COLUMN: Feeling the 'winter blues?' Help is close to home

Let's be honest — by the time winter hits its stride, many of us are ready to trade gray skies and icy sidewalks for sunshine and sandals. If you've found yourself feeling a little more tired, less motivated, or just blah this time of year, you're not imagining it. The "winter blues" are real — and the good news is, you don't have to face them alone.

Hi! I'm Jamie Jo Lowder, your Purdue Extension-Owen County Health & Human Sciences Educator and helping individuals and families feel their best — physically, mentally, and emotionally — is what I do. From food and finances to health and family, Extension research gives us practical tools that work in real life, even during the coldest months of the year.

What are the 'winter blues?'

According to Purdue Extension, the winter blues often show up as lower energy, changes in sleep or appetite, trouble concentrating, or a general feeling of sadness when daylight hours are shorter. In some cases, these symptoms may be linked to Seasonal Affective Disorder (SAD), a form of depression associated with reduced sunlight and seasonal changes.

The shift in daylight can disrupt our internal body clock and affect chemicals in the brain that regulate mood — which helps explain why winter can feel harder than other seasons.

Light matters — even on cloudy days

One of the most effective ways to fight the winter blues is increasing exposure to natural light. It is recommended that you spend 15–30 minutes outside daily, even when it's cold or overcast. A brisk walk, playing with kids or grandkids, or bundling up for a short stroll can make a noticeable difference.

When outdoor time isn't possible, open curtains, sit near windows, and consider light-therapy lamps — which research shows may help improve mood and energy during darker months.

Move your body, lift your mood

Physical activity is a powerful mood booster. Research shows regular movement — even moderate exercise like walking or stretching — can reduce stress, increase energy, and support emotional well-being. Keeping a consistent routine for meals, sleeping, and daily activities also helps your body stay balanced when winter disrupts normal rhythms.

Connection is key

Winter often means more time indoors — and sometimes more isolation. Extension educators encourage making intentional connections with others. Whether it's meeting a friend for coffee, calling a family member, or joining a local program, social interaction plays a big role in emotional health.

Here in Owen County, Purdue Extension offers programs, workshops, and gatherings throughout the year that provide learning and connection — two things that matter deeply during winter months.

Self-care isn't selfish

Self-care doesn't have to be fancy. It can be as simple as reading a good book, journaling, cooking nourishing meals, practicing gratitude, or enjoying a warm cup of cocoa. Small, consistent habits help build resilience and support mental wellness all season long.

Local support is available

If winter blues linger or begin to interfere with daily life, it's important to reach out for help. Purdue Extension encourages seeking support from healthcare providers or mental health professionals when needed.

And remember — local resources matter. As your Purdue Extension-Owen County educator, I'm here to help connect you with programs, education, and trusted information that support your well-being all year long. Call 812-829-5020 or email lowder0@purdue.edu to learn more about our programs. You can also find upcoming programs in the Community Calendar section of this newspaper, on the Purdue Extension-Owen County Facebook page, or at https://extension.purdue.edu/county/owen/hhshome.html.