When the winter’s here and you feel the blues…..let’s say, “I need to take of you.”
As the Arizona sun dimes in November, for many, winter triggers depression.
As daylight hours shorten and a chill settles in the air, many people notice a shift in their mood. This common experience, often called the “winter blues,” can leave you feeling sluggish, unmotivated, and a little down. While it is a temporary feeling for most, it can still impact your daily life. Understanding what causes these feelings and knowing how to manage them can make a significant difference in your well-being during the colder months.
One of the primary causes is the reduction in the exposure to natural sunlight. This lack can disrupt your body’s internal clock, or circadian rhythm, which regulates your sleep-wake cycle. It can also lead to a drop in serotonin, a brain chemical that affects mood, and an increase in melatonin, a hormone that makes you feel sleepy. The combination of these biological changes can create the perfect storm for feelings of lethargy and sadness.
If you are feeling down, what can you do to take care of you? Fortunately, you don’t have to simply wait for spring to feel better. Proactive, simple lifestyle adjustments can help lift your spirits and boost your energy levels.
Simple Steps to Brighten Your Season
First, maximize your exposure to natural light. Try to get outside for a walk during the brightest part of the day, even if it’s just 15 minutes. On cloudy days, simply sitting by a window can help. Arranging your home or office to let in as much daylight as possible can also make a positive impact.
Next, stay active. Regular physical activity is a powerful mood booster. Exercise releases endorphins, which have mood-lifting effects. You don’t need to run a marathon; a brisk walk, a yoga session at home, or dancing to your favorite music are all excellent options. Aim for about 30 minutes of moderate activity most days of the week. If you’re not too mobile, moving your arms and legs, or twisting in the chair helps produce endorphins that provide a rush of energy to start your day. “You can do it!”
Parks in Town: Coffinger Park, Sunset Park, Boetto Park, Sophie’s Trailhead, Wickenburg Dog Park, Maguire Park, Pinky’s Park are some of the local options.
Maintaining social connections is also crucial. It’s easy to hibernate during the winter, but isolation can worsen feelings of sadness. Try to connect with friends, family, or a simple smile/hello to someone. You can meet up for coffee, a video call, or a shared meal. Meaningful social interaction can provide a strong sense of support and belonging. The aim is to get out of the home, smile and say hello to others. Set a goal to get out 1-2 times a week. Volunteering in your community helping others is a great way to stay social. Also, the Light parade is December 12, 2025, and begins at the Christian Academy in Wickenburg and a great way to engage with others.
Listen to Music: Try to listen to songs you enjoy, this can change your mood quickly. “Turn it up and sing along!!”
Finally, pay attention to your diet. Comfort foods high in carbohydrates can provide a temporary lift but often lead to a crash. Instead, focus on a balanced diet rich in vitamins and nutrients, such as omega-3 fatty acids found in fish and nuts, which support brain health. “Stay hydrated.”
Finding an effective way to manage your mood can make the wintertime more enjoyable in the winter season.
Wickenburg Community Hospital & Clinics are here to help; we care about you. If you need extra support this winter season, please contact us at 928-668-1833, we offer primary care and have a wonderful mental health team.
