Your guide for coping with the winter blues

Do you feel like your mood and energy levels take a dip during the winter months? You’re certainly not alone! The stress of the holidays and darker days can make us all feel a little less sunny. And some people may be experiencing major depressive disorder (MDD) with a seasonal pattern, commonly known as seasonal affective disorder (SAD). This type of depression is often triggered by changes in daylight and weather, usually occurring in the fall and winter, disrupting our body’s circadian rhythm and affecting our feel-good hormones and energy levels. 

Whether you or someone in your family is experiencing MDD with a seasonal pattern or simply feeling a bit down, we have a seasonal coping guide designed by Bend clinicians to help you and those you love to feel your best inside, even when the temperatures drop outside. 

How to feel your best this winter

The winter can be a wonderful time to cozy up in your home, connect with your loved ones, and prioritize your overall well-being. To help you and your family to feel your best, the team at Bend has put together a list of realistic ways to boost your mood this season and beyond. 

• Get outside when you can. We know the dropping temperatures can make getting outside much more difficult but, if you can, try to get outside first thing in the morning to soak up some sunlight. This one habit can make a big difference in how you feel and can be especially beneficial for those who experience depression. Nature can give you a major mood boost, so try bundling up and taking a nature walk with a friend, have a cup of coffee outside, or decorate your lawn for the holidays as a family. 

• Bring in the light. When the days get shorter, try letting as much light as possible into your space. Keep your blinds open and if you’re working remotely, you could also try to choose a workspace near a source of natural light if possible. You can also bring a sun lamp into your home to help your space feel brighter.
  
  
• Find moments of movement. We’re big believers in making exercise fun! What types of movement do you most enjoy? Can you create a playlist and have a dance party at home? Want to gather friends or family and head to the ice skating rink or the bowling alley? Can you bundle up and take a nature hike or build a snowman?
  
  
• Create a calming space. Try to embrace the cozy season by clearing out the clutter in your home, decorate for the holidays as a family, curl up with a good book, add essential oils for a little aromatherapy, buy yourself a special plant (snake plants and pothos plants are great for beginners), and add calming music to create a chill vibe. 

• Prioritize sleep. Getting enough sleep is essential to our physical and mental health. It allows our bodies and minds to recharge, supports our immune system, helps with emotional regulation, and boosts cognitive functionality. To get your best night’s rest, try keeping a regular schedule, put away screens at least two hours before bed, make your room a dark, cool space, and try calming activities before sleep like taking a bath, journaling, or meditating. 

• Take tech breaks. We know that this one isn’t easy when we live in such a digital world, but try setting realistic limits on how much time you spend on your phone, in front of your computer, or streaming TV shows. Our devices are designed to keep us hooked, so consider setting app time limits (especially for those never-ending social media scroll sessions) to help you out. No shame here! Using technology isn’t a bad thing, but try to prioritize offline activities and IRL connections with people you enjoy.

• Connect with your community. Isolation can be a huge challenge in the winter months. Having a safe, nurturing community which can include parents, siblings, friends, teachers, co-workers, and mental health professionals can make a huge difference in fostering healthy adaptability. Who can you text when you’re having a tough day or just need someone to talk to? What things do you enjoy and want to do more of? Consider joining groups or trying out hobbies that interest you to help build social connections within your community.
  
  
• Tap into your coping skills. When you’re feeling stressed, try a simple breathing exercise (there are so many great meditation apps out there!), make yourself a nutritious meal, or let it all out in your journal. Turning to these techniques may feel strange at first, but give them a try and see what works for you. By learning how to ease your body and mind during times of overwhelm, you’ll be building a toolkit of healthy habits that you can always turn to.

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If you or someone in your family is feeling low this winter and could use some extra support, consider reaching out to Bend. A mental health professional can help kids, teens, young adults, and their families navigate the more challenging aspects of life, while providing evidence-based tools to help you feel your best. 

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