Feeling Gloomy? 5 Ways to Beat the “Winter Blues”
Written by: Shelby Lynn Bramlett
As the weather turns colder and days get shorter, many individuals experience a drop in their mood and energy, often referred to as the “winter blues.” Maybe it's the lack of sunshine or the time spent indoors due to the bitter cold, but let’s face it: wintertime is not all it’s cut out to be for some of us. Winter blues affect millions of people, and it is considered a form of depression. It is described by low mood, fluctuations in hunger, and heavy sleeping. The blues usually peak in January and February each year and can hang on till March or even later, depending on where you live. So, what can you do to avoid cabin fever?
1. Make plans with friends and family
Chances are you have friends and family who are feeling just like you. Studies suggest spending time with loved ones and establishing a strong social connection can relieve stress and enhance your immune system.
To beat the winter blues together, you could:
• Catch a movie.
• Go shopping, even if it's to look around.
• Plan lunch/dinner or, even better, cook and enjoy a meal together.
• Enjoy the elements, build a snowman, and go skiing or sledding if you feel adventurous.
• Have a game night, invite people over, and have them bring games or puzzles to enjoy.
2. Exercise
Get moving. Exercise is excellent for lifting your spirit and reducing stress. It promotes weight loss, boosts cardiovascular health, and improves general health, particularly the immune system, which needs to be in tip-top shape to fight those winter colds and flu.
• Take a walk – a bonus if it's in the sunshine, allowing your body to benefit from the natural sunlight. Just 30 minutes a day can make a huge difference.
• Join a friend at the gym or go to a fitness class.
• If it is safe, go on a hike.
• If all else fails, look into getting a treadmill, peloton, or elliptical.
3. Now is a good time to watch what you are consuming
Increase the "real food" in your diet and limit refined sugar. To be transparent, restricting or prohibiting food has no place in your pursuit of wellness. You can go for that candy or cookie, but make sure you are also getting your fruits, vegetables, and protein in.
• Make sure you are drinking enough water.
• Eat complex carbs.
• Take your vitamins; now is an excellent time to ensure you get enough vitamin D.
4. Get enough sleep
• Avoid consuming sugar and caffeine too close to bedtime.
• Take a hot bath to relax before turning in.
• Avoid looking at bright screens while in bed, as they can arouse your brain and keep you from resting.
• Get plenty of exercise throughout the day, so your muscles and joints can relax at night.
• Keep your bedroom a restful place. Do not do homework, pay bills, or do any other stress-causing things there. Preserve that space for rest and relaxation only using soft lighting and clean linings.
5. Other helpful tips to beat seasonal depression
• Volunteer with an organization or cause.
• Find a hobby such as painting, crafting, or sewing.
• Read or watch a tv series.
• Organize and clean out your home.
• Pick up a scrapbook or organize your photo albums.
When feeling down, spend a little extra time caring for yourself. Spend time doing something you love that makes you happy or relaxed. If all else fails, talk to someone. You probably have more time in the winter to fit in a helpful therapy session. Don’t be ashamed to speak to your doctor; you may want to discuss your options, including antidepressants, to help boost your serotonin and other effective treatments.
Last but not least, try to stay positive. After all, it won't be long until we bounce back to the heat, late nights, and sunshine.