Coping With Winter Sadness

With winter setting in, and the days getting shorter, “lack of light” is a cause of consternation for many Oregonians. For folks that are in school or work traditional 9-5 jobs, there’s very little time left over to enjoy the daylight. Some of us don’t experience much difficulty with this time of the year, but for others, the darker/wetter/colder winter months can have a profound impact on mood. In the Northwest, the “winter blues” are a very real thing. Odds are you’ve experienced this sadness yourself, or know someone whose feels more “down” during the winter months. Some people experience this seasonal change to an extreme, and may fit the diagnostic criteria for Seasonal Affective Disorder (SAD) — a type of depression with a seasonal pattern.

My intention with this post is to provide some coping strategies for people who feel negatively impacted by the gloomy Oregon winters. If you feel the weather has an extreme impact on your mood, or if you’re experiencing extreme depression, sadness, lethargy, or lack of appetite, consult a mental health provider about potential treatment for SAD. If you don’t think you fit the diagnostic criteria for SAD (namely, depression with a seasonal pattern for at least two years), but you’re feeling glum about the prospect of six more months of cloudy/rainy weather, know that you’re not alone. Rather than resign yourself to months of drudgery and sadness, consider the following coping strategies:

• Take advantage of the sunshine when it comes. As many Oregonians know, it can go from steady downpour, to sunlight, in no time. Perhaps it’s sunny during your lunch break, or perhaps you see blue sky from your desk, and can afford a 10-minute break to be outside. Sometimes we fall victim to the notion that “it’s never sunny during the winter in Oregon.” That’s simply not true. The opportunities for soaking up sunshine may be few and far between, but they do exist. Take advantage when you can.
• Explore local towns/attractions with dryer climates. Drive an hour east of Portland, and the climate changes drastically. There are several beautiful day hikes in the Hood River/The Dalles area. Keep tabs on the weather in those towns, and explore those regions when time allows.
• Be diligent about your sleep habits – going to bed and waking up at routine times can help your brain adapt to the change in seasons.
• Explore the use of light treatment to offset the effects of the cloudy weather.
• Check out Portland’s bourgeoning comedy scene to add some laughter to your life.
• Commit to engaging activities that bring you joy. If you’re missing hiking in the outdoors, search for an indoor exercise alternative. If you miss playing outdoor basketball in one of Portland’s many parks, see if you can join a gym that has regular pickup games.
• Make sure your vitamin D intake is adequate.
• If you’re having trouble identifying ways to cope with the winter blues, consider meeting with a mental health professional who’s trained to help you build and identify coping strategies!