How to Beat the Winter Blues: Substance-Free
As the days grow shorter and the temperatures drop, many people notice a decrease in their mood and energy levels, often referred to as "the winter blues” or, in more severe cases, Seasonal Affective Disorder (SAD). The decrease in daily sunlight disrupts our natural circadian rhythms, leading to an overproduction of melatonin–making us feel more tired–and reduction in serotonin levels–resulting in decreased feelings of happiness. This reduction in daily sunlight combined with having to bundle up in the cooler temperatures reduces our vitamin D production, which can lead to depression. Seasonal stress related to the holidays, financial burdens, and family drama can also increase feelings of sadness and loneliness, as can social isolation–as we tend to stay home more during the cold winter months.
If you’re starting to feel the winter blues creep in, remember, you’re not alone! Up to 20% of Americans experience the winter blues each year, and 5% experience SAD.
Here are 8 tips to help you prevent and reverse the winter blues:
1) Get Outside Daily
Even for just 10 minutes, to absorb natural light and breathe fresh air. If you can, get outside within 2 hours of waking to support your circadian rhythm. Bonus points if you use your outside time to exercise, going for a walk, hike, jog, snowshoe, or ski, which will help boost your mood and energy levels further.
2) Exercise Regularly
Aim for at least 30 minutes 5 days a week, but even 10 minutes of movement at a time can be enough to release endorphins, increasing your mood and energy and decreasing your perception of pain. You can go for a walk around the block on your lunch break, join a gym or fitness class, practice yoga, stretch, or dance around your kitchen to your favorite song. Active house chores like sweeping, mopping, and vacuuming also count as exercise, as does shoveling!
3) Stay Connected
Isolation can intensify feelings of loneliness and depression. Make an effort to reach out to friends, family, or a peer support group, even when you don’t feel up to it. Try to work social time into your weekly schedule through taking a class, meeting with a friend for coffee once a week, or chatting with a loved one on the phone for a few minutes while you take a walk.
Related: How to Build Your Support Network in Recovery
4) Increase Your Vitamin D Intake
Enjoy vitamin D rich or fortified foods–including fortified milk or cereal, egg yokes, and fatty fish like salmon, tuna and mackerel–or take a high quality supplement to help offset your body’s reduced ability to make vitamin D from sunlight exposure in the winter. Work with your doctor or nutritionist to make sure you’re getting your daily needs met.
5) Maintain Healthy Habits
Maintaining a consistent sleep and meal schedule goes a long way to keeping our energy levels and moods stable. Similarly practicing mindfulness and stress management can help keep your moods more stable and help you navigate the challenges of maintaining sobriety during the holiday season.
Related: 7 Strategies for a Stress-Free Sober Holiday
6) Reach Out to Your Support Network
Give a trusted friend or family member a call if you’re feeling down. Let them know that this time of year is tough for you, so they can check in on you and hold you accountable to showing up for social commitments.
7) Seek Professional Support
You don’t have to face seasonal depression alone. Reach out for help early—whether that’s counseling, therapy, or a local peer support group—especially if you have been affected by the winter blues or SAD in the past.
Related: Community Resources - Find Local Peer Support Groups, Therapists, Counselors & More
8) Practice Self-Compassion
If you’re struggling, remember: it doesn’t mean you’re failing. It’s normal to have substance cravings intensify during times of increased stress and decreased mood. Give yourself grace, celebrate small victories, and know that it’s okay to ask for help.
Related: How to Ask for Help with Confidence
If your sadness doesn't go away or interferes with your daily life, you should seek out a mental health professional for support and guidance. Visit our Community Resource Directory for a list of vetted local therapists and counselors, whether you’re seeking help for SAD, want to get ahead of the winter blues, or are looking for professional support on your recovery journey.
Written by Liz Haas, Recovery Resources Digital Marketing & Outreach Specialist
