Permission to Hibernate

by Dr. Erin Etzel

‍The start of the winter season is upon us! Our cultural norm is to crank things up this time of year – beat the holiday shopping crowds, travel, finish end-of-year projects, entertain and feed many guests, pressure ourselves to dive into new routines on January 1st. However, so much of what we’re tasked with doing in the winter months is directly opposed to our biological imperative to slow down in this season.

Circadian rhythm: a primer.

In the holiday hustle and bustle, let us not forget that we humans are animals. Each day that it gets darker, animals sleep more and move less to conserve their energy. Reduced exposure to sunlight can disrupt the delicate (circadian) rhythm controlling our sleep, mood, and eating habits. This circadian rhythm is a body’s natural 24-hour cycle of physical, mental, and behavioral changes and it needs to be reset every day, just like an old-time clock. When it gets off schedule, nearly all of our routines suffer and a number of psychological difficulties including more anxiety, worse mood, and poorer health behaviors (like drinking more alcohol, overeating, etc.) surface.

If you see others appearing merry and joyful, but you’re feeling the opposite, know that you’re not alone and that this is a season to be gentle with yourself. Winter is a dark time that we have been expected to make happy and bright.

Is it the “Winter Blues” or something more serious?

These winter mood changes and stressors can be somewhat fleeting; we might call them the “winter blues.” But, for some of us, these mood changes may be more serious and start adversely affecting our quality of life, ability to take care of ourselves, thoughts, and behaviors. The latter describes Major Depressive Disorder with seasonal pattern (formerly known as Seasonal Affective Disorder, or, fittingly, SAD). Symptoms often more specific to SAD include oversleeping (hypersomnia), overeating with carbohydrate cravings and possible weight gain, withdrawing from social situations, and possibly negative thoughts about the winter.

If you’re feeling overwhelmed and may have a case of the “winter blues,” spending time outdoors in the sunlight (especially early in the morning), eating a diet high in protein, moving your body daily, and giving yourself permission to do a little less this holiday season may be enough to get you through.

On the other hand, if you’re dealing with more severe depressive symptoms, you may benefit from professional support between now and the springtime, including psychotherapy or consultation with a psychiatrist. Taking a Vitamin D supplement and using light therapy as monitored by a health care provider may also help make up for getting less sunlight and boost your mood.

If you think you may be struggling with SAD or mood changes, we at HPP are here for you! Our team has expertise in all aspects of mood management and we have space to work with you, even for a bit of a brush up during these colder, darker months. Reach out to us HERE for a free consultation.