Combat the winter blues in Tri-Cities by pairing health recommendations with local options
In recent years, the horizon for the start of winter conditions in eastern Washington has been gradually pushed back. Snowy weather is just beginning in Tri-Cities, despite it being mid-February. Twenty years ago, this was unheard of, but nowadays a late start to winter is the norm.
The winter blues, or its more serious counterpart Seasonal Affective Disorder (SAD), can still begin with the calendar start of winter. Symptoms may last as long as winter conditions, depending on the individual.
Both can be caused by a myriad of winter conditions, including shorter days, less sunlight causing decreased Vitamin D, the stress of holidays followed by limited socialization afterward and more, according to clinical therapist with Anchor Point Counseling, Yazmin Alvarez.
During these shorter days, it’s important to check for signs of SAD in yourself and others, and take steps to counteract it.
Winter blues, Seasonal Affective Disorder
While sometimes used interchangeably, the winter blues are different from Seasonal Affective Disorder, according to the National Institute of Mental Health. While it’s natural to feel a change in energy and mood with the changing of the season, symptoms like difficulty sleeping, depression and lack of energy persisting for over two weeks is indicative of SAD.
Alvarez told the Herald in a recent interview the primary difference between the winter blues and SAD is the impact on daily function. The winter blues are more mild, and don’t disrupt daily function.
SAD occurs when the wintertime depression starts to impair daily functions. If every winter, you’re missing work, canceling plans, noticing changes to your appetite and sleep routines, consider reaching out for professional help.
SAD can also bring about anticipatory anxiety in the fall, and it can linger past the winter months. This can be especially concerning, because if symptoms last longer than six months, SAD can turn into prolonged depression, according to Alvarez.
Getting ahead of the winter blues
You can combat SAD, and the more-temporary winter blues, with a handful of lifestyle changes. Common recommendations from various sources, including NIMH, UC Davis Health and Johns Hopkins Medicine, and confirmed by Alvarez, include:
- Daily walks
- Physical activity
- Increasing Vitamin D
- Eating nutritious meals
- Getting out with friends and family for stimulating activities
Additionally, Alvarez recommends finding a winter routine or activity to look forward to. Even if you’re not a fan of the short days and cold weather, finding something to enjoy over the winter season can make all the difference.
“Establish a winter routine, finding activities and hobbies that you can do even though it’s cold...” Alvarez said in the interview. “If you can accept that something’s happening, then you can plan for it.”
“One thing that I think a lot of people do struggle with going into the winter months is the dread, or not wanting to accept that it’s winter,” Alvarez continued. “Learn that it’s okay to accept things, even if you don’t like them. Not wanting to accept that it’s cold and dreading it can sometimes actually make things worse for us.”
Combating winter blues in Tri-Cities
Luckily, there are many ways to implement these recommendations in the Tri-Cities area.
“Prioritizing your health and wellness during the cold winter months is crucial in combating the winter blues,” stated the Visit Tri-Cities Marketing Communications Manager, Alex Boecker, in a recent email. “Luckily, the Tri-Cities offers some amazing options for taking care of your mind, body, and spirit.”
▪ Take daily walks/runs/bike rides in Tri-Cities
There are walking trails throughout Tri-Cities, plus several hikes of varying difficulty levels nearby. If you’re more likely to stick to a routine in a group, there are a handful of running and walking groups that meet regularly. Check local Facebook groups and NextDoor posts for neighborhood groups near you, or look at one of the larger groups that have websites:
Runners are preparing for the upcoming Badger Mountain Challenge (hosted by the Nomad Trail Runners). Check trail websites for winter recommendations and closures before embarking on any local hikes, for everyone’s safety.
Need more adventure in your walks? Try the local geocaching route, or some of the Tri-Cities walking paths in Pokémon GO.
Or if you’re more into biking, you can get the same benefits from cycling. There are also local biking groups, like Chinook Cycling Club and Columbia Basin BMX.
▪ Increase Vitamin D and physical activity around Tri-Cities
You also want to increase your Vitamin D and physical activity in other ways besides daily walks.
Kill two birds with one stone by increasing both with these outdoor recreation options.
