Beyond the Gray: A Practical Guide to Beating the Winter Blues & SAD in Ohio

Jan 17

Let’s be honest, Ohio winters can be a marathon. The early sunsets in January, the stretches of pewter-gray skies, and the biting wind off Lake Erie can wear down even the heartiest Midwestern spirit. If you find yourself feeling persistently low, fatigued, and just not yourself during these colder months, you’re far from alone. At Mind Trek Counseling, we understand the profound impact an Ohio winter can have on your mental well-being. It’s crucial to distinguish between the common "winter blues" and Seasonal Affective Disorder (SAD), so you can find the right strategy to reclaim your light.

Winter Blues vs. Seasonal Affective Disorder: Knowing the Difference

The Winter Blues are common. You might feel a bit more sluggish (would be worse if you have ADHD), crave more carbs, and miss the sunshine, but you can generally still function and find moments of joy. It’s a dip, not a dive.

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, typically beginning in late fall or early winter and easing in the spring. Symptoms are more severe and persistent, and can include:

A persistently depressed mood, nearly every day
Loss of interest in activities you once enjoyed
Significant changes in sleep (often oversleeping)
Changes in appetite or weight (particularly carbohydrate cravings)
Feeling sluggish, agitated, or low on energy
Difficulty concentrating
Feelings of hopelessness, worthlessness, or guilt
In severe cases, thoughts of death or suicide

If your symptoms feel overwhelming and interfere with your daily life, it may be SAD. The good news? Both are treatable.

Your Ohio-Specific Action Plan for a Brighter Winter

As Ohioans, we can’t change the weather, but we can strategically adapt our habits to combat its effects. Think of this as your mental wellness winter toolkit.

1. Chase the Light (Literally)

Light Therapy is Gold Standard: For SAD, a 10,000-lux light therapy box used for 20-30 minutes each morning can be transformative. It mimics natural outdoor light, regulating your brain chemicals. Best to consult your doctors or with a therapist when you decide to get one. Tip: Look for ones that filter out UV light and use it while having your coffee or checking email.
Embrace the "Solar Noon": On days the sun does appear, prioritize getting outside between 10 AM and 2 PM. Even a 20-minute walk in Columbus’s Metro Parks or around your Cleveland neighborhood can reset your circadian rhythm.
Make Your Environment Bright: Open blinds during the day. Sit near windows. Trim back any tree branches blocking sunlight. Use brighter bulbs indoors.

2. Move Your Body, Boost Your Mood

When you least feel like moving is when you need it most. Exercise is a potent antidepressant.

Indoor-ify Your Routine: Join a local rec center for swimming, walk the laps at an indoor track, or follow online yoga classes. The key is consistency, not intensity.
Embrace Winter Activities: When conditions allow, try snowshoeing at Hocking Hills, ice skating at Fountain Square, or even a brisk, bundled-up walk. The combination of movement and (reflected) daylight is powerful.

3. Cultivate Cozy Connection (Not Isolation)

The instinct to hibernate is real, but isolation fuels depression.

Schedule Social Warmth: Plan regular, low-key connections. A weekly coffee date in Cincinnati’s Over-the-Rhine, a board game night, or a virtual book club can create anchors of anticipation and joy.
Practice "Hygge": The Danish concept of cozy contentment is perfect for Ohio winters. Create a inviting atmosphere at home with soft blankets, warm lighting (think amber bulbs, not blue-toned LEDs), and comforting rituals like tea or soup-making.

4. Nourish for Resilience

Combat the carbohydrate cravings with strategic nutrition.

Focus on Omega-3s & Vitamin D: Incorporate fatty fish (like Ohio-caught perch), walnuts, and flaxseeds. Given our limited sun, talk to your doctor about a Vitamin D supplement—many Ohioans are deficient.
Stay Hydrated: Indoor heat is dehydrating, which can worsen fatigue. Keep a water bottle handy.
Mindful Comfort Foods: It’s okay to enjoy a hearty stew or chili! Focus on adding nutrients—load it with vegetables and lean protein.

5. Master Your Mindset

Practice Cognitive Behavioral Therapy (CBT) Techniques: CBT, which we specialize in at Mind Trek, is highly effective for SAD. It helps you identify and change the negative thought patterns (“This winter will never end”) that winter can reinforce.
Plan for Joy: Schedule things you can look forward to throughout the winter—a weekend getaway to an indoor waterpark, trying a new craft, or planning your spring garden. Having future joys on the calendar breaks up the winter monotony.

When to Seek Professional Support in Ohio

You don’t have to white-knuckle your way through to April. Consider reaching out for help if:

Your symptoms feel unmanageable with self-care.
Your sleep and appetite are severely disrupted.
You’re withdrawing from social connections you value.
You have persistent feelings of hopelessness or sadness.
You’re using alcohol or other substances to cope.

As Ohio therapists, we want you to know: Seeking help for SAD is no different than seeking treatment for any other medical condition influenced by our environment. It is a sign of strength and self-awareness.

Find Your Light This Winter

The gray skies will eventually give way to Ohio’s vibrant spring. In the meantime, you have more power than you think to nurture your own inner light.

At Mind Trek Counseling, we provide supportive, evidence-based therapy for Ohioans navigating Seasonal Affective Disorder and the winter blues. From CBT to personalized coping strategies, we can help you develop a plan that works for your life and location.