Simple Ways to Beat the Winter Blues
Simple Ways to Beat the Winter Blues
With cooler weather and shorter days, it is common to feel your spirits fall. It can even leave the most cheerful of us feeling low.
No matter how mild or severe your seasonal affective disorder is, the changing weather can feel overwhelming.
But! There are many things you can do to improve your mood and combat the symptoms of seasonal affective disorder.
Symptoms of Seasonal Affective Disorder
— A persistent low mood
— A loss of pleasure or interest in normal everyday activities
— Feeling irritable
— Feelings of despair, guilt and worthlessness
— Low self-esteem
— Tearfulness
— Feeling stressed or anxious
— A reduced sex drive
— Becoming less sociable
Ways to Beat the Winter Blues
Supplement on Vitamin D!
Vitamin D is essential for good health:
— Enhances our immune system
— It’s required for the absorption of calcium
— Maintains health in the gastrointestinal tract
— Increases the number and diversity of gut microbes
— Maintains bone health
— Supports a healthy cardiovascular system
— Has anti-depression effects
There is a bigger risk of vitamin D deficiency in the wintertime, that is because a large part of the vitamin D we create is made in our skin following sunlight exposure.
In the winter, in addition to high vitamin D food (oily fish, eggs and fortified foods), adults should take additional vitamin D from foods and/or supplements to get at least 600-2000 IU per day of vitamin D.
Always take a blood test before supplementing with Vitamin D, as you don’t want to be over-supplementing (too much can be bad for your health)!
Keep Active
Regular Exercise is a very effective way of fighting seasonal depression.
Exercise boosts endorphins, serotonin and other feel-good chemicals in the brain. It's also linked to better sleep and improved self-esteem.
Exercise has been proven to treat mild to moderate depression as effectively as antidepressant medication.
Aim for 30-60 minutes of activity most days. Choose anything you like; walking, dancing, weight training, running, swimming, etc.
Cheer up with Happy Music
A pleasant playlist can make all the difference when it comes to mood and overall happiness.
Put on your favourite music and get dancing!
Refocus your Thoughts on Winter Time Pleasures
The wintertime is the perfect season to shift your mindset and identify the beauties of the winter season.
Snow, fireplace, skiing, warm food, cuddling, movie nights, sledding.
Keep Warm
It's been shown that staying warm can reduce the winter blues.
Ideally, keep your house between 18 and 21 degrees celsius.
Wear warm clothes and shoes.
Nourish your body with warm drinks and meals.
Create a Cosy Environment
Fireplaces and candles fill the room with ambient light and the smell of your choosing.
Make your home cosy by redecorating your space, re-organising furniture, adding indoor plants, picture frames, holiday decorations and cushions. Bring life to your house and enjoy staying inside.
Hygge — a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being.
Try to bring more Hygge into your life.
Eat well
While winter can make you crave sugar and carbohydrates, it is important to incorporate lots of whole foods, plenty of fresh fruit and vegetables, high-quality fats, and good sources of protein.
Foods rich in omega-3 fats—such as oily fish, walnuts, soybeans, and flaxseeds—can also improve your mood and may even boost the effectiveness of antidepressant medication.
Try to eat well-balanced meals throughout the day to keep your energy up and minimise mood swings.
More Light!
Brighten your Environment
Keep your house bright.
Light up your house with lights, lamps and candles.
Increase the amount of natural light by opening blinds and sitting near windows.
Get Outside
(preferably around midday when the sun is at its highest)
Whenever possible, get outside during daylight hours and expose yourself to the sun. Sunlight, even in the small doses that winter allows, can help boost serotonin levels and improve your mood. Take a daily walk, meet your friends outside, drink your coffee outside, etc.
Plan a Vacation
The act of planning a vacation can hype you up. It has been shown that planning and anticipating a vacation can make you happier than actually taking one. The anticipation of an experience (like a trip) can increase a person’s happiness substantially, this is because vacationers can dream of what their trip looks like. It has also been found that people are at their happiest when they have a vacation planned.
Stay Social
Even if the only thing you feel like doing is hibernating for the next few months. You are not a bear. Make an effort to stay social. Close relationships are vital and have been shown to boost mood.
Therapy
Light Therapy (Phytotherapy)
Light therapy aims to replace the missing daylight of winter by exposing you to bright light that mimics natural outdoor light. Light therapy has been shown to be very effective with people suffering from seasonal depression, some even suggest that it can be as effective as antidepressants
A light box delivers light with up to ten times the intensity of normal domestic lighting. In most cases, you simply sit 12 inches in front of a 10,000-lux light box for 15 to 30 minutes each morning. The light box emits a controlled amount of white light, with harmful ultraviolet (UV) rays filtered out.
You may want to work with a professional to monitor the benefits of the treatment.
Cognitive-Behavioural Therapy
Cognitive-Behavioural Therapy can be highly beneficial for people with seasonal depression.
The right therapist can help you curb negative thoughts, attitudes, and behaviors that make the disorder worse. They can also help you manage symptoms and deal with stress in healthy ways.
For many people, CBT can be as effective at treating seasonal affective disorder as light therapy or antidepressants, but without any risky side-effects.
This article is for educational purposes only. It is not, nor is it designed to be, a replacement for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. Always consult your doctor about any medical condition.