It’s that time of year again. With all the holiday joy behind us, the remaining cold, dark, and sometimes wet and sludgy conditions leave many in a slump. Adults and children alike can be subject to the “winter blues” – starting and ending our days in the dark, spending a predominant amount of time indoors, and having lower motivation and activity.

Research has shown that reduced sunlight in winter can lead to decreased serotonin production due to an increase in serotonin transporter levels. This drop in serotonin can directly affect mood stability, making individuals feel more sluggish and withdrawn.

The cold weather as well as the darkness in the winter seasons can cause people to avoid activities that were once fulfilling for them, such as exercising, seeing friends, outdoor activities, or any activity that would require one to leave their home.

Circadian rhythms, which govern sleep-wake cycles, are also disrupted by shorter daylight hours. This disruption can lead to difficulty in maintaining a regular sleep schedule, which is essential for mood stability. The lack of proper sleep exacerbates feelings of fatigue and cognitive decline, making it challenging for individuals to engage in daily activities.

Often overlooked, vitamin D plays a vital role as well. Decreased sunlight leads to lower vitamin D levels, which have been associated with depressive symptoms.

Collectively, these biological changes illustrate a complex interplay between environmental factors and mental health, particularly in winter months.

• Losing enjoyment in things that used to be fun
• Withdrawing from people
• Oversleeping an hour or more every day
• Appetite changes, especially craving foods that are high in carbohydrates
• Tiredness or low energy
• Difficulty thinking, concentrating or making decisions

• Visit an indoor local attraction, like a museum.
• Plan a fun indoor activity that you plan to only do in the winter months such as putting together puzzles, getting crafty, or organizing vacation photos.
• Try new recipes that will energize you or keep you warm.
• Help your children rest, exercise, and eat healthy
• Set your alarm clock and stick to a sleep routine
• Consider light therapy if you can’t get the sunshine you need

SAFE AND DRUG FREE SCHOOLS DEPARTMENT

safeschools@durantisd.org

The mission of the Safe and Drug-Free Schools program is to help ensure that children are mentally and physically ready to learn and have healthy and supportive families, and to promote a safe community by equipping individuals with skills, knowledge, standards, and resources to live healthy lives.