Author : Stephen Kamlasaran
As the days grow shorter and the temperature begins to drop, people may find a seasonal shift in their mood known as the “winter (or holiday) blues.” While not as severe as Seasonal Affective Disorder (SAD), the winter blues can still significantly impact your energy levels and overall outlook. Winter blues have even found their way into pop culture.
Think about the holiday specials on TV and its portrayal of winter, where a cup of cocoa and good company seem to cure any bad day. Winter may be too cold to be outside, but it reminds us to look inside for little joys, like singing aloud or decorating.
According to Patrick Bigaouette, M.D. of the Mayo Clinic Health System, “shorter days, cold weather and stress from the holidays can be challenging, leading to increased stress, sadness and even depression” (Bigaouette, P.; 2024), which can culminate into the winter blues. So let’s take a look on how to identify their signs, and practical ways to beat them—plus some fun pop culture nods to lighten the mood!
So, what are the Winter Blues? The winter blues are often associated with a temporary period of low energy, sadness, or irritability that often comes with the winter months. The Canadian Mental Health Association links the winter blues to reduced sunlight exposure, which “affects the brain’s ability to maintain normal levels of serotonin – a chemical that helps regulate mood” (CMHA, 2024) and disrupts the body’s natural circadian rhythm.(Thanks daylight savings…). Although it’s not a clinical diagnosis, the winter blues are common, especially in areas with long, dark winters like Canada and the northeastern United States.
Now that we’ve defined the blues, let’s identify the Symptoms and Signs. The winter blues manifest differently for everyone, but common signs according to the National Institute of Mental Health (NIMH) include:
“Loss of interest or pleasure in hobbies and activities; Decreased energy, fatigue, or feeling slowed down; Difficulty concentrating, remembering, or making decisions; [and/or] Changes in sleep or appetite or unplanned weight changes” (NIMH, 2023).
If symptoms worsen or significantly impact daily functioning, it could indicate Seasonal Affective Disorder (or SAD), which may benefit from professional evaluation and treatment. Therapy, support groups, or prescribed treatments can provide additional relief. However, the NIMH distinguishes between declines in mood related to daylight changes, and changes in the calendar (i.e. holiday-related stress).
When dealing with the winter blues, remedies can vary in technique but all have been used to combat the winter blues and boost your mood. Clinical psychologist Gloria Petruzzelli, in an article from UC Davis Health, strategies we can use to combat the Winter Blues include: “Getting out for a daily walk, adding vitamin D into your diet (For example, foods with Omega-3 fatty acids, found in salmon and walnuts, may improve mood), planning fun activities and sticking to those commitments, and maintaining social connections engage with friends or loved ones to reduce feelings of isolation and moving your body will provide physical stimulation” (Petruzzelli, G. 2023). Other practices like meditation, yoga, or journaling can help manage stress too, especially in times like these.
The winter blues may seem daunting, but they’re manageable with the right tools and mindset. By embracing light, movement, and connection, you can transform winter’s gloom into an opportunity for growth, self-care, and even a little fun. After all, it’s often the smallest joys – savoring a warm drink, getting lost in a good book, or sharing laughter with loved ones – that make the cold days feel a little brighter.
