Yes, You Can … Beat the Winter Blues!
By Arlene Bascom
When daylight hours seem short and the temperature drops, it's not uncommon for the winter blues to set in. Even normally happy people can get a little down. "Winter blues" are characterized by mild depression, lack of motivation, and low energy. It is helpful to know things you can do to both prevent the blues from coming on and to get yourself back to normal if they’re already here.
The following tips can help brighten things up!
1. Move and Stretch
Exercise isn’t only for maintaining your weight and staying healthy. Exercise helps your mind by releasing "feel-good chemicals" that improve your mood. Exercise helps relieve all types of depression for many reasons. It boosts serotonin levels in the brain, improves circulation (which gets more blood and nutrients to the brain), increases energy and metabolism, and improves glucose regulation (which also improves energy levels). Therefore, mild aerobic exercise, especially first thing in the morning, can usually lighten your mood for the whole day.
2. Eat to Feel Good
What you eat has a great effect on your mood and energy. To feel good, it is wise to avoid refined and processed foods (like white flour, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings.
Try to incorporate more complex carbohydrates (such as whole wheat breads, brown rice, veggies, and fruit) and ideally include a small amount of lean protein (such as turkey, cheese, or eggs) at each meal or snack. Leafy green vegetables, such as spinach, kale, and bok choy, are even more important in the winter because they provide mood-supporting B vitamins and minerals that can help increase positive feelings.
These healthy foods provide your body (and mind) with nutrients and stabilize your blood sugar and your energy levels. And don't forget that even in cold weather, your body needs plenty of water.
3. Get Some Sun
When the weather turns cold, we are inclined to stop going outdoors. But while staying inside can be cozy, it's important to get some sunlight. Exposure to the sun within two hours of getting up in the morning can help regulate your body's biological clock and improve sleep and mood. Lack of sunlight can cause many people to become depressed—without knowing why!
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Try to spend a little more time outdoors or invest in a light box, which simulates the sun's natural rays.
4. Embrace the Season
Change your thoughts. Learning to think less negatively will help improve your mood. You can learn to respond to negative thoughts like "I hate winter," or "Winter is never going to end" with "I know what to do to feel better,” or “I will enjoy the advantages of winter, such as sitting by the fire with a good book.” Enjoy opportunities for bundling up and enjoying the special beauties of winter while they last. Seeing winter in a positive light will help to keep your spirits high.
5. Get Social Support
People tend to make fewer plans with friends and decline social invitations more often during winter months. It is a challenge to go out when the temperatures are low. But maintaining social relationships—with both family and friends—is key to our well-being. Don’t underestimate the power of contact with people you enjoy to keep you feeling happy. Even though you may be feeling less energetic than usual in winter, reach out. When the world seems colder and darker, your connections with friends and family can supply love, warmth, and stimulation to help sustain you!
6. Relax!
Even if you enjoy being busy, everyone needs some time off. Try to spend time each day resting or doing something relaxing that you enjoy. Relaxation can alleviate stress and leave you with a calm energy.
7. Plan Something Special
Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it, as well as when the event actually comes.
8. Catch Some Zzzzs
Our sleep-wake cycle is keenly tuned to light and dark. In winter, when people stay indoors more and there's less bright light available during the day, it can throw the body's natural rhythm out of whack. In addition to getting sunlight early in the day, sleep experts recommend sleeping in total darkness at night. Doing so can result in major improvements in mood, energy, and sleep quality.
9. Get a Whiff of Citrus
When you feel an energy and mood slump coming on, slice an orange or light a lemon-scented candle. The citrus treatment appears to be more effective in lifting moods for some people than antidepressants. Researchers say it’s likely that the potent citrus smell is enough to stimulate sensory systems, giving a much-needed boost of energy.
10. Supplement Smartly
Several dietary supplements can help fill in nutritional gaps and in turn may lift your mood. Vitamin D deficiency is common and may contribute to seasonal depression.
In the winter, a vitamin D supplement can help regulate your mood. Also, supplementing with melatonin (the "darkness" neurotransmitter) may help, too. Choose a good multivitamin that includes plenty of B vitamins, as well as key minerals, such as selenium (which helps support mood) and magnesium (which reduces anxiety and muscle tension), and a B-vitamin Complex, which assists the brain in producing "feel good" hormones. In addition, don't forget your omega-3-rich oils, such as fish oil. Studies suggest that omega-3 fatty acids may help prevent and ease depression and other mood disorders. Flax makes a good substitute for strict vegetarians.
Conclusion
Fortunately, there are many ways to keep spirits high in the winter, from eating better to planning something special. Put together a combination of treatments that feel right for you in order to beat those winter blues and feel good all winter!