In sections of Scandinavia, the people experience “polar night.” It is the long darkness that descends from November to January. Yet, many report no low mood. Why? One reason is, they have a remarkable number of celebrations, get-togethers and parties. Although people going through seasonal blues often feel that relationships are a chore, resist the temptation to hide out. Make a point of getting together with friends even more regularly than you do in the sunny times of the year. Invent a reason to host a party. Brighten your home with friendship, fun foods, and some festive decorations!

While it is never a good idea to isolate, make the times you are home alone more joyful. Get cozy. Think of long winter months as a time for sitting by the fireplace, lighting lots of candles (at mealtimes and just because) and/or huddling under warm blankets with a warm drink and a good book. This is also a great time of year to put a little extra effort into making your home…homey. Even if you’re the only one at home, you deserve to live in a nurturing space. Put some energy into making your home a cozy and safe place that is welcoming and pleasant.

When you are tired of being in the house, intentionally get out of the house and enjoy winter activities like hiking, skiing, sledding, ice-skating, making a snowman, shoveling, tubing… If you have seasonal blues or even seasonal depression, winter is a great time to develop that all-important, abundant-living skill, leaving your comfort zone. Especially if you don’t like the cold, or the snow, get out of the house and hang around people who do. Be willing to learn from the example of those who feel energized by the cold weather. Studies show that people who challenge their comfort zones and are open to new experiences–even experiences that they don’t think they would enjoy–live more enjoyable, fulfilling lives.

Many people who struggle with the winter months do so because of bad memories that accompany the winter months. For those who grew up in chaotic homes or experienced the death of a loved one in the winter months, this time of year–especially with so many major holidays–can be particularly painful. Psychologists refer to the pain caused by memories associated with particular times of year as “anniversary reactions.” The root memories causing these reactions aren’t always obvious. One good way to identify anniversary reactions is to sit with the feelings you are having and write out whatever images or memories bubble up to the surface. Don’t ask what memories are “causing” your feelings. Instead, ask what memories attend your feelings and how those memories might be contributing to your gloominess. Remind yourself that these times are past and make a point of writing out all the ways you’ve grown since you had those experiences and all the things you have to be grateful for in your present.

Speaking of gratitude, keeping a gratitude journal (and reviewing your lists regularly) is a proven way to increase your happiness set-point (the natural degree of happiness you tend to experience from day-to-day) by 25%! Especially if you are experiencing winter blues, make sure you take stock of all the things you have to be grateful for each day, especially the friends and people that make your life a better place to be.
Another way to be grateful is to make what St. Paul calls a “sacrifice of praise” (Heb 13:5). Praising God, even when you don’t feel like it (which is where the “sacrifice” part comes in) reconnects us with God’s love and providence in those times when we feel lonely and blah.

The good news is that whether you are suffering from milder or more serious problems with seasonal depression, treatments are available that can help get you to a happier, more joyful place. Don’t buy the lies that say, “this is just the way I am” or “this is how it has to be.” With a little help, you can learn to see all the good things winter has to offer and learn to love the gifts it brings.
Sometimes, self-help isn’t enough. If you find that your winter blues are negatively affecting your work, health, or relationships, it is time to talk with a professional. Call us at Therapy Solutions to talk to one of our mental health counselors and Take Your Life Back.