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If you feel extra tired and depressed during the Winter season, it’s likely not a coincidence. Winter burnout is actually a form of seasonal affective disorder (SAD), which is a type of depression that can occur during the Fall and Winter months.
With Daylight Savings, the colder weather, and the pressures surrounding the holiday season mounting, these negative feelings can be even worse.
Winter burnout can feel overwhelming, but the important thing is to understand that this feeling is normal for many people. Boston University reports that SAD affects an estimated 10 million Americans, with women four times more likely to be diagnosed with it than men.
With that said, there are ways to help us cope with Winter burnout without feeling guilty or out of control. Here are 5 ways to cope with Winter burnout that may just turn that frown upside down.
1. Take breaks
The truth that most of us know a little too well is that life is busy, and during the Winter months, the hustle and bustle can get intense. With end-of-year deadlines, New Year resolutions, holiday gift-giving, family demands, and other seasonal expectations on top of the regular ones, it can feel overindulgent, and sometimes even shameful, to take a breather.
However, taking a pause can be the very best thing during a time like this. Whether it’s taking a 15-minute break from a work task for a mind-clearing walk or taking a few days off for a vacation. Having time for yourself can mean the world.
Even if you have low energy, putting extra time aside for a self-pampering bath or shower can make you feel calm and refreshed.
2. Talk to someone
Winter burnout can make us feel isolated and alone, so it’s super important to express those feelings to someone we trust. That could be a loved one and/or a certified therapist.
Holding our feelings inside often leads to even worse mental and emotional concerns. Winter burnout can make us more susceptible to various mental health issues and even certain physical illnesses due to stress, which weakens our immune systems.
Mayo Clinic urges people not to minimize these symptoms as merely “Winter blues” or feeling a bit moody.
3. Light therapy
Going for a morning walk can make a drastic difference when it comes to Winter burnout.
According to the National Institute of Health, “sunlight affects levels of molecules that help maintain normal serotonin levels,” meaning that during the colder darker months, our bodies typically don’t get enough sunlight.
Our bodies need Vitamin D and can sometimes face deficiency when we don’t get enough time under the sun. While taking a walk at any point of the day can be a game-changer, a morning walk in the sunshine right after waking up may be most beneficial.
There’s also light box therapy that utilizes lamps for a mood boost if you can’t get enough natural sunlight. Taking Vitamin D can also help!
4. Sleep
There are few things that a good night’s sleep can’t help with, so get in your coziest jammies and settle in for bed earlier during the Winter months if you need to!
However, if you’re prone to oversleeping when you have Winter burnout, it may be helpful to make a routine that has clear times for sleep. This can ensure that if you need some extra sleep, you get it, but don’t end up sleeping the day away.
Daylight savings time can be especially disorienting for our circadian rhythms, which, according to the Journal of Clinical Sleep Medicine, “is your body’s internal clock that controls when you feel tired and wake up.”
So, try to show yourself some compassion as you acclimate.
5. Exercise
It’s hard to shake the sluggish feeling you get when Winter burnout hits, but some movement can help jumpstart your energy.
Many studies have shown that physical activity can help relieve seasonal depression symptoms and give us a big mental health boost. So, whether it’s dancing, yoga, a run, or whatever works for you, try to get moving!
