Mental Health Tips for the Darker, Colder Months

As the weather grows colder and the sun begins to disappear earlier in the day, you might find these seasonal changes begin to affect your mood. The darkness and cold have a way of compounding stress, especially as you approach the holidays and the end of the year. 

If you struggle with depression and poor mental health during autumn and winter, we can help. 

At Genesis Psychiatric Solutions, board-certified psychiatrist Dr. Ifeanyi Olele provides psychiatric services for patients with seasonal blues and depression. If you’re struggling with changes in the season, we can help.  

Understanding seasonal depression 

Seasonal affective disorder (SAD) is a type of depression that affects people as the days grow shorter and colder, especially in areas that undergo harsh winters and longer periods of darkness. 

It can even compound with existing depression and other mental health conditions to make this time of year particularly difficult. 

Many people experience seasonal depression, even if they don’t realize it. Your mood can shift subtly or severely, depending on your overall mental health. Common symptoms of seasonal affective disorder include: 

• Loss of energy
• Oversleeping 
• Loss of appetite 
• Overeating 
• Loss of interest 
• Feelings of hopelessness
• Brain fog  

You might also notice more mental health symptoms, such as an increase in anxiety. But the winter blues aren’t unmanageable. You can find plenty of ways to combat these feelings and go about your life. 

Managing your mental health

To effectively manage your mental health, you need to be as self-aware and proactive as possible. Here are some ways to prevent bad days and salvage your moodier ones. 

Look out for your physical health 

This doesn’t necessarily mean putting yourself on a strict diet and exercise plan. Any efforts you make to move around and eat healthier, more balanced meals can have a massive impact on the quality of your day. 

Eat three small meals per day, and don’t allow yourself to become too sedentary. 

Make the most of sunny days 

The sun becomes a scarce resource during autumn and winter, and that can have a serious effect on your mood. 

People living in areas with extended periods of darkness and cold tend to struggle more with seasonal depression than those who do not. This is why you should go outside as much as possible, especially when the sun is out. A vitamin D supplement is a good idea too.

Reach out to friends and family

As your mood begins to plummet, you may have a tendency to withdraw from your social circles. This includes friends and family, who might be the best people to cheer you up. 

If you’re feeling lonely, there’s a good chance that someone you love would be happy to hear from you. Making the move to contact them first can strengthen your relationship and help you find support. 

Plan ahead for the holidays

The holidays can be a stressful time, whether you enjoy them or not. Even if you have the time and funds for a vacation and gifts, it can still be overwhelming. Planning trips and budgeting can help you allocate money, and asking for wishlists can make gift shopping easier.  

Talk to a professional

Perhaps the best thing you can do for your mental health is talk to a professional. Dr. Olele has experience with all kinds of depression and sees more of these patients during the winter months. 

Discussing your symptoms and stressors with a psychiatrist can help you recognize patterns and find ways to cope in a healthier manner. Dr. Olele can teach you skills to help you manage your mood more effectively, reducing feelings of depression and isolation. 

He might recommend lifestyle changes, such as walks and alcohol reduction, along with supplements like vitamin D. If you require medication, he can help you find the right fit. 

To learn more about seasonal affective disorder and to discuss your options, call us at the Genesis Psychiatric Solutions location closest to you, or request a consultation online. We have offices in Fairfax and Arlington, Virginia, and in Washington, DC.