Winter Blues Got You Down?

It’s risky to think this way but here in New York, we seem to finally be moving away from a brutally cold winter. Spring can’t come soon enough, Before you know it, shivering will be replaced by sluggishness and the oppressive humidity of a New York City summer will have us forgetting that winter blues were even a thing. We talk about weather a lot and, in my city at least, complain about it endlessly. The beautiful days always seem fleeting. It’s important to notice them and experience them to the fullest. A sunny day can warm your heart and soul. Winter blues, though, are all about the cold in your bones, both literally and metaphorically. The world happens to be a mess this particular winter, make the chill that much more penetrating.

Feeling SAD?

Winter blues are a real thing. The shorter stretch of daylight and cold temperatures affect us all differently and affect many of us deeply. The clinical term, Seasonal Affective Disorder, conveniently abbreviates to SAD. Symptoms include:

• Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
• Oversleeping (hypersomnia)
• Overeating, particularly with a craving for carbohydrates, leading to weight gain
• Social withdrawal (feeling like “hibernating”)

Have You Tried These Strategies?

If you’ve been feeling many of the symptoms identified on the list above, I hope you’ll find comfort in the fact that more hours of sunlight and warmer temps may make a difference. Still, that may not be enough. There’s a fine line between seasonal sadness and SAD. Remember there’s help out there available to you. You do not have to suffer, figure it out on your own, or even wait to see if it’s just a weather thing. Please seek the help of a therapist if you’re feeling like it’s just too much. If it feels less extreme, there are strategies you can implement on your own even before the climate and calendar cooperate. Strategies for overcoming the winter blues include:

1. Showering and getting dressed. Seriously!
2. Cleaning up or decluttering your space.
3. Listening to a motivating podcast (have you listened to Unpacking Midlife With the Wise Women lately? Just sayin’…) or guided meditation or music.
4. Exercising. Bonus points if you do it outside in the fresh cold air.
5. Speaking of fresh air, getting out into nature.
6. Helping someone else. No gesture is too small.
7. Asking for help from a friend, a loved one, or a therapist.
8. Meditating.
9. Making something or get creative. It’s good for our brains and moods to have fun and do something novel.
10. Taking it easy. Sitting on the couch, bingeing a show is only a problem if it becomes a habitual thing. Give yourself permission to take it easy and do nothing sometimes. It may just give you a chance to remind yourself that spring is around the corner.

Tend to Yourself!

Don’t be hard on yourself if you feel like you’ve complained more this winter than you have in the past. If this winter has felt heavier than you expected, let that be information, not indictment. Instead of judging yourself for feeling low, try tending to yourself the way you would a friend. Aim for more light, more movement, more connection, and less self-criticism. Schedule the walk. Book the therapy session. Text the friend. Turn on the lamp. Protect your sleep. Spring will come. In the meantime, take your own hand. The light always returns but how you care for yourself in the dark matters.

Musical Playlist While You Ponder This Post

Shivers by Ed Sheeran, A Hazy Shade of Winter by Simon and Garfunkel, Cold as Ice by Foreigner, Wintertime Love by The Doors, Winter Song by Ingrid Michaelson & Sara Bareilles, Winter by Tori Amos, White as Snow by U2, Winter Winds by Mumford & Sons, Winterlude by Bob Dylan, Let it Go by Idina Menzel (from the movie Frozen)

Thinking and Trying

Something to think about: “I’ll give you a winter prediction: It’s gonna be cold, it’s gonna be grey, and it’s gonna last you for the rest of your life.” — Groundhog Day (Phil Connors)

Something to try: Listen to Bruno Mars’ new album The Romantic wherever you get your music. What can I say? Bruno’s music makes me smile and I’m hopeful it will do the same for you.

Join Our Tribe

I always feel smarter and stronger when I listen to and connect with wise people. My friends and fellow coaches Maria and Lorin are among the wisest people I know. The three of us joined together to bring you the Unpacking Midlife With The Wise Women podcast. You can listen on Spotify or Apple podcasts. We share our thoughts, concerns, and joys relating to our journeys through midlife. Whether you’re seeking guidance, validation, or the comfort of knowing you’re not alone, this community welcomes you.

Coaching Can Help

Are you feeling the cold in your bones and it’s getting you down? Are you thinking you’d like to immerse yourself in a new activity or develop a new habit but you’re frozen solid, stuck to your seat, and can’t get yourself going? If that’s the case, you might consider working with a coach. Together, we can help you create an action plan full of small steps and accountability so you can keep moving forward and thaw like the champ you are. Contact me here to talk about how coaching can help you. The first session is 15 minutes over Zoom and it’s free.