Understanding the winter blues: what’s happening in our brains?

The winter blues are more than just a feeling of discontent with chilly weather. Seasonal changes can impact both our mood and physical well-being. The primary cause is reduced sunlight exposure, which disrupts our ‘circadian rhythms,’ or ‘body clocks,’ and can lead to hormonal changes that influence our mood. During the winter months, the brain produces higher levels of melatonin (which regulates sleep) while simultaneously lowering serotonin production (which impacts happiness), leading to fatigue, lethargy, and sadness.

Celebrities on
winter blues

With global warming changing climates around the world, several celebrities have reflected on facing the same struggles as everybody else. For example, actress and entrepreneur Gwyneth Paltrow once shared how shorter days affected her, saying that the reduced sunlight impacted her ability to maintain energy. Similarly, British singer Ellie Goulding openly discussed the difficulties she faces during winter, emphasizing how staying mentally and physically active helps her cope.

Lifestyle adjustments to manage the winter blues

While winter can feel like an emotional hurdle, there are practical lifestyle changes that can help manage and alleviate its effects. Below are some ways to transform your daily routine to minimize symptoms and promote a sense of well-being.

1. Maximize exposure
to natural light

Since lack of sunlight is a major factor behind seasonal sadness, prioritizing exposure to natural light is crucial. Try to get outside during daylight hours, even if it’s overcast, as the exposure to light helps boost serotonin levels. If you live in an area where sunlight is scarce, consider investing in a light therapy lamp. These devices mimic natural sunlight and have been shown to be effective in improving mood and energy levels.

2. Stay physically active

Physical activity has a direct impact on our mood and energy levels. Exercise releases endorphins, the body’s ‘feel-good’ chemicals, which help combat stress and elevate mood. Although winter weather can make it tempting to skip the gym, finding creative ways to stay active—even at home—can make a significant difference.

Hollywood actress Kristen Bell has openly discussed the importance of maintaining an exercise routine, especially in winter. She noted that staying active helps in boosting her mood and feeling more energetic, even on the darkest days. Bell recommends finding enjoyable activities like dance or yoga that you can incorporate into your daily routine without feeling like a chore.

3. Adjust your diet
for winter

Wintertime cravings often veer towards comfort foods that are high in carbs and sugars, which can lead to energy crashes and exacerbate feelings of sluggishness. To combat this, consider a balanced diet with plenty of complex carbohydrates, healthy fats, and lean proteins. Foods rich in omega-3 fatty acids, like salmon, chia seeds, and walnuts, are particularly beneficial because they support brain health and can improve mood.

Bollywood actress Deepika Padukone, who has been incredibly open about her struggles with mental health, is a proponent of regular exercise, a balanced diet, and professional therapy.

Celebrity chefs like Jamie Oliver and Rachael Ray emphasize the importance of healthy eating during the colder months. They suggest including seasonal vegetables and healthy grains that can help maintain energy levels throughout the day.

4. Practice mindfulness
and meditation

Pakistani-Canadian singer, song-writer, and actor Meesha Shafi has highlighted the importance of awareness around the topic of mental health. “This will only come if we educate ourselves and raise aware-ness.”

Meesha Shafi, a certified yoga teacher, believes yoga and meditation are powerful ways to maintain mental health, especially during times when motivation is low and depression is higher. Winter can be an ideal time to embrace these practices that calm the mind.

Pakistani-Canadian singer, songwriter, and actor Meesha Shafi has highlighted the importance of awareness around the topic of mental health. “This will only come if we educate ourselves and raise awareness.” Meesha Shafi, a certified yoga teacher, believes yoga and meditation are powerful ways to maintain mental health, especially during times when motivation is low and depression is higher. Winter can be an ideal time to embrace these practices that calm the mind.

Meditation, deep breathing exer-cises, and mindfulness practices can help reduce stress and create a more positive mindset. Just 10-15 minutes a day can significantly impact your emotional resilience and ability to manage winter blues.

Many celebrities have embraced mindfulness to deal with both seasonal and year-round stresses. Singer Selena Gomez has openly discussed how meditation helps her stay grounded and manage mental health struggles, even during tough seasons. Mindfulness and gratitude journaling can also bring about a shift in perspective, making winter feel less overwhelming.

5. Stay socially
connected

During winter, people often feel inclined to stay home and avoid social interactions. However, staying connected with loved ones, even virtually, can lift your spirits and combat feelings of loneliness. Making plans to see friends or joining online communities can provide a valuable support network during winter.

Pakistani actress Mahira Khan has mentioned in interviews the importance of finding happiness and emotional balance amidst a busy lifestyle and how colder weather impacts her energy. Mahira Khan stays connected with her loved ones and emphasizes the importance of community support. She’s a strong advocate of slowing down and enjoying small pleasures, like reading or spending time with family, which are ways to boost mood during winter.

Celebrities like Oprah Winfrey and Lady Gaga frequently emphasize the importance of community and support networks, especially when facing difficult hours. The simple act of reaching out to loved ones can provide comfort and reassurance, even if winter feels isolating.

6. Embrace self-care
rituals for the season

Winter can be a time to embrace self-care and nurture yourself in new ways. Consider creating a winter self-care routine that includes warm baths, calming teas, cozy reading sessions, or even a digital detox. Finding joy in small, seasonal pleasures can make a big difference in how you perceive winter.

Celebrities like Jennifer Aniston and Mindy Kaling are well-known for their winter self-care rituals. Aniston has shared how she sets aside time for warm baths and relaxing evenings, creating a sense of tranquility amidst the winter darkness. Kaling, on the other hand, leans into cozy winter activities like reading and watching comforting movies, which help her stay positive even in colder months.

7. Seeking professional
help: therapy and
counseling

While lifestyle changes can significantly alleviate winter blues, for some, professional support may be necessary. Therapists and counselors are equipped to help you work through deeper issues that might be intensified by seasonal changes. Cognitive-behavioral therapy (CBT), for instance, has been found effective for treating SAD and other mood disorders.

An increasing number of celebrities are open about therapy and mental health, emphasizing its importance for everyone, regardless of fame or fortune. “Near and dear suffering from depression need professional help/healing/therapy plus all our compassion, patience and understanding,” Meesha Shafi said about the importance of seeking professional help.

Actors like Ryan Reynolds and musicians like Ariana Grande have openly shared how therapy has transformed their mental health journeys.

Finding your own
winter glow

The winter blues are a common and manageable experience, affecting everyone from regular folks to celebrities. By adjusting your lifestyle, prioritizing self-care, and seeking professional help if needed, winter can become a season of comfort and renewal rather than one of struggle. Lifestyle changes like getting more light exposure, staying active, eating well, and maintaining connections all contribute to a healthier mindset. Embracing winter with open arms might feel daunting, but with the right mindset and strategies, you can cultivate a winter glow that lasts long past the darkest days.