Winter. The season of cozy blankets, hot chocolate, and endless nights of Netflix binging—sounds ideal, right? Well, for some of us, it’s also the time when our energy plummets, our motivation takes a hike, and the mere thought of getting out of bed seems like a monumental task. If this sounds like you, you’re not alone. The winter blues are real, and sometimes, even the best fuzzy socks and holiday movies can’t chase away the negative thinking spirals and feeling blue.
Before you vow to remain indoors until the first sighting of dandelions, know that you have other options. Therapy can be an incredibly helpful way to beat those seasonal blues.
So, What Exactly Are the Winter Blues?
The "winter blues" are what most of us call the sluggish, “ugh, I’m just not feeling it” vibe that takes over when the days are shorter and the sun is MIA. It’s a mix of low energy, irritability, and maybe a little bit of that yearning to crawl into a cave.
For some, these blues go beyond just a feeling of dreariness and dip into something deeper, like Seasonal Affective Disorder (SAD). SAD is a form of depression that kicks in during the colder months, and it can make you feel like you’re living in a permanent winter fog—one where nothing’s fun and everything’s a little gray.
Typical signs of SAD include:
Feeling sad or having a depressed mood.
Loss of interest or pleasure in activities previously enjoyed.
Changes in appetite; usually eating more and craving carbohydrates (Costco bag of chips anyone?).
Change in sleep; usually sleeping too much.
Loss of energy or increased fatigue despite increased sleep hours.
Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing)
Feeling worthless or guilty.
Difficulty thinking, concentrating, or making decisions.
How Therapy Can Help
Therapy can help you navigate this season of cold winds and darker days with a little more warmth—emotionally speaking.
1. Let’s Figure Out Why You’re Feeling This Way
Sometimes the winter blues sneak up without us even realizing it. A cozy night in suddenly feels like you’re trapped in a cloud of despair. A therapist can help you figure out exactly what’s going on, and why the winter months feel especially hard. Therapy can help you pinpoint the problem and create a plan to tackle it head-on.
2. Changing Your Thoughts: The CBT Trick
If you’re caught in a cycle of negative thinking, therapy can give you the tools to break it. Cognitive Behavioral Therapy (CBT) helps you challenge unhelpful thoughts like, “I’m always going to feel this way,” and replace them with healthier, more balanced ones. For example, instead of thinking, “I can’t even make it through the winter,” CBT might help you reframe it to something like “the winter is tough, but I can handle it, and there are ways I can feel better.” It’s like a mental reset button…and yes it takes practice and work, but in your therapist you can find an ally in the fight against negative thoughts.
3. Embrace the Light
Winter is dark… really, really, dark. We’re talking 4:30 PM sunsets and the feeling that you are ready for bed at 8 PM. A therapist might suggest light therapy. Using a special lightbox to simulate sunlight can help boost your mood and energy levels. If you haven’t seen sunlight in days, try creating your own sunshine indoors.
4. Get Moving (And Not Just to the Kitchen)
When it’s cold and gloomy, the idea of getting active can feel like a form of torture. But trust us—exercise is one of the best ways to shake off the winter blues. Therapy can help you find ways to stay active, even on the days when the thought of putting on pants feels like too much. It doesn’t have to be a marathon—just taking a brisk walk outside can do wonders for your mental health. Your therapist can help you set small goals and to keep you accountable, even when the couch is calling your name.
5. Boost Your Social Game
Winter can feel like a lonely time—especially if you're not feeling up for those holiday parties or weekend gatherings. But isolation only makes the winter blues worse. Therapy can help you identify ways to stay connected with friends and family, even if it's through virtual hangouts or a quick text exchange. Human connection is important, and whether it is through volunteering, working at a coffee shop, or getting out for your therapy session, sometimes all you need is one good chat to feel more human again.
6. Self-Care and Self-Compassion (Yes, You Deserve It)
When life gets tough, self-care often gets tossed aside in favor of just "getting through it." But self-care is one of the best ways to nurture your mental health. Your therapist can help you build a self-care routine that works for you—even if it’s just taking five minutes to breathe or giving yourself permission to take a nap without guilt. No one said you had to be super productive every moment of every day—sometimes, resting is the most productive thing you can do.
Numerous research studies have demonstrated that individuals who practice self-compassion experience significant benefits for both their mental and physical health.
Self-compassion is about turning inward and offering yourself the same kindness and understanding that you would extend to a friend who is going through a tough time. It’s about being supportive when you're dealing with life's challenges, feeling inadequate, or making mistakes. Be patient and speak to yourself with kindness.
When Should You Reach Out?
If you’re finding that the winter blues are lasting longer than usual or are getting in the way of your daily life, it might be time to seek help. Therapy can provide support when things feel tough, and it can equip you with the tools to feel better—not just for the holidays, but for the whole season.
So, if the winter blues are making you feel more “grinchy” than merry, reach out to a therapist today. KaZa Family Centre (https://www.kazafamilycentre.com/) has a team of compassionate clinicians who care about your mental health.
*If you feel your depression is severe or if you are experiencing suicidal thoughts, consult a physician immediately or seek help at the closest emergency room. The Suicide and Crisis Helpline 988 provides 24/7, free and confidential support for people in distress as well as prevention and crisis resources for you or your loved ones. Call or text 988, you don’t have to suffer alone and in silence.
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