By Kristen Carpenter, LMSW.
While spring may be shyly peeking its head around the corner, this winter has been a true test of patience and resilience. Some people naturally find winter cozy and calming, leaning into the slower pace of life and effortlessly romanticizing relaxing nights in. For others, long, snowy winters can feel torturous, marked by long nights and low moods. During this time, many of us notice what we colloquially refer to as the “winter blues”. While this may sound unassuming, seasonal depression- also called seasonal affective disorder (SAD)- is a type of depression that impacts around 5% of the U.S. adult population (Cleveland Clinic, 2022). It often begins in young adulthood, and women are more at risk. Risk is also elevated if you already have another mood disorder, like major depressive disorder or bipolar disorder.
Researchers attribute seasonal affective disorder to changes in our biological clock that occur when there is less sunlight, which can impact mood, sleep, and hormones. Sunlight also helps regulate serotonin, so a lack of sunlight in the winter can cause serotonin levels to drop even further. Lower Vitamin D due to reduced sun exposure can also negatively impact serotonin. Basically, winter can add to our vulnerabilities in a major way. Symptoms may include pronounced sadness, feelings of hopelessness and worthlessness, trouble concentrating, urges to isolate, feeling unmotivated, and oversleeping. Many of these experiences are common during the winter months, but for some people, they can significantly impact daily functioning.
While we're longing for the feeling of sunshine on our skin, the chirping of birds, and longer days, the end of winter can feel particularly hard. Short of moving across the country, what are some ways we can make the end of this long winter season feel a little more tolerable? Here area few DBT skills that I often turn to in these moments:
Accumulate positive emotions:
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Do pleasant things now that are possible. Going to the beach or sunbathing might not be an option right now, but what is? These activities might not fix everything, and research shows that engaging in positive experiences and pleasant events can generate positive emotions that help bolster our mood and overall sense of well-being (Ong and Lee, 2023). Bundle up and see a movie with a friend, read a book (I recommend Wintering by Katherine May), lean into a bit of hygge and cozy up your living space with blankets and twinkle lights, daydream about what you'll do in the spring, listen to music, watch your favorite comfort show, knit, try a new hobby...one gift that slow winters can give us is time.
PLEASE
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PLEASE stands for Treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, and get Exercise. The acronym might not make immediate sense, but it's actually a powerhouse skill for reducing vulnerability to intense emotions that can be amplified by SAD. It’s essentially an extension of self-care: ensuring that you're getting adequate sleep and rest, moving your body, nourishing yourself with foods that you know help you feel good, and taking care of your medical needs as necessary. This might look like taking a candle-lit yoga class, going for a walk in the cold winter air, or cooking yourself your favorite winter soup. SAD can increase urges to do nothing at all, which brings me to my next favorite skill.
Opposite Action
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Opposite action is the skill of acting opposite to your emotion urge when it's effective to do so. For example, SAD might be telling you to stay in bed all day, withdraw from friends, or avoid moving your body altogether. While rest is important, when that withdrawal and stagnation start to feel heavy or icky, Opposite Action means taking a small step anyway, because you know it will likely help shift your mood. Encourage yourself to get off the couch and text a friend, or go to that candle-lit yoga class, or a brisk winter walk.
Of course, none of these skills are meant to magically erase the difficulty of winter. Sometimes, the season really is just hard. However, small, intentional actions can help to soften the edges of these darker months and remind us that we are not entirely at the mercy of the weather or our moods. Winter asks for patience, for gentleness with ourselves, and for some creativity in how we care for our minds and bodies. If anything, it can be a season for practicing self compassion as we transition from the cold to the warmth.