If you’ve visited all the local hiking options and want something new, try visiting a state park nearby. Each has numerous trails of varying difficulty levels. These are open over winter and within 90 minutes of Tri-Cities:
- Columbia Plateau State Park Trail
- Ginkgo Petrified Forest State Park
- Palouse Falls State Park Heritage Site
- Potholes State Park
Additionally, there are numerous skiing options within three hours of Tri-Cities:
- Bluewood Mountain
- White Pass Ski Area
- Mission Ridge Ski and Board Resort
- Mt. Spokane Ski and Snowboard Park
- The Summit at Snoqualmie
- Leavenworth Ski Hill
- Badger Mountain Ski Area
- Echo Valley Ski Area
- Plain Valley Ski Trails
- Anthony Lakes Mountain Resort (Oregon)
- Mount Hood Meadows (Oregon)
- Silver Mountain Resort (Idaho)
▪ Increase Vitamin D and physical activity indoors
On particularly cold days, there are also indoor wellness options in Tri-Cities. Visit Tri-Cities’ Boecker recommends Trinity Hot Yoga, which allows drop-ins and has options for different heat and difficulty levels.
“I love taking classes at Trinity Hot Yoga when I’m feeling in a slump,” Boecker told the Herald. “They offer many levels of difficulty - whether I’m needing a calm and relaxing session, or one where I can sweat out the week’s stresses - they’ve got a class for everyone.”
She also suggests Augment Wellness, which has cold plunge and sauna pairings, red light therapy, oxygen chambers and more, and Blu Wellness Center in the Uptown Shopping Center, which has weekly classes and also serves as a spiritual shop.
“I’ve found a great community there [at Blu], where we come together weekly to shop, meditate, and learn about taking care of your health through a more spiritual way,” Boecker stated. ‘The owner hosts lots of local vendors, and nothing makes me feel better than knowing I’m supporting local business.”
Alvarez recommends indoor activity spaces like Mid-Columbia Gymnastics Academy for those with young children.
If you’re unable to get out on a regular basis, Alvarez recommends indoor light therapy and socialization through technology.
▪ Eat nutritious local meals
Eating nutritious meals can boost your energy, boost your immune system and improve your overall health. Here are some establishments in Tri-Cities with nutritious meal options that are great for maintaining winter health.
For winter nutrition, common recommendations include:
- Soup, particularly with plenty of vegetables (not too much salt, beef or cream)
- Cauliflower and broccoli (for the Vitamin C)
- Root vegetables like carrots and turnips (for the Vitamin A and C and beta-carotene)
- Cheese, eggs, fish and other foods with B12
These restaurants include vegetable-forward options, soups and other healthy options:
Or visit local produce options to incorporate Tri-Cities agriculture into your home cooking. Boecker recommends Tri-Cities Food Co-op, which is open year-round at its Jadwin Ave. location.
Or if you want to use local produce but don’t often have time to visit farmers market or produce stand visits, you can sign up for the Local Pumpkin Produce Box to get produce sent directly to you.
▪ Getting out with friends and family for stimulating activities
But one of the primary pieces of advice is simply making plans and sticking to them. Whether you see your friends and family while doing any of the above activities, or for another option entirely, socialization is a huge combatant of SAD.
Need to make new friends before you can plans? Some local organizations are aimed at creating open spaces for locals to come in alone and meet new people. Tri-City Area Gaming hosts game nights and workshops every month, including Sober Socials at Kindred Spirits. Mid-Columbia Libraries locations, as well as the Richland Public Library, all hold regular events and activities.
Alvarez herself is newer to Tri-Cities, and recommends family groups like Tri-City Toddlers on Facebook for those with young kids looking to get out more.
There are many options for creating winter plans in Tri-Cities, whether you’re looking for family-friendly options, romantic plans, or events for big groups. Events are constantly popping up, between weekend markets, local concerts and theater performances, and traveling tour stops. Or you can opt for more consistent options, like karaoke night at your favorite bar, paint and sip nights, or hockey games at the Toyota Center.
Here are some additional options:
There are also many museums and art galleries in Tri-Cities.
Museums on local history:
The Franklin County Historical Museum is closed through March 15.
Specialized museums:
Conservatories:
Want something more hands-on? There are two Escape Room companies in Tri-Cities, both with various puzzles. Atomic Escape Rooms is located on Fowler St. in Richland and includes a VR escape option, and PerplEXIT Puzzle Rooms is on Swift Boulevard.
The Tri-Cities area is also full of wineries and tasting rooms, with several wine tours or individual winery tour options. Many wineries have pop-up markets, live music and other events on occasion. Local breweries often have themed nights as well.
There’s an increasing availability of non-alcoholic options in such spaces as well, and some local breweries, like Moonshot Brewing, are also family-friendly.
Do you have additional recommendations for beating the winter blues in Tri-Cities? Let us know here: