Strategies for Persevering and Prospering During the Chilly, Dim Seasons in the Pacific Northwest
Experience dwindling daylight and increased fatigue as winter approaches in the Pacific Northwest? It's normal to feel a decrease in motivation and energy during this season, but you don't have to succumb to these feelings. Here's what you need to know about winter hibernation, why it's not always a bad thing, how to recognize if you have a more serious problem, and what to do to make winter more manageable.
Understanding Winter Fatigue
Feeling more tired and less motivated, along with a desire for more sleep and solitude, are common occurrences during the winter months, according to Dr. Ramanpreet Toor, a psychiatrist at UW Medicine. This pattern of behavior is often referred to as "seasonality."
Though the exact cause is not yet fully understood, one theory is that seasonality may be related to disruptions in the sleep-wake cycle due to changes in exposure to light and darkness. This disturbance can impact the release of melatonin, a hormone that plays a role in regulating sleep patterns.
Daylight suppresses melatonin production, keeping you awake during the day. However, when darkness falls, melatonin levels rise, signaling your brain to prepare for sleep. This is the biological basis for hibernation in animals, but it doesn't work as effectively for humans.
Embracing Controlled Hibernation
If you find yourself craving more rest and isolation during the winter, it might have a positive aspect if taken in moderation. Dr. Lorin Boynton, a psychiatrist at the University of Washington Medical Center-Roosevelt, notes that embracing a slower pace can foster self-care and creativity.
The key is to strike a balance: Don't use winter as an excuse to sleep in constantly or skip social engagements, as this can exacerbate feelings of sadness. Instead, make deliberate choices to take time for relaxation and self-care.
Toor and Boynton advise evaluating your activities during the winter based on how they make you feel. If a quiet, solitary day spent with a good book and a warm blanket brings you joy, it's likely a choice that supports your well-being. On the other hand, feeling lethargic and unmotivated may indicate depression.
Recognizing Seasonal Affective Disorder
Though some winter fatigue is common, it's essential to distinguish between this seasonality and Seasonal Affective Disorder (SAD), which is a type of mood disorder that can include depression, mania, or hypomania in response to seasonal changes.
Women, those living at higher latitudes, and individuals with pre-existing mental health issues are at a higher risk for developing SAD. If you think you might have SAD, it's crucial to consult your primary care provider for an accurate diagnosis and discussion of appropriate treatment options.
Managing Winter Blues
If you're dealing more with seasonality than SAD, there are steps you can take to boost your motivation and resist the urge to hibernate during the winter:
Maintain Regular Exercise
Regular exercise, ideally performed in a brightly lit area or outside when possible, reduces stress hormones and increases endorphin levels, improving your mood. Aim for moderate aerobic activities such as walking, jogging, swimming, or taking a spin class.
Prioritize Sleep Hygiene
Maintaining a consistent sleep schedule, even when mornings are still dark, helps regulate your body's circadian rhythms. Prioritize good sleep hygiene practices such as keeping your bedroom cool and dark, avoiding caffeine near bedtime, and turning off blue light-emitting devices at least two hours before sleep.
Balance Your Diet
Turn to healthy comfort foods like soups, stews, and colorful fruits and vegetables to satisfy cravings without compromising your health.
Stay Connected
Avoid isolation during the winter months by spending time with friends, family, neighbors, or coworkers. These close relationships can serve as a valuable source of emotional support.
Embrace Positive Activities
Counteract negative thoughts with purposeful, positive activities like creating a mood-boosting playlist, planning your next vacation, trying a new hobby, or journaling daily expressions of gratitude.
Brighten Up Your Indoor Space
Winter can be a great time to declutter, organize, and refresh your home decor. A brighter living space can help improve your mood and overall well-being.
Find a Winter Purpose
Volunteering is an excellent way to give back to the community and boost both your mood and overall health.
Challenge Winter Gloominess
Reframe your mindset about the winter season. Instead of viewing it as dull and dreary, focus on finding joy in the unique characteristics of this time of year, such as snowfall or cozy evenings indoors.
Remember, winter darkness does not have to mean feeling stuck or unhappy. With some thoughtful adjustments and self-care practices, you can find ways to make the most of the winter season.
- The phenomenon of feeling more tired and less motivated, along with a desire for more sleep and solitude, is often referred to as "seasonality" according to Dr. Ramanpreet Toor, a psychiatrist at UW Medicine.
- If you find yourself craving more rest and isolation during the winter, it might have a positive aspect if taken in moderation. Embracing a slower pace can foster self-care and creativity, suggests Dr. Lorin Boynton, a psychiatrist at the University of Washington Medical Center-Roosevelt.
- Though some winter fatigue is common, it's essential to distinguish between this seasonality and Seasonal Affective Disorder (SAD), which is a type of mood disorder that can include depression, mania, or hypomania in response to seasonal changes.
- To boost your motivation and resist the urge to hibernate during the winter, consider maintaining regular exercise, prioritizing sleep hygiene, balancing your diet, staying connected, embracing positive activities, brightening up your indoor space, finding a winter purpose, challenging winter gloominess, and following good self-care practices.
