By Taylor Lavender, PMHNP-BC, Psychiatric Provider, Cedar Hills Outpatient Services

Dark, dreary winters often bring feelings of sadness and sluggishness, commonly called the “winter blues.” Decreased sunlight can disrupt neurotransmitters that are crucial for maintaining wellness. Here in the Pacific Northwest, we’re more likely to suffer from Seasonal Affective Disorder which causes changes in mood, activities, and overall well-being. As winter approaches, it’s important to implement strategies that combat these symptoms and help us thrive even in the darkest months.

• Exercise: When it comes to managing depression, physical activity naturally boosts “happy hormones” like serotonin, dopamine, and endorphins. Exercising outside is ideal, even if it’s cloudy.
• Nutrition: Although you deserve to indulge in holiday treats, avoid making it a habit. Refined carbohydrates like pastries and sweets destabilize blood sugar levels, leading to increased feelings of depression. Complex carbs are best. When you do indulge, blunt the effects with a healthy protein source beforehand.
• Light therapy: Using a light box in the morning for twenty minutes mimics natural sunlight which can help regulate circadian rhythms and serotonin levels. Verilux is a reputable brand for light therapy at a reasonable cost.
• Social connection: Studies show that positive social connections promote happy hormones, just like exercise. While it may feel easy to cancel plans and stay at home, prioritize spending time with others.
• Professional support: If you’re struggling with daily tasks, reach out to a professional to discuss options like therapy and medication. Our team at Cedar Hills Outpatient Services is ready to meet your needs this winter.