Column: Beat the winter blues: Know when it’s more

Winters are tough for many of us. When I see Facebook posts of people laughing in the middle of a blizzard up north, I wonder if they aren’t part polar bear. Our bear friends notwithstanding, for many Michiganders, as we turn the corner into February, the mounting impact of the winter months can weigh heavily on our emotional and physical health.

Stresses abound. We find ourselves facing post-holiday bills, wintery weather that keeps us inside and seeking comfort foods that show up on our scales, missed resolutions and relationship stresses. In addition, less sunlight during winter affects our bodies and our minds.



It can impact our sleep rhythms, throwing off our energy and mental focus. Vital hormones like Serotonin are impacted, increasing the risk of depression and anxiety. Low vitamin D, due to decreased sunlight and our decreased sun exposure when it is cold outside, also contributes to depressed mood and can lead to osteoporosis, autoimmune disorders, and mental confusion in older adults, according to the Mayo Clinic Minute.

Like any other problem we face, good planning is key to minimizing stress and its impact on our mental and physical health. How we view events can significantly impact our mood. Acting in ways that maintain a sense of control, reduce stress, and increase self-esteem influences a positive mood and the energy to take on the next task.

We can pin down February by reframing the doldrums to focus on spring ahead of us and planning opportunities to practice thoughtful self-care. Here are some tips on how to make it through to the spring unscathed: Exercise releases endorphins and boosts serotonin levels. You might not be able to engage in your normal exercise routine and focus on the success of doing something different rather than the loss.

Add an exercise or yoga app on your phone. If you get bored with it, look for another. Call a friend and take a walk around the mall.

If you are thinking about adding a vitamin supplement to your diet, talk with your physician first to learn what to take, how much, to take, and when. Older adults are particularly vulnerable; according to the National Institute on Health (NIH), Vitamin D deficiencies in persons over 65 can lead to cognitive decline, depression, osteoporosis, cardiovascular disease, hypertension, type 2 diabetes, and cancer. Minimize Mother Nature’s dimly lit wrath by seeking out or creating a brightly lit indoor environment.

Keep curtains open. A doctor or therapist might recommend a special lightbox to increase light exposure. Opportunities for socialization and activity can be less in the winter, especially for those who do not have that polar bear gene.

Stay social by planning activities in advance. Take on a project that helps others — a study published in Nature Communications showed that being generous toward others produces brain activity in parts of their brains associated with happiness. Be creative, be flexible, and PLAN.

According to a Michigan State University study in 2023, 20-40% of Michiganders experience seasonal mood changes because of our cold, shorter days, and cloud-covered winter months. A combination of biology, genetics, and the shorter days and longer nights of the winter months can lead to Seasonal Affective Disorder (SAD), a serious and treatable mood disorder. According to Forbes magazine, the frequency of SAD in Michiganders ranks number 8 in the country.

If you or someone you care about is showing symptoms that become more debilitating than the “winter blues,” seek professional help. Difficulty concentrating, chronic fatigue, weight gain, carbohydrate cravings, feelings of sadness, hopelessness, or irritability, and loss of interest in activities once enjoyed that impact work, school, or relationships are indicators of SAD. SAD can affect persons of all ages, though it is most common in persons 18-30 (American Psychiatric Association).

While there is no evidence of heredity, children whose family history includes SAD, are more susceptible (NIMH). If you or someone you care about experiences seasonal mood changes, consider therapy, or talk to a physician. The combined physical and environmental influences of Seasonal Affective Disorder make its reappearance each year likely.

Planning ahead for the seasonal change by consulting with a professional and paying attention to sleep patterns, light exposure, and general physical and mental well-being will decrease its impact..