Fight the winter blues | Article

Landstuhl, Germany – When temperatures drop and sunlight becomes scarce, many people experience the winter blues and feel drained and tired. Public Health Command Europe officials offer strategies to combat this seasonal malaise.

If you're feeling tired, unmotivated and have the desire to stay home as fall turns into winter, you may be experiencing the winter blues. This phenomenon refers to a slight low mood that typically occurs in the darker months from November to March. With fewer hours of sunshine, the body receives less UVA and UVB radiation, which are crucial for physical and mental well-being.

“Sunlight triggers the release of serotonin, dopamine and norepinephrine,” explained Lt. Col. Simeon Smith, public health nurse subject matter expert at Public Health Command Europe. “These hormones contribute to motivation and energy in the spring and summer.”

Symptoms of the winter blues include:

• Lack of drive or energy
• Disinterest in activities
• Increased need for sleep
• Desire to stay at home
• Feelings of depression or melancholy

“The longer nights and shorter days mess with our biological clock,” Smith noted. “This leads to overproduction of melatonin and serotonin while reducing vitamin D levels.”

Although winter blues and winter depression (known as seasonal affective disorder, or SAD) are often confused, they are different conditions. Winter depression is associated with more severe symptoms that can significantly impair everyday functions. If symptoms occur, consultation with a doctor is required.

Characteristics of the winter blues:

• Low mood that usually improves in spring
• Symptoms are milder when the weather is pleasant
• Individuals can often relieve symptoms with home remedies

Features of winter depression (SAD):

• Persistent depression that recurs annually
• The symptoms each last longer than two weeks
• Stronger symptoms compared to the winter blues
• Individuals may experience deep fatigue, lack of joy, and increased cravings for carbohydrates and may require medical intervention

To counteract the winter blues, Smith recommends incorporating small changes into your daily routine.

“Stay active and meet up with family and friends, regardless of the weather. Spend more time outdoors and incorporate exercise into your day,” he advises. “It is also advisable to check your vitamin D levels and consider supplementation if necessary.”

If you have any questions, please contact your doctor.