Seasonal Affective Disorder (SAD) in Denver: How to Beat the Winter Blues
It’s December, and the shortest day of the year is approaching. The sun is setting at 4:30pm, and the temperatures are hovering in the mid-40s pretty consistently. Like many people who live in Denver, I find spending time outside in nature critical for mental health. Hiking, going for walks, visiting the parks, soaking in the 300 days of sun a year. For people who love spending time in the great outdoors, all of a sudden the waking hours can feel harder to fill. Our bodies are soaking in less vitamin D, we’re getting less exercise, and the working hours can feel longer with less sunlight in the evenings balancing them out. The winter blues can hit Colorado residents hard. But fear not: while you can’t control the weather, there are some things you can do to let the winter blues and anxiety not hit you as hard. Read on for coping skills to manage seasonal affective disorder from a Denver-based anxiety therapist.
The Meaning of “Winter Blues”
When we talk about “winter blues”, we’re referring to changes in mood that many people experience during the colder months of the year. You may feel sadder, have lower energy or feel less motivated to go out and do things, but you’re still able to function. These feelings may come and go, and typically don’t last for more than a few days at a time. They may also crop up during times of transition in the winter, when your body and brain are adjusting to the shorter and colder days. Maybe you notice these feelings shortly after daylight savings time, or in January once the holiday rush is over. You may feel less motivated to make plans with friends, find yourself going to bed earlier, or engaging in more sedentary activities. Maybe you’re finding that it’s harder to get out and go to the gym, or commute into the office as regularly. But overall you are still able to find joy in some activities, even if it’s different from what brings you joy during the warmer months of the year. The feelings of sadness and lower energy don’t feel pervasive, and you’re still able to push yourself to rally and do what you need to do. It might just take more time or energy than usual.
The Difference Between Winter Blues and Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is different from the winter blues. It follows a regular pattern, and it is a clinical diagnosis. When a person has SAD, they notice a change in functioning that starts with the onset of fall or winter, and doesn’t get better until spring. They will likely experience a loss of interest and pleasure in multiple areas of their lives, and withdraw more consistently from family and friends. Other symptoms of SAD can include:
Consistent low energy or feeling tired all the time
Feelings of anxiety or hopelessness
Increased irritability
Changes in appetite, usually over-eating
Loss of interest in activities that you normally enjoy, but are still possible to partake in during the winter
Difficulty with focus or concentration
Withdrawing more from family, friends or coworkers
Thoughts of suicide or self-harm
Seasonal Affective DIsorder is thought to be caused by the reduced daylight hours in the winter, which affects your body’s “internal clock”, or circadian rhythm. Our circadian rhythms are connected to the production of both serotonin and melatonin, which affect mood and energy levels. Some people may be more prone to SAD due to genetics, and it is believed that 5% of the US population experiences this condition, with women being at greater risk.
What About Anxiety? Here’s Why Your Anxiety is So Bad in the Winter
Reduced exposure to sunlight in the winter can affect not only your mood, but anxiety as well. Anxiety symptoms are also connected to serotonin levels, which are impacted by less daylight. In the winter time, it can also be harder to find motivation for exercise, especially if you enjoy exercise outdoors. Exercise is something we know directly helps with management of stress, anxiety and depressive symptoms as well. Less time spent exercising can mean one less coping tool you have access to for managing anxiety. And in the winter time, we sometimes fall out of practice with going out and socializing as much as we do during other times of year. This can become a cycle, where these activities start to feel unfamiliar and become associated with more anxiety and avoidance.
Seasonal Affective Disorder in Denver, Colorado
Life in Denver can pose unique challenges to those who are susceptible to SAD and the winter blues. Taking in the breathtaking Colorado scenery is something you can enjoy year-round. Some may even argue that the mountains are most beautiful when blanketed with snow! But snow, cold temperatures and shorter days also mean nature is less accessible. Even for those who enjoy winter sports, the ski traffic on I-70 can make the mountains often feel out of reach, and the shorter daylight hours means having to wrap up early and drive home in the dark. For Coloradans who are used to getting so much fulfillment from nature and outdoor activities, adapting to the winter weather can be a huge lifestyle adjustment.
