It’s the most wonderful time of the year… except when you don’t feel well. Fortunately there are many ways to avoid the winter blues and lift your spirits.
As many as 50 percent of those in four- season areas have reported experiencing the "winter blues," which is defined as a mild depression including symptoms of lack of motivation and low energy.
In about 2-3% the population these difficulties are very severe. In some of the population these symptoms may become perennial and they are known as seasonal affective disorder (SAD) patients, in which cases women are again frequently in higher proportions than men.
Below I offer some suggestions on ways of making winter and oneself less miserable:
Think like a Norwegian
In Northern Norway, the experience of winter is meant to be savored rather than endured. Well, what if you stop being mad at winter and instead accept it?
Based on research conducted in Northern Norway, the writer notes that individuals are not more depressed due to this ‘positive wintertime mindset’. The cold gives them opportunities for hot drinks, skating or skiing, snowmen, or gathering with friends around a fire.
Mindset research is increasingly discovering it doesn’t take much to make a change in how one thinks. Make an effort to think positively and it may develop on its own.
Let the sunshine in
Studies find bright light to be a highly effective treatment for SAD, particularly when administered upon waking.
According to the Mayo Clinic light therapy may be effective in managing symptoms as a stand-alone option or in combination with other treatments such as medication or aerobic exercise.
Light therapy acts in the brain as if it were outdoor light, and affects brain chemicals linked to mood in a positive way. Invest in a clinical strength light unit, open curtains and blinds, clear tree branches or sit closer to the window for excess sunlight. Lighten up...literally!
Activity – Take it outside
Regular aerobic exercise is an antidepressant wonder. Outdoor exercises are particularly important, and best done in the morning. So go learn a new winter sport like snowshoeing, skiing, or ice fishing.
The Norwegians have a phrase that goes something like; “There is no such thing as terrible weather, only terrible clothing”. Why not invest in clothing that will keep you warm, cozy and dry?
The Scandinavians clearly are doing something. According to a recent study published in the Scandinavian Journal of Medicine & Science in Sports, a half hour-long walk at lunch three days per week, enhances mood, alertness, and enthusiasm on the job. Preferably outside. If it just isn’t possible, then exercise under a very bright light and lift your mood.
Turn on the tunes
You know how vacuuming is better with music, and everything you don’t like to do? Put on your favorite happy dance, or tropical, music.
Listening to music has been the subject of several studies and the majority of these concluded that listening to happy or cheerful music guarantees a mood enhancement either in the short or in the long term .
Cook up some comfort
Mac’n cheese, cinnamon buns, mulled wine…yum. Yes, we all love winter comfort foods and there is nothing wrong with having them as a treat in moderation. But, nutrition also matters for our mental health.
Thinking ahead to plan meals will prevent you from eating delivery and comfort food when you only want to snuggle under a warm blanket.
Roasted vegetables, stewed winter fruits and wholesome soups are available . . . fulfilling your daily need for fruits and veggies. Prepare large pots of soup and freeze into portions. If you spend a little time on a delicious stew, your home will smell like love.
Drink lots…of water
Drink plenty of water. Particularly in this weather water is a great way to stay healthy and glowing in hard weather but it also helps to remove toxins and waste from your body; all that comfort food!
They can also help in avoiding headaches and alleviating muscle and joint pain. For more taste and color, try a slice of lemon, lime or cucumber. Avoid alcohol. Alcohol is a depressant and can lead to feeling bluer.
Find an activity you enjoy and do it…a lot!
Pick something you enjoy and then continue to do it. Ask yourself what you did that you loved or what you always wanted to do. Perhaps you have always wanted to learn how to play an instrument. Or practice their new language. Or create something. And it need not have any cost. Trade someone else’s talent with the one that you possess.
Treat yourself – plan ahead
Consider making a list of everything you are excited for this winter. Refer to it whenever you feel down about this season.
Even better, schedule things to anticipate and put them in your calendar. Studies even support that if you just anticipate something you like, you will be happier and this is the practice of doing that. This could be a weekend away, a massage, a few hours at a spa, special dinner, gathering with a friends, a concert … start dreaming now.
Laugh and get social
They say that “Laughter is the best medicine” or “Laugh and the world laughs with you.” Laughter can reduce stress hormones and put you in a better mood.
Watch comedies, find games that make you laugh, go to laughter yoga. Mentally prepare a list of your go to people, whether that be family, friends, mentors, colleagues, or neighbors for when you are feeling down. Sometimes just a phone call, a coffee-talk, a nice email can do wonders for your mood.
Ask for help
If this advice is not enough to shake you out of the winter blues, please don’t hesitate to ask for help. Contact your doctor or your local mental health center. Severe or intrusive symptoms could be effectively treated with cognitive behavioral therapy, among other therapies and potentially medication.
Final Thoughts
If you are feeling the winter blues and cannot shake it or feeling like you are not able to cope, contact Odyssey Counseling for an appointment at 505-315-7397.
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