We’ve now fallen back and gained an hour of sleep (hallelujah) but with this increase in energy comes a dark cloud that reduces our daylight hours and can dampen our mood. Seasonal Affective Disorder (SAD) is a type of depression related to changes in seasons. Symptoms typically begin in the fall and continue through the darker winter months, finally resolving in the spring and summer as we regain more daylight hours.

SAD is “a solvable problem,” according to Cliff Mass, a University of Washington professor of atmospheric sciences. His advice? “Get out in the middle of the day when there’s the most light,” and “do not eat lunch at your desk.”

Whether you’re simply looking for ways to beat the winter blues or think you might be experiencing SAD (read more about the condition here), we’re sharing some of the best things you can do to stay busy, beat the blues, and elevate your mood this time of year.

Visit Places in the State’s Rain Shadow

Places like Sequim, Port Townsend, Whidbey Island, or the other side of the Cascades experience more solar radiation. Cle Elum is traditionally sunnier as well.

Brighten Your Day

KIRO-TV chief meteorologist Morgan Palmer says, “find a location with bright lighting and bright colors. Go shopping. Spend an hour in a restaurant or another location with bright lighting. Get a good workout at a brightly lit gym…As a last resort, find a resort!” Palmer notes the Southwest desert or Hawaii are ideal vacation spots. Traversing snowcapped mountains is another good option according to Q13 Fox chief meteorologist Walter Kelley, who recommends skiing or hiking because “the contrast of snow helps brighten things up.”

Count Down the Days

After the Winter Solstice on December 21st, the days will start getting longer by an average of three minutes per day. By marking this day on a calendar and filling the days in between with activities from this list, the darker days will (hopefully) pass in no time!

Light Up Your Home Life & Fire Up the Stove

Incorporating a UV light at home can make a world of difference. The reported benefits include improved sleep, energy levels, and mood. Be sure to find a light that emits 10,000 lux light and use it for 20-30 minutes daily. We’re linking to this Expert-Backed Guide to Sun Lamps & 8 Top Options in case this sounds like the right solution for you.

Also consider adding festive decorations to your home, such as colorful throw pillows or blankets, incorporating artwork that evokes joyful emotions, or investing in The Frame Smart TV that allows you to display an array of digital artwork on your wall. If you have a TV in your office or a room you frequent during the day, search YouTube for “tropical visuals” and select a video that you can play throughout the day. Seeing a brighter visual can perk up your mood more than you know! Here are some of our favorite videos:

And don’t forget about your kitchen – whether you’re craving hot soup, a batch of cookies, or a warm cup of tea, spending time nourishing your palate will take your mind off the darkness outside.

Move Your Body

If you start feeling down, it’s time to get moving. Here are several suggestions:

Take a lap or two around a local park, get outside for a bike ride, or go hiking
Seek out local volunteer opportunities
Get your nature fix indoors – from the Tropical Butterfly House at the Pacific Science Center to the Seattle Aquarium and Woodland Park Zoo’s tropical rainforest building, there are so many locations to keep you covered and warm
Hone your skills at a local indoor rock-climbing venue
Schedule a group fitness class at your local gym
Identify projects you can tackle around the house
Adopt a new hobby such as painting, drawing, jewelry making, or candle making

Hibernate

It’s common to feel more tired and less motivated in the winter. When we’re exposed to daylight, our bodies hold off on producing melatonin, which keeps us awake during the day. When darkness falls, our melatonin production increases, therefore encouraging our brains to seek out more sleep. Sometimes slowing down is the best thing you can do for yourself, just make sure you’re not isolating yourself too much. Here are a few tips:

Cozy up with a good book at home or start a virtual book club with weekly meetings held on Zoom or another platform of your choice
Meet up with friends at a local coffee shop
Create a self-care routine (workout, take a bubble bath, do yoga, watch your favorite show while wrapped up in a warm blanket)
Maintain your sleep routine

Please keep in mind that these tips are not a substitute for medical advice. If necessary, please seek counsel from a healthcare professional.

We hope you’ve found these tips helpful and wish you a wonderful and healthy fall/winter season ahead!

Beating the Winter Blues