[NEWS CARREER] How to overcome winter blues?

NEWSLETTER CAREER NEWS IÉSEG NETWORK - FEBRUARY 2024

How to overcome winter blues?

With the days getting shorter and the cold and rain arriving, we often lack energy, our morale is at half-mast and we're less inclined to work, interact with others or even have fun. This state of mind linked to the changing seasons (particularly winter), which can affect both our professional life and our emotional state, has a clinical explanation: it could be seasonal depression...

Definition 

The seasonal depression, also known as winter depression, is a form of seasonal affective disorder characterized by mood changes linked to the seasons, particularly the onset of winter. 

Triggering factors

Although the precise origin of seasonal depressive symptoms remains undetermined, experts suggest that their manifestation is closely associated with the influence of sun exposure on the regulation of serotonin and melatonin in the brain. The absence of sunlight during the colder months can cause an imbalance in the levels of these neurotransmitters in some people, resulting in a significant increase in fatigue, drowsiness and irritability. In addition, disruption of circadian rhythms, which correspond to the body's adjustment to a daily eating routine and sleep cycles, can also result from reduced sunlight during the winter season.

Symptoms

The manifestations of winter blues share similarities with those of other types of depression. Their impact varies according to their intensity, ranging from a slight influence on mood and productivity in daily activities, to a more pronounced incapacity, severely limiting the ability to get moving and motivate oneself.

The main symptoms include :

• Energy loss
• Concentration difficulties
• Disinterest in social interaction
• Persistent feelings of sadness
• Anxiety
• Feelings of emptiness and uselessness
• Loss of appetite
• Disruptions to mealtimes
• Changes in sleep patterns
• Irritability

Prevention

Various options exist to combat depressive feelings associated with seasonal variations and prevent any undesirable behavioral alterations: 

• Take regular trips outdoors
• Make the most of natural light
• Adopt a balanced diet
• Preserving your quality of sleep
• Avoid excess carbohydrates
• Physical exercise 
• Promoting social interaction 

Treatments

Treating seasonal depression involves modifying habits and lifestyle - the very things that help prevent it - to increase exposure to the sun, even in cooler temperatures.

Approaches such as light therapy, psychotherapy or medication can also be considered.

Sun and light therapy

The main risk factor for winter blues is lack of exposure to the sun's rays. Getting outdoors is therefore a priority during the winter months. 

Sunlight helps balance serotonin activity, increases melatonin production, balances circadian rhythms and increases vitamin D levels, which can lead to an improved emotional state.

To meet this need, light therapy, also known as phototherapy, can also be an alternative. It involves exposing the body daily to a light intensity similar to that of the sun, thanks to equipment using lamps around 20 times more powerful than traditional light sources.

Accompaniment by a professional

If lifestyle changes and other interventions to modify behavioral habits are not enough to alleviate winter blues, professional help should be considered. Psychotherapy is highly recommended for treating depressive disorders, as it can help reduce anxiety and stress. 

Detecting the changes resulting from winter blues, as with other mental disorders, can sometimes be subtle or overlooked before reaching a more critical stage. At the very first signs, and in case of doubt, it is strongly recommended to seek specialist help.

Medicine treatment

Medicine treatments can also be considered for the most severe cases of seasonal depression, and prescribed on a temporary basis by a specialized physician.

Other treatments

An easy approach is that of self-compassion: being kind to yourself by acknowledging and accepting your emotions is an important step in coping with winter blues.

Another is to take inspiration from the people of Northern Norway, where winter is seen as an opportunity to be seized rather than a hardship to be endured. A study carried out in this region revealed that this population experiences less winter depression thanks to their positive mindset. Cold weather is seen as a chance to enjoy warm drinks, to ski, skate or sled, to enjoy a sauna or to share warm moments by a fire with family and friends.

Small adjustments in the way people think can have a significant impact, bigger than we think. By deliberately adopting a positive mindset, it may be possible to change your perception of the winter season. You may be skeptical, but why not give it a try?

Here's what I suggest: what if you make a list of all the things you're looking forward to this winter? It could be a seaside or snow getaway, a sauna/hammam combo, a relaxing hot stone massage, a show, an activity to discover for the first time!... Trust your creativity to find what's right for you and book those days in your calendar!

As you'll have gathered, the lack of natural light and therefore sunlight during the winter season is a major trigger for winter blues, so I'm going to give you one last piece of advice, and not the least, one borrowed from the author Victor Hugo who once said, "Laughter is the sun that drives winter out of the human face."

Elizabeth TOUCAS - Executive Strengths Coach & Career Manager - IÉSEG Network

If you would like personalized Executive Coaching on this topic, or any other information on the services offered by the Career Development Services, please contact me: e.toucas@ieseg.fr or +33.6.85.33.01.57.