Now that the holiday season has passed, January can feel like a letdown for many. Counselors say January is the most depressing month of the year.
Carrie Company, a licensed counselor in Bloomington, said the winter blues are common this time of year as longer nights disrupt our circadian rhythms.
“With less daylight, people’s schedules tend to get off. We see chemicals like melatonin and serotonin go down in the brain. So there are some very real reasons as to why seasonal depression happens,” Company said, adding 1 in 10 people experience seasonal depression.
Company said the end of the holiday season and the return to work can also bring sadness for some.
She said depression symptoms can show up in many ways.
“When people hear the word depression they seem to think [it means] I’m sad all the time. That’s not always what it looks like. Oftentimes, it’s moodiness. Oftentimes, it’s loss of motivation,” Company said an in interview on WGLT’s Sound Ideas.
Resolutions
Some people will turn to resolutions in the new year to help lift their spirits. Company said resolutions, especially when it involves physical activity, are generally a positive step toward feeling better, even if most resolutions typically don’t last.
“Two weeks into it, people tend to fall off a bit. I would encourage people to say, ‘I may have sat down for a bit but I’m going to stand right back up when I get the chance and keep trying to work on my resolutions,’” she said.
Dry January
One common resolution is to give up drinking, at least for a month. Company said she’s seen Dry January work well for clients, but it typically doesn’t lead to permanent change. She hopes it will lead people to cut back on alcohol consumption.
“What people don’t oftentimes realize is that when they drink alcohol, anxiety is usually close by afterwards,” Company explained.
Exercise
A new study says exercise is just as effective as therapy or medication at helping treat depression. Company said she recommends all her patients to get some physical activity — even as little as 20 minutes a day.
“I will tell people that sometimes, even if you don’t feel god enough to do it, try to put on your shoes and maybe to walk slower, or tell yourself I’m going to go out for five minutes,” Company said.
Company says movement is especially helpful when you are emotionally tired — as opposed to physically tired.
Company recommends social connections, mindfulness and gratitude to beat the winter blues. She says light therapy lamps known as 'happy lights' that mimic sunlight can be an inexpensive way to improve your mood.
She said it takes two weeks of symptoms to receive a clinical diagnosis of depression. She said in those cases it’s best to get professional help.
