In 2005, psychologist Cliff Arnall introduced the term “Blue Monday” during a marketing campaign for a British travel agency. The concept, based on a pseudo-scientific formula, suggested that the third Monday of January was the most depressing day of the year, characterized by sadness, low energy, and social withdrawal. While the notion of Blue Monday has been debunked, the emotional challenges associated with the colder, darker months are very real.
Seasonal affective disorder (SAD) is a recognized form of depression linked to seasonal changes. Symptoms include fatigue, irritability, changes in appetite, loss of interest in enjoyable activities, and feelings of hopelessness. According to the Canadian Psychological Association, approximately 15 percent of Canadians experience some symptoms of SAD. The disorder is believed to be connected to reduced sunlight exposure, which disrupts circadian rhythms—our internal clock that regulates biological processes such as sleep and hormone production.
Evidence-Based Strategies for Coping with Winter Blues
While we cannot control the weather, several evidence-based strategies can help individuals navigate the winter months more effectively. Creating a cozy reading nook with a warm blanket, hot chocolate, and a good book can provide a dedicated space for self-care and relaxation. This practice also encourages mindfulness, which involves focusing on the present moment and accepting thoughts and feelings without judgment.
Mindset and Expectations: The Power of Reframing
According to psychologist Kari Leibowitz, author of “How to Winter: Harness Your Mindset to Thrive on Cold, Dark Days,” the key to thriving in winter lies in reframing—changing one’s perspective to find a more positive, constructive, or empowering interpretation of the situation. Cultures that thrive in winter often anticipate it, viewing it as meaningful and something to look forward to, which can boost morale.
Replacing negative language about winter with more appreciative terms can transform the season from something to be dreaded to an opportunity for rest and recharge. By adopting a positive mindset, overall well-being may improve.
The Benefits of Outdoor Activity in Winter
Spending time outdoors can elevate mood and boost energy levels. Despite the shorter daylight hours, it is crucial to make the most of them. Engaging in outdoor activities during late morning and early afternoon, when natural light peaks, can be beneficial. However, winter weather can make outdoor activities less appealing and even hazardous due to cold and icy conditions, which can increase the risk of cardiovascular events by constricting blood vessels and raising blood pressure.
To safely enjoy the outdoors, invest in appropriate clothing suited to the temperature. On colder days, engage in light activities such as walking and keep outdoor excursions brief, around 15 minutes.
Embracing Hygge: Lessons in Slowing Down
The concept of hygge, originating from Denmark and Norway, emphasizes enjoying a slower-paced life and connecting with loved ones. It often involves creating a pleasant environment, such as lighting candles or staying warm by a fire, to foster positivity.
When indoors, sitting near windows to work or read and increasing indoor lighting brightness can help. Using light bulbs rated as “daylight” and adding lamps to supplement overhead lighting can increase serotonin levels, improving mood and helping regulate circadian rhythms, which in turn can enhance sleep quality, energy, and focus.
Hygge-type activities, like knitting, coloring, and playing board games, can support overall well-being. Enjoying simple meals with others or spending quiet time alone in nature are also ways to embrace the season.
Listening to Seasonal Changes and Practicing Self-Care
Winter is a natural time to slow down, rest, and restore, as seen in nature with bears hibernating and bumblebees going underground to survive. This season provides an opportunity to prepare for a more active upcoming period.
To benefit from the slower pace, reduce over-scheduling when possible and adjust sleep routines to suit individual needs. Enjoy quieter evenings and earlier bedtimes, and accept that lower energy levels are normal in winter. The season offers a chance to do less without guilt.
Spending more time indoors allows for reconnecting with hobbies and activities that have previously brought joy. Activities like doing puzzles can provide a break from screens, reducing stress. Reading a good book offers a mental escape, allowing individuals to disconnect from worries. Creative pursuits such as baking can foster a sense of purpose.
As the colder months continue, embracing these strategies can help mitigate the effects of the winter blues, promoting a healthier and more fulfilling experience during the season.
