Beating the Winter Blues

Beating the Winter Blues:
Understanding SAD and How to Feel Better This Season
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Understanding SAD and How to Feel Better This Season

Winter can take a toll on mood and energy, and while you may have heard of “Blue Monday” as the saddest day of the year, there’s no scientific evidence that one specific day is worse than others. That said, the winter season itself can be challenging for many people.

A “Blue Season,” Not a Blue Day

Blue Monday usually falls on the third Monday of January and was coined in 2005 as part of a marketing campaign. While the idea caught on, there’s no scientific evidence that one specific day is gloomier than the rest. That said, late fall and winter often bring what’s known as the “winter blues”; a temporary drop in mood and motivation linked to darker days, colder weather, and less time outdoors.

For some, symptoms are more intense and may be related to Seasonal Affective Disorder (SAD), a type of depression tied to seasonal changes. Symptoms often appear in late fall and improve in spring, and may include low mood, fatigue, sleep changes, and difficulty concentrating. Reduced sunlight is believed to play a major role by affecting the body’s natural mood and sleep chemicals.

Small Habits That Help

Managing the winter blues isn’t about drastic changes. Small, consistent actions can make a big difference.

Keep Moving

Regular exercise has been shown to help reduce symptoms of low mood and fatigue. Even 20 minutes of movement can boost energy and motivation. When possible, take your activity outdoors to combine movement with daylight exposure.

Get What Sunlight You Can

Natural light helps regulate your internal clock and supports mood. Open blinds, sit near windows, and spend time outside during daylight hours. Light therapy may also be helpful for those experiencing SAD.

Prioritize Sleep

Aim for a minimum of 7 hours of sleep per night and try to keep a consistent sleep schedule. Oversleeping or frequent naps can disrupt your body’s rhythm and increase daytime fatigue.
If winter feels harder than usual, you’re not alone. Staying active, getting light, sleeping well, and staying socially connected can go a long way in supporting your mental well-being during the colder months.

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