Here’s Your Winter Happiness Hack & What To Know About Seasonal Depression

As we lose that bright summer sunshine and the weather gets colder, some of you may notice your mood and energy levels feel lower than usual. You might start experiencing the “winter blues” and so we’re sharing our 4 winter happiness hacks that will allow you to stay focused and on top of your wellness this season. 

If it feels like more than just the “winter blues,” then you may be one of the many people dealing with seasonal affective disorder, or “seasonal depression” – we’re diving into that a bit here & sharing what symptoms you need to look out for.

4 happiness hacks for winter

Happiness hack 1: Do a 10 minute workout

OK, no surprise here - as exercise has long been shown to be a promoter of better moods. But did you know that even 10 minutes a day could help towards those efforts? A review was published in the Journal of Happiness Studies looking at all the research on exercise and its effect on our moods over the past 40 years. Their findings found that even as little as 10 minutes of moderate-high intensity exercise a day contributed to improved moods.

Of course, if you can squeeze in a bit more exercise, the better! But even 10 minutes can make a difference. It's best to start with a workout that you enjoy and offers moderate-intensity aerobic training. But for more of our favorite mood-boosting exercises, check out the app for our favorite feel-good exercises.

Happiness hack 2: Add more green to your home

Winter has a way of keeping us indoors and limiting our exposure to greenery. But flora can be really powerful in reducing cognitive fatigue, lowering stress, and improving symptoms of depression and anxiety. Adding more plants to your home is not only a way to liven up your decor, but it also might help you feel that much happier. The benefits aren't just psychological; plants are capable of reducing carbon dioxide levels and air pollutants such as airborne dust, acting as natural air purifier so you can breathe a bit easier.

If you're looking to pick up some house plants, here are a few that are robust even in the winter months: Peace Lilies, Ferns, Bromeliads, Creeping Figs, Aloe Vera, Snake Plants, and Succulents.

Happiness hack 3: Practice gratitude daily

The holidays are usually the time we all focus on giving thanks and taking note of what we're grateful for - but daily gratitude practice - all year long - can be beneficial to your emotional health and wellbeing. A great way to incorporate more gratitude into your life is through mindfulness meditation and using that dedicated time to focus on what you're grateful for in your present moment.

Some of the benefits? Improved brain functioning, lowered blood pressure and heart rate, better attention and focus, reduced anxiety levels, and greater feelings of calm and connectedness.

Happiness hack 4: Get out and enjoy the daylight

It's no secret that the amount of daylight we experience affects our levels of mood-regulating neurotransmitters, namely serotonin. So when we get less exposure to sunlight we typically produce less serotonin and more melatonin (aka the 'sleep hormone'). The shift in the balance of these chemicals is linked with higher rates of depression and low moods. 

The solution? Find the light, and embrace it when you can!

A great place to start is by chasing the natural sunlight as much as you can. Take advantage of finding outdoor winter activities. Getting quality time outside (even in the cold!) can make a difference in your moods. To supplement, many people find light therapy to be a powerful, low-intervention form of treatment for depression in the darker months of the year. 

What is seasonal affective disorder? 

We want to jump topics slightly and talk a little bit about seasonal affective disorder, which is something you might need to know about if you’re feeling a little bit more than just the winter blues.

Seasonal affective disorder, also (ironically) known as "SAD," is a type of mood disorder that’s triggered when seasons change. It can happen during any seasonal shift, but it’s most common during fall and winter – when limited sunlight and temps keep us indoors – and can last until late spring or early summer. 

Seasonal depression manifests uniquely in each person. Major depression has symptoms such as feelings of sadness, lack of interest or motivation, and fatigue, while bipolar disorder is a combination of ‘low’ depression episodes and ‘high’ manic episodes (high energy and restlessness). You may notice a variety of symptoms for either of these, but it’s more commonly associated with major depression.

Coping with any mood disorder can be incredibly difficult and overwhelming, and although seasonal depression doesn’t have to happen every year, it can end up affecting about 40% of people any given year. 

What causes seasonal affective disorder?

Science isn’t yet able to give us an exact answer, so many people don’t know why they develop SAD. Let's dive into what the research tells us. Studies have shown that people with SAD may not properly regulate levels of serotonin, a neurotransmitter that helps regulate mood. Research also tells us that because sunlight influences our production of Vitamin D (which helps promote serotonin production), winter months can result in lower serotonin levels when the sun isn’t as prominent.

Other research suggests the hormone melatonin may be a likely contributing factor. People with SAD seem to produce more melatonin than normal, and too much can leave you feeling sleepy. 

As seasons change, so do our daily routines. The time we wake up and go to bed might fluctuate depending on the time the sun rises and sets. Since serotonin and melatonin regulate these sleep and wake cycles, having an imbalance can make it difficult for your body to adjust to seasonal changes–leaving you feeling, acting, and sleeping differently. 

Here are some common symptoms to be on the lookout for:

You may have guessed it, but the signs and symptoms of seasonal depression are pretty similar to those of major depression. The most difficult months for people with SAD in the United States tend to be January and February when daylight hours and temperature tend to be at their lowest. So if you’re wondering if you may have seasonal depression, pay attention to these signs and symptoms around those key months: 

• Feeling depressed or helpless/hopeless

• Lack of motivation and energy 

• Less or lack of interest in activities you once enjoyed

• Difficulty holding focus

• Increased sleep or issues sleeping

• Increased appetite (carbohydrate cravings)

• Weight gain 

Symptoms can look a little different for people suffering from seasonal depression in the summer, so talk to your doctor if you think you may be one of the 10% of people with SAD that experience these feelings in the spring and summer.

To find out more about who’s at risk of getting Seasonal Affective Disorder, helplines, and treatments, head over to this post. 

Need help staying motivated this winter and finding your happiness? Check out our Quick Happiness Hack on the Baby2Body app and drop us a comment about what you want to read next!

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