Beating the Winter Blues: Seasonal Affective Disorder
With my background in behavioral science and focus on ABA principles, I’ve designed these tips to support your well-being through small, meaningful actions. While I am not a diagnosing doctor, this post is designed for informational purposes only. If you’re experiencing significant symptoms of depression, I encourage you to seek support from a qualified medical professional.
The holidays are over, and we’re settling back into our routines. For many, this transition feels heavier as the excitement of celebrations fades into the quiet of winter. It’s not uncommon to experience bouts of depression or low energy during these months. In fact, millions face Seasonal Affective Disorder (SAD), a type of depression linked to reduced sunlight during winter. Symptoms can include sadness, difficulty concentrating, changes in sleep and appetite, and a loss of interest in activities.
Knitting, (I will use knit/knitting throughout the article. Fill in your craft as this applies across the board), offers more than just warm scarves and cozy mittens—as I’ve said time and time again, it’s a powerful tool for boosting mood, cultivating mindfulness, and finding joy in small accomplishments. Even if you don’t knit, there are plenty of ways to bring light and positivity into your winter days. Let’s explore how creativity, behavioral science, and mindful practices can help you beat the winter blues.
Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder, or SAD, is a type of depression that many people experience during the darker, colder months of the year. Common symptoms include feelings of sadness, fatigue, and difficulty concentrating. Some people may find it hard to wake up in the morning, while others might oversleep or notice changes in their appetite, such as craving carbohydrates and experiencing weight gain. Social withdrawal and a loss of interest in hobbies are also common signs, making this time of year particularly challenging.
The causes of SAD often stem from reduced sunlight exposure during winter. This lack of light can disrupt the body’s internal clock, known as circadian rhythms, leading to tiredness and mood changes. It also impacts serotonin levels, a key neurotransmitter that influences mood, and increases melatonin production, which can make you feel more lethargic. Additionally, genetic predisposition and a history of mental health challenges can increase the likelihood of experiencing SAD.
Thankfully, there are several effective treatments for managing SAD. Light therapy, which involves using a bright light box for 20 to 60 minutes daily, can mimic natural sunlight and help regulate your body’s rhythms. Psychotherapy, particularly cognitive-behavioral therapy (CBT), can provide strategies to reframe negative thought patterns. In some cases, medication like antidepressants may be recommended by healthcare professionals.
Lifestyle changes can also make a significant difference. Spending time outdoors during daylight hours, even on cloudy days, can boost mood and energy levels. Regular exercise, such as walking or yoga, can improve overall well-being, while maintaining a balanced diet can help manage carbohydrate cravings. For those with vitamin D deficiencies, supplementation might be beneficial as well. Below are some knitting/crafting and non-crafting tips:
Knitting/Crafting Tips:
1. Behavioral Tip: Establish a predictable knitting/crafting schedule.
Why it helps: Establishing a daily routine can provide much-needed structure during the long winter months. A consistent crafting practice becomes a comforting ritual to look forward to.
How to get started:
Choose a set time each day to knit, such as after dinner or while watching your favorite show.
Keep your knitting supplies visible as a gentle reminder to pick them up.
2. Behavioral Tip: Break projects into manageable steps.
Why it helps: Accomplishing even small goals, like completing a row of stitches, can release that feel good chemical, dopamine, giving your mood that much needed boost.
How to get started:
Write down each step of your project, such as casting on or knitting a set number of rows.
Break your project into smaller, manageable steps (e.g., finish 10 rows today).
3. Behavioral Tip: Use reinforcement to stay motivated. Celebrate small wins.
Why it helps: Pairing your craft with other enjoyable activities.
Check off each step as you complete it to track your progress. Remember- the dopamine boost ↑
Reward yourself for each milestone with a treat, such as a piece of chocolate or listening to a favorite podcast.
4. Behavioral Tip: Build a support system. Knit/craft with others.
Why it helps: Sharing your projects with others fosters connection and can lift your spirits. Encouragement from fellow crafters makes the experience more rewarding.
How to get started:
Join an online knitting/crafting group or attend a local crafting meetup.
Share photos of your progress and celebrate milestones on social media or with friends.
Here are tips that can be stand alone or integrated with the above crafting tips:
Get Outside: Spend time in natural light whenever possible. Even a short walk can help regulate your internal clock and naturally elevate your mood.
Try a New Hobby: Creative activities like painting, baking, or puzzles can spark joy and provide a sense of accomplishment.
Connect with Others: Join a book club, attend a virtual meet-up, or simply call a friend. Social interaction is an uplifting remedy.
Practice Gratitude: I know it sounds cliché, but writing down three things you’re grateful for each day is an effective mind shifter. This simple habit can dramatically shift your focus to the positive.
Move Your Body: Gentle exercises like yoga or stretching release endorphins and reduce tension. YouTube has great yoga instructors.
I sincerely hope this post offers comfort and support to anyone navigating the challenges of Seasonal Affective Disorder.
