While autumn is full of beautiful colors in many parts of the world, it’s also a harbinger of shorter days and colder weather. Combined, these things are the perfect recipe for seasonal blues which can take a toll on mental health. IC patients are more likely to struggle with anxiety and depression, so we need to be aware of how the weather can impact our mental health.
As the days get shorter, try some of these strategies to keep your mental health in check this autumn and winter season.
Learn about Seasonal Affective Disorder.
Seasonal Affective Disorder or SAD is a type of depression triggered by seasonal changes. Its symptoms last four to five months per year. If you are already struggling with depression, then SAD can add to it with colder month symptoms including oversleeping, overeating, weight gain and social withdrawal. SAD, which occurs more often in women than men, usually impacts those living in more northern climates with dramatic weather changes and frequently begins in early adulthood.(1)
Treatments for SAD include treatments for depression such as psychotherapy and antidepressants, but also include light therapy and vitamin D supplements.(1) If you suspect you may have SAD, talk with your healthcare provider about your symptoms to get medical help. If you aren’t sure whether your symptoms qualify as severe and require medical intervention, try an assessment such as this one from the Center for Environmental Therapeutics. You can even print your answers to take with you to your appointment.
While about 5% of adults in the United States experience SAD, 10 to 20% of U.S. adults have a milder form of winter blues.(2) Some self-help strategies, like the ones that follow, can help mitigate these feelings, but seeking advice for your healthcare provider is always the best place to start.
Get outside.
When the weather is dark, colder and even downright dreary, getting outside doesn’t sound all that great. But being outside is quite helpful because daylight boosts your mood. Exposure to any degree of sunlight increases your vitamin D levels and lowers your melatonin. Vitamin D raises your body’s serotonin levels which impacts your mood. Less sunshine in colder months can lead to vitamin D deficiency. Getting outside helps mitigate this.(2) Talk with your medical provider about testing your vitamin D levels and whether adding a supplement might be the best choice for you.
Melatonin, on the other hand, is lowered by exposure to sunlight. Melatonin is the chemical our bodies make to trigger sleepiness. That’s a great thing when you’re trying to fall asleep at night, but having increased melatonin levels due to lack of sunlight exposure can cause you to feel sleepier and more sluggish throughout the day.(2) Sunshine and natural light help keep melatonin from being released during waking hours.
If you can’t get outside, then make sure to at least open your blinds and sit near a window on days with sunshine. Natural light from the sun is the goal.(3)
Eat healthy food.
The food and beverages we consume impact our energy levels. Though what to eat and drink can be a source of stress for IC patients navigating the IC Food List, many healthy food and beverage options help boost your energy. During darker days and colder weather, we may crave comfort food that is starchy and sweet, but sticking with nutritious choices will not only help our bodies feel better but improve our moods as well.(2)
If you’re not sure where to start, go for foods rich in omega 3 fats like salmon and walnuts. Lean chicken, spinach, eggs and bananas have high levels of tryptophan, which can also help boost your mood and build brain power.(4) Most of these foods are in the “Usually Bladder Friendly” category of the ICN Food List. Walnuts and bananas are the only two of concern, and they are both in the “Foods Worth Trying” category.
Get in the right mindset.
At the beginning of autumn, start working on your mindset for the coming seasons. Plan activities ahead of time to stay engaged by participating in both physical and social activities. Basically, set yourself up for success before your mood drops as the days get shorter and your mood drops, so you’ll have a plan in place to help mitigate those feelings.(2)
Exercise regularly.
You don’t have to engage in hours of exercise daily to reap the benefits of exercise. Along with being good for you physically, exercise also increases dopamine levels in your brain. Dopamine is a neurotransmitter our brains use to promote positive feelings like pleasure and excitement.(4) Having higher dopamine levels means we are better able to feel good emotions. Being active with IC may challenging, but following these tips for exercising with IC are helpful.
Stay warm.
Research has actually shown that being cold makes you more depressed. As the weather gets cooler, do your part to stay warm. Keep your home’s temperature between at least 64 and 70-degree (F). Dress in warm clothing and enjoy hot drinks and hot food.(5) Try this list of IC friendly, caffeine-free hot drinks to warm you up.
Drink plenty of water.
Being dehydrated can negatively impact your mood, physical health and sleep patterns. Stay well hydrated even when the weather is colder. Water hydrates your brain, helps you sleep betters, aids in digestion and can even help your joints feel better.(4) Check out these tips to motivate yourself to drink more water.
Beware of loneliness.
Staying social and interacting with friends helps improve our mental health. Even if you’re an introverted homebody, you still need to have connection with others. Plan lunch out with a good friend. Call a family member and chat. Utilize video calling. Being socially isolated increases your risk of depression any time of year.(3) During colder weather, especially, find ways to combat loneliness.
Start a new hobby.
Keeping your brain active and engaged is another great way to stave off depression. Start a new hobby or restart one you’ve let fall by the wayside. You’ll keep your brain engaged and give yourself something to look forward to and concentrate on — both of which help boost your mood.(5) There are plenty of hobbies you can do sitting down in a comfortable chair. Find something you’re interested in and give it a go!
Maintain a schedule.
Getting the right amount of sleep at the right times or eating on a relatively predictable schedule improve both your physical and mental health. Keep a regular schedule all year long to maintain good sleep hygiene and healthy eating habits. Maintaining a schedule also helps ensure you’re regularly exposed to natural light through a window or being outside. Plus a schedule also helps your body’s circadian rhythm in line, which improves your sleep quality.(3)
Plan a trip.
If you’re really struggling with feeling down during the fall and winter, consider planning a trip to a warmer climate or somewhere with more sunshine. Taking a break from your daily routine and getting some sunshine can have lasting benefits for your mental health and wellbeing. If your budget is too tight to travel, try just breaking out of your daily routine by having a staycation at home where you do regular vacation activities at home and/or in your community.(3) Getting out of the daily grind is a mood booster. Even making plans for a future vacation can help your outlook by giving you something to look forward to.
Write about your feelings.
Try journaling your thoughts and feelings. Writing down negative feelings can help you get them out and move forward. Keeping a journal also helps you prioritize what really needs to be addressed and perhaps figure out triggers for your depression. You might also identify activities that improve your mood as well.(3) While you can certainly pick up a bound, aesthetically pleasing journal, any paper or digital notebook works.
If writing about all your thoughts and feelings seems overwhelming, start with a simple gratitude journal. Decide each evening to write down three things you were thankful for throughout the day. Soon, you’ll start looking more often for positive things to write about and not focus as much on the negative.
Talk to others.
Find people you can trust to talk with about your feelings. You can seek psychotherapy and talk with a counselor, find a support group online or in person or even just chat with a trusted friend or loved one.(5) Often others can give us insights we are overlooking. Just the act of talking about problems usually makes them seem smaller. And knowing we truly are not alone in our struggles helps ease heartache.
References:
- National Institute of Mental Health. Seasonal Affective Disorder.
- Cleveland Clinic. Seasonal Depression (Seasonal Affective Disorder).
- Orenstein BW, et. al. 14 Ways to Ease Seasonal Depression. Everyday Health. April 4, 2023.
- Piedmont Healthcare. 5 Ways to Prevent Seasonal Depression.
- National Health Scotland. Beating the Winter Blues. Jan. 4, 2023.
