8 Ways to Manage The Winter Blues
Many Americans report feeling a bit more down and sluggish in the winter months and this shift in our mood is usually referred to as seasonal depression or '“the winter blues”. The change in mood can be affected by quite a few things that happen during the winter like declining temperature, less daylight, overall more stress because of the holiday season, seeing more family members, etc. Our ways of managing stress can also be a little more difficult in the winter, particularly if you enjoy the outdoors (but not the cold so much).
Here are 8 ways to manage those winter blues:
Get outside and get some natural light. Even on the cloudiest days, natural light can help boost your mood and energy levels. Take a walk during lunchtime or on the weekends, or simply sit by a window and soak up the sun.
Exercise regularly. Exercise releases endorphins, the "feel-good" chemicals in the brain, which can help improve mood and reduce stress. Even a short workout can make a big difference.
Stay connected to friends and family. Socializing with others can help reduce feelings of isolation and loneliness. Plan regular phone calls, video chats, or in-person visits with loved ones.
Keep a consistent sleep schedule. Disruptions to your sleep schedule can contribute to feelings of depression and fatigue. Stick to a consistent sleep schedule, and try to get at least 7-8 hours of sleep each night.
Try light therapy. Light therapy is a treatment that involves sitting in front of a special light box for at least 30 minutes a day. This can help simulate the effects of natural light, and can improve mood and energy levels.
Take care of yourself. Make sure to eat a healthy diet, stay hydrated, and practice stress-management techniques and overall self-care.
Schedule something to look foward to. Sometimes we underestimate the power of having something to look forward to. Scheduling an activity, a mini vacation or a get together can help you get through those rougher days.
Consider talk therapy. Talking to a therapist or counselor can help you understand and manage your feelings of depression. They can also help you develop coping strategies and problem-solving skills..
Although there is a change in mood with seasonal depression- we are still able to enjoy life. If you find that the changes in your mood are affecting other aspects of your life, like your personal relationships, family work, etc. then it is a good time to speak with a specialist about Seasonal Affective Disorder (SAD),
SAD is characterized by the changes in mood during the winter months when there is less natural light. According to Boston University, SAD impacts 10 million Americans every year and women are four times more likely to be diagnosed with SAD. Scientists are still learning what it is about daylight and shorter days in the winter that impacts SAD.
Symptoms of Seasonal Affective Disorder or SAD
Feeling depressed most of the day, nearly every day
Feeling hopeless or worthless
Having low energy
Losing interest in activities you once enjoyed
Problems sleeping
Changes in your appetite or weight
Feeling sluggish or agitated
Having difficulty concentrating
Having frequent thoughts of death or suicide
If you are experiencing any of these symptoms, it is important to seek help from a professional.
