This past weekend we turned the clocks back an hour where I live in the Northeast. Ever since then, I noticed I’ve been feeling extremely unproductive and unmotivated throughout the past few days. While I am not someone who suffers from Seasonal Affective Disorder (SAD), a type of depression that follows the seasons, typically beginning in the fall and winter, I do think the new lack of sunlight is contributing to my poor mood and lack of energy of late. I seem to have a case of “the winter blues” but rather than ignoring it I’d like to face it head-on in order to prevent it from turning into SAD. Here are some things to try to combat those winter blues:
Exercise.
Exercise is so important for your body for a number of reasons, but one of them is that each time your exercise you get a rush of endorphins or feel-good chemicals in your brain that help keep your mood boosted. Exercising regularly can help prevent depression, and it doesn’t take as much activity as you might think. A recent study from Harvard found that it only takes “at least 15 minutes a day of higher-intensity exercise, such as running, or at least an hour of lower-intensity exercise, such as walking or housework” to prevent depression.
Good nutrition.
When you eat well, you feel well. I’m sure we’ve all had times where we’ve indulged in food that we knew wasn’t the healthiest and regretted it when it left us feeling sluggish afterwards. Eat nutritionally rich foods that are going to fuel you through your day rather than foods that will only work against you. If you don’t know where to start, check out the “Eating for Mental Health” guide from MooDFOOD, a European organization that focuses on researching the connection between diet and mental health.
Mix up your activities.
Keep yourself busy by engaging in a wide variety of activities. Stay active by trying out a winter sports like skiing, snowboarding, or ice skating. Find something you can do indoors when the weather is poor, like an online class (I’d recommend something on Skillshare or Coursera). Take some time to volunteer–as the weather gets colder shelters and soup kitchens are more likely to need volunteers. According to the Mental Health Foundation, “when you help others, it promotes positive physiological changes in the brain associated with happiness.” Staying busy can help keep away those feelings of being run-down.
Laugh a lot.
As the weather gets colder, there may be times when we don’t feel like going outside any more than we have to. You can still do some good for yourself at home by taking some time to watch a comedy show you can literally LOL to, since laughing can boost your mood. There’s tons of great stand-up specials on Netflix. I would personally recommend checking out Katherine Ryan, Ali Wong, Tom Segura, and Tiffany Haddish Presents: They Ready.
Leave room for down time.
Make time for free time. Despite the benefits that come with keeping busy, it’s also important to leave time to recharge to avoid becoming overwhelmed. This could be just spending a night curled up with a good book or enjoying a holiday movie. Whatever it is that allows you to sit back and relax.
Take Vitamin D.
There is some suggestion that Seasonal Affect Disorder can come from the lower levels of Vitamin D3 in the body in late fall and winter (for those that live far from the equator) since Vitamin D3 may impact the chemical balance of our brain, which in turn impacts our mood. While it seems almost universally acknowledged that impact of Vitamin D in treating Seasonal Affective Disorder is inconclusive, it may be something you want to discuss with your doctor for prevention. Since Vitamin D is something we typically get through the absorption of sunlight, it’s good to make sure you are not deficient in the winter months.
Try Light Therapy.
Some people find it helpful to purchase a lightbox for light therapy, which uses artificial light to mimic sunlight in preventing the winter blues. This can help regulate both mood and sleep. Since the dosage is very important in light therapy treatment, discuss the proper course of treatment with a doctor before beginning light therapy. You can read more about the risks and effectiveness of light therapy here.
Get some good old-fashioned sunlight.
Make an effort to get as much sun exposure as possible. Set your alarm earlier in the morning to fit in a walk and open the curtains/blinds as soon as you wake up. See if you can take a walk or run an errand at lunch to step outside for a bit. Make a point of trying to adjust your work schedule if possible so you can get home while the sun is still out from time to time. On your days off try to plan outdoor activities if possible.
Ask the Experts
There’s no substitute for talking to a doctor or licensed mental health professional. Talk to your healthcare provider so you can get the most effective, individualized treatment for you. If you need additional support you can look for a support group through the Depression and Bipolar Support Alliance or call the National Alliance on Mental Illness Hotline at 1-800-950-NAMI (6264).
How do you keep your mood boosted during the winter months? Let me know in the comments!