Tips for Coping with Less Daylight
Blue Daily
| 5 min read
As winter months begin and the cold creeps in, daylight lessens and can have profound effects on mental health and well-being.
Some people may struggle with the “winter blues” or have a hard time coping with the changes in schedule and available daylight, while others will notice the effects of seasonal affective disorder (SAD) as winter starts. If you don’t have SAD but feel irritable or down during the winter, you’re not alone. Nearly 40% of Americans report a decline in their mood during the winter months, according to the American Psychiatric Association. Here are some ways to cope with the loss of daylight during the winter months:
Accept it and embrace it
Accept that you aren’t going to have as much energy as you do in the spring, summer and fall. It’s OK that you don’t feel the same. Having compassion toward yourself rather than pushing yourself to feel the same as you do when it’s warmer is a good place to start. Then, consider ways you can embrace the darker days.
To help to embrace the colder months, follow the concept of “hygge” which means to enjoy taking time away from the busyness of life and relish in the slower, mellower and colder months with activities that match that energy.
Ways to practice hygge are to learn to cook winter comfort foods, read more books to engage your mind while staying indoors, start an indoor garden for the winter or hang up cozy decorations such as string lights, which can replicate the soft glow of candlelight without the fire hazard.
Stick to a routine
When daylight begins later and leaves sooner, it can be tempting to stay in bed longer or stay at home when you’d usually be out. More than30% of people say that want to sleep more in the winter. Try to stick to your normal routine as much as possible and avoid oversleeping or bingeing entertainment too much when you’d routinely be doing other things.
Make plans and stick to them
Similarly, it can be hard to want to leave home and go out in the darker and colder months. Make plans – this works even better if you make the plans before winter starts – and stick to them even when you may not mentally feel at your best. It’s important to maintain social connections and a schedule outside the home during winter months.
Open up to friends and family
If you are having a tough time dealing with a loss of daylight, tell your friends and family. They may be dealing with similar emotions and struggling to stay active during the winter. They can help to keep you engaged and check in with you as daylight dwindles.
Consider a dawn simulator
Dawn simulators work like an alarm clock mixed with light therapy. They introduce light gradually leading up to your desired waking time to help simulate a sunrise and daylight in the morning. This can help get your day started rather than waking up in the dark, which can last well into the morning hours during the winter.
Spend time outdoors
It may be tempting to go into hibernation mode during the winter. Even though it’s colder and darker outside, there is no real substitute for natural sunlight and time outdoors. Find a cold-weather exercise or hobby that gets you outside and active. Walking, cross-country skiing, snowshoeing, winter birdwatching and hiking are all great options to spend time in fresh air and daylight. Even doing outdoor chores like hanging holiday lights, shoveling snow or cleaning out gutters can help. Going for a walk at lunch is another way to get daylight during the week. You can also consider finding a place to swim, try a fitness class or go to a yoga studio to stay moving in a warm building.
Eat a nutritious diet
Don’t forget to give your body a well-rounded diet full of nutrients. Diet is directly tied to not only physical health, but also mental health and emotional well-being. Set yourself up for success by eating a diet with limited ultra-processed foods and red meats and with healthy sources of fiber, carbohydrates and protein to get yourself through the winter months. Try healthy comfort foods such as soup and use winter vegetables to enjoy seasonal flavors.
Avoid alcohol and drug use
As daylight fades and temperatures drop, Americans tend to drink more, especially in colder climates. Alcohol and drug use can exacerbate mental health issues and negatively affect mood. Avoid binge drinking and increased alcohol intake during winter.
Try therapy
If these lifestyle changes are not enough to maintain good mental health and you are struggling with less daylight, talk therapy or cognitive behavioral therapy (CBT) can be effective to manage winter blues or SAD. Talk to your doctor and care team to determine if therapy is a good option for you.
Talk to your doctor about medication
There are times when the winter seasonal changes affect brain chemistry and mental health to the point that some people may benefit from medication to help manage anxiety or depression. This is more for serious mental health problems than a case of the winter blues or temporary mood shifts caused by the changes in weather and loss of daylight. Talk to your doctor if you struggle to function and maintain good mental health with less daylight.
