10 Ways to Fight the Winter Blues
The distractions of the holidays are over, days are still short & you’re still freezing. If you’re noticing this time of year is crushing your energy & making you feel a little blue, you may be experiencing some classic symptoms of the Winter Blues - a more common (affecting about 20% of people in the US), minor form of Seasonal Affective Disorder (SAD) which is a variation of depression triggered by changes in daylight & weather that occur primarily in the winter.
Some experts say those seasonal changes disrupt the body's circadian rhythm – our internal clock that regulates how we function during sleep & waking hours, causing us to feel energized & alert sometimes but drowsy & fatigued at other times. The changing of the seasons may also cause disarray with hormones such as melatonin & serotonin which help regulate sleep, mood & well-being. So don’t freak out about what feels like abrupt tiredness & sadness – something is definitely happening inside of you that may play a role.
With about 2 more months of winter left, a positive outlet to fight off the Winter Blues is CRUCIAL. Here are our top 10 tips to beat them:
Get in some extra Vitamin D: It’s both a vitamin & something that affects our well-being hormones. Vitamin D deficiency is a risk factor for depressive symptoms experienced in the winter. Connect with your doctor about testing your Vitamin D level & ask about supplementation.
Get more sunlight: This is where the body naturally sources Vitamin D, but since it’s colder & the days are shorter, we miss out on a lot of natural sunlight. Spend some extra time outside if possible when the sun's out – bundle up & take a walk around your neighborhood when it’s sunny. When you’re home, keep your blinds open in the house to let some natural light seep in.
Try Philips goLITE BLU: This is a portable energy light that uses the natural power of daylight to improve energy levels & mood. All you need is about 20-30 minutes of exposure each day to reap the rewards. One of the best ways to get natural sunlight is enjoying the morning sun with your cup of coffee or tea. Add in a walk and you’ll be golden! Don’t forget the sunscreen, though.
Just… HIBERNATE: Go to bed earlier, say no to activities that you know will drain you of your energy simply to make someone else happy, take a day off, etc. Bears have the right idea, use them as an example & SLOW DOWN.
Eat more warm foods: Eat lots of soups, stews, and crockpot recipes. Staying warm on the outside starts with staying warm on the inside. Try out two of our favorite soup & stew recipes so far this winter: Creamy Chicken & Veggie Soup Recipe & Slow Cooker White Wine Chicken Stew.
Have sex… lots of it: The Winter Blues can sometimes put us in a phase of libido, lessening our interest in sex. But, sex releases even more endorphins – our happy hormones! It also alleviates stress & ensures a better night's sleep. We’re not saying to go sleep around with every human you meet, but if you have a partner or someone you are comfortable with, try to have passionate & loving sex more frequently.
Laugh as much as possible: Release some extra endorphins with humor & laughter - this strengthens your immune system, boosts your energy levels, diminishes pain, & protects you from the damaging effects of stress. Go to comedy shows – a fun time with your friends or go out for a great date night. Play fun games with groups of people that will make you laugh. Be silly with your partner or roommates, ALL THE TIME.
Exercise & move your body almost everyday: Exercise & movement is another incredible way to release even more endorphins while keeping you nice & toasty - do something that will make you sweat! If you can partake in some movement outside – DO THAT, sunlight + exercise is a Winter Blues crushing combo.
Consider lessening your alcohol intake: Drinking may seem even more desirable to you during this time of year because you may be feeling more down than usual & a nice glass of wine (or two) sounds amazing after a long, frigid day at work. But, this causes symptoms of the Winter Blues to exacerbate. Alcohol also disrupts our quality of sleep, causing us to feel even more lethargic. Try switching it out with a yummy sparkling water or some warm, soothing tea.
Stick to a schedule: People who experience symptoms of the Winter Blues may have trouble sleeping at night & waking up in the morning – darkness to more darkness. By keeping a regular schedule, we are exposed to light at consistent & predictable times as well as eating at dependable times to avoid over / under eating – something that also greatly affects our energy.
Your inner world & happiness DO NOT need to be a reflection of what is going on outside. Try out these life-changing tips to fight off the Winter Blues & let the light in - literally & figuratively!
