When winter makes everything feel slower, heavier, and harder, it makes sense that your mood shifts with it. During Western New York winters, as the days grow shorter and the gray skies linger, the routines that once felt steady in September can gradually start to feel more draining and more difficult by February. Clinically, this experience is known as Seasonal Affective Disorder, or SAD, and it is often linked to reduced sunlight and disruptions to our internal body clock.
SAD, a form of depression that onsets during the late fall or early winter before subsiding in the spring, can impact mood, sleep, appetite, energy levels and concentration, according to the American Psychiatric Association.
“Sometimes, our clinicians see clients with lower energy, sleeping more than they would during the summer, loss of interest in normal activities, not being able to focus as well as in the spring and summer months, or feeling lonely, hopeless, angry or irritable – or any mix of those,” said Justin Fax, practice director of Catholic Charities Behavioral Health Services.
During wintertime in Western New York, we experience less daylight, which the APA links to SAD. The decrease in daylight can disrupt the circadian rhythm and biological clock, as well as lower our levels of serotonin and melatonin – hormones that directly affect mood and sleep.
So how can we boost our moods in the winter – especially as we back into the final stretch? For starters, it can be as simple as lacing up a pair of sneakers. Movement of any type – walking, dancing, strength training – can offer the brain a boost of endorphins, which can improve mood.
“It can be overlooked, but exercise is highly beneficial for mental health. We typically see exercise benefits framed around physical health, such as improving heart health and strengthening joints and muscles, but exercise also strengthens your mind and improves mood,” said Fax.
According to the APA, the ideal amount of exercise is 150 minutes a week of moderate intensity exercise. If you pair exercise with outdoor time, you can reap the added boost of soaking up some vitamin D – which also naturally boosts your mood.
In addition to exercise, Fax also recommends staying connected with friends and family.
“Whether it’s over the phone or sharing a meal together, spending time socializing and feeling connected to others is a great way to find simple support,” Fax said. “Especially as we ride out these last few weeks of winter.”
If you find that winter is affecting your mood or daily life, Catholic Charities provides outpatient mental health services in Lockport, Niagara Falls, Buffalo at Humboldt Parkway and Rich Street, and in Cheektowaga. These clinics offer counseling for those experiencing symptoms that can be addressed in an outpatient setting. You can learn more at ccwny.org/mental-wellness or by calling 1-877-448-4466.
