Although various factors can contribute to the winter blues, a sedentary lifestyle is one of the most significant. As temperatures drop and the outdoors seem less inviting, many individuals may find themselves indoors and inactive. Unfortunately, this lack of physical activity can exacerbate a low mood, creating a vicious cycle where individuals feel less motivated to move and connect with others, and the lack of movement and connection feeds their low mood.
Being sedentary can exacerbate or contribute to depression
A sedentary lifestyle during the winter months can contribute to or worsen the symptoms of depression, making it harder to break free from negative thought patterns in several ways including:
- Isolation and Social Withdrawal
Winter tends to make people more prone to isolating themselves. The combination of colder weather, shorter days, and reduced social engagements can increase feelings of loneliness. When individuals spend more time indoors, disconnected from others, they may feel more isolated, which can worsen depressive symptoms. Social withdrawal is a common symptom of depression, and a sedentary lifestyle can make this worse by limiting opportunities for connection and interaction.
- Decreased Release of Endorphins
Physical activity, especially exercise, is known to trigger the release of endorphins which are brain chemicals that help improve mood. When people remain inactive, they miss out on this natural mood-boosting mechanism. The reduced release of endorphins can make it more difficult to cope with negative feelings which may lead to increased feelings of sadness or depression.
- Disrupted Sleep Patterns
Low mood is often associated with changes in sleep habits, including difficulty falling or staying asleep. This relationship is thought to be bi-directional meaning low mood can contribute to sleep difficulties and sleep difficulties can contribute to a low mood. Sedentary behavior can further contribute to disrupted sleep patterns as lack of physical activity can lead to restlessness which makes it harder to establish a healthy sleep routine.
Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific seasons, most commonly in the fall and winter when daylight hours are shorter. It is characterized by symptoms such as low energy, sleep disturbances, changes in appetite, and feelings of hopelessness or social withdrawal. SAD is believed to be triggered by reduced sunlight exposure, which disrupts circadian rhythms and serotonin levels in the brain. Interventions that can alleviate SAD symptoms include light therapy, self-care (including physical activity), psychotherapy, and in some cases medication.
Breaking the Cycle: Strategies for Combatting Sedentary Behavior
While it’s easy to become trapped in a cycle of low mood and inactivity during the winter, there are several strategies to help individuals break free from this pattern:
- Set small, achievable goals
Start with small, manageable goals to gradually increase physical activity. This could be something as simple as a 10-minute walk around the block or stretching for a few minutes each morning. Over time, these small wins can build momentum and improve mood.
- Incorporate indoor exercise
If the cold weather makes outdoor exercise unappealing, try indoor alternatives. Activities like yoga, Pilates, or workouts can be done in the comfort of your own home, making it easier to stay active and boost your mood.
- Seek social support
While the winter months may exacerbate sedentary behavior and isolation, engaging with others is crucial. Going for a walk with a friend or having a workout buddy can provide connection, accountability and encouragement. Whether it’s a friend, family member, or a fitness group, physical activity with others can help combat feelings of loneliness and isolation during the winter months.
- Get outside when possible
Even on cold days, try to spend time outdoors during daylight hours. Exposure to natural light, even for short periods, can help regulate mood and increase energy levels. Bundle up and take a brisk walk in the sunshine or try an outdoor activity like snowshoeing or skiing to make exercise more enjoyable.
- Practice self-compassion
Cold weather and a low mood can make it difficult to find motivation to get physical, but it’s important to be kind to yourself. Celebrate small successes and recognize that some days may be harder than others. Giving yourself grace and patience can alleviate feelings of guilt or frustration that may arise from being less active.
- Seek professional help
If low mood or feelings of depression persist despite efforts to stay active, consider seeking professional help. Therapy and lifestyle changes can both be beneficial for managing low mood and depression. A mental health professional can help individuals work on emotional regulation while providing guidance on coping strategies for difficulties with low mood.
Although cold weather and limited daylight hours can make it more challenging to stay active during the winter, being sedentary can contribute to a cycle of inactivity and low mood. Luckily there are many ways an individual can counteract the winter blues and sedentary behaviour including: setting small goals, finding ways to stay active indoors and out, and seeking social and/or professional support. By taking proactive steps to stay active and engaged with others, individuals can break the cycle of inactivity, improve their mental well-being and make the winter months more manageable and fulfilling.