Got a Case of the Winter Blues? Tips + 5 Best Apps to Maintain Mental Health

Longer nights and shorter days paired with colder temperatures…you know what that means? Seasonal depression.

When the winter months come rolling, many people mention the onset of “winter blues.” Scientifically speaking, those winter blues you may be feeling could very well be Seasonal Affective Disorder or SAD.

The World Health Organization predicts that nearly 300 million people worldwide suffer from depression. In the United States, researchers claim that about 5% of the population suffers from SAD and lasts about 40% of the year.

We know many people suffer from SAD, but what is it? What is SAD?

Seasonal Affective Disorder is a type of depression that’s related to changes in the seasons. During the winter months, the sun sets earlier in the afternoon and rises later in the morning. This reduced level of sunlight disrupts your body’s internal clock, leading some people to experience feelings of depression and a drop in serotonin.

Many people with SAD start feeling symptoms in the late fall throughout winter.

Common symptoms include:

• • Feeling depressed
  • Loss of interest in activities
  • Having low energy
  • Trouble sleeping
  • Changes in appetite
  • Feeling sluggish
  • Difficulty concentrating

Now with the COVID-19 pandemic adding more stress into our daily lives, it’s more important than ever to stay on top of your mental wellbeing.

Experts have a few action items to help people remain mentally well during these difficult months.

Maintaining Mental Health

With shorter days, colder temps, and COVID-19, positive mental health may feel harder to manage. However, M Health Fairview Psychiatrist C. Sophia Albott, MD, MA, has a few strategies to stay on top of your mental wellbeing.

Connect virtually with loved ones

Even talking on the phone can help. If you can’t physically gather with friends and family this year, make a habit out of phone calls, video chats, and maybe even consider getting a pen pal.

Prioritize sleep and healthy eating

Lack of sleep is associated with an increased risk of depression and other adverse mental health effects. Studies prove a healthy amount of sleep improves emotional and mental resilience. Also, eat healthily. Diets high in processed foods and refined sugars have been linked to worsening mood disorders.

Light Therapy

The lack of sunlight exposure often causes SAD. Try using a lightbox device. Albott recommends at least 30 minutes of lightbox usage in the morning. You can receive a prescription from your doctor or purchase one online.

Stay Active

While going to the gym is a risk due to COVID-19, try exercising at home. You can use guided workouts online. You can also experiment with winter outdoor exercises like snowshoeing, skiing, or even a brisk walk.

Take Smartphone and Social Media Breaks

Constant exposure to the news and your social media feed can amplify anxiety and stress. Limit exposure as much as possible.

5 Apps to Help Manage Mental Wellbeing

Holding yourself accountable isn’t always easy, though. Luckily, there are plenty of smartphone applications designed to help you stay mentally and physically in shape.

1. 1. Sleep Cycle: This app will track your sleep cycle throughout the night based on movement and sound analysis. It’ll gradually wake you up when you are at your lightest sleep, which means you will be much less groggy when rising.
   2. Wakeout: Finding time (and motivation) to workout can be challenging. Wakeout has a library of more than 300 free exercises that can be done in 30-second intervals, where you spend most of your time. If you’re plopped on the sofa or sitting at a desk, Wakeout makes it easy to work out.
   3. Calm: Meditation and remaining mindful throughout the winter months can help improve your mental wellbeing. Calm includes hundreds of guided meditations and sleep stories for any mood or occasion—celebrities like Idris Elba and Matthew McConaughey voice some of the meditations.
   4. Moodfit: Moodfit is a free mental health app equipped with tools to help you get into mental shape. There are many features on Moodfit, like tracking your moods, overcoming negative thoughts, and learning new skills like gratitude and mindfulness. It also helps you understand your medications and therapy treatments better.
   5. MoodMission: MoodMisson is an evidence-based app designed to help people overcome depression and anxiety with new ways of coping. When you tell MoodMission how you feel, it gives you a tailored list of five action items to improve your mood.

Finally, make sure you’re on top of the weather during these winter months. Check for moments of sunlight and warmer temperatures to help you get more fresh air.

With TMRW Weather, you can set up widgets so you can see the forecast right on your phone’s home screen.