A mental dip: Winter edition

That time of year again!

The end of October is approaching, and the clock change is just around the corner. 

The days are getting shorter once again.

On the one hand, it can feel wonderful to experience such a festive time of year with lights, colorful autumn leaves, and shiny decorations.

On the other hand, limited daylight, gray skies, and spending more time indoors can negatively influence how we feel, think, and behave.

With reduced sunlight, our body’s internal clock (circadian rhythm) can become distorted, serotonin levels (a chemical linked to mood) may decrease, and melatonin production can increase, making us feel tired and gloomy.

We might feel down and lonely, experience low energy, and have reduced motivation, leading to increased desire to eat and sleep more.

If you find yourself experiencing a winter dip (or winter blues), here are some tips that might help:

• Connect with others

  Reach out! It can be on location or online. Join meetups. Engage in a heartfelt conversation over coffee or lunch break. Send a funny post to a friend. These all can help boost your mood and remind you that winter doesn’t have to be isolating. Connection is your shield against the gloom. 

• Write about what you like about winter

  Cherish some nostalgia from past winter days. Capture the magic of cozy nights, family dinners, snowflakes, and winter traditions in writing. Recalling joyful winter memories can melt away today’s chilly blues and make the season feel special (if this is what you would like).

• Practice making decisions on a daily basis

  Boost your sense of control by deciding on simple things such as what to wear, eat, or which project to tackle. Each decision, no matter how small, helps build confidence and lift your mood.

• Stay in touch with your hobbies and interests

  Dive into the activities you enjoy spending time with, whether it’s learning a new language, dancing, or reading. These little sparks of joy keep your spirit bright, even when the days are shorter and gray.

• Let it be colorful

  Surround yourself with bursts of color!  Buy some flowers, wear colorful clothes, enjoy writing or drawing with colorful pencils.

• Spend time outside

  It doesn't have to be for hours. Even a short stroll or sitting in the fresh air for five minutes can make a world of difference. Feel the crisp breeze on your face and let nature recharge you.

• Let the light come in

  Open those curtains wide and let the light flood your space, even if it’s just for a brief moment. Natural light can boost your energy levels, so soak it up during your lunch break or morning routine.

• Do meaningful things to feel satisfied and good

  Engage in activities that can give your day a sense of purpose. Whether it’s volunteering, helping a friend, or working on a passion project, these small acts might give you a feeling of fullfillment.

• Set achievable goals for every day & week

  Check if your goals are SMART enough. Break down your tasks into small, realistic steps that are: Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). Every little goal that you accomplish might help boost your motivation.

• Take it easy

  The nature slows down, let it go, and welcomes fall and winter. Do you have something to learn from it? Like the trees shedding their leaves, allow yourself to slow down and recharge. Embrace the natural rhythm of the seasons and reflect on what you can let go of to feel a bit lighter.

• Stick to a routine

  Does not have to be followed perfectly. Create a daily rhythm that works for you, even if it's flexible. Routines bring structure and can help ease feelings of uncertainty or low energy, but please be gentle to yourself and remember not to stress if things don’t go exactly as planned.

• Move it

  Exercise, walk, bike, dance. Do whatever works for you to get your body in motion. Moving boosts your mood and energizes your day.

• Be aware

  Do not fall into the trap of distorted thinking. More on this later. Stay mindful of negative thoughts that can sneak in and distort your perspective. Recognizing them is the first step toward staying flexible and adaptive.

• Invest time in making new connections

  Don’t shy away from meeting new people! Whether it’s through hobbies, work, or online communities, building fresh relationships can add excitement and support to your life. We'll see each other soon in meetups. Looking forward to that!

• Talk with others

  Do not keep it to yourself. Talking helps you process emotions and may offer valuable perspectives.

• Look after yourself

  Monitor your needs. Ask yourself frequently: What do I need at the moment?

  Eat healthy, self-care. Pay attention to your body and mind. Nourish yourself with healthy food, practice self-care, and prioritize what you need to stay balanced and energized.

• Connect with a psychological counselor

  Sometimes, a chat with a professional can work wonders. A counselor can help you navigate tricky emotions, and equip you with tools to handle the winter dip. Don’t hesitate to reach out—talking to someone who understands can lighten the load and give you a fresh perspective to tackle the gray days ahead!

Some questions to ask yourself

• What do I need at the moment?

• What gives me hope?

• What makes me feel gratitude?

• What makes me feel optimistic about my life?

• What do I do when I feel frustrated?

• What gives me energy?

• What helps me stay grounded during tough times?

• How do I support myself when I feel overwhelmed?

• What achievements am I proud of?

• Who or what inspires me to keep going?

• How do I find joy in my everyday life?

• What small moments bring me peace and contentment?

• How do I recharge when I feel drained?

• What actions bring me closer to my goals?

Did you know that …

• 3 out of every 100 people in the Netherlands experience symptoms of seasonal affective disorder (SAD) or winter depression . 

• SAD can also occur during the spring and summer, known as summer-pattern SAD or summer depression. For more on the symptoms, check here. Whether it is winter or summer depression, consult your huisarts (GP) if these symptoms consistently disrupt your daily life.

• Light therapy is often effective for winter depression, but it should not be used without consulting to your huisarts (GP), as it can disrupt your biological clock. The same applies to taking melatonin.

Helpful resources

• https://www.thuisarts.nl/winterdepressie/ik-heb-winterdepressie : You can explore what winter depression is, what its symptoms and causes, who is more susceptible to it, and treatment options (The website is in Dutch but can be translated into English). 

• Kleurjeleven.nl : An online course aimed at improving mood and combating mild depression. The program consists of 8 lessons of 30 min designed to help manage stress, reduce negative thoughts, and increase energy levels. The course can be accessed anonymously and for free (The website is in Dutch but can be translated into English). 

• https://modules.newhealth.nl/aanmelden-somberheid/online : The page provides a self-test for evaluating depressive symptoms using the PHQ-9, a widely recognized tool for assessing depression severity. It is entirely anonymous, and results are given immediately after completion (The website is in Dutch but can be translated into English). 

• https://eprints.gla.ac.uk/292974/1/292974.pdf : A scientific report to gain awareness about the experiences of people with SAD. Bodden, S., Finlay, A., Lorimer, H., Parr, H. and Williams, C. (2022). “Winter Worries: Understanding Experiences of Seasonal Affective Disorder in the UK through the 2022 ‘Big SAD Survey’”. Interim project report.