Most of us that live in a colder climate prepare for the annual shift in mood that comes as fall begins to meld into winter. The days are getting shorter, the temperatures dropping, and for many moods begin to decline. Some of this is based on the science of sunlight. We know that as sunlight decreases, SERT(serotonin-reuptake transporter) a protein in the brain increases, which leads to decreased Serotonin activity in the brain, often causing depression. We also know that as the weather gets colder we isolate. Spending more time indoors, less engaged with friends and community, as we avoid the weather outside. But, why is that the countries that rank as some of the happiest in the world have some of the longest winters and shortest days? Shouldn’t the opposite be true.
Many have been researching and exploring why Nordic countries flourish and report high levels of happiness despite having incredibly long and harsh winters. One consistent observation made by researchers is the attitude and relationship that these societies take towards winter. Winter is seen as a time of celebration. They continue to spend as much time as possible outside and enjoy outdoor winter activities. There is a sense of community and socialization when they engage in self-care like warming by a fire. It may sound a bit strange but much of it seems to come down to two things; a different attitude or relationship with winter and a continued attempt to get outside and engage with others.
Winter Activities
What are some ways that you can continue to remain engaged during the winter? If you are someone that is highly active and social in the summer what are some things that you can do this winter? This can be anything from outdoor activities like walking, skiing, spending time in nature…to joining new groups where you can engage with others (volunteering, shared interests, learning a new skill).
Social Connections
When the weather gets colder most of us find our warmest comfy clothes and stick to home. We miss out on all of the social interactions that we have throughout the spring and summer months. Depression causes isolation but can also be worsened by isolation. Making a plan to see friends, community members, or extended family can help to keep us engaged.
Light
We do not want to ignore the science that light does play an impact in mood and the chemistry of the brain. But, we have tools that can help. One tool is light therapy. Talk with your doctor or therapist about light therapy. They are relatively inexpensive lights that can be used for a short time each day, typically in the morning, to increase the amount of light you are exposed to.
Support
This is not a comprehensive or exhaustive list, if you have ideas we would love to hear about healthy ways you manage your mood during winter. I would recommend that anyone that struggles with SAD begin starting to implement some of the strategies and suggestions as early as possible (even before symptoms appear). If you are still struggling I would recommend that you reach out for help and consider talking to a professional. These are great tools, but for many they will help but not eliminate depression. Let us see if we can change our attitude about winter and fight off that seasonal depression!