The holidays are just about over — the decorations are down, the leftovers are eaten, the guests are gone, but Old Man Winter is still here.
The persistent cold and darkness can make it difficult to get out of bed, concentrate or socialize. These feelings could be characterized as the “winter blues” or a more severe type of depression known as seasonal affective disorder (SAD).
The winter blues tend to be tied to specific stressors, like the absence of a loved one or the frustration of cooking, shopping and preparing for the holidays. Symptoms can last for a few weeks.
SAD can linger for four to five months. Symptoms — which can include a low mood that’s tough to shake, an increased desire to sleep, a larger appetite and social withdrawal — emerge in the fall or winter when there’s less daylight.
“The best management of SAD involves strategies that attend to an individual’s mental, physical and emotional well-being,” psychologist Christopher Fisher, director of adult outpatient psychiatry at Northwell Zucker Hillside Hospital in Queens, told The Post.
Fisher shares six suggestions for combatting seasonal depression and maintaining a sense of purpose through the darker months.
Engage in meaningful activities
Fisher recommends identifying what matters most to you — your family, health, creativity or community, for example — and incorporating these core values into your daily routine.
Even in difficult times, worthwhile activities can provide a deeper sense of purpose and satisfaction, improve mood and add structure to the day.
Set small, achievable goals
If your daily regimen seems overwhelming, it can help to devise small goals to get you through the day.
“Whether it’s crossing something off your to-do list such as home organization, or completing a home project or an errand, completing small tasks can build momentum and motivation for achieving larger goals,” Fisher said.
Embrace the outdoors
Exposure to natural light helps regulate the body’s internal clock, improving sleep and overall well-being.
Fisher suggests taking breaks outside when you can, even if it’s overcast or just for a few minutes.
If possible, try to walk or exercise outdoors at least 20 to 30 minutes a day to boost serotonin, the “feel-good hormone,” and elevate mood.
Create an enjoyable evening routine
“Just because the sun goes down earlier doesn’t mean your social life should shrink,” Fisher said. “Make plans for social activities, whether virtual or in person. The connection with others can be a great mood booster and provide much-needed interaction during colder months.”
Challenge negative thoughts
Fisher said SAD can spur feelings of hopelessness, lethargy and “why bother-ness.” You should recognize these feelings when they arise — and gently challenge them.
“More times than not, we find there is more evidence against these thoughts than in support of them,” Fisher explained. “You might remind yourself that these feelings are temporary and that you’re taking positive steps to manage them.”
Practice self-compassion
“Be kind to yourself if you’re struggling to maintain motivation or energy,” Fisher said. “Acknowledge the difficulty and give yourself credit for taking steps to manage your mental health.”
Fisher recommends reminding yourself you can have a tough day and still do things that bring enjoyment or satisfaction. “It is our own mindset that can keep us stuck in unhealthy patterns,” he noted.