Coping Skills for How to Beat the Winter Blues
The good news is, there are activities and coping tools that you can use to help the winter blues not hit as hard, and combat some of the symptoms of seasonal affective disorder. What is most effective may vary significantly from person to person, so it’s important to try out different things and see what is most helpful to you.
Present Moment Awareness
Practicing present moment awareness through mindfulness and meditation can be a crucial tool for getting through these long winters. In the spring, summer and fall, we can have so much on our busy schedules that we spend so much time focusing on the next exciting plans. In the winter, it can feel like there’s less to look forward to. Trying to pause, breathe and find presence in the moment can help you to focus on what makes you feel good in the “now”, rather than putting so much emphasis on waiting for winter to end.
Modified Exercise Routines
If you enjoy biking, hiking, running or climbing, it can feel hard to connect to a regular exercise routine when doing these things outdoors is not as accessible. Even if you don’t exercise as often as you do in the summer, that’s ok. What’s important is to make some time every week for exercise, and hold yourself accountable to it. Maybe you join a gym or take exercise classes a few times per week. Maybe you do at-home yoga videos or try snow-shoeing. Exercise is really important for mental health and stress management, so holding yourself accountable to a modified exercise routine can be extremely helpful for feeling less sad and anxious this winter.
Spending Time Outdoors
The secret to spending time outside in the winter is to dress for it. We all love the 60 degree bluebird days that we sometimes get in Denver in January. But some winters can be more harsh than others, and if you have the right gear, you won’t be as dependent on the weather forecast for strong mental health. Investing in a good hat, gloves, coat and boots can help you to feel more comfortable going outside on those colder days. Whether you head up to Breck for a fun-filled ski day or decide to stick closer to home for a walk around Wash Park, getting in daylight hours outside will make a big difference in how you feel each day.
Balanced Diet and Nutrition
Between the holiday season and more time spent at home in the winter, many of us struggle to maintain a balanced diet in the colder months of the year. However, winter can pose a great opportunity to focus on nutrition, since you may have more time for things like grocery shopping and meal prep. Focusing on a balanced diet that minimizes sugar and prioritizes vegetables and fruit, lean proteins and whole grains can significantly improve your energy levels. Prioritizing foods rich in omega-3 fatty acids like salmon, chia seeds and avocados has also shown to support brain health and functioning.
Taking Up New Hobbies
Less time for outdoor hobbies doesn’t have to be a bad thing - it can allow you more time to try a new fulfilling hobby that is less weather-dependent. Whether that’s diving into a new book series, taking an art or pottery class or trying your hand at woodworking or baking, there are many different activities that you can start in the winter and continue with all year long.
Staying Socially Connected
It can be tempting to isolate in the winter, especially for those of us who struggle with social anxiety or depression. But the less socially connected you are, the more likely it is for both depression and anxiety to feel more debilitating. Social connection is something we all crave as humans (in differing amounts, of course!) and being intentional about staying in touch and making plans with others can help you to feel more supported, and less lonely and sad. Winter can be a great time to start a new book club or make plans with a friend at that new restaurant you’ve been wanting to try.
Overcoming Winter Anxiety and Seasonal Depression in Denver
Winter anxiety, seasonal depression and overall mental health challenges can feel very real to Denverites this time of year. Remembering that you are not alone, and using the above coping tools can help winter feel a little less daunting. Winter can actually be a really great time to focus on your mental health, without all of the distractions that come up during the busier times of year. Implementing a routine now that prioritizes wellness and self-care can keep your mental health on track throughout the year. Winter can also be a great time for starting individual therapy to support you on your healing journey. Reach out for more information on starting therapy for winter anxiety and seasonal depression today.
Other Services at Root to Rise Therapy:
Other mental health services at Root to Rise Therapy include Therapy for Anxiety, Therapy for Perfectionism, Therapy for People-Pleasing, Cultural Identity Counseling, ADHD Therapy and Postpartum Counseling. I see clients located in Colorado, New York and New Jersey. Contact me to learn more about how I can help you overcome anxiety and reclaim your life!
