A young woman with her back to the camera stretching her arms and fingers up into the sky at a sunrise or sunset. She has brown shoulder-length hair and is wearing a brown, fuzzy coat. — Mental health specialists recommend getting outside for at least 15 to 30 minutes of fresh air, sunlight and exercise every day to prevent seasonal depression. (Photo provided by Adobe Stock)

Fight those winter blues with sunlight and fresh air

Monday, January 6, 2025

Media Contact: Gail Ellis | Editorial Communications Coordinator | 405-744-9152 | gail.ellis@okstate.edu

The holiday rush is over, and many people will experience a touch of the winter blues over the next couple of months.

“It’s not uncommon in the general public for us to struggle with some level of sadness or an ‘I need to get through the season’ mindset,” said Danyelle Kuss, educator and multi-county specialist for Oklahoma State University Extension in Oklahoma County.

She explained someone who has seasonal affective disorder and a person who generally experiences a lower mood through the winter season are distinctly different.

“SAD is a major depressive disorder with a subtype for seasonal patterns, triggered by a seasonal onset,” Kuss said. “Our circadian rhythms start changing, which can disrupt our internal clocks and increase feelings of depression.”

The causes of SAD are unknown, but she said other factors that influence it include a decline in serotonin when exposed to less sunlight and an increase in melatonin, a chemical the human body creates to sleep.

“Winter is a time when people isolate more, they’re indoors more and they do less of the things that normally make them feel better. Depression feeds on these situations,” Kuss said.

Young adults aged 18 to 30 report the highest rate of SAD, while children and older adults experience fewer symptoms. Major signs of depression that impact daily functions like not being able to get out of bed or calling in sick to work indicate the need for professional support.

“It might not just be normal sadness during the holidays or winter months,” Kuss said. “A person might need to talk to a therapist or doctor and discuss what adjustments they can make. I always look at how a condition impacts somebody’s ability to function as a big distinction.”

For those with milder cases of the winter blues, Kuss suggests creating a plan of daily or weekly lifestyle tips that can improve mood long-term:

Bundle up and go outside for at least 15 to 30 minutes of daily sunlight and exercise.
Stick to or develop a healthy routine of sleep, movement and eating nutritious foods.
Be consistent with medication if taking any for depression.
Limit or avoid alcohol, as it is a depressant and can worsen symptoms.
Stay connected to a support system – make plans and stick to them. Follow through with commitments.
Be kind to yourself and others. Practice self-care.

To help with depressive symptoms or seasonal blues, Kuss said people may have to work against their instincts that tell them to stay inside and alone.

“I might not feel like going outside for a walk in the cold sunshine or getting out of my warm pajamas to go to a friend’s house, but if I can manage that initial discomfort, I will feel better on the other side of taking those actions,” she said.

A fun way she advises people to combat seasonal depression is to ride the holiday wave by continuing to meet up with family and friends.

“Weekly get-togethers can help us during those tough times of the month and require us to look at what does and doesn’t work for us,” she said.

For more information on mental health support any time of the year, contact Kuss in the Oklahoma County Extension office at danyelle.kuss@okstate.edu.