Winter is here. Children are playing in the snow, and holiday music seems to come from everywhere. Everyone seems happy, but not you. You aren't alone. Your mom or grandmother probably called it the winter blues. Sometimes, winter blues can morph into seasonal affective disorder (SAD). Each year, around five percent of Americans experience SAD, with four out of five people affected being women.

The holiday season brings its own set of stressors that can exacerbate your feelings of sadness and anxiety. You might be working multiple jobs to buy a special present or traveling to visit family. It might be financial stress or intense family dynamics that make your depression or stress levels explode. However, some people with winter blues experience severe suicidal thoughts and ideations.

This year, you can minimize these feelings by developing a personalized self-care plan for yourself and sticking to it.

Understanding Winter Blues

The winter blues is a form of depression that usually happens during the colder months. For most people, the signs begin in the fall, last through the winter, and end in the spring. It can also occur because of the reduced amount of sunshine we experience compared to the spring and summer months.

The winter holidays bring unique stressors, including financial pressure, social outings, and family drama. Some people feel isolated because they don't live close to their families or can't afford to go for a holiday visit.

Recognizing Signs of Seasonal Depression and Holiday Stress

You need to know how to recognize the most common signs and symptoms of winter blues in yourself and others before you can make appropriate changes. The most common symptoms include:

Recognizing the winter blues - A man at home feeling sad during the holiday season.

Fatigue
Irritability
Difficulty concentrating
Feelings of isolation
Loss of interest in activities
Disrupted sleep patterns
Changes in appetite
Low energy levels

To identify winter blues in yourself and others, you must pay close attention to any behavioral changes. You can listen closely to what you and others are saying.

The Connection Between Seasonal Depression and Suicide Risk

It's easy to lose hope when you spend so much time feeling isolated, sad, and alone. You begin to feel like nothing will ever feel good again, so why bother? The lack of sunshine, holiday pressure, and less time spent socializing increase feelings of sadness and despair. You might also be experiencing burnout and using substances to cope with it.

When you notice these feelings, you must act quickly. You want to reach out for help and foster open conversations with friends, family, and possibly a professional about your mental health. Support is out there, and you only need to ask. If you're having suicidal thoughts, a crisis line or other immediate support system can help you through it.

5 Self-Care Strategies to Beat the Winter Blues

You might wonder what self-care can look like for you. Here's a look at five self-care strategies to support positive mental health and reduce stress and anxiety.

Light Therapy and Spending Time Outdoors

Warm sunshine makes you feel good. It's the Vitamin D that you get from it. During winter, take advantage of daylight hours to get some sunshine — even if you have to sit in your car and enjoy it streaming through the windows. You can also try light therapy lamps.

Beating the winter blues - A woman outdoors playing in the snow.

Warmth and Relaxation

Warm air and water offer many benefits to prevent the winter blues. A hot bath can help reduce stress in your body and relieve aches or pains. You can use:

Saunas
Therapy tubs
Steam rooms
Swimming in a heated pool

They can also improve circulation, reduce tension, and boost overall well-being.

Mindful Scheduling During the Holidays

No is a two-letter, one-syllable word that seems almost impossible to say when holiday requests come in. You should pick the functions you want to attend and politely refuse any additional requests. You can set boundaries, such as you won't stay longer than an hour or you can't add another party to your calendar. Lastly, you can craft a schedule that isn't overcrowded and give yourself permission and time to rest during the holidays.

Healthy Lifestyle Habits

Nutrition, regular exercise, and adequate sleep are the best weapons for combating the winter blues. You don't have to go overboard on the exercise. Gentle exercises, including stretching, yoga, or walking, can boost your energy and improve your mood.

Seeking Support and Staying Connected

Friends, family, or professional support are only a call away, and you should seek support when you need it. Nurturing these relationships helps reduce your feelings of loneliness and isolation.

Quick Self-Care Ideas for Cold Winter Days

Self-care is easier than you think. Here are a few quick ideas for cold days:

Treat yourself to an at-home spa day, including a face mask, body scrub, pedicure, and manicure.
Indulge in a cup of hot chocolate with marshmallows beside the fireplace.
Go out to lunch with a friend you haven't seen in ages.
Practice meditation or deep breathing.
Take a long hot bath with a new book.

Building Resilience for the Winter Months

Resilience is your ability to adapt to a stressful or changing situation. As you experience winter blues, resilience can help you manage stress and the emotional challenges you experience during the colder months.

You can build resilience in many ways, including practicing gratitude, maintaining a hopeful outlook, and setting small, manageable goals. Do not underestimate the value of small daily actions, as they can provide a sense of purpose and offer long-term well-being.

Managing the winter blues - A group of friends having a Christmas dinner at home.

Supporting Someone Struggling With Winter Blues

Even if you don't struggle with winter blues, you can be a supportive friend or family member for those who do. Active listening, empathy, and patience should be the cornerstone of your support for friends struggling with this condition. You can help normalize seeking professional help and provide local and national resources, such as "SpeakUp ReachOut," 988, and crisis lines. Don't make dismissive comments, including "Just cheer up," and avoid judgmental statements or comments.

Minimize Winter Blues This Year

You now understand how important self-care is to reduce your stress and help improve your overall mood. You can experiment and discover the best self-care option for you. When you recognize the signs of winter blues in others and yourself, it's easier to be proactive, seek help, and support others. With the right tools, you can control your symptoms and navigate the holiday stress with a fresh outlook.

It's Cold Outside: Self-Care to Manage Winter Blues and Reduce Suicide Risk