bad enough to be classified as Seasonal Affective Disorder,  which is a seasonal type of depression lasting through the winter months. Even if you don’t have Seasonal Affective Disorder, the lack of daylight can be depressing and uncomfortable. Here are a few of my tips to help beat the winter blues:
1. Look into light therapy. Light therapy boxes are essentially small boxes emitting super bright light that use with your peripheral vision (not looking at directly). Ideally, boxes should omit at least 10,000 lux of light and can be helpful when used in the morning and sometimes the evening. Some people use one while eating breakfast or drinking their coffee, and others may bring theirs to work to have on their desk for a pick-me-up on tiring day. For more information on how to use a lightbox, check with your doctor. You can also read more from the Mayo Clinic at https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder

There are numerous options for light therapy boxes, but here are a few samples to get you started on your search:
Light therapy boxes
https://www.amazon.com/dp/B07MG4JL45/
https://www.amazon.com/Verilux-HappyLight-Lucent-Bright-Therapy/
https://www.amazon.com/Therapy-UV-Free-Brightness-Adjustable-Standing/

2. Get as much daylight as you can. With busy work schedules and working hours often coincide with daylight hours, sometimes the morning hours can be your best bet to get a little sun. Even taking a walk or sitting in your car during a work break can give you a little daylight exposure.

3. Talk with your doctor about Vitamin D. Make sure your body is getting enough vitamins and minerals it needs, including Vitamin D. Since we get so much of our Vitamin D from sun exposure, people living in northern latitudes have increased risk for Vitamin D deficiency. Vitamin D deficiency can affect our immune system, bone health, and mental health including depression.

4. Exercise. Yes, I know you’ve heard this before and it can be hard to exercise when it’s so cold and dark outside. But even if you only feel up to doing a little bit, a 15 minute walk or going to the gym 1x/week can make a big difference in our energy and mood. If you don’t have access to a gym, many people use large buildings for a walk, such as shopping malls. Check out your local mall and see if they offer a mall walking group, or just walk around yourself. If you live near Olympia, we have a local group here at https://www.shoppingcapitalmall.com/live360-event/Capital-Mall-Walker-Program

5. Don’t isolate. I know it can be easy to spend hours on your warm couch and binge watch your favorite shows on Netflix. But staying inside our homes all the time isn’t always what is best for us. Schedule some activities ahead of time with supportive family or friends and put it on your calendar, so you’re more likely to stick with your plans. This time of year can also be a good time to learn about other classes and interests, such as volunteering or taking classes at your local Parks and Recreation. For Olympia Parks and Recreation, check out http://olympiawa.gov/city-services/parks.  For Lacey Parks and Rec, check out https://www.ci.lacey.wa.us/city-government/city-departments/parks-and-recreation
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6. Don’t be afraid to ask for help. If you or a loved one are feeling depressed, you are not alone. Please don’t hesitate to ask for help. You can talk with your doctor, or ask for referrals to therapy from your insurance company or look online at https://www.psychologytoday.com/us