Winter Blues: How to Beat Them

By Debbie Norris Ovarian Cancer Survivor and Advocate

Winter Blues: Depression or Survivor Guilt?

You’ve recently finished treatment and have started feeling grumpy, not your normal self. You just want to hibernate, let alone wake up to go to work. You want nothing to eat but comfort food. You don’t want to be around other people. You’re crying at weird times and snapping at others for no reason.

Maybe you’re in treatment and just don’t want to be around people. Or you’ve been out of treatment for years, yet all the above still rings true. Whatever your symptoms, it’s important to figure out if this funk is just the winter blues or something more.

What is Survivor’s Guilt?

As a cancer survivor, let’s first discuss the elephant in the room: survivor guilt. This is a form of depression some survivors can experience just because you’re still alive while others are not or because you have flown through your treatment and others are still struggling. This guilt is real and should never be pushed aside or dismissed. You need to meet it head on and deal with these feelings.

I personally suffer from survivor’s guilt throughout the year. Whenever I learn of someone with the same cancer passing away, it rattles me. I wonder, “Why them and not me? Why was I diagnosed at stage 1 and not at stage 4? Why am I still alive?” The feeling eventually subsides, only to be triggered once again when I learn of another cancer-related passing. If you, as a cancer survivor are experiencing this type of guilt, be sure to talk with your doctor or oncologist. They can help you find the tools you need to work through this issue.

Know the Difference Between Winter Blues and Depression.

Winter blues tend to be more seasonal. The trees are bare and brown, the days are growing colder and it’s getting darker earlier. All of these things, no matter where you live in the U.S., can collectively affect both mood and mental health. These symptoms tend to have more of a predictable onset, often at or near the changing of the seasons. Another big clue is if this appears to be a cycle for you at or around the same time each year.

Depression, on the other hand, feels more like a lingering darkness that seems to always be there, no matter what you do. If that resonates, it’s advisable to seek out an assessment from a mental health specialist. Start with your primary medical professional for recommendations. There are so many beautiful opportunities to find joy in and after cancer, and there are a lot of tools that can help alleviate the symptoms of depression. Don’t let your pride or the perceived stigma of mental health keep you from seeking out support.

Choose Healthy Coping Strategies with a Side of Vitamin D.

Less daylight and cooler temps translate to fewer opportunities to soak up natural Vitamin D. Your body needs it, which may make a Vitamin D supplement a smart choice for you. Start with your primary care doctor for guidance here, since they know your full health history and your regular prescriptions.

Supplement or not, there is no debating the fact that time spent outdoors, however you can squeeze it in, can help you get through emotional doldrums.

As for healthy coping strategies, it’s all about mixing things up. Whether you lean more introverted or extroverted, we all need a good balance of activity and individual quiet time to reset, refresh and recharge.

Tear out our handy list and stick it somewhere you’ll see it daily. On any given day, try a few of these ideas to achieve a sense of satisfaction, accomplishment, pleasure, fellowship and rest.

Healthy Ways to While Away the Winter.

Soak up local arts & culture. Many places have indoor winter farmers markets, craft fairs, expos for different interests and indoor festivals.

Take a hike. Check out county and state parks for group hikes. When winter gifts you a milder than normal day, seize it. Walk the neighborhood if you can’t get to a park; just make sure you soak up the sunshine and fresh air.

Host a game night. From Bunco to Phase 10, to even some of the cheekier games like Cards Against Humanity, there are nearly countless options. Also, it’s impossible to be withdrawn and moody when you’re having fun playing games with friends. If that seems too ambitious, invite a friend to grab coffee or lunch. Just a 30-minute outing with someone you care about can change your entire day. Find a new read. Fewer quiet winter activities are more satisfying than curling up under a comfy blanket with a good read. Allow yourself a small splurge. From a scented candle with a fragrance that transports you to your happy place, to a few bunches of long-lasting alstroemeria for your kitchen vase, even a new pair of cozy winter PJs - treat yourself to something that will make home feel more enjoyable.

De-clutter. It can be really cathartic to do a deep purge of the clothing, knick-knacks and accumulated stuff that is stashed in certain spots around the house.

Plan a vacation. Whether it’s for spring break or summertime, throw yourself into the research and location scouting of a fun future trip. Often the dreaming and planning can help lift us out of a rut, plus it’s nice to look forward to!