Dr. Greg Carnevale is the chief medical officer for UnitedHealthcare of Delaware.
For a lot of people, mid- to late winter ranks among the most challenging times of the year. The days are short, the weather is often cold, and holiday hoopla is well behind us.
In fact, a recent study found that 40% of Americans report their mood declines during the winter. Those gloomy feelings can translate into changes in behavior, according to the study, with some people sleeping more (41%), feeling fatigued (28%) and experiencing depression (27%).
While there is no single solution to beat back the wintertime blues, it may be helpful to consider multiple strategies to boost your mood during this time of year.
Embrace the light. One contributing factor to seasonal affective disorder — the technical name of the wintertime blues — is a lack of sunlight, which is a crucial source of vitamin D and helps regulate our wake/sleep cycles. In addition to feeling down, people experiencing SAD may report problems with concentration and memory.
To help avoid that, aim to get at least 30 minutes of sunshine early in the day; on cloudy days, strive for up to 60 minutes. You can supplement the sun’s rays with bright light therapy, which is a specialized, in-home light source that may improve symptoms of seasonal affective disorder in up to 60% of people.
Recommit to those resolutions. With the new year a memory now, those well-intentioned resolutions may have been forgotten about, sparking feelings of guilt. An estimated 80% of people who make new year’s resolutions abandon the effort within a month. To help stay on track with your 2025 goals, focus on the process rather than the outcome. For instance, if your goal is to shed unwanted or unhealthy excess weight, aim to walk at least 6,000 steps per day and strength-train twice per week.
By focusing on the process necessary to achieve your goals — rather than the outcomes themselves — you may be more likely to realize your resolution.
Build a supportive network. One of the most crucial aspects of well-being — and longevity — is having social connections, as research consistently shows that people with strong ties to friends and family tend to live longer, healthier lives. Surrounding yourself with understanding friends, family and mentors can provide essential emotional support, while helping prevent feelings of isolation and promoting resilience.
Make it a priority to consistently connect with friends, family and neighbors, while also forming new relationships by playing in a recreational sports league, attending group workout classes or joining a book club.
Reach out for professional support. Don’t hesitate to reach out to your primary care physician. If you don’t have one, now is a great time to establish a relationship with such a doctor. Seeking help is a sign of strength, not weakness. Your provider can give valuable insights and care, and referrals if needed. The right support can guide you toward a more balanced and fulfilling life.
Tap into telehealth. You might be surprised to learn that your health insurance plan includes mental health benefits that may cover employee assistance programs, virtual therapy sessions, coaching or digital self-help tools. These options make it easy to access the support you need in different ways. If you have mild behavioral health concerns, digital self-help tools and virtual coaching can be a great place to begin. If you have any questions or need more details, simply call the number on your insurance card for assistance.
If you or a loved one is experiencing depression or having thoughts of suicide, or if you’re in severe emotional distress, please call the National Suicide Prevention Lifeline at 988. The hotline provides free, confidential support and is available 24/7.
Reader reactions, pro or con, are welcomed at civiltalk@iniusa.org.
