The stress of the holidays is over and the days have begun to lengthen again, but the winter blues are in full swing for many.
About 52% of Midwesterners say their mood declines during winter, in line with seasonal affective disorder (SAD). Women are more likely to report disruptions to their mood and behavior than men around this time.
Some psychologists have it down not only to a science, but to a day: the third Monday of January is believed to be the most depressing day of the year.
For a community college student, there are several key strategies to boost one’s mood and keep the blues at bay.
Invest in a SAD lamp
Due to the price (starting between $100 and $200), this is what it sounds like: an investment. But for people missing out on sunlight in the winter months, they do have proven effects to boost one’s mood.
While they do not provide Vitamin D, SAD lamps work by mimicking sunlight, which helps to regulate one’s circadian rhythm for improved sleep and brain function.
Tend to a houseplant
Caring for something outside of oneself is immensely rewarding. As plants grow, they can give the gardener a sense of accomplishment and have been shown to promote self-esteem.
During winter, green spaces become less accessible, as do their health benefits. Bringing the greenery indoors allows one to maintain a connection to nature.
Do a simple workout
Inactivity and unhealthy eating habits are major factors in driving down people’s moods over the winter.
There are plenty of ways to get the blood pumping at home, no equipment required. Squats, planks and jumping jacks build strength and endurance, while following along with one of thousands of yoga videos on YouTube can promote body awareness.
Just five minutes of exercise per day can help regulate blood sugar and promote heart health. Going for a short walk, even when it’s cold, can release endorphins and allow one to get some fresh air.
Connect with the community
Once the holidays are over, it can be easy to stop making plans with people and instead start to isolate throughout January. As many know, this only makes depression symptoms worse.
Planning a dinner with friends can give one something to look forward to, while volunteering for those in need promotes connection and a sense of purpose.
Lean into “cozy season”
Winter is a great time to embrace all things cozy. The Crisis Text Line suggests finding a favorite article of winter clothing, diving into a good book series, trying warm recipes like soups or paninis, and discovering a new hobby like crocheting.
They also give the advice of staying hydrated and making sure to get enough sleep; in times of seasonal depression, small boosts go a long way.
These are only a few of the ways to keep seasonal depression at bay; others include journaling, upping vitamin intake and not being too attached to goals. Self-compassion is the ultimate self-care.
Free mental health services are available 24/7 at the 988 help line or their website.
Hannah Kichline, multimedia editor
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