Although winter is packed with holiday festivities and time spent with loved ones, mixed emotions often arise. It is common to feel down in the dumps and have less energy during winter. Whether it’s the fleeting winter blues, the more severe Seasonal Affective Disorder (SAD), or the cyclical shifts tied to the luteal phase and menstruation, understanding these experiences helps us navigate them with compassion and care.
The Winter Blues
The winter blues are not a medical diagnosis but instead a casual term to describe the temporary feelings of lethargy, sadness, or just feeling a bit down. These symptoms will usually resolve themselves. Several factors may cause these feelings, but it is different for everybody. Some include:
- Lack of sunlight during shorter winter days.
- Stressful holiday periods with added responsibilities and expectations.
- Reminders of absent loved ones lead to emotional vulnerability.
- Post-holiday sadness once the festivities have ended.
The winter blues are common and manageable. However, if the seasonal shift is more intense and persistent, it could be a more serious condition called Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder
SAD is a form of depression that occurs only 4-5 months out of the year. Winter-pattern SAD is the most common form, with symptoms starting in the late fall/early winter and weaning as spring and summer approach. Experts predict that the causes of SAD are the same as the wintertime blues. Summer-pattern SAD also exists but is far less common. The condition is not fully understood by professionals, but those diagnosed with winter-pattern SAD often show these two characteristics.
Reduced serotonin levels
- Due to the lack of sunlight during the shorter days, the brain produces less of the happy chemical serotonin, which regulates our mood.
Melatonin overproduction
- Melatonin is a hormone that helps our bodies sleep. Overproduction of this hormone is what causes the lethargy and fatigue that is associated with SAD.
Symptoms of SAD
The symptoms of SAD mirror the symptoms of clinical depression but only last 4-5 months out of the year. Here are a few common signs:
- Persistent feelings of sadness or emptiness.
- Hopelessness or irritability.
- Loss of interest in hobbies or activities.
- Low energy, fatigue, or a “slowed down” sensation.
- Difficulty concentrating or making decisions.
- Changes in appetite or sleep patterns.
- Unexplained physical discomfort like headaches or digestive problems.
- Thoughts of death or suicide.
The inner seasons & your cycle
For those who menstruate, our cycles mimic the four seasons. Understanding this connection sheds light on why certain times of the month may feel like an "inner winter."
Inner Autumn
Your inner autumn encapsulates premenstrual syndrome (PMS) and the luteal phase. During this time, your body produces high levels of progesterone, causing emotional sensitivity and irritability. It is also a time when your body may be demanding more calories, resulting in cravings; almost like you’re preparing for hibernation!
Inner Winter
The first day of your inner winter is the first day of your period. At this time, progesterone and oestrogen levels drop, resulting in:
- Exhaustion and a need for rest.
- Emotional sensitivity
- A natural desire for isolation and cosiness.
The body is mimicking the effects of reduced sunlight, even if it is not actually wintertime. During this phase, nurturing self-care is essential. Honour your body’s need to “hibernate” by indulging in relaxing activities and conserving energy.
Coping With Seasonal and Cyclical Lows
Whether you’re navigating the general winter blues, SAD, or your menstrual cycle’s inner winter, here are some strategies to help you thrive:
- Seek the Light
- Make an effort to get outside during daylight hours, or consider light therapy.
- Stay Connected
- While isolation can feel tempting, even brief social interactions can boost your mood.
- Move Your Body
- Gentle exercise, like yoga or a brisk walk, can increase endorphins.
- Embrace Coziness
- Lean into the hibernation vibe with blankets, warm drinks, and comforting rituals.
- Practice Mindfulness
- Meditation, journaling, or simply reflecting on your feelings can offer clarity and peace.
- Reach Out for Support
- Don’t hesitate to consult a healthcare provider if feelings of sadness or lethargy persist.
For more tips to manage feeling down, whether it is due to your inner winter or actual winter, check out our other blog post about self-care for the winter.