It is that time of year when warm, comforting November dawns turn into dark, bone-chilling mornings. Although the winter season welcomes festivity and magic, its arrival also invites the ‘cold-weather blues’. This seasonal shift in temperature contributes to a substantial change in lifestyle for many, which may lead to increased feelings of depression, anxiety and a loss of motivation. With less time spent outdoors and a decrease in sunlight exposure, our moods and behaviors can quickly be impacted. 

It comes as no surprise that seasonal depression is more common in areas with harsh, long and bitter winters. According to Psychology Today, an estimated 4-6% of adults in the U.S. are affected by seasonal affective disorder, and an additional 10-20% may experience a more mild form. These cold and unpredictable climates can have severe mental, physical and social effects. Here are some tips for making the best of the desolate winter months. 

Get outside and find sun exposure.

Doctors recommend getting 20 to 30 minutes of sun exposure a day, but this can be increasingly difficult during the winter months. Finding a source of vitamin D, even sitting by a window, can be beneficial during this time. Light therapy lamps are helpful and relatively inexpensive tools that can provide similar benefits as natural sunlight. Furthermore, bundling up and spending time outdoors can be extremely beneficial and fun; consider playing outside in the snow, going on a walk through the Arboretum’s illumination exhibit or ice skating with friends. 

Keep consistent in exercise and healthy eating. 

A drop in motivation is synonymous with winter’s dark afternoons. However, keeping a consistent exercise routine is vital to keeping in good physical and mental shape. Paired with healthy eating, these two things are simple, yet crucial lifestyle choices that can hugely impact your well-being throughout the season. 

Carve out time to do what you enjoy.

With dropping temperatures and freezing winds, we are forced to spend a lot more time indoors. Fortunately, this can be the perfect opportunity to explore interests or pick up a new hobby. For instance, reading a wintery novel in front of the fireplace or watching a favorite holiday movie with family and friends are perfect pastimes for making the most of the cold weather. 

These simple tips can aid occasional seasonal sadness. However, if these mental health issues begin to severely interfere with your daily life, please consider reaching out for professional health.