Mental Health Matters

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Beating the winter blues

The snow and cold of winter combined with the stress of the holidays can be draining, even in the best of times. According to the National Institutes of Health, on average 14% of people living in Northern climates like ours experience mild seasonal mood changes, and 6% will have symptoms significant enough to be diagnosed with Seasonal Affective Disorder (SAD).  With the additional challenges 2020 has brought, even more folks than usual may find themselves struggling with the “winter blues” this year. If this is the case for you, here are some simple things you can do to combat feeling down or depressed during the winter months.

 

Move into the light

The winter months bring some dreary days to Wisconsin, and yes, this can absolutely affect your mood. Take advantage of when we do get a little sunshine to find a window to sit in and soak up some of that light. Even a sun lamp or light box can be a worthwhile investment.

 

Maintain a routine

Even if you’re stuck at home, make an effort to wake up at a certain hour every day and do something (cook, exercise, clean, call a friend, etc.).  Keeping up with your regular activities can help keep your mood more stable.

 

Exercise

Exercise can be a powerful tool in managing symptoms of depression or anxiety. In fact, there’s good evidence out there that over time a moderate regular exercise routine can be as effective in treating mood disorders as a low-dose antidepressant. Find a spot you can dance, stretch, or take a walk–there’s no wrong way to do it, so long as you move.

 

Keep a Gratitude Journal

Making a conscious effort to acknowledge the things that are actually going well in your life–even when there’s a lot that isn’t–can help keep your perspective balanced and boost your mood. Writing down what you’re thankful for can also serve as a reminder when you’re struggling to stay positive.

 

Maintain a routine

Even if you’re stuck at home, make an effort to wake up at a certain hour every day and do something (cook, exercise, clean, call a friend, etc.).  Keeping up with your regular activities can help keep your mood more stable.

 

Grow your altruistic side

Take time to focus on helping someone else. A sure way to feel good yourself is by doing for others. Donate to a food bank, send a card to a Vet or elder, or salt/shovel your neighbor’s walk. If there’s a social issue that you’re especially drawn to (homelessness, domestic violence, food insecurity, etc.), find out how to get involved and make an impact in your community.

 

Connect

Make plans to safely spend time with people you enjoy. People tend to isolate themselves when they’re feeling down but this can make issues worse. Plan some time to connect via phone or Zoom and put it on your calendar. Chances are you’ll benefit from the effort.

Remember, if your mood is affecting your ability to work, learn, care for yourself, or be an effective parent or partner, it’s time to seek professional support. The Counseling Support Services team at MATC provides free, confidential counseling for students and can be reached at, [email protected]. You can also talk to your doctor, call your insurance company for a referral or call 211 for a list of community resources.

***If you’re having thoughts of self-harm, harm to others, or suicide, don’t wait–get to a hospital emergency room immediately, or call 911.***

The snow and cold of winter combined with the stress of the holidays can be draining, even in the best of times. According to the National Institutes of Health, on average 14% of people living in Northern climates like ours experience mild seasonal mood changes, and 6% will have symptoms significant enough to be diagnosed with Seasonal Affective Disorder (SAD).  With the additional challenges, 2020 has brought, even more folks than usual may find themselves struggling with the “winter blues” this year. If this is the case for you, here are some simple things you can do to combat feeling down or depressed during the winter months.

 

Move into the light 

The winter months bring some dreary days to Wisconsin, and yes, this can absolutely affect your mood. Take advantage of when we do get a little sunshine to find a window to sit in and soak up some of that light. Even a sun lamp or lightbox can be a worthwhile investment.

 

Maintain a routine

Even if you’re stuck at home, make an effort to wake up at a certain hour every day and do something (cook, exercise, clean, call a friend, etc.).  Keeping up with your regular activities can help keep your mood more stable.

 

Exercise

Exercise can be a powerful tool in managing symptoms of depression or anxiety. In fact, there’s good evidence out there that over time a moderate regular exercise routine can be as effective in treating mood disorders as a low-dose antidepressant. Find a spot you can dance, stretch, or take a walk–there’s no wrong way to do it, so long as you move.

 

Keep a Gratitude Journal

Making a conscious effort to acknowledge the things that are actually going well in your life–even when there’s a lot that isn’t–can help keep your perspective balanced and boost your mood. Writing down what you’re thankful for can also serve as a reminder when you’re struggling to stay positive.

 

Maintain a routine

Even if you’re stuck at home, make an effort to wake up at a certain hour every day and do something (cook, exercise, clean, call a friend, etc.).  Keeping up with your regular activities can help keep your mood more stable.

 

Grow your altruistic side

Take time to focus on helping someone else. A sure way to feel good yourself is by doing for others. Donate to a food bank, send a card to a Vet or elder, or salt/shovel your neighbor’s walk. If there’s a social issue that you’re especially drawn to (homelessness, domestic violence, food insecurity, etc.), find out how to get involved and make an impact in your community.

 

Connect

Make plans to safely spend time with people you enjoy. People tend to isolate themselves when they’re feeling down but this can make issues worse. Plan some time to connect via phone or Zoom and put it on your calendar. Chances are you’ll benefit from the effort.

Remember, if your mood is affecting your ability to work, learn, care for yourself, or be an effective parent or partner, it’s time to seek professional support. The Counseling Support Services team at MATC provides free, confidential counseling for students and can be reached at, [email protected]. You can also talk to your doctor, call your insurance company for a referral or call 211 for a list of community resources.

***If you’re having thoughts of self-harm, harm to others, or suicide, don’t wait–get to a hospital emergency room immediately, or call 911.***